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How to break stalled weight loss on the ketogenic diet

Weight loss is already challenging enough. When a plan stops working, it becomes even more challenging and frustrating.

Keto is no exception especially considering how restrictive a ketogenic diet can seem. For some, this diet is the best thing since Kerry’s Gold butter.

For others, it’s limiting and if there aren’t any weight loss results, keto appears to be not worth the effort.

If you’ve started experiencing a weight loss plateau with the ketogenic diet, don’t toss out the keto approach just yet.

Give these tips a try if you’re looking to stick with keto. But if you’re totally over keto, by all means, give it up. There are other real food, healthy methods for weight loss.

But if you’d like to stick with it below are 9 tips for breaking stalled weight loss on keto that I’ve picked up from around the way and given a try myself.

from the bus to your job. And they’re healthy thus guilt free.


Disclaimer: This post may contain links where if you purchase via my links I receive a commission at no additional cost to you! I will always only recommend products and services I’m loving. Full disclosure available here.


Cut dairy out of your keto routine or cut down

Some people can lose weight on a keto diet that includes dairy, and some people simply can’t. The difference? Insulin resistance or insulin sensitivity.

Dairy causes a high secretion of insulin in some people. (source)

If you’re insulin resistant as it is, it is highly likely dairy will be an issue for you. But if not, dairy won’t effect you in that manner.

“Dairy seems to stall weight loss for some people, so you might try taking it out of the diet if you can’t lean out.” – MarksDailyApple.com 

Remove keto snacks – processed “keto-friendly” packaged foods

Every once and a while, a packaged keto-friendly snack might be fine, but making it a daily occurrence can be why your weight loss has stalled.

For myself, I even had to cut them out as my weekly treat.

Packaged foods that call themselves keto-friendly are easy to overdo or can have extras in them that’ll throw off your appetite or macro count.

Sticking to real foods helps you keep a closer eye on what what you’re eating.

Limit (measure) or remove nuts and nut butters

People tend to go overboard with the nuts. Myself included. Start out with a cute little handful and before you know it, you’re 5 handfuls in. If you know you’ve got a problem with nuts and nut butters, don’t even start.

Also, watch which nuts you consume. Raw nuts are better than roasted nuts. Raw nuts have their nutrients still in tact and their fats. Roasted nuts tend to be higher in carbs and are usually coated in bad fats like cotton seed oil. 

And avoid cashews or keep a CLOSE eye on how many of them you eat. They’re high in carbs. And peanuts ARE NOT a nut. They’re a legume. 

Nut butters are also better when raw. And they are easier to overdo.

Again, if you know you tend to have more than you intended, don’t even start.

Keep your meals super simple

I’ve noticed my 75-pound weight loss was much simpler when I kept my meals simple and to the point – meat, vegetables, fat.

My mom even joked with me saying, “dang, all you eat is meat, fat, and vegetables. Meat, fat, and vegetables.” Yup! Pretty much.

This makes it easier to track macros and calories, removes worries of eating too much protein or carbs, and makes it easier to keep an eye on what foods work best for you.

Recipes are cool and all, but limit the fancy ones for special occasions. Definitely limit them when you’re on a weight loss regimen. 

Quit snacking and stick to 2 to 3 meals a day

If you’ve been snacking on a ketogenic diet, and your weight loss has stalled, it’s time to give up the snacks.

And honestly, if you’re following a keto routine correctly, you shouldn’t have to snack. Your meals should be nutrient dense enough to hold you over in between them, without snacking.

If you find yourself needing to snack in between your meals, consider adding more fat to your meals. You might even need more protein.

However, if you notice your hunger is actually a craving, you might be consuming too much protein. Too much protein can be converted into glucose by the liver. Glucose in the system can increase cravings.

Yes, keto is a delicate balance.

Incorporate intermittent fasting

Intermittent fasting is another tool for keeping your insulin low and limiting the amount of times it is elevated, thus increasing how long your body is in fat-burning mode.

When I first gave intermittent fasting a try, it helped me lose a significant amount of weight quickly. Like, one morning I got out of bed and when I stretched my arms up, my waist beads slipped right off my waist and onto the floor. The fat loss around my waist and hips alone was REALLY impressive.

All I did was quit eating around 4 pm and didn’t eat breakfast until 8 am the following morning. That was 16 hours of fasting with a good chunk of it done in my sleep.

You can give intermittent fasting a try by easing your way into it with the method I’ve mentioned above. Have your dinner a little earlier than usual and eat a little later the following day. Work your way up to 16 hours of fasting.

Limit artificial sweeteners or remove them

Listen, if you’re prone to binge eating, food addiction, and sugar cravings, cut even the artificial sweeteners.

Now, if you’ve overcome those behaviors around food with artificial sweeteners in your keto diet, than they work fine for you.

But if you’re like myself where something sweet can make you have more than you wanted to have, then cut those sweeteners out.

They can trigger cravings which can lead to over eating.

Remove low-carb flours from your routine

Almond flour, coconut flour, tapioca and pretty much any of those lower-carb white and wheat flour substitutes can still cause a higher insulin response.

It’s the refinement that increases how much insulin they cause the body to create.

Removing them also helps you keep a closer eye on how many carbs you’re getting. If you’re weight loss is struggling, ditch the flours all together.

At least until you reach your weight loss goals. Or, you can limit them to once a month if you must have a keto-friendly, baked treat. 

Eat more protein

This video on protein was just released on June 17, 2018. It’s a quick message on if you should eat more or less protein.

According to Dr. Ted Naiman’s findings, those that ate more protein did better. They had lower abdominal fat and lost more body fat.

Check it out…

Here are a few good videos to check out on common ketosis mistakes

Weight Loss Transformation Resources

If you need help with your weight loss transformation or looking to start strong on your transformation goals, please check out these weight loss transformation resources I’ve created based on my own weight loss success and research:

Weight Loss Transformation Journal + Workbook 

How I IF on Keto Free Guide – 3 things you can do today to improve your weight loss results with intermittent fasting 

How To IF on Keto – successful keto diet meal plan + intermittent fasting schedule + workout + food lists + transformation journal and more 

 

10 Simple Paleo Breakfast Recipes for Weight Loss

Simply eating a paleo diet of real, nutrient dense, wholesome foods can give you great weight loss, health, and wellness results.

I’ve experienced many of these benefits since going paleo over 5 years ago. Benefits have included cleared eczema, no more allergies (sneezing, coughing, hayfever), a consistent and on-time period, improved mood management,  and a 75-lbs weight loss.

If  you do experience a weight loss plateau, or aren’t seeing the weight loss results you’ll like to see, there are tweaks to the paleo diet you can give a try.

I’ve made these same tweaks and saw improvements quickly.

What I removed from my paleo diet to improve weight loss

I removed foods that are starchy and, or super  sweet so typically these are fruits and any root vegetables. Also removed nuts and nut butters.

This makes a paleo routine more ketogenic. If you do fine on nuts and nut butters, keep them. But if you know yourself to go overboard, don’t even start.

