Have you ever considered embracing a healthier lifestyle? The start of a new year often inspires us to adopt new, beneficial habits! If you've felt overwhelmed by the prospect of changing your eating habits, this guide to the Trim Healthy Mama (THM) lifestyle may be just what you need.
Introduction to Trim Healthy Mama
The Trim Healthy Mama (THM) plan, created by sisters Serene Allison and Pearl Barrett, isn't just another diet; it's a lifestyle change focused on sustainable, healthy eating. After trying numerous fad diets, they developed a unique approach to weight loss and overall well-being. Their plan centers around two main types of meals: Satisfying (S) and Energizing (E).
Core Principles of the THM Plan
The THM plan revolves around several key principles, designed to help manage blood sugar levels, boost metabolism, and promote overall health.
Separating Fuels: The Cornerstone of THM
The main rule of the THM diet is that you shouldn’t eat carbs and fats at the same time. Instead, the idea is to separate what the diet refers to as “fuel types” (i.e., fat and carbs) by alternating between them-and then eating a corresponding protein at every meal, as well. This separation of "fuel sources" is a defining characteristic of the THM approach. You can enjoy both fats and carbs, but not in the same meal.
The "S" Meal: Satisfying and Fat-Focused
"S" meals are higher in fats and protein while being low in carbs. If the protein you’re making is fatty then add foods from the plan book to make an S meal. Examples include:
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- Fatty cuts of meat (beef)
- Cheese
- Nuts
The "E" Meal: Energizing and Carb-Conscious
THM E stands for Trim Healthy Mama (E)nergizing, and it denotes a food/meal that is lower in fat and higher in healthy carbs. "E" meals focus on healthy carbohydrates and lean protein. Sprouted wheat is okay for E meals. Examples include:
- Fruits
- Vegetables
- Sprouted or sourdough bread
Both sprouted and sourdough bread are low glycemic foods and would be less likely to cause insulin spikes than a white, refined bread. But it would depend on what they ate the bread with and how much bread they had.
The "FP" Meal: Fuel Pull
THM FP Stands for Trim Healthy Mama Fuel Pull, and means that the meal/recipe is low in BOTH fats and healthy carbs.
The "XO" Meal: Crossover
A THM Crossover (or THM-XO) is when you DO combine fats and healthy carbs. But again, no need to count them, as they will naturally balance out.
Prioritizing Protein
Every meal or snack on the THM plan should start with protein. Whether you're having an "S" or "E" meal, protein is essential for satiety and overall health.
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Avoiding Sugar and Refined Products
Cut out sugar in all its forms. One of the easiest ways to get started is to read the Trim Healthy Mama Starter book! Stay away from refined wheat products. Avoid white potatoes when trying to lose weight.
Sugar manufacturers love to deceive consumers by giving sugar lots of different names. There are currently 61 names for sugar, and counting. New labeling laws from the FDA will help you to see the grams of “added sugar” in products.
Staying Hydrated
Drink LOTS of water or “sipper” drinks between meals and snacks. You can find lots of Sipper recipes on our Pinterest board.
Eating Frequently
Remember to eat every 3-4 hours!
Non-Starchy Vegetables
Eat lots of non-starchy vegetables!
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Getting Started with THM
One of the easiest ways to get started is to read the Trim Healthy Mama Starter book! You can also download my FREE starter pack with 10 recipes with varying S, E, and FP fuel types!
Practical Tips for Success
To make the THM plan more manageable, here are some simple tips:
- Plan Ahead: Utilize THM cookbooks and online resources for recipe ideas.
- Prepare in Advance: There’s a lot of food prep involved with this lifestyle. You feel like you’re always cooking. There are fast options, but if you want the yummy looking on-plan glazed cookie, for example, you’ve got to make it.
- Embrace Stevia: The plan calls for replacing sugar with stevia. I believe stevia could be a safe and worthy sugar substitute for someone trying to move away from added sugar, but not enough research has been done to make a judgment about stevia’s overall safety.
- Stay Flexible: Remember that THM is SO ADAPTABLE! You may need to swap out E for S, or S for E, or switch things up during the week. Don’t be afraid to mix up your fuel types and keep your body guessing!
Sample Meal Plan Ideas
Here's a sample meal plan to give you an idea of how to structure your meals:
Breakfasts
- 1/2 c. of 0% plain Greek yogurt mixed with 1 t.
- Scrambled eggs
Lunches
- "Just Like Campbell's Tomato Soup"
Dinners
- Crispy chicken (thm cookbook p.163 ) w/ baked brussels sprouts (S) (double chicken and freeze)
- Caesar salad w/ chicken (S)
- Tacos w/o shell (S)
- Chicken & black bean salad (E)
- Spaghetti squash with meat sauce (S)
THM and Weight Loss
The Trim Healthy Mama plan works because your body can only burn one source of fuel at a time, and your body will always burn glucose first. One thing to note is that this is not necessarily a quick weight loss program.
THM vs. Keto
Trim Healthy Mama and keto are definitely not the same. Keto can be very restrictive, often requiring you to count net carbs in vegetables, etc. This is why you many times may see keto or low-carb foods labeled as THM-S.
Success Stories and Testimonials
Jenne Page is one of those women who has been eager to share her successful Trim Healthy Mama (THM) weight loss journey with anyone who’s interested. In fact, not only does she credit the plan with helping her lose weight, she insists it’s the reason she was able to get pregnant with her second baby after four years of trying.
“I’ve tried numerous diets my whole life and this is the one I felt the most successful at,” Page told Healthline. “I felt like it helped me to manage my PCOS [polycystic ovary syndrome]. I truly feel the THM plan helped me get pregnant. It was a piece of the puzzle.”
She’s not alone in believing the THM plan helped to manage her PCOS (a hormone-driven condition). The plan is geared toward reducing insulin spikes.
Potential Drawbacks and Considerations
There was also one other drawback that caused Page to go off plan once she found out she was pregnant. The plan calls for replacing sugar with stevia.
“There’s some controversy about using stevia while pregnant,” Page said, “so I decided to not eat stevia and ended up derailing completely once I got pregnant.”
Expert Opinions on THM
Becki Parsons, a registered dietitian and clinical exercise physiologist, has tried the diet herself and compiled all the research to either back up or discount the author’s claims.
She gives it her seal of approval, saying the plan “provides a structure for moderation that is mostly based on valid concepts and is likely to generate weight loss.”
She also calls for moderation, though, explaining that the plan “is more restrictive than necessary for health and weight management, but keep in mind that your lifestyle is your own, so you can choose parts of the plan that work for you and parts that don’t.”