The foods that you eat make a huge impact on your fat loss results. But it’s not just about what you are eating, it’s also about how much and how frequently you eat.

All of these factors make the topic of how to eat for best results a hot one with my clients! So let’s dive into the most popular eating strategies…

A quick online search produces two popular eat-for-fat-loss strategies: Intermittent Fasting versus Six Small Meals.

Which strategy works best? And, more importantly, which strategy would work best for YOU? Let’s find out…

Intermittent Fasting

This eating strategy cycles between periods of eating and periods of fasting. The content of your meals during eating periods is not a factor. Some cycle between eating and fasting each day, creating a small window for eating and fasting for at least 16 hours, while others cycle eating and fasting across several days, taking as much as 48 hours at a time to fast.

Pros: Humans have been fasting for thousands of years. Our bodies are well equipped to handle periods of fasting. Research shows that fasting produces benefits for disease prevention, metabolic health, weight loss and even life extension. Some find it less work to fast rather than to plan for several small meals. During eating periods you get to eat whatever you want.

Cons: Abstaining from nourishment for long periods of time can be challenging, especially when food is all around you. Socially it can be awkward to skip meals while your friends and family break bread together. Some find themselves overeating during eating cycles, and some find the ongoing absence of food to aggravate food obsession and to produce an unbalanced focus on food.

Six Small Meals

This eating strategy, of breaking the traditional 3 square meals into 6 smaller meals that are spaced 2-3 hours apart, has been used by body builders and fitness competitors for years. The content and size of each meal is an important factor of this eating plan. Meals early in the day contain lean protein, fiber-filled veggies and a small portion of complex carbs, while meals later in the day are smaller and do not contain any complex carbs. All meals are low in fat.

Pros: You never feel hungry. By fueling up every 2-3 hours you never get the feeling of deprivation that comes with fasting. Energy levels are steady and high due to the constant supply of wholesome calories. Fat loss results are steady, and, when done with an exercise plan, muscle is maintained.

Cons: You have to plan ahead. Every. Single. Day. Get used to carrying around a small cooler filled with containers of chicken, broccoli, brown rice and sweet potatoes. Each meal is small, so restraint is required. Unless you are including the occasional cheat meal, or cheat day, there is no room in this diet for empty calories or comfort foods.

Conclusion

The facts are out there to prove that both of these eat-for-fat-loss strategies work. There are photos of real, actual people who have subscribed to each of these methods and have gone from flabby to lean. Both methods irrefutably work.

But why? How can two methods that utilize opposing strategies both produce fat loss results? And which one is better? Let’s dive deeper into what makes these eating strategies work…

1. Meal Timing

When you eat is a factor with both of these eating plans. This means that subscribers to both plans are required to wait until the appointed time to eat. So mindless snacking, or grabbing a muffin just because it’s there, is out of the question. This reduces overall calories, which is key to weight loss, and explains why both plans produce results.

2. Meal Content

The Six-Small-Meals plan focuses on the content of each of your small meals in great detail. Your meals contain lean proteins, fiber-filled veggies, and limited complex carbs. This detailed control of calorie content is largely why this plan is a sure bet for fat loss, not just weight loss.

Intermittent Fasting does not consider the content of your meals during eating periods.

3. Meal Size

The Six-Small-Meals plan also focuses on the exact size of your meals, which makes sense since you are eating six times each day, and excess calories would quickly add up. Typically this is done by weight, so as you pack your meals for the day you’ll be using a food scale to ensure that you have exactly the right amount of lean protein and complex carbs. Veggies are often measured rather than weighed.

Intermittent Fasting does not consider the size of your meals during eating periods.

So What’s the BEST Eating Strategy for FAST Results? As we’ve discussed, both of the eating strategies above are capable of producing results. This is due to the fact that both plans result in a lowered caloric intake.

When it’s all said and done, weight loss comes from caloric balance.

Remember the junk food diet where the professor lost weight eating restricted calories of only vending machine food? As long as you are taking in fewer calories that you are burning, you will end up losing weight.

