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Simple Diet Plan to Burn Fat and Loss Weight!!! (Our Go-To Meal Plan)

What would you do if I told you there was a “diet” that could improve your life drastically!!!

What would you do if I told you there was a “diet” that could help you lose weight, gain muscle, focus, lower your risk of type 2 diabetes, decrease inflammation, reduce your risks of cancer, and help keep you healthy.


What if I told you that this “diet” was not a diet but a lifestyle change. What am I talking about… INTERMITTENT FASTING 


What is Intermittent Fasting?

Intermittent Fasting is an eating pattern that involves an eating window and a fasting window. When you fast you have a set time to eat and a set time where you cannot take in any calories. I know your thinking ….that’s simple…It is that’s why I incorporated with all of my medical weight loss plan. I believe in SIMPLICITY AND EFFECTIVENESS 

My clients typically do a 16/8 or 18/6 Fast. This means 16 hours (NO FOOD WATER ONLY) and 8 hours of (HEALTHY FOOD AND WATER) or 18 hours (NO FOOD EATER ONLY) and 6 hours of (HEALTHY FOOD AND WATER)

I know what your thinking…what the hell…I would die if I did that..

Trust me it’s the way our bodies were designed when we actually had to hunt for our food. 

Fasting is not a new idea. In the days before fast food, grocery stores, and door dash people actually had to hunt. These hunters and gathers had to go long periods without food and when they ate they ATE.  This is the reason why I say intermittent fasting is not a diet but a lifestyle changes

The Methods behind IF

There are a few ways to intermittent fast.

16:8 IF: In the 16:8 fast, people do not consume calories for 16 hours. In the next 8 hours they can eat their healthy daily intake. You are required to drink water throughout your fast and eating window. NEVER FAST WITHOUT WATER.

18:6 IF: Very similar to the 16:8, but the fast window is 18 hours and eating window is 6 hours.

What’s the science behind this??

Ok trust me I wouldn’t discuss something if I did not think it could benefit someone, so let’s get to the science.

First any and all food that we eat is broken down by our stomach and moved into our blood stream by our small intestines. Carbohydrates (carbs) are quickly broken down in our stomach into sugar which all cells in the body use for fuel. If there is any left over sugar that our body does not need for fuel it stores it as fat…yes fat. Our body sees fat as a back up fuel supply for our cells.

But the cool thing about sugar is that it needs insulin to travel into our blood stream….the higher the sugar the more insulin that is produced..

 This is the reasons why DIABETICS have a hard time controlling their blood sugar they have little to no insulin.

The insulin brings sugar into your fat cells and keeps it there. When a person fasts for extended periods of time there insulin levels drop and the sugar that was inside the fat cells leave out and is used for energy.

Think of it like this….the more we eat, the more sugar our body puts into fat cells which causes us to  become fatter. 

The goal of IF is to safely fast and to lower insulin levels so that fat cells can be used as energy sources (ketosis)

Research Studies:

This isn’t one of those celebrity diets. there. Intermittent Fasting has research studies to back up the claim that it helps. 

“Hundreds of animal studies and scores of human clinical trials have shown that intermittent fasting can lead to improvements in health conditions such as obesity, diabetes, cardiovascular disease, cancers and neurological disorders.”


What you CANNOT do doing IF??

Ok there are a few things you have to know before beginning

  1. Do not do a dry fast. Water is vital to a fast, the goal is to not drink any fluids with calories or diet drinks with 0 calories (they contain artificial sweeteners which become sugar). Stick too tea and water
  2. Doing your eating window maintain a HEALTHY DIET. Some people will fast then binge eat whatever they want. When you do this your filling your fat stores back up with sugar. The key is to have an individualized plan with a healthy amount of calories. When you fast and watch your calorie intake your really being healthy and will lose weight.
  3. Maintain protein. It is important again to have a throughout out diet plan because you will lose weight quickly. The key here is to increase your protein intake doing your eating window


My Story

I have been intermittent fasting for years (it’s actually how I consume all my food because it helps keep weight off), this diet has helped me get in the best shape of my life. 

While in school I let myself go…I got to the heaviest weight I had ever been, near 200 lbs.

I researched many diet plans but none of them had the overall benefits of IF.

I wanted something that not only benefited me but that would also push me. I feel my focus and concentration increase while fasting. My eating window also gives me something to look forward. I plan my eating window around my family time so that I can enjoy meals with them. I lost a total of 20 lbs in two months doing a 16:8 IF. 

IF has truly benefited me and I will continue to blog and keep you updated on my progress.

Please reach out to me if you have any questions or if you need me to personalize a plan for you..we can take this journey together.