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How to simply lose weight if you weigh 200 lbs or more

Simple tips for natural weight loss. Not easy.

At my highest weight, I weighed 245 pounds. I was 14-years-old. I lost down to 170 by senior year.

Then I regained a lot of weight during my first few years of college and went back up to 235-lbs just 10 pounds shy of my heaviest.

These are the steps I took to get into “onederland” at around 198 until I lost even more weight down to 170.

They’re simple steps, but might not be as easy to work them at first.

how to lose weight when you weigh 200 lbs or more

But before I get into the steps, I’ve got to share what I learned about weight gain you might find helpful.

What causes weight gain and why do we get fat

I’ve tried plenty of times to lose weight, but in retrospect I didn’t really lose the weight until I learned why we get fat to begin with.

I read a book called “Why We Get Fat” by Gary Toubes. In that book, I learned what causes weight gain and how fat storage actually worked.

Well children, it’s not because we eat too much and don’t do enough exercising. Those so aren’t the reasons and are actually symptoms of the root causes of weight gain.

According to Toubes’ years of journalistic investigation into the food industry and the science that dictates government regulated nutrition advice, the reason we get fat is because the foods are shit.

Ok, he didn’t say it like that, but that’s basically how I summed it up. lol The foods we’ve been led to believe are safe are actually making us sick AND fat.

It is these foods that make us too “lazy” to workout and it is these foods that cause us to overeat them.

They make us “lazy” because they don’t have sufficient nutrients and they cause us to overeat them because they’re actually manufactured for over-consumption and lack nutrients.

Even when you line up the timeline of the increasing popularity of highly processed foods with the timeline of the increasing percentage of obese and diabetic people, they directly correlate.

As companies started manufacturing more foods, and Americans started depending more upon these manufactured foods, people started to get sicker and fatter.

Check out his full lecture here where he details how these foods have damaged our health.

So why do these foods make us too “lazy” to workout and hungrier than we’re supposed to be?

They’re manufactured to be over consumed and aren’t really “life” giving foods.

Evolutionarily, humans are supposed to store fat.

Fat is a good thing to store and it is why we’ve been able to survive for hundreds of thousands of years without refrigerating our foods. It is what our bodies (intelligently) do in case of starvation. And before food was readily available, humans did in fact experience periods of famine.

But today, we don’t experience any famine. Our bodies are hit with cues to feast and store all the time. Without the famine, we don’t learn to burn what’s on us and we get fatter.

And did you know a person that is morbidly obese is actually experiencing starvation at the nutritional level?

Food that is stored is food that isn’t being utilized for nutrients.

Again, check out Gary Toubes’ ‘Why We Get Fat’. That’s your homework if you haven’t read/listened to it already. Check out the lecture on YouTube as well.

Once I learned why we humans get fat and which foods cause weight gain, it was pretty easy to figure out which foods to run away from if I wanted to start seeing substantial weight loss.

Those foods are highly processed, factory manufactured foods, sugars and flours included.

So now that we’ve went over why we gain weight and get fat, let’s jump into the first thing I did to really start losing weight.


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Start with a mindset shift

This is something I wish I did FIRST.

I gained weight I lost because I didn’t change my mindset and fell back into old habits and beliefs that attributed to my weight gain.

Although highly processed, manufactured foods cause weight gain, it is still our mindsets that are at the root of why we consume those foods and have other unhealthy habits that attribute to weight gain and other health issues.

Our mindsets (self-images) dictate everything from how much we weigh to if we get pissed off when we get cut off in traffic. It’s deep.

For example, let’s break down my mindset that attributed to me weighing 245-lbs.

I’ve been raised on these foods like many other Americans. My parents thought they were spoiling me with these foods. My little brother and I were rewarded with fast food weekly and ate breakfast at a restaurant every weekend.

I grew up with all the latest snacks and when the kids wanted ice cream sandwiches or those fancy ice cream cones, they knew to ask my parents and that we had it all.

And when family celebrated, we ate and ate A LOT. We came together to eat all types of tasty foods. Terrible for our health, but super delicious.

Those unhealthy foods, to my mindset, are associated with reward, good times, celebration, and self-spoiling.

Although I had the knowledge to do better, I was still carrying the mindset that I could “spoil” and “treat” myself with foods that were damaging and I later discovered were addictive to me.

Because of this mindset, I was hindering, slowing, and in many cases reversing my work every time a party happened, I went out with friends, or was invited to travel.

Add all that up, and I wasn’t eating healthy but a couple of  weeks or so out of the month. Which isn’t enough time to really see the weight loss results I wanted. And I actually gained weight.

Our mindsets are many times why we don’t stick to our diets and why we’re not losing weight. We know what the do, but we don’t know why we’re not doing it.

That’s our mindset.

Changing your mindset to one that is more conducive to having a healthy weight is how you begin to develop a pattern of thoughts, ideas, and beliefs that will support weight loss and make healthy choices easier to make.

After you’ve taken care of your mindset, the next steps will be much easier to implement and stick to for lasting results.

Begin by eliminating highly processed foods

Now that I’ve laid the foundation, let’s get into the grit shall we?

Eliminate all highly processed foods from your diet. All. Of. Them.

For my weight loss journey from 245 pounds, this was the simplest to implement to start seeing some serious weight move. It wasn’t the easiest, but definitely the simplest in getting results.

Some would argue that you don’t have to remove these foods from your diet to see weight loss. They’ll say just watch your calories, treat yourself only occasionally and in moderation, and workout harder.

But from experience, and from what I’ve been learning about the weight gain highly processed foods cause, I know it’s actually best to eliminate these foods completely.

Especially if you’re prone to binge eating behaviors, compulsive eating, emotional eating, and addictive behaviors around food.

These foods are manufactured to be over consumed and addictive. Trying to lose weight by simply eating them in moderation and watching your calories is an uphill battle and introduces more struggle than it’s worth.

I’ve seen people lose weight doing that, but in knowing what these foods do and have done, I tell people it’s better to remove them completely.

It might take a mindset shift to not feel restricted and as if there’s “nothing” you can eat now, but once you stop eating those foods you’ll start to learn how to eat real foods.

When I was forced to learn how to eat and cook real foods, I learned about all types of bomb, super tasty healthy meal combinations I could use to actually lose weight.

To begin eliminating highly processed foods, start with your house. (Duh right?)

Then during your next grocery store trip, shop the parameter of the grocery store and skip the aisles. That means getting groceries from the real foods sections of the shop.

If it wasn’t grown or raised, don’t buy it. Minus the flours and sugars. Those were technically grown too, but the refinement process makes them yucky for weight loss. Trust me.

I’ve put together a FREE bundle that helps you transition to clean eating and weight loss with a plan, cheatsheets, a resource guide, and worksheets for planning your new habits and meals. Check it out.

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Quit Drinking Your Calories

It is highly likely if you’ve removed all highly processed foods, you’ve also removed sugary sodas, juice and drinks.

But if not, do that!

Quit drinking anything that has more than 0 to 1 calories.

The only exception to this rule is homemade smoothies and juices and maybe healthy juices or smoothies you’ve purchased that you KNOW are natural, whole, and without sugar.

Drinking your calories is a super easy way to gain weight because you don’t get full in the same way as if you were to eat those calories. You actually might be consuming way more calories in liquid than you’re aware of because it’s so easy to drink a lot.

I remember one time I sat and had 8 full glasses of Coco Cola. That was likely 200+ calories a glass. On top of those 8 glasses, I had a full meal at the restaurant and dessert.

Girl, I probably easily consumed close to 5,000 calories with hell of those calories coming from the coke.

I just kept drinking and it was so easy for me to do that as it is usually easy for anyone to drink lots of sugary soda or juices.

Mind you we live in a society that makes big gulps and soda cups  big enough to double as garbage cans. We’ve definitely got a thing with drinking lots of calories.

I definitely say give up the sugary drinks from where ever you get them.

Drink water, sparkling water, sugarless, flavored sparkling water, teas, and homemade (or natural, no sugar added) juices and smoothies instead.

That’ll remove plenty of extra calories and sugars from your diet.

Start eating 3 meals a day and practicing meal prep

You’ve might have heard that eating 6 small meals a day will keep your metabolism high and help you lose more weight. That 3 meals and 3 snacks a day will keep you from experiencing starvation and holding on to weight.

Yea, I’ve heard that too and the struggle to stick to that was real. Not only was I always feeling hungry, but carrying around 3 meals and 3 snacks was a hassle I later learned wasn’t necessary and was actually counterproductive to weight loss.

Why counterproductive? Because fat isn’t utilized when insulin is being raised. Everytime you eat, your insulin is raised. So 6 times a day, I was raising my insulin to where I couldn’t really burn body fat.

