My name is Natalie, I am a 36 years old, and I have struggled with my weight all my life. I started working out with Josue Madrid, Austin personal trainer, about 6 weeks ago and have had major weight loss success. I have had so much success, Josue asked me to write down my diet plan.
How I lost 20lbs in less than 6 weeks:
To be fair, I actually lost 40lbs total in 3 months. I lost the first 20 with diet alone. Then I plateaued and had to ask Josue for help. With his support, I have maintained my diet and exercise plan and I keep reaching my goals.
I'll let Josue talk to you about your individual needs for exercise, but here's how to implement my version of the Carb Nite DIET:
STEP 1: 10 days of very low carb paleo (under 30 net grams carbs per day)
Very low carb Paleo diet for 10 days straight puts your body into ketosis or "fat burning mode." This means you kept a close eye on carbs, keeping total NET carbs under 30. You can subtract naturally occurring fiber from total carbs on nutritional labels to find net amount.
Very Low Carb Paleo: You're basically eating good fats, protein and leafy greens (some onion, bell pepper, zucchini, cucumber is fine). Ideally, these foods should be organic and from healthy, pasture raised, grass fed animals, but just do your best.
I put emphasis on quality fats and protein because some vegetables have a lot of carbs. Honestly, "good fats" are more important here than protein. Eating high fat kept me from cheating because it keeps you full and gives you energy. Definitely eat protein, but pay attention to eating more fat. It's harder than you think. You should eat fat at every meal.
How I lost 20lbs in less than 6 weeks:
- Extremely low Carb Paleo Diet with the very occasional "carb nite" cheat meals.
- 3 x week HIIT and heavy lifting with Josue Madrid, Austin personal trainer.
To be fair, I actually lost 40lbs total in 3 months. I lost the first 20 with diet alone. Then I plateaued and had to ask Josue for help. With his support, I have maintained my diet and exercise plan and I keep reaching my goals.
I'll let Josue talk to you about your individual needs for exercise, but here's how to implement my version of the Carb Nite DIET:
STEP 1: 10 days of very low carb paleo (under 30 net grams carbs per day)
Very low carb Paleo diet for 10 days straight puts your body into ketosis or "fat burning mode." This means you kept a close eye on carbs, keeping total NET carbs under 30. You can subtract naturally occurring fiber from total carbs on nutritional labels to find net amount.
Very Low Carb Paleo: You're basically eating good fats, protein and leafy greens (some onion, bell pepper, zucchini, cucumber is fine). Ideally, these foods should be organic and from healthy, pasture raised, grass fed animals, but just do your best.
I put emphasis on quality fats and protein because some vegetables have a lot of carbs. Honestly, "good fats" are more important here than protein. Eating high fat kept me from cheating because it keeps you full and gives you energy. Definitely eat protein, but pay attention to eating more fat. It's harder than you think. You should eat fat at every meal.
My favorite Fats:
Kerry Gold butter from grass fed cows (if you can tolerate dairy) is your best friend. Put extra on baked and roasted veg, cook your eggs in it, put extra on your steak, put the unsalted version in your coffee (check out bullet proof coffee), sauté sliced mushrooms in tons of butter -omg I sometimes have just this for dinner and always see weight loss in the morning. just put it on everything.
Kerry Gold butter from grass fed cows (if you can tolerate dairy) is your best friend. Put extra on baked and roasted veg, cook your eggs in it, put extra on your steak, put the unsalted version in your coffee (check out bullet proof coffee), sauté sliced mushrooms in tons of butter -omg I sometimes have just this for dinner and always see weight loss in the morning. just put it on everything.
Coconut Oil: Put it in your coffee with unsalted kerry gold if you don't have MCT oil and blend. Gives you energy for days and tastes like cafe con leche! I drink this before a work out and see a huge boost in energy. Not only do I use coconut oil for high temp cooking, I use it instead of lotion and moisturizer. It's so good for you and aids in weight loss all on it's own. So, keep a jar in the shower and rub it in all over your face and body while you're still wet. Trust me. My skin has never looked better.
Cheese: OK, eating low carb is so hard with out cheese, but if you have an allergy or intolerance to dairy, obviously leave it out. You can test it out, do a week with cheese and if you're dropping, good for you. If you plateau or not losing, try a week without dairy. For me, if I eat RAW cheese from pastured, grass fed cows (see central market or your local farmer), I can still lose weight no problem. So, raw cheese is my friend. I don't mess with any other kind of dairy.
Other favorite fats: Olives, avocado slices and guacamole -I have it with every meal, any kind of animal fat from healthy pasture raised animals, eat the yokes people - that crap about cholesterol is out dated - eat the freakin egg yokes people.
low carb day example:
eggs cooked in butter, bacon, sliced avocado.
homemade paleo chicken tortilla (less) soup with melted raw jack cheese
steak, roasted onions and zuchinni, butter butter butter
low carb day example:
Bulletproof Coffee (coffee + unsalted kerry gold + MCT oil blended)
roast beef slices, mustard, avocado or cheese, wrapped in lettuce
burgers without the bun plus avocado slices
snacks: olives, cheese, parmesan chips, guacamole, roast beef from the deli.
STEP 2: On the 11th day, one "carb nite"
Carb Nite
On the 11th day, after 4 pm, I have ONE high carb meal for my last meal of the day - with in 30 min AFTER a heavy lifting/HIIT work out with Josue, Austin personal trainer, is best. Keeping it Paleo is also best -I've experimented and when I eat donuts on carb nite, I don't fall back into ketosis, fat burning mode as quickly. So on carb nite, I eat high carb paleo.
