When I first started eating keto years ago, there weren’t many keto-friendly flour mixes so I usually made my keto pancakes with coconut flour, eggs, liquid stevia, pink salt, and coconut milk.
And they tasted like coconut flour pancakes, know what I’m sayin’?
Now there are keto and paleo friendly pancake and waffle mixes that actually make really good pancakes and waffles. And all you have to do with some of these mixes is add water.
Here are 7 of the best keto and low-carb pancake and waffle mixes people are loving.
Disclosure: Some of the links in this post are ‘affiliate links.’ This means if you click on the link and purchase the item, I will receive an affiliate commission at no additional cost to you.Full disclosure.
#7. Bob’s Red Mill Paleo Pancake & Waffle Mix
This mix has organic coconut sugar making it more so low-carb than keto friendly but some keto peeps do still enjoy this pancake and waffle mix.
Some enjoy the taste of these and some do not, but they are rated by most as good tasting. Mixed reviews there. I’m a fan of Bob’s Red Mill, but haven’t had this mix yet.
There are 20g of carbs per a serving which is ⅓ cup of dry mix. Not sure how many pancakes that is.
Ingredients: Almond Flour, Arrowroot Starch, Organic Coconut Flour, Organic Coconut Sugar, Sea Salt, Cream of Tartar, Baking Soda
Macros as Prepared: 17g Fat | 20g Carb | 11g Protein
I used to STRUGGLE to maintain a self-care routine. Then I gave these tips a try and it improved my discipline and consistency big time.
Below is what I did to finally put together a self-care routine of healthy habits that I’m actually sticking too and getting good results with.
Put these tips to work for you and seriously work them. These steps actually work to improve self-discipline and create a routine.
And this is coming from a woman that used to struggle to have the self-discipline to improve her self-discipline.
The power of a well-sequenced routine
What I mean by “well-sequenced routine” is a routine of habits that fit well together and trigger the following habit.
I picked this up after watching a few YouTube videos on establishing new habits (wish I remembered which videos) and it actually worked.
Each healthy habit in my self-care routine is triggered by the one before it.
I do everything in a particular order. The order I do my healthy habits in works to motivate me to do the next one.
This works well for follow through on those days when I really don’t feel like doing my routine. Once I get started on the routine, it’s easier for me to go on to the next healthy habit until my routine is complete.
Putting new habits into a well-sequenced routine makes establishing new habits easier to do because it almost automates them by triggering them with that first habit.
The power of a well-sequenced routine is how easy it can make establishing new habits by using them to trigger each other and ordering them in a way that flows well for you.
Now, let’s get into how you put together one of these well-sequenced self-care routines that’ll make healthy habits easier to stick to.
List the healthy habits you’ll like to do
The first step to creating a self-care routine that’ll make healthy habits easier to stick to is by listing out the healthy habits you’ll like to do.
What are the healthy habits you will like to do during your self-care routine to achieve your goals?
The healthy habits in my morning routine include drinking a glass of water, meditating, scripting, doing my morning walk, and a healthy meal.
Just make a list, but keep it realistic to what you’re able to actually do. I had to catch myself wanting to do all these habits I’ve seen other people do.
And some of them actually didn’t benefit me like I thought they would.
Judge what’ll work best for you instead of depending solely upon if it worked for someone else. Give the habit a trial run and ditch it if it’s too much.
Your routine. Make it work!
You’ll figure out what works and what doesn’t work as you work with your routine. But make that list and keep it true to you and your goals.
Create a list of the habits you’ll do in the order you will do them and pick when you will do this chunk of healthy habits
Once you’ve got your list of healthy habits you’ll like to establish, list them in the order you will do them in.
Keep in mind which habits will work well together and which habits will work well considering your flow in the morning.
For instance, I’ve listed my daily writing habit to go right after my daily reading habit because they both fit perfectly after my daily journaling and scripting habits. And they all involve me sitting at my desk.
List your habits in an order that feels natural to you and will help them remind you to do the next habit.
Which leads me to my next point: let new habits trigger each other.
Let one new habit trigger the next one
What I’ve found is when new habits are scheduled in a way that they remind me to do the next one, there’s really very little room to “forget” after a bit of practice.
And there’s less of a need to depend on motivation and willpower too. I start with that first habit of my self-care routine and the rest are triggered to get completed.
My habits are set up in a way where they motivate me and trigger me to do the next one without me having to do all the motivating and willpower-ing myself. It’s actually a pretty sweet setup.
To do this, respect the order in which you listed your healthy habits. If the first thing you do in the morning is meditate followed by yoga and a green smoothie, than stick to the sequence and do your meditation, yoga and then green smoothie.
After a while it’ll feel weird to miss one of them without doing the others.
For example, if you at least get in the meditation (even though you woke up not really feeling like following your routine), it’s highly likely you’ll just follow through and get the yoga in too. The yoga will then trigger the green smoothie. And before you know it, you’ve completed your healthy habits you didn’t feel like doing.
Add healthy habits to a habit tracker
List the habits of your self-care routine into a habit tracker and track them until you don’t need to track them anymore.
List these habits in the order that you’ll be completing them and review this list daily to update.
At first, I read my habit tracker every morning and checked off each new habit as I completed them. Now, that I’m more so in established-healthy-habit mode, I do the habits in my routine and then go back and check them off. (I like to still keep track)
Habit trackers do more than motivate you because you’re checking boxes. Habit trackers help you remember each habit and the sequence you’ve put them in until you don’t need to remember to do them because they’re established habits.
Review the habit tracker, and your progress, until you do these habits without needing to read which habit to do.
Then you can keep track of your habits just to see how far you have come and the progress you’re making.
Follow through on this routine one habit at a time
My self-care morning routine of healthy habits is as follows:
Reading 30 minutes
Writing 1,000+ words
Dress for workout
Shower and dress
Eat a healthy keto meal
I sometimes don’t feel like doing it, but once I get started I figure I might as well follow through and complete it.
It is the self-care routine that I follow through on one habit at a time. And I don’t trip about how many things I do in the morning because I take it one habit at a time.
I don’t know if this happens to you, but I’ve realized if I let my thoughts trip about how much I have to do instead of focusing on that one next step, I talk myself out of getting things done.
It helps to think of only the next step or that one habit.
Follow through on your self-care routine by focusing on one habit at a time. This will help you stay motivated to complete your routine.
To improve your discipline in establishing new healthy habits, create a sequence of habits that fit into a routine that works best for your flow and work well together.
After making a list of healthy habits you’d like to establish, list these habits in the order in which you will do them in. Keep in mind which habits will work well together, will trigger the next one, and work well with your flow.
When you batch together your healthy habits into a well-sequenced routine of habits that work well together and trigger one another, you automate healthy habits and improve your chances of sticking to them.
Found this post helpful? Picking up what I put down here? Share the love and share to your Self-Care or Self-Care and Wellness boards on Pinterest? 🙂
Since testing all types of diets and doing a ton of research over the last 18 years, I’ve found that there are really only 3 best foods for weight loss, appetite control, and killing sugar cravings.
Other foods can work, but usually dieters (including myself at one point) experience cravings, loss of energy, hunger headaches, worsening of health despite weight loss, and all types of sugar withdrawals associated with trying to cut back on calories without preparing the body first.
Or lacking vital nutrients.
These foods not only decrease appetite, handle cravings, and require less eating of them to feel satisfied, but they also help the body transition from sugar burner to fat burner and make weight loss relatively much easier.
Disclosure: Some of the links in this post are ‘affiliate links.’ This means if you click on the link and purchase the item, I will receive an affiliate commission at no additional cost to you.Full disclosure.
Healthy animal fats
Healthy plant fats like avocado oil, coconut oil, and almond oil are good too, but what has really done the trick for my 75-lbs weight loss transformation is animal fats.
My appetite decreased so much that I went from needing to eat 6 times a day on other diets to only needing a meal or two a day. The appetite transformation is too real.
With my appetite being in check, and cravings zapped, I started being able to fast without forcing myself to fast.
Skipping a meal here and there for the health benefits of fasting, and to speed up weight loss, is super simple with animal fats.
Animal fats include:
Lard, grass-fed butter, suet or tallow, duck fat, chicken fat (or schmaltz if you’re feeling fancy), and ghee.
A great source of high-quality, healthy animal fats is Fatworks where they support small farmers that believe in raising their animals with sustainable, humane, and environmentally friendly practices.
Fatworks carries nutrient dense, high-quality animal fats like tallow, chicken fat, lard, and duck fat.
Fatty cuts of meat are the truth for weight loss, appetite control, and sugar cravings.
If you’re not trying to pay coin for weight loss drops that suppress appetite or take pills for cravings, add fatty cuts of meat to your routine and let them do their magic.
I know, I know. “But all these weight loss gurus usually suggest lean protein for fat loss. What the hell are you talking about?!”
They also believe that fat makes you fat when there’s a ton of research that has proved fat doesn’t make you fat and actually helps your body transition from sugar burning to fat burning.
Fatty protein helps you get enough protein and fat, but not so much fat that your body isn’t burning the fat already on it. I’m telling you, give it a go.
Fatty cuts of meat include:
Ground beef with the highest percentage of fat, chicken thighs, skirt steak, pork ribs, delmonico steak, New York strip steak, pork belly, lamb chops and beef ribeye.
Low, low carb vegetables and fruits
Even vegetables and fruits can increase cravings and appetite. Yea, I know. WTF?
I’ve actually found that getting rid of all vegetables and fruits in my diet has gotten rid of my period cramps, ended the bloat that I used to experience after a meal, and has lowered my grocery bill.
