News

Reader Food Diary Makeover

Today’s post is an insight into my email correspondence with a reader regarding her weight concerns and also a brief testimonial from a happy reader. Since the release of ‘Secrets of Lasting Weight Loss Revealed’ I’ve been inundated with thank-you’s and requests for feedback on reader’s food diaries and specific weight loss questions. So I’ve decided to make this week all about you guys – every post will be a response to an ‘ask me’ that I’ve received over the past 2 weeks.

Hi Kat. Just Purchased your book and have been reading the food section, I have found it sooo interesting. I just noticed that you didn’t really give a suggestion of what to eat throughout the day for breakfast lunch and dinner??

Thanks – Maddie

Hi Maddie. Great to hear you’re enjoying it so far! I deliberately didn’t give a meal plan because I do believe that ideal nutrition is based in large part on listening to how you respond to certain foods and tuning in to your unique metabolic needs. So I tried to focus my writing on teaching you how to do that. The food diary and accompanying instructions at the end helps with this.

The other thing is (and the reason I feel my book is so easily applicable!) – if you eat the foods I recommend and eliminate the ones I suggest then you’ll automatically be eating correctly. Having said that, I can understand if you’d like a little more guidance. Remember that eating well needs to be based on variety, not just eating the same breaky, lunch, dinner every day. But here are a few articles I’ve written that will help you –

From there, the most important thing I can tell you is to eat adequate protein. I’ve heard it said (and seen it to be true) that in 99% of cases a failure to lose weight is inadequate protein. Does that help? I’d be happy to do a diet makeover for you if you send me a sample day’s eating.

Kat

Maddie’s Sample Food Diary

Breakfast
2 poached eggs (I’m a huge fan of eggs)
1 piece of toast
half an avocado
half a tomato grilled

When I get to work

1 skinny latte
and Green tea throughout the day

Lunch
Chicken Salad: Chicken breast
, Cos Lettuce, Baby Bocconcini, Grilled Capsicum
Tomato, Lemon juice and pepper to flavour. ( I often find this a bit bland)
.

Afternoon Snack
Blueberries or Strawberries

Dinner
Brown rice with broccoli, tomato, capsicum, red onion and radish piece of whiting fillet covered in flour, spices and lemon juice

Thanks for your help Kat! x

My response

Hmmm. Your diet is pretty good actually, Maddie. But there are definitely some changes you can make that would have you dropping body fat quite rapidly.

  1. Firstly, I’d eliminate the toast at breaky and include more protein instead. Some good quality organic sausage or leftover beef would be ideal. The avocado is great, and eggs are good in theory, but are a high allergy food. If you’re unknowingly eating something you’re intolerant to then it can cause you to hold weight.
  2. From there, I’d basically just say you need more protein through the whole day. Three times a day (at main meals) is not adequate for lean muscle development and body fat reduction. Especially if you’re at all active. I’d suggest adding some protein to your snacks.
  3. Along the same lines, I wouldn’t advise you to eat berries (or any fruit) alone. This can cause a fairly rapid increase in insulin and blood sugar, which can not only put your body into fat storing mode, but also stops your body burning existing fat. It’s not great for sustained energy either.
  4. In general you’re choosing healthy foods, but it does seem as though you could include a little but more smart fat. More avocado throughout the day, or perhaps some coconut oil with your other main meals. Coconut oil is renowned for it’s metabolism-boosting properties, and is also strongly anti-inflammatory. Any sort of inflammation (even stress) can lead to weight gain.
  5. One final thing you can try is fully eliminating all starch for 2 weeks. As Charles Poliquin recently posted so eloquently on his Facebook page, grain consumption is one reason women in general are getting fatter despite good intent.

I hope that gives you some good starting points Maddie! And look forward to meeting you next week 🙂

Life is Now. Press Play.

Kat

PS

LAST CHANCE TO JOIN PURPOSE PASSION FLOW ACADEMY 50% OFF, AND BECOME A FOUNDATION MEMBER + SCORE $1533 OF INSTANT BONUSES!

