By using thekatrinaruthshow.com, you consent to our use of cookies.

News

4 Steps To Perfect Nutrition For Fat loss

"nutrition for fat loss"You may have seen this image before.

It’s the updated food pyramid, now called the food plate.

The current ‘rules’ on nutrition tell you to focus on whole grains, low-fat dairy, a small amount of lean protein, and a decent amount of fresh fruit and vegetables.

If you follow mainstream nutrition advice you’d be proud of yourself for eating something like muesli or porridge for breakfast, a nice salad sandwich or wrap for lunch, and perhaps a whole grain pasta for dinner, with a non-cream sauce of course, and some lean protein mixed through.

For snacks you’d turn perhaps to fruit, or low-fat yogurt/cottage cheese, maybe the odd muesli or protein bar, and even a low-fat muffin from time to time.



It’s time to get real: if you follow this diet, you’re going to struggle to lose body fat and you may even start to gain it over time. 

As one of my colleagues so aptly put it:

“The plate is designed to make you hungry and stupid. In fact, the reasoning behind the plate seems to be pretty much that whoever pays the most gets the biggest place on the plate!”

nutrition for fat loss – in 4 simple steps

  1. Meeting your protein goal
  2. The carbohydrate conundrum
  3. The truth about fats
  4. The perils of healthy snacking

This is a 4-part series, and today we will cover part #1 – meeting your protein goal.

"protein for fat loss"

When you focus on consuming more of the right stuff, the ‘wrong’ or unhealthier stuff is automatically crowded out. 

It’s a very positive way to look at a process that can otherwise seem restrictive and never-ending, don’t you think?

And when it comes to choosing the right stuff, protein is absolutely where you need to start.

It’s been my experience that over 90% of clients coming to me to lose fat are not eating enough protein. By adding adequate organic lean protein along with other smart crowd-out foods you can achieve amazing results. Just look at this transformation, achieved by my client Kelly over a 12 month period. She didn’t achieve that change without some good protein, let me tell you!

"biosignature melbourne"
So how about you?

Do you think you could handle eating more of the right stuff if it meant achieving your own transformation?

 Here are my golden rules for protein consumption; a simple overview to get you started.

  • Start the day with some form of animal protein (eggs or an organic protein shake included)
  • Consume animal protein of some form at least 3 times per day, but up to 6 depending on activity levels and your individual goal. One of my favourite things is to have a ‘mini meal’ at morning tea to boost my protein and greens intake.
  • Increase (quality) protein if you’re struggling with poor energy, constant cravings or hunger, or just an inability to lose fat. This is not the only solution to this problem but it is a common solution!
  • Quality counts: choose organic or free-range where possible
  • Variety is crucial: try to rotate as many different kinds of protein as possible, including eggs, salmon, low-mercury fish and crustaceans, poultry including turkey, rabbit and other game meats such as kangaroo or venison, bird meat like duck or quail, organic grass-fed protein powders, and even supplemental protein for after training or in emergencies. Poliquin BCAAs are my favourite choice here.

Stay tuned for Part 2 of this series, the Carbohydrate Conundrum!

Struggling To Get The Body You Want? Check Out My Eating Plan.

"eating plan"Learn how to eat right, effortlessly and how to include your fave treat meals and feel great about how you eat. Recipes, meal plans, how to eat and what to eat as well as 8 fabulous free bonuses!

Check out my Look Great Naked Eating Plan today!

Don’t forget –

Life is Now. Press Play.

Kat x

P.S.

🔥🔥 FIRED UP & FINANCIALLY READY TO EXPLODE is here! Eeeeeeekkkkkkkkkkk and a HALF! I have not been this, well, FIRED UP & READY TO EXPLODE in a LONG while.

https://thekatrinaruthshow.com/firedup

You know when something just comes through you?

And it’s HOLY FREAKING FLOW YES and all the things?

And you FEEL the fire and the gold and the energy and the NOW?

Well,

this is that.

AND THEN SOME.

I’m so proud to invite you in to this brand new course with me! I will be teaching this in a LIVE Facebook group with twice weekly livestream trainings (+ more!) – something I have not done in a very long while.

