Ep14: Fat Adapted: Burn Fat Instead of Sugar

fat adaptedEpisode Description:

The one where I give you the meal plan you need to become fat adapted, to use your own body fat as fuel and learn to live naturally thin.
To view the show notes, ask a question, or leave a comment, visit www.AmyLatta.com/BWLW14.

Episode Show Notes:

Six Steps to a Fat adapted Meal Plan:
  1. No sugar.
  2. No flour.
  3. No transfats.
  4. Eat no more than two or three times per day
  5. No snacking
  6. Go as long as you can between dinner at night, and your meal the next day.
Use the information in the What To Eat This Week three email series to build your plan.
  1. You can create a meal plan of what you already eat and simply incorporate the hunger scale and lose weight. You can start there.
  2. But that does not break the cycle of overhunger and overdesire, and it does not regulate your hunger hormones. So you may not see super fast results and you may not achieve true freedom from food.
  3. So what I coach, along with learning to manage your emotions and your thoughts – is a Fat Adapted Meal Plan.
  4. Build a plan of what you will eat and when you will eat it, and stick with it.
  5. No sugar, no flour for at least six weeks, and no transfats.
  6. Remove snacks, and only eat 2-3 times per day. Increase the length of time between dinner the night before and the first meal of the day.
  7. Expect withdrawal those first two weeks. Be prepared for the toddler in your brain throwing a fit for a literal and proverbial cookie.
  8. Remember that you do have the tools to handle those brain fits. You are a badass, grown ass woman. You got this!
  9. And you will Feel better. And become fat adapted. And live naturally thin.
Joy Eating allows you to eat your favorite foods. But wait until you are completely off sugar and flour, about six weeks. And then allow for one joy eat every week. Plan for it. Decide what it is in advance. And not an entire joy meal, but something you enjoy that fits into your fat-adapted meal plan.
Eventually, you get to the place where you have removed the emotional ties to food, you have become fat adapted, and you can actually eat what you want, when you want, and it is not a big deal. At all. It is just food! This is amazing freedom. That is the end goal and that is living naturally thin.

Action Item:

Download “What to Eat This Week: Seven Day Meal Plan to Get Real Food on the Table.”
Go to www.AmyLatta.com/whattoeat to download your free copy, and you’ll get even more bonus materials in your inbox.
Use it to create your fat adapted meal plan.

Building Community:

Get a taste of what it’s like to have your brain coached! Schedule your free mini-session: www.AmyLatta.com/coaching
Share this episode with someone who struggles with being a sugar burner!
Connect with me on Facebook! www.Facebook.com/IAmAmyLatta
“Meet” me on Facebook Live every Friday at 8am central, plus get lots of goodies throughout the week.

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Episode Transcription:

You are listening to Business Women Losing Weight with Amy Latta, episode number 14!
(Music) Welcome to Business Women Losing Weight, a community for those women business owners so laser focused on building their businesses….they have been sacrificing their health! Together we’re going to get back your time, get back your energy, and get what you say you want.
I’m your host, Amy Latta, and I’m all in! Are you comin’ with me? Let’s take care of you so you can take care of business!