And I ain’t sick, constipated, or dead yet so I figure everything is okuuurt. (Plus there’s that carnivore diet thing that’s getting popular, but I digress.)
Low-carb vegetables and fruits keep your blood sugar and insulin low enough to get back into fat burning sooner than later after a meal.
Fruits like bananas and vegetables like carrots can actually increase your cravings and appetite.
If I had a dollar for everytime I read some poor woman’s Facebook post about suffering with cravings after she bragged about her fruit (sugar) bowl breakfast, I’d be moderately rich.
Relatively effortless and quick weight loss without struggling with a gang of cravings and an out of whack appetite.
But this does also take getting rid of highly processed foods, the low fat diet mentality, and everything in moderation myth.
I’ve put together an entire bundle that’ll help you best implement these 3 best foods for weight loss, appetite control, and beating sugar cravings, and give you a solid strategy for quick, simple weight loss, the How to Intermittent Fast on Keto for Fat Loss bundle.
Simple fat loss meal combinations to use for the best results
How to use intermittent fasting for quick fat loss and make it work in your lifestyle
How to best prepare for successful weight loss
I’ve lost 75-lbs with the routine and these meals I’ve put together in this bundle. I share this routine because I know how it is to spend years struggling to lose weight and not knowing what really works.
I teach you exactly how to prepare your kitchen, how to shop, how to put together fat loss meals, what lifestyle changes work best for weight loss, and give you over 50 fat loss meal combinations to try or inspire you.
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 its 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.
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 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.
This is technique is straight from my 75-lbs weight loss transformation after trying “everything.”
Picking up what I put down here? Save it for later by pinning it to your Weight Loss or Weight Loss Tips board on Pinterest. 🙂
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.
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.
Listen, intermittent fasting on keto WORKS, and this is coming from a woman that has experimented with “everything” to lose weight quick.
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.
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 using a keto calculator to determine how much food you’ll need to eat for your body and activity level. And then plan your meals.
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.
10 quick weight loss tips for women that work from my 75-lbs weight loss transformation. Tips for how to lose weight for beginners also.
My weight loss journey technically started when I was 14-years-old.
Since then I’ve lost weight, gained weight, lost the weight I’ve gained and gained the weight I’ve lost.
I’ts been a rollercoaster to say the least.
Struggling with finding a diet that works, being consistent, being self-disciplined, and knowing what foods actually worked to help me lose weight.
So I am all too familiar with weight loss challenges and struggles.
Through it all, I’ve lost a total of 75-lbs with 45 of them lost in 4 months with keto intermittent fasting.
Below are the top 10 tips I have for women going through it, that have tried a thousand times to lose weight, and are looking for some weight loss wisdom from a veteran.
Tip 1: You don’t have to starve or suffer with cravings while losing weight
When I first started losing weight, I used to struggle with this big time.
I’d try all types of diets that either had me starving or gave me cravings so strong that it was hard for me to focus on my work.
The eternal chatter to eat something would be so “loud” that I’d have to eat something to focus on my work which made it very hard to stick to the diet.
Later, I found that a lot of these diets actually didn’t support weight loss, although they said they did of course, and were counterproductive.
They required restricted calories and low fat, but had foods in them that increased cravings and my appetite. It was torturous.
When I started eating a diet of real foods, getting enough fat and protein, and limiting my carbs to support weight loss, I started seeing weight loss that didn’t require starving.
I felt well fed and the cravings weren’t a problem anymore. It was cool.
This taught me starving and cravings wasn’t a requirement while losing weight. And was actually what made weight loss way more challenging than it already was.
Focus on eating real foods and eating enough real foods. Soon, you won’t need to snack because your appetite will become regulated. You’ll maybe even get to a point where your body will naturally need less food.
Tip 2: Caloric restriction is much easier on a high fat, low carb diet
When you’re eating a diet high in fat and low in carbs, you’re supporting your body’s natural ability to tap into its own body fat.
If the body is able to “eat” from what it has stored, you’ll naturally fall into needing less food. Or if you do deliberately restrict your calories, it’ll be MUCH EASIER to do so.
A diet high in fat and low in carbs supports easier caloric restriction because you’re training your body to depend less on glucose and more on fat including its own fat.
The standard American diet has our bodies depending more on glucose which makes us hungrier, in need of more food than our bodies can burn, and with increased cravings.
When we try to lose weight with a low-fat, everything-in-moderation standard American diet approach, we continue to eat the foods that actually increase carbs, cravings, appetite, and glucose in our bodies and makes it hard for us to lose weight.
This is what makes caloric restriction super hard to do and why many of us give up. We’re eating a diet that does not support how the body loses weight by tapping into fat stores.
We actually make ourselves hungrier on these diets while trying to restrict calories. Issa set up sis!
There are other diets like this too. Fat-free, high-fruit, juice fasts and master cleanses also give you lots of carbs and implements caloric restriction, but doesn’t support the body’s natural ability to burn fat. Torturing you in the process.
