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Weight Loss Basics

  1. Wheat Free Diet 101: The Beginner's Guide to Dropping the Pounds and Losing Your Belly!
  2. What is the Ketogenic Diet?
  3. Beginner's Guide to the Keto Diet - What to eat and tips to burn fat fast
  4. How to Lose 20 Pounds as Fast as Possible

Your body is a complicated machine and will require tweaking! In particular, many people find they lose weight even when they eat much higher amounts of protein and lower amounts of fat than might be suggested. The Ketogenic Diet is a low carb, high fat diet that helps to put your body into nutritional ketosis. This state can help your body burn more fat. Now I am doing keto again to help me reach my athletic goals. In fact you could lose up to twice as much weight! When 53 women spent 6 months following either a low-carb or a low-fat diet, the low-carb group lost twice as much weight on average.

Exactly why this is the case is unclear, but this was the conclusion of a study which followed participants on a ketogenic diet versus those on a traditional low-fat diet. Many studies have looked at whether the state of ketosis suppresses our appetite through the actions of leptin and ghrelin. We just love learning about the science and sharing what we learn with you. Let start by telling you that Keto is NOT easy. It will trip you up on those bad days. Ensuring you have plenty of healthy Keto foods around is essential. Here are some of the basic categories:.

This can also be caused by not enough electrolytes in the system Magnesium, Potassium, Sodium. You can also consider supplementing with a ketone supplement to give your body the energy it needs while it adapts to burning fat for fuel. It can be tough going it alone. Even more concerning, this type of strict dieting may lead you to develop an unhealthy relationship with food. In fact, restrictive dieting is a form of disordered eating that leads to other unhealthy behaviors, such as binge eating 14 , 15 , This is highly unnecessary, as the diet is already very low in calories. Potatoes can undoubtedly be a nutritious component of an overall balanced diet.

However, they simply cannot meet all your nutrient needs. They lack two major nutrients — protein and fat. One medium-sized potato provides only 4 grams of protein and virtually no fat 3. Still, you could put yourself at risk for several nutrient deficiencies if you choose to follow the diet long term or in frequent bouts Fad diets like the potato diet are popular because they promise rapid weight loss.

However, muscle loss usually accompanies fat loss while dieting — especially when calories are drastically reduced. Studies show that eating extra protein may help reduce muscle loss during calorie restriction, but the potato diet lacks a high-quality protein source 19 , When following a very-low-calorie diet — such as the potato diet — your body may adapt by slowing down its metabolism and burning fewer calories Studies suggest that this slowdown may persist for many years — even long after ending a calorie-restricted diet Though potatoes are the only food allowed on the potato diet, they can be prepared in several different ways, including:.

Salt is the only seasoning permitted on the most basic version of the diet. However, other variations allow spices and fat-free condiments. Additionally, some dieters use chicken or vegetable broth to make mashed potatoes or mash the potatoes plain. The list of foods to avoid on the potato diet is endless, as it restricts anything besides potatoes. Certain types of potatoes should be avoided as well — especially anything fried in oil or overly processed. Here are examples of potato foods and products to avoid:. This means no sweet potatoes , yams, cooking oils, toppings, condiments, or spices.

Salt is an exception but should be used sparingly. This sample meal plan for day 1 consists of 9 medium-sized potatoes 3 pounds or 1. This sample meal plan for day 2 uses 12 medium-sized potatoes 4 pounds or 1. This sample meal plan for day 3 uses 15 medium-sized potatoes 5 pounds or 2. On the potato diet, you eat only plain potatoes for three to five days. Though it may help you lose weight, it hasn't been studied, is extremely restrictive, lacks certain nutrients, and may lead to unhealthy eating behaviors.

He also had a diagnosis for my hip. And, yes, I wish I had gone last summer. But, oh well. Here we are. After few weeks of treatments, I should feel a lot of relief. I feel like three days of my life disappeared. I think that made a great difference in my sleep and energy levels.

I have had lots of gas throughout this eating regiment TMI? Impressions : I reached my thirty days. I celebrated with five fries tonight. I figured six hours was close enough since I omitted lots of illegal foods before my official start date. AND the fries were white potatoes and cottonseed oil, not huge offenders. And I only ate five. Grains come back on Saturday. See ya tomorrow! If you made it to the end of this record, you deserve a medal!

Considering doing a Whole 30? Then check out my list of recipes as well as my synopsis of what I learned. This post does include Amazon affiliate links. If you make a purchase through those links, I am paid a small amount in way of advertising fees. Jessica, I am over the halfway mark Monday was day 15 and I tried your monkey salad this morning and loved it!!! I never did find the coconut chips, but I just used organic unsweetened coconut flakes and it still was really good.

Thanks again for posting your food log—I really appreciate it! Hi Jessica—thanks for checking back!

