Those who became a Fitbytes Insider by subscribing to my FREE fitness and nutrition newsletter have received a free diet analysis. For many of these Fitbytes Insiders, there diet has gone from bad to good. I’ve witnessed people lose 8-21 lbs in only 1 month. Obviously, those who have lost massive weight in a short duration is usually due to water. Yet, losing weight quickly can be the jumpstart for many to gain momentum to reach a bigger goal.
So, I’ve decided to show you one of the diets that was emailed me three weeks ago and show you how just a little change can help lose those stubborn 2-5 lbs.
“ Hi Doug,
I’ve taken you’re advice on changing my diet. I am allergic to shellfish products so I can’t eat any tuna etc…but have definitely added more lean protein to my diet and I am following your diet almost exactly as you recommended. I also picked up my running intensity which I believe helped me lose my last 6 lbs.
However, I haven’t been able to lose the extra 3 lbs to reach my goal. I know I sound obsessed but I want to reach my goal of 126lbs which I haven’t been since college.
Thanks so much for all your help!!! Look forward to your help.
Sue Doherty “
Here is the attached UPDATED diet that she asked me to give her advice with:
Meal 1
- egg whites or protein drink (scoop Jay Robb’s whey, water, frozen berries)
- sliced fruit or slice 12 grain toast with almond butter
Meal 2
- almonds
- 1 cup greek yogurt
Meal 3
- mixed greens with 3 ounces chicken, turkey or lean ham. All salads contain nuts,seeds,peppers,broccoli,carrots,onions. Usually with oil & Vinegar or light Paul Newman’s Dressing.
- brown rice or baked potato
Meal 4
small apple or orange
Meal 5
stir fry: with lots veggies and 2-3 ounces tofu, chicken or steak
1-2 cups brown rice or starch
1 glass wine during the week
My First Advice:
When I first gave advice to Sue, I told her to add some raw almonds as a snack because she was always hungry. Also, I recommended she should try to eat the same diet for at least 21-30 days to figure out what will work for her metabolism. Luckily, she stayed on course and she replaced her previous diet of processed diet foods like Special K Cereal with whole foods, veggies,fruit and lean proteins.
In addition, I told her to add more intermittent intensive cardio training to her daily routine to keep her heart rate elevated to burn more calories.
So, like she stated above, these recommendations helped her almost get to her weightloss goal.
My Second Weightloss Advice to lose last 4 lbs:
I told her to cut all nuts, seeds and toast from her diet until she reaches her goal. She should keep the brown rice for lunch but only 1/2 cup max and cook her stir fry with veggie or free range chicken broth. Healthy fats are great for a diet but some people can’t metabolize them as others can to reach their goals. This is the only time I would tell someone to cut back on their fat intake. Please note: you should at least eat 2-3 servings of good fats for a healthy wholefoods diet (canola oil, avocado, nuts,seeds, grain oils…….).
Summary: Little changes can lead to you reaching your weightloss goal. Create or buy a food diary and use it for at least 2-3 weeks to make you aware of your calorie and food intake. Cut all processed foods, chemicals and high fat foods from your diet as much as possible.
One of my major objectives in writing nutrition articles is to show you the importance of eating a whole foods diet. The proper balance of all natural foods can dramatically change your weight, energy and well being. If you sit back and realize food is a drug. You may change the way you eat, forever. 
