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Chavonne lost 65 pounds

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Weight Loss Story: Chavonne lost 65 pounds.  She had a common wake up call that many of us may find familiar: stepping on the scale at a doctor’s office.  She decided to commit to lifestyle change that same day and her actions have paid off.  Here is what she shared with us…

chavonne before and after

Hello my name is Chavonne and I lost a total of 65 pounds by changing my lifestyle.  My journey began eight months ago, after I finally decided it was time for a change! I decided that I was tired of looking in the mirror and seeing a woman who was depressed underneath her smile.  You see, over the years I had gained a lot of weight but reality hit me on how big I actually was after going to the doctor with my mate. While at the doctor was with her, I decided to jump on the scale and it read that I was over 300 pounds.  I knew that I’d gained a significant amount of weight but I couldn’t imagine that I was that big.  All I could think about in my mind was how did I let my weight get that out of control?

I was in shock and maybe even in denial, but the numbers on the scale didn’t lie. I was faced with the reality of the truth.  That day, I was so distraught with how much I actually weighed that I couldn’t focus on much, except the fact that I was indeed what the doctors called me for years: morbidly obese. I know, I know… the doctors have been using that term for years, but in my mind I thought they were just saying it because I wasn’t a hundred pounds soaking wet.  Of course, I weighed a little more than the average slim woman but to me it was okay because everyone doesn’t have to be pencil or stick thin to look and feel good.  Well, at least that’s what I thought until the magical number 311 lbs appeared before my eyes.  I know the purpose of my mate’s clinic visit was for her to hear about her tumor status. However, in a way I was selfish because my concentration at the time was on where I went wrong with me.  I hope me telling you about my selfishness don’t make you think ill of me, because I love my boo and we have had some incredible years together, but the fact still remains that I was in shock and disbelief. There wasn’t anything I could do about my feelings at the time.

That day, I decided that I was going to stop playing and take control of my health to become a healthier version of me. I had already started my diet a few weeks prior, but now I was committing myself and it wouldn’t just be just a thing for me to do at the time.  That was the day I made the choice that I was going to live a healthier lifestyle because I deserved it! I decided that my diet was going to be stricter (than it was in the past) and I was going to commit myself to exercising more.

After researching different types of diets, I went on a high protein/low carb diet which has become a major part of my everyday routine. I also workout at the gym three to four times a week. If I’m not able to make it there, I workout at home. On top of that, I also committed myself to walking at least one mile, five days a week.

I count my calories! My Fitness Pal has become one of my favorite apps! When I first began my journey, I started out with 2,200 daily calories, which I lowered over time and now I only eat between 1,200 and 1,500 calories a day.

Doing all of these things has resulted in me losing 65 pounds so far. It hasn’t been an easy journey but it’s been worth every bit sweat and every tear. Although I’m not where I want to be, at least I’m closer today than I was yesterday!

My advice to others is don’t get discouraged and don’t give up! Everyday is not going to be perfect, you will have to struggle and make sacrifices.  However, every step will be worth the struggle in the end.  When I started my journey, I wasn’t able to walk very far without being in pain. Now, I could walk for hours without any problems. I also don’t have some of the medical issues I had in the past. My asthma doesn’t bother me as often and my legs doesn’t constantly swell! It is changes like those that make me appreciate that I took the time to invest in me! It’s never too late to take the time and invest in yourself as well!  Of course, there are going to be some struggles, but success rarely comes without struggles!

Instagram: @simplychavonne

FB page: www.facebook.com/simplychavonne

Tish lost 75 pounds

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Weight Loss Story: Tish lost 75 pounds. Wanting to change her life, she connected with her cousin who is a personal trainer and began her weight loss journey.  She put in the work, changed her habits and now she is sharing her success story with us…
fish before and after

I was tired of not being able to climb a flight of stairs without taking a break! I wanted so badly to change my life but didn’t know how to. Then, I found out that my cousin was a trainer and that she is very affordable. So, I gave her a try, but I didn’t change my eating habits and thus I didn’t lose much weight.

I prayed and asked God to help me and he did. I started to love the taste of veggies and water which was a miracle, because I used to hate them both. LOL. I still eat what I want to, but in moderation. Also, I don’t waste my calories unless it’s a dessert! My heaviest weight was 236 pounds and now I weigh 161 pounds (my height is 5’1″ tall).

