You can participate in the Challenge at one of three levels. The level you choose determines the nutrition rules you will follow. You begin each day with 5 points, and you lose a point any time you eat a food that is non-compliant based on your nutrition level.
You cannot change levels once the Challenge begins, so choose wisely.
The three levels are:
Performance—The strictest level of the WLC. If you already have good eating habits that you just want to fine tune, have athletic or performance related goals, or have a pressing health or inflammation condition that you'd like to address, choose this level. The basic rules for this level (with a couple exceptions) are this: no grains, no sugar, no dairy, no soda, no alcohol, and no artificial ingredients.
So what can you eat? Fish, poultry, beef, vegetables, fruit, nuts, seeds, many oils, and sweet potatoes. Think of it as a short-term acceleration program. While elements of it can be adapted to your daily life post-Challenge, maintaining it over the long term would be difficult and maybe not even necessary.
Lifestyle—A good choice if you are looking for a long-term nutrition program. This is a great start to living a sustainable healthy lifestyle. Maintaining it to a "T" post-Challenge might be difficult, but it represents something much more adaptable to a long-term program than the Performance Level. Lifestyle level allows additional options in each of the five main WLC nutrition categories (grains, sugar, dairy, beverages, artificial ingredients). Compliance will still be challenging, sticking to the nutrition requirements for the entire eight weeks is much more manageable for most people.
Kick Start—A great place to start if you're new to the health and fitness game and need to make some large adjustments in the right direction. This level cuts out what your mom might call “junk.” This level gives you one or two things to eliminate in each of the five main WLC nutrition categories. You can eliminate more, but by starting with these over eight weeks, you’ll be off to a great start. If you are just beginning to make a lifestyle change, this level will definitely be a challenge that culminates in amazing results.
To view a comparative list of foods that are allowed (and not allowed) at each of the levels, click the button below: