Fat Loss Before Weight Loss
There are a few subtle differences between a diet plan for fat loss as opposed to weight loss. The main factor in choosing foods that give speedy and visible results is the time factor.
A common question for anyone wanting to lose weight-fat or body mass, is “what do I eat for the quickest results?”
The best answer is a meal that leaves you:
- feeling full and satisfied for the longest amount of time
- “nutrient-dense” to optimize healthy choices and the body’s ability to absorb the nutrients
- helps the body to begin to detoxify, heal, and rebuild the digestive system for sustainable results
- easy to eat and replicate
- reduce the desire to eat sugary and high carbohydrate foods, which will lead to weight gain and other issues
- provides variety so that you are not bored or eat out of boredom. I call this #findyourflavor 🙂
At Reset Your Weight, the one meal that easily accomplishes each bullet on this list is called the Basic Meal.
If there was an easy way and a hard way to lose weight, which one would you choose? Are you finding yourself trying to choose foods and diet plans that are high in lean protein, sustain you with healthy fats, choose carbs that don’t spike blood sugar levels, or only suggest real, unprocessed foods as the means to losing weight quickly and safely?
In short, that’s the real way to sustainable weight loss. Those foods will positively alter the current state of your gut microbiome, switching your bacterial ratio from “fat” to “lean” regardless of your overall meals throughout the weeks and months.
Reset Your Weight takes the best from proven, effective diets and known “super foods” and places the focus on digestive health in order to alter and improve gut health. Real foods can detoxify, heal, and supply much needed nutrition the digestive system for long term, sustainable weight loss.
That path is both the easy way and the hard way to lose weight. It’s hard because it takes time, like most things worth the wait. Each meal you eat affects your gut health, for better or worse.
Once you help your body to rid itself of excess toxins (stored in fat cells and organs), replenish enzymes and nutrients, and repopulate your digestive system with beneficial bacteria, the dirt path becomes a maintained road.
Let me offer you a few necessary tools to turn that path into a road as quickly as possible so that you can not only lose weight fast, but sustain those food choices as a lifestyle and keep walking-perhaps even jog or run, toward your optimal weight.
In Support of Food
Deep Traditions and Food Rules author Doctor Shanahan’s research gives great explanations as to why Reset Your Weight is effective and safe, and better yet, that its effects go beyond weight loss:
She found the commonality among healthy cultures and describes them as her “Four Pillars of Authentic Cuisine. We need to eat them as often as we can, preferably daily. They are I: meat cooked on the bone; II: organs and offal (what Bourdain calls “the nasty bits”); III: fresh (raw) plant and animal products; and IV: better than fresh—fermented and sprouted.”
I designed the Challenge Reset as the primary tool to eliminate food cravings by stabilizing blood sugar levels and to introduce real, nutritious foods so that any body can be propelled into weight loss quickly and safely. The nutrient dynamics of the soup meal is a completely balanced, highly nutritious meal and the slow addition of probiotics introduces good bacteria into the gut microbiome.
The enormous amount of energy people experience around day two or three is the body kicking in to fat-burning mode. The surge of energy is actually the body using the meal for immediate fuel and then turning to stored fat to burn as additional energy. You will move past “just wanting to eat” and eat only when the body is actually hungry.
Be ready to get back all that time you spend thinking about food. Prep for a hobby, grab that book you’ve wanted to read, or plan on some high intensity activities; and set an alarm-to remind you when to go to bed with enough time to slumber for at least 8 hours. Yup.
“I was in my mid-30s, a former avid runner who let a busy life take over. I stopped exercising and started making very bad food choices, resulting in a 30+ pound weight gain. I felt horrible. I had no energy, had constant asthma flare-ups, and was showing early signs of hypertension. Something had to give.
That’s when Amanda told me about the GAPS diet and how it changed her life. I decided to give it a try. I will not lie; it was tough. There were days I wanted to give up. But with a quick call or text to Amanda, I had the motivation to continue on. With Amanda’s encouragement and knowledge, I persisted and was able to drop over 30 pounds (in 8 weeks) using a combination of GAPS and her beginning research for Reset Your Weight.
The cravings are gone, I have normalized my blood pressure, have rare asthma flare-ups, and I have TONS of energy. So much energy in fact, I am now running 3-7 miles every day! And it feels GREAT!” – JL Harris, Author, Editor
Diets that have it right for the best fat and weight loss:
- High fiber diets (resistant starch and soluble fiber)
- High protein with moderate carbohydrate
- “Living Foods” from raw ingredients
- Healthy fats
- Gut health focus
- Anti-inflammatory foods
- Unprocessed, whole grain foods
Reset Your Weight combines all of these accurate, healthy weight loss foods into one meal using Basic Bone Broth and Fermented Foods, without following an extensive or regimented plan or even using the term “diet.” I like the direction that the neuroscience Ph.D blogger, Darya Rose, and author of Foodist takes the movement toward weight loss as a “healthstyle.”
There are diets and food plans that highlight the importance of incorporating bone broth into recipes, like the popular Whole30 and Paleo diets, but they do not combine the amazing benefits of bone broth with fermented foods in a simple, straightforward manner.
The result of those two foods working in tandem to heal, repopulate, and stabilize the gut with beneficial bacteria and readily absorbed nutrients is the simplicity of losing weight with Reset Your Weight.
Be Fast, Furious, and Still Stable
Do I think that you will enjoy living on soups for endless days in order to lose weight? Heck no! However, the less of these choices in addition to soup meals, the quicker the stored fat and inches will come off. This Basic Meal is like the bulldozer tool for preparing your road. Use the bulldozer; it’s free and really effective.