DUDES! My Lady Dudes! How you doing today!
I’m doing fantastic, thank you very much! I am writing this episode at the end of a full day of coaching. And my inner empath is plumb tuckered out, and yet I love every second of it.
Fact is, I love what I do! I love being a mirror for my clients, helping them to see what they cannot see themselves, and how that can change their lives. Change their lives! That’s what I get to do every day!
How fabulous is that!
Today was two 1-1 clients, some group coaching, and then two mini-sessions. Now, let’s be honest. Not everyone is ready for personal coaching. I think everyone needs it – because holy cow, what a good coach can do for you! But not everyone is ready, and sometimes people just want to know…Amy, what am I supposed to eat. That was one of my mini-sessions. Just tell me what to and what not to put in my mouth.
Guys, we have talked about so much in our first 13 episodes. And today we’re going to bring so much together and answer that question.
If you have not already listened to the first 13, I highly recommend it. Much of what we’ve talked about so far comes together in this episode. It’s certainly not mandatory – other than why wouldn’t you want to listen to more of me! – but if you have any questions about anything, you may find answers in those past episodes.
Or you can always drop me a line in the comments or EVEN BETTER – leave me a review, my dears! Throw me that little bone, at least!
So we have a much better understanding at this point of why we struggle with weight, why we struggle to stick with a plan, why we regain our weight after we lose it. It’s not because you’re crazy or lazy. You’re killin’ it in your business, you can kill it in your health, too! It’s completely possible!
And you would not run your business without a plan, would you? So don’t run your body without one.
I’m not going to lie. I get a crap ton of kickback when I tell my clients to create a plan. Make a plan of what you will and won’t eat this week. And what do I hear?
“I don’t have time.”
“That’s too much work.”
“I’d rather be spontaneous.”
“I just don’t know where I’m going to be when it’s time to eat.”
I have heard it all.
So let me repeat.
Your business is your bread and butter, and you don’t wing it in the board room. You decide you want to do something, you make a plan for it, you adjust and tweak if need be, and you execute. And you execute until you get the result you want.
Do this for your Body. Do this for your health.
Because where is your business if your health fails?
Episode 9 talked about general ideas of making a meal plan. How to do it easily week in and week out.
Understand that just implementing the hunger scale – which we learned about in episode 8 – and sticking to a plan – any plan – will result in weight loss.
You can just start there. Eat only when hungry and stop when full may already be a huge change, and it works!
But since so many of us need to also eliminate those physical reasons of overhunger and over desire, and need regulate our out-of-whack hunger hormones – you may find yourself in a place to get a little more specific to what foods help your body lose weight and fuel it most efficiently.
That is actually where I now start my one-on-one coaching clients. Because a fine tuned meal plan – or diet or protocol or whatever verbiage you want to use – will get you the fastest results.
So we want to establish a fat-adapted meal plan. And then stick with it!
Now, I can’t tell you exactly what yours should look like. I can certainly do more for my coaching clients than I can for my dear podcast listeners. Because every body is different. Everybody – and every Body. Nothing works for everyone.
My mom and I both have allergies. The allergy medicine I take doesn’t work for her. The one she takes doesn’t work for me. And she and I are as related as you can get.
So when someone goes on the South Beach Diet and raves and screams over their success and then you go on it and it doesn’t work at all, that doesn’t mean you’re a failure. It just means you need to find another plan.
My mom is not a failure at allergies because Allegra doesn’t work for her. She just has to find another medicine.
So a meal plan is simply what you will eat and when you will eat it. And what we will talk about in this episode as opposed to the Meal Planning episode a few weeks ago, is designing a fat adapted meal plan that will get you the fastest results possible.
And something you are going to learn is that I’m not going to advocate moderation. I’m not going to advocate willpower. I’m not going to insist you take supplements or kill yourself on a treadmill or in the weight room. You aren’t going to find the typical eat five to six meals a day here. The info coming at you may shock you, surprise you, cause a little twitch inside your brain. Because it likely will go against much of what you have heard most of your life.
You ready? This plan is designed to help you lose weight very fast. Start seeing quick results.
We have been told that that is bad, but that’s mostly because we haven’t been taught the mindset work of quick weight loss. We rely on willpower to lose the weight, and that’s finite, so the weight comes back.
But you now have tools not everyone else has!
What our goal is is to get efficient at processing body fat for fuel, to get you to become fat adapted as quickly as possible.
So you need to create a menu plan, and decide now what you will eat, using your proactive brain – that thing that separates you from the rest of the animal kingdom. We resist making a plan, but what happens when we do that is we leave it up to our subconscious brain – the one seeking pleasure, the one trying to keep you safe – to decide what to eat.
And that brain is likely seeking comfort food – the stuff you keep eating that you don’t mean to eat. The stuff that gives you the biggest dopamine hits. The foods that are the most fattening.