When you say yes to soul-

life says yes to you.

Fired up and Financially Ready to Explode is the NEXT level wealth and mindset strategy for the already successful woman who is done playing small!

Here’s the thing –

There are very clear reasons why you never quite get to that FULL inhale-exhale state of money freedom, even as your income and lifestyle goes up.

You can bet your sweet ass we gonna talk about those reasons. Understand them. And learn how to roll with them. BECAUSE YOU GET TO BE ABLE TO BREATHE FULLY BEING YOU.

And OMG. So much more. And a LOT of it comes down to understanding that the MONEY WORKS FOR YOU WHEN YOU UNDERSTAND HOW TO ROLL WITH YOUR OWN CHANGING NEEDS.

And? That there are a million freakin’ ways to make money and there is ALWAYS money there that gets to come from flow. So for women like us … one of the biggest FOOLHARDY AF things we can do .. is try to make our business flow respond to things we think should work, things that did work, things that are working for others, etc!

What we need instead is simple:

A clear freaking understanding of where today’s money is at. This week’s. This months. The long-terms. And how to do it all in a way where true wealth growth becomes automated and inherent to who you are. Where you can breathe fully in your creative needs each day. AND, where it’s ALL fun and yes whilst making a crazy impact on those you want to help!

In short?

You need to get FIRED UP AND FINANCIALLY READY TO EXPLODE with me.

And that’s what we’re gonna do here:

FIRED UP & FINANCIALLY READY TO EXPLODE

– Next Level Wealth Mindset & Strategy for the Already Successful Woman Who is Done Playing Small –

We begin Thursday Feb 18th, US time.

https://thekatrinaruthshow.com/firedup

30 days together.

Bi-weekly livestream trainings in our closed Facebook group. (Yes! I have not done this in absolutely AGES!)

Q&A sessions after each live training (times will vary to account for the multitude of timezones, all sessions recorded)

Daily conversation and asskickery and added learning in the Facebook group (I can’t wait!)

Journal prompts + homework to follow each training

Complete understanding of the different ways money should be coming in, covering over 30 different considerations for where money comes from and why it’s NOT coming in when it’s not!

Tailored to you pathway for understanding your blocks, setbacks, why you would NOT want what you say you want, and exactly where the biggest ‘bang for your buck’ moves are to be made in order to open up receiving.

Tailored to you pathway for understanding how to flow with the above based on your changing needs, energies, goals, and desires!

I’m teaching you exactly how I always know how to roll with my OWN ebbs and flows, and the exact way that I do that. This is why it’s tailored! I teach you how to design the process for YOU, and how to always know when things need adjusting or fine-tuning

Here is my all in all purpose and intent for you with this brand new course:

1) You understand how to get money to show up from you via automated and systematic ‘cash machine’ sources, in a way that is fully aligned and flow yes for you and your brand AND your peeps

2) You understand how to roll with the day to day living breathing moving changing multi-passionate VIBE of the thing, namely how to pluck down money from the great beyond like the supernatural badass you are DEPENDING ON WHO AND WHAT YOU ARE AND WHAT IT IS YOU NEED TO BE DIALED IN AND SWITCHED ON THAT DAY. Etc.

I can’t wait to spend these 30 days with you! We begin We begin Thursday Feb 18th, US time.

This? Is the fire and gold and holy freakin’ rainfall you’ve been waiting for. LET’S GO.

https://thekatrinaruthshow.com/firedup

PPS.

The pre-work is hands on and practical AF! 🔥 Join today and receive immediate access to a 1 hour+ previously private client only audio I recorded on the 11 Ways We Make More Money Consistently in my company. You can implement all of this now, it’s one of the most powerful trainings I ever recorded.

And!

I’ve included a Join Today Bonus!

Every day up til our start date I will be emailing out a photo of my journaling from that day, and an insight into why / what I journaled, plus a prompt or three for you. This is a join today bonus on TOP of the pre-work! Fun!

Psssst there are other badass bonuses as well. But you’ll have to read the page to see 😉

https://thekatrinaruthshow.com/firedup