When my body got used to eating a high fat, low carb diet, I lost 45 pounds effortlessly with keto intermittent fasting. And I used to be someone that thought I’d be hungry for the rest of my life.
I mean, I actually forget to eat sometimes. That’s huge for me!
Tip 3: Focusing on eating all real foods and 3 meals a day is a great first step towards a successful weight loss journey
If you’re just starting out on your weight loss routine and wonder what the heck you should be eating, start with all real foods.
Don’t worry about calories, macros, or any of that jazz. Just focus on eating real foods and limiting your meals to 3 meals a day.
You might start out needing snacks (of real foods) as you learn how much food you need to eat to feel satiated, but eventually you’ll get to a point where you’re eating enough food in each meal to not need snacks.
Once you feel yourself needing to eat less, you can even incorporate some easy intermittent fasting by not eating within a few hours before bed.
To take it up a notch, cut out sweet potatoes, potatoes, and any other starchy vegetable, limit your amount of fruit, and portion nuts and nut butters.
Focus on eating dark leafy greens, low-carb veggies, and getting enough fatty protein.
This is how you can transition to a real foods diet for weight loss without torturing yourself with sugar withdrawals and caloric restrictions your body isn’t ready for.
When I first started with the paleo diet 6 years ago, I just focused on eating real foods. I didn’t trip about macros or calories. I just ate.
I lost 35 pounds in 3 months. It was pretty cool to feel so liberated.
Tip 6: Low fat foods actually increase cravings and increase appetite
Highly processed, low fat foods are disgusting without the fat so what food manufacturers do to improve the taste and make it palatable is add sugars which increases carbs.
More sugar and more carbs means increased cravings and increased appetite.
Check it out next time for yourself. Check the amount of sugar and carbs in low-fat, highly processed foods.
These people think they’re slick, but it is that extra sugar they’ve added for taste that will make you fat. Them removing the fat from the food doesn’t help one lick if the sugar content is a mess.
If you try to lose weight with low-fat foods, you risk increasing your cravings and appetite and getting entirely too much sugar.
Instead, stick to eating full-fat real foods.
And if you are currently trying to lose weight with low-fat foods, and have been struggling with cravings and a monstrous appetite, it’s highly likely those low-fat packaged foods working against your efforts.
Tip 9: Implementing a daily mindset alignment practice can greatly improve your consistency and self-discipline thus improve your weight loss results
I recently polled my Instagram followers about their weight loss struggles and most said they struggled with consistency and self-discipline.
I can so relate.
Being self-disciplined enough to be consistent with my diet is definitely something I’ve found challenging and is still something I work on every morning.
It is a mindset thing. Even with the best and most supportive diet, our mindsets do have to be aligned.
You can tell your mindset isn’t aligned if you struggle with inconsistency on your diet and self-discipline.
What I have done to improve my consistency and self-discipline is work on my mindset every morning by journaling my goals, meditating, and reading my list of goals daily. I also script how it’ll feel to achieve my weight loss routine.
So far, this method has made me remember my goals in times when I’d be tempted to cheat on my diet. I actually say “no” quicker than I can contemplate saying “yes” to something I know I shouldn’t be eating.
I’ve even skipped popcorn at the movies. That’s huge.
Having a routine that changes your mindset can be the major change you need to stick to your diet.
Tip 10: Keto intermittent fasting has been one of the best methods for lasting weight loss
I’ve tried ALL TYPES of diets.
I’ve done low fat, vegan, vegetarian, all raw foods, juice fasts, liver cleanses, master cleanses, metabolic typing diets, eating one grapefruit a day, drinking smoothies all day, green eggs and ham say no to Sam, everything.
Well, it sure does feel like everything.
Those diets left me hungry, craving, moody, and was straight up torturous in my opinion. They sucked to stick to which made them hard to stick to.
These are the diets that had me believing I was just going to have to live with being a hungry person needing snacks every few hours to survive and keep my mood in check.
Then I found paleo and it helped. Big time.
And when I learned about keto, I decided to give it a try.
That’s when my appetite and cravings changed so much that I actually started forgetting to eat sometimes.
Like, I’ve had times where I actually wondered why my stomach was hurting and then remembered I hadn’t eaten yet.
That’s nuts for someone that used to watch the clock for her next meal because she was super hungry although just eating.
With a changed appetite, I started intermittent fasting naturally. I just didn’t need much food and could only eat once or twice a day.
That weight seemed to come off effortlessly.
For me, keto and intermittent fasting changed the game big time.
It transformed how I eat and how much food I need.
What I did was get back to the basics and implemented practices that worked best.
I removed things I know I shouldn’t be eating, cleaned up my lifestyle with a new routine, and started nourishing my mind every morning like I nourish my body.
Below I detail what I did to lose 6 pounds in 5 days.
