| Ketogenic Diet | Paleolithic and Mediterranean Hybrid Diet | Brown-Fat Building Diet | |
| Time Span | 2 weeks | 3-7 weeks | 8-24 weeks (ongoing) |
| Activities | At least 1 hr of exercise daily (20 min of cardio in the morning, before a meal; 20 min of resistance training (push ups or resistance bands) during lunch; 20 min of endurance at night, before bed [jogging, running, or cycling (outside or on stationary bike)] | Exercise, course—foreign language, graphics, coding or IT course that enables individual to raise their skills in an area where they are lacking experience | Exercise, new course, service (a campaign, event, or series that addresses a community issue or a condition that impacts a substantial portion of the population) |
| Sample foods | beef, lamb, cheese, yogurt, eggs, avocados, kale, pecans, coconut oil | brown rice, quinoa, whole-grain bread, chicken, turkey, olive oil, asparagus | black rice, sprouting broccoli, walnuts, spinach, carrots, acai, salmon |
| Eating Schedule | < 150 calories, every 90 min | < 220 calories, every 2 hr | < 350 calories, every 4 hr |
| Action Plan/Reflection | 2-week course: What is my weight loss goal, and how will exercise help me achieve it? | 3-week course: How can I sustain my weight loss amid pressures and obligations? | 8-week course: How can I leverage my wellness mindset, to help others, toward sustainable change? |
| Community Aspect | Note 5 benefits—for you, you family, and the community--of a wellness-based lifestyle | Begin a Facebook group for linking fitness, wellness, and community goals; members post their progress with members applauding each other on achievements, offering advice for overcoming setbacks or bottlenecks, and recommending actions for continued advances and goal-achievement in the future | Begin YouTube channel in which members post, at most, 5-minute videos documenting progress; website for the wellness-based Facebook group with quarterly newsletters on progress; "Do Well, Do Good" fairs—across at least 7 locations—over 4 weeks in which members gather, with their communities, to share wellness tips, eat flavorfully healthy meals; and engage in mindfulness- and fitness-based events |
| Anticipated weight loss | Anticipated weight loss: 3 - 5 lb (after 2 weeks) | Anticipated weight loss: additional 4 - 6 lb (after another 3 weeks) | Anticipated weight loss: additional 10 - 18 lb (after another 8 weeks) TOTAL WEIGHT LOSS: 17-29 lb (after 24 weeks) |
