How to Lose Weight Fast

How to lose weight quickly

Since weight loss is the most common resolution for the New Year, I figured a post on this was necessary. A note, though: I think the success of “weight loss” would be much higher if we referred to it as burning fat. The human subconscious doesn’t like loss as it generally is associated with something negative. Say it though we might, our subconscious minds just don’t like to “lose” anything. Now fat, that is generally a bad thing (which is a tough misconception to break on a strictly dietary level) but the subconscious doesn’t mind letting go of it so much. I think a movement away from “diets” and toward “healthy lifestyle” would be helpful in reforming some negative subconscious associations as well. Enough of that, though… on to the practical strategies!

The good news here is that weight loss if often much easier than one expects, at least once we break through the brick wall of health misconceptions out there. This means, at times, doubting conventional wisdom, questioning the advise of  your doctor (gasp) or disregarding the “tips for flat abs” spit out by the latest beauty magazine. As you may have noticed, the average person, your doctor, and the models in many magazines all look unhealthy, though for different reasons.

So what’s a person to do? How do you sort through the options? I suggest trying what works, and letting go of any long-held dietary assumptions that don’t seem to be working. Seems like common sense, but while people have been encouraged to eat “low-fat” to lose weight and prevent disease the last 50 years, the obesity, heart disease, diabetes and cancer rates continue to rise… a lot. Perhaps the old paradigm isn’t working?

The Typical American Diet is making us sicker!

The typical low-fat, “healthy whole grain” diet that is often recommended as the standard of health these days just isn’t working anymore. In fact, this diet often leads to more problems that it corrects. While some people do notice some weight loss from strict calorie restriction, this model is not the easiest or healthiest way to lose weight. Take case studies from several of my clients (names have been changed):

Deborah, Age 35

Deborah came to me with two goals: weight loss and increased fertility. She was hoping to conceive another child and after 4 miscarriages was having trouble conceiving. She suspected hormone imbalance and possible thyroid issues. She wanted to lose 10-15 pounds and have more energy. She already had several children and realized that any change would have to be family wide to be feasible. Her husband eventually became a client also as he suffered from high blood pressure, hypoglycemia, and skin issues.

We concentrated on simple diet and lifestyle adjustments that she could incorporate with the whole family. Deborah admitted that she wasn’t much of a cook so we worked on specific meal plans and recipes to simplify her cooking routine. Her husband and kids resisted at first but soon adjusted and liked their new lifestyle (which contained a lot more protein and healthy fats!).

At the one-month follow-up, Deborah had lost 10 pounds and her skin looked extremely healthy. She explained that her husband had lost weight also and wasn’t struggling with hypoglycemia anymore. His blood pressure was down and the kids were less irritable and sleeping better. Her symptoms of hormone imbalance and thyroid issues were gone and she felt great.

Deborah called me several weeks later to see if she needed to adjust any of her diet or supplement plans during her pregnancy! Though her doctor assumed that she would lose the baby as she had with the last four, Deborah went on to continue her new lifestyle throughout the pregnancy and now has a healthy baby.

Andrew, Age 27

Andrew came to me with one goal: weight loss. He was tall, but over 100 pounds overweight for his size. He admitted that he had strong food cravings and had trouble sticking to any kind of “diet.” He wanted to build muscle and eventually be lean and fit. His current diet was almost entirely processed foods and he admitted that, as a single guy, he didn’t often cook. He was having digestive troubles, skin issues and trouble sleeping. He had recently also started developing anxiety and mental disturbances.

He was fed up with the way he looked and felt and very open to change. He jumped into a healthy lifestyle and called often with questions about foods and recipes. At his one month follow up he had lost over 20 pounds and he had lost 40 by his 2 month follow up. He also noticed that all of his digestive, skin, and mental issues went away and he had started exercising more because he wanted to. Today, he is on his way to his goal weight and physique.

Matthew, Age 51

Matthew came to me reluctantly at the advice of his wife, who was also a client. He wanted to lose 30-40 pounds, but that wasn’t his main complaint. He had been battling skin issues and digestive troubles for years and they were getting worse. He had a family history of almost every disease imaginable, and at his age was starting to worry about his heredity. He had borderline high blood pressure and cholesterol and his fasting blood sugar qualified him as pre-diabetic. Among his favorite foods: bread, rolls, donuts, soda, coffee, pancakes, pastries, chips, etc.

Matthew assured me that these foods were part of his life and that there was no way he could forgo them. He didn’t like salads and most vegetables, and while he did like most meats and proteins, he always ate them with bread. Finally, at the urging of his wife, he agreed to try some lifestyle adjustment for two months. Matthew is one of most consistent and dedicated clients I have seen, and once he agreed to this change, he stuck with it.