So the plan is imperative if you are going to create a body that is really good at fat burning!
Taking what we learned about insulin and ghrelin and leptin and dopamine, let’s make that plan.
Remember that we want to keep insulin LOW in order to become fat adapted – or a natural fat burner instead of sugar burner.
Foods that cause that biggest release in insulin to the lowest release, go in this order.
At the top, you have sugary drinks, including juice and soda, followed by sugar foods, flour foods, carbohydrates, protein, and at the bottom, healthy fats.
So let’s build a fat-adapted meal plan with this six-step basic guideline:
  1. No sugar.
  2. No flour.
  3. No transfats.
  4. Eat no more than two or three times per day
  5. No snacking
  6. Go as long as you can between dinner at night, and your meal the next day.
Before I go into each of those six things, let me remind you, if you have not done so already, sign up for the What To Eat This Week meal plan. You will get three emails.
The first one includes a link to my beautiful and delicious seven day meal plan.
The second email includes a link to my healthy foods list – YES – a list of specific foods to build a plan with.
The third email gives you four more ideas on how to keep doing this week in and week out.
You get that meal plan at www.AmyLatta.com/whattoeat.
Alright. You don’t need to rewind, I have all of that in the show notes. But after those six steps, is your brain twitching?
Let’s look at it!
So no sugar. In the hormone episode, we talked about how sugar spikes insulin. And we have become sugar burners instead of fat burners. If you want to change this, you need to cut sugar so your insulin levels can regulate.
This means none of the white stuff. This means, you want to read your labels, my friends. Because sugar is in everything. It’s in salsa and spaghetti sauce and weird places you don’t even realize. Stop buying brands with added sugar. You may have to pay attention at the grocery store! But once you find your brands, you’ll know!
That healthy foods list includes a list of brands I have found to be generally no brainers.
And yes, while you are allowing your body to become fat adapted, this means no sugar. No white stuff, no brown sugar, no honey, no molasses.
Technically, you can still eat sugar replacements. In general, no-sugar substitutes will not spike insulin levels. But I encourage my clients to cut them out to allow their taste buds to change. Because that will help make sugar not create so much desire!
That taste bud shift can happen very quickly – as short as a week to 10 days!
And the no flour – this is different than just no gluten. Start with obvious no wheat or white flour. Ideally, you are also cutting corn flour and any other ground down flours. These are concentrated foods that spike insulin. Even the gluten free ones!
For both the no sugar and no flour – give it six weeks. Can you do that? YES, you can do that! I promise you, you can!
You will be amazed at the results you will have in just six weeks!
And then, you can start to experiment. Maybe corn flour doesn’t cause a reaction in your body. Maybe you can have a little honey.
And while eating fat is so good for you – like coconut oil and avocado and nuts and nut butters and olive oil and grapeseed oil – transfats are no Bueno. These are straight up inflammatory, they have zero health benefits, and cause way more damage to your body than just some weight gain. Fried foods and processed foods are loaded with transfats.
So what you will eat is food that isn’t sugar and flour and transfat – which still leaves plenty of carbohydrates and proteins and healthy fats. And you will eat only when hungry and not past full.
Listen, these are general guidelines. I cannot, here on a podcast, not sure of who is listening, what your weight loss goals are, what your taste preferences are, your lifestyle, etc – come up with an exact plan for everyone. I would need to talk to you to learn these things, plus, we often start over here, and through experimentation over the course of time – like my six month program – end up over there.
Maybe corn and potatoes are just fine for you. Maybe they cause terrible inflammation and you shouldn’t eat them. Maybe organic, full fat dairy the bomb. Maybe it’s the worst thing. I can’t know that! Only you can figure that out.
But don’t let this idea that it’s something you have to figure out become the reason you don’t bother to even try!
But you have to cut food out, and then add things back one at a time, to see how your body reacts.
AND, until you become fat adapted – until your body is running strong on burning your fat instead of burning sugar – then it’s really just easiest and causes the least amount of confusion to just cut any sugar and any flour out.
Stay with me here, I’m going to come back to the no sugar, no flour, no transfats in a bit. But back to our six steps to creating a fat adapted meal plan.
The reason for the no more than 2-3 meals a day and no snacking and long stretches between dinner and your first meal the next day – that’s all for becoming fat adapted. Remember from our Hangry versus Hungry episode. Hunger is not an emergency. You will not die if you no longer eat snacks.
We have become so used to eating on an arbitrary schedule instead of eating when our bodies are actually hungry. We have to learn what real hunger even feels like, as opposed to emotional hunger. Or eating because the diet plan says so.
And when we eliminate sugar and flour, we eliminate a lot of that “Oh my God, we must eat now or we are going to die!”
Being able to eat less often and removing sugar and flour go hand in hand!
Decide when you will eat. Decide what you will eat.
Stick with that schedule.
This will create weight loss, and is what living naturally thin means.
You don’t need to count calories. At all. Your main source of fuel will be your own body fat.
You are not restricting all foods – you are eating plenty of carbohydrates and proteins and fats, so you do not need to worry about your metabolism slowing down.