Here’s a list of what I removed from my paleo diet to see the most weight loss:

  • Sweet potatoes
  • Yams
  • Yellow potatoes
  • White potatoes
  • Essentially all types of potatoes
  • Carrots
  • Parsnips
  • Beets
  • Bananas
  • Strawberries
  • Watermelon
  • Melon
  • Apples
  • Oranges
  • Dates
  • Dried fruit
  • Honey
  • Agave nectar
  • Coconut nectar
  • All nuts and nut butters (although I would have the occasional handful of macadamia nuts)
  • Coconut flour
  • Almond flour
  • Tapioca flour
  • Pretty much any flour substitutes

And if you did eat beans, rice, oats, and sprouted wheat grain breads as part of your paleo diet, you should also try removing those from your routine to see better weight loss results.

10 simple paleo breakfast recipes great for weight loss

These paleo recipes are perfect for weight loss because they don’t include any of the real foods from above. They’re also simple for those with busy schedules or don’t usually cook.

And they’re not all going to be your typical “breakfast” meals. Any meal that breaks your fast is breakfast, fyi. Plus it’s cool to switch it up and try something different.

(In no particular order)

Mini Egg Frittatas

Mini Egg Frittatas recipe from iHeartNapTime.net. Image source: iHeartNapTime.net.

Ingredients: bell peppers, onion, breakfast sausage, spinach, kosher salt, and ground black pepper

Recipe link: Mini Egg Frittatas 

Easy Paleo Ham & Egg Cups

Easy Paleo Ham & Egg Cups from PaleoNewbie.com. Image source: PaleoNewbie.com

Ingredients: slices of ham, full-fat coconut milk, orange bell pepper, red bell pepper, yellow onions, salt & pepper, coconut or olive oil

Recipe link: Easy Paleo Ham & Egg Cups

Paleo Bacon Zucchini & Red Pepper Frittata

Paleo Bacon Zucchini & Red Pepper Frittata from PaleoNewbie.com. Image source: PaleoNewbie.com

Ingredients: bacon, zucchini, medium onion, eggs, full-fat coconut milk, Italian seasoning, salt & pepper

Recipe link: Paleo Bacon Zucchini & Red Pepper Frittata

Chorizo and Spinach Omelette

Chorizo and Spinach Omelette from PaleoLeap.com. Image source: PaleoLeap.com.

Ingredients: eggs, spinach, onion, coconut milk, chorizo sausages, tomatoes, green onion, garlic clove, ghee, sea salt, black pepper

Recipe link: Chorizo and Spinach Omelette

Garlic Shrimp with Zucchini Noodles Recipe

Paleo garlic shrimp with zucchini noodles from PaleoLeap.com. Image source: PaleoLeap.com

Ingredients: shrimp, zucchini, garlic, white wine (optional), fresh lemon, fresh chives, cooking fat, sea salt, black pepper

Recipe link: Paleo Garlic Shrimp with Zucchini Noodles 

Slow Cooker Paleo Teriyaki Chicken

Easy slow cooker paleo teriyaki chicken from RubiesAndRadishes.com. Image source: RubiesAndRadishes.com

Ingredients: chicken thighs, coconut amino, ginger, garlic cloves, salt & pepper, and the recipe does call for honey, but it’s a tbsp and I’m sure you might be able to sub for a few drops of stevia

Recipe link: Slow Cooker Paleo Teriyaki Chicken

Cavemanalicious meatballs

Cavemanalicious meatballs from FitnessInAnEvolutionaryDirection.com. Image source: FitnessInAnEvolutionaryDirection.com.

Ingredients: 80/20 ground beef, organic, chopped frozen spinach, sea salt and black pepper, butter, avocado or coconut oil, garlic cloves, medium white onion

Recipe link: Cavemanalicious Meatballs

BLT Salad with Garden Ranch

BLT Salad with Garden Ranch from PrimalPalate.com. Image source: PrimalPalate.com

Ingredients: bacon, grape tomatoes, red onion, butter lettuce, and there’s a dairy-free ranch dressing linked recipe

Recipe link: BLT Salad with Garden Ranch

Diane’s 6-Minute Salmon

6-Minute Salmon from BalancedBites.com. Image source: BalancedBites.com

Ingredients: wild salmon, sea salt, and a teaspoon of their Abodo Spice Blend

Recipe link: 6-Minute Salmon

10-Minute Sliders with Creamy Ranch Dressing (dairy free)

10-Minute Sliders from BalancedBites.com. Image source: BalancedBites.com

Ingredients: garlic powder, onion powder, sea salt, pepper ground cumin, ground beef, iceberg lettuce, tomato (“optional, omit for nightshade free” – balancedbites.com), red onion, and a recipe for creamy ranch dressing

Recipe link: 10-Minute Sliders

Weight Loss Transformation Resources

If you need help with your weight loss transformation or looking to start strong on your transformation goals, please check out these weight loss transformation resources I’ve created based on my own weight loss success and research:

Weight Loss Transformation Journal + Workbook 

How I IF on Keto Free Guide – 3 things you can do today to improve your weight loss results with intermittent fasting 

How To IF on Keto – successful keto diet meal plan + intermittent fasting schedule + workout + food lists + transformation journal and more 

 

 

June Wk 1: 4 pounds down, 1 inch off of my waist – Intermittent fasting routine for weight loss

Not exactly week 1, but I’m calling it week 1 because it’s the first week I’m challenging myself to do 30 days straight, no cheating. Realized I haven’t gone more than a couple of weeks clean in months. (That’s part of why I’ve gained 20 pounds, I’m sure.)

I also feel really good and energized with the clean diet. And not hungry enough to eat outside of my fasting window, so I know things are moving in the right direction.

Each week, I’m going to give updates of what I did, what I ate, what worked, what didn’t work, and what I’ll do the following week. I think I’ll also do a weekly live broadcast as well and link it.

Sharing to hopefully help, inspire, and motivate others. It’ll also help hold me accountable as I practice being more disciplined.

I’ve tried LOTS of diets, but paleo has been a lifestyle.

Challenges last week

On Sunday, I went on a Tinder date at the Cheesecake Factory and had a glass of wine, some crab cakes, and some fried, wrapped Chinese food inspired finger food thingy.

That triggered a craving for cheesecake, of course. And I brought me some. After my date left. lol

That trigger is why following the dating tips in Friday’s post are crucial for me. They’re especially helpful to those that are prone to strong cravings and have a hard time eating just one.

I’m definitely not the “few bites” and “just one” type of girl. I get a craving and give in, I go all in until I’m REALLY full. Which is what happened with the cheesecake. Some of it I had to toss out because I was sooooo full.

I do give myself a pat on the back, however, for not allowing that day to turn into a week. It stopped on that day. That’s an accomplishment.