I meet with my cousin her every Saturday morning and she gives me meal plans and workouts to do at home until we meet the following week. I have been on my journey for 2 years in August. I reached a plateau at one point, so I incorporated hip hop dance into my workout.

If I could offer any advice to others, I would say pray a lot and stay focused on your goal. If you fall off the wagon please don’t beat yourself up just get back up and try to keep going!

Instagram: @hatishia

5 Reasons That a Plant-Based Meals are Perfect for Weight Loss

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plant based mealsThere is a lot of debate over what the optimum human diet is, especially when it comes to weight loss. I am of the belief that there is no perfect plan, no one size fits all plan for losing weight. However, I do think that fad diets promising to help you lose X number of pounds in a week or two should be avoided like the plague.

That being said, you have to be willing to open your mind to the various options out there and use trail and error to find the one that works for you. In recent years, many are finding that vegetarianism or veganism may be the just they key they need for safe and effective weight loss.

A person may have any number of reasons for choosing to eat a plant-based diet. Perhaps they find meat unappetizing, have dairy intolerances or choose to go vegan in an effort to fight against animal cruelty. Many consider a plant-based plan to improve their health by cutting out things like animal fat or trans-fat. If you are someone struggling to lose weight however, here are 5 reasons to strongly consider eating more plant-based meals.

  1. Vegetarian Diets are Higher in Fiber

Vegetables, fruits and especially grains are often quite high in dietary fiber, both soluble and insoluble. High fiber foods can make you feel full more quickly and for a longer period of time. Think about the difference in how long you feel satiated when you have a bowl of sugary cereal for breakfast versus having the same size bowl of oatmeal.  Oatmeal and other whole grains will keep you full longer.

One of the primary reasons a plant-based diet is so great for weight-loss is that your meals will be more filling without sacrificing nutrition and taste. A study featured in the Journal of General Internal Medicine supports this theory, with the study’s main researcher claiming that she believes fiber content is the primary reason for better weight loss results.

  1. Vegetables Typically Less Calories Compared to Meats

As you may already know, the key to weight loss is to eat a diet with a caloric deficit in mind- meaning that you eat less calories than you burn. However, you also have to get the right balance of foods in terms of nutrients and vitamins. Vegetables and many fruits are significantly lower in calories than meat and dairy products. It is actually very difficult for the average person to overeat on a plant-based diet since they would have to eat a significantly large portion of vegetables in order to do so.  You also get the benefit of all of the vitamins, nutrients and enzymes in fresh veggies. Keep in mind that sweet fruits can be quite high in carbohydrates and throw off your calorie counting if you forget to count them.  There are many fruits that are full of fiber and have a lower glycemic index, like berries, cherries and apples that make great choices.

  1. Vegetables and Fruit are Naturally More Hydrating

Vegetables and fruit both have higher water content than meat and grains. We all know drinking plenty of water is important for health but your water consumption can also affect your weight loss results. A majority of doctors and authorities in the fitness world will wholeheartedly agree that dehydration slows the metabolism, can cause bloat and all in all negatively affect your weight loss results. The age old rule is that the average woman should be drinking eight 8oz cups of water per day. Eating a plant-based diet can give your body more hydration which in turn boosts your metabolism.

  1. Vegetarian Diets May Be Less Expensive

Expense may not seem like a factor in a diet’s effect on weight loss but it actually can be a very important element of success. Many individuals and families have to be more careful with their money than ever before in these times. Meat, highly processed food and some types of dairy can be quite expensive. A healthy paleo diet, for example, could be quite a bit more expensive than a health vegetarian diet with no organic food. While the price of your food doesn’t exactly affect how much weight you lose, it does affect your ability to stay on track with your diet. A case could be made for almost any popular weight loss plan to be expensive or inexpensive depending on the purchases made, coupling, seasonal purchases, etc.  It is unfair to assume that plant-based eating has to be pricey.

  1. Fruits and Vegetables are Low Energy, Dense Foods

According to the CDC, a vegetarian diet consists of foods that have a low energy density. Low energy may seem like a bad term when it comes to health but it’s actually a huge benefit. Low energy density foods are low in fat but high in fiber. Low energy, dense foods simply provide less energy per calorie. This combination makes plant-based diets perfect for people who are currently sedentary to moderately active and looking to lose weight.

