Setting the goal to lose 100+ pounds is a big step. It takes a lot of courage to decide to completely change your life and recognize that you deserve health and happiness.
Do you know how worth it you are?
Maybe you’ve been in this very same spot before and had trouble sticking to your goal. Maybe you’ve lost some weight here and there, only to gain it back plus a little extra.
We know what a struggle it can be when you try to lose weight and never quite get where you want to be. We teach thousands of people how to do this every day, and we’ve heard it all.
Well… That was then and this is now.
You’re ready to change your life from the inside out. You can make healthy, loving choices that are going to support your newfound determination to let your best self shine through in all its glory.
We’re here to help you do that.
Losing weight doesn’t have to be traumatic, or exhausting, or difficult. You don’t need pills, or three hours of exercise every day.
All you need is to follow a simple healthy diet and a little bit of courage to stick with it.
How to lose 100+ Pounds with a Simple Diet
- Eat Whole Foods
You’ve probably heard the term “whole foods” before, but you might not know what exactly they are or what a “whole foods diet” means.
Don’t feel silly if you thought it was meant shelling out hundreds of dollars every month by buying everything 100% grass-fed, free-range, and organic from the notoriously expensive grocery store chain, Whole Foods.
Whole foods are simply foods that are unprocessed (or very minimally processed) and are in their natural state or close to it.
Fresh vegetables, fruits, unprocessed meats, nuts, and whole grains are all types of whole foods.
Chicken nuggets are not, but a skinless baked chicken breast is.
A fruit-filled pop tart is not, but fresh fruit and quinoa are.
Do you see where we’re going with this?
Whole foods are really important when losing weight, especially extreme weight loss. Our bodies run the best on foods that have the most nutrients, which means they help you with metabolism, elimination, and all kinds of other processes that help you shed pounds.
When foods are processed, they often have MORE calories but lose their nutritional value, fiber, and water – the things that help you stay FULL.
This is why low-carb or low-fat diets that allow processed foods like granola bars and sugar-filled yogurt don’t work in the long-term. These foods don’t have enough of the RIGHT nutrients that keep you full.
So, you don’t end up losing weight AND you’re hungry all the time. How is that for a lose-lose situation?
- Detox from Carbs
DETOX!? Oh no… I can hear your red flags going up. Put those back down!
Don’t worry, it’s not a permanent thing unless you want it to be.
Cutting carbs out of your diet completely for a while will help you turn your fat-burning switch on, which can take a little bit of time. The problem is that the modern-day diet is FILLED with processed carbs and the body can’t take as much as much as we throw into it.
Your insulin and hormones get thrown out of whack and your body can’t even process the good stuff anymore! This is also 100% connected to your gut health as well.
An elimination of carbs from the diet for a short period of time can fix this problem and reverse the effects.
Once your metabolism is up and running, then you’ll be able to burn calories at a faster rate. It’s also going to help you get your insulin in check if you’ve got blood sugar problems. Your gut health will also follow suit!
Basically, you’ll get your body prepped and ready to be a fat-burning machine!
Detoxing from carbs can either mean eliminating them completely or going low-carb. If you feel like you’re not going to make it without fruit or quinoa for even a few days, then it’s probably better to not cut them out altogether.
We wouldn’t want you to binge and fail on your diet because of that but you must know that a complete elimination will help you shed the weight MUCH faster and it’s only for a short period of time!
Well, at least a week. This is a major part of our fast weight loss program at Avocadu. The detox from carbs helps our clients to drop 7-10 pounds on average during their first WEEK with the program.
More on that at the end of this article!
- Avoid Pre-Packaged Foods, Including Salads
This goes back to what we said about eating whole foods in the first point.
Avoid packaged and processed foods like the plague.
They might be tempting because they help with “portion control,” but stay awayyy. They often have additives, extra fat, and too much salt in them. If you’re getting a salad, the dressing that they include is usually more than one serving and often has over 400 calories in the dressing alone…
If you’re getting a salad, the dressing that they include is usually more than one serving and often has over 400 calories in the dressing alone…
If you really love the convenience of getting salad mix or cut veggies, make sure to check the label for anything that’s not diet friendly. Avoid sugar, high-fructose corn syrup, too much fat, and hydrogenated oils.
