Kate's Clean Life

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Weight Loss Made Simple

Here’s the “quick and dirty” regarding weight loss:

  • Weight loss is 80 percent diet and 20 percent activity. Focus on what you put into your body and less on how to burn ALL the calories you eat.

  • Weight loss is about BLOOD SUGAR REGULATION! If blood sugar levels fluctuate wildly, 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.

Now, for a bit more detail:

  • Eat protein with each meal. This regulates blood sugar.

  • Occasionally, skip breakfast, known as intermittent fasting.

  • Eat three meals per day.

  • Drink half 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 healthy 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.

So, what should you eat and when should you eat it? Here’s a few tips:

  • 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 four hours before bedtime.

  • Drink a lot of water between meals, NOT with meals.

Okay, so what’s good and bad?

Good Fats:

  • Coconut oil

  • Olive oil

  • Avocado oil

  • Avocados

  • Nut and seeds

  • Eggs

  • Meats

  • 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)

  • 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 meats

  • 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, limited (3-5 times/week, due to carbohydrate content):

  • Beets

  • Carrots

  • Eggplant

  • Squashes

  • Sweet potatoes

  • Red potatoes

Veggies to AVOID:

  • Corn

  • Potatoes

Limit fruits to 1-2 servings per day, due to sugar content. Here’s my fruit “rankings”:

Best fruit choices:

  • Green apples

  • Berries

  • Lemons

  • Lime

Decent fruit choices:

  • Coconut

  • Papaya

  • Mango

  • Pineapple

  • Kiwi

  • Banana

Fruit to avoid:

  • Grapes

  • Melons

Okay, so we’ve discussed the 80 percent (food). Let's take a look at exercise (20 percent of weight loss:

  • High Intensity Interval Training (HIIT) is best for burning calories quickly.

  • Strength training is best for speeding up metabolic rate.

More weight loss tips:

  • Go to bed by 10 pm, every night. This habit optimizes the hormones that regulate metabolism.

  • Practice intermittent fasting. Fasting helps reverse insulin resistance, which is the root cause of weight loss resistance. Insulin resistance also contributes to the inability to lose stubborn belly fat.

  • Don’t overlook 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).

  • Lower stress (physical, chemical, and emotional).

  • 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!