While both of the strategies above end up curbing your calories, only the Six-Small-Meals plan encourages wholesome calories that are ideal for burning fat and building muscle, which is why this is the plan most used by body builders and fitness competitors.

When it comes down to you choosing your own eating strategy it’s important to determine what will work best with your lifestyle. If carrying a cooler with you and making time to stop every 3 hours to eat a meal is simply not something you can see yourself doing, then Intermittent Fasting may produce better results for you. The key is to figure out a plan for restricting calories that you would realistically be motivated to stick with. And the more wholesome the content of those restricted calories, the better and quicker your results will come!

Want more guidance as you take your body from flab to fab? I’d love to help you! Give me a call or shoot me an email and let’s get you on track to shed some major fat before summer!

Let’s do this together.

Stressed Out?

Regular exercise is a simple solution to get you feeling good fast.

This is because every time you exercise your body increases its production of endorphins, which are responsible for that feel-good euphoria you get after a great workout or while chomping down on a piece of chocolate.

However, before you turn to chocolate and skip the gym, remember the end result of each and choose which one will help you reduce stress in the long run. (Hint: It’s not the chocolate!)

Comfort Soup with Sausage and Cabbage

Homemade soup is a wonderful way to enjoy healthy, quick meals at home. This recipe for Sausage and Cabbage Comfort Soup is packed with wholesome fiber from fresh vegetables and protein from sausage.

Make a big pot on the weekend and then reheat bowls throughout the week for fast, nutritious meals that will keep you on track with your fitness goals.

Courtesy of RealHealthyRecipes.com

What you need

Serves 20

1 ½ pounds mild Italian sausage, loose
1 large yellow onion, halved and thinly sliced
2 teaspoons garlic, chopped
4 medium carrots, peeled and sliced into ¼” rounds
1 head green cabbage, core removed and shredded
3 large tomatoes, diced
2 teaspoons sea salt (plus more as needed)
fresh ground black pepper (about 5 cracks)
1 teaspoon ground sweet paprika

Instructions

1. Brown the sausage at the bottom of a large soup pot over medium high heat, breaking it into small pieces as it browns. Remove the cooked sausage from the pot and set aside in a bowl, leaving the oil from the sausage in the pot.

2. Add the onions, garlic and carrots to the pot with the hot oil. Continue to cook over medium high heat, stirring often as the veggies become tender, about 5 minutes. Add the cabbage and tomatoes, and continue to cook, stirring often, for 5 minutes. Mix in the remaining ingredients and bring the soup to a low simmer for 20 minutes.

3. Add more salt and pepper to taste and serve hot. Enjoy!

Nutrition

One serving equals 116 calories, 7g fat, 7g carbohydrate, 2g fiber, and 6g protein.

Meal prepping is a great way to keep your diet on track when you have a busy schedule. However, meal planning can be pretty hard work, no matter what the blogs say. It takes a lot of mental energy, nutritional knowledge, and time management skills to be a successful meal planner. That doesn’t mean you have to give up hope. Meal planning is still a great option and can be easier with a few smart strategies.

1. Talk To Your Nutritional Counselor: One of the best ways to make meal planning simple is to hire a nutritional counselor. We’ll take the guesswork out of what foods you can eat to meet your fitness goals. That way when it comes time to plan your meals, you’ll know exactly what to cook.

2. Use A SmartPhone App: Meal planning apps can streamline the organization process. They help collect your recipes, make recommendation for variety, and create shopping lists. There a ton of great meal planning apps on the market and some are even free.

3. Invest In Good Storage Containers: The higher quality your storage container, the fresher your meals will be. The fresher your meals, the better they’ll taste. Rather than storing them in the throw away containers from the grocery store aisle, invest in quality like these glass bento boxes that are ideal for meal prep.

