ITG Diet Blog

Transform Your Life with Sustainable Weight Loss and Personal Coaching

Are you tired of quick-fix diets that don't deliver long-lasting results? Do you want to create a healthier, more vibrant life but feel uncertain about where to start? I understand, and I'm here to help you.

At ITG, we go beyond just weight loss. My approach is all about sustainable lifestyle change - one that empowers you to adopt healthy habits that fit your unique life and needs. Through personalized coaching, we'll work together to create a plan that not only helps you lose weight but also supports you in maintaining that success for the long term.

I sincerely believe that true transformation starts from within. My focus is on helping you shift your mindset, break free from the cycle of dieting, and build the confidence and motivation you need to take control of your health. We'll work together on practical, actionable steps that gradually become part of your daily routine, ensuring that you not only reach your goals but sustain them,

Whether you're looking to shed a few pounds, improve your energy, or overhaul your entire lifestyle, I provide continuous support every step of the way. You won't be doing this alone. I'll be by your side to keep you motivated, guide you through challenges, and celebrate your successes.

By choosing this journey, you're not just changing your life. You're choosing to invest in yourself, your well-being, and your future. My clients experience life-changing results- not just in their weight, but in their mindset, energy levels, and overall sense of happiness and balance.

If you're ready to make lasting changes that align with your values and goals, I'm ere to help you get started. Let's work together to create a healthier, happier version of YOU.

Coach Joe

I am always available! Call or text me any time at 727-641-1679, or email Joseph@ITGdiet.com.

Recent research suggests that adopting a low-carbohydrate diet could significantly enhance beta-cell function in adults with mild type 2 diabetes, potentially reducing or eliminating the need for diabetes medications. Beta cells, located in the pancreas, play a crucial role in insulin production, which is essential for regulating blood sugar levels. This study highlights the importance of dietary choices in managing type 2 diabetes, a condition that affects approximately 10% of Americans, with the vast majority being type 2 cases.

 Do you want to look and feel great just in time for the holidays?

Are you ready to get rid of those extra pounds and inches?

Is it time to get motivated to work on your resolution, BEFORE New Years 2025 arrives?

Join the ITG Diet Slim Down Challenge!

First Weigh-in: Week of Monday-Friday, November 4-8

Final Weigh-in: Week of Monday-Friday, December 16-20

We're sweetening the competition with FREE ITG Foods!

1st Place: $100 of ITG Foods

2nd Place: $50 of ITG Foods

3rd Place: $25 of ITG Foods

All Participants Receive a $10 ITG Gift Certificate!

How To Register

Please call Coach Joe at 727-641-1679 or click here to email Joseph@ITGdiet.com to register for the ITG Slim Down Challenge. You must register on or before November 4th, 2024 to participate. 

During the Challenge 

Every week, beginning on November 4th, 2024, you will take a picture of your feet on your scale at home, and text it to 727-641-1679 or email to Joseph@ITGdiet.com. You must submit your new photo by each Friday to be eligible. If you will be out of town or unable to weigh at any time, please get in touch with Coach Joe immediately to arrange for an alternate day. 

Weekly Tracking 

To make the competition fair for everyone, ITG will use "percentage of body weight lost" for tracking, rather than number of pounds lost. The highest percentages lost by December 20th, 2024, will be tallied and winners announced the following week!

Winner's Results 

After all results are received on December 20th, 2024, ITG will contact the winners for 1st, 2nd, and 3rd place. We will get in touch via phone and/or email to give you more information on redeeming your reward! All other participants will receive a $10 reward code via email!

Privacy 

ITG Diet adheres to strict HIPAA Privacy Standards. No photos or personal information will be used or shared with anyone without your express permission.

Bring a taste of the fall season to your day by adding Pumpkin Spice! Get creative with your coffees and protein drinks by adding a dash of flavor. You can also use cinnamon, nutmeg, and other seasonings for delicious beverages without all the sugar.

We checked out the menus of some of the most popular coffee chains in the US. If you want one of their pumpkin flavored specialty drinks, be prepared to get a massive dose of sugar in your system!

It's that time of year: Summer is coming to an end, last minute vacations will be wrapping up, and the kids will be going back to school over the next few weeks. What better time than now to begin focusing on yourself, your health, and your weight loss goals? Start your preparations and planning and be ready for the upcoming holidays!

Nearly everyone experiences constipation at some point in life. Constipation is a symptom that can be caused by many factors and is defined as having a bowel movement 3 or less times in a week. Poor diet, dehydration, or a lack of exercise are very common culprits. Women typically experience constipation more often than men, especially on a ketogenic diet. This is due to hormones and how the digestive system slightly differs between the sexes. What can you do if you are experiencing constipation?

GLP-1 (glucagon-like peptide-1) medications are commonly prescribed to help manage blood sugar levels in individuals with type 2 diabetes. These medications work by stimulating insulin production and reducing appetite, leading to better blood sugar control and potential weight loss. However, one crucial aspect that often gets overlooked is the importance of maintaining adequate protein intake while on GLP-1 medications. Protein plays a vital role in maintaining muscle mass, supporting metabolic health, and ensuring long-term weight management success. ITG Foods can help you get the protein you need during and after the use of weight loss medications, but why is that protein so important?

Losing weight and reducing waist circumference are the common goals of a weight loss plan, but many people wonder just how many pounds it takes to lose an inch off their waist.