At his two-month follow up, Matthew had lost almost all the weight he wanted to lose, his skin had cleared up and his digestion was greatly improved. The first time he tried his old “favorite foods” he told me that he felt so bad, he didn’t even want them anymore. Several years later, Matthew is still sticking to a healthy lifestyle and maintaining his goal weight. His digestive troubles are completely gone and his doctor has noted to his heart looks much younger. He is slowly incorporating more exercise to further benefit his heart.

So What Did They All Change?

It may come as a shock (though not so much if you’ve read my other posts) but they all eliminated grains, sugar, and processed foods. They also started eating a lot of healthy fats and proteins and drinking mainly water. All of the above digestive problems were caused by the same common denominator: gluten. Can changing the food one eats really do all that? Indeed, it is all that can!

Most people are starting to realize that not all fats are bad, and that perhaps there is a connection between high levels or carbohydrates and high insulin levels, but even the most educated dietitians and health experts have trouble letting go of those “healthy whole grains.” I understand, I did too, but they were hurting my body and causing a bevy of problems in my clients. Yes, grains have fiber and vitamins (though not near the amounts that vegetables have) but they also have gluten, lectin, and phytates… all put there to make them indigestible to us (mammals) so that they could pass through our bodies and emerge (pre-fertilized) to grow again. Since we now grind them up into fine particles, they still pass through our bodies without being fully digested, they just do a lot more damage along the way. Read more about the science behind that here. The biological fact is that you absolutely need the right kinds of proteins and fats for your body to function, but there is no biological need for grains (or high levels of any carbohydrate for that matter).

These gluten containing, gut destroying foods also contain high levels of carbohydrates which can cause insulin resistance, weight gain, and eventually diabetes if eaten in large amounts. But wait, you say, I eat grains all the time and I don’t have any of those problems. Really? Get rid of them for a month and see if you don’t notice a rapid increase in energy and overall feeling of health (as well as usually weight loss). In the worst case, you went without your favorite foods for a month, in the best case, you feel much better and no longer even crave these foods.

I challenge you to give yourself 30 days to improve your health, and see if the changes don’t work for you. It isn’t all about diet… it is about a healthy lifestyle that lets you feel great, look great and stay free of disease (and that is a helluva lot better than a slice of Pizza!). If you are truly ready to see some results, jump in:

Step 1: Eat Healthy Foods

This will require some paradigm shifts! The basic premises are as follows:

  1. Cut the grains
  2. Eat fewer carbs (aim for between 50-100 grams per day from vegetable and fruit sources if trying to lose weight.) Fit Day offers a free online nutrition tracker to help you figure out how much of each food you are eating.
  3. Eat Fat… Lots of fat!
  4. Get enough good protein
  5. Drink clean water- water should be the main liquid you drink, along with herbal teas. Drinks like soda and even juice contain a lot of sugar (and often chemicals) that harm the body.

The adjustment can be difficult, more from a practical perspective than a dietary one… what do you actually eat? Check out some meal plans and some recipes (scroll down).

2. Optimize Vitamin D

Research is continually showing how necessary Vitamin D is, and it plays an important role in healthy metabolism and optimal health. A blood test can show you exactly how much you need, but my experience with clients is that most adults need at least 5,000 IU a day, and often more if they weigh more, are pregnant, or are highly deficient.

3. Get Enough Sleep

We all know that sleep is important, we just don’t get enough. Sleep is vital to maintaining a healthy weight as well as for proper hormone function, mental clarity, prevention of illness and much more.

4. Get Some Exercise

Your doctor, your mother, your friends… everyone has told you how important exercise is. Most people avoid getting enough exercise thinking they don’t have time or that it requires too much effort. The great news is that you can achieve great results with the right kind of exercise, and spend much less time than you think!

Ready to make some lasting changes? Let me know below!

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Reader Comments

  1. Wow, Thanks for the great site. I\’m jumping in with both feet. I have learned a lot in a short period of time. I\’m telling everyone I know. Thanks what a great service.


    • Thanks! Glad you are enjoying it! Let me know if you have any questions!

      • Where are the recipes?

    • I didn’t mean to imply that water’s not good for you, or that drinking plenty of it is unimportant. My point–and the point of the study cited–is that there’s no hard and fast rule of 8 glasses per day. “If you are feeling thirsty then you are already dehydrated” is exactly the author’s point: Your body will tell you when you need water, and the “eight glasses” figure is purely arbitrary, originally based on rough estimates and blind guesses from the 1940s.

      No offense, but one definitely should pay attention to studies. They’re admittedly imperfect, and should be considered with a skeptical eye, but they’re still far preferable to the “everybody knows” school of pseudoscience.

  2. Really excited for a change! My husband has “done Atkins” before with good short term results, but always ran into problems when the rest of us in the house kept up with unhealthy habits. This time round we’re all on board! I packed up the grains and junk and shipped ’em out. Also have a month of meals planned. I was pretty surprised how easy the transition has been-the hardest part is snacking…those kids eat a lot!! Thanks for sharing your expertise!