It was also counterproductive because it never got me to a point to where I didn’t feel hunger and cravings. I looked forward to each and every meal and by the end of my 6th meal, I was hoping I had more to eat. That was rough and a fight with will power.

Then I learned the beauty and benefits of eating nutrient dense, whole, real foods. Better yet, I experienced the beauty and benefits of focusing on eating real foods.

See, when I started focusing on eating real, nutrient dense foods and getting enough protein and fat for my needs, I stopped needing as much food. I stopped being as hungry and cravings started being manageable enough for me to ignore them.

I went from barely being able to go a couple of hours without eating to forgetting to eat sometimes. Like, I actually forget to eat sometimes and have to ask myself why am I starting to feel hungry. I start feeling hungry and think “wait, did I eat today?”

That’s a trip for someone like me that used to think about food so often that I’d have to eat something just so I can get back to focusing on the task at hand. It was that deep.

Once I locked in the real foods, I started getting serious about the meal prep.

Meal prep is like automating healthy eating. It’s like making healthy eating so easy throughout the week, you’re only excuse for not eating healthy is because you didn’t eat what you prepped.

And I DEDICATED myself to meal prep each and every week with no weeks off.

To start eating 3 meals a day and meal prepping, don’t fuss over the specifics of macros and calories just yet. Focus on eating real, nutrient dense foods until you’re satisfied.

What I did when I first implemented this practice, was eat all real foods I enjoy and kept it to eating a serving of eat food. Like, I’d have a sweet potato, a chicken thigh, quinoa and then some steamed broccoli with butter. If it wasn’t enough food, I’d add more to take with me.

The goal is to get into the habit of eat real foods and allowing those foods to regulate your cravings and appetite. Stick to real foods and they will help and make weight loss much easier than if you’re eating 6, low-fat meals a day.

Stick to 3 meals a day, cut out snacking, and meal prep weekly and your appetite can get so regulated that you actually start to naturally skip meals because you’re simply not hungry. Lowering your calories comes naturally because your body is learning to have a healthy appetite and burn the fat it’s already stored.

Trust the process.

Practice no-night-eating

For as far back as I can remember, I’ve heard that night eating causes weight gain.

I tried eating at night because a lot of intermittent fasting peeps speak on skipping breakfast and eating late. I tried that and my stomach was in pain each morning and the weight loss wasn’t that great either.

Before paying these intermittent fasting gurus any mind, I was not eating past 4pm. This made implementing intermittent fasting super easy and the weight seemed to fall off in my sleep.

The way I understand it, while we sleep our bodies are rejuvenating and healing. If we go to bed with food in our tummies, our bodies have to use the energy it’ll take to heal and rejuvenate in order to digest food.

Going to bed fed lowers the quality of sleep, screws with the circadian rhythm, lowers the quality of digestion, and causes digestive issues.

When I started going to bed on an empty stomach, my stomach felt much better and I woke up feeling better rested.

To give this tip a try, don’t eat any food after 4 pm and make sure to only drink water, fruitless herbal tea, and decaffeinated teas. Don’t consume any calories after 4 pm.

Or, if you go to bed later than most, make sure to give yourself 2+ hours to digest food before bed.

Once your body gets used to eating 3 meals a day, not eating at night will get easier.

Try to eliminate cheat days, but if you do, cheat monthly instead of weekly

Cheat days had me messed up. Maybe they’ll be “nicer” to you, but they were not my friend and frankly still aren’t.

If I have a cheat day, my mind can easily slip into justifying having a cheat weekend which has snowballed into cheat weeks and months on several occasions. And because I know this about myself, I practice no-cheats as much as possible.

Also, cheat days does slow down the healing from irregular appetite and crazy cravings. When you remove all highly processed foods for an extended period of time, you stop introducing the foods that created the increased hunger and crazy appetite to begin with.

You give the body time to detox from all the sugars and addictive foods.

And if you’re prone to food addiction, binge eating, or any other eating disorder that causes you to feel out of control with food, it’s actually better to cut out cheat days completely unless these cheat days are real foods that are just off of what you prepared.

I had to accept this myself and yes, it was a hard pill to swallow. It’s hard to have to learn to live without what I’ve spent a good chunk of my life depending upon. I had to learn how to eat and how to recognize how these foods hindered my health instead of focusing on how these foods tasted.

I also had to learn to understand that these foods are manufactured to taste good, be over consumed, and addictive. So my attachment to these foods are also manufactured and since that attachment is harmful to my health, it’s time to let them go.

Consider eliminating cheat days to give your body time to detox and get over the effects of highly processed foods. If you think you can handle a cheat day, cheat monthly instead of weekly to give your body the time to heal.

Conclusion

I hope you find these tips helpful as they are strategies I’ve noticed worked the best for weight loss into “onederland.”

Remember that weight gain is caused by foods that cause laziness and over-consumption thus making you fat. You ARE NOT fat because you’re lazy and don’t workout enough. The foods ARE the root cause.

Secondly, start with a mindset shift especially if you’ve tried to lose weight before. Sometimes, it isn’t the diet that’s not working, it’s our mindsets that are causing us to backslide and fall off the wagon. Work daily to align with health, wellness, and your natural well-being.

Lastly, remove all highly processed foods, including sugary drinks, focus on eating 3 meals a day without snacking, prep your meals faithfully every week, give up the night eating, and try to eliminate all cheat days from your routines.

After trying all types of things to lose weight, it was these practices that really helped me lose the weight.  

More weight loss tips to check out

I’ve put together this weight loss bundle you might find helpful

The new bundle How to Intermittent Fast on Keto for Fat Loss combines all these weight loss 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! 

Feeling what I put down here? Found it helpful and motivating? Share the love and save a pin to your Weight Loss Tips or Weight Loss board on Pinterest. 🙂

weight loss plan if you weigh over 200 lbs

How to avoid holiday weight gain – 5 tips to keep you on track if you want to be

Sometimes Thanksgiving and Christmas are a little too close for me. Especially with New Years Eve being right after.

I walk into Thanksgiving, party through my birthday (Christmas season baby in the house!), enjoy Christmas, and then roll my stuffed behind out of New Years Eve.

People say it’s the renewal of the first of the year that inspire people to make weight loss resolutions.

I think it’s the super stuffed feeling and “shocking” weight gain we become aware of when we finally step on the scale after spending months turning a blind eye.

By New Years Eve, I’m so full, stuffed, and bloated I don’t want to do anything else but be on a diet.

This year I’m going to do what I can to keep myself in check.

Below, I lay out what I have been experimenting with to stay more on track this year and manage my routine to avoid weight gain but still enjoy the festivities.

Stick to your meal planning and meal prep schedule

The week of Thanksgiving, for some “weird” reason, is when I used to drop off my routine.

Instead of sticking to my diet, I’d rely on office parties and treats, family parties, and leftovers to feed me for the last month of the year.

This year, I’m following my routine as much as possible. It’s been a busy season for me so I’ve actually been missing meals here and there.

Treating the season like business as usual has been meal planning and prepping, grocery shopping weekly despite my busier schedule, and eating the meals I prepare when I am scheduled to eat them. Making sure not to ruin my appetite with sweets.

It’s been challenging, but I had to realize I really do not like how I feel after the holidays.

We shall see. This might be a regret, but if I lose weight this year, or simply gain no weight at all, I doubt it.

Limit your eating window

Lordy, lord, lord this one might be tough for me.

I cook and taste and I LOVE tasting my mom’s sweet potato pie filling when I help her cook. She even puts enough Paul Mason in her pies where you can kinda smell it in the filling and definitely taste it.

Then when the food is done, we literally eat Thanksgiving all day long. We eat plates for Thanksgiving, plates with the family, plates afterwards, and then for days afterwards until the leftovers run out or we finally get the sense to toss them out.

We just eat, eat, eat. I’m getting exhausted by all that eating even as I type this.

Christmas is the same deal.

So, this year I am going in with a limited set of hours for eating on the holidays. Maybe limit it to 4 hours or just eat at the party and take no leftovers.

Maybe I’ll even manage to eat just one plate per a holiday this year.

Stick to the meats and vegetables

I had to remind myself that there will be meat and vegetables there I could definitely chomp down on.

Keeping it as paleo or ketogenic as possible is possible. I don’t know if it’ll be easy, but it is simple.

I figure stick to the turkey, roast, ham, lamb, duck, and eat from the vegetable dishes. Maybe sneak in a scoop of cornbread stuffing.

Prepare your own diet-friendly holiday feast

I’ve tried this a few times and have yet to succeed.

Planning, buying special ingredients, and cooking my own dishes just seems to be something that fizzles out by the week of Thanksgiving.

At the beginning of November, I’m pumped up and ready to prep the best keto-friendly Thanksgiving ever. But come Thanksgiving week my plans change and I’m in my mom’s kitchen helping her cook the usual.

I’m making a serious effort to cook something keto-friendly this year. At least one dish.