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Wheat Free Diet 101: The Beginner's Guide to Dropping the Pounds and Losing Your Belly!

I went three weeks and I know this sounds lame, but it just became so stressful I had to stop. I felt a lot like you at the end—I just wanted it to be over. Not because I wanted chips or cookies or junk food—well, maybe some ice cream—but more because I was stressed out about every single thing I thought about putting in my mouth and that is not what the intent of the program is, so I weaned off. I am not eating fast food or junky crap filler foods. I can say for anyone else wanting to try it that it really does work and the only negative was the amount of stress I felt about food.

I think you hit the nail on the head. That wears on ya. The thing is, with a longer time on the diet, it becomes as mindless as what you were used to before. Like any other habit, once it is established it is hard to break…no matter what it is. I am thinking of starting this up myself. I really really loved this compilation of your food. Gives me some great ideas and I really appreciate your attitude. You always look to the positive and talk about being grateful for what you have versus what you were missing.

Thanks you for being so positive! Aww, thank you for such kind encouragement. I have been tempted to go back to the Whole 30 but I have mixed emotions. I know for my hip pain and back issues once I gave up caffeine and started doing yoga 2 days a week my back and hips improved.

I have done the whole 30 2 times. I know this was written earlier this year but did you ever figure out what your hip pain was from and how to cure it? I have bursitis in my hips and it makes running, standing for too long, repetitive exercise, etc. Still working out what it is. Xrays with my GP show up fine. Hi Jessica. Just a thought on your hip pain. Turns out I have an egg white allergy and the eggs were causing the pain. I noticed most days you are eating eggs…wonder if you might be reacting to them as well. Last month both SI joints went out.

Through a series of chiropractic visits, we determined that one leg is still shorter than the other has been since childhood. This discrepancy finally caught up with me, I think. Thanks for checking in! I have done Paleo for a year, and do cheat a little. I am sharing with a friend who may be interested in trying and I found your daily meals and experiences very helpful. I hope it helps her too. I read about your SI problems. When I was 17 I was in a motorcycle accident and dislocated my left sacroiliac joint and was in traction for 7 weeks, wheelchair for 2 weeks and crutches for another 2 weeks.

After I would have excruciating shooting pains down my left leg from the joint. I feel your pain and hope that you can fix it. My left leg is a little shorter now than my right leg, but the pain has gone away after healing and I thankfully have had no recurrence. Good luck with your Whole30! Glad you found Good Cheap Eats. Read this for the Whole 30 insight, but wanted to comment about the hip pain…I had terrible hip pain that also triggered sciatica and after a year and multiple doctors I finally found relief by doing pilates reformer with a very well trained instructor. Turns out I had terrible alignment issues and my weekly tune up seems to keep it all in check.

I made them. They are most successful if you buy the white sweet potatoes as opposed to garnet yams. Good luck! It was a great experience. I plan to do it again, just need to wait until my cooking projects are behind me. Hello, I am thinking of starting this Whole30 thing on January 1st. One question I have is what about snacks? So you have 3 meals a day and can you have 2 snacks in between? I also workout everyday so am I able to have pre and post workout snacks?

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That is my main concern. Thanks for any input! I definitely recommend reading It Starts with Food. That explains all about snacking as well as workout snacks. Have you tried adding lots of gelatin to your diet to help with your hip pain? You can make homemade bone broths or buy powdered gelatin. They have a powdered source from grass-fed cows that you can buy. My sisters and I have all suffered with various joint pain- knee pain for me and hip and SI joint pain for my sisters. Daily gelatin intake helped tremendously for us.

Thank you for this post. Starting for the first time, and this has definitely motivated me. Did you mention above how much weight you lost … if any? Would LOVE to know these things…. In fact, my clothes were tighter at the end of it than when I started. I think that I was bloated due to all the eggs. Do eggs cause bloating? In my experience eggs cause bloating. Thankfully for me I have discovered it IS gluten and dairy that cause my symptoms.

Some people are affected by eggs and nuts in this way, and I noticed that you started to eat eggs everyday and your pain got worse? Just thought it might be helpful to point out? The way I found my sensitivities was with a pretty strict elimination diet recommended by a naturopath. Each phase only really lasted a week and if you had no reaction to something then you could move onto the next. Obviously sugar, caffeine and processed food were also avoided. I just thought I would share.

I can definitely related to eating out and the staff saying a meal is gluten and dairy free, yet the pesky pain comes back for a week or more until I get whatever it was out of my system. As your blog has helped me tremendously with my diet thank god for Monkey salad! I wanted to offer my help with your hip pain. I am a physical therapist in the LA area and have lots of experience with women and SIJ dysfunction, and am more than happy to offer any help I can.

