GET LEAN (DECREASE FAT, INCREASE LEAN BODY MASS)
How you eat: Strict Paleo Diet + Whey Protein
The Paleo Diet is a way of eating that more closely resembles the diet of our cavemen ancestors.
Essentially, on this diet, YOU EAT:
- As many lean grassfed red meats, poultry, fish, eggs, and non-starchy vegetables as you want without stuffing yourself.
- No more than 2 servings of starch vegetables and/or fruit per day.
- No more than 2 servings of wine or beer/week (because lets be honest-I'm not willing to give up wine entirely, so I don1t expect you to either.)
- Limit your nuts/seeds to 1 small handful per day. Instead, get your fats from healthy sources like coconut oil, olive oil, grapeseed oil, avocados, 100% chocolate, olives, grassfed red meat, and fish.
What YOU DO NOT eat on this diet:
- Grain of any sort
- Processed foods (basically if it comes in a wrapper, box, or jar AND has more than 1 item listed on the ingredient list, it probably doesn't work!)
In my experience personally and working with clients, some considerations must be taken while eating to lean out:
- You will cheat! It may seem counterintuitive to make this the first bullet, but in my experience, the people who do not stick with the diet are the ones who go in with an "all or none" attitude. You must not do this. One bad meal DOES NOT screw up the rest of your day unless you let it by continuing to eat less than ideal things.
- Start slowly. Begin by simply taking out all processed foods for a week. Stick to whole foods (essentially- only shop on the perimeter of the grocery store.) Once it becomes easier to maintain your lifestyle without all those harmful processed meals and snacks, you can begin to take out more elements like bread and dairy to speed up your fat loss.
- Remember- Rome wasn't built in a day- I guarantee no one has ever lost all of their belly fat over night no matter how little they ate throughout the day. I prefer that you are healthy and lose weight slowly and consistently (while keeping it off for good!) than for you to starve yourself through a calorie restrictive diet that will inevitably result in weight gain the second you stop restricting your calories. This is truly a LIFESTYLE, something you can maintain forever. And because there are lots of nonsense people out there who will tell you 1200 cals/day is enough, I will be the first to say... NO! As an active female on my program I want you to eat MORE THAN 1200 cals/day.
- Now, as I said, this is NOT a calorie restrictive diet. I do not expect you to go to bed hungry and wake up hungry every night. In my opinion, that is not a quality of life I would ever wish on anyone. However, you must also not overeat. Eat only when you are hungry and do not continue eating when you are not. You do not have to eat everything on your plate, you should eat slowly to allow food to make you feel satisfied before you become stuffed, and you should drink lots of water so that you do not confuse thirst with hunger. (I recommend you drink 1 oz of water per 2 lbs of body weight. For example, if your current weight is 180lbs, you should drink at least 90 oz of water per day. Yes, you'll pee a lot. That is normal!)
Eat PROTEIN and lots of it during every single meal. Protein will keep you fuller longer and give your muscles the building blocks they need to build muscle. An easy way to calculate how much protein you need per day is to realistically determine your goal weight. (I say realistically because if your weight right now is 300lbs, it is not realistic to make your ideal weight 120lbs-a more realistic goal would be 175-200lbs.)
Now, whatever your goal weight is eat at least that many grams of protein per day. For example, if your current weight is 180lbs and your goal weight is 135lbs, you would need to eat 135 grams of protein per day. Its simple. If you want to build muscle/get stronger while you lose fat, you must eat a lot of protein. Possible sources include poultry, fowl, seafood, fish, lean cuts of red meat, eggs, and 100% whey protein powder (see point #6 below).
- Mix up 1 scoop of 100% Whey Protein into a protein shake after each workout. This will keep you fuller longer after your workout and it will give your muscles the fast acting protein they need to recover and get stronger after your workout. The only exception here is that you should not do this if your body has a poor reaction to whey protein in the form of bloating, gas, or other tummy problems.
That is it, ladies. This really is super simple. Eat whole foods, stay away from grains and dairy (except whey protein powder after your workouts.) Do not OVEREAT, only eat until you are satisfied. Also, if you find you are very tired eating this way, up your protein intake first. If that doesn't solve the problem (most likely it will) contact me at
and I'll personally help you figure out the problem. So, get to the grocery store, experiment with new recipes, and start eating healthy, filling, (and delicious) meals today! You can do it! Everyone here at Women's Fit Way is here to help!
Disclaimer: Before you start any nutrition or workout plan, please consult a doctor. Any suggested exercises and nutrition advice given on this site is given with the understanding that Women's Way Fit is not issuing medical advice of any kind. Women's Fit Way claims no responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application or interpretation of the material herein.