Deb Lost 20 Pounds and Dropped 2 Pant Sizes Eating Every 3 Hours (With PFC Every 3)

Deb was a high school athlete, so for a good portion of her life, she didn't pay attention to what she ate. "I could eat an entire box of macaroni and cheese and not worry about it," Deb said, adding that it wasn't until she went away to college that her eating patterns became a problem for her.

Reflecting back on it now, she didn't know how to make good choices because she never had to before. Deb realized that since she was no longer running around a soccer field for two hours a day, she needed to think about what she was putting in her body.

When Deb came home from college after freshman year, she had gained more than 15 pounds. Her mom took her to a weight-loss program, and that was the start of her yo-yo dieting saga.

"I have counted points, counted calories, eliminated carbs, done cleanses, starved myself, done workout programs with attached nutritional plans," Deb said. "I would comply to the program and get results, but either life would get in the way and derail my progress, or the diet would end and then I would try to maintain, but would fail to do so."

She said that most diets are hard to sustain because of what they're asking you to do, which is deprive yourself of food, the one thing your body needs to run. Last April, she got to the point where she didn't know what to do anymore. "I knew I needed to make a change because I was not happy with how I looked. More importantly, I felt like garbage, I had no energy, I had skin issues, and was suffering from inflammation and digestive issues," she said.

Deb was tired of every program failing her. "I was sick of dieting and getting the same results," she said. "It didn't matter what I did, I always ended up gaining back the weight I lost while on a diet or participating in a workout regimen. I got to a point where I feared food and didn't know what to eat."

About a month before her 45th birthday, Deb's childhood friend was hosting a free seminar about PFC Every 3, so she decided to sign up for it to learn more because she didn't know what else to do. Her friend looked amazing and Deb thought, "What the heck do I have to lose?" Deb said, "It was the best decision I ever made and I've been eating that way ever since."

During the seminar, she started to make small changes to what she was eating. By the end of the seminar, Deb decided to sign up for the 4 Weeks 2 Wellness Challenge with Disruptive Nutrition, and said, "That's when I saw the biggest changes in my body. In addition to losing weight, I had more energy, my skin issues resolved themselves, and I was no longer suffering from inflammation and digestive issues."

"I lost about eight pounds in the first month, and then slowly over the next several months, I lost 12 pounds." Deb added, "I dropped two pant sizes and now feel confident and more comfortable in my own skin." This way of eating has been so life changing for her that she even became a certified health coach so she can help others with their weight-loss journeys.

With PFC Every 3, you are fueling your body with food as opposed to depriving it the way traditional diets do. PFC stands for the three main macronutrients — protein, fats, and carbs — and eating PFC Every 3 means eating a balance of all three every three hours.

"In a typical day, I eat five to six meals starting within an hour of waking up," Deb explained, and she makes sure to eat a complete protein, a healthy fat, and a good carbohydrate every three hours. "For each meal, I go with the palm (complete protein), fist (good carbohydrate), and the two-dice (healthy fat) rule," she said.

Deb also eats within an hour of going to bed and eats clean, which has helped clear up her skin issues, reduce inflammation, and resolve her digestive problems.

Deb eats five to six times a day — here's what her typical meals look like:

Within an hour of waking: shake with vegan protein powder, strawberries, and chia seeds
"Second breakfast" (about three hours later): eggs with vegetables, fruit, or a sweet potato
Lunch: chicken, a vegetable, and mashed avocado
Late afternoon meal: turkey slices with rice cakes and guacamole
Dinner: "I use my PFC recipe collection to make meals for myself and my family. I make one meal that everyone can eat as opposed to separate meals," Deb shared.
Before bed: another shake, protein bar, or chia seed pudding

Deb lost a total of 20 pounds and is so grateful for finally finding a way of eating that works, is sustainable, and makes her feel good. She loves that she doesn't have to restrict food or calories, and is modeling a healthy relationship with food for her son. She has a book of PFC recipes she uses to plan out and prep meals each week so she has a variety.

Deb belongs to a gym and lifts weights three times a week. She tries to include cardio such as running or cycling as well, especially when she's training for a race.

"I do not use my workouts to balance out what I eat, nor do I use my workouts to lose weight," Deb said. She works out to build her lean muscle mass and because she think it's fun!

She's come to understand that working out is only part of the puzzle. She found that the key piece to seeing the results from working out was based on what she was eating. "By changing my nutritional approach, I was able to finally see the results of my hard work in the gym," Deb said.

Deb stays motivated to eat PFC Every 3 by trying out new recipes. She also doesn't feel guilty when she has an off-plan meal and told us, "I just get right back on track without derailing my progress." She also knows how to incorporate less healthy food items so she never feels deprived.

Deb shared that her nonscale victories are clothing, confidence, and energy. She said, "I can wear my skinny jeans again! Also, every Summer when I take out my shorts, I always cringe because I'm never sure if they're going to fit. This year not only did my shorts fit, but I had to buy new shorts!"

She has more confidence and more energy, which is important so she can keep up with the students in her classroom and her preteen son.

Deb said to do your research when choosing a nutritional program, and make sure that it's based in science. And be sure to choose something you can do for the rest of your life — short-term fixes only leave you feeling frustrated and guilty.

She wants you to know that you don't have to deprive yourself to lose weight! You can eat food and still reach your health goals. "As I have learned on my journey," Deb said, "food should never be a source of guilt. It used to be, but I no longer fear food, I just eat it!"