You don’t need to completely switch to 100% vegetarian to obtain all of the weight loss benefits of a plant-based diet. Aiming for 70% vegetables, fruits and grains with 30% meat and dairy may be perfect for you. I encourage you to try eating this way for a week or two and then analyze whether you feel better. Every person’s body is different so don’t be afraid to experiment a bit and see what works for you. (That goes for ALL of the weight loss plans, theories, books, etc. that you hear about.)

REMEMBER: It is always a good idea to consult your doctor or a dietician if you plan to make a drastic change in your diet, particularly if you are severely overweight, diabetic, are nursing, dealing with high blood pressure and have other health conditions.

Audri lost 38 pounds

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Weight Loss Story of the Day: Audri lost 38 pounds. This proud mom of 3 boys knows that slow and steady wins the race.  She says that “consistency, determination and motivation is the key!” and it shows.  Here is what she shared with us about her weight loss journey…

audri before and after

Hi, My name is Audri and I would love to share my weight loss story. I hope that my story can inspire someone to start their weight loss journey or simply motivate someone to continue their journey, and not to give up. My journey started once I returned from my trip to the Dominican Republic. I had an epiphany. I thought to myself “You need to be healthy for your three boys. There is so much more to life, so much more to see and do! I am not getting any younger and the time to take a stand and make a change is NOW!” I started at 247 pounds and now I weigh 209 pounds. I am 5 ft 11 inches tall and my transformation took two years.

So, I signed up for a local Spin/cycling class in my town. Shortly after that, I started going to a kickboxing class and obtained a membership to a gym. I currently workout three times a week and I try to stick to 1200/1500 calorie a day diet. I don’t drink juice or soda, just water and coffee! You wouldn’t believe me if I told you, but, now I am to the point were I feel pretty bad when I eat something that I am not supposed to be eating or if I miss one of my workout days. #YesYouCan

I started counting calories by using My Fitness Pal. I tracked everything that I put in my mouth and stuck to the allotted calorie use for the day. I stopped eating fast foods, fried foods, processed foods, along with not eating beef or pork. I started eating more clean by eating whole foods, like raw veggies, fruits, nuts, and beans. When it comes to meat, I only eat chicken, turkey, and fish!

My advice for anyone who is struggling with weight loss or those who want to start: You have to stay motivated. I am a visual person so I have images of fitness all around me, from my dead lift screen saver on my phone to the motivating quotes hung over my desk at work! I also follow a lot of fitness pages on my social media accounts. I say consistency, determination and motivation is the key!

Instagram: @marvelously_unique

audri weight loss

Updated: Charlena lost more than 60 pounds

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Update Sept 2018: We’ve been following Charlena‘s journey since 2015. She has released more than 60 pounds.

charlena before and after

Starting weight: 250 pounds
Current weight: 185 pounds
Height: 5’3”

I had three kids back to back, and it showed. I’m only 5’3, so that means I was wide. I had to clean up my eating. I’m a snacker, so this was not easy. I had to work out, even when I didn’t feel like it.

After years of going up and down with my weight, I have finally learned that this is a lifestyle change and not something I can do for the moment. Today, I know that I am healthier than I ever was, and I’m so grateful for that. My children are my motivation. I get to look a lot better too… that’s a plus.

Jan 2016: Charlena has added weight lifting to her routine. She’s lost a total of 75 pounds since June 2015.

charlena before and after

June 2015: Weight Loss Story of the Day: Charlena lost 59 pounds. Her story parallels millions of women who have lost weight, gained it back… only to repeat that classic yo-yo dieting cycle. In 2014, she broke the cycle and found a way of living that allowed her to release the weight. Check out her story.

charlena before and after

My height: 5’2″
Starting weight: 240 pounds
Current weight: 181 pounds

I first decided to lose weight in November 2012. I finally decided to step on the scale, and I weighed about 240 pounds. I was so hurt that I had let myself go. I wondered if my family and friends loved me because no one told me that I was that big. …and Yes, my first attempt to lose weight was not successful.

Then I decided to do some research on exercise and things that I could eat to try to motivate myself to get the weight off finally. The second time around, I was more successful, but my weight loss did not last. The biggest problem for me was trying to figure out how to eat better. If it was full of sugar, calories, and carbs, I loved it.