Here are some tips for getting back on track as fast (and as realistically) as possible:

  • Ate breakfast in the morning instead of at noon when my fasting window is over
    • This allows focus on ridding the body of sugar (cravings) instead of fasting. It’s easier to fast when the cravings aren’t kicking my ass. I also ate sweet fruit (bananas and grapes), fatty meats, eggs, and cheeses. By Thursday, I was back to fasting comfortably until noon.
    • If you have a slip up that kick starts your strong cravings, start getting back on track with sweet fruits, cheese (if it isn’t a problem for you), eggs, and sausages or bacon. The sweet fruits and cheese tricks your body into thinking it’s getting what it’s craving. The sausage or bacon makes sure you’re eating fat and protein too. Knocks those cravings out in a few days.
  • Ate sweet potatoes in my scrambled eggs for my second meal
    • Sweet potatoes are a fave. They’re enough sweetness and starch to handle cravings, but still a real, nutrient dense food. Love em’!
    • 1/4 cup of cooked sweet potato was usually enough; if you’re prone to going overboard, limit your sweet potato serving to what you can tolerate – I’m sharing this from experience and since we’re both human (I’m assuming), and if you have a tendency to go overboard like I do, I think this might work for you also
    • Ripe plantain is also really good – limit this as well
    • Note, however, that you’d want to give yourself a “deadline” for when you’ll remove these starchy, sweetish foods if you’re on a ketogenic diet or doing a paleo for weight loss protocol. It doesn’t have to be a hard date either. It could be when you finish your supply of sweet potatoes or plantain.
  • Test if you had too much sweet or starchy real foods
    • Persistent cravings – cravings that don’t seem to lesson with time
    • Wanting to nibble – wanting to continue to pick off the leftovers, grazing after the meal

What went well during week 1

Gaining control over cravings MUCH sooner. Tapering off of sugar with real foods instead of going cold turkey into keto helped a lot.

For the last few months or so, it’s taken weeks to a month (at my longest) for me to gain control. I’ll eat cleanish during the week, but the weekends? Forget it.

I was even back to getting Jack-N-The-Box breakfast after a night out and eating it while I watched TV. Pigging out at 3 am and then falling asleep on all that food.

Tapering off by eating fruits, cheeses, and sweet potatoes allowed me to get right back on real foods the following day. Record timing, I must say.

Getting back on it quickly has helped with keeping my weekends on point as well.

Another benefit has been having freedom from food.

Having less cravings and being able to go 20 hours without food is truly a blessing.

There’s truly more freedom in this discipline. This feeling of being in control is the other side I forgot about when I was high on sugar and craving.

Noticing the new mindset is growing roots.

Instead of only tackling the food and exercise aspects of weight loss, I’ve also been working on how I think about healthy living and managing my weight.

Sticking to my personal development plan has helped A LOT. With daily practice, I’m noticing the thoughts that don’t help me and the thoughts that do. I’m learning to focus on what I do want instead of what I don’t.

Let me tell you, it works big time.

No working out and no measuring – took it easy

This past week, I didn’t workout at the gym, but did go on walks during my lunch break.

I also didn’t measure any macros or consider my caloric intake. The only things I measured was how much butter and avocado mayo I used and how many eggs I ate.

I didn’t measure vegetables, ground beef (but did eyeball about half a cup), nor sweet potato. But I did finish my supply of sweet potatoes and fruit by Wednesday. By Thursday, I was back to eating no sweet potatoes or fruit for breakfast.

Oh, and I didn’t eat after 4 pm.

For my first week of 30 days clean, I kept it as easy as possible. The only two focuses was eating clean and allowing the cheesecake, wine, and fried foods to leave my system.

Since I ended this week feeling good, I’m going back to the workout and ketogenic, paleo approach.

I’ve been on a predominately paleo diet for so long (5 years now), I’ve found that I don’t usually need more than a week of clean eating to feel in control again. It’s those pesky psychological triggers that usually get me.

Finding that easing in and taking as long as I need, however, helps with those triggers as well. There’s like less bodily things (cravings) going on to focus on the mindset.

To be continued…

Decided to break this bad boy into two posts. The next post will have what plan I’m following to reach my weight loss goals.

So far I’ve put together weight loss plans (meals and workouts) that have helped me lose 75 pounds, clear up my allergies, rid myself of eczema, regulate my period, clear up my skin, and control my moods.

They’re more so… health and wellness plans tweaked a bit for weight loss and healing. And adding personal development aspect to tackle mindset. Finding that mindset might be why many of us still struggle with weight loss no matter what diet we try.

Watch out for the sample meal plan, meal planning tools, and full routine in Wednesday’s post.

How to survive date night while on a weight loss routine

Quick little post here. Whipped up a lil’ something for your weekend adventures.

These are things I’ve been learning how to implement for the last few months. I honestly got tired of starting back at “day 1” if I cheated during a date.

So to combat all that, I came up with these rules for myself. They worked like a charm the first day I seriously implemented them.

Actually, I’m tired of dating and having that “why don’t you drink with me” conversation.

Highly likely I’ll lay low and then pick up dating again in a few months.

Unless he’s everything I ever wanted and it’s incredibly obvious he’s a God send. Otherwise… nah. I can give up the attention for a while.

But if you’d like to date or got a boo thang you love going out with, here are a few tips for sticking to your weight loss routine while you date.

What to eat

Skip the bread, the sweets, the fried foods, the sugary drinks, the creamy foods, the noodles, and anything off of your routine.

ESPECIALLY IF YOU’RE PRONE TO FALL COMPLETELY OFF OF YOUR PLAN – For instance, you let yourself have

Opt for meat and vegetables. Do salads, chicken, fish, steamed vegetables, or a small steak.

If going for breakfast or brunch, do scrambles and omelets without cheese, without sour cream, and with plenty of vegetables. Add bacon or sausage for extra protein. Skip the pancakes, grits, donuts, cookies, danishes, orange juice, or muffins.

On all occasions drink water, sparkling water, black coffee, or tea.

If you’re intermittent fasting, schedule your date during your fasting window if possible (and if you want to keep a strict fasting window).

And whenever possible, choose a restaurant with smaller portions and cleaner options. These are usually higher end restaurants. You can also check their menus beforehand.

What to alcohol to drink

Now, I’m going to tell you straight up. Drinking while you’re trying to lose weight, especially if you’re prone to tough/slow weight loss, is a huge no-no.

Trust me, I know.

I’ve also seen a few weight loss coaches on my Insta preach against it. Alcohol, even those drinks that aren’t sweet, is essentially sugar.

But, gurl. If you’d like to drink, I do have suggestions for “safer” options. They’re “safer” because they’re not mixed with sugary shit (oops…) and have 0 carbs.

Vodka (0 carbs): Burnett’s, Smirnoff, Absolut, Svedka, Grey Goose, Stolichnaya, Ciroc, Skyy

Whiskey (scotch/bourbon) (0 carbs): Crown Royal, Jack Daniels, Jim Beam, Seagram’s, Dewar’s, Wild Turkey, Chivas Regal Johnnie Walker

Tequila (0 carbs): Don Julio, Tres Agaves, El Jimador, Patron, 1800 Tequila, Milagro, Cazadores, Sauza

Rums, Gins, and some Brandy’s are good as well.

(Resource: “The Ketogenic Diet and Alcohol”)

When I did drink on a weight loss routine, I would have vodka with sparkling water. Sparkling water is a good mix.

Try going on dates that don’t involve drinks and food

Oooo that’s a challenge huh?

I know it is for me which is why I’d rather not date right now. I keep meeting men that want to go out and eat or drink.