  3. Hi there,
    I am frustrated that I have
    cut out grains (for nearly 12 months now),
    exercise -walk very briskly 5km a day and resistance exercises 3 times a week,
    only eat vegetables as my source of carbs,
    eat coconut oil, organic butter and organic grass fed meats as a source of fats,
    small amount of dairy usually raw (milk in tea twice a day and occasionally cheese weekly),
    do not eat cakes or biscuits and only treat ourselves to desserts once a fortnight,
    and am putting on extra layers of dimply fat.
    I am 5′ 1″, just turned 48 and have just started symptoms of peri-menopause ( hot flushes, extreme tiredness ).
    My 16 year old daughter also has problems of gaining weight whilst eating this way. We do not eat large amounts of food.
    I do not know what to do, can you help?

    • It would be tough to know without seeing a breakdown of you protein and fat dietary ratios, but feel free to email if you want to go into more specifics. Since you are hitting peri-menopause, and your daughter, at 16 is also in a stage of hormone shift, there is a good chance that the weight gain could be hormone related, and an underlying hormone issue needs to be addressed. Some people benefit from a natural progesterone cream at this point, others need supplemental iodine to support the thyroid. Like I said, I would probably need to ask some more specific questions to try to figure out what is going on, but feel free to email me if you want to.

      • I had some initial success with GF in losing weight, but after a month of grain free I’ve seen no weight loss (judging from the way my clothes fit). I’m 20 months post-Partum with #6 and extremely frustrated and discouraged. How does one go about checking hormone issues?

  4. Thank you so much for sharing all of this wonderful information! My husband and I have been working toward being grain free, since we felt so good when we gave it a trial run. This website is a HUGE help and blessing!!!

  5. My 18 year old daughter and I are on day three of gluten free and I was already about to quit-I know I’m pathetic-until I just read this post. I am ready to give this a real go. Thank you!

    • The first week or two is the toughest and then it gets easier and the
      cravings go away! Hang in there, and drop me an email if I can help!

      • I have lost quiet a few pounds in the last 2 months – thanks to this article. I would also add a few more points for your benefit :
        Limit treats containing sugar to three times per week. This includes chocolate, ice cream, desserts, cake, pastries, cookies, etc.
        Also plan at least one lunch and dinner every week without meat or cheese. Build those meals around whole grains, vegetables and beans to increase fiber and reduce fat.
        By the way you are Spot on with this write-up!

  6. I’m ready… we started our goals this year with our food not grass transformation and turned our yard into gardens, then cut out sugar cereals and most processed foods and making our own snacks… but still use grains.  How can you help me with accountability?  Do you do that?  I began increasing my workouts fr 3/week for 30min to  6 days/ week for 45-70 minutes with insanity & then running for the past 4 months and have lost only 4lbs.  I’m frustrated and know I feel so much better but I want to see the scale move!! I have 4 kids ages 2-7 and life is never dull… but need help! 

    • I can sympathize with life never being dull 🙂 I’m due with my
      fourth in a few weeks and my oldest is almost five… life is
      certainly busy but fun! It would be tough to pinpoint any suggestions
      without knowing more specifics on what you are eating, but I’d guess
      that there is still an insulin issue somewhere or a contributing
      hormone imbalance. Do you eat a lot of dairy, nuts, or fruit daily?
      What about non-grain type carbs? In almost all cases, weight/physique
      is mostly related to diet, and not nearly as much related to
      exercise… and it sounds like you are exercising plenty…. so I
      doubt that is the problem.

      For women (and moms especially) the underlying issue can also
      sometimes be lack of sleep, as some women just won’t/can’t lose
      weight without getting enough rest… at least 8 hours and in bed by
      ten for most. In fact, for women where hormones or lack of sleep is
      the problem, too much exercise can actually be harmful, since it
      further stresses the body.

      I’d suggest using a website like to monitor your food
      intake for a few days and see what your overall carb consumption is.
      Some people need it to be as low as 50 grams a day to see weight
      loss, though maintaining is often easier. Also, if your up for it,
      try getting enough sleep for a few weeks, and back off some on the
      exercise. Also, feel free to comment back or email me with more
      specifics if that would be helpful to you.

      thanks for reading!

  7. How does one start on the road to this healthy lifestyle? I eat a gluten free diet but it is very high in carbs and I have seen my weight increase over the years. I will put my heart into it I already get my daily sunshine and am decreasing my grains to only popcorn and the occasional piece of gluten free bread but I am ready to give it up and get healthy for once in my life. I have lost weight in all the wrong ways in the past starvation anyone? Is dairy ok I like yogurt for the probiotics and kefir too. I don’t like milk and I use too much cheese. I really want to lose up to 100 lbs. and learn to live a healthy lifestyle.

