With endless diet information out there, knowing what’s true and what’s not can be confusing. We get it!
At bistroMD, we don’t overcomplicate how to nourish your body and reach your health goals! Whichever stage you’re in, lean on the bistroMD basics for lifelong success.
Daily Wellness Checklist
To keep your body fueled, nourished, and in a position to lose weight, our dietitian team can’t stress enough how important it is to use our Wellness Checklist and check off these items daily:
• Consistently eat 3 meals daily—breakfast, lunch, and dinner
• Eat 20-30 grams (about 3-5 oz) of protein with each meal
• Consistently eat 2-3 protein snacks per day
• Ensure each snack contains 10-15 grams (about 1-2 oz) of protein
• Consistently eat adequate lean protein every 2-4 hours
• Enjoy 1 complex carb serving (tennis ball-sized) per meal
• Drink at least 64 oz of water per day
To sum it up, eat all of your prescribed 3 meals and 2-3 snacks daily.
Customize Your Menu & Preferences
Because we truly want you to enjoy what you’re eating, this is a friendly reminder that you can customize your menu! Continue adjusting your weekly menu and modifying your preferences as needed.
DIY Guides
Our dietitian team has created DIY Guides packed with essential information and tips to stay on track, especially if you’re managing some meals and snacks on your own.
Please save and refer to these guides for support and inspiration:
• Meal and Snack DIY Guide
• Breakfast Guide
• Snack Guide
• Vegan Diet Guide
Other Essential Resources
While we believe all of our provided info is essential, the following articles and tip sheets truly capture how to fulfill all of your health goals:
• Strive for "Progress Over Perfection" and celebrate non-scale victories
• Time your meals and snacks to keep your body fueled and nourished
• Set goals and work towards them
• Learn how to build your plate for MyNight or other social events & holidays
Contact Information
The bistroMD team is here to support you every step of the way!
• Dietitian Team for one-on-one personalized support via email: dietitian@bistromd.com
• Customer Service for all non-nutrition related questions: customerservice@bistromd.com and 866-401-3438
Your Questions, Answered!
Below are the most common questions members have about starting the program.
Your Menu & Meals
Should I eat the meals in order according to my weekly menu?
We recommend following the balanced menu we have created for you, as best as you can. If you mix up your meals, you may affect the nutritional intake for the day.
Can I eat additional fruits and vegetables?
Yes, you can add fresh fruit and vegetables. If you wish to have fruit we recommend that you eat no more than one serving per day and that the fruit is eaten with some type of protein to stabilize your blood sugar. Eating fruit earlier in the day versus at night will help keep blood sugar more stable while sleeping.
What else can I eat?
Everything in moderation! Think of this as a new healthy lifestyle change, not a restrictive diet for the short term. Choose healthy whole foods whenever possible. If you choose to add condiments to your bistroMD meals, be mindful of sodium & added sugar.
What if I'm too full to finish a meal?
Skipping meals will not increase your weight loss and could shift your body into starvation mode – when fat is stored and not burned. Try to eat each entree, even if you do not finish. You can wrap it up and save the rest for later.
Chef tip: If you enjoy your veggies firmer, heat your entree in the microwave for 1-2 minutes then remove the veggies from the tray. Continue heating the rest of the meal for the remaining time according to the packaging instructions.
Snacking
Should I eat snacks?
Yes! In fact, snacking is essential for maintaining and losing weight. Consistent snacking helps maintain blood-sugar levels, keeping you full and preventing your body from storing excess fat.
What should I eat for snacks?
If you’re not on the bistroMD EATS snack program, aim for about 150 calories with 10-15 grams of protein per snack. We generally recommend 2 snacks per day for women and 3 per day for men. Please check out our snack guide for further guidance.
Will I lose weight faster without snacks?
No! Protein-based snacks are key for fueling your metabolism and supporting weight loss. You may consume less than 1,200 calories without snacks daily, sending your body into starvation and fat-storing mode.
Hydration
How much water should I drink each day?
We recommend drinking at least eight glasses of water each day for a total of 64 ounces.
Besides water, what else can I drink?
You can drink coffee, milk, and/or tea, and we recommend limiting caffeinated drinks to two per day.
For my coffee, can I use creamer?
There are many kinds of creamer on the market—some are made with cream, others have sugar and oils to add sweetness and creaminess—and your best bet is to use them with moderation.
We recommend 2 cups or less per day of coffee and to use low-fat creamer with a small amount of sugar substitute. It's easy to overpour, so definitely measure it. Low-fat milk can work well also instead of cream.
Can I drink wine and other adult beverages?
BistroMD's founding physician, Dr. Caroline J. Cederquist, recommends limiting alcohol to 3 drinks per week for women and 4 per week for men. It’s okay in moderation but could hinder results if consumed in excess.
Weight Loss
How much weight should I expect to lose each week?
As with any program, your results can vary based on age, body, and dedication to the program. However, healthy weight loss is 1-2 pounds per week.
Please keep in mind that for those that are closer to target, with around 25 pounds or less to lose, a realistic goal is around 0.5-1 pounds per week. We also highly recommend setting non-scale goals to broaden your progress metrics.
How often should I weigh myself?
Some studies have shown that people who weigh in every day are more successful on their weight loss journey because it holds them accountable. But for some people, weighing each day may be discouraging, especially when the number on the scale fluctuates—which is totally normal and to be expected!
Because weighing is a personal choice (and some people choose to not use the scale at all!), we encourage doing what feels best for you and your health journey.
Exercise
When should I start exercising?
If exercise is already a part of your routine, keep it up! But if you’re not already exercising regularly, we encourage you to hold off for about 3 weeks before jumping into a new exercise routine.
Sometimes "biting off more than you can chew" is overwhelming and we want you to first get into a habit with your new way of eating—your first priority should be getting into a routine of eating your meals and snacks.