But if you can manage, try doing something different. Here are some ideas:

  • Horseback riding
  • Museums
  • Aquariums
  • Visit and walk an old town
  • Historical sites
  • Touristy city tour
  • Golfing
  • Driving range

Eat ahead of time

Eating before the date helps with curving those “you want something to eat” questions.

Answer in confidence, “no, thank you. I’m good.”

Plus it’s hard to eat when you’re satisfied and don’t have an appetite.

Or… you could date someone that gets it

I’m kidding here, but not really.

Ok, so this is light weight my goal.

I’d rather date someone that’s also on a fitness routine, wants to eat clean, and that understands why I’m not eating certain things or skipping on the alcohol.

I’ve dated men that actually get upset or think I’m being too restrictive. And in my “weaker” less prepared days, I’d give in and fall of course.

Happy dating!

Go and have fun, gurl.

Put these tips to work for you as you navigate the dating scene. Let me know how it goes.

Weight Loss Transformation Resources

If you need help with your weight loss transformation or looking to start strong on your transformation goals, please check out these weight loss transformation resources I’ve created based on my own weight loss success and research:

Weight Loss Transformation Journal + Workbook 

How I IF on Keto Free Guide – 3 things you can do today to improve your weight loss results with intermittent fasting 

How To IF on Keto – successful keto diet meal plan + intermittent fasting schedule + workout + food lists + transformation journal and more 

 

 

 

 

Get back on track: What you can learn from my 20-lbs weight gain

Over the last 8 months or so, I’ve gained over 20 pounds.

It seems like one month I was celebrating getting back down to the 160’s and then the weight started creeping up to where I’m just 6 pounds shy of being back in the 200’s club.

I struggled with binge eating, food addiction, and feeling controlled by parties, dates, and event. It usually started with an event, now that I think about it.

It would start with an event (party, date, special occasion). Then my cravings would be through the roof and I’d continue to eat sugary, processed foods. This would go on for weeks until I finally gained control.

That cycle of losing and gaining control went on and on causing my waist to go up 4 inches. There is way more belly fat around my midsection. I teared up when I noticed the difference.

I started doing some mindfulness work and keeping track in a journal to recognize where I was struggling the most and what steps helped me the most.

So, I thought I’d come here and share what I’ve noticed has made the biggest difference in getting back on track. Hopefully these things that have helped me will also help you.

Be relentlessly forgiving of yourself. Beating yourself up can make the situation more challenging.

Something I’m definitely still working on.

I got into a habit of beating myself up and scolding myself on all the things I needed to do and do better. With every binge, I became harsher on myself to the point that I felt depressed and trapped by my cravings. I felt powerless.

Feeling powerless led to feeling hopeless. With each ridicule of what I could have done differently I stacked up more things I would have to do in order to be back in control. Which made it seem as if getting control was more and more impossible.

Then I started practicing forgiveness by acknowledging that I was working on it. It took some time, but eventually I started countering my negative talk with thoughts of forgiveness.

I talked to myself as if I was learning a new concept instead of as if I could have been doing better. 

Eventually wanting to be nice to myself led to wanting to learn how to love myself better. I discovered that self-love isn’t easing my discomfort by giving in to my cravings. Self-love is being the parent that knows what’s better for the child (my addicted body.)

I learned that by being forgiving, and refusing to beat yourself up, you make space for learning how to treat yourself better and how that self-love actually looks. You quit being mean and start being patient. In that patience, you’re more likely to open up to being solution oriented. 

Stay aware of your weight and, or how your clothes fit even if you haven’t figured out how to stay on track yet

My biggest mistake when I started slipping was taking off my waist beads. The waist beads got tight so I took them off. Once I put them on a couple of days ago, they were cutting into my skin. It was VERY obvious I gained 20 pounds and my belly had gotten bigger. At one point those beads were slipping off of me.

Waist beads also serve the purpose of weight management. When they get tight, there’s something that needs to be addressed regarding what you’re doing. Having that awareness can help you get back on your health and fitness routine much sooner than if you ignored the signs and kept getting triggered.

When you’re on a weight loss routine, keep weighing yourself and being aware of how your clothes fit. Don’t “look away” because you’re too scared to watch what’s happening. Watching what’s happening empowers you and helps you form the thoughts that’ll eventually get you back on track.

Some might argue that weighing yourself too often can be discouraging, but I’ll argue it’ll maintain awareness when you know you’re slipping up in healthy behaviors.

Perhaps, instead of letting those poor habits creep in and cause significant weight gain, tighter waist beads, tighter clothes, and a telling scale could lead to paying attention and working on those poor habits much sooner.

Start with the easiest approach from where you’re at

Anxious to get back on track, I would nosedive back into a strict routine only to fall off again because it was too strict. Strict enough to make my head hurt and cravings so strong I couldn’t concentrate at work. I’d have to eat something just to finish a project.

Then I decided to try starting where I was at. My first day after a binge, I’d make myself some oatmeal with lots of butter, stevia, a banana, berries, walnuts, and dried cranberries. That kept me full for 6 to 7 hours. Then I’ll have my low-carb dinner. 

This routine of tapering off with high-carb real foods helped me beat cravings with much less will power. Getting back to my healthy food plan was much simpler.

Try starting with real foods instead of going into something strict like keto, calorie restriction, or intermittent fasting. Getting back on track with foods like oatmeal, rice, beans, sweet potatoes, fruits, dried fruits, and nut butters will weaken the cravings for junk foods. 

Being mindful that the goal is to eventually get back to a weight loss protocol, give it a few days to feel how cravings lesson. Soon, it’ll be a natural next step to get back to a routine that’s more supportive of weight loss.  

Learn to work through your triggers instead of thinking they control you

What made me really get a hold of my 20-pound weight gain was learning to work with my triggers. I used to think my triggers were trapping and controlling me. For instance, I would hold off on dieting because there was a party. Then I would feel upset that I had to hold off on eating healthy because there was that party.

See the problem there?

Why was I allowing these things to control my progress? These things that are going to happen regardless. They’re a part of life. But they’re also my triggers.

Once I realized I had to learn how to work through my triggers, and prepare myself way ahead of time with daily practices, I started surviving my triggers.

My daily exercises include daily affirmations, taking 15 minutes a day to visualize and think positively about my health, and working with subliminal messages. (They’re actually not scary at all and highly effective.)

And the last time I went to an event that would have triggered me, I ate a really healthy, high-fat meal and packed food. It was a huge success!

Learning to identify these occasions as triggers and then working through them is a much better method than thinking you can conquer them once you get there. Will power doesn’t work like that. 

Strengthen your will power by preparing yourself daily for these situations that typically get you caught up.

I’m back on track

Working my triggers and doing my mental exercises daily has definitely helped me beat those situations that I used to allow squash my efforts. 

I still have lots of work to do until I’m strong enough to go 100% clean for cleansing and healing.

The other night I had a glass of wine. Not beating myself up about it, but I know I did make a commitment to cleanse and not drink any alcohol. I forgave myself and acknowledge that I’m getting better and doing the work that has to be done.