Carb nites examples:
sushi and paleo brownies
gluten free pizza and paleo ice cream
Sweet potato fries and some other protein, plus a paleo treat.
I tested these high carb meals and found that I didn't lose as much with gluten free pizza so now I stick to sushi.
TRUTH: On carb nites I have been known to have a non paleo meal and or treat - it slows the weight loss down a little for me - but it doesn't stop me AND it satisfies my cravings that keep me going on the long haul. Experiment with it. This is the long game people! Do what you need to and don't feel bad about a donut on carb nite. AND don't cheat - you have a one carb nite once a week - you can make it till then!
STEP 3: Back to low carb and every 5-7 days have a carb nite and repeat.
Get your butt back on the low carb diet!
The morning after is great time for a long walk or HIIT work out with Josue.
When I hit plateaus or cheat, I sometimes implement that initial 10 days of low carb before another carb nite. Otherwise, I usually have my carb nite every 7 days.
Experiment with cheese, recipes and carb nites. Track your meals and weight every day to see what is working and what isn't. Honestly, women have more trouble with the carb nites so stick to quality paleo sweets and carbs vs. donuts.
TIPS:
Maintain with a Paleo Lifestyle and occasional treats! Don't do this diet longer than 6 months, I've heard it will stop working and you'll get sick of the food and might be tempted to cheat. So, Paleo FTW! PALEO -Look it up.
My favorite paleo recipe blogs are:
http://nomnompaleo.com/
http://balancedbites.com/
You'll probably find very low carb recipes or recipes you can tweak (leave out or sub very low carb veggies) on these blogs.
eggs cooked in butter, bacon, sliced avocado.
homemade paleo chicken tortilla (less) soup with melted raw jack cheese
steak, roasted onions and zuchinni, butter butter butter
low carb day example:
Bulletproof Coffee (coffee + unsalted kerry gold + MCT oil blended)
roast beef slices, mustard, avocado or cheese, wrapped in lettuce
burgers without the bun plus avocado slices
snacks: olives, cheese, parmesan chips, guacamole, roast beef from the deli.
STEP 2: On the 11th day, one "carb nite"
Carb Nite
On the 11th day, after 4 pm, I have ONE high carb meal for my last meal of the day - with in 30 min AFTER a heavy lifting/HIIT work out with Josue, Austin personal trainer, is best. Keeping it Paleo is also best -I've experimented and when I eat donuts on carb nite, I don't fall back into ketosis, fat burning mode as quickly. So on carb nite, I eat high carb paleo.
Carb nites examples:
sushi and paleo brownies
gluten free pizza and paleo ice cream
Sweet potato fries and some other protein, plus a paleo treat.
I tested these high carb meals and found that I didn't lose as much with gluten free pizza so now I stick to sushi.
TRUTH: On carb nites I have been known to have a non paleo meal and or treat - it slows the weight loss down a little for me - but it doesn't stop me AND it satisfies my cravings that keep me going on the long haul. Experiment with it. This is the long game people! Do what you need to and don't feel bad about a donut on carb nite. AND don't cheat - you have a one carb nite once a week - you can make it till then!
STEP 3: Back to low carb and every 5-7 days have a carb nite and repeat.
Get your butt back on the low carb diet!
The morning after is great time for a long walk or HIIT work out with Josue.
When I hit plateaus or cheat, I sometimes implement that initial 10 days of low carb before another carb nite. Otherwise, I usually have my carb nite every 7 days.
Experiment with cheese, recipes and carb nites. Track your meals and weight every day to see what is working and what isn't. Honestly, women have more trouble with the carb nites so stick to quality paleo sweets and carbs vs. donuts.
TIPS:
- You have to cook and meal prep
- Try to eat light in the morning and eat heavy at night -especially on carb nite.
- You can fast with bullet proof coffee in morning a few hours and see even better results (You can use your own coffee, butter and any brand MCT oil or coconut oil -you don't have to buy his stuff).
- Use the MyFitnessPal app to track your food and watch your carb intake.
- Drink water like there is no tomorrow. Just keep your jug refilled. I cannot emphasize this enough. You've been warned.
- Take supplements including magnesium -just take it. Magnesium is good for you and it will help keep you regular. I like Natural Calm in water at night.
- If magnesium doesn't work to help keep you feeling good and regular - take a fiber supplement.
- Don't forget to move and work out
- REST and Sleep! You need sleep to repair and build the muscle you are growing. Do NOT do more exercise than your work outs with Josue, Austin personal trainer.
- Read Carb Nite book by Keiffer, - he does not do the paleo version that I have done in the book and has since agreed that maybe you should stick to a paleoized version of carb nite. The book has all the science behind why this diet works.
- Don't do this diet for more than 6 months. Maintain with normal paleo and the occasional treat.
- You're not working out with Josue, Austin personal trainer? Get on that, his calendar books up quick. I can honestly say, he is the best trainer I've ever trained with. Educated, passionate, supportive and motivational!
Maintain with a Paleo Lifestyle and occasional treats! Don't do this diet longer than 6 months, I've heard it will stop working and you'll get sick of the food and might be tempted to cheat. So, Paleo FTW! PALEO -Look it up.
My favorite paleo recipe blogs are:
http://nomnompaleo.com/
http://balancedbites.com/
You'll probably find very low carb recipes or recipes you can tweak (leave out or sub very low carb veggies) on these blogs.
http://cavemanketo.com/category/food/
(I couldn't survive this diet without this website.)
Good luck and let us know how you're doing in comments!
Natalie is an Austin area marketing consultant. She is the owner and operator of CrowdMethod - an all in one marketing agency. She specializes in Websites, SEO, website traffic and website leads.
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