We’ll see how it goes though.

Stay fed and hydrated

From experience I know I’ve done the best when I was well fed and hydrated.

Thinking I can fast my way through a party is laughable.

Eating foods that’ll regulate my blood sugar and make me satiated enough to not want to eat more might help.

I think for me, eating during the holidays is more of an emotional attachment to food so even eating enough might not make the difference which leads me to my next and final tip…

It’s once a year… Eat! Or is it?

Or we can just toss it all up and realize this is only once a year.

I’ve got conflicting thoughts on this concept.

On one hand, I am totally down. It’s only one time a year that I get to eat my family’s holiday menu and it is such a gooooood menu. What’s three holidays and a birthday?

But on the other hand, I know this isn’t just three holidays and a birthday. My family parties all year long it seems. We’ve got birthday parties, spring holidays, summer holidays, and just-because Sunday dinners. All of those parties really do creep up on me. In pounds.

I didn’t notice this until this year when I was thinking of how I kept excusing every time I ate the food at a party as “just this time.”

The problem is “just this time” ended up being so often I was slowing my progress.

So technically Thanksgiving, my birthday, Christmas and New Years Eve are just another several of the many parties I’ve been in attendance of throughout the year. Maybe cutting back won’t hurt.

Giving these tips a try this year?

The food is good, but is it good enough to slow progress, gain weight, or undo hard work?

That’s essentially the question to ponder over this season as we head into it mindful of our weight loss transformation goals.

I personally don’t want this year to be like others. I’m tired of the cycle and really have no interest in gaining another 10 pounds. I also don’t want to look stuffed in my birthday pictures.

New year, new me is coming early this year, damn it.

What are your plans?

Getting (re)started on your health & wellness goals: free download + printable

 

Whenever I get busy, or life gets bumpy, my self-care and healthy habits are the first I sacrifice for more time to do what I’ve deemed “more important.”

I’ll skip meal prep on the weekends if I’ve had a busy weekend. If I’ve got a tight deadline, I’ll skip my mindset work and morning routine. When there’s a lot of work, I don’t do my daily writing and reading exercises meant to strengthen me as an author.

Have you done that?

Let life tell you you’re too busy to take care of your health and wellness goals?

Get so busy that eating right, getting enough sleep, and working on your personal development are tasks you’re just too busy or stressed out to do?

Do you know what’s so crazy about that?

If you get enough sleep, eat right, and work on your personal development daily, all of that drama that you’re wrestling with turns out being more manageable and tends to work itself out sooner.

When you’re healthier, you manage stress better, improve your brain power, and get sick less.

And when you work on your personal development, you’re preparing your mindset, likely strengthening skills that’ll lesson the blow of hard times, and improve your awareness of the opportunities you want.

Seriously, I’ve witnessed it in my own life. (But I’ve been slipping lately and feeling it.)

Learning that valuable lesson, I started (again) planning my health and wellness goals by writing them down, working on my mindset by writing down why I want to achieve them, and then scheduling plans into daily habits.

Breaking down health and wellness goals into an action plan makes them easier to stick to when life gets busy or some drama goes down.

Goals without plans are wishes. When we take the time to process our goals into action plans and daily habits, we move from wishing we can have what we want to taking meaningful action to get it.

And of course sometimes there will be situations where circumstances really do shake up the schedule. But the goal is to get to a point where at least a healthy diet is maintained regardless.

The goal (well for me anyways) is to change the lifestyle where the new habits you want to establish become just as habitual as what you do daily now.

If you’re interested in working through the process I use to turn my health and wellness goals into a daily action plan of solid routine and sustainable habits, download my free Health and Wellness Goals Planner Worksheet.

Use it to plan your weight loss goals, personal development routine, and, or fitness goals. I’ve also included a 30-day morning and evening routine tracker + habit tracker. And it’s got a Challenge Tracker too.

Hope it’s helpful.

 

Sign up to receive your free Health & Wellness Goals planner worksheet here!

Other 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 

 

 

How I planned my workout routines for the gym during my weight loss transformation

I actually still workout this way.

The magic will be when I get more consistent with my workouts, but that’s another post.

Anywho…

This is how I planned (and plan) my fitness routine and workouts to lose 45 pounds in 4 months.

I am currently using this same routine and schedule to reach my current weight loss goal of 50 pounds.

Below, I’ve also included ways I get more out of the gym during my workouts.

Go during a time when there’s less people, more space

I like to go to the gym when I don’t have to wait for a machine, weight, or attachment.

There’s nobody I have to dodge or wait to pass or finish their exercise so I could start mine.

I’m not feeling surrounded, crowded, or “tired” from all the extra bodies around. It’s a quieter, calmer time.

Not that I hate when the gym is super busy and avoid these times at all cost. Sometimes, I do go (if I MUST) during busy hours. My secret to getting in and getting the most done, however, has been to avoid the crowd.

I get to the gym by 4 am. At the crack of crack of dawn. When most people in there are dead ass serious about their workouts.

There’s more space to workout, of course. I can hold on to equipment for a circuit without someone needing the same equipment. And there’s less hustling and bustling around.

And did I mention that the people are serious?!

There’s just something so productive about working out around a bunch of other serious, early morning lifters that makes my workouts pretty sweet. We get out of each other’s way and limit conversation. It’s nice.

Going early has saved me time, allowed me to get more done since I can work with more equipment, and has also helped me really get the most out of my workout.

Other times the gym crowd is pretty thin:

  • Around 9 to 10 am
  • After 12 pm until  3 pm
  • 9 pm and later (I think, I’ve actually only been to the gym around this time a few times. It looked pretty thin in there.)
  • Friday evenings
  • Saturday early mornings – 12 am and 7 am
  • Sundays seem pretty relaxed all day (might depend on where you live though)

Show up knowing what I will be doing

Showing up to the gym with a plan is crucial.

It allows me to go right where I need to go, gather any equipment I need for my circuit workout for the day, and get right to it.

I used to show up without a plan for specific exercises, but I knew exactly what body group I was doing on that day.

For example, Mondays, Wednesdays, and Fridays are my legs and butt days while Tuesdays are dedicated to back and arms, Thursdays are for chest and shoulders, and Saturdays are for legs and abs with long-ish cardio.

Then I know what my routine is when I get to the gym. I start with 10 minutes warm up, then do a circuit of 3 to 5 exercises (if I have more time, I’ll add a second circuit of 2 to 3 exercises), and I end with 20 mins of HIIT cardio.

Being that I’ve been lifting weights for some time, it was easy for me to go into the gym and know what exercises I should do for that day.

Now I have a plan of exactly what exercises I need to be doing, how many sets, and how many reps thanks to my ex which happens to be a personal trainer and body building champion. (Not that I’m bragging because I’m so not. lol)

I think he’s trying to get on my good side so I asked him for one of his training plans that he usually charges $150 for.

He put together a plan that focuses on building my legs and butt (because I like my legs thick) but will still give me sexy arms and back, cute shoulders, and a tight waist. I like it.

Showing up with a clear plan of what I will be doing has made my time at the gym pretty damn productive.

Batch body groups onto the same days

So… Like I’ve mentioned above, I batch body groups onto the same days.

Mondays, Wednesdays, and Fridays are butt and legs days, Tuesdays are for back and arms, Thursdays are for chest and shoulders, and Saturdays are legs and abs… and a long-ish cardo session if I’m in the mood.

Imagine having to do legs one day, abs the next, chest the following and so on. That even sounds confusing and like it takes way more time during the week.

I feel like I wouldn’t even get done what all needs to get done in a week at the gym.

Now, if you already workout that way, and it’s working just fine for you, don’t mind me.

What I have found by batching body groups onto the same days and having themed days at the gym is I save plenty of time, get more out of my workout since I’m working body groups that function together, and I have a more intense workout.

It’s also much more focused and easier to plan.

Group exercises into circuits

The fourth way I plan my fitness routine to get the most done during my session is put my exercises into circuits.

This looks like:

  • Circuit 1: 3 sets – 12 reps
    • Squats
    • Dumbbell lounges
    • Dumbbell step ups
  • Circuit 2: 3 sets – 12 reps
    • Deadlifts
    • Romanian deadlifts
    • Kickbacks

Instead of finishing 3 sets of squats before moving on to the dumbbell lounges, I work all the exercises in 1 set.

On leg days, it takes me about 45 minutes to an hour and half, sometimes 2 hours, to complete my circuits. On upper body days, it’ll take me less than 45 minutes and sometimes as short as 20 minutes.

Working out in circuits saves me time by helping me get and stay focused without having to move to a new machine or grab new weights for a different exercise. I get started on a set with everything I need.

Set up my equipment before getting started

This helps me save hella time at the gym.

I’m not walking around looking for weights at all once I get started on a circuit.

