Month: May 2019

How to lose 100+ pounds with a simple and satisfying diet

How to lose 100+ pounds with a simple and satisfying diet

Weight loss really isn’t as complicated as we’ve all made it seem.

It isn’t the easiest thing to do, but it can be simple. And it’s actually the simplest when you’ve got more weight to lose.

Below, I share how to lose 100+ pounds with a diet that’ll be simple and satisfying.

And highly effective if you stick to it and let it work it’s magic.

Cut out all highly processed foods

Cut out all the CRAP (carbonated drinks, refined sugars, artificial foods, processed foods).

This simple, first step here can knock off 10 pounds in a week if you let it by cutting out all the foods that cause water retention, blood sugar dips and spikes, increased appetite, and cravings. These foods can also be addictive.

Plus these foods cause weight gain even if they’re eaten in moderation because of how much sugar they have, how much they trigger overeating, and how hard they can make caloric restriction.

Cutting out all highly processed foods makes this weight loss thing so much simpler.

Focus on eating all real foods at first

So what is there to eat now?


Before even going into caloric restriction, cutting back on carbs, intermittent fasting, or going full-blown keto, let your body detox from the Standard American Diet first with some good ol’ fashioned real foods.

If you don’t and jump right into something intense, you could struggle with sugar withdrawals and intense detox symptoms you really don’t have to struggle through to lose weight. You can transition and still lose weight.

Plus you increase your chances of sticking to it when you do since you’ll be in less pain. (From my experience)

Focus on eating meat, vegetables, fruits, root vegetables, raw nuts, and healthy fats.

Eat 3 meals a day with a goal to lower how often you eat in a day

Eating less frequently in a day helps with weight loss which is why intermittent fasting is such a hit.

It works.

To begin eating less frequently in a day, start with sticking to eating 3 meals of real foods a day.

If you already only eat twice a day on the standard American diet, you might find that without the highly processed foods, your cravings and appetite will increase. This is sugar withdrawals.

To help, plan out 3 meals of real foods a day and practice sticking to those 3 meals a day in order to work through the cravings and withdrawal symptoms.

Eating 3 healthy meals a day of real foods will help your body regulate blood sugar and appetite and get rid of cravings.

Once detoxed and comfortable on 3 meals, cut back on carbs to speed up weight loss

Once you’ve detoxed from highly processed foods and are comfortably eating 3 meals of real foods a day, you can begin cutting back on carbs to speed up weight loss.

You first focus on removing highly processed foods and eating 3 meals a day in order to make cutting back on carbs an easier routine to endure than if you hopped right into it and suffered the withdrawal symptoms AND cutting back on carbs.

That’s stacking struggle on top of struggle and is easily avoided with transitioning.

To begin cutting back on carbs, remove all types of potatoes from your diet, cut out high sugar fruits like bananas and apples, quit eating beans, cut out starchy vegetables like carrots, and limit raw nuts.

Instead, eat meat, low-carb vegetables, and healthy animal fats.

Start implementing intermittent fasting to intensify weight loss

What I’ve experienced is a natural “slip” into intermittent fasting once I detoxed from the standard American diet and lowered carbs.

My appetite decreased so much that I started needing to eat less food. I went from needing to eat 6 times a day as a very hungry woman to needing to only eat once or twice a day. The appetite transformation is real.

I started intermittent fasting without forcing it to happen and I believe that when our bodies are getting the right foods, and there is fat on it to be burned, our appetites will decrease to burn the fat it’s stored.

To start intermittent fasting, cut out breakfast or dinner, but most of all listen to your body. If you don’t need to eat dinner, but have gotten into a habit of eating dinner although you’re not really hungry, cut it out.

Same with breakfast, if you don’t need it, don’t eat it. (that rhymed)

Pump up that fat burning even more by cutting back on dietary fat

Going through these steps, you’ll transition from being a sugar burner to being a fat burner.

You can tell you are a sugar burner if you experience symptoms like hunger headaches, moodiness, and the jitters if you go too long without eating. This is because sugar is an energy source that is burned quickly.