After having 3 kids, like stair steps, I needed to change. In 2014 I started my weight loss journey again, and for the first time, I was very successful. The one thing that I completely cut out of my diet was soda. I started to eat more fruit, more vegetables, more salads and I drank a lot more water.

Walking became my best friend. Later, I went from walking to jogging lightly. Now I do different exercises that I never thought that I would see myself do.

Not only did I want to lose weight but I also wanted body definition and a lean, toned look. I walk,  jog, do squats and lift weights. I do crunches and jumping jacks too. I rarely go to the gym. I do the majority of these exercises right at home using furniture in my apartment.

My advice for other: The one thing you have to understand about losing weight is that it is never easy and it’s always going to be a struggle, but it can be done. Never give up!

charlena weight loss

Oct 2015 Update –  Charlena lost 8 more pounds for a total of 67 pounds gone: “Still working hard! 8 more pounds down! I know you can’t see my face, but lifting weights changed my life. I thought that cardio alone would do the trick. It really helped but when I started to lift, that’s when I saw the transformation. My body was a mess. I felt hopeless but now I’m more motivated then ever.”

charlena before and after

Carmel lost 80 pounds

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Weight Loss Transformation of the Day: Carmel lost 80 pounds.  Her motivation began with harsh and hurtful words from her now former spouse. With time and perspective, she found motivation within herself, changed her life and found happiness.  Here is what she shared with us…

carmel before and after

Two months after saying I do, my husband left because he said I was too fat. At first, I was filled with anger and embarrassment. My first thought as I watched him pack was how much I was going to make him regret his decision.  The very next day I started working out. I was fueled by rage and revenge. I quickly lost 20 pounds but every moment at the gym was a chore. Every step was torture.

At some point, around the 25 pound weight loss mark I started enjoying the process. I started feeling good and feeling healthy. I started feeling beautiful.  My focus changed and it became about me. I began to understand that a healthy, active and fit me was so much better than the me I was. I started becoming excited about exercise. I started to enjoy the benefits, the compliments, the new found abilities.

carmel weight lossTwo years later, I can truly say. “Thank you, John.” Did I deserve to be left? No, I didn’t. No one does. Was I fat? Yes, I was well over 240 pounds. Was I unhealthy? Oh Yes! My knees hurt, my back ached. Walking in heels was becoming a chore. Sleeping restfully was hit or miss. Diabetes and high blood pressure were knocking on my door. Here’s my simple reality: I truly believe that if he hadn’t left I would still be that fat, tired, sickly woman in an unhappy and unhealthy marriage.

So, thank you John for leaving me. I truly wish you joy and happiness. Because today I’m healthier than I’ve been in 10 years; I feel more alive and more beautiful at forty than I ever thought was possible in my thirties. I am open to all that the future holds including the possibility of finding true and lasting love. It’s because one day you decided I wasn’t good enough. Today, I can truly affirm and testify that “All things work together for good for them that love God, to them who are the called according to his purpose.”

I’ve changed my eating habits three times over the past two years. Initially, I read the book Eat to Live: The Amazing Nutrient-Rich Program for Fast and Sustained Weight Loss, Revised Edition by Joel Fuhrman. I ate a mainly plant based diet with only about 10% meat. I ate a huge salad daily and a lot of fruit and veggies. My protein source was primarily vegetarian meat or soy meat substitutes. I lost 40 pounds with this diet plan and then I plateaued. At this point I reduced the amount of fruit I was taking and cut out added sugar. That helped me to lose another 15 pounds and then I plateaued again. My final adjustment was restricting my diet to 1250 calories a day and utilizing My Fitness Pal to track my intake. I lost a total of 80 pounds.

I work out four to six times per week. I hired a personal trainer and have worked with him consistently for the last two years. I used Couch to 5k and started running on the treadmill. With my trainer, who is an MMA fighter, I also started boxing as a form of cardio. I lift weights three times per week.

What was your starting weight?
240 pounds

What is your current weight?
160 pounds

What is your height?
5 feet 7

How long did your transformation take?
1 year and 1/2

What advice do you have for others who want to lose weight?
Keep focused, keep motivated but don’t expect progress instantly. Accept setbacks. Don’t punish yourself for mistakes. But most of all, lose the weight for yourself and no one else.