Because I go to the gym knowing what I will be doing that day, I also know what equipment I will need and gather accordingly.

And sense there aren’t many people there, I don’t have to worry about hoarding equipment from others.

Setting up before I start makes the workout go by faster by cutting out the fluff of walking to the weight and walking it back.

It likely makes my workouts so productive because it keeps me focused to have everything I need for the circuit in one place.

Give it a try if you find yourself running around the gym looking for stuff.

Do HIIT cardio after I finish lifting

I also incorporated high intensity interval training for my cardio sessions.

For me, they’re easier to do, I get more of a workout out of them, and they take less time.

It’s a workout that takes less time, but has more benefits and is more challenging.

Incorporating HIIT cardio has definitely helped me get more done in less time.

Hope you’re able to find some pointers and tips from my routine.

My workouts work for me because they are intense, pack a lot of work into a short period of time, and are organized in a way that help me achieve my transformation goals.

Please let me know if you’ve got any questions and I’d love to know what has worked well for you in the gym.

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 

 

 

15 Keto Thanksgiving Sides That’ll Help You Eat Clean This Holiday Season

Thanksgiving already?

Yes, Thanksgiving already.

Over the last few years, I’ve set the intention to cook a keto meal, but things haven’t worked out yet.

Probably because I’m the only one that eats a ketogenic diet and although my family has made adjustments for the only vegan in our family for the last 30 years, I know preparing keto meals is something I’m going to set the tone for myself.

This year, I made the decision to put together a menu of keto-friendly Thanksgiving recipes for me to eat and others to try. My family loves my cooking so I think they won’t mind trying keto versions of the classics.

Getting started early this year and collecting ideas so created this post while collecting.

Happy Thanksgiving menu planning!

Easy Creamy Cauliflower Mashed Potatoes

Ingredients:

✏️ Sour Cream

✏️ Heavy whipping cream

✏️ Butter

✏️ Parmesan cheese

✏️ Garlic powder

✏️ Chopped chives

✏️ and Cauliflower of course

Easy Creamy Cauliflower Mashed Potatoes by ruled.me | Image source: ruled.me
Easy Creamy Cauliflower Mashed Potatoes by ruled.me | Image source: ruled.me

Easy Creamy Cauliflower Mashed Potatoes by ruled.me 

Roasted Pecan Green Beans

Ingredients:

✏️ Green beans

✏️ Olive oil

✏️ Chopped pecans

✏️ Parmesan cheese

✏️ Lemon zest

✏️ Minced garlic

✏️ Red pepper flakes

Roasted Pecan Green Beans by ruled.me | Image source: ruled.me
Roasted Pecan Green Beans by ruled.me | Image source: ruled.me

Roasted Pecan Green Beans 

Easy Keto Creamed Spinach

Ingredients:

✏️ Frozen spinach

✏️ Parmesan cheese

✏️ Cream cheese

✏️ Sour cream

✏️ Garlic powder

✏️ Onion powder

✏️ Salt

✏️ Pepper

Easy Keto Creamed Spinach by ruled.me | Image source: ruled.me
Easy Keto Creamed Spinach by ruled.me | Image source: ruled.me

Easy Keto Creamed Spinach

Keto Paleo Dinner Rolls

Ingredients:

✏️ Starwest Botanicals Organic Psyllium Husk Powder

✏️ Pastured eggs

✏️ Nutiva Organic Coconut Flour

✏️ Zucchini, finely grated

✏️ Organic apple cider vinegar

✏️ Filtered water

✏️ Dried basil

✏️ Non-aluminum baking powder

✏️ Sea salt

Keto + Paleo Dinner Roles by Healing Gourmet | Image source: HealingGourmet.com
Keto + Paleo Dinner Roles by Healing Gourmet | Image source: HealingGourmet.com

Keto Paleo Dinner Rolls 

Cheesy Cauliflower Muffins

✏️ Cauliflower

✏️ Eggs

✏️ Cheddar cheese

✏️ Almond flour

✏️ Italian herb seasoning

✏️ Onion powder

✏️ Garlic powder

Cheesy Cauliflower Muffins by Kirbie's Cravings | Image source: KirbiesCravings.com
Cheesy Cauliflower Muffins by Kirbie’s Cravings | Image source: KirbiesCravings.com

Cheesy Cauliflower Muffins 

Skillet Roasted Bacon Brussels Sprouts With Garlic Parmesan Cream Sauce

Ingredients:

✏️ Bacon

✏️ Brussels sprouts

✏️ Butter or ghee

✏️ Minced onion flakes

✏️ Heavy cream

✏️ Parmesan cheese, grated

✏️ Garlic cloves

✏️ Sea salt

✏️ Cracked black pepper

Skillet Roasted Bacon Brussels Sprouts with Garlic Parmesan Cream Sauce by Peace Love and Low Carb | Image source: PeaceLoveAndLowCarb.com
Skillet Roasted Bacon Brussels Sprouts with Garlic Parmesan Cream Sauce by Peace Love and Low Carb | Image source: PeaceLoveAndLowCarb.com

Skillet Roasted Bacon Brussels Sprouts with Garlic Parmesan Cream Sauce



Low-Carb Pecan Stuffing

Ingredients:

✏️ Butter, ghee, or coconut oil

✏️ Yellow onion

✏️ Celery

✏️ Dried thyme

✏️ Dried rubbed sage

✏️ Poultry seasoning

✏️ Celery salt

✏️ Pecans

✏️ Sage leaves

✏️ Salt

✏️ Pepper

✏️ Parsley

Low-Carb Pecan Stuffing by Simply So Healthy | Image source: SimplySoHealthy.com
Low-Carb Pecan Stuffing by Simply So Healthy | Image source: SimplySoHealthy.com

Low-Carb Pecan Stuffing 

Cauliflower Rice Stuffing

Ingredients:

✏️ Cauliflower

✏️ Olive oil

✏️ Yellow onion

✏️ Garlic clove

✏️ Celery stalks

✏️ Mushrooms, sliced

✏️ Pecans

✏️ Dried sage

✏️ Poultry seasoning

✏️ Red wine vinegar

✏️ Sea salt

✏️ Black pepper

Cauliflower Rice Stuffing by The Healthy Maven | Image source: TheHealthyMaven.com
Cauliflower Rice Stuffing by The Healthy Maven | Image source: TheHealthyMaven.com

Cauliflower Rice Stuffing 

Bacon & Smoked Gouda Cauliflower Mash – Low Carb

Ingredients:

✏️ Cauliflower

✏️ Heavy cream

✏️ Butter

✏️ Kosher salt

✏️ Black pepper

✏️ Garlic Powder

✏️ Cooked bacon

✏️ Shredded smoked Gouda cheese

✏️ Salt and pepper

Bacon & Smoked Gouda Cauliflower Mash - Low Carb by I Breath I'm Hungry | Image source: IBreathImHungry.com
Bacon & Smoked Gouda Cauliflower Mash – Low Carb by I Breath I’m Hungry | Image source: IBreathImHungry.com

Bacon & Smoked Gouda Cauliflower Mash – Low Carb 

Cheesy Bacon Brussels Sprouts

Ingredients:

✏️  Brussels sprouts

✏️  Cooked bacon

✏️ Butter

✏️ Flour (sub for coconut flour or almond flour)

✏️ Milk (sub for coconut milk or raw milk for healthier options)

✏️ Mozzarella cheese

✏️ Pepper jack cheese

✏️ Salt and pepper

Cheesy Bacon Brussels Sprouts by Six Sisters Stuff | Image source: SixSistersStuff.com
Cheesy Bacon Brussels Sprouts by Six Sisters Stuff | Image source: SixSistersStuff.com

Cheesy Bacon Brussels Sprouts 

Natural Homemade Low Carb Cranberry Sauce

Ingredients:

✏️ Cranberries

✏️ Stevia or honey (the Stevia is keto-friendly)

✏️ Ground ginger

✏️ Lemon juice

✏️ Lemon zest

✏️ Water

✏️ Sea salt

Natural Homemade Low Carb Cranberry Sauce or Relish Recipe by Grass Fed Girl | Image source: GrassFedGirl.com
Natural Homemade Low Carb Cranberry Sauce or Relish Recipe by Grass Fed Girl | Image source: GrassFedGirl.com

Natural Homemade Low Carb Crnberry Sauce or Relish Recipe 

Low Carb Cranberry Sauce

Ingredients:

✏️ Fresh cranberries

✏️ Water

✏️ Erythritol

✏️ Stevia

✏️ Lemon zest

✏️ Lemon juice

✏️ Ground cinnamon or 1 cinnamon stick to be removed after cooking

Low Carb Cranberry Sauce by That's Low Carb?! | Image source: ThatsLowCarb.com
Low Carb Cranberry Sauce by That’s Low Carb?! | Image source: ThatsLowCarb.com