Put myself back on a routine
A good routine helps me stick to healthy habits like my daily self-care practices, fasting schedule, and turning off electronics an hour before bed.
I also meal prep, grocery shop, wash clothes, and do other chores on a routine so I can remember to prioritize them.
When I stick to my routine, and let my productive and healthy habits trigger each other, I’m more likely to stick to my weight loss routine.
I’m more likely to stick to my personal development routine.
I’m more likely to stick to my blogging routine.
I think you get it.
Routines are the bomb! (Am I showing my age?)
They’re a cool hack to establishing habits YOU WANT to have.
To create my new routine and actually start working it, I made a list of daily habits I’ll like to practice and in the order I will like to practice them in.
Each morning, I get up and look at that list and work my way down, checking off each habit as I complete it.
This is motivating and it helps. Big time.
How to create your own checklist routine of healthy habits that’ll trigger each other
Make a list of habits you will like to practice without worrying about the order in which you will do them. Just list them. Here’s what’s in my list:
Meditation (20 mins)
Writing a list of positive aspects, things I appreciate, things I’m thankful for (until the page is full)
Studying a chapter of a personal development book I’ve finished reading (20 to 30 mins)
Read a personal development book I haven’t finished reading yet (30 mins)
Write 1,000 words (1 hour or if I reach 2,000 words)
Workout (45 mins)
Shower, dress, makeup (1 to 2 hours)
Eat breakfast (30 mins)
Once you complete your list, think about how you can fit these activities into a steady flow of activities. Think about what habits can trigger the next habit. For instance, studying a chapter triggers the following habit to read 30 minutes.
Create a new list of your healthy habits in the order you will do them in. This is your new routine! 🙂
Add to a habit tracker and start each day with that bad boy and work your way down the list.
Started practicing complete abstinence from highly processed foods and quit drinking alcohol
I’ve been eating a primarily paleo diet for the last 6 years and doing keto on and off for the last 2 years or so. Maybe even longer.
The reason why I’m not at my desired weight is because I’m not on these healthy routines long enough to get my desired results.
I’ve cheated. I’ve binged. I’ve hid my garbage so I don’t get asked “aren’t you on a diet?”
And most of all, I’ve had to admit to myself that I do have an unhealthy relationship with food. I am experiencing addiction and my binge eating is likely an eating disorder.
So in doing my research, I’ve come to the conclusion that practicing complete abstinence will be best for my health and wellbeing.
If you’ve got a problem with falling off your diet often and feeling addicted to food, check out this book and listen to it often.
It has helped me learn to separate from that part of me that wants to eat off routine. Check it out. Seriously.
Oh, and I quit drinking alcohol including the so-called keto-friendly drinks that are supposed to be safe on keto.
Listen… ANY alcoholic drink triggers me to eat fried food and it doesn’t help at all that I’ve been fasted for a few hour usually.
So I quit.
If you know alcohol triggers you too or that your progress isn’t as good as it could be, the alcohol can be your problem.
Ditch it girlfriend.
Made my meals hella simple
Stupid simple. Like eggs-and-a-couple-of-sausages simple.
Eating simple meal combinations of meat, fat, and veggies have always worked for me and kept me on my routine.
They’re easier to plan, easier to prep, easier to shop for, and much cheaper than when I used to try special recipes and keto swaps.
I don’t buy special keto snacks, keto or paleo friendly flours, or any of those extras. I just buy the basics: meat, eggs, a few fats, and maybe some veggies.
People say it’s expensive to eat healthy. I think it’s expensive when you’ve got a lot of the swapping going on like keto and paleo versions of highly processed foods.
But a simple menu of simple combinations keeps my grocery bills super affordable and my meal plans easy to follow. I’ve got money to spend on higher quality groceries too.
Simple meal combinations are also easier to track and adjust month by month.
I keep better track of my macros with simple combinations instead of trying to guess if I had too much protein or carbs from a recipes.
If you’re starting to feel overwhelmed, give simple meal combinations a try. Pick a protein, a fat, a veggie, and explore your options.
I think you’ll come to appreciate the simple combinations although they’re not as exciting as all the fancy recipes.
Recipes are fine, don’t get me wrong, but sometimes they can get in the way of making a healthy eating routine manageable.
No eating after 4pm
Plenty of intermittent fasting gurus will say it’s good to eat at night again and I’ve tried that. I grew up hearing it was bad for weight loss to eat right before bed, but I have it a try anyways.
I often times woke up feeling heavy and feeling some discomfort so I went back to what I know.
Not eating before bed. I actually give myself a few hours to digest food before I go to bed.
That means, instead of skipping breakfast like a lot of people suggest for intermittent fasting, I skip dinner instead.
I eat breakfast after my workout and then have lunch around 2pm and sometimes as late as 3 pm.
That gives me about 18 hours of fasting a day with a majority of it done in my sleep.
The last time I gave this fasting schedule a try, I seemed to shrink in my sleep.