Instagram: @brownecarmel

How Can a Calorie Deficit Help You Lose?

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A common term you’ll hear when researching weight loss or dieting is “calorie deficit”. A calorie deficit occurs when you eat less calories than you burn in a day. This deficit in calories is what the basis of many diet regimens rely upon for results.

Calorie Deficits and Weight Loss

calorie deficitCalorie deficits and weight loss go hand in hand. When you burn more calories than you consume your body will start to drop weight, in theory (medical issues and metabolism problems can be a factor). As an example, let’s say you eat 1,500 calories a day and burn 2,000 calories. If your body needs the 2000 calories, this means your deficit would be 500 calories. Since you aren’t eating the extra 500 calories as food your body takes it from fat reserves instead. Ideally you will have a calorie deficit of 500 to 1,000 calories depending on your weight and activity level.  Each person’s situation is different.

Conversely, If your body only needs 1500 calories a day (that being the number of calories you burn) and you eat 2200 calories, your body has to do something with the extra calories. This is what brings on weight gain.

These 2 scenarios are the basics of weight loss and weight gain. When you look up how many calories you should eat on sites like iifym.com or myfitnesspal.com, they are calculating a deficit of calories based on how many calories you need to stay at your current weight. For example, you may need to eat 2500 calories a day to stay at 200 pounds, so a site or app may suggest that you eat 1800 calories per day for a significant daily calorie deficit (factoring in more exercise as well as healthier eating habits).

To figure out your calorie deficit you will need to do some calculations.

Calculating a Calorie Deficit

To figure out your calorie deficit you will first need to determine how many calories you burn on a daily basis. Daily calories burned includes both your exercise regimen as well as resting calories burned.

To find how many calories you burn during workouts, add up the total numbers of hours you burn per week and divide by 7. Multiply how many pounds you weigh by this number. Then multiply this number by the calories you burn per hour of exercise. Your resulting number will be the average calories burned from exercise per day.

Finding your resting calories burned is best done by using a calculator such as this one.

Once you have your resting calories you will need to subtract your exercise hours from the total. Do this by taking your resting calorie number and divide it into 24. Take that number multiply it by hours per day you aren’t exercising.

After all the calculating, add your calories burned at exercise and at rest together. The resulting sum is how many calories you would have to consume to maintain your current weight. To create your deficit you will need to subtract anywhere from 500 to 1,000 calories (or what you’ve been advised) from this sum. The resulting number is how many calories you can consume on a daily basis.

Don’t want to do all of this math?  Use this calorie deficit calculator instead.

Common Calorie Deficit Errors

There are a couple common errors people new to calorie deficits make that can negatively impact their health and success.

The most common is improper calculations. If you come up with a number that doesn’t sound right, redo the math. If you struggle with calculating your deficit from scratch you may want to find a calorie deficit calculator to do the work for you, but these calculators and apps are not perfect.  It’s key to keep track of what you are eating, how much you exercise and whether you are losing weight.  As you lose weight, you’ll need to adjust your calorie intake and exercising to avoid plateaus.

The second most common error is shooting for a super high calorie deficit right off the bat. A high calorie deficit is a great way to spark weight loss but don’t overdo it. Too much a deficit will leave you feeling fatigued, irritable and can even cause illness from a stressed immune system. You will also be more likely to overeat or binge in response to eating dramatically less food.  Remember, you can also add to your deficit if you find good results but want more of a change.  To many people go from eating 2800 or more calories a day to trying to eat 1200 calories a day not realizing how much food they were eating before they started their weight loss journey and the deficit is too high.

Last but not least, the biggest problem people make with a calorie deficit diet has to do with the quality of food eaten. Just because you’ve created a deficit doesn’t mean you can fill your required calories with junk food. This will only harm your health in the long run to eat like that even though you can still lose weight. Typically if you eat unhealthy foods and still lose weight, you’re actually losing muscle along with the fat, but each person is different.  Eat healthy foods that will support the health of your heart, liver, kidneys and other organs.

TIP:Keep a food journal to track everything you eat, either in a notebook or with a diet tracking program/mobile app. Ensure you insert the proper serving sizes as well (i.e. if you eat 2 servings, be sure you write down calories x2).