  8. I’m a nursing mom, ready to drop these extra pounds especially with the summer weather. Until a stress fracture in my foot, I was good about exercise outside most days of the week. The exercise and sunshine are so great for mental health! I hope to pick that up again soon. But diet wise, is there anything different I need to do to continue to nurse? I’m actually having problems with low supply and have been doing everything I can to increase, including eating oatmeal regularly. I assume I should give this grain up.  Do you have any other recommendations? Thanks. 

    • I would suggest giving up even the oatmeal for a while and just
      seeing how you do. Some people are more sensitive to grains than
      others. If you have any insulin resistance, the oatmeal can also be
      making it difficult to lose weight. I’m guessing you’ve already tried
      the basics like drinking a lot more water, eating enough saturated
      fats, using coconut oil, etc. Herbs like Fenugreek and Milk Thistle
      can help increase supply if used regularly, just make sure to stop if
      you should become pregnant again.
      From the weight loss perspective, focus each meal on a healthy
      protein (meat, eggs, etc), a good fat (avocado, coconut, butter, etc)
      and a lot of green veggies. These will all be very nutritious foods
      that can help boost milk production but will also keep your insulin
      levels low and help with weight loss. Weight loss can be difficult
      for some people with the hormones of breastfeeding, but this type of
      system has helped quite a few clients.
      If you aren’t already, drinking fermented drinks like kombucha and
      water kefir soda and eating fermented foods (sauerkraut,
      lactofermented salsa, etc) will help boost your beneficial bacteria,
      and will also pass this beneficial bacteria on to your baby to help
      his/her flora also. Many people also find that these foods really
      enhance absorption of nutrients and can help with weight loss.

  9. I am curious about your take on coffee?  I have struggled with adrenal fatigue in the past and periodically take a break from coffee, but I love it!  I don’t need cream or sugar, black is great.  Should it be an everyday drink for a healthy person who is not eating grains or high carbohydrate foods on a regular basis?

  10. I’m really liking what I am reading.  We are currently doing the GAPS intro!  Keep up the great blogs!  Your web page is really an easy read and FULL of info!  Thanks a million.  Glad I stumbled on to you!

  11. I realize this is an old post, but am REALLY needing to do this.  Trying to recover my healthy as fully as possible after thyroid removal  11 months ago due to cancer.  I’m finding motivation hard to come by, but cannot stand the way I feel (and look) right now so am ready to make some serious changes.  We already do pretty well with lots of healthy fats and proteins, but could stand to up the veggies more and lose the grains.

  12. Hi. My family has been on a gluten and dairy free diet for about three years. Last month my husband and I started on a grain free diet to promote weight loss. We are pleased with the results so far (although we added extra sugary foods over the Christmas week). My children are groaning at the thought of another change of losing yet more foods that they enjoy. How do you balance removing all grains and keeping children happy? I have seven children ranging in age from 2 to 15. Any suggestions would be most gratefully received.

    • My kids balked for the first month or so, so I just had to make sure I had a lot of healthy and good snack foods on hand like beef jerky, coconut clusters, trail mix, energy bars, etc. I also catered more to their tastes during the transition and made foods fun (like meat and veggies on shish kabobs rather than just stir fry, etc). Good luck!

  13. I came across your site on a pinterest post. I would be so happy to become more healthy and fit. I tried a lot of changes through a homeopath at my church, I admit that i had a lot more energy, but I still struggled to loose weight. I even started going to an hour long spin class once a week. With NO physical results. It was so discouraging I ended up not going to the gym at all, and honestly have eaten whatever since. I like your blog, very inspiring. I however, think I need some baby steps. Also, I am on a tight budget (we run our own business and winter is SLOW!). I am wondering if you have any advice on how to do this first with baby steps, and second, without breaking the bank. Thanks, Sincerly, Monnica

  14. I love this post! I wish everyone could read this AND apply it. It is all so, so true. I went GF 3 years ago and it changed my life, but it wasn’t until 3-6 months ago did I cut out grains and I feel the best I have in years!

  15. I have 100 lbs to loose. I will be 60 this year and have struggled with weight all of my life. Gonna give this a try! I remember my sister having epilepsy being put on ketogenic diet to contol her seizures. She lost so much weight. I just never put the two facts together because of traditional SAD indoctination.


  16. So for a not so wealthy college student, what should my first shopping trip look like?? Please help me! I’m tired of how I look and feel. I want to be the best version of myself, this is the first time I feel like something will actually work for me!

  17. Paleo for 6 weeks now. Lost 6 pounds. Have pretty serious Hashimoto’s issues (meds change every 6-12 weeks!). So 6 pounds is great for me. Hoping to figure out how to dial in a little more. Have lost 100 pounds over the past 10 years but the last fifty have not moved! Any advice would be great! Also, trying to figure out some food allergy/sensitivity stuff, too!)

  18. thank you so much for all your information! i am ready to start my new lifestyle, no holds barred!

  19. I really love this site and have learned quite a bit. It is my go to site for many things. Thank you ! You have helped me so much.