If you’re experiencing discomfort and, or slowed results by eating late in the day, it’s totally ok to eat breakfast and skip dinner instead.
Trying Carnivore Intermittent Fasting
Don’t call me crazy but I’m trying to see something here.
How will this Carnivore diet do with intermittent fasting and how will it do with my body?
I’m hella curious, girl. I’ve seen people get some pretty cool results and given that I’ve lost 6 pounds in 5 days, I think I might be getting some cool results too.
Going at this for the next 90 days.
So far, I can say I haven’t lost this much water weight in such a short period of time on keto.
For instance, the other times I’ve started keto, I’ve lost about a pound or two in the first week.
But on the carnivore diet and doing intermittent fasting, I’ve lost 6 pounds in 5 days. Quick.
What’s extra cool is that I can NOTICE ALREADY. And my mom saw me after about a week and could notice too.
I was like, “damn, alright now carnivore diet. Come thru!”
The carnivore diet is when you eat nothing but meat and fat and drink water.
I’ve seen some explain it as eating all animal products including full-fat dairy.
Here’s a quick definition here:
The carnivore diet – also known as the all meat diet or the carnivorous diet – entails eating almost nothing but meat for every meal, every day. That means a lot of protein, a lot of fat, and almost zero carbs…
The carnivore diet is based on the theory that our ancestors ate mostly meat because it wasn’t energy efficient to gather a lot of fruit or vegetables. As a result, our bodies have evolved to run optimally on a meat-centric diet. So the theory goes.
Did you know you don’t have to sacrifice brunch for your keto diet?
Nope. You can stick to your keto diet and still have brunch with your bougie pals.
A tip for intermittent fasters: Fit brunch into your intermittent fasting routine by scheduling brunch during your eating window or scheduling your eating window during brunch.
Either way, brunch doesn’t have to ruin your intermittent fasting schedule.
Below I’ve gathered a list of keto-friendly brunch recipes that perfect for introducing your friends to keto.
And even more fun if the whole crew is doing keto.
1. The best keto pancake recipe with coconut flour
In my search to find the perfect recipe I noticed that a lot of people have been commenting on other posts that they are allergic to nuts, so using almond flour is not an option. These Pancakes are made with coconut flour so perfect for anyone with a nut allergy.
It’s essentially the answer to your prayers if you’re on a low carb diet. This recipe includes a handful of healthy ingredients that are combined to taste great and can help you along your keto diet journey, whether you’re on it for weight loss or general health.
Do you know those days when only a waffle will do? A soft, light and fluffy waffle with a gentle crunch on the edges, preferably straight from the waffle maker so it’s still warm? A waffle that fills the kitchen with the most mouthwatering smell of baked deliciousness? When I look out of the window, I can say with 100% certainty that today is a grain free waffles day.
I combined protein rich cream cheese, diced jalapeños, shredded cheddar cheese and a little sour cream with the egg yolks to create an ultra creamy and delicious filling for my egg whites. All the delicious dairy added to the filling makes these a protein packed appetizer that everyone can enjoy!
Each of these “cheesy” little cauliflower fritters are bursting with nutritional benefits. Turmeric and black pepper form an anti-inflammatory powerhouse, while pasture-raised eggs pack protein and healthy Omega-3’s. Almond flour adds fiber and helps create the satisfying crispiness surrounding each fritter. And the not-so-secret ingredient that adds cheesy flavor without any dairy is (drumroll please)… nutritional yeast! This protein-rich flavor imparts a mild cheddar cheese taste and aroma to anything it touches.
This quick and healthy breakfast idea came to us when our extra shrimp from the night before were laying sadly in a container just waiting to be eaten! Our omelette was in the works already but we threw those shrimps in before the eggs and we were very pleased with the results! Add as much spices as you like; shrimp love cayenne and paprika!
Indulge a little without guilt, stay in ketosis and kick some ass with these dense, chewy, rosemary keto bagels. Feel free to add any other toppings you like, as well, such as sea salt and cayenne pepper.
I’m a big fan of savoury fat bombs! I’ve explained how to incorporate fat bombs in your diet in my post here. Don’t get me wrong, I like their sweet version too and have even created several recipes myself. However, I think that savoury fat bombs are simply better, as they are more sating and don’t seem to trigger cravings.
13. Low-carb bacon, egg, and spinach breakfast casserole
Low-Carb Keto Bacon, Egg, and Spinach Breakfast Casserole is the perfect quick and easy make-ahead, meal-prep dish with cheese, mushrooms, and peppers. This dish is keto friendly and perfect for keto diets. Serve this dish for your holiday breakfasts and brunch!
I decided to make this scone different from the other keto scone recipes floating around the internet because I wanted to simulate something more like a muffin center with a crusty exterior. For those of us who love coffee and a scone, it hits the spot. For the ones who don’t drink coffee, it’s still soft enough to enjoy without a hot beverage to wash it down.