Eating your “normal” repertoire of foods can actually help your gut (and mental state) feel not so “diet-y” and stressed since this Basic Meal is probably unlike any of your preferred foods. Stress is bad; it triggers all sorts of things to happen in your body, which leads to weight gain. I think we all know how to gain weight at this point in our individual and collective lives.
Read more about causes of weight gain and plateaus.
When I was on the GAPS Introductory Diet five years ago, my gut detoxed so quickly that I couldn’t eat anything but Stage 1 (soups) foods lest I felt like dying (alone, in the bathroom…) and stayed the program course as designed over the period of a few months. There was literally no leeway. I designed something a little more flexible, personable, yet just as effective based on years of research.
One Quick, Basic Meal
It’s that simple. The Basic meal for quick success that gets you started and joyfully jogging down your new path to a healthy weight using real foods is very simple and can be prepared 5 different flavor ways. Variety is the spice of life and keeps your brain along for the ride 😉
The Basic Meal ingredients:
- 2-4 cups traditional, collagen dense bone broth, not stock (click here for online ordering suggestions)
- Lean protein, 3-5 ounces
- Way more veggies than you think you can actually eat in one meal
- Spices and herbs for seasoning; flax meal (aim for 1-3 T, depending on your texture preference)
- Probiotic (fermented food, drink or liquid brine of a ferment, supplement, cultured dairy)
You can read more details about this here as it relates to the Challenge Reset for a fat flush and the start of healthier eating for weight loss. The foundation for this meal for quick fat loss is the key ingredient of bone broth. The nutrient profile and versatility of bone broth makes it invaluable for both immediate fat loss and the longer term goal of weight management.
The Significance of Bone Broth is the best place to start for an introduction to bone broth.
To start losing fat, eat:
- Soups, soups, and soups made with bone broth, lots of veggies, and any proteins you enjoy
- Broth-based Basic Meal
- Any type of probiotic (live, active beneficial bacteria). You choose! Stick to just one or mix and match 🙂
- A raw veggie that has been fermented is best because then you also get the nutritional content of the food and its “unlocked” super powers (enzymes, acids, minerals, more vitamins…)
- Cultured dairy ferments (milk kefir, plain whole milk yogurt)
- Probiotic drinks sweetened with fruit or unsweetened
3. Limit, but don’t exclude all bread, pasta, sugar, refined and processed food for as long as possible. The less you eat of these, the more fat you lose. Exclude if you really want a challenge!
Variety Is The Spice Of Life (and for Food)
Another common and justified question is, “At what point can/should we start putting bread, pasta, sugar, refined and processed foods back in?”
At any time 🙂 You don’t have to ever stop eating them, if you chose. Both fat loss and weight loss will be slower, as those foods impeded the ability of the bone broth and probiotics from detoxifying and healing the gut; a healthy gut microbiome is established and “populated” with trillions of beneficial bacteria outnumbering and overpowering “bad” bacteria that are thriving on refined sugars.
- Simmer the pasta or grains in water with bone broth added into it.
- Eat sourdough breads and desserts.
- “Process” your own foods to preserve flavors through fermentation or water bath canning.
- Let the combination of probiotics and bone broth help you kick sugar cravings to the curb!
… Now, I eat some foods with sugar;
I don’t eat foods for the sugar. Big difference 🙂
Research studies have found this balance to take place in about 3 months. After this firm foundation is established, I’d recommend incorporating bone broth into your cooking at least twice a week and fermented foods or drinks on a weekly basis as well.
I’m going to take a gander that after the three months and a healthy gut microbiome, your desire to eat “the other foods” will decrease dramatically as will the quantity of foods eaten. Instead, you’ll crave nutrient-dense foods. Gasp! 😉
“How long to I need to just eat bone broth soups?”
While there are plenty of tasty soup and stew recipes, you don’t need to eat just soup for three months! (I’ve made it 9 days on just soup before I got bored.) Something amazing is happening as you “just eat soup” and fermented foods with minimal “other” foods: the gut-brain connection stops fighting over dominance for a steady supply of energy through food.
Fearless Eating is another great website resource that has recipes that support gut health.
When your gut is able to properly digest and absorb quality nutrients, your brain doesn’t need to keep nagging the gut to “feed it” a steady supply of glucose (energy). Your subconscious gets to think on other things; your gut just sends signals to the brain when it is actually hungry.
Read this post on how the Reset Your Weight basics meet the body’s biological and psychological needs.
Where do “other foods” fit in to what I want to eat?
Don’t overthink it. Eat broth-based protein and enjoy loads of veggie carb foods. Have probiotics. Be merry.
If you want to eat something else, do it! (And then “chase it down” with a fermented food so that the good bacteria still have the upper hand in the gut and can get back to work kicking out the bad bacteria who crave food’s easy sugars. Phew 😉
Will I always need to Reset?
Nope! How often do the people you know who are typically very lean fluctuate in their weight? Hardly ever. This is because they have a healthy gut microbiome that can digest and absorb what the body and brain both need for energy and life.
You won’t need me, Reset Your Weight, any more. It was good while it lasted. It’s OK to move on, find a new hobby, eat awesome food with a fresh perspective. Just do me a favor and send other people to the site, please?! 🙂
What does a “healthy gut microbiome” have to do with weight?
Everything. Our body is about 90% bacteria and only 10% “human.”
food + gut (bacteria + digestion = [insulin + hormone] regulation + nutrition = energy) + brain = weight +/-
End result? A healthy gut has a waistline.
Post another question as a comment!
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