  20. I need help. I turn 40 this year and I am a mess. I have no job, I’m so tired all day every day that even walking from my bedroom to our living room makes me winded. My muscles feel week just by walking, my eyes are so hard to keep open and my attitude sux. I am at least 150lbs over weight I have 9 kids between the ages of 1 and 21, my spouse has been struggling with mental issues, we are under excessive amounts of stress, loud noises make me start to cry… I’m a mess!

    • I don’t know who you are or what your beliefs are but I will pray for you.

  21. I have PCOS and went strict paleo for 3 mths with little results. I am insulin resistant and crazy hormone issues. I figured going paleo would help…any suggestions?

    • Have you done any supplements or specific things to balance out the hormones…

      • I also have PCOS and just had a baby 11 months ago. I have been reading your blog for the past few months and incorporated the following changes:
        Flouride free water purification (with Berkey filter system).
        Supplementing with magnesium, FCLO/BO blend, probiotics, and I’m using progesterone cream for the second half of my cycle to help balance hormones (this helped me achieve pregnancy).
        I’ve been trying to stick to grain free (been gluten free a long time), under 100g carbs a day and only eat grass feed/organic meats and butter/milk products the past month (although I do not eat much dairy).
        Try to walk at least 2-3 miles a day (as time permits with a baby).
        Eliminated all toxic household products and cosmetics.

        I’m wondering what I can do to help with the fatigued muscles and headaches with the lower carbohydrate content? Is there some trick to making the weight come off? I’ve stopped gaining weight, but I can’t seem to lose weight despite the changes above (I have 60 lbs to lose). I thought I would reduce carbohydrate intake even lower, but my body has trouble dealing with the fatigue that comes with that.

  22. I recently had a food allergy test done, I am allergic/sensitive to gluten, a lot of grains, corn, and bakers and brewers yeast, and eggs, as well as about 15 other things, those are the main ones. I am over weight and trying to lose it. I have been grain free, gluten free for about a week now, taking probiotics and my doctor prescribed me something to rid my body of yeast, and 5000ius of vitiman d. i home school and have a 4 month old so exercise time is hard to find and I have a really really bad sweet tooth, how do I get rid of it?

  23. I have Autoimmune Rheumatoid Arthritis Disease and need to lose weight, fight inflammation, and most importantly achieve healing. Your nutrition advice sounds great and do-able for my family but I am confused about consuming meat and dairy because some people claim meat and dairy cause inflammation and it’s better to be on a vegan diet for healing autoimmune diseases. I also see where a lot of people say to eat meat and dairy. Would you please tell me if you think your eating plan will work for my unhealthy condition or if you think I should do something different. Thank you.

  24. HI Katie ! my goal is to loose weight (belly fat). I am little over 15 pounds than I should be. I have been doing lot of reading. I followed all the above steps for a week now, and I feel good.

    My question though is, can you give us the percentage ratios of how much Fat and Protein one needs to eat daily (to loose weight) ? I have restricted my Carbs to 50 Grams (60 Max) per day like you said, but I seem to be eating more Protein than Fat. Is that OK ? All your recipes looked like they were protein based too, but I just want to make sure. Please help !

    I am trying to get Chicken Thighs instead of Breasts since it has fats, but i am not sure if that’s OK.

    • I don’t track the amount or percentage, but it is definitely normal to eat more protein and fat. As long as they are from good sources, protein and fat are great!

  25. what do you recommend for people who have gallbladder disease and are recommended to stay away from fat?

    • I believe for gallbladder problems you should be staying away from animal fat. Good fats are things like avocado, nuts, coconut milk and other products, etc. Hope this helps.

  26. I am on the edge of going full-blown paleo. I have always struggled with my amount of intake of breads/grains because these were “comfort” foods for me. Also, I have been suffering from horrible GERD and IBS for a few years. I am taking meds for those two things as well as meds for depression and migraines. I would really appreciate some tips and encouragement as I make this change in mindset and lifestyle. I know that making this change will be difficult at first, but I believe that the maladies from which I now suffer will be alleviated if not completely eradicated by a change to wellness living. Thank you so much for all of the information!!

  27. I am attempting to do this. I just bought 5 kg of turkey burgers and have contacted the manufacturer to make sure that they don’t contain wheat. I am waiting for an answer. The chicken burgers I have do contain wheat so once I am through those, my pantry should be wheat free.

  28. Hello katie, I am new to your site n loving it all !!! I have a question for you if you can give me some wise words of yours…my son is almost 5 years old. He is struggling with cold triggred asthma. Every time, I have to get him on steroids. Is there anything natural. I can help him with ?