You want something that LOOKS like the real thing, that TASTES like the real thing, and most importantly can satisfy your need for this delicious temptation.
Well let’s get crackin’, we have no time to waste – we need to make these delicious pancakes! These delicious morsels can be ready in no time flat, and all you have to do is add some toppings on there to make it a spectacular treat!
These pinwheels are so good you will feel like you are cheating but never fear they come in at just 2.4 net carbs per 2 pinwheels. We don’t have to feel deprived when it comes to our favorite treats. It can be as simple getting in the kitchen and giving this recipe a try. I promise that you will not regret it!
This low-carb margarita recipe uses clear tequila, which has no carbs and is naturally gluten-free. Muddling the strawberries with a no-sugar sweetener such as birch xylitol adds just the right amount of sweetness to the fresh berries and keeps your net carbs low — just 1 gram per drink.
Not to say that this advice will totally eliminate all sugar withdrawals, BUT it will sure ’nuff make sugar withdrawals less of a pain in the arsh by getting you fat adapted BEFORE getting into a fat burning routine.
A lot of times, the reason why people give up on a low-carb diet, or any diet for that matter, is because they go in thinking willpower will get them through.
Or they think all they need is willpower and self-discipline.
They find that their willpower is no match to the hunger headaches, hunger pains, intense cravings, mood swings, and symptoms that happen when your body is getting less carbs and adjusting your blood sugar.
While willpower and self-discipline do have their places in implementing healthier eating habits, I’ve learned there is a much better, and less torturous way than.
Disclaimer: This post may contain affiliate links. If you purchase via my links I receive a commission at no additional cost to you! Thanks for supporting! I will always only recommend products and services I’m feeling.
What is being fat adapted?
The words “fat adapted” have been around for a while now, hasn’t it?
But I’ll give you the quick “tea” (so to speak) here just in case you haven’t heard the term before. (I’ll also link some oldies, but goodies on fat adaptation below.)
Being fat adapted is when your body gets back to it’s natural function of primarily burning fat as opposed to primarily burning sugar.
It is natural for humans to gain weight and put on fat. Evolutionarily, it is how we survived famine, winters, animal migrations, and times without refrigeration and In-N-Out.
Our bodies, intelligently, gain fat that it can later burn because it has evolved to understand it will need that fat when there’s not much food around.
In today’s time, being fat adapted still means the same thing, BUT we are in environments and consuming foods that support the fat accumulation and storage, but not the fat burning.
Many of us consume foods that signal to our “ancient” bodies that we need to eat more and store fat. But we don’t experience famine so we continue to gain fat.
And we become sugar burners. Our bodies like sugar too because of how easily accessible it is as energy. We get hungry quicker on sugar, however, because it is not as sustainable an energy as fat.
To become fat adapted, you have to get the body to make the switch from sugar to fat. To effectively tap into your fat stores without torturing yourself, you have to train your body to make the switch.
Why become fat adapted before dieting for fat loss
Before you start going super duper low-carb, cutting back on calories, and hopping into an intense intermittent fasting schedule, (or if you already have and notice how real that struggle is) let me hip you to some game “real quick.”
Becoming fat adapted helps you rely less on willpower and self-discipline during dieting for fat loss and more on your bodies natural ability to burn fat.
When you jump into these relatively intense diets like low-carb, keto, and keto intermittent fasting, coming right off of the Standard American diet, you’re essentially asking your body to burn fat it’s not yet prepared to burn because it’s been primarily relying upon sugar.
That’s when you’ll need a sh!t ton of willpower and self-discipline to stick to your routine despite the intense hunger pains and sugar withdrawals you’re highly likely experiencing.
But when you first get adapted, eating less and skipping meals is easy to do. So easy in fact that even I forget to eat sometimes. And I used to be one of those “cuss out inanimate objects” types of hungry people.
Secondly, when you become fat adapted first you increase your chances of sticking with your fat loss routine.
You get your body on the same page as opposed to fighting it into fat loss submission. When you’re not fighting your body, you’re more likely to find your fat loss routine more doable and less of a pain in the ass.
When you’re routine is less of a pain, it’s much easier to stick to.
Lastly, becoming fat adapted first also helps you deal with cravings and get your appetite in check BEFORE you try to force it to be in check on a low-carb, or caloric restricted diet.
Getting my cravings and appetite in check before I start tweaking the routine for fat loss is, I truly believe, what made me finally successful at fat loss.
I have tried all types of diets to lose weight, but when I went paleo 6 years ago, my appetite and cravings changed big time. Weight was much easier to lose because I found it easier to stick to my routine.
And I KNOW it wasn’t because the willpower and self-discipline gods gave me a double shot of both one day.
It was because I spent time adjusting from being a sugar burner to being a fat burner.
Step One: Eliminate all highly processed foods from your diet. All. Of. Them.