Summer is a time for celebration, family gatherings, and very often, indulgent eating! While it's important to enjoy these moments, many of us find ourselves veering off track with our healthy eating plans. If you're feeling the post-holiday or post-celebration blues and want to regain control, you're not alone! Here's a guide to help you get back on track, and focus on your ITG Diet Plan.

Throughout the holidays, many of us tend to overindulge on so many different types of foods, especially ones high in calories and carbs. There are also occasions when some of us may stress-eat (sometimes because of those holidays!) When we overdo it and eat too much sugar, we tend to get tired, feel uncomfortably full and bloated, or even disappointed and angry with ourselves for letting those foods get the better of us. But can we gain weight by cheating on our diet in just a single day?

We're excited to launch our latest initiative at ITG - "Let's Start Walking!" This program is all about taking proactive steps towards better health and wellness through the simple yet impactful activity of walking.

In the pursuit of weight loss, we often focus on physical exercise and nutrition, but one crucial aspect that's often overlooked is the power of willpower! Just like a muscle, willpower can be trained and strengthened to help us stay on track with our goals. Here’s how you can harness the strength of your mind to support your weight loss journey...

In the past few years, GLP-1 receptor agonists (GLP-1 RAs) have emerged as a promising class of medications for managing type 2 diabetes. These drugs  work by mimicking the action of the hormone GLP-1, which stimulates insulin secretion, suppresses glucagon secretion, and slows gastric (stomach and intestine) emptying. While GLP-1 medications offer several benefits, they also come with limitations and downsides that patients and healthcare providers need to consider.

{{ A Cautionary Tale against Neglecting Proper Nutrition }}

In today's society, the pursuit of weight loss often leads people down various paths, including the temptation of quick fixes offered by weight loss drugs such as Ozempic, Wegovy, and several other GLP-1 antagonist medications. While these meds may promise rapid results, they come with a host of downsides that underscore the importance of prioritizing proper nutrition and lifestyle changes for long-term health and well-being.

As the chill of winter begins to thaw and the promise of warmer days approaches, many of us find ourselves looking ahead to summer with a mix of excitement and apprehension. The thought of shedding layers of clothing and basking in the sun's warmth can be exhilarating, but for some, it also brings a sense of unease about revealing our bodies after months of hibernation.

Fortunately, spring offers the perfect opportunity to kick-start a journey towards better health and fitness. By harnessing the renewed energy and sense of vitality that comes with the changing season, we can set ourselves up for success in achieving our wellness goals before summer arrives.

Here are some tips to get motivated and inspired to eat healthy and lose weight as we transition into spring:

We all have goals that we’d like to achieve throughout our lives. When it comes to our health, there are a lot of outcomes to strive toward, and so many ways to get there. Sometimes, creating a goal may seem like a daunting task, such as when we make a New Year’s Resolution to change our diet to lose weight, or to start an exercise program to get in shape. Creating these larger goals can seem challenging, so how can we make them look and feel more attainable?

Weight loss is a challenge. Living a healthy lifestyle and developing new habits can be really tough. And New Year's Resolutions aren't usually fun for very long. Last year is now in the past, so let's look forward to the future and reach those goals this year!

Did you make a 2024 resolution to lose weight, get in shape, and change your eating habits, challenging yourself to the max? If you have fallen short of your goals, had a tough time making changes, or just felt like you're at a standstill, a REBOOT is for you.

When it comes to getting healthy and losing weight, it’s safe to say that many of us are looking for the quickest route to get there. These days, it’s all about fast results. However, that weight wasn’t put on in a day. Using a quick fix such as medication sounds appealing, but is it healthy? It took time for us to gain weight, so losing it in a healthy way should probably take some time as well. New drugs, designed for diabetes, are being used off-label for weight loss to get that quick fix that so many people are looking for. Will we ever learn? Is there really a quick fix for weight loss?

Ready to reach your goal weight in the new year? ITG is here to help you get there in 2024! Many of us have gained weight these past few years due to the Covid-19 outbreak, being at home more often, and turning to unhealthy foods and drinks during bouts of stress eating. Have you made a resolution to be happier and healthier next year? Are you already on the ITG Diet Plan and need to make a resolution to help keep yourself on track to reaching your goals?

So you haven't started a diet plan just yet and are planning to start one in the coming weeks. We know there are many choices out there. In today's world of quick fixes, pills and shots, bad advice posted all over the internet, and crash diets to lose weight as quickly as possible, it may seem like a very tough choice. From my own personal experience, the ITG Diet Plan is the only one with coaches who will actually educate you on how foods are processed in your body and monitor your progress each week. It definitely was the only diet that really worked for me and allowed me to keep those extra pounds off!

You’ve been doing great on the program, sticking to the guidelines, watching what you eat, not cheating, and losing pounds every week. Then, that day inevitably arrives: you’re invited to dinner at a friend’s house; a surprise guests brings over wine and snacks; you decide that you can take a day or two off to enjoy some fun foods and beverages. Then… the next day, you feel puffy, bloated, tired, and fatigued. You check your weight on the scale. It has spiked dramatically!

Have you noticed that when you eat or drink off-program foods, your weight tends to immediately increase? It may be one or two pounds but could add up to even more! What is going on inside your body, and why does this happen so quickly?