  29. hi katie..i have just gone through ur articles n i m very much satisfied to know dat if i follow ur articles dan even i can achieve my passion of looking lean, a bit muscular, with great energy n health………thanx a ton, only all these words i have for you otherwise i do have bad fats at bad position….so i m giving u my precious asset dat is THANX……keep updating please

  30. Hi Katie and Happy New Year to you and your family! Thank you so much for your wonderful website, it’s such a huge source of inspiration for me 🙂
    If you have time to spare, I’d like to ask you a question : how good is trying to loose weight while trying to get pregnant and during pregnancy?
    I’m about 40lbs overweight and currently trying to concieve our first child. I’ve been lowcarbing for almost a month when I discovered your site and then started following your guidelines about real food. Had some good results, but the holidays and honeymoon threw me off wagon, so I have to resume. The thing is we started the babymaking process and I don’t want to harm my ferttility or my future baby. I plan on eating well (read your post about healthy pregnancy food) but I would also like to further my weightloss as much as possible. Could you please advise on that? I would be so ever grateful, because I don’t wanna tell my doctor this, as she would freak (low carbs??? you insane woman!!!)
    Thanks for everything! Greetings from Romania!
    PS : your lotion recipe is wonderful, I threw away all regular cosmetics and I’m doing only oil cleansing and homemade cream on my skin now and it looks great!

  31. Thank you for your site. Love the lotion bars! Can I go grain free while nursing ?I’m not planning on weaning soon but have a lot of weight to lose. Thank you for your time.

  32. Well, I think that it’s time to give this a try…had cancer before I was 40 and a debilitating stroke before I was 50. I’m sick a lot and have no energy. Due to being physically limited there isn’t a lot of exercises that I can do.. I ‘ve gained an enormous amount of weight and this is what has me disgusted and depressed. This is not my typical way of eating so I’m afraid of failing. But, I know that I have to do something…soon. I’m in constant pain from arthritis in my hip, knees and ankle and was left with very bad fibromyalgia from the stroke. I have only been reading your articles for a few months and have trusted your information. I started using your recipes to make my own cleaning supplies and have been getting ingredients together to make my own soaps and lotions. Thanks so much for all of the great information. I don’t know what I would do without you now! Keep me in your thoughts and prayers as I attempt to lose weight and get healthy your way…

  33. I am 30 yrs old and I have had psoriasis since I was 9. I have done a lot of research lately on curing this auto immune disorder in the past few months. I know that it can be done from the inside out. I considered trying a totally vegan diet but that is way easier said than done. I understand that animal proteins period are not allowed in such a lifestyle.
    I am also currently 30-40 lbs overweight for my height of 5’4″. I have recently been afflicted with serious lower back pain and also had the shingles back in November. Due to my back problems my chiropractor suggests no exercise but I am desperate to do some form of light exercise. I must lose the extra weight and I doing so would have to help relieve a lot of my pain in all my joints. Any advice would be greatly appreciated.

  34. Hi, This is a great post!

    I’m turning 45 next month, I’ve been suffering from crazy menstrual cycles that have lasted up to 3 months long for the last 5 years. I’ve recently had a D & C as well as a blood transfusion to stop the bleeding and treat the anemia. (That was Jan 3rd of this year). Now that I’m feeling a lot more energitic, I want to get healthier but my arthritis, bursitis and excessive weight are quite a hinderance. I juiced and lost about 20 lbs last year but now wonder if it only helped me become anemic. I’ve gained the 20 back and added another 10 more. At 5″5 and 177 most of my weight is in my belly. I look prego but am definitely not. I’ve decided to reduce or eliminate the wheat. Any and all advice would be helpful! Thank you! God Bless you!

  35. hi
    how many carbs should a (tandem) breastfeeding mom eat to lose fat and still keep up my milk supply?
    I’m not very active. I need to lose 10-15#.
    I don’t eat gluten, grains or dairy.

  36. Hi Katie,

    I am 31 and the mother of 4. I am 5’0 and have usually been pretty petite. After my last child stopped nursing about 10 mo ago I started gaining weight. I believe some to be because of medication I was on for fibromyalgia. I weaned myself off these meds about 2 months ago and have lost about five pounds but I still have 30 to go.ive never been this overwieght and its never been this hard to get off. Now im in pain be c ause I stopped my meds, im not losing weight, and im frustrated. I am not an avid cooker so processed foods are ate a lot around here. We eat a lot of fruit but barely any veggies. I need help!

  37. Hello Katie, Its my first time to visit your post and it so interesting. 🙂 I am glad when I saw and read this. I want also my weight to lose fast and your information helps me. 🙂 Thanks

  38. My husband and I have been doing a blend of gluten-free and paleo since about the beginning of July this year (2014). My headaches have been reduced to a total of 3 since then as opposed to about 3 a week. We have both lost weight and since I’ve started working with weights I’ve been able to start wearing jeans that were starting to get too tight for me at the end of last year (for the record, I am currently a size 28 again.) My biggest indulgence is my coffee but I try to make that with honey and almond milk. My problem, however, is between college and work, I have several days a week where I’m gone from the house for nearly 10-12 hours. I know there are things I can take with me, but I’m having trouble bringing everything I need for class or work, without dragging a small ice chest around with me for my meals. Especially on the days I’m at school all day. The food on campus is way overpriced and I can’t really afford it. We’re struggling to make this diet work on a tight budget but I’m struggling personally with finding ways to pack food for a whole day (especially with working out on campus in the morning) that isn’t going to overload me with bags and boxes. Help?

