How to Guide to Lose Weight
First and foremost, this is not a "diet;" this is a lifestyle change. This change is to better your mind, your health, and overall physical appearance. You have to want to make this change and stick with it. I'll be honest, it's difficult to get started if you don't have someone to support you, and that is what Bill and I can help you with. This guide is to help you get started and show you the "Do's and Don'ts."
Week One Meal Plan
It is important to follow this meal plan as it is going to get you on track to weight loss. You may feel fatigued or hungry during this time, but just remember it's not the end of the world. This plan has a lot of food involved. Honestly, I think you'll be surprised at how you aren't hungry.
Just remember, this lifestyle change is limiting the number of carbohydrates you eat, reason why it's called "low carb, high fat." Don't confuse high fat, as high protein.
We'll review what high fats you can eat – you're in for a huge shock!
Research Says...
I get questioned an awful lot about what this "diet" does to my health. There is a lot of research out there supporting the benefits of low carb, high fat diets. What I’m about to tell you is mind blowing – why would you not want to make the change now?
- When your body begins to recognize the change from eating lots and lots of carbs, to eating fewer carbs, your body switches from using glucose from carbohydrates as fuel and instead, breaks down fat stores for energy.
- By reducing your carbohydrates intake, you begin to fight depression, help kill cancer cells, and have the potential to reverse diabetes.
- Cancer cells rely on carbohydrates to grow, multiply, and spread throughout the body.
- Your body begins to regulate blood sugar and reverses diabetes.
- Decreases bad cholesterol and increases good cholesterol.
I would suggest 4-6 months into this change, request labwork from your physician.
Eating Out
We love to eat out at our favorite restaurants – Texas Roadhouse, Longhorn Steakhouse, Five Guys, Divinos, Buffalo Wild Wings... and many more! Here's a few entrees that we love:
- Texas Roadhouse (no rolls, sorry!)
- New York Strip, green beans, salad with ranch and with no croutons.
- Steak Kabobs, green beans, salad with ranch and with no croutons.
- Smothered Chicken with pepper jack cheese, green beans, salad with ranch and with no croutons.
- Portobello Mushroom Chicken, green beans, salad with ranch and with no croutons.
- Longhorn Steakhouse
- New York Strip or Rib Eye, spaghetti squash or broccoli, salad with ranch and with no croutons.
- Napa Grilled Chicken, spaghetti squash or broccoli, salad with ranch and with no croutons.
- Salmon (no rice), veggies, salad with ranch and with no croutons.
- Five Guys
- You can order any burger wrapped in a lettuce wrap. Make sure you add bacon and extra cheese and get the toppings you want.
- I know it's tempting to order french fries, but don't do it!
- Divinos
- We love supporting small businesses! We love traditional wings with mild or hot sauce, with a side of ranch.
- Buffalo Wild Wings
- Grilled Chicken salad
- Traditional wings with mild or hot sauce.
What to Eat
Meats and Poultry
- Chicken (preferably with skin)
- Beef (ground, roasts, steaks)
- Bacon, ham, sausage
- Pork loin, chops, or roasts
- Ground turkey
- Pepperoni sticks or slices
- Seafood (except imitation)
- Beef jerkey
Dairy
- Eggs
- Heavy cream
- Sour cream
- Cream cheese
- Butter (preferably Kerrygold)
- Cheeses
- Plain Greek yogurt (Be careful with yogurt and aim for less than 7 net carbs per serving)
Low Carb Vegetables
- Zucchini
- Salad and leafy greens
- Onions and garlic
- Cauliflower
- Cucumbers
- Broccoli
- Green bell peppers
- Celery
- Green beans
- Spaghetti squash
- Pickles (Certain brands are better than others)
- Radishes
- Asparagus
Fruit
- Limit fruit! Strawberries, raspberries, and avocados should be the only fruits you consume. Don't worry, you're getting the nutrients you get from fruits in other ways throughout the day.
- I love strawberries with whipped cream as an evening snack.
- If you do eat fruit, try to eat with a good fat (Justin's peanut butter).
Odds and Ends
- Alfredo Sauce
- Almonds
- Mushrooms
- Tuna
- Chicken or vegetable stock/broth
- Sauerkraut
- Almond flour
- Splenda/Stevia
- Pork rinds
Don't panic, there's more you can eat, but this is just a brief overview of the most common foods. Also, don't forget to hydrate. Water will become your best friend. I suggest drinking water with lemon slices first thing in the morning to curb your appetite. I suffer with hunger mid-day, and this trick also helps then, too!
Exercise?
Working out is not a must! Yes, I just said that. If you stick to this lifestyle change, exercise is not completely necessary to make weight loss happen. My advice to you is to get your meal plans under control and start losing weight first. Once you hit your weight loss goal, then start working out. If you do both at once in the beginning, you're going to lose track of one or the other.
Support!
Always remember, Bill and I are your support system! You can't do it alone! We can help guide you with meal plans or suggestions. Just know, to date, Bill has lost 50lbs and I have lost 25lbs. This lifestyle change works, and it happened because we believed in ourselves and played the game. This is a mind game and if let your temptations win, you will fail. Fight past the hunger. Fight past the temptations. Fight past the non-believers!
Good luck!
Emily and Bill
