The key to permanent weight loss is UNDERSTANDING WHY and HOW it works.

Weight Loss Made Simple-

  • Weight loss is 80% diet and 20% activity. Focus on what you put into your body, and less on how you’re going to burn ALL the calories you’re eating.
  • Weight loss is about BLOOD SUGAR REGULATION! If blood sugar levels are ALL over the place- losing weight can be impossible. Avoid sugars and foods that cause rapid increase in blood sugar.
  • Eat REAL food. In-order to burn fat we must consume foods that we can use for energy. Eat real, nutrient dense food.
  • Eat healthy fats. You must consume fat to burn fat. Starving your body of fat and consuming fat free, or low fat foods will lead to WEIGHT GAIN.
  • DO NOT SKIP MEALS. Again, blood sugar regulation is vital.

Weight Loss In More Detail-

  • Eat protein with each meal. This will help regulate blood sugar.
  • Never skip breakfast
  • Eat 3 meals per day
  • Drink 1/ 2 your body weight in ounces of water each day. (Example, 150lb/2=75 ounces/day)
  • Avoid all sugary drinks (soda, juice, etc)
  • Eat 5-7 servings of vegetables/day (mostly non-starchy veggies)
  • Eat 1-2 servings of fruit/day
  • Eat 3-4 servings of health fat/day
  • Eat REAL FOOD. Avoid food in a box, can, or bag. Processed foods will be stored as fat, and lead to weight gain.
  • Avoid ALL sugar ( especially processed sugar). Limit fruit to 1-2 servings/day
  • Avoid huger pains! You don’t have to starve to lose weight. Hunger pains are a sign of LOW blood sugar.

What do I eat and When?

  • Eat protein and healthy fat for breakfast
  • Eat protein, a healthy fat, and a serving of healthy carbs for lunch
  • Eat protein, a healthy fat, and 1-2 servings of a healthy carbs for dinner
  • Eat protein, and a healthy fat with every meal. Period
  • Avoid carbohydrates in the morning
  • Eat dinner roughly 4 hours before bedtime
  • Drink a lot of water in between meals, and NOT with meals.

Good Fats-

  • Coconut oil
  • Olive oil
  • Avocado oil
  • Avocados
  • Nut and seeds
  • Eggs
  • Meets
  • Organic Butter (full fat)

Bad fats– (avoid any food that says “low fat” or “no fat”)

  • Canola oil
  • Corn oil
  • Soybean oil
  • Seed oils (sesame, walnut, peanut, safflower, sunflower)
  • Trans fats (from fried foods)

Good Carbohydrates-

  • Starchy vegetables ( sweet potatoes, beets, carrots, root vegetables, etc)
  • Quinoa
  • Wild rice
  • Beans
  • Fruit

Bad Carbohydrates-

  • Bread
  • Pasta
  • Tortillas
  • Baked goods/pastries
  • Cereals
  • Potatoes
  • Crackers
  • Chips
  • Candy

Good Protein

  • Grass fed beef
  • Chicken
  • Wild salmon
  • Tuna
  • Shellfish
  • Turkey
  • Eggs
  • Whey or Vegetable based protein powder (without added sugar of artificial ingredients)

Bad Protein

  • Pork
  • Processed meets
  • Protein powder with artificial ingredients

Veggies Unlimited– (eat an unlimited amount of these)

  • Kale
  • Spinach
  • Broccoli
  • Cauliflower
  • Cucumbers
  • Peppers
  • Onions
  • Radishes
  • Snow peas
  • Tomatillos
  • Zucchini
  • Kohlrabi
  • Leeks
  • Artichokes
  • Bok Choy
  • Cabbage
  • Celery
  • Eggplant
  • Fennel
  • Garlic
  • Ginger

Veggies To Limit (3-5x/week, due to carbohydrates content)

  • Beets
  • Carrots
  • Egg plant
  • Squashes
  • Sweet potatoes
  • Red potaotes

Veggies to AVOID

  • Corn
  • Potatoes

Fruits (should limit to 1-2 servings fruits/day due to sugar content)

Best Fruit Choices-

  • Green apples
  • Berries
  • Lemons
  • Lime

Decent Fruit Choices-

  • Coconut
  • Papaya
  • Mango
  • Pineapple
  • Kiwi
  • Banana

Fruit To Avoid-

  • Grapes
  • Melons

Exercise (20% of weight loss)-

  • High Intensity Interval Training (HIIT) is best for burning calories quickly
  • Strength training is best for speeding up metabolic rate

Other Helpful Weight Loss Tips-

  • Go to bed by 10pm. every night (optimizes hormones that regulate metabolism)
  • Do NOT skip meals, even if you’re NOT hungry.
  • Don’t over look proper hydration, it is vital for weight loss.
  • Remember that fiber is essential for weight loss (consuming chia or flax seeds for additional fiber is very beneficial).
  • Stress (physical, chemical, or emotional) causes weight gain
  • Don’t forget you must  EAT FAT to BURN FAT
  • Remember weight loss is a lifestyle not a temporary fix/diet.  If you don’t like how you feel, and can’t maintain what you’re doing, change it… so you can succeed!