    • You might have good luck with boiled eggs… they come in their own package and are pretty stable. Also, I am not a fan of microwaves at all, but if you have access to a freezer/fridge and a microwave at work, you could bring frozen veggies and heat in the microwave.

  39. Hi, Holiday is here and it seems that we need ways to lose weight soon 🙂 Thank you for your site is really informative. have a great day 🙂

  40. I am not much of a veggie eater, however, I am a Green Smoothie fan and combine fruit with veggies and superfoods and some other supplements like garcinia. Just joined a gym as well to reverse diabetic II. With a balanced diet and exercise this must be possible.

  41. I’m a type O. Coconut oil or any form of coconuts…and avocado :(, are negatives for my blood type. Evidently, it causes a negative reaction by the thyroid. I’m just a number or two away from being diabetic. It’s a family thing. What do you recommend as far as healthy fats go for my situation?

  42. This website is cool! I went off grains (or I was supposed to have) about a month ago.
    I wasn’t sure; are soaked grains good for you? Will cutting out grains help with tooth decay? I am trying to remineralize my teeth, loose (like permanently 🙂 about 5-10 lbs, and build more muscle tone. Basically, I guess I’m saying that I need to be more physically fit. I am fifteen and just feel as though I could be way more energetic. Thanks for this amazing and so helpful website. It’s SUPER eye opening!

  43. Hello Katie, Its My First Time To Visit Your Blog And It So Amazing. I Am Very Happy When I Read This. Wellnessmama Is A Great Source For Finding The Information On How To Lose Weight Fast And Healthy.

  44. Hi Wellness Mama I love your article,it’s my first time on your site, I just want to add my piece,When it comes to losing weight most people think that by simply eating less, that’s the solution,sometimes it is but other times that could be bad for your health because your body needs a certain amount of food to provide energy to function properly, as a result you get tired easily and you will mess up your immune system.

  45. Hi Katie, I am so inspired by your site. My question is, Is it harder and slower for a 60+ woman to lose weight by eliminating the sugar, white flour and processed foods? I have 25 to 30 pounds to loose. On paper it sounds easy to do but applying it will be a test, I think.

  46. I have lost 44 pounds in 3.5 months eating 1 meal a day after my workout in the evening. That 1 meal is anything I feel like eating following a small portion of dessert. I drink lemon water with honey all day long and this keeps me from getting hungry. I don’t have to calculate calories or anything. Works great. I have another 40 pounds to go. I do have Saturday as my cheat day when I eat lunch and dinner( also drink some wine or whisky) with some snacks in between.

  47. Hi, I really want to lose my wight this month. I have eat to much junk food. My wight is 99. How can I make it 75 for 3 months?.

    What kind of food shall I eat.

    Thank you

  48. How do you feel about gluten-free foods/products, particularly bread by Glutino?

  49. I’m wondering how you know if your hormones are unbalanced?

    • However, hormonal imbalances rarely just happen on their own. If a woman has a hormonal imbalance that is causing her spots, it is my job to work out WHY that hormonal imbalance happening in the first place. Often it’s one of the following:
      • Going on or coming off synthetic birth control (including the BCP, IUD, implant, nuvaring).
      • Adrenal fatigue
      • Hypo or hyperthyroidism
      • Heavy metal toxicity
      • Sugar/carbohydrate sensitivity, or insulin resistance
      • History of eating disorder
      • A vegan diet without correct supplementation

  50. I just wanted to say that grain free is not for everyone! I tried it- really tried it- for 6 weeks- and I had to go back. I felt worse than I ever have when I went off of grains. for me, it was about cutting out processed foods- that has helped the most. I don’t eat a lot of meat- I don’t like the taste too much(even with the grass-fed organic beef or chicken) I love veggies and fruits- eat a lot of those, but I burn through them rather quickly- so a whole grain bagel or homemade bread are things that I need if I don’t want to be eating every hour. I really wanted the GF lifestyle to work for me, but even with replacing wheat flour with almond flour and rice flour, I still had no energy and felt lousy. So, it’s worth giving it a try- a real try, but don’t beat yourself up if you need grain in your diet, Not everyone is exactly alike and this works great for a lot of people, but just not for me.

  51. My wife just shared this great blog post with me. I usually don’t read about better health in my lifestyle. I’m 36 and I have UC ( colitis). It is somewhat controled, but in the last year I notice I wake up most morning uncafortable with inflammation in my intestine. My wife has helped me in the pass lower gluttons and I did notice improvements on my gut and skin.

    I’m at least now motivated thanks to this post. I want to get back playing soccer and being healthy. I think I do better when someone helps me set the rules and directions 🙂

    I will follow these steps and continue reading your other posts.