When Calorie Deficit Isn’t Working

The human body can be very individual from one another. This means that one diet isn’t going to always work for everyone. Calorie deficits aren’t exempt from this. Common issues associated with calorie deficits include:

  • Constantly feeling hungry
  • Gaining weight
  • Losing muscle along with fat

If you are experiencing these problems you need to either recalculate your numbers or consider a different dietary plan. People who are trying to eat a specific diet, such as paleo or vegetarian, may simply be unable to follow the textbook calorie deficit even though they are already achieving great results without a deficit or with one much lower than recommended.

It is important to consult with your doctor or a nutritionist if you feel like you are struggling with losing weight as this can be due to an underlying health issue, issues with your metabolism or hormone imbalance. Remember that the key to losing weight and keeping it off it choosing a way of eating that you will actually stick to. Don’t be afraid to mess around with your calculations a bit to find that calorie deficit sweet spot for your body.

Sharon lost 113 pounds

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Weight Loss Transformation of the Day: Sharon lost 113 pounds, down from 308 lbs at 5’4″.  After a wakeup call at the doctor’s office, she wanted to avoid any serious weight-related illnesses and live a healthy lifestyle. She shared with us about what steps she’s taken to change her life.

Sharon weight loss story

I began my weight loss journey after going for a routine check up, learning that I weighed 308 lbs and being categorized as “morbidly obese”! I cried like a baby! At 5’4″ tall and suffering from pain in my back and knees, I knew that I needed to do something. There was also the fact that my weight made me a candidate for health issues such as hypertension, high cholesterol and heart disease.

In April of 2013, I begin to change my eating habits and incorporate exercise in my life. My doctor also provided me with a 1200 calorie eating plan that was very helpful. As of today, I weigh 195 pounds. I haven’t seen a number like that in over 25 yrs! I’ll be celebrating my 49th birthday next month and am in the BEST shape I’ve been in since high school (1984 graduate!!!) I continue to eat healthy, which for me is mostly proteins, fruits, veggies, and lots of water. I exercise regularly, whether I’m doing workouts at home or in the office, or going to the gym. I also make sure that I also get plenty of rest.

My goal is to get to 185 pounds, as well as tone my muscles. I know that this is a life long journey. As long as I continue to do the work, as well as with the support and encouragement I’ve received, I will reach my goal!

sharon before and after

Sweet Snacks That Won’t Wreck Your Healthy Eating Plans

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sweet snacks recipes

According to the USDA, the typical American consumes a total of 150 lbs of sugar every year. This includes sugar in everything from candy to condiments. It’s already pretty obvious that sugar, especially heavily processed sugar, isn’t good for our bodies. Sadly, most Americans have a major sweet tooth. One of the most difficult things to give up when you start a new diet are sweet things.

There is a never-ending search for sweet snacks that are low in calories, carbs, fat or whatever you are trying to avoid with your eating habits. The good news is that there are amazing sweet snacks you can make yourself or buy that aren’t going to totally mess up your diet (if you practice moderation) and are healthier options than a candy bar.

Fruit

Most fruit is naturally very sweet when ripe. Berries, melons, citrus and apples are just a few of the wonderful options available depending on the season and the nutrition they contain puts candy bars to shame. Not only is fruit healthy for you but it contains natural sugar that is better than over-processed white sugar (Many fruits like berries have a reasonable glycemic index). Some fruit should still be eaten in moderation due to its high sugar content but overall, but in general eating fruit is a great way to satiate your sweet craving.  Package it as a snack, put it in your green smoothies or eat it how ever you prefer. (Of course, this may not be an option for those of you who are on very low carb diets)

Frozen Greek Yogurt

Froyo is pretty much the perfect delicious alternative to ice cream. Greek yogurt in particular is very rich and healthy for you. Making your own frozen yogurt at home is fun and will definitely take care of your sweet craving.  Practice moderation since many frozen yogurt brands are pretty high in sugar.  Do your research and choose the most natural, low sugar brands.  Also, consider frozen yogurt as a go to on cheat days instead of regular ice cream.

Granola

Granola is not only delicious but also super healthy for you and can be very filling. It makes a great midday snack or a pick-me-up after a workout. The grains in granola help to stabilize your blood sugar due to it’s high fiber content and knock out that sugar craving. Look for brands that are low in sugar and baked instead of fried (check the fat content).  You can also make your own granola and granola bars.

