Nutrition is 90% of your results.

The key to sustainable weight loss is learning how to incorporate all the foods you love in the right portion sizes without sabotaging your goals. We begin all plans with boundaries in the beginning. We eliminate before we moderate! We do this to evaluate your metabolism and to increase detoxification in order to accelerate your results as quickly and effectively as possible. Before you know it we will be adding back in all your favorite foods (wine and chocolate, too), and the fat will basically be melting off your body.

This is a sample meal plan that uses our KGM signature ‘simple method’. This method, which includes four small meals and one shake/fruit combo teaches you some basic weight loss strategies such as portion control to limit calorie intake and increase body fat reduction, as well as increased protein consumption, which will not only help to build lean body mass and burn more fat, but will also cause your body to have a higher resting metabolism (meaning you will burn more fat while at rest). Because this proven method involves five discrete eating windows, it encourages you to spread your meals out over the day, which will help stabilise your blood sugar (and subsequently your insulin), which will increase fat loss.

Protein powder is a very effective fat loss tool. You just learned that increased protein consumption helps increase your metabolism and consequently burns more fat, so what better way to pack 20-30g of protein into a small 100-150 calorie serving than a protein shake?! We recommend at least one protein shake per day.

Protein Powder 101: How to Select the Right Protein Powder

Rule 1: Must contain 100-150 calories

(110-130 is ideal)

Rule 2: Must have a minimum of 20g protein per serving (there is no max as long as you stay under 150 calories)

Rule 3: Must contain no more than 5g carbs and

3g sugar

Rule 4: Must contain no more than 4g fat

Option 1: Pair your selected protein powder (must meet the requirements above) with a serving of fruit (for example one large apple/orange, one banana, one cup berries/grapes/chopped melon or two to three small fruit plums/tangerines/small apple/ orange). Your goal is to hit approx 200 calories TOTAL for each shake/fruit combo, so please adjust the amount of fruit based on the number of calories in your protein powder. To calculate calories download a tracking app such as Myfitnesspal.

Option 2: Whole foods substitution. If you really do not want to have a shake (a shake is highly recommended), you can substitute whole foods as long as you follow the guidelines (20g or more of protein plus a carb/fruit with a total of 200 calories). Alcohol and weight loss. Alcohol can (but does not always) have a detrimental effect on fat loss. At KGM we want to teach you how to incorporate alcohol into your daily (or weekly) routine without sabotaging your hard-earned efforts. The first thing to consider is calories. Pure alcohol itself contains seven calories per gram, so it goes without saying that if you add alcohol into your diet without making a sacrifice elsewhere, those calories can add up pretty quickly! The other thing to consider is that alcohol (unlike the other three macronutrients, protein, carbs and fat) cannot be stored. This means when you consume alcohol, your body will metabolise the alcohol while leaving any other macronutrients on the back burner so to speak. With respect to fat loss, this is only a problem in two instances:

1. If you are over your calorie allotment for the day (in which case it’s not the alcohol causing you to store body fat your calories were already too high and the alcohol caused them to be higher).

2. If your dietary fat consumption is too high (dietary fat stores very easily as body fat, whereas protein and carbs need to be converted to fat before being stored). When you drink alcohol, the dietary fat has a much better chance of being stored while your body is busy metabolising the alcohol. On this sample plan we encourage you to swap one serving of fat per each alcoholic beverage consumed in order to ensure your body can be effective enough to burn all your daily calories rather than store them. Dietary fat should make up 20-35% of your daily calories, so when you consume alcohol, you will want to aim for only 20%