Thanks, Jenni. The hip pain has been flaring recently, with some numbness during exercise. Jessica goodcheapeats. I have found that regular yoga has almost completely cured me of the pain. I take classes at my local YMCA, but there are plenty of videos out there. Hi Jessica! Thanks for all of your great meal ideas. I just started the program yesterday so this was very helpful! I was wondering though, what types of dressings did you put on your salads, if any?

The program includes a lot of salads and I am weird about eating drug salads. Balsamic vinger typically would do it for me, but the vinger I continue to find has sugar in it. What did you do?? I used a variety of vinaigrette dressings. During the Whole 30, I used mostly coconut oil or olive oil.

What is the Ketogenic Diet?

I made ghee once but that was too much work. What was your favorite way to drink your coffee during your Whole 30? Do you still drink your coffee that way? How expensive was it to do this compared to your normal months? My grocery budget is pretty tight as it is and I meal plan and cook a lot from scratch already , and looking at some of your ingredients makes me wonder if I can afford it…. I followed you when you went through this, and now am re-reading for some inspiration!

It was the only one I found without additives. I seemed to enjoy it most before and after the Whole30 when I drank it alongside Monkey Salad or something else that was sweet. Cost is tricky.

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I think we spent a lot more food that month, but part of that might be because I was cooking two meals every time, and buying the groceries for two meals. If I had made the same thing for everyone, it might have been different. That is pricey, too. Funny how cheap sugar and processed meats are in comparison to the real deal. Will be posting new meal plans, grocery lists, and recipes. Hi Jessica, I am thinking of trying this because the last 30 days I gave up sugar, flour, coffee, and splenda. I feel so much better than I did before, and all of my cravings are gone.

That being said, I still feel a bit sickly and bloated, and I have not lost much weight maybe 4 pounds. My sister and my dad have both struggled. My dad has lost 12 pounds on his Whole 30 and is feeling really good. It might be worth a shot! I am thrilled to have stumbled upon your blog! I started the Whole30 yesterday and while giving up my sugar is definitely a concern, my biggest struggle is meal-planning and finding the TIME to prepare these meals. I work full-time and have a one year old, so I am a crockpot junkie.

You have absolutely given me some confidence in this area.

Beginner's Guide to the Keto Diet - What to eat and tips to burn fat fast

Question: Do you make your own salsa? Also, where do you find your ghee or clarified butter? Yes, I make my own salsa. So sad to discover that Chipotle uses soy in most meats. It has been my go-to place to eat. Hopefully no more carnitas shortages in sight. How did the reentry phase go? Where are you now several years later? It was another year before I started yoga and that solved my hip pain. I never had sensitivities to food, but still try to eat clean more often than not. I think unprocessed foods is the way to go. Just wondering if it paid off as far as weight loss.

I recently completed my first whole 30 and lost 14 pounds. Your website was a great resource for me and I wanted to thank you. Yes, my more recent posts reflect that. Thanks for the reminder. Having a little issues to what to make each meal but managing it. Day I had the hangover they are talking about. Headaches that lasted all day and just being tired. However, I have been sleeping deeply for the last 3 days!!

How to Lose 20 Pounds as Fast as Possible

One thing for sure, even at day 5, my appetite has been at bay. Not like before that I eat a plate full of carbs and than be hungry an hour later. Happy about that as well. Wish all of you luck. Hang in there! Have you looked at the meal plan here? Such a great blog post and so many inspiring meal ideas. Reading your above comments, I agree that the most stressful part of the whole 30 is planning what you will eat everyday.

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  8. Good for you. My second round was harder for me. Go figure. I have been following the whole 30 program for almost a year. I have lost pounds. It does help weight loss, and after awhile just becomes second nature. How wonderful for you! So much useful advice. Jessica Fisher, I really appreciate what you are doing. I stumbled upon this old post and I am considering giving the Whole 30 a try as I am gluten free and I often find it hard to keep my eating clean. However, the only meats I eat are chicken and turkey. Do you think that making meat substitutions or eliminating it altogether in some recipes with adversely affect the design of the program?

    Thank you thank you thank you!! I was trying to find a good, concise place to find a variety of meal ideas and your blog was perfect! I am easing into the Whole30 right now, trying to make better choices we have a couple out of town trips and things in the next couple of weeks so I am going to wait to go full on. I love your menu ideas!! Thank you for taking the time to post all these wonderful recipes and ideas! I will be trying the Monkey Salad very soon!! They do use Rice Bran Oil to cook they food items, however. Yes, Chipotle has moved to rice bran oil since I did my whole 30 in The Whole 30 people have also adjusted their rules on cooking oils while eating out.

    Should be much easier to do now. A couple hints. Avoid all sausage, you mentioned you did not feel well. I have yet to find sausage I can eat. Second, Never eat fruit with other foods, such as eggs. It sits on top of the food in the stomach and slows down the digestion. Can be eaten with nuts, but very few other things.