Low Carb Cranberry Sauce 

Cranberry Jalapeno “Cornbread” Muffins

Ingredients:

✏️ Coconut flour

✏️ Swerve sweetener or other erythritol

✏️ Baking powder

✏️ Large eggs

✏️  Unsweetened almond milk

✏️ Butter or avocado oil

✏️ Vanilla

✏️ Fresh cranberries

✏️ Jalapeno peppers

Cranberry Jalapeno "Cornbread" Muffins by All Day I Dream About Food | Image source: AllDayIDreamAboutFood.com
Cranberry Jalapeno “Cornbread” Muffins by All Day I Dream About Food | Image source: AllDayIDreamAboutFood.com

Cranberry Jalapeno “Cornbread” Muffins

Shrimp and Bacon Dressing

Ingredients:

✏️ Raw almonds

✏️ Tapioca flour

✏️ Baking soda

✏️ Dried thyme

✏️ Sea salt

✏️ Butter or coconut oil

✏️ Chicken broth

✏️ Diced curly parsley

✏️ Apple cider vinegar

✏️  Celery

✏️ Applewood bacon

✏️ Onion

✏️ Mushrooms

✏️ Vegetables

✏️ Small lemon

✏️ Shrimp

Shrimp and Bacon Dressing by A Girl Worth Saving | Image source: AGirlWorthSaving.com
Shrimp and Bacon Dressing by A Girl Worth Saving | Image source: AGirlWorthSaving.com

Shrimp and Bacon Dressing Recipe

Almond Flour Biscuits

Ingredients:

✏️ Almond flour

✏️ Baking powder

✏️ Salt and pepper

✏️ Shredded cheese

✏️ Heavy Cream

✏️ Cold butter

✏️ Egg

 

Almond Flour Cheddar Biscuits by up late anyway | Image source: uplateanyway.com
Almond Flour Cheddar Biscuits by up late anyway | Image source: uplateanyway.com

Almond Flour Cheddar Biscuits 

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 

 

 

20 Keto meal prep ideas for starting intermittent fasting

Jumping right into intermittent fasting without properly preparing your body can make intermittent fasting way more challenging than it has to be.

Cutting back carbs while cutting back on how often you eat is like stacking hungry on top of hungry.

Making it harder to stick to intermittent fasting and take advantage of it’s benefits.

If you’ve struggled with sticking to intermittent fasting, or just getting started, improve your ability to intermittent fast by starting with three meals a day.

Eating three low-carb meals a day allows your body to regulate appetite, handle cravings, and get used to having lower blood sugar.

Getting your body to this stage is what can make intermittent fasting easier.

keto meal prep ideas

These recipes are low in carbs, mix things up a bit, and are either meal pepped or meal prepable. Good for transitioning to intermittent fasting on keto.


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 diggin’ (love). You can check out my full disclosure here. 🙂


3 Ingredient Cauliflower Hash Browns

Fat: 25 g | Carbs: 5.2 g | Protein: 7 g

3 Ingredient Cauliflower Hash Browns from Keto Connect | Image Source: KetoConnect.com

KetoConnect.net on their 3 Ingredient Cauliflower Hash Browns:

“What I love most about these healthy hash browns, besides the low net carb count, is how easy they are to make. With only three ingredients you’ve got yourself a stand alone meal or a delicious side that unites several different foods! You can have it for breakfast, lunch or dinner. Another awesome feature of these is that they are cauliflower hash brown patties. So you can toss them in the fridge and reheat them at your leisure!” (KetoConnect.net)

Check out the full recipe!

Chicken Club Lettuce Wrap Sandwich

Fat: 3.5 g | Carbs: 4.5 g | Protein: 26 g

Chicken Club Lettuce Wrap Sandwich from Skinny Taste | Image Source: SkinnyTaste.com

Looks pretty simple to put together:

Chicken Club Lettuce Wrap Sandwich, a low-carb (keto) lunch idea that replaces a wheat wrap for a lettuce wrap. Just 5 ingredients, and less than 10 minutes to make! (SkinnyTaste.com)

Check out their full recipe! 


free download health and wellness cheatsheets

Paleo + Whole30 Broccoli Salad

Macros not listed

Paleo + Whole30 Broccoli Salad by TastesLovely | Image Source: TasteLovely.com

A good broccoli salad sounds good with a good orange dressing:

Paleo + Whole30 Broccoli Salad with Orange Almond Dressing – a healthy and delicious broccoli salad recipe to serve as a main course or side dish. Gluten free, grain free, dairy free, sugar free, keto, vegan, vegetarian, clean eating, real food. (TasteLovely.com)

Check out the full recipe! 

Easy Shrimp Avocado Salad with Tomatoes

Macros not listed

Easy Shrimp Avocado Salad with Tomatoes by eatwell 101 | Image Source: eatwell101.com

Loving the fresh ingredients:

Shrimp and Avocado Salad – Fresh, easy, and filling! Here’s a healthy and delicious shrimp avocado salad for two that tastes crazy good and is also paleo, Whole30, low-carb, and gluten-free. Loaded with the freshest ingredients: Avocados, cherry tomatoes, red onion, and cilantro tossed with freshly squeezed lime juice and a dash of olive oil. Crazy healthy lunch! (eatwell101.com)

Full recipe!

Skillet Taco Cauliflower Rice

Fat: 13g | Carbs: 12.5g | Protein: 26g

Skillet Taco Cauliflower Rice from Skinny Taste | Image source: SkinnyTaste.com

Sounds delicious:

This easy skillet dinner combines ground turkey taco meat with cauliflower rice topped with lettuce, avocado and salsa for an easy, low-carb weeknight meal! (SkinnyTaste.com)

Check out the full recipe here!

Turmeric Scrambled Egg Meal Prep

Fat: 18g | Carbs: 6g | Protein: 29g

Tumeric Scrambled Egg Meal Prep from Meal Prep On Fleek | Image source: MealPrepOnFleek.com

For those scrambled eggs fans:

What’s better than waking up to a breakfast of scrambled eggs and sausages on a…..Monday? Yes! Or Tuesday, Wednesday, Thursday or even Friday! We have taken one of our favorite Sunday morning breakfast recipes and transformed into to this super easy Turmeric Scrambled Egg Meal Prep.

The turmeric gives it a super charge boost with tons of health benefits, plus this is ready to go in less than 5 minutes. It sounds like this meal prep is as slow and easy as a Sunday morning. (MealPrepOnFleek.com)

Check out the full recipe here!

Caribbean Jerk Shrimp with Cauliflower Rice

Calories: 324 | Fat: 12.6g | Carbs: 35.9g | Protein: 23.9g

Caribbean Jerk Shrimp with Cauliflower Rice meal prep from Eat Yourself Skinny
Caribbean Jerk Shrimp with Cauliflower Rice from Eat Yourself Skinny | Image source: EatYourselfSkinny.com

Easy to toss together and can sub with chicken:

You guys this couldn’t have been easier to throw together and the cauliflower rice was the perfect addition!

If you’re not a fan of shrimp that’s okay too because this marinade would taste absolutely amazing with chicken so I highly suggest bookmarking this recipe to make soon!  I mean how can you go wrong when mixing your favorite citrus flavors with spice?!  This dish is healthy, flavorful and deliciously filling! (eatyourselfskinny.com)

Get the full recipe here!

Keto Sheet-Pan Chicken and Rainbow Veggies

Calories: 379 | Fat: 14g | Carbs: 35g | Protein: 31g

Keto Sheet-Pan Chicken and Rainbow Veggies by Pure Wow | Image source: PureWow.com

A recipe for busy people:

Some nights, you’ve got your Ina Garten chef’s hat on and you’re ready to truss up a whole bird. Other nights (well, most nights), you’ve got hungry kiddos on your hands and you want something healthy and delicious that requires practically no thought or dishes. For all of those nights, Keto sheet-pan chicken and rainbow veggies comes to the rescue. (PureWow.com)

FYI, you can cut out the carrots to lower the carbs. Sub the soy sauce with Braggs liquid aminos for a healthier option.

Take a look at the full recipe here!

Meal Prep Chicken Fajitas (Sheet Pan)

Calories: 372 | Fat: 14g | Carbs: 33g | Protein: 30g

Meal Prep Chicken Fajitas (Sheet Pan) from SweetPeasAndSaffron.com
Meal Prep Chicken Fajitas (Sheet Pan) from Sweet Peas and Saffron | Image source: SweetPeasAndSaffron.com

Easy to prep, easy to clean up:

They are just so simple!  These meal prep chicken fajitas include my favorite Homemade Fajita Seasoning recipe that you rub all over the veggies and chicken  with some olive oil and lime juice, then spread out on a sheet pan and roast until cooked through. (SweetPeasAndSaffron.com)

Check out the Meal Prep Chicken Fajitas recipe!