Sorbet

Sorbet is another delicious alternative to ice cream. If you love fruit, you’ll love sorbet. Sorbet is more of a light frozen treat and can be made from nearly anything. It’s also generally dairy-free. Make Your Own: Many store-bought sorbets are pretty high in sugar unlike the following recipes.

Popsicles

Store-bought popsicles are shockingly high in artificial flavors and loaded with sugar. During the summer homemade popsicles are a great way to cool off and get a taste of something sweet, but you can eat them all year round You will need to buy popsicle molds but they are available in most any store like Walmart and are pretty cheap.

Smoothies

Smoothes are super easy to make and can absolutely satisfy a craving for something sweet. All you need is a blender and your imagination. An added health benefit of smoothies is within the blending process itself. When the fruit and other ingredients are pulverized it allows your body to absorb the nutrients and fiber. Smoothies don’t really require a particular recipe but if you’re looking for something new to try, these recipes are delicious and healthy.

Chocolate-Dipped Fruit

One of the simplest yet decadent sweet snacks are chocolate dipped fruits. The trick to making chocolate dipped fruit healthier is swapping sugar-filled milk chocolate for a dark chocolate (70% is a good choice). Dark chocolate takes some getting used to but you’ll find that the more bitter chocolate is delicious when combined with sweet fruit.

Chocolate-dipped strawberries are one of the most popular combinations. Simply melt down your chocolate slowly, in a double-boiler preferably, and wash your strawberries. Use the green of the strawberries to roll the berry in the chocolate. Once covered, you can either leave them like that or add toppings. Set the berries on a sheet of parchment paper and place in the fridge to let the chocolate cool and harden.

Another amazing chocolate and fruit combo are dipped bananas. Bananas are an amazingly healthy fruit that is filled with potassium. To make these, prepare the chocolate the same way. Peel your bananas and cut in half, roll in the chocolate and place on parchment paper. Add toppings if you want, crushed walnuts and granola are especially good, and place in the freezer until hardened.

As more Americans become aware of their health and the dangers of high sugar many food companies now have sugar-free lines of their products. While you can find diet-friendly sweet snacks in stores they usually instead have artificial sugar products so shop carefully. Homemade sweet snacks are fun to make and even more fun to taste test.

Sample Meal Plan – Slow Carb

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slow carb meal plan

Background: The Slow Carb Diet™ was created by Tim Ferriss in his awesome book, “The 4-Hour Body“. I’ve put the information below together to give you some info and show how I would use the plan. Get the book for the full details of how this diet can work for you.

Our super simple meal plan example that adheres to having 4 low carb meals a day with a focus on veggies, beans and lean protein sources (70-80% of your diet).  I would suggest you eat every 3-4 hours and start eating no later than 9am. You will eat like this 6 days a week. Day 7 is your “cheat day” where you will have one cheat meal and cheat snack of your choice.

The Plan below is JUST A SAMPLE, so feel free to modify this plan to your needs.  The main goal is for you to eat low carb, simplify your eating and become more aware of what you are eating.

How much you eat of each food group you eat will be determined by how many calories/nutrients you need to lose weight.  Calories, Protein, Carbs and Fats!

In my opinion, depending on your weight and height, most people who are doing intense exercise regularly, will need 1300-1900 calories. Start by going to calorie calculators at iifym.com, freedieting.com or myfitnesspal.com to determine how many calories you will eat. THIS IS MANDATORY! You need to do your research and create a calorie goal at the start.

You also need to have an idea of how much food you should eat in terms of protein, carbohydrates and fats. If you don’t have some idea of these numbers…how do you really know what you’re eating?  How do you know whether your eating habits are the real issue hindering your weight loss?

Meal 1 – Lean Protein – Vegetables
(Substitution for more carbs: You can have non-instant oatmeal, 1/4 cup walnuts, 1/4 cup almonds or 1 serving of whole grain/no sugar cereal instead or veggies)

Snack – 50 to 200 calories of fruits, veggies, greek yogurt, low fat cheese or lean protein.  (optional)

Meal 2 – Lean Protein – Vegetables

Meal 3 – Lean Protein – Vegetables/or Beans

Snack – 50 to 200 calories of fruits, veggies, greek yogurt, low fat cheese or lean protein. (optional)

Meal 4 – Lean Protein – Vegetables/or Beans

If you want to do 3 meals a day and 2 snacks, that’s find too.  Just remove Meal 3.