My ‘Going Fully Quantum’ training will break down ALL of what we’ve discussed today, and teach you the finer details and finesse of it, as well as exactly what needs to be true for you to APPLY it, not only into the practical actions you need to create THAT money flow and THOSE results, but also in terms of ALL the energetics of it, especially the ‘being and non-being’ around dropping in to superflow so you can be shown, create, receive, AND of course the being around not being one of those people who just can’t seem to choose faith and are ruled by fear. We’ll also talk about creating and integrating the exact wording, beliefs, emotions, energies YOU need for all of this to switch effortlessly for you, as you’ve always known it would.

In other words: EVERYTHING you need to know to go fully quantum, and double your income in 30 days or less, or whatever else you choose!

Where will you find this training?

Why, it’s one of the very first training in ‘Remembering Who You Always Were’, which. is our June intensive for Purpose Passion Flow Academy, my SUPER low-cost monthly membership mastermind!

And that intensive in the Academy kicks off THIS Wednesday June 19!!

AND, right now you have just ONE DAY left to join Purpose Passion Flow Academy at 50% off the ALREADY crazy low cost, as a foundation member, and keep that price for as long as you choose to remain a member PLUS receive $1533 of bonuses; which is 3 of my best ever home-study courses! THIS PRICE WILL NEVER APPLY AGAIN.

And this training?

Will change your freaking reality. Well – it will REMEMBER it.

https://thekatrinaruthshow.com/purposepassionflowacademy/

It’s all available to you gorgeous.

You know this already.,In the quantum it is DONE. And in Purpose Passion Flow Academy, and especially our June intensive ‘Remembering Who You Always Were’? We gon’ done do it.

PPS

Final day for 50% off + bonuses, and me? Right there by your side from here on out:

https://thekatrinaruthshow.com/purposepassionflowacademy/

PPPS

Join #PurposePassionFlowAcademy today and not only receive everything above, but everything that this mastermind is about – which in the practical is a killer amount of monthly connection, trainings, hotseats, downloads, dream biz & life creation exercises, PLUS an ENTIRE new deep dive program each month which we go through together live, but more importantly – get your magnetic freaking fuck yes life. The place where you say yes to your soul –

Is here:

https://thekatrinaruthshow.com/purposepassionflowacademy/

You may also like

4 Comments

  1. Anita says:

    Hi Kat,

    Very happy to see my testimonial…

    The book really is fantastic…

  2. Farouk says:

    I like your posts Kat 🙂
    would you please write something about developing six packs for guys? when it comes to that topic i find lots of uninformed people giving useless advice, you would help a lot by doing that

  3. Kat Eden says:

    Good idea 🙂

  4. Kat Eden says:

    Thanks Anita 🙂

Comments are closed.

array(6) { [0]=> array(3) { ["image"]=> int(43377) ["title"]=> string(9) "Abundance" ["url"]=> string(47) "https://thekatrinaruthshow.com/abundancecourse/" } [1]=> array(3) { ["image"]=> int(43378) ["title"]=> string(19) "Discipline Your Ass" ["url"]=> string(49) "https://thekatrinaruthshow.com/disciplineyourass/" } [2]=> array(3) { ["image"]=> int(43379) ["title"]=> string(19) "Money Honey Program" ["url"]=> string(49) "https://thekatrinaruthshow.com/moneyhoneyprogram/" } [3]=> array(3) { ["image"]=> int(43380) ["title"]=> string(26) "MULTIPLE 6-FIGURES LOW END" ["url"]=> string(56) "https://thekatrinaruthshow.com/multi6withlowendworkshop/" } [4]=> array(3) { ["image"]=> int(43381) ["title"]=> string(17) "Love & Acceptance" ["url"]=> string(49) "https://thekatrinaruthshow.com/loveandacceptance/" } [5]=> array(3) { ["image"]=> int(43382) ["title"]=> string(24) "Journal Your Way to Rich" ["url"]=> string(52) "https://thekatrinaruthshow.com/journalyourwaytorich/" } }