The FLOA program does not promote a strict ketogenic diet. Instead, this phase focuses on a sustainable low-carbohydrate approach designed to support weight loss, improve blood sugar balance, reduce cravings, and help your body become more metabolically flexible.
This is the primary weight loss phase of FLOA — built around whole foods, adequate protein, and reducing the processed carbohydrates and added sugars that work against your goals.
During This Phase You Will
- ✓Reduce excess carbohydrates and added sugars
- ✓Focus on protein-rich whole foods at every meal
- ✓Support healthy blood sugar and insulin balance
- ✓Choose healthy fats and nutrient-dense foods for satisfaction
- ✓Learn sustainable eating habits that support long-term weight management
- ✓Experience the primary weight loss phase of FLOA
Foods to Reduce
Limit These During This Phase
These foods may have been included occasionally during Phase 1 but should now be limited to support weight loss and blood sugar control. You do not need to completely eliminate carbohydrates — prioritize lower-carbohydrate, higher-fiber, whole-food options instead.
↓ Reduce or Limit
- Sugary foods and desserts
- Fruit juice, sweetened beverages, dried fruit
- Bread, pasta, cereal, crackers, baked goods
- Large portions of tropical fruit
- White rice and highly processed grains
- Processed snack foods and fast food
- Potatoes, fries, and other high-starch foods
- Beans and legumes in large portions
Recommended Foods
Build Your Plate Around These
🥩
Proteins — Your Foundation
Protein should be the focus of every meal. It supports muscle retention, keeps you full, and drives your metabolism.
- · Beef, lamb, bison, venison, elk
- · Chicken, turkey, duck
- · Fish & seafood (salmon, sardines, tuna, trout, mackerel)
- · Eggs
- · Greek yogurt and cottage cheese
- · Low-sugar protein shakes or powders
- · Tofu or tempeh if tolerated
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🥑 Healthy Fats
- Olive oil
- Avocados and avocado oil
- Nuts and seeds
- Natural nut butters
- Olives
- Butter, ghee, and coconut oil in moderation
🧀 Dairy Options
- Greek yogurt
- Cottage cheese
- Cheese
- Sour cream
- Heavy cream in moderation
- Goat or sheep dairy if better tolerated
🥬 Low-Carb Vegetables
- Leafy greens: spinach, kale, arugula, romaine
- Broccoli, cauliflower, cabbage, Brussels sprouts
- Zucchini, cucumber, celery, asparagus
- Mushrooms, peppers, green beans
- Salads and non-starchy vegetables of all kinds
🫐 Fruit — Moderate Portions
- Berries: strawberries, raspberries, blueberries, blackberries
- Apples, pears, or citrus in moderation
- Focus on whole fruit instead of juice
Allowed in Moderation
Occasional Flexibility
🍫
Dark Chocolate
Dark chocolate with lower sugar content can be enjoyed occasionally.
🍰
Lower-Sugar Treats
Occasional lower-sugar desserts are acceptable if they support your goals and don’t trigger cravings or overeating.
🥤
Zero-Sugar Beverages
Diet beverages or flavored sparkling waters may be used occasionally if tolerated well.
Avoid or Minimize
Remove These from Your Regular Rotation
✗ Avoid or Minimize
Ultra-Processed Foods
- Packaged snack foods
- Candy and sweets
- Fast food
- Sugary cereals and desserts
Sugary Drinks
- Regular soda
- Energy drinks
- Sweetened coffee beverages
- Fruit juice
Highly Refined Carbohydrates
- White bread and pastries
- Chips and crackers
- Most packaged baked goods
Industrial Seed Oils & Fried Foods
- Deep-fried fast food
- Margarine and hydrogenated oils
- Highly processed snack foods
Protein & Calorie Guidance
Your Targets
🥩
Protein Goal
Aim for adequate protein daily to support muscle retention, metabolism, and fullness. Your coach will personalize your target based on your body composition and goals.
📊
Calories
Continue following the calorie range determined by your FLOA coach. Do not reduce below your prescribed range.
🌾
Carbohydrates
Focus on reducing added sugars and refined carbohydrates while prioritizing vegetables, protein, and whole foods. Your coach sets your specific target.
Tips for Success
Practical Guidance
🛒
Shopping Tip
Prioritize whole foods with simple ingredient lists. Focus your shopping around protein, vegetables, fruit, and minimally processed foods.
📱
Recipes & Support
Check the Mighty app for additional low-carbohydrate meal ideas and recipes from the FLOA community.
💊
Supplement Note
Some supplements may contain small amounts of sugar or carbohydrates. This is generally acceptable when used as directed by your care team.
“Progress comes from consistency, not perfection. Focus on protein, whole foods, and sustainable low-carbohydrate habits.”
Questions About This Phase?
Your FLOA coach is here to personalize your targets and support you through the weight loss phase. Reach out any time with questions about your nutrition plan.
For educational purposes only. Individual targets are set by your FLOA coach based on your personal health history and goals. Consult your provider before making changes to your nutrition plan. © Dr. Jones DC — FLOA Protocol Patient Resource.