When to Eat:
For example, you could do 8am – 12pm – 3pm – 6pm or 7am – 11:30am – 4pm -6:30pm.  It’s up to you, depending on your schedule. I find that for most people more than 3 hours without food will cause serious hunger cravings and a serious drop in blood sugar, especially when you are eating limited calories (which I know that some people like to do).  If you can’t have a full meal, have a snack that is 70 to 200 calories.  Don’t go overboard with snacks.  They should fit into your overall calorie/nutrition goals.

How to Use Snacks:

When you put together your meal plan in terms of how many calories you need, use snacks to balance our the equation.  For example, your meals may be approx. 400 calories per meal x 4 meals = 1600.  If your goal calories are 1700 then you may want to have a 100 calorie snack or two 50 calorie snacks.

Lean Protein/Veggies/Beans

Lean Protein – 0 g carbohydrate, 7 g protein, 0-3 g fat, 45 calories per serving.

According to BreastCancer.org, a deck of cards represents a 3-ounce serving of meat or poultry. Similarly, a checkbook is a good representation of a three-ounce portion of fish.  These examples represent 3 lean servings of protein (about 135 -150 calories):

  • 6 egg whites
  • 3/4 cup of cottage cheese
  • 3oz of lamb
  • 3oz of pork tenderloin
  • 3oz of skinless chicken
  • 3oz of canned salmon
  • 3oz of cooked shrimp

Lean protein that is a bit more fatty has 0 g carbohydrate, 7 g protein, 4-7 g fat, 75 calories per serving.

Vegetables –  Non-starchy Veggies contain 25 calories, 2 grams of protein on average (some have more protein) and 5 grams of carbohydrate per serving.  What is a serving?

½ C Cooked vegetables (carrots, broccoli, zucchini, cabbage, etc.)
1 C Raw vegetables or salad greens
½ C Vegetable juice
If you’re hungry, eat more fresh or steamed vegetables.

Beans, Peas and Lentils – 15 g carbohydrate, 7 g protein, 0-3 g fat, 125 calories per serving.  Here are some examples of a serving.

Baked beans

1/3 cup

Beans (black, garbanzo, kidney, lima, navy, pinto, white)

1/2 cup

Lentils (brown, green, yellow)

1/2 cup

Peas (black-eyed, split)

1/2 cup

Refried beans, canned

1/2 cup

Whether you are having 3 servings of protein per meal or 2 servings of beans…that has to be determined by what your calorie and nutrient goals are.

YOUR TASKS

  1. Visit freedieting.com, iifym.com or myfitnesspal.com and determine how many calories you will be eating.  You also need to know how much you plan to eat in term of protein, carbs and fats.
  2. Divide up how many servings of what foods you need to reach your calories goals.  How many servings of protein and veggies do you need to reach 400 calories per meal?  What can you have for a 100 calorie snack that will fit into your calorie/nutrient goals.
  3. Create a list of 10 breakfasts, 10 lunches and 10 dinners that you would like.  Go online and search for low-carb, paleo and carb cycling recipes for ideas.

Tip: Focus on simple, straight forward meals that are easy to prepare.  Don’t use too much sodium or and keep track of any oils or butter used.  All calories count, including what you drink.

Note on the suggested calories: Many people have asked for for a 1200 plan but, I actually think that 1200 is way too low for most people and in the long term you can cause damage to your metabolism. Depending on your height, activity level and current weight, I would suggest that you add 300-600 more calories to that 1200 in the form of healthy, natural snacks between meals (fruit and veggies preferred) because for most people who are exercising 1200 alone is too low.

We are providing these meal plans for your personal use only. Do not distribute or use these plans commercially.

Disclaimer: Nutritional content will vary depending on the brands of food used. This meal plan does not take into account serious illness or specific nutrient ratios. If you are pregnant, have high blood pressure, heart disease diabetes or other medical issues, please talk with your doctor or dietitian/nutritionist before changing your diet significantly. These plans are meant to be examples of balanced eating, but we all have varied needs. Use this information as an example and take caution with regard to your own specific nutrition needs.