Try these tips out if ever you fall off or you know you’re prone to slipping up when you’ve made a commitment to be 100%.

Weight Loss Transformation Resources

If you need help with your weight loss transformation or looking to start strong on your transformation goals, please check out these weight loss transformation resources I’ve created based on my own weight loss success and research:

Weight Loss Transformation Journal + Workbook 

How I IF on Keto Free Guide – 3 things you can do today to improve your weight loss results with intermittent fasting 

How To IF on Keto – successful keto diet meal plan + intermittent fasting schedule + workout + food lists + transformation journal and more 

 

 

Intermittent fasting – 5 simple tips for painlessly getting started

Through my own experience, and from watching intermittent fasting channels on YouTube, I found out there is a hard and an easy way to getting started with intermittent fasting.

You could jump right in and deal with the sugar withdrawals and cravings on top of adjusting to eating one to two times a day.

Or, you could prepare your body and experience a much easier transition to the intermittent fasting lifestyle.

Jumping right into intermittent fasting makes it harder to stick to and incorporate as part of a healthy lifestyle. Being prepared for intermittent fasting makes it easier for the body to transition without having to suffer through sugar withdrawals while fasting.

Here are the 5 simple (but not easy for everyone) steps I noticed I took that made intermittent fasting really easy to do.

These steps might not be for everyone, but for what they’ve done for me, I had to share.

Start by removing sugar, flour, and other highly processed foods from your diet

Some people advocate for eating anything you want while intermittent fasting. As long as it fits in your macros, the meal is all good.

What I’ve noticed is still eating whatever foods can make those hours when no food is eaten much harder than they have to be.

For myself there were more cravings, I thought about food more often, found it harder to sleep at night, I felt irritable without food, experienced foggy brain at times, and intermittent fasting wasn’t something I could enjoy.

When I removed sugar, flour, and all highly processed foods, I felt liberated from food. I could easily do my fasting without thinking about food all day. Sleep got really good. My physical cravings weakened big time. And going without eating didn’t turn me into an ass hole.

Start preparing for intermittent fasting by first removing all highly processed foods including sugars, white flour, and wheat flour. Remove soda and juice as well.

It’s highly likely you’ll experience withdrawals, but it’s much easier to get those sugar withdrawals out of the way before you start intermittent fasting.

Focus on removing highly processed foods from your diet for two weeks to a month. Removing those foods alone will cause weight loss without starting intermittent fasting.

Start eating three meals a day and load up on real foods

Cut out snacking and stick to three meals of real foods a day.

I’ve found it’s just easier on the body and less stressful in life to ease into intermittent fasting by going back to the basics. Three meals a day.

It’s a good way to get into the habit of timing and scheduling meals, sticking to an eating window, and preparing the body for less frequent feedings.

And sticking to real foods allows the body to detox from sugar, regulates blood sugar (which helps A LOT with intermittent fasting), and helps control appetite.

What I’ve experienced is that eventually my body will naturally want to eat less frequently than three meals a day. Making a transition to intermittent fasting super easy.

Work on eating three meals of real foods a day for two weeks and see how you feel. You might also find your appetite more in check.

Remove root vegetables and sugary fruits from your diet … if you’ve got a problem with sugar

I’m someone that spent a good chunk of my childhood borderline diabetic. Sugar and starches, even from sweet potatoes, white potatoes, and fruits, cause me problems.

I get cravings, my weight loss stalls, I can be triggered to binge, and my results with intermittent fasting aren’t as impressive.

Some people can deal just fine on fruits and root vegetables. However, if you find yourself still suffering with cravings and stalled weight loss, remove sugary fruits and root vegetables.

Berries, tomatoes, and avocados are cool, but avoid all potatoes, bananas, strawberries, melons, apples, oranges, plums, grapes… basically all really sweet fruits and starchy vegetables including carrots.

Instead, load up on dark vegetables, dark leafy greens, cauliflower, Brussels sprouts, broccoli, and asparagus. Fit in 6 to 8 cups of vegetables when possible. If you’re find on blueberries, keep ’em. If not, toss ’em.


Related resources:

How to Create Your Own Keto Diet Meal Plan in 3 Simple Steps 

How to Choose the Best Intermittent Fasting Method FOR YOU

How to Break Stalled Weight Loss on the Ketogenic Diet 

How I Lost 45 Pounds in 4 Months on Effortless Intermittent Fasting


Start eating more fat to increase fat burning and control appetite

Eating more fats in my diet has definitely made intermittent fasting easier to maintain when I first started.

Even when I fell off, eating high fat meals made it easier for me to go longer without eating thus easier and sooner back to intermittent fasting.

People do it, but intermittent fasting without a high-fat diet made not eating hella hard. And I would get hungry shortly after my meals.

If you’ve also experienced getting hungry soon after eating or feeling too hungry to complete your intermittent fasting schedule, try eating more fats.

Try following a Ketogenic Paleo diet that includes butter, coconut oil, olive oil, avocado oil, avocado oil mayonnaise, avocados, organic lard, egg yolks, and beef tallow. Load up.

There are lots of recipes and resources online for more details.

[UPDATE 8/28/18]

But…

You might also need to eat more protein, and less fat, at a certain point if your goal with intermittent fasting is to lose body fat.

I write about this on How Much Fat Should You Really Eat on a Ketogenic Diet.

Keep meals hella simple

I know I just mentioned recipes, but avoiding elaborate recipes is how I’ve seen the most success getting started with intermittent fasting.

I stuck to meat, veggies, and fats. Still really tasty but super simple. And sticking to simple meals has made weight loss easier for me.

Keeping it simple, for me, makes eating healthy and incorporating intermittent fasting easier because it removes the stress of figuring out if the recipe fits in the macros, if there was there enough fat, and if there’ll be enough to keep me full.

It’s also easier to find out how to eat healthy consistently and on a busy schedule and which foods work and which foods don’t.

After reaching goal weight, it’ll likely be easier to eat healthy consistently so trying out recipes regularly likely won’t be an issue.

But to simplify things, and build healthy habits easier, it’s been better to keep meals simple.

Learn how to write your own keto diet meal plan: How to Create Your Own Keto Diet Meal Plan in 3 Simple Steps.

Round Up

Through trial and error, I’ve found it was these five things that made getting started with intermittent fasting easier to do:

  • Remove sugar, flour, and other highly processed foods
    • Do this as soon as you make the decision to start intermittent fasting
  • Start eating three meals a day and load up on real foods
    • Cut out snacking and eat three meals (breakfast, lunch, dinner) a day
    • Stick to three meals a day for at least 2 weeks or until comfortably eating three meals a day
  • Remove root vegetables and sugary fruits from your diet… if you’ve got a problem with sugar
    • If you’re still experiencing lots of cravings even though you’ve cut out sugars and highly processed foods, eliminate root vegetables (carrots, all types of potatoes, beets) and fruit (except avocados, berries, and tomatoes) from your diet
  • Start eating more fat to increase fat burning and control appetite
    • Healthy fats include grass-fed butter, beef tallow, lard, avocado oil, olive oil, avocado oil mayo, and avocados
  • Keep meals simple
    • If you’re using intermittent fasting to lose weight, it’s easier to skip the complexity of recipes and stick to simple meals.
    • Meat, veggies, fat. Simple.

