A weight loss coach has revealed her diet secrets that helped her drop three dress sizes.
Tammi Kuthan, an American fat loss coach for women over 40, went from a UK size 14 to a UK size 8 in just a few years. She shared on Instagram the 10 foods she regularly consumed to achieve this impressive weight loss.
Berries and ground beef were among the staples of her diet. The coach achieved her weight loss by switching from a low-carb keto diet in 2022 to carb cycling, which involves aligning your carbohydrate intake with your workout schedule.
In her Instagram reel, Tammi wrote ’10 foods I ate on repeat that helped me go from a size 10 to a size 4′. She listed the foods in the post’s caption: sweet potatoes, Greek yoghurt, berries, Lesser Evil popcorn, ground beef, cottage cheese, lentils, oats, shrimp and Kevin’s chicken meals.
Describing sweet potatoes as a “complex carb that provides sustained energy,” Tammi said: “They’re also loaded with vitamins and minerals. They provide around 6 grams of fibre per medium-sized sweet potato.”
According to