A while ago I wrote an article about the time I weighed, measured and tracked my food for 3 months. Now before I get into the nitty gritty of this stuff it is important that I say that we are all different. The problem is that I see a lot of overweight people, training hard to lose weight on a diet which is too low in carbs (and calories!). I also see a lot of “normal weight” women who find that they cannot get any leaner even with more training and a low-ish carb diet. Something I have written about before, is that if you tell someone to increase their carbs they start to ask many questions?
However, when we have a structure, the client follows the structure, we adjust the structure depending on the client’s feedback, we get a positive result. The government guidelines for dietary fat intake is between 30% and 35% and a high fat diet would be something greater than this. What I was doing was, making muscle, recovering from training, leaning out and getting stronger. My diet this day looked something like this: about 150g protein, 50g fat, 260g carbohydrate and 2100 calories.
We know there are many factors involved in getting someone lean and strong; sleep, stress management, gut health to name a few. What we did was keep my calories roughly the same but drop calories from fat, in favour of calories from carbohydrate. Carbohydrates also have the potential to increase energy expenditure through thermogenesis (heat production). I must admit that some days I feel like I am constantly eating bowls of porridge or sweet potato to make sure I get my calories in. The good news is I still enjoy a higher fat diet on my rest days, when I typically eat low carb to reset insulin sensitivity.
But the point is, that many people may think that high fat low carb paleo is the answer to everything.
Most of the people I work report improvements in energy, sleep, performance and body composition with structured changes to their diet. The backbone of healing your digestive system is commitment to one hour of exercise every day, or a combination of exercise and stress reduction (medication, prayer, tai chi, yoga). According to some holistic doctors, constipation, bloating, poor appetite, and digestion may be caused by hypothyroidism. Smoking, alcohol and sweets all these habits contribute to low blood sugar, medically known as hypoglycemia. Milk can lead to a broad spectrum of complaints and is probably the greatest cause of intolerance. Banana helps to build a strong barrier between the stomach lining and gastric acid, thus protecting against ulcers. Changes in weather, particularly cold and rainy weather may make symptoms worse; therefore protect yourself from the elements as much as possible. It is not something that is for everyone but it appeals to me and my personality type for a few reasons.


If you know what you are doing with your diet, you can then start to see how calculated changes can affect you. You may be thinking “Hang on, I thought this blog was going to be about fats!?” Don’t worry, it is. They are CrossFitters, triathletes, trail runners or just like to smash it up in the gym 5 or 6 days a week. They are passionate about the way their bodies can move and what they can do with this amazing gift of movement. Some people are better at endurance sports and some people are better at speed and power sports (weightlifting and sprints). If we just add extra carbs into someone’s diet without adjusting fat or protein calories we potentially create a calorie excess and the person will gain weight. The fact that carbohydrate can be a useful tool to manage cortisol levels and also can kick start thyroid hormones back into balance and raise serotonin which can drops pre-menstrually for some women.
I am at the point where further gains come at the cost of enjoyment (I do love food) and my social life (because it does revolve around food). This enables my energy balance to be at an appropriate level to get lean, but my carbohydrates to be at an appropriate level to recover and perform.
I actually dropped 1kg in the first 4 days of this program which was interesting as I was expecting to gain at least some water weight from topped up glycogen stores. The foods I love the most are “fatty foods”, butter, cream and dark chocolate and fatty cuts of meat.
On these days I do eat 42% fat which is about 70g, but I must admit it doesn’t go as far as the days when I used to probably eat about 130g-150g of fats per day. This is something that works for me because I can train hard enough and my insulin sensitivity is good enough to handle it. It includes symptoms such as bloating, flatulence, belching, burning, diarrhea, constipation and nausea. Chew handful of seeds or use it as a spice in cooking for the treatment of digestive disorders.
Milk can give rise to intestinal gas, diarrhea, heartburn, dyspepsia, stomatitis, gallbladder attacks, pancreatitis, duodenal ulcer, and hemorrhoids. You accept that you are following any advice at your own risk and will properly research or consult healthcare professional. Subscribe to the mailing list and get a daily update with the most important news from California!
It was never made available to the general public because I wasn’t ready to divulge some of the stuff I was doing.
They may like shopping at farmers markets, the idea of making their own sauerkraut is exciting and they can’t wait to get down to their local butcher and get some bones for their bone broth. Some people do better with a bit more fat in their diet and some people do better with more carbs. I am sure you will agree at 16 stone it was not because she was at her goal weight and being unrealistic. This is quite a lot of carbs for someone who has completely excluded starches from their diet.


So we need to know how many calories that person is going to eat each day and how many of these are going to be proteins, fats and carbohydrates. What I do, is hold the hands of these clients and teach them what the right amount of carbohydrate is for them at that point in time and rebuild their confidence so they are no longer sufferers of the dreaded carb phobia. They restrict carbs all week to comply with their high fat low carb diet and then binge intermittently on sugar).
Just as my clients pass over responsibility of program development to me and invest in me for accountability, I do the same for myself with someone else.
However, when I used to eat a diet when I enjoyed these most days at the sacrifice of carb calories, my performance and body composition wasn’t as good. I have noticed that some clients who I suspect may have SIBO or yeast issues do not positively respond and increased carbohydrate consumption would result in a flare in GI symptoms. The most important aspects of digestive healing are stress reduction, avoiding trigger foods and beverages, accepting limitations and enjoying life. To improve digestion drink ? cup of radish juice per day. Peppermint is the best digestive herb. Milk contain lactose, if the body is unable to digest and absorb lactose, it remains in the intestines, where it interferes with normal intestinal bacteria, thus leading to cramps, gas, bloating, and diarrhea.
Chew food at least 7 times with each bite Avoid the use of tight-fitting clothes as it can reduce the flow of blood.
You may even want to go and read my previous blog, just make sure you are fully clued up on the background. They don’t argue with me about how many eggs they should eat each week or look at me funny because I say it’s okay to have cream in their coffee. We know that overweight individuals are more likely to be insulin resistant and may do better on a lower carb diet and leaner individuals may have better insulin sensitivity. Training and nutrition is all about priorities and therefore I would recommend that underlying health issues are dealt alongside a qualified practitioner.
Peppermint tea is more soothing, particularly to the digestive system, whereas peppermint oil is more stimulating. Chamomile is also used for intestinal spasms, mild acid indigestion and intestinal gas.
Although it could be debated, many assume that you need to restrict by 500 calories to lose weight, so what happens if you add carb calories back in? I don’t want to blow my own trumpet but that is just where I am at right now (I have put a lot of work in to get here).
Carrot, sweet potato, pumpkin, onion, celery, and cooked greens are also considered good foods for the digestive system.
Drink at least 8 glasses of fluids daily Rub belly in a clockwise direction 100 times every day.



Fat loss diet strength training
Diet plan to reduce lower body fat scale


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