Low Carb Pork Egg Roll in a Bowl (Crack Slaw)

Low Carb Pork Egg Roll in a Bowl (Crack Slaw) from Peace Love and Low Carb | Image source: PeaceLoveAndLowCarb.com

Quick and easy to prepare:

Low Carb Pork Egg roll in a bowl (Crack Slaw) as it is affectionately called, is a staple in many low carb, keto and paleo diets.

Quick and easy to prepare and packed with flavor. On the table in under 30 minutes. You can’t beat that!

It also reheats well, making it the perfect dish for easy low carb meal prep. There are so many variations of low carb egg roll in a bowl recipes floating around the interwebs. It is right up there with fathead pizza recipe variations.

Everyone has their own version of keto crack slaw and everyone loves it! If you are not a fan of ground pork, feel free to use ground chicken, turkey or even beef. If you have some leftover vegetables, toss those in there also. You really can’t go wrong. (PeaceLoveAndLowCarb.com)

Check out the Low Carb Pork Egg Roll in a Bowl (Crack Slaw)!

Keto Egg Muffins with Sausage and Veggies – Low Carb, Gluten Free, Clean Eating

Calories: 123 | Fat: 8.6g | Carbs: 2.2g | Protein: 8.9g

Keto Egg Muffins with Sausage and Veggies from Gluten Free Daddy | Image source: GlutenFreeDaddy.com

Make ahead of time and handheld meal:

With these Keto egg muffins, you can have your entire meal in your hand. Plus, they are easy to customize just how you like them. Add or take away veggies, swap out the sausage for bacon or add in your favorite cheese.

Make them ahead of time for meal prep or whip them up, throw them in the oven, get ready and grab one on your way out the door. You will find this will soon become one of your go-to Keto breakfast recipes. (GlutenFreeDaddy.com)

Check out the recipe for these muffins here!

Coconut Oil Fat Bombs

No macros listed

Coconut oil fat bombs from the Paleo Hacks blog | Image source: blog.paleohacks.com

I included these as part of something to add to your meal prep for a treat. They look tasty and easy to put together:

The flavor of these bite-sized sweets is a mix of refreshing coconut and dark chocolate–similar to Mounds bars without all the sugar and processed ingredients. They make a great on-the-go snack when you need a midday energy boost or for those late night cravings. (PaleoHacks.com)

Check out the recipe for these Coconut Oil Fat Bombs!

Low Carb Taco Cups {Keto Friendly}

Calories: 221 | Fat: 17.1g | Carbs: 1.9g | Protein: 14.2g

Low Carb Taco Cups {Keto Friendly} from KaseyTrenum.com
Low Carb Taco Cups {Keto Friendly} from Kasey Trenum | Image source: KaseyTrenum.com

Easy and you can remix left over taco meat:

This recipe is so easy to make. It’s especially easy if you’ve got left over taco meat. If you don’t, before beginning to make the taco cups brown a pound of 80/20 ground beef. Once meat is browned, add taco seasoning. You can use a packet of taco seasoning, or use my Keto friendly homemade taco seasoning (recipe here) for less carbs. Once the taco meat is ready, go ahead and begin making the batter for taco cups. (KaseyTrenum.com)

Check out the Low Carb Taco Cups!

0 Carbs Keto Chicken Salad

Calories: 193.8 | Fat: 13.4g | Carbs: 1g | Protein: 16.1g

Keto approved baked chicken salad by MeganSeelinger.com
Baked Chicken Salad from Megan Seelinger | Image source: MeganSeelinger.com

Another tasty toss-together recipe:

It’s almost not even fair to consider it a recipe because it’s so easy to make, I throw it together with already meal prepped chicken I have left over in the fridge when I don’t feel like making anything else. (MeganSeelinger.com)

Tip: Substitute the Trader Joe’s organic mayo listed in this recipe for avocado oil mayo which is a healthier mayo. There are a few Sprouts carries. Here’s a few you can order online:

  • Primal Kitchen Chipotle Lime Mayo with Avocado Oil
  • Primal Kitchen Avocado Oil Mayo
  • Primal Kitchen Garlic Aioli Mayo
  • Thrive Market Coconut Oil Mayonnaise

Order through Thrive Market and save 25% on your first order on top of the 25-50% off grocery store prices when you sign up.

Check out Megan’s full recipe here!

Zucchini Enchiladas

No macors listed

Zucchini Enchiladas from delish | Image source: delish.com

So good “you won’t even miss the tortillas.”

Check out their full recipe here!

Easy Keto Meal Prep Breakfast

No macros listed

Easy Keto Meal Prep by eatwell101.com
Easy Keto Meal Prep by eatwell 101 | Image source: eatwell101.com

A well-rounded meal prep:

Easy Keto meal prep breakfast – The perfect keto breakfast to make-ahead for on the go. With egg muffins, nuts, cheese, and berries, it’s packed with protein, healthy fats, and so convenient for busy mornings, lunch at the office or even a quick brunch with friends! (eatwell101.com)

Check out the recipe and full meal here!

Lemon Chicken Spaghetti Squash (Prep Ahead)

Calories: 295 | Fat: 17g | Carbs: 7g | Protein: 28g

Lemon Chicken Spaghetti Squash (Prep Ahead) from SweetPeasAndSaffron.com
Lemon Chicken Spaghetti Squash (Prep Ahead) from Sweet Peas and Saffron | Image source: SweetPeasAndSaffron.com

Pre-bake and store ahead type of set up for meal prep:

This Lemon Chicken Spaghetti Squash recipe can be pre-baked and stored in the fridge for an easy meal prep dinner.  When you’re ready for a delicious, gluten-free, low carb dinner, throw it all together and bake it up! ( SweetPeasAndSaffron.com)

Check out the full recipe here!

Low Carb Chicken Zucchini Enchilada Bake

Calories: 207 | Fat: 10.2g | Carb: 25.6g | Protein: 27.7g

Low Carb Chicken Zucchini Enchilada Bake from AmbitiousKitchen.com
Low Carb Chicken Zucchini Enchilada Bake from Ambitious Kitchen | Image source: AmbitiousKitchen.com

Because I love a good enchilada pie, I had to include 2 recipes 🙂 :

Low carb chicken zucchini enchilada bake with layers upon layers of creamy, flavorful goodness: Refried beans, cheese, chicken, zucchini and a homemade enchilada sauce! (AmbitiousKitchen.com)

Tip: Remove the beans for an even lower carb meal.

Check out the full recipe here!

Low Carb Greek Turkey Meal Prep

Calories: 209 | Fat: 7g | Carbs: 9g | Protein: 27g

Low Carb Greek Turkey Meal Prep from SweetPeasAndSaffron.com
Low Carb Greek Turkey Meal Prep from Sweet Peas and Saffron | Image source: SweetPeasAndSaffron.com

Low carb Greek turkey meal prep is a filling lunch that is full of Greek flavors and low in carbs! With Greek seasoned ground turkey, lemon cauliflower rice, Greek salad and Greek yogurt tzatziki. Low carb, gluten-free, and easily made paleo-compliant. (SweetPeasAndSaffron.com)

Full Low Carb Greek Turkey Meal Prep recipe and set up here!

Pizza Chicken Meal Prep Recipe

Fat: 15g | Carbs: 8g | Protein: 35g

Pizza Chicken Meal Prep by MealPrepOnFleek.com
Pizza Chicken Meal Prep Recipe by Meal Prep on Fleek | Image source: MealPrepOnFleek.com

I mean… come on. It’s pizza chicken for crying out loud:

This meal prep recipe is all of the things you love about pizza: rich tomato sauce, perfect Italian spices, delicious runny cheese, even mini pepperoni. But instead of carb-heavy crust, we’re putting all of that goodness on top of a perfectly cooked chicken breast! (MealPrepOnFleek.com)

Check out this meal prep creation here!

free download health and wellness cheatsheets


More posts on weight loss, intermittent fasting, and keto:

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keto meal prep ideas

33 healthy real foods I avoided to lose 45 pounds

I’ve learned a lot about what’s healthy eating since I’ve started working on my weight.

I mean… A. LOT.

For instance, I learned soy was a very unhealthy food for humans, a bowl of fruit can cause cravings like a bowl of frosted flakes, and some humans just don’t do well digesting raw vegetables.

I learned there are healthy, real, wholesome foods that can also cause stalled weight loss or make weight loss way more challenging (or slower) than it has to be.

Releasing weight, for some, will require more than avoiding heavily processed foods and restricting calories on a real foods diet.

Below I discuss a few things I’ve learned about clean eating and real foods while on a weight loss routine and share which foods I’ve avoided to lose 45 pounds.


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 diggin’ (love). You can check out my full disclosure here. 🙂



What I learned about real foods while on a weight loss journey

There are certain real foods, although real, cause little if any inflammatory response, and are from the earth, that can raise blood sugar higher than other real foods.