Need a plan to help you do intermittent fasting for fat loss AND eat in a way that makes intermittent fasting easier?

The new bundle How to Intermittent Fast on Keto for Fat Loss combines all these intermittent fasting tips into a 30-day plan, and prep guides, that’ll help you lose weight and burn fat.

I not only put together a 30-day plan for intermittent fasting for fat burning, but I also show you how to do keto optimally, and easily, for fat loss and make the lifestyle work in your life.

I’ve put together these tips from my own weight loss success. And yes, it was keto and intermittent fasting that finally did the trick.

Click here to get started with the How to Intermittent Fast on Keto for Fat Loss bundle and its 30-day challenge today! 

How I maintained a sugar-free holiday weekend

Memorial Day weekend is winding down as I write this and I have to say I am pretty proud of myself.

I stuck to my food list! No snacking, no sweets, and no nibbling on junk foods.

This Memorial Day weekend I went to a two-day concert, visited with my brother, and went out to eat for my mom’s Birthday.

All triggers which have sent me into binges in the past.

Not this Memorial Day weekend!

The big difference has been doing the work to mentally prepare for these triggers. Something I have never given serious work before.

Because I mentally prepared myself, I made sure to cook food ahead of time, I had the mentality to painlessly ignore cravings and manage them properly, and I made it through the weekend without any regrets.

Truly a huge accomplishment!

If you’re on a weight loss journey and, or a health journey and find it hard to stick to your routine and food list, this advice might work for you as well.

Get honest about your triggers and RESPECT THEM

As I have learned through LOTS of error, triggers are NOTHING to play with!

Triggers in this context are events, people, occasions, things, places, or feelings that lead you to binge eating, cheating on your diet, and disregarding your promises to yourself.

Triggers can cause you to forget it all and then regret it all later.

It’s an ugly cycle I grew all too tired of.

Then I learned about triggers and how important it is to identify them and RESPECT them enough to prepare myself to deal with them in a healthy and sustainable way.

What I did to start being honest about my triggers was identify them first. This took me experiencing them and then taking mental notes each time I fell victim to them.

Patience with yourself is required for this process. Being angry and frustrated with yourself usually removes the opportunity to be analytical and strategic. As I have realized in my own weight loss and overall health journey.

Showing myself love and patience, instead of beating myself up, lead to me realizing there was work I could do on my end to better prepare.

Once I identified what triggered me, and got honest that I was triggered, I started respecting them by preparing for them.

I prepared for my triggers by thinking of what self-talk better served me and also by preparing food ahead of time as to not be caught in a compromising situation.

To find good self-talk, I started realizing what I was telling myself that made my triggers so powerful. Then I started formulating ideas and self-talk that strengthened me over my triggers.

This past weekend, positive self-talk was probably one of the most powerful tools against my triggers.

Be mentally prepared and do the work BEFORE the holiday, vacation, event, etc.

Prior to this Memorial Day weekend, I had been sitting with myself for 15 minutes a day to think about how healthy I am and am becoming. No action, just peer thoughts and good feelings.

I spoke about my healthy eating habits as I would want them to be – sticking to my healthy habits, feeling good in my body, having my body feel fantastic all weekend. And I made sure to speak as if they were already my habits.

Outside of those 15 minutes, I gave thanks for being healthy, in control, prepared, and for feeling awesome anytime I started thinking about the subject.

The most distinctive evidence of this method working was the inner conversation I had with myself when I felt myself getting a craving outside of my eating schedule.

Instead of telling myself I could give into the craving because it was a holiday, I reminded myself of my goal to strengthen my will by riding the craving. And it worked! I finally successfully rode the cravings.

Try this out by speaking to yourself about how you’d want your healthy habits to be. Make sure to not hold yourself to how you used to act. That can be limiting.

If you find this exercise hard to get started with, start by simply telling yourself “I am healthy.”

Starting out with “I am healthy” is what helped me find the other thoughts that helped me build a self-image of health and wellness.

And make sure to prepare ahead of time by making this a daily practice. Trying to do this during a trigger makes it less effective because the healthier thoughts (protection and prep) simply isn’t there or aren’t strong enough.

Used subliminal messages

Some people get freaked out by subliminal messages. I love them and consider them to be ultimate cheat codes and life hacks. And I do make sure to “protect” myself by using subliminal message creators with great reviews.

From my experience, using subliminal messages is like doing lots of work in much less time with much less effort. Much. Less. Effort.

Since using subliminal messages, things I’ve been working to change and improve upon for months and even years, have started improving and changing in a matter of days and weeks.

It’s like magic.

There are plenty of subliminal messages on YouTube. My favorite on YouTube is Mind Audio Central.

Pick subliminal messages for healthy eating, weight loss, healthy living, and control of cravings to get started. Create a playlist and give them a listen.

I also like to use an app called Subliminals Work. It’s a subscription app where you pay monthly for access to their library of subliminal messages. They seem to keep it pretty updated with new content regularly.

Here are the health related subliminal messages I’ve been using through this app: Healthy Lifestyle, Diet Willpower, Weight Loss, Self Discipline, and Boost Self Confidence.

I like the app more than YouTube because the affirmations are listed and I’ve actually noticed results much sooner. In a matter of days.

Some tips I’ve found helpful for getting the most out of subliminal messages:

  • Believe they work – I’ve read in a few articles that using them while believing they don’t work will cause them to not work.
  • The more you listen, the sooner you’ll see results
  • Listening while sleep helps a lot
  • Make a playlist to listen to while doing any activities except driving
  • Try boosters and blockage removers for that extra support – my subliminal playlist on YouTube starts with Super Fast Subliminals Results | Affirmation and is followed by Remove Subconscious Blockages | Blockage

Conclusion

Finally experiencing a sugar-free, healthy eating holiday weekend was a goal of mine I’d been working towards for some time.

What finally made me successful was identifying and working through my triggers, getting mentally prepared before the triggers through daily 15-minute thought exercises, and using subliminal messages consistently.

Paying attention to and working on self-image has made a huge difference in my weight loss and health goals. Perhaps it was the missing component in your journey as well.

Hope these work out for you. And if you’ve done some similar work on your health and wellness journey, please share. I’d love to hear about it.

Weight Loss Transformation Resources

If you need help with your weight loss transformation or looking to start strong on your transformation goals, please check out these weight loss transformation resources I’ve created based on my own weight loss success and research:

Weight Loss Transformation Journal + Workbook 

How I IF on Keto Free Guide – 3 things you can do today to improve your weight loss results with intermittent fasting 

How To IF on Keto – successful keto diet meal plan + intermittent fasting schedule + workout + food lists + transformation journal and more 

 

 

 

 

 

 

 

 

 

What to do about it: Working Out, Hunger, and Intermittent Fasting

I found out something pretty interesting last week.

If I workout, I get hungrier.

Duh right?

Last week, I called myself jumping right into working out six days a week during my second week of intermittent fasting. I figured since I’ve been eating a primarily low carb diet for a few years, I could handle workouts on an intermittent fasting schedule. Even after a week.