4. Prep Before Your Prep: If your food isn’t ready to be prepared, meal planning can become very frustrating. So the night before you plan to cook, take your meat out of the freezer, soak your beans, and start your marinade. Also do a quick check to make sure you have all your necessary ingredients.

5. Invite Your Friends: You may get bored eating the same thing all week. If you invite a couple friends over to cook their dishes, you’ll have more variety. If you can’t cook together, do a weekly swap. Plus, meal prepping with friends will turn it from a chore to a social event.

Meal prep can be easy if you use these smart strategies. With the help of our nutritional counselors, you’ll be sure that your meal prep is also helping you reach your goals.

Call now for three risk free, complimentary sessions. We offer a 30-day money back guarantee on all of our packages.

Here’s a light and refreshing salad that’s filled with healthy fiber. Getting enough fiber is an important part of being healthy and fit. Even your personal nutritionist would give this a thumbs-up.

Fresh tarragon, fennel and lemon juice lend vibrant flavors, eliminating the need for fattening, store bought salad dressing.

Enjoy this Fennel, Celery and Green Apple Slaw Serve alongside a portion of lean protein for the perfect, fitness approved meal.

Courtesy of RealHealthyRecipes.com

What You Need

Serves 2

2 Tablespoons olive oil
1 Tablespoon Apple Cider Vinegar
1 Tablespoon fresh tarragon, minced
1 teaspoon lemon juice
zest from 1 lemon
2 celery sticks plus the leaves
1 fennel bulb, plus the fronds
1 green apple
dash of salt and pepper

Instructions

1. In a small bowl combine the oil, vinegar, tarragon, lemon juice and zest. Set aside.

2. Using a mandoline slicer on the thinnest setting, thinly slice the celery, fennel bulb and green apple. Place in a medium bowl. Chop the celery leaves and fennel fronds and add to the bowl.

3. Toss the salad with the dressing and season with salt and pepper. Enjoy!

Nutrition

One serving equals 219 calories, 14g fat, 192mg sodium, 23g carbohydrate, 7g fiber, and 3g protein

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

Social drinking is often part of business. Sometimes the biggest deals of our careers are made at Happy Hour. When you’re trying to get into shape though, Happy Hour can undo all your hard work. There are some low calorie cocktails you can enjoy when meeting with your colleagues or prospective business clients. Here is a simple guide of what cocktails our nutritionists recommend ordering:

1. Wine Spritzer: 70 Calories

Wine spritzers are probably the lowest calorie cocktail option. Just make sure you pick white wine which tends to have lower calories than red.

2. Mimosa: 75 Calories

Champagne is extremely low calorie. Mixed with a splash of orange juice, you can keep drink a couple before you hit the calorie count of most cocktails.

3. Vodka Soda: 90 Calories

The classic dieters cocktail. Choosing a low-calorie vodka like Skinny Girl vodka can reduce your calorie count even further.

4. Rum And Diet Coke: 96 Calories

Diet Coke has zero calories, so the only calories you have to count are in the rum. We recommend a white rum which has lower calories than dark rum.

5. Tequila And Soda: 100 Calories

If you love tequila, add a splash of soda and a lime and you’ll be good to go. Just like with rum though still to clear tequilas for lower calories.

6. Seabreeze: 113 Calories

A seabreeze is a mix of cranberry and grapefruit juice with vodka. It’s a refreshing low calorie drink for the summertime.

7. Bloody Mary: 118 Calories

This brunch time favorite works for happy hour too. Not only is it low calorie, you’ll get a boost of antioxidants which can help stave off a morning hangover.

8. Sazerac: 136 Calories

For a fancier option a sazerac is a good idea. Made with whiskey and absinthe, one of these will be plenty for your Happy Hour needs.

9. Gin And Tonic: 148 Calories

Tonic is not as low calorie as soda. However, the quinine in tonic can actually help with muscle cramping. It’s a perfect post-workout Happy Hour cocktail.

10. Old Fashioned: 154 Calories

Another strong drink, the classic old fashioned is actually pretty low in calories. Just remember it does contain a sugar cube so you might hit your daily simple carb allowance.

Our nutritionists understand that life isn’t as straightforward as eating a perfect diet all the time. We offer individualized consultations, to help plan a diet that works for your life. The best part is that we offer unlimited personal training and nutritional coaching for one low affordable price.

Call now for three risk free, complimentary sessions. We offer a 30-day money back guarantee on all of our packages.

Most weight loss diets nowadays are low in carbohydrates and high in fats and protein. Many people struggle with these diets because let’s face it: Carbs are delicious. Giving up delicious carbs can feel like a hardship. So our nutritional coaches are often asked “Can I eat carbs and still lose weight?” The answer of course is yes. You just have to be smart about the way you eat carbs. Carbohydrates can actually help you lose weight if you make good choices.

Complex Carbs Versus Simple Carbs

The first thing you need to understand about eating carbohydrates for weight loss is the difference between complex carbohydrates and simple carbohydrates. Complex carbohydrates are also known as polysaccharides and are comprised of three or more linked sugars. The form longer saccharides chains so it takes your body longer to break them down. This gives you a slower, more gradual release of energy. They give your body a longer time to use the carbohydrate energy. If not used, carbohydrate energy turns into fat.

Simple carbs on the other hand, are broken down into monosaccharides and disaccharides. These carbohydrates are less than three sugars linked, so your body breaks them down very quickly. If the energy gained from simple carbs isn’t used immediately, your body will store it as fat, leading to weight gain.

Examples Of Complex Carbohydrates

Eating complex carbs, not only helps you lose weight. They can also help keep you feeling fuller longer and reduce cravings that can lead to overeating and poor diet choices. Here are some examples of complex carbohydrates:

● Whole grains
● Green vegetables
● Starchy vegetables like sweet potatoes, pumpkins, and carrots
● Beans and legumes
● Low fat yogurt and skim milk

Examples Of Simple Carbohydrates

Simple carbohydrates are the types of carbohydrates you should avoid when trying to lose weight. Some examples include:

● Sugars like table sugar and brown sugar
● Sugary syrups like corn syrup
● White flour

Basically, the carbohydrates you should avoid come in junk foods like candy, cookies, and sodas. If you love these foods, our nutritional coaches can help you find a healthy alternative made with complex carbohydrates you can enjoy.
Ultimately you don’t have to give up carbs to lose weight. You just need the guidance of a nutritional coach. At

Everlasting Changes we offer unlimited personal training and nutritional coaching for one low affordable price. So you’ll learn what foods you can eat to get your dream body.

Call now for 3 risk-free, complimentary sessions. We include a 30 day guarantee on all of our packages.

This is such a simple recipe and yet it yields so much satisfaction! If you love salty foods like chips or crackers then this Cauliflower recipe may be the guilt-free snack that you’ve been searching for.

I like to slice the cauliflower into large slabs, like steaks, however be aware that not all of the pieces will stick together. That’s perfectly fine! Smaller pieces of roasted, seasoned cauliflower taste just as delicious as the larger pieces.

Enjoy these Roasted Cauliflower Steaks as a side dish for your next meal or eat it as a delicious and guilt-free snack!

Courtesy of RealHealthyRecipes.com

Servings: 4

Here’s what you need

1 head cauliflower, cut into ¼ inch thick slices
olive oil spray
salt and pepper
All-Purpose Seasoning

Instructions

1. Preheat oven to 375 degrees. Lightly spray a rimmed baking sheet with olive oil.
2. Slice the cauliflower into ¼ inch slices. Lightly spray each side with olive oil and sprinkle with salt, pepper and all-purpose seasoning. Lay the pieces out on the prepared baking sheet.
3. Bake in the preheated oven, flipping the pieces after 15 minutes, for a total of 30 minutes. Enjoy!

Nutritional Analysis

One serving equals: 18 calories, 0g fat, 3g carbohydrate, 1g sugar, 128mg sodium, 2g fiber, and 1g protein.

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!