Higher blood sugar means insulin has to hang around in the body for a longer period of time. When insulin is around, fat isn’t being burned. Matter of fact, fat is being stored by insulin when too much blood sugar is in the body.

Evolutionarily, this is a natural human response to sweet and abundant foods. Our bodies store and increase our cravings when foods are sweet so we can prepare for famine. Problem is, we live in times when there is no famine but always a feast and cue to store body fat.

Avoiding these real foods, that are sweet and starchy, lets the body know we are not in a time of feast so there’s no reason to store and increase cravings.

These real foods can also be problematic for people that experience higher blood sugar levels than others. As someone that used to be borderline diabetic, I used to struggle with cravings if I ate too much fruit.

From my personal experience, those that are diabetic or prediabetic, or know they struggle with cravings and appetite control, should avoid super sweet fruits and starchy vegetables while on a weight loss routine.

What healthy, real foods I stopped eating to lose 45 pounds

Fruits

  • Bananas
  • Apples
  • Pineapples
  • Oranges
  • Mangos
  • Tangerines
  • Papaya
  • Grapes
  • Fruit juices – even the raw fruit juice I used to juice myself
  • Fruit smoothies
  • Dried fruit

Vegetables

  • Sweet potatoes
  • Yams
  • Potatoes
  • Carrots
  • Yams
  • Peas
  • Yucca
  • Corn
  • Cherry tomatoes

Beans

  • Black eyed peas
  • Black beans
  • Pinto
  • Lima
  • Green peas
  • Lentils
  • Fava beans
  • Cannellini
  • Pinto
  • Chickpeas
  • White beans

Grains

  • White, brown, wild rice… all rice
  • Barley
  • Corn
  • Rye
  • Sprouted wheat grain
  • Quinoa
  • Buckwheat
  • All grains… essentially  

Nuts

I’ve included these nuts because I know of people, myself included, that struggle with cravings and binge eating that do much better without them.

All roasted nuts are good to avoid because they’re toxic after roasting, can cause inflammatory responses, and are higher in carbs after roasting.

If you’re going to eat nuts as part of your weight loss routine, make sure to eat raw nuts and to measure/monitor your intake as to not go overboard.

  • Cashews
  • All roasted nuts
  • Peanuts
  • Anything roasted or coated

Other posts sharing tips from my 45 pound weight loss journey

How I lost 45 pounds in 4 months on effortless intermittent fasting 

How to choose the best intermittent fasting method FOR YOU 

How to create your own keto diet meal plan in 3 simple steps 

8 keto diet meal ideas for weight loss that helped me lose 45 pounds 

“How to Build Self-Discipline” – Weight Loss & Mindset

A weight loss plan put together by someone that has been there and done that!

Need a plan to get your own weight loss journey started or headed in the right track?

The new bundle How to Intermittent Fast on Keto for Fat Loss shows you what to eat to lose weight and how to avoid these 33 foods 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! 

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    8 keto diet meal ideas for weight loss that helped me lose 45 pounds

    Recently got a request to share some of my go-to keto diet meal ideas I ate to lose weight.

    So I went through my Instagram to gather my go-to, easy, nutrient-dense keto meal ideas for weight loss. These are the keto diet meal ideas I used to help me lose weight.

    These meals are also simple meal combinations. What helped me simplify weight loss and stick to my routine was keeping my meals super simple. I was also able to keep better track of my macros and caloric intake with simpler meals.


    Disclaimer: This post may contain links where 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 diggin’ (Love). Full disclosure available here.


    Ground turkey with tomato sauce and Trader Joe’s Cruciferous Crunch

    This is a one-pan meal. Toss everything into one pan, cook, and serve.

    This is 2 pounds of ground turkey seasoned with onion powder, garlic powder, pepper, nutritional yeast, and smoked paprika. Browned before adding the sugar-free tomato sauce made of natural ingredients. Then I added the cruciferous crunch and let the veggies cook a bit.

    Veggie Scrambles

    Today

    A post shared by Tricee | Blogger, Vlogger (@geekytricee) on

    Eating breakfast outside today. It’s nice out. 😄

    A post shared by Tricee | Blogger, Vlogger (@geekytricee) on

    I think what makes my veggie scrambles so delicious is whisking 2 tablespoons of avocado oil mayo into my eggs. I also use nutritional yeast in the beat. I scramble my eggs in butter with Tuscan kale and sometimes other veggies.

    Cabbage and ground beef

    I had ground beef and cabbage then eggs and super greens today

    A post shared by Tricee | Blogger, Vlogger (@geekytricee) on

    free download health and wellness cheatsheets

    So simple but super yummy. Cabbage cooked in butter is my favorite. Sometimes I’ll steam the cabbage and add butter afterwards and sometimes I fry the cabbage in butter.

    This a simple combination of ground beef seasoned and browned then added to cooked cabbage.

    Meaty tomato sauce with spaghetti squash

    This week on the menu: spaghetti squash with a chunky meat sauce 🤤

    A post shared by Tricee | Blogger, Vlogger (@geekytricee) on

    Steamed spaghetti squash with ground beef, tomato sauce, and butter. I season my ground beef with Italian seasoning.

    A word on tomato sauce: read the ingredients to avoid sugar. Check for natural ingredients and added sugars.

    Baked chicken with steamed Tuscan kale and melted butter

    On the menu this week #mealprepsunday

    A post shared by Tricee | Blogger, Vlogger (@geekytricee) on

    Listen, Trader Joe’s Organic Tuscan Kale is my favorite bag of greens. They remind me of smokey, boiled collard or mustard greens, especially when I add butter.

    Eating a juicy thigh with steamed dark, green kale is one of my favorite, simple, very satiating meals.

    Huge fatty salad

    I LOVE a huge, crunchy, fatty, flavorful salad.

    My salads typically consist of dark leafy greens, spinach, blue berries, avocado mayo oil, nutritional yeast, seasoning, salt, eggs, chicken or ground beef, avocado, and olives.

    Chopped baked chicken with chopped Brussels sprouts

    Just some chopped baked chicken with some chopped steamed Brussels sprouts from Trader Joe’s. (I like to buy Trader Joe’s pre-cooked Brussels sprouts. They’re good right out of the package.)

    Roasted chicken with tomato sauce over cauliflower rice cooked in duck fat

    No wonder my great grand parents used to cook a lot with duck fat. Duck fat is good!

    I cooked some frozen cauliflower (Trader Joe’s) in duck fat then topped with chicken I roasted then added tomato sauce on top. This is a good, warm, fall-feelings type of meal.

    How to adjust these meals to your macro needs

    I wrote a post on how to plan your own keto diet meals: “How to create your own keto diet meal plan in 3 simple steps“.

    Other helpful weight loss tips

    FREE bundle to get your health and wellness goals in check

    So… I was thinking we can totally use a free bundle around here.

    In this bundle, I’ve added a quick weight loss cheatsheet as well as cheatsheets for healthy eating to lose weight and healthy habits. I’ve also added some planning worksheets and a resource guide.

    Check out all of what’s in this FREE full bundle here.

    I’ve put my most helpful keto for weight loss meals into a whole 30-day plan

    The new bundle How to Intermittent Fast on Keto for Fat Loss combines all these meals (and then some) 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.

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

    Feeling what I put down here? Found it helpful or motivating? Save a pin to your Keto, Keto Meal Ideas or Keto Recipes boards on Pinterest. 🙂

    keto meal ideas for breakfast lunch dinner

    How to write a keto diet meal plan in 3 simple steps

    Creating a meal plan seems complicated, but it really isn’t. It does take some time and balancing, but nothing that’s too hard that it can’t be done by your average healthy eater.

    I’ve been putting together my own meal plans for a few years now. I even lost 45 pounds in 4 months planning my own meals. Not as consistently as I would like, but still enough to know meal planning is really just 3 simple steps.

    Step 1: Figure out how much you need to eat

    This is a step that only has to be done once a month as your caloric intake highly likely won’t change from week to week.

    In order to determine how many calories you’ll need and your macro requirements, you’ll typically need your height, weight, activity level, and health goals.

    Some people use My Fitness Pal to determine how many calories and macros they’ll need. I like to use a calculator that’s meant for determining macro needs based on keto requirements. Or keto calculators.

    A few you can check out are keto-Calculator.ankler.com, ruled.me/keto-calculator, and perfectketo.com/keto-macro-calculator.

    I like using keto calculators because they support low-carb eating and setting appropriate macros for low-carb, ketogenic routines.


    Here is a post I’ve written on macros and what foods could be hindering weight loss on keto:

    How to break stalled weight loss on the ketogenic diet 


    free download health and wellness cheatsheets


    Step 2: Figure out what to eat

    After you plug in your numbers and get your results from the keto calculator, it is time to balance what foods you’ll be eating.