I was hella wrong.

After my first workout, my hunger increased during my fasting window. By mid week, hunger went from being something I could manage to something that took over my thoughts. Food stayed on my mind and by the second day of working out, I was breaking my fast earlier than scheduled.

I was also eating things off of my plan like cheese, peanuts, bananas, fruit, and salad dressing with industrial oils. And by the end of the week, I was allowing myself to have rice and corn shells. I ate out on Thursday and on Friday despite having meals prepped at home.  

The appetite was like the one I felt with the munchies. I wasn’t really hungry, but the desire to eat was there and it was strong. It was the munchies all over again. I just wanted to eat.

Luckily I got some control on that beast by Saturday.

Expert Advice and Experienced Advice

Then yesterday I was watching YouTube videos on intermittent fasting and intermittent fasting for women. Both discussed when is the best time to start working out with intermittent fasting. One was from a doctor’s perspective while the other was from a woman on day 46 of intermittent fasting.

In Dr. Eric Berg’s video – Intermittent Fasting & When Do I Exercise – he explains how doing exercise too soon increases hunger. In a few other videos of his, he also explains how it is best to start exercising when the body is used to intermittent fasting otherwise fat lost will be stalled and the likeliness to sticking to intermittent fasting is decreased.

Which is what happened to me. Because I jumped into working out too soon, my hunger increased and that made it too difficult for me to stick to my fasting windows. And when I say I jumped into working out I mean I seriously went back to lifting weights and doing HIIT cardio.

That was way too much exercise for a body that isn’t used to intermittent fasting regardless of previously being on a low carb, paleo lifestyle.

The second video is by Manolya Rowe – Q&A OMAD Day 46 – where she answers five questions about doing one meal a day and explains what that looks like. At 4:09 she begins to discuss when she started working out.

She waited 30 days to adjust to intermittent fasting (she does one meal a day) before working out. Her suggestions for measuring if someone is adjusted to intermittent fasting was hunger during the fasting window and thinking about food while fasted.

If you’re hungry and thinking about food a lot or experiencing the jitters, you’re not adjusted to intermittent fasting enough to start working out.

Manolya also points out that she started slow with her workouts after 30 days of intermittent fasting by implementing very short, light workouts.

Again, I did not allow my body to adjust to intermittent fasting before working out regularly. I also did the same workouts I was doing when I wasn’t doing intermittent fasting.

Lesson learned.

So what to do about it?

Stop Exercising… For Now

Although I want to keep working on building my booty and thick legs, I’m going to stop working out for the next 30 days. Or however long it takes for my body to get used to intermittent fasting.

Instead, I’m going to walk during my lunches at work and then take a short walk 30 mins after my meal to lower my blood sugar. Check out The Model Health Show podcast, episode 255: Reduce Body Fat & Increase Your Lifespan: The Surprising Benefits of Walking for good info on walking.

I don’t think this’ll make me hungry, but we shall see.

If you’re also having a hard time sticking to your intermittent fasting windows, try cutting out the workouts or at least reducing them a great deal for a bit.

Pay Attention to Hunger and Thoughts to Determine If Ready to Workout

Secondly, I’m really going to pay attention to my hunger and thoughts.

Funny how I can tell how hungry I am and what type of hungry I am depending upon my thoughts.

Surprisingly, if I’m fasting, thoughts about food, what I want to eat, and being hungry barely come up. I don’t obsess about food if I’ve been fasting. When I hit that 12th hour, I might say something about how hungry I am, but that thought does eventually go away.

It’s easier for me to forget those thoughts about food when I’m fasting and having the physical feelings of not eating for twenty hours.

When hunger is actually a craving, the munchies, or as the result of working out, I obsess about food, what I’m going to eat and the thought about eating gets so strong I feel as if I have to silence it with food.

I’ve actually experienced times where I’ll get so bombarded with thoughts of food and hunger that I’ll feel forced to eat just to get my mind off of food, eating and hunger. Then I eat, the thoughts go away, and I can get back to concentrating on work.

Yes, it’s that bad.

Pay some attention to your thoughts when you’re feeling hungry. You might notice a difference also after you make yourself aware of your thoughts when you’re hungry. It’s a pretty interesting exercise.

I’ll like to see how my hunger and thoughts with food change after 30 days and will that actually be a solid indicator to if I’m ready to workout. I will be ready to workout when I’m not hungry during my fasting window.

This’ll be interesting.

Conclusion

When intermittent fasting, it’s best to let your body adjust to the schedule before starting a workout routine. This increases your chances of sticking to intermittent fasting because your hunger isn’t increased with the workout.

You’ll be able to tell you’re ready to workout if you’re not hungry during your fasting window or thoughts of food and eating aren’t strong when you’re fasting. Give your body at least 30 days to get used to intermittent fasting before working out. This increases success.

Good luck! I’ll share how this goes for me on my social media accounts below. Let’s do this!

Instagram: GeekyTricee

Twitter: @GeekyTricee

Snapchat: GeekyTricee

Youtube: GeekyTricee

Weight Loss Transformation Resources

If you need help with your weight loss transformation or looking to start strong on your transformation goals, please check out these weight loss transformation resources I’ve created based on my own weight loss success and research:

Weight Loss Transformation Journal + Workbook 

How I IF on Keto Free Guide – 3 things you can do today to improve your weight loss results with intermittent fasting 

How To IF on Keto – successful keto diet meal plan + intermittent fasting schedule + workout + food lists + transformation journal and more 

 

 

5 game-changing habits that helped me lose 45 pounds in 4 months

Being a full-time employee with a side hustle can leave all types of room for excuses to slack on the health and wellness part of life. But it is crucial to implement some type of self-care and health management.

A good health and wellness routine can keep your brain sharp, improve information retention, help you maintain good energy levels, remove brain fog, and improve stress management just to name a few.

These are routines I’ve found extremely helpful and easier to implement as a full-time employee, working your standard 9-5 (actually 5am-2:30pm), 5 days a week, with a creative side hustle and a desire to improve my health and partake in self-development daily.

Since as long as I can remember, I’ve been searching for the best ways to be healthy and practice wellness on my schedule. Over the years I’ve figured out what is more realistic with a busy schedule, what’s crucial to health, and how to make it all fit.

In today’s post, I’m sharing what routines I’ve been able to work in around my job and the hours I work on my creative business.

Short, intense workouts

Did you know that unless you’re training for a competition, you really can get away with 20 to 30 minutes of exercise a day? And you’ll still reap all the benefits of working out regularly?

There are a few YouTube videos I’ll link below that got me to give shorter workouts a try.

I love shorter, intense workouts for how quickly I get them done and how much work I get done in that short amount of time. Of course, it’s not as much work as doing two hours in the gym, but it is just as much sweat, if that makes sense.

To get the most out of shorter workouts, I do high intensity interval training or cardio and I do whole body exercises.

For example, when I’m doing cardio, I’ll walk on an incline of 9.0 and do walking lunges for 30 seconds. Then I’ll rest for 2 minutes. Then I’ll do lunges with kickbacks for 30 seconds. Then rest for 2 more minutes. I usually choose about 3 exercises and do the intervals until I reach 30 minutes.

