Moskovitz - Discover the Simple, Sustainable Way to Lose Weight, Feel Great, and Enjoy Food Freedom!

Use the Power of the Core 3HEALTHY CARBS, PROTEINS, and FATSto Fuel You for Life!

The Core 3 Healthy Eating Plan

Discover the Simple, Sustainable Way to Lose Weight, Feel Great, and ENJOY FOOD FREEDOM!

Includes recipes and weekly meal plans!

Lisa Moskovitz, RD, CDN

Ninety-five percent of weight loss diets fail (or so we are told). How is it possible that such an alarming number of diet programs tank, when it seems like everyone around you is losing weight? Your coworker is still thriving after 3 months on the keto diet, and your sister is still proudly tracking Weight Watchers points. I believe a more accurate statistic is that 95 percent of diets fail people. While diets can be effective for short-term weight loss, the majority fizzle out before the 5-month mark. Why? Because these restrictive programs are not personalized, reinforce unhealthy views of food, and are too rigid.

I believe a more accurate statistic is that 95 percent of diets fail people.

To be successful long-term, you need structure, not restrictions. You need to learn how to respect your bodys needs and not ignore them with deprivation. Thats the foundation of my Core Three Healthy Eating Plan: Youll be able to find your healthiest, happiest weight and/or achieve your healthy eating goals with a science-based plan that doesnt strip you of your autonomy, but rather encourages food freedom.

My experience as a registered dietitian in hospitals and private practices helped me create and refine this plan. Eventually, I built my own private nutrition practice, the NY Nutrition Group, because I saw the opportunity to serve our clients better. With over fifteen dietitians on staff, we counsel approximately 250-plus clients per week and guide thousands of people toward achieving their optimal health goals with the Core Three formula.

Through my 10-plus years of experience, I have learned valuable insight into what helps and what hurts when it comes to weight management and relationship with food. The Core Three Plan is a product of everything I know and believe will help you lose weight, feel great, and find more food freedom.

I was driven to become a registered dietitian because, like many of my clients, I had my own battles with weight. Like most of yours, mine started in adolescence. I struggled with my relationship with food. I didand DOhave body image issues to work through. (This work is never done!) I also attempted weight loss at various times in my life because I thought it would bring me happiness. I am not ashamed but rather grateful I had these experiencesI believe they only enhance my qualifications to help others. I not only sympathize with those who come to me for guidance but also empathize with them every step of the way. I understand what it feels like to be where you are right now.

I can proudly say that I am in a much better place than I have ever been before. Thats because I went through all the steps of this book myself. I learned, I absorbed, I implemented, and I practiced. Knowledge is power, and I want to empower you to tell the same success story. Anyone can simply follow a diet plan; however, finding your healthiest, happiest weight requires skill. I am living proof of that. And you will be too.

Do you feel discouraged, lost, and confused after repeated failed attempts at weight loss? Do you struggle to figure out what, when, and how to eat? Does your mindset toward food feel obsessive and unhealthy? Are you wondering if its possible to ever reach your goal weight without starving yourself?

Thinking in threes is the simple, scientific solution to find a balanced, healthy lifestyle.

If youre reading this book, your answer is probably yes to all of those questions. The Core 3 Healthy Eating Plan is here to help you clear the clutter, debunk dieting myths, and simplify nutrition to make the process intuitive and sustainable. How is this different from any other type of diet book? It is about structure and not restriction. It promotes flexibility, not rigidity. This is not a one-size-fits-all plan that cuts out major food groups, pushes products, or strips you of your autonomy. The Core Three employs the number three throughout the plan for several reasons. Not only does it make it easier to remember and implement, but thinking in threes is the simple, scientific solution to find a balanced, healthy lifestyle. The plan also provides a three-step approach to finding your healthiest, happiest weight including a meal plan built around the Core Three macronutrients: high-fiber carbohydrates, lean proteins, and anti-inflammatory fats. Three also represents a past, present, and future. Your past may be riddled with failed diet attempts and weight struggles, but you are presently finding a real solution for a much more fulfilling, successful future. The premise of the Meals and Hydration portion of the Core Three is simple: Incorporate the three major macronutrientsthe trifectain the portions necessary to fuel (without overfueling) your body and keep blood sugar levels stable. While we dont count calories, we do pay attention to eating a balance of nutritious food groups. The key elements of the plan are as follows:

Core Three Meals and Hydration

• Eat every three hours (or four) throughout the day.
• Include at least three servings of each of the three core macronutrients per day:
  • High-fiber carbohydrate
  • Lean protein
  • Anti-inflammatory fat
• Add at least three servings of non-starchy vegetables per day.
• Drink up to three liters of water per day.

Core Three Exercise

• Exercise moderately three hours per week.

Core Three Tracking Method

• Journal your food for a minimum of three days per week , or just the first three months of starting your journey.
• Weigh yourself only three times each month (or four), preferably using body composition analysis.
• Track your progress for three weeks before making any adjustments.

The Core Three Healthy Eating Plan respects the need for personalization and flexibility, along with a healthy relationship with food and your body. It can be adapted not just for weight loss but also for blood sugar control, hormonal imbalance, improved cholesterol, healthier gut, and long-term weight maintenance once you find your healthiest, happiest weight. The Core 3 Healthy Eating Plan will help you:

• Heal your relationship with your body.
• Discover your eating archetype and remedies to improve your relationship with food.
• Learn the nutrition fundamentals so you can become a healthier, more confident eater.
• Develop a planusing the three core macronutrientsto find your happiest, healthiest weight.
• Understand why three hours of exercise per week is ideal for health and weight management.
• Acquire skills, like food journaling at least three times per week, to guarantee success.
• Adapt the plan for special conditions like polycystic ovary syndrome (PCOS), hypothyroidism, diabetes, eating disorders, and postmenopausal and postpartum body changes that can cause barriers to healthy body image and healthy eating.
• Prepare meals with more than fifty easy-to-follow healthy recipes and a variety of meal plans.
• Access a private Facebook group with additional recipes, tips, and support.