Phase 1 to Phase 2

Phase 1 to Phase 2 Pinterest Style Post


Since we wrote the book, the transition into Phase 2 has changed ever-so-slightly to allow for more effective (and accurate) reflections along the way. In this post, Chef Dawn and I (Coach Kenzie) will walk you through our Phase 1 to Phase 2 transition process – step-by-step…

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Transition from Phase 1 to Phase 2

In our Always Hungry? Book, you will notice that we recommend moving from phase to phase without “sub-steps” (adding new ingredients AND changing the ratios of your meals at the same time). Although this is still a viable option, there is a slower way to “make the transition” that will allow your body more time to recognize how it feels in the new phase. 

A major concept discussed in the Always Hungry? Solution is that “everyone is different”. While some people may thrive in Phase 1 – others will feel their best in Phase 2 or Phase 3. Similarly, while a banana may provide lots of energy for one person, it may cause cravings or hunger for another. To find your fit, you must reflect, observe, and discover what feels best for YOU.

When you move into Phase 2, you are changing two separate components of your diet: the specific foods you eat AND the ratios of the macronutrients in each meal. While this will work perfectly well for some people, it may not work well for others. Some people may feel good with Phase 2 ratios – but not with Phase 2 foods… Others may feel good with Phase 2 foods while continuing to use Phase 1 ratios. 

Hence the development of a new method…

Step-by-Step Phase 1 to Phase 2

Step 1, Phase 2 Foods

When you decide to venture into Phase 1, we recommend that you first pick 3 new “Phase 2 foods” you’d like to try over the course of one week. Try ONE new food each day (one new food, once per day) and reflect on how your body feels. Track your hunger, cravings, energy levels, and overall sense of wellbeing. (Click here for our Daily Tracker Form)

Step 2A, Phase 2 Ratios

 If Step 1 felt GREAT – now, you can start experimenting with ratios. Choose ONE meal per day to test Phase 2 ratios. Again, track your hunger, cravings, energy levels, and overall sense of wellbeing. If you feel GREAT again – then you can increase to two or three Phase 2 meals per day.

If you do not feel as AWESOME with the Phase 2 ratios, you may choose to go back to what felt great for you. Perhaps it was eating one Phase 2 meal per day and two Phase 1 meals. Or, you may choose to go back to enjoying Phase 1 ratios with Phase 2 foods.

Step 2B, One More Week of Phase 2 Foods

If Step 1 did not feel great – try one week with 3 different “Phase 2” foods. Again, track your hunger, cravings, energy levels, and overall sense of wellbeing. If you still are NOT feeling the same as you did in Phase 1 after the two week “modified Phase 2 experiment”, you may go back to your full Phase 1 way-of-eating. Re-visit Phase 2 foods in a few weeks to see if anything has changed.

This method of transitioning from phase to phase breaks the process down into two distinct parts: trying new foods, THEN trying new ratios. This allows your body time to discover where it feels its best. Perhaps you feel your best in Phase 1. Or, maybe you prefer Phase 1 ratios with Phase 2 foods. Or, perhaps full-blown Phase 2 is your “perfect fit”. 

Give your body time to learn (and tell you) what it needs. Listen to your body – it knows best. If you need support on your journey, check out our next Group Program Start Date HERE: During this unique 10-person 6-week program, Always Hungry? Lead Coach Kenzie Osborne will walk you through Phase 1 and Phase 2 (and beyond) – so you can discover what foods allow you to feel your best. Our programs help you figure out your “food fit” so you don’t have to do it all on your own. Questions? Email

PRO TIP: Check our our Meal Building Tools to help guide you through your Always Hungry? journey.

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