    Sometimes I make the foods fit the macros and other times I make the macros fit the foods.

    Which means, sometimes I choose foods based on how much protein I’m going to need to eat and how much fat I’ll need. Other times, I eat what I want and tweak it as much as possible to fit my macros.

    This step can take a bit of time to figure out which foods, and how much, can fit where. It gets easier as you begin to remember which foods have more or less protein and fats.

    To do all this balancing, I use paleotrack.com (not a paid endorsement, I’ve just been using it for years and like it a lot). It’s so simple to understand the macros, it lets you know if you’re eating a paleo diet, and has a database of paleo-friendly foods. Or you can enter your own food.

    When figuring out what to eat, I keep my meals as simple as possible. And I eat the same meals aaaallllll week. Life is so much simpler this way.

    I’ve found weight loss to be much simpler when I stick to simple meal combinations instead of trying recipes and tinkering with them to make sure they fit my macros and caloric needs.

    Eating healthy is also way easier, and less expensive, when I eat the same thing all week. Might sound boring, but it really isn’t bad at all.

    Makes it much simpler to plan and prep too.

    If you’re not already doing so, give simple combinations a try.

    I share what I ate to lose 45 pounds here:

    How I lost 45 pounds in 4 months on effortless intermittent fasting

    Step 3: Log it and make your grocery list

    I like to write my meals down to keep track of what meal combinations worked for me. I’ve heard that writing down what you eat helps with weight loss. So… I write it down. *shrugs shoulders*

    If you’re following my approach to keeping meals simple, and eating the same meal each day, you’ll be writing down the same thing every day. Or you can do like I do and just note what I will be eating that week.

    Next, write down your grocery list.

    I like typing mine into Google Keep which also has a cool checklist for grocery shopping.

    Meal planning’s simple

    Welp, there’s my simple, 3-step method to meal planning I’ve been using for the last few years or so.

    It can take time to plan meals, but if you keep your food combinations simple, avoid complicated recipes, and eat the same things all week, you’ll really cut out a lot of the fuss of figuring out what to eat that’s healthy.

    You’ll also save a ton of time when you’ve already figured out and prepped what you’ll be eating for the week.

    More posts on keto, intermittent fasting, and weight loss:

    How I lost 45 pounds in 4 months on effortless intermittent fasting

    How to choose the best intermittent fasting method FOR YOU

    “How to build self-discipline” – weight loss & mindset

    How much fat should you really eat on a ketogenic diet to lose fat

    How to break stalled weight loss on the ketogenic diet 

    Get clear on your own health & wellness goals

    Download the FREE bundle for meal planning worksheets, a health and wellness goals planner, and quick weight loss cheatsheets with a simple weight loss plan.

    free download health and wellness cheatsheets

    How to choose the best intermittent fasting method FOR YOU

    There are a few things to consider when choosing an intermittent fasting method besides thinking about which one works the best for weight loss.

    Choosing an intermittent fasting method that doesn’t work for you is like suffering unnecessarily and making intermittent fasting way harder than it has to be.

    You might choose to fast for 20 hours a day because the weight loss results you’ve seen look fantastic, but you started out KNOWING you struggle to go from meal to meal without snacking.

    That’s a set up for failure, girl. Jumping from eating a total of 6 times a day to eating once will hurt. And it is an unnecessary hurt.

    Or you choose to do a 16/8 intermittent fasting routine with most of your fasting done at night, but forget to consider that you like going on dinner dates when a fine date comes along.

    As soon as that fine date shows up and ask you to dinner, you’ll change your eating window. Then you find yourself barely fasting at all.

    how to choose the best intermittent fasting method for you for weight loss
    Choosing an intermittent fasting method that considers your life over if it works the best improves your chances of sticking to it.

    And it’s not like you have to stick with one fasting method.

    You can start with one for where you’re at in life and your health and then transition into another routine when you’re ready.

    In this week’s tidbit on intermittent fasting, I share how to choose an intermittent fasting method that works best for you.

    I came up with these things to consider based on what I had to consider to find an intermittent fasting method that worked best for me.


    Disclaimer: This post may contain links where 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 diggin’ (Love). Read my full disclosure here.


    free download health and wellness cheatsheets


    The intermittent fasting methods

    These are the intermittent fasting methods I’ve read about and have tried. If there are more, please help a lady out and leave me a comment.

    16:8 Method

    The 16:8 method involves having a fasting window of 16 hours and an eating window of 8 hours. Eating nothing for 16 hours and then eat 2 to 3 meals within a window of 8 hours.

    Modified Warrior Diet from Edward V. of Fledge Fitness

    Edward V. of Fledge Fitness on YouTube made modifications to The Warrior Diet that involves fasting for 20 hours a day and then eating within a 4 hour window.

    The original warrior diet consist of eating raw vegetables and fruits during the day and eating a large meal at night. I do Edward V’s version of the warrior diet.

    Check out his explanation of The Warrior Diet below.

    The 5:2 Diet

    The 5:2 method involves eating normally for 5 days of the week and then eating small meals of 500 to 600 calories for 2 days of the week. For women, it’s 2 meals of 250 calories each and for men it’ll be 2 meals at 300 calories each.

    Alternate-Day Fasting

    Alternate-Day Fasting is fasting every other day. Some alternate-day fasting methods do allow for 500 calories during “fasting” days.

    Eat-Stop-Eat

    The Eat-Stop-Eat method involves fasting for 24 hours 1 to 2 days a week. This can be done by not eating lunch from to lunch or from dinner to dinner.

    Fat Fast

    Fat Fasting is consuming nothing but fat in a blended drink during a fasting window. I’ve seen it coupled with the 16:8 method where someone would fat fast for 16 hours in a day and then eat 2 to 3 meals within 8 hours.

    Now that we’ve run through the different methods, let us get into how to choose the best FOR YOU.

    How to choose the best intermittent fasting method FOR YOU by answering 3 questions

    Choosing the best intermittent fasting routine that’ll work for you is important since it’ll improve your chances of sticking to it.

    Trying to force an intermittent fasting method that does’t work with your life and current diet is extra stress you really don’t need.

    Consider answering these 3 questions when determining which intermittent fasting method will work in your life and current situation with food.

    How long have you been eating healthy?

    Fasting tends to be the hardest when you’re coming straight off the Standard American Diet due to how addictive, sugary, and high carb the diet can be.

    Jumping right into a fasting window can cause sugar withdrawal symptoms that make it really difficult, and even painful to stick to.

    If you’re fresh off of the Standard American Diet, or tend to eat more highly processed foods than not, try starting with shorter fasting windows where most of your fast is done while you sleep.

    Do this while you are transitioning to cleaner eating and detoxing from sugar.

    Also cut out snacking and eat three meals of real foods during your eating window. Increase your fasting window as you adjust.

    If you’ve been eating cleaner for some time now, and eat processed foods on occasion, you can likely get away with longer fasting windows.

    If you notice it is hard to fast, eat a strict keto diet, allow your body to adapt to burning fat, and shorten your window until you feel comfortable. Then go for longer fasts.

    Are you comfortable going hours or days without eating?

    Some people can handle fasting an entire day while some feel more comfortable fasting for hours within a day.

    Test it out for yourself. If you’re comfortable going 20 hours, you might find it not too bad going a full 24.

    I sometimes fall into a 23 hour fast if I spend extra time at the gym. Pay attention to how you feel.

    Struggle to fast or fear going days without eating? Pick a method that has you fasting for hours instead of a day or more.

    I’m at the point where I can fast for 48 hours just fine. Sometimes 72 hours when I’m occupied and well adapted.

    But I started with shorter fasting windows and worked my ways up. You likely will too.

    What does your schedule look like?

    Fasting is easier to do when you’ve got other things to do. Trust. Fasting during work, class, or while working on a project can make time less noticeable.

    If you also workout, you might consider doing your fasting within windows that consist of hours instead of days. Especially when first starting out.

    Working out can increase your appetite so having a fasting window that ends right after your workout instead of the following day can curve that increase and save you the torture.

    Choose to fast during hours when you’re the most active and if you workout, and know you still tend to deal with hunger and increased appetite, plan to end your fast afterwards.

    Looking for a plan to put intermittent fasting to work with your weight loss routine 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 weight loss 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! 

    You can also download the free Quick Weight Loss bundle that has cheatsheets and worksheets to help you plan your health and wellness goals, track your progress, and has a simple weight loss plan to follow for transitioning to intermittent fasting on keto.

    Fill out the form or visit the page.

    free download health and wellness cheatsheets

    Latest weight loss tips

    Picking up what I put down here? Found it helpful, informative or motivating? Great! Share the love and save a pin to your Intermittent Fasting board on Pinterest. 🙂

    intermittent fasting tips how to choose the best schedule