- Eat Lots of High-Quality Protein
Protein is super important when it comes to feeling like you got enough to eat when trying to lose weight. You probably know already that it also helps build muscle mass, which can help your body become a fat-burning machine.
If you’re all about the meat, eat grass-fed lean beef, lean, skinless chicken, salmon, halibut, turkey or eggs. You can even get a little exotic and try bison or ostrich!
Veggies can also be loaded with high-quality protein, especially legumes, grains like quinoa, hemp, chia seeds, and buckwheat. But make sure to eat these AFTER you’ve left the detox stage outlined above.’
Here’s the deal with protein and why our 21-Day Fat Loss Challenge is a high-protein diet:
It’s hard to overeat when it comes to balanced meals with a good amount of protein combined with nutrient and fiber-rich vegetables.
So, not only will you lose weight quickly, but you will feel FULL and satisfied. Forget ever feeling hungry while “dieting.” Sounds like a win-win to me.
Be an omnivore when it comes to getting your protein, if possible. Greek yogurt also contains a lot of protein per serving. Just make sure that you get a brand with the lowest amount of sugar as possible (less than 9g/serving is ideal).
- Cut Out the Alcohol
Looking forward to drinks with the girls after a rough day? You might want to re-think the fun fest.
But wine…..!?!? Did I just hear another red flag go up!
I get it. I LOVE wine.
Don’t worry. This is also a temporary thing. It’s important to cut out alcohol for a period of time to help the detox process.
Alcoholic drinks have a lot of calories and some are loaded with sugar. Margaritas usually have over 300 calories per serving, and a mudslide has more than 800!
But you have to keep in mind that it’s not just the calories. Alcohol is essentially a poison that we are putting into our bodies. While it does have stress-relieving properties and some antioxidants if you’re drinking red wine, it’s still never good for you.
It screws up the systems in your body and impairs your judgment, leading you to make bad food decisions.
How often has a few glasses of wine changed your mind about what your mind about that salad you were planning to eat for dinner or about sticking to your no-dessert policy during the week?
Yep, me too. It SABOTAGES my diet.
Okay, so you think you’ll stick to a beer or one glass of wine. A beer has about 150 calories, while a glass of wine has 100. That doesn’t sound so bad, does it?
It is if your goal is to lose 100 or more pounds. If you drink regularly, those extra empty calories are going to slow you down big time.
- Make Veggies Your New Best Friend
Vegetables are about the only thing you can eat as much as you want and still lose weight. It’s not just because of their nutrients and fiber content.
Vegetables contain a lot of water. A study at the University of Tokyo found that women who eat food with high-water content like vegetables have lower body mass and smaller waists than women who don’t (1).
They think that the extra water in food makes you feel fuller faster so you don’t eat as much.
I know veggies can be capital B – BORING, but they truly are one of the secrets to sustainable weight loss. When can you ever eat as much as you want of something?
The key is to practice at making them DELICIOUS! My personal favorite is to roast veggies. Steamed veggies never turn out as good, in my opinion, and it’s much harder to spice them up just right.
Throwing them in the oven gives them an almost “barbequed” flavor. They are easier to cook that way (throw em’ in with a timer and you’re done!), and it’s easy cleanup when you use foil over your pans.
- Break Up with Sugar
Lots of healthy foods contain natural sugar in them, so you’re never going to get rid of it completely. It will have to be like the ex that you’re still friends with on social media.
The main problem is added sugar, which can really bump up your carb and calorie intake. It’s usually added to foods that have fat and refined starch, which definitely won’t help with weight loss.
When you are consuming sugar in everything from your morning coffee to your dessert in the evening, it really adds up. It’s often in foods that you aren’t even aware of as well. This is again why we need to avoid all processed foods as much as possible!
How do you break your sugar addiction?
Well, it’s easier said than done. We all know that. Perhaps you’ve even tried before.
Here’s the thing. The focus shouldn’t be on cutting out every single food that contains sugar out of your life forever. That’s not practical or enjoyable.
The focus should instead be on replacing those bad eating habits with new, healthy habits. If you can do that, you will naturally think about sugar less and less.
Sure, it will always be there tempting you to some degree. We aren’t going to promise that you won’t EVER crave sugar again. People that make that claim in their diets are just mad, in my opinion.
But you will think about it a lot LESS and be able to get it under control (a lot less binge eating…).