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

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 🙂

Don’t forget –

Life is Now. Press Play.

Kat x

P.S.

Rebel.
Upstart.
Fuck the system; screw the rules.
Won’t do what they told me.
Too much.
Unreasonable.
Ridiculous.
Unprofessional.
Crazy!

Should I go on? I could, but I think you get the picture.

You’re the one who is not only not like the other PEOPLE, you’re also not like the other entrepreneurs.

They, they actually think they’re different; non-conformists?! Don’t make me laugh. You and I both see it as it is:

They just wanna be told how to build a pretty little website and a pretty little social media page or three and a pretty little online product or course and get their pretty little headshots and do a pretty little pre-scripted dance all over the internet so that other equally pretty fucking bland and boring and same same-y peoples pay them money,

And they can all sit in a pretty little womans circle together patting each other linking elbows and stroking each others hair and singing Kumbaya as the sun sets over another day of sinking ever deeper into the unremarkableness that is their lives.

They are the ones who are not only willing to jump through hoops, they also want to build more hoops for other people; they want to perpetuate the hoop jumping life and their whole sales pitch is basically some version of “I will help you to have a better and shinier hoop, come see!”

lolol

BUT REALLY.

Meanwhile, you –

You’ve tried the hoop-jumping life, maybe more than what you care to admit. And, whilst you’ve nothing against sitting around with other ladeez and stroking each others hair, you and your girls; the real ones?

You don’t exactly fit in in the typical woman’s circle.

You don’t feel at home with the pretty-preneurs, not even on the internet let alone in real life.

You don’t actually GIVE a fuck about having all your shit perfect,

Polished,

And just so –

And the idea of having sales and marketing and content processes which you have to systematically pre-plan and then work through and endlessly join dots with?

Makes you want to hurl.

Sure –

You’ve bought in at times to do the idea that maybe you DO gotta do it as they say.

An automated webinar, perhaps?? Facebook ads which carefully and smartly tell the world who you are and how you can help? A sales plan proven and tested by the greats. The gradual sinking slow decline of your soul, your joy, your dreams, and even your pussy as everything within you that once knew she could HAVE IT ALL AND DO LIFE HER WAY SLOWLY DRIES,

WITHERS TO NOTHING,

AND DIES?

Sure –

Why not

And look.

It’s not that any of these things are bad or wrong. Maybe right now you’ve got to a certain point by playing by the rules … kind of. Following what ‘logic’ suggests you do. Breaking free here and there with wild little jaunts into over the top madness, noticing how THAT lights you up and also how people respond to it … but ultimately continuing to go back to trying to find the right fucking system to get you to where you want to go,

Because this thing of trying to just be you interspersed with trying to get it all right and make it work, well –

It’s God damn tiring –

But also, in the end, if we’re going to be black and white about it, it hasn’t got you to where you want to be!!

You KNOW you should be making SO much more money.

NOW.

With consistency, and yeah, while of course of COURSE you’re down for doing the work, you also feel like it SHOULD be a lot easier, more flow

And you know that you know that you know that you’ve still not let out the most unrestrained and fully expressed side of you!

– The you they can’t look away from
– The you they are MAGNETIZED by
– The you who automatically commands a huge freakin’ following, and sales to match it

You know who I’m talking about –

THE MILLIONAIRE REBEL YOU!

Starting January 18th!

>>> https://thekatrinaruthshow.com/rebelmillionaire/

The revolutionary fucking leader who tears SHREDS off of normal every damn day before the rest of the world has barely sipped its coffee!

Who is FULLY unleashed in what she says, how she shows up, how she does business, how she does life.

Who does not give a fuck about following rules! Or sales systems! Or strategies! Who can and will do what works for HER, and if it happens to resemble other ways people build an audience and make a fuckload of money online, cool, and if not, so what! That is not the point! The point is –

She knows what works for her.
She backs herself unapologetically.
She DOES it.

And she gets the damn results. The BIG results. The CONSISTENT results. The FUCK yes results, not just with money but with the VIBERY of it all.

Imagine …

Waking up every day and KNOWING you have crushed the day before it already begun because THAT IS WHO YOU ARE AND HOW YOU ROLL!

* Your shit sells (at any and all price point)
* Your creativity and inner ideas machine flows endlessly (you always know what to put out into the world and that when you speak people PAUSE EVERYTHING AND LISTEN, whether it is with free content and shenaniganery or with your paid stuff)
* You don’t even have to think about low end or high end or how to take people through a value ladder or some such bullshit, the value ladder is YOU CONTINUING TO BE YOU, and the more that you DO you the more people just take themselves through whatever it is you’re offering!
* It is easy, natural, fun, and OBVIOUS how to build your automated income, funnels, the ‘cash machine’ side of your business.
* In fact the whole damn thing feels fun and easy and like you’re just being you (the full on you, the too much you, the rebel you, the fuck all of ’em THIS IS WHAT I STAND FOR AND NOW I’M GONNA TELL YOU you!),
* and at the same time you have the DEEPLY grounded and certain knowledge that the way you’re doing it, hot mess and chaos vibes and all, is WORKING. PS – the reason you feel certain of this is because your bank balance and soulmate audience and their feedback reflects it, not bc your spirit guides told you it’s coming

All of this is ALREADY available to you.

It is who you are and what you were born for.

You did not come here for normal!

You are one of the truly crazy ones, who has something inside of her that will leave the world BREATHLESS –
and allow her to make millions and impact millions –

BUT NOT IF SHE CONTINUES TO DO BUSINESS AND LIFE BY TRYING TO SOMEHOW BE A NON-CONFORMIST WHO CONTINUALLY CAVES AND CONFORMS.

For this to work,

REALLY work, like next next NEXT level $ and life flow work,
you’re going to need to FULLY turn your back on the idea that your breakthrough is waiting on the other side of you adjusting, filtering, compromising, playing the game the way the other entrepreneurs are playing it, or worrying about what the fuck your social media looks like!

What you’re going to need to do is simple:

FLICK THE DAMN REBEL MILLIONAIRE SWITCH BABY.

>>> https://thekatrinaruthshow.com/rebelmillionaire/

All in on madness.
All in on crazy.
All in on chaos.
All in on the TRUE epic awesome ridiculousness and too much-ness of YOU.

REBEL MILLIONAIRE

Starting January 18th!

For those who were born to run the damn thing,

To turn the world on its head and dance on top of it,

And who are ready to do just that.

>>> https://thekatrinaruthshow.com/rebelmillionaire/