For lifting, I do full body moves for 30 seconds, rest for 2 minutes, and continue the intervals for 30 minutes.

When I finish I am sweaty and feeling like I got a good workout in.

Planning, shopping, and preparing ahead

You knew it was coming. Meal prep.

By far THE BEST thing I do for myself before my busy week gets started is plan my meals, grocery shop, and prep my meals. So much time is saved and on the weeks I miss out, I feel the strain.

Meal planning is one of those very popular, very familiar buzz terms. That’s because it really does work wonders for a busy healthy eater. It cuts out a gang of decision making and simplifies healthy eating throughout the week. I love it.

My planning and grocery shopping days are on the weekends. Usually on a Saturday. I make a grocery list on Google Keep and head to the store. Sometimes I check my calories and macro count using PaleoTrack.com.

On Sunday, I take a few hours to cook food and portion off into my handy dandy meal prep containers. They make it look like my meals are being prepped for me which is cute.

I suggest choosing a day weekly to shop and prep. Or a day to shop and a day to prep.

Simple Healthy Meal Combinations

I am way too busy to be cooking three to four recipes a week. If even just once a week, all at once. I just can’t. I don’t have the patience and really don’t feel like standing in my kitchen like that when I’ve got content to write.

So my solution has been to keep my meal combinations extremely simple. The most I’ve been doing for the past two months has been roasting chicken, steaming kale, boiling eggs, and frying sweet potatoes. That’s it. My salads and end-of-the-day spinach smoothies are easy enough to make as I need them.

I cook things that don’t need me to watch them either. It’s easy to put on my chicken, kale, and eggs and then go deep condition my hair or vacuum my room.

Pot roasts, roasted chicken, steamed vegetables, boiled eggs, and easy to make salads are some good choices to give a try.

Lay out workout clothes and pack the gym bag the night before

I also make it a weekly routine to fold my workout clothes together for the week. I fold my workout bra, pants, and shirt combinations together so I’m not looking for shit at 2:30 in the morning. It’s too early to be confused about what I’m going to wear.

That night before, I pick a workout outfit, fill my water bottle, make sure my towel, weight gloves, and headphones are in my bag, and I’m good to go. In the mornings, all I’ve got to do is get dressed, wash my face, fix my hair, and brush my teeth.

If you’ve been “trying” to workout a routine where you can get dressed and head straight to work after the gym, this method is definitely one you need in your life. Pack your outfit, toiletries, cosmetics, hair stuff, or whatever the night before so all you need to do is get the sleep out of your eyes, brush your teeth and head out.

Intermittent Fasting

This is more so a testimony than a suggested health routine. Intermittent fasting has gotten really popular lately, but suggesting you don’t eat because you’re busy is definitely something I’m not here to do like at all. If you hungry, you bettah eat gurl.

For myself, intermittent fasting has made meal prep a much shorter process and I don’t have to take as much to work. I eat most of my meals at home now after work with one meal eaten at work.

I’m spending less time eating which was surprisingly still a noticeable chunk of time even though I only ate three times a day before practicing intermittent fasting. I also have more time for mindful eating when I eat in the afternoon when I’m off of work and between hustles.

Intermittent fasting is also a great healthy thing to do for the body. It gives the body a chance to stop using energy to digest food and instead take time to repair and regenerate as well as remove toxins. It really is a great health tool and gets a lot done for the body even on a busy schedule.

Conclusion

I’ve found doing shorter, intense workouts, meal prep, packing my gym bag the night before, and intermittent fasting has made a health routine something I can stick to despite my busy schedule.

It can take some serious discipline to stick to these routines, but with effort in mind over perfection, you’ll definitely be able to put at least one of them into your routine. I suggest giving the healthy meal combinations a try first. Can’t outwork a crappy diet.

 

Healthy Fats and How to Use Them

For the record, industrial oils are not healthy fats. Canola oil, sunflower oil, vegetable oil, cottonseed oil, peanut oil, and corn oil aren’t good for human consumption and can cause many health challenges as explained in this article.

Below is a list of healthy fats. I’ve used a majority of them so I also have some insight into good ways to use them on regular bases.

If you don’t already use them, consider trying some with a meal a day. Healthy fats are essential to hormone health, the brain, the absorption of vitamins, and also help with maintaining blood sugar, stable energy, and mood.

Coconut Oil

So many mentions of coconut oil out here in these internet streets.

  • Use it for defense against a cold by simply taking 1 tbsp 3x a day
  • Shorten your period by cooking with it and taking 2 to 3 tbsps a day
  • Heal breakouts on the face by wearing it as a mask while you shower
  • Fry eggs and plantain with it. Not together unless you like them like that
  • Add a tbsp to a cup of coffee for an extra boost of energy
  • Oil pull with it by swishing it around in your mouth between 10 to 20 minutes in the morning
  • Rub it on your feet for peeling skin and crusty heels that can be caused by a fungal infection

Organic Lard

Yeah, people don’t usually see this one coming. I L.O.V.E organic lard! I usually find organic lard at the health food stores like Sprouts, the local natural foods co-op, or whole foods.

  • Use it to fry chicken for crispier chicken skin
  • Use it took cook coconut flour pancakes – it only takes a tbsp or 2
  • Get more vitamin D in the winter by using it to cook skillet meals

Beef Tallow

I gather some by cooking grass-fed grown beef and saving the fat in a jar. It has a tasty flavor.

  • Fry eggs and sweet potato hash in a tbsp or two
  • I like adding a few tbsps to tomato sauce I cook in a saucepan I make for squash and paleo lasagna
  • Add some to a small pot of water, pink salt, and seasonings like garlic, pepper, onion, parsley, cayenne, and chives. Let it simmer for a while and sip if you catch a cold or need something warm and soup like
  • Add a bit to cauliflower mash to add some flavor

Pastured Raise Butter

Kerry’s Gold is where it’s at.

  • Fry eggs, pancakes, and kale in butter
  • Melt on a steak or beef burger
  • Add a few tbsps to broccoli or any other vegetable
  • Blend into coffee
  • Make coconut flour butter biscuits by adding a melted tbsp to two tbsps of coconut flour and 1 tbsp of coconut milk; mix with a fork and bake for 10 to 15 minutes

Duck Fat

Duck fat reminds me of my childhood when my great-grandfather used to surprise us with duck. It’s a delicious flavor in my opinion.

  • Can fry eggs, sweet potatoes and plantain with it
  • Sautee vegetables
  • Fry meats in it
  • Melt over vegetables

Olive Oil

Do you really need tips here?

  • Mix a 1/2 a tbsp or less with apple cider vinegar and seasonings of your choice to have over a salad
  • Do not cook olive oil as it burns at lower temperatures than oils mentioned above

Other healthy fats you should check out

  • Avocado
  • Avocado oil and avocado oil mayonnaise – use this oil as a salad dressing also
  • Macadamia nut oil
  • Red Palm Oil
  • MCT Oil – be very, very careful with this one. Too much and it’ll run right through you
  • Ghee
  • Coconut butter