What about withdrawal? Yes, it is real. Know that you are going to experience discomfort. Expect it! And get this part over with! By eliminating sugar and flour – not just reducing it – you will actually get through the withdrawal much faster! And with much less pain. You won’t have a constant withdrawal because we are eliminating those things. This is why moderation – for so many reasons – is not the short term answer. You actually prolong your pain.
Know now that the first two weeks. You are going to have withdrawal. Don’t worry about it and build it up and freak out. Just know it’s going to happen and you are going to be just fine!
Remember that toddler in your brain! Remind it with loving kindness that no one is going to die. Even though it’s gonna be screaming at you! You will be going through withdrawal from sugar, and lacking dopamine and have that crazy desire to overeat!
And you’re still not gonna give it the cookie!
It’s just discomfort. It is okay to feel deprived. It is only temporary.
Your brain is going to tell you that one bite is okay. That that is what normal people do.
But you know what tastes better than a cookie? Freedom from over desire. Freedom from over hunger. Freedom from the screaming toddler in your brain.
And then you start to feel better. And the weight is coming off. Food will no longer consume your thoughts and your feelings.
Make a fat adapted plan. And stick with it. This is a totally boring way to eat. But when you realize that the excitement in your life no longer has to come from eating food. YES!
That combo of learning to process negative emotion and becoming fat adapted. Holy crap, people. It’s amazing!
Also know now that if you are not in personal coaching, you will need to use those tools we’ve talked about in dealing with negative emotion. You are used to turning to sugary, floury foods when you want to feel better emotionally. But you can’t eat them now. You’re breaking your body’s addiction to them, and learning how to be fat adapted. You’re learning to live naturally thin.
So when you pull your comfort blanket away, it’s gonna feel icky.
But this podcast does give you the tools. And ongoing support is there for those of you able to do the personal coaching.
AND…listen, I am not inhuman. I am still a foodie! How can I be a foodie and follow a super strict meal plan like this?
First of all – I am now fat adapted. I have retrained my brain and my body to view hunger for what it is. And to use my own body fat for fuel. To thrive on the best nutrients. I now enjoy learning how to create delicious meals from no sugar and no flour foods! Crazy. I know!
AND…here’s a little nugget for you. I still have joy eats.
Yes. I don’t expect that you will never eat your favorite foods again.
If you have been paying attention to this podcast, let me bring something together for you.
As you are sitting here, no doubt freaking out at the idea of no sugar and no flour and no fried foods for the rest of your life, and you’re thinking you could never ever ever…remember that the missing piece here is that mindset work. When you realize that you can live the rest of your life without a certain food and you will not only be OK, but still live a joyful amazingly happy life – that actually allows you the freedom to eat whatever and whenever you want.
I know this sounds crazy. But it’s true.
Now that I know I can absolutely, in my heart, never eat….say, sweet potato fries, ever again. Now that I have removed my emotional attachment to food. AND now that I am fat adapted and my insulin levels are fantastic. I can actually eat them. Just fine. I might have a momentary insulin spike and my body adapts and I can move on. And they aren’t this “oh my God, those fries were the best thing ever, I could just die.” Thing that we build food up to be in our heads.
It’s just food. Once you get there….it’s pretty freakin’ amazing. My enjoyment no longer comes from FOOD but from the experience of being with friends and family and loving my life.
But there is a lot of work to do between here and there.
There is room for eating food for the pure joy of eating it. Without it consuming you.
Now, here is what I suggest for joy eats. Make sure you are completely off sugar and flour. This likely means a good six weeks. And then make a plan for it.
I no longer have to plan my joy eats. I’ve been doing this work for two years now, and I can eat something off plan, enjoy it, and it’s no big deal and it doesn’t lead to a downward spiral.
But when you are still processing your emotional relationship with food, it’s best to plan these ahead of time, and only eat what you plan for, when you plan for it.
So what does this look like?
Using what you learned about meal planning made easy, and the freebies you get from me when you sign up for the What to Eat This week, make a weekly fat-adapted meal plan.
Allow your body at least six weeks to get completely off sugar and flour.
And then…as you look at your week coming up, you may see an event you know you might like to have something not on your normal meal plan.
Now joy eats are not joy meals.
First off all, after six weeks, an entire meal of sugary, floury foods will feel terrible! It will create a huge insulin and dopamine spike, and that food hangover will feel like punishment!
Instead, you have a normal dinner and maybe the dessert, or an off plan dinner and no dessert.
It also helps to have these joy eats in small amounts so that you can gauge if you are sensitive to these foods. If you consume so much, it will be hard to know if you’re experiencing the insulin and dopamine hangover, or true food sensitivity.
So now, when we go out for burgers and fries, I still order a lettuce wrapped burger with lots of veggies and guacamole, and then I have some sweet potato fries.
Or, I will have a bun on my burger, but eat with a salad instead of fries.
