How-to Guide
Flash Diet
DIET GUIDELINES
Food and Prep
- Lean protein and vegetables are the primary foods.*
- Each meal should contain 2-4 servings of non-starchy vegetables.*
- Up to 1 teaspoon of fat/ meal (total) can be added to vegetables.
- Favor low-heat cooking methods such as stewing, steaming, boiling, poaching, or “sautéing” in a pan with a bit of water and the lid on.
- Drink 5 glasses of fluid per day (water, tea, herbal tea, or unsweetened coffee).
- One day a week, eat (almost) anything you’d like, but practice moderation.
- After 2 weeks, introduce two servings of fresh whole fruit per day, and up to 2 whole eggs/day.
*You can find the recommended FLASH diet protein list here and learn more about it in our FLASH Diet Course
LIFESTYLE GUIDELINES
Physical Activity
Maintain an Activity Score of 100% or greater. This score combines:
Sleep
Hit your bedtime and sleep period duration goals in the humanOS.me sleep tracker:
Duration in Bed: Be in bed for the amount of time you need to feel rested.
Sleep Timing: Maintain consistent timing of when you go to bed and when you wake up.
Smart Light Rhythm: Expose yourself to bright daylight for at least 30 minutes a day. In the evening, dim the lights to reduce overall light intensity, and consider using blue-blocking glasses or amber-tone light bulbs two hours from bedtime. At night, keep your sleep environment cool, quiet, comfortable, and dark.
Healthy Environment
Maintain an environment at home and at work that facilitates healthy habits.
Food: Make good options convenient and poor options unavailable or inconvenient.
Physical activity: Use a step counter to measure steps; check your InTUNE training workout each morning.
Sleep: Know what time you want to be in bed each night. Begin preparing 45 minutes ahead of that time to ensure you’re in bed at the right time. Make your sleep environment conducive to restorative sleep.