Baby, I am SO not an everything in moderation type of gal.
I DO NOT find the value in cheat days and “treating” yourself with junk food because you’ve been a good girl all week.
That “treat” can actually throw off your progress and make sticking to your routine much more challenging than it might already be so why?
I just can’t.
Perhaps I’m saying this as someone that practices a goal of complete abstinence due to food addiction and a binge eating disorder.
But then again I’m also saying this as someone that knows DETOX is such a powerful tool in getting the body back to it’s natural state of primarily burning fat.
If you’re routinely dosing yourself with high carbs and sugars, although you’re on a low-carb, fat loss routine, you’re not really allowing your body to regulate and “chill” from what those foods have done.
Yea, you’re eating less of those foods if you went from eating highly processed foods every day to eating them once a week, but even that once a week can be enough to not allow your body to regulate blood sugar, cravings and appetite.
Spending at least 30 days with NO CHEATS will show you how much of a difference it is to your appetite and body when you go without highly processed foods.
You’ll see. You’ll see.
Step Two: Eat real foods from the rooter to the tooter
Have you ever heard that expression? From the rooter to the tooter?
Well, what I mean by that is eat all real foods including animal protein from the tongues to the rump roasts if you can.
Get creative and explore. There is PLENTY to eat in the whelm of real foods. Plenty.
There are all types of vegetables, root vegetables, cuts of meats, ways to cook eggs, fats, and fruits to stack your plate with.
Focusing on eating real foods at first will help your body detox from highly processed foods easier than if you were to jump into a low-carb or keto intermittent fasting routine.
When putting together your plates, think of eating protein, veggies, starch, and a fat.
For me, that looked like a baked chicken thigh, steamed broccoli, and a sweet potato topped with butter.
And I still lost a significant amount of weight without worrying about cutting calories or eating a keto diet.
Step Three: Stick to three meals a day
While eating real foods, you’ll begin to notice your cravings and appetite will change.
You’ll begin to feel less hungry and perhaps even not need to snack between meals.
Don’t be alarmed when this happens. This is a good thing and a sign you’re on your way to effortless intermittent fasting and low-carb living for fat loss.
When you do notice yourself needing less food, cut back to sticking to three meals a day. That’s breakfast, lunch, and dinner. Or however you’d like to call those three meals.
Going with three meals a day will help your body become fat adapted by slowly implementing mini fasting sessions. Fasting is when fat burning increases.
Getting your body to mini fast between dinner and breakfast will help lower insulin for longer periods of time and condition your body to be able to handle that state.
It’ll help your body begin to increase it’s fat burning abilities and it’ll be much easier to then lower your carbs, implement intermittent fasting, and cut back on calories.
Step four: Include high-quality, healthy fats into the mix
Eating enough protein and fat is key to transitioning from sugar burner to fat burner.
Especially since you will be dealing with some sugar withdrawals that can make you feel hungry when you really aren’t and craving a cookie when lord knows that is not the answer.
Remedy that by eating to be satiated.
I want you to think of that word each time you prepare to make yourself a plate and remember that you want to feel fed. You want to be satisfied.
You do that by getting enough healthy fats and proteins.
NOT by eating white chicken breasts, low-fat blah, blah yogurt, and throwing away precious egg yolks for egg white omelets.
Eat the yolk, eat REAL butter, and eat animal fats.
Here is a list of healthy fats:
Avocado oil mayonnaise
Raw dairy (while transitioning to lower-carb diets)
A note on animal fats: It is important to purchase animal fats from as healthy an animal as possible if you can afford to.
If not, skip the animal fats, cook them off the meat, and toss them. Toxins from the ill practices of conventional meat industries are mostly in the fat.
Healthy, humanely raised animals have fat that is nutrient dense and contains what we humans most definitely need.
A good website to check out for animal fats is Fatworks where they work with farmers that raise animals “in the most sustainable, humane, and environmentally friendly way possible.” – Fatworksfoods.com
Free Range Chicken Fat
Pasture Raised Leaf Lard
Pasture Raised Duck Fat
Cage Free Duck Fat
Pasture Raised Goos Fat
Grass Fed Beef Tallow
Wild Boar Lard
And these cool combos and sampler-size packages
Check out Fatworks for their fat store of goodies.
Conclusion: Don’t torture yourself starting out, get fat adapted instead
Getting fat adapted means getting your body on the same page as your goals instead of you having to fight your body with willpower and self-discipline to lose fat while you suffer with sugar withdrawal symptoms.
I’ve been there and done that. Fighting my body instead of getting it prepared for fat burning by getting fat adapted was whack, torturous, and hella unnecessary.
Instead, get fat adapted before implementing a fat loss/weight loss routine by eliminating all highly processed foods (including sugary juices and sodas), eating all types of real foods, and then naturally cutting back to three meals a day.
This method will allow for your body to better manage the switch from sugar burner to fat burner and will help you better stick to your routine.