    Thank you!

  52. Hi Katie,

    I was wondering if you have any advice on how to gain weight in a healthy way. I had an eating disorder and over-exercised as a teenager and have always been thin ever since. Even though it has been quite a long time and I eat very well now, I still can’t seem to gain much weight. People think it shouldn’t be hard to gain weight but for me it really is. I also have scoliosis, which I have heard could even be linked to diet, and am hoping that there might be dietary changes that can help with that too. I’d love any advice you may have!


  53. Hi Katie I’ve read and I’m at least 20 to 30 pounds more than what I’d like to be I recently got to go back to work from a work injury was out for almost a year ,I am now wanting to lose weight but had found out arthritis had set in I’m stressed and going thru depression as well ,my hips ,legs and feet hurt all the time notated what I try to do I work 8 hours a day Mon thru Fri and constantly on my feet I have no energy and don’t sleep well at night what can I do to change this and be back the way I use too I’m going to turning 49 in April have a a 3 year old grandson I want to enjoy playing with PLEASE HELP ME…?

    • thanks for shared this information with is good way of weight loss.its really work for weight loss.Dieters learn about fast and slow carbs and how to pair them with lean protein and healthy fats on the Fat Loss Plate.

  54. Some great advice. Another thing they should have added is weight lifting. I’m not sure why so many women are afraid of lifting weights. As long as you aren’t lifting to heavy (for years) there’s no risk of injury or ending up looking like She-hulk.

    Also weight lifting burns more calories than cardio, not to mention that the more lean muscle you have the faster your metabolism. Best of all not only does weight lifting help get rid of unwanted fat, but it also tones and firms your body at the same time. What more could you ask for!

  55. I am new yo your site today and need to lose about 40 pounds. I have read many of your postings and feel that I am better equipped to take on this challenge. I now have a lot of valuable information. Thank you.

  56. I am really impressive on your simple diet and lifestyle tips! In fact, i need to get weight reduced ! I must follow all tips!

  57. Are there any support communities for this type of diet?


  58. It’s probably been 5-6 months since I lost my focus and motivation. I had been following a very healthy paleo lifestyle for the 6 months prior, had lost 40+ pounds, had my thyroid in check, slept better, felt better and had more energy.. So why did I change?! I don’t know!! We were building our home at the time and I think I just let the stresses take over (I’m totally an emotional eater and I love food so this is a challenge for me) and at some point stopped caring.. I’ve gained it all back! I’m not happy, I miss where I was at but I’m having difficulty getting back on track, back where I was. I would love some advise, tips or ticks..

  59. I know the original post is older but I was hoping you would answer a question. I have three beautiful children and we are soon to be trying for number four now that my fertility has returned. We are slowly converting our meals to grain free 🙂 As a result my husband and I are losing weigh steadily. I have been told weight loss can cause toxins in breastmilk as well as cross over the placenta to the baby. Did you lose weight while either pregnant or breastfeeding? If so did you somehow slow down the weight loss to limit toxins? Any advice would be appreciated!!!! We love your site and have really enjoyed your recipes 🙂

    • Great question… as far as I can tell from researching and asking midwives/doctors, you shouldn’t be purposefully trying to diet or lose weight while pregnant or nursing, but losing weight itself isn’t necessarily harmful. In fact, most women lose weight naturally in the first trimester when baby is most vulnerable and many doctors recommend weight loss to really obese women during pregnancy as the benefits outweigh the risks. Long way of saying, I don’t think it is harmful to eat healthier during pregnancy and nursing, even if it results in weight loss.

  60. I dont eat grains,, I eat ghee grass fed butter grass fed dairy and coconut oil and every other good fat regularly, im studying to become an ntp, I eat a range of grass fed meats and eggs, my plates are always full with vegetables and have a dedicated, rigorous 6 day a week ashtanga yoga practice yet I have not lost one pound! I only really want to lost about 10 or 15 pounds, strictly for vain mirror reasons but cant seem to do it. I am so knowledgeable about holistic nutrition and yet nothing I do works. Any ideas???

  61. I would have to disagree with this post, I have colitis and tried every fad diet and sticking to a high starch low fat vegan diet put me into remission.

  62. I looove your entry! I mean every diet have to be meant for any kind of body but sometimes we need different paths like exercise. I think it’s important to activate our metabolism so we can start loosing weight. So to all the persons who are any about it, don’t worry! Just pick up your game with some running, swimming or the gym. Personally I’m a very busy person so I don’t have time to go to the gym or some activities that requieres transportation. So I knew about some online personal trainers. I was really afraid at first but once I have the mood everything has been going perfectly!

  63. Diet Tips for Weight Loss Make sure to have sufficient amount of water throughout the day. Ideally 8-10 glasses.Aim to achieve and then maintain your ideal body weight.Avoid oily, fried and spicy food.