If moderation ever comes into play, it is in these small decisions. Because an entire meal of flour and sugar makes me feel so terrible.
I’m often asked – very rudely so, if I may add – why I deprive myself of all the good foods! I’m not sure if the person asking realizes that what I am depriving myself of is not the food, but the terrible feeling that that food brings.
If they didn’t eat junk food all the time, they would realize that it’s the food that makes them feel terrible, and it’s not actually a joy to eat them!
And an entirely different benefit of this kind of eating – this creating a fat-adapted meal plan and then sticking with it – is it actually creates so much freedom in your life.
You have an empire to build, you don’t need all your brains energy thinking about your weight and what you’re going to eat, and the guilt and shame of overeating and over drinking.
You will free up that brain power to actually create for this world! To create what you need to share your gifts, to be 100% you!
Remember, your brain is going to remind you that this isn’t normal.
WE’re supposed to hate ourselves that we ate the cookies, and laugh with our girlfriends about it over a bottle of wine. That’s normal. That’s what all the funny memes say!
But since when are you normal? Seriously. Think about what you have accomplished in your life. Think of the business and life you have built. You are extraordinary.
When you tend to your own self-care with the same laser focus with which you have tended to your business, you become unstoppable.
Imagine being the Unstoppable one in a sea of normal.
Ok. So since I know most of you are still…Wait. I can’t eat sugar or flour?
Here is a recap. Remove the confusion!
  1. You can create a meal plan of what you already eat and simply incorporate the hunger scale and lose weight. You can start there.
  2. But that does not break the cycle of overhunger and overdesire, and it does not regulate your hunger hormones. So you may not see super fast results and you may not achieve true freedom from food.
  3. So what I coach, along with learning to manage your emotions and your thoughts – is a Fat Adapted Meal Plan.
  4. Build a plan of what you will eat and when you will eat it, and stick with it.
  5. No sugar, no flour for at least six weeks, and no transfats.
  6. Remove snacks, and only eat 2-3 times per day. Increase the length of time between dinner the night before and the first meal of the day.
  7. Expect withdrawal those first two weeks. Be prepared for the toddler in your brain throwing a fit for a literal and proverbial cookie.
  8. Remember that you do have the tools to handle those brain fits. You are a badass, grown ass woman. You got this!
  9. And you will Feel better. And become fat adapted. And live naturally thin.
So this weeks’ action step – if you have not already, download that What To Eat This Week meal plan. It is already is a no sugar, no flour, no transfat meal plan. Did you even realize that? It’s delicious food, too! Go to AmyLatta.com/whattoeat.
And then make your fat-adapted plan. This is twice in 14 episodes where the action step is meal planning. Do you see how important that very simple step is to your success?
Again, you would not run your business without a plan. And your body is way more important that your business, because your business can’t exist if something happens to your body!
And ask questions! You can leave feedback on the website or send me an email.
You know I love the crap out of ya, right? I believe so hard in you. You have done phenomenal things. You can do this!
And imagine if you did it now, with the holidays coming up, and not later, as yet another New Year’s resolution. Have food freedom around Thanksgiving pies and Christmas cookies!
See what it’s like to have your brain coached by scheduling your free 30 minute mini-session with me. I plan on coaching and spending time with my family in November and December, so get your mini-session in now!
One of the women I coached today was a mini-session. She saw my Facebook Live last Friday, where I take questions and answers on that week’s podcast. She loved what she saw, booked a session, and we spoke today.
She’s not going to be a client. Not for now at least. I told her to follow the Whole 30 meal plan, which she was already familiar with and to listen to the podcast.
Not everyone is ready for coaching. And that’s why I do mini-sessions free of charge!
Maybe its perfect for you. Maybe it’s not. But you won’t know if you don’t try.
My sessions did book up this week, so be sure to claim one of my five free sessions, and make sure you’re a client before the holidays come!
Schedule your session now at AmyLatta.com/coaching. Because you are going to rock through the holidays, not be a slave to Christmas cookies.
Alright, my Grown Ass Women! I believe in you. Who do you know that needs to hear this episode? Who do you know who struggles with maintaining and overeating and desire for food? Share it with them. Let them know that there is help, there’s another way, and we are a tribe of Grown Ass Women who have their back.
Alright, you have been listening to Business Women Losing Weight with life and weight coach Amy Latta. And until Next Week…let’s go do Epic Stuff.

About Amy Latta

Amy Latta is a life coach helping female entrepreneurs lose weight. Some entrepreneurs struggle with not enough time and not enough energy, and are so laser focused on growing their businesses, they sacrifice their health – not realizing their personal health is imperative to the health of their business. Women hire Amy to help them get an extra hour or two back in their day while figureing out why they don’t do what they say they’re going to do.
The result being more time, more energy, and weight loss.
When she’s not building her own business, you can usually find Amy on her yoga mat or experimenting in the kitchen. When in doubt, bring her guacamole.

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