When you become a fat burner, you can go longer without eating because fat is a more sustainable energy source that takes longer to “burn.”

And what I’ve found is when I became a fat burner, I experienced more fat loss when I cut back on how much fat I was eating.

I learned that fat can either be burned from the plate or off the body when you become a fat burner.

To cut back on fat, and still eat enough calories, make sure to eat enough protein and don’t add extra fat to meals.

What makes all this simple and satisfying

It removes what causes weight gain, increased appetite and cravings and implements practices that cause weight loss like low carbs and eating less frequently.

Weight loss can be a really simple process of becoming a fat burner and then extending that fat burning with implementing fasting.

The new bundle, How to Intermittent Fast on Keto for Fat Loss, helps you leverage being a fat burner on keto and then taking advantage of being a fat burner with intermittent fasting.

The bundle includes 2 30-day meal plans, 6 ebooks to help you establish a keto for fat loss lifestyle and weight loss routine, over 50 meal ideas for eating keto while intermittent fasting, and how to improve weight loss results.

How to Intermittent Fast on Keto for Fat Loss

This is technique is straight from my 75-lbs weight loss transformation after trying “everything.”

Make sure to download your free intermittent fasting on keto for fat loss training and checklist below. Start losing weight with the lite, free version of the bundle.

How to lose weight in a week: 5 simple steps I’ve used to lose 6 pounds in 5 days

How to lose weight in a week: 5 simple steps I've used to lose 6 pounds in 5 days

I lost 6 pounds and an inch in waist bloat in 5 days with this method.

It might not be easy, but it’s a simple method that can quickly jumpstart your weight loss transformation, get rid of bloat and water weight and get you summer ready sooner than later.

Check ‘em out.

Step #1: Remove all highly processed foods, drinks, sugars from your diet

And this definitely includes all alcoholic drinks too.

Highly processed foods and drinks (sugars and sweeteners too) cause bloat, water weight gain, increased appetite, increased cravings, blood sugar spikes and dips, and insulin resistance.

If you want to lose weight in a week, get rid of these foods ASAP.  

Step #2: Adopt a low-carb or keto diet for fat loss

I suggest this because even certain real foods, like sweet potatoes and bananas, can work against weight loss because of their sugar content, carbs, and starch.

These foods can also increase cravings, increase appetite, cause bloat, and cause blood sugar spikes a dips.

A keto diet for fat loss eliminates these foods and focuses on transforming your body from sugar burner to fat burner.

Step #3: Eat 1 to 2 meals a day

Get in some good ol’ intermittent fasting.

Intermittent fasting worked WONDERS for my weight loss transformation. What I did was not eat past 4pm and had my first meal the following day before 8am.

For a more aggressive approach, eat one meal a day. For something less aggressive, but also effective, eat two meals within a 8 hour window and fast for 16 hours.

Pick a fasting window that works best for you.

Step #4: Do not eat at night

Quit eating at night and fast instead. Listen. I’ve lost a lot of weight “effortlessly” when I started going to bed on an empty stomach.

Because I’ve had so much success with not eating at night, making sure to go to bed on an empty stomach, I always suggest this to people that ask me how I lost weight.

Give it a try. Sleep on an empty stomach by giving yourself a few hours or so before bed to digest food.

Step #5: Drink ½ to 1 gal of water a day

If you’re not drinking enough water, you’re missing out.

Challenge yourself to get enough water to hydrate yourself and take care of your cravings and appetite.

Sometimes, when we feel hungry, we’re actually thirsty.

Drink water.

Need help putting together a weight loss plan and using all these tips optimally for weight loss transformation success? Got you a weight loss goal you needed to hit like yesterday?

I’ve put together a bundle that helps you dial in a real foods diet for fat loss, gives you 2 meal plans and 50+ meal combinations to work with, and helps you implement keto intermittent fasting into your lifestyle.

How to lose weight in a week: 5 simple steps I've used to lose 6 pounds in 5 days

Listen, intermittent fasting on keto WORKS, and this is coming from a woman that has experimented with “everything” to lose weight quick.

Check out my bundle How to Intermittent Fast on Keto for Fat Loss for details. Really put these 5 tips to work for you the right way.

And make sure to download your free How to Intermittent Fast on Keto for Fat Loss training and checklist by completing the form below.

How to Intermittent Fast on Keto for Weight Loss: How I lost a total of 75-pounds after trying “everything”

If you’re looking for a quick way to lose weight, intermittent fasting on a keto diet is definitely a good look.

When I gave this powerful fat burning combination a try, I lost a total of 75 pounds and did it in a way that didn’t have me starving and dreaming about food like other diets have.

There’s something really cool that happens when you eat a keto diet that makes intermittent fasting a breeze.

That’s how I was able to “melt” like I did and below I lay out what I did to lose 75 pounds and burn fat with intermittent fasting and a keto diet.

My weight loss transformation with intermittent fasting on keto

Cut out the keto snacks

To transition to intermittent fasting, I had to give up the keto snacking and begin by eating 3 meals a day.

Eventually, I went down to two meals a day and then needing one meal a day with the second meal being optional.

My appetite decreased big time and cravings went away. Soon, I felt like I was forcing myself to eat so started not finishing my meals. I say this is my body naturally decreasing my caloric intake too.

Decrease how often you eat on a keto diet by cutting out keto snacking. This will help you ease into intermittent fasting.

Plan meals to eat enough calories and macros in less meals

Since you’ll be eating less frequently, you’re going to want to learn how to eat more calories in fewer meals.

This can easily be done by planning your keto meals and then eating half of that planned in one meal and the other half in the second meal.

And the calories don’t have to be split up eveningly in meals either. Like, you don’t need 700 calories in one meal and another 700 in another.

Just get your calories and macros in and that can be 1000 calories for your first meal and another 400 calories for dinner for a total of 1400 calories in a day.

Keep keto meals for fat loss simple AF

Simple meal combinations of meat, primarily animal fats, and low-carb veggies has made keto super simple especially for weight loss.

It’s easier to track, easier to plan, and easier to manage especially if you have a busy schedule and not a lot of time to cook.

While keto recipes are cool, I’ve found the fancy ones can overcomplicate and extend a process that really doesn’t have to be as complicated or last as long as it does. It’s hard to be exact about what macros you’re getting in portions of recipes and if you’re eating enough calories.

Weight loss with intermittent fasting on a keto diet can be such a simple and quick process when the meals are simple and straight up because of how easy it is to keep an eye on what’s being eaten and how much.

Meat, healthy fats, and low-carb veggies for the win. At least when on a weight loss routine and looking to burn fat. Keep it simple.

Eat earlier instead of later in the day

Although I hear a lot of talk about skipping breakfast, I still value my breakfast and what fasting in the evenings has done for my weight loss.

I’ve gotten the best results when I made sure to go to bed on an empty stomach or at least not eat within 2 hours of my bedtime.

The weight loss was so good actually that I woke up to my waist beads being too big overnight.

What I’ve learned about sleep is this is when the body is regenerating and repairing. Giving the body the task to also digest during this time can hinder that regeneration and repair.

That’s why I don’t eat at night. Rather this is true or not, I have experienced better weight loss, a better mood, a healthier appetite, and better digestion when I fast afternoon, evenings and nights.

I highly recommend giving night fasting a try if you can.

Give these tips a try for the next 30-days with a plan  

I’ve put together a bundle of 6 ebooks, 2 30-day meal plans, 4 intermittent fasting schedules with keto meals, and over 50 simple keto meal combination ideas that work well with intermittent fasting to help you achieve your weight loss transformation goals with keto intermittent fasting.

How to Intermittent Fast on Keto for Fat Loss bundle

The How to Intermittent Fast on Keto for Fat Loss bundle is designed to not only show you how to do keto intermittent fasting, but how to also fit it into your lifestyle and optimize weight loss.

Make sure to download a copy of the free How to Intermittent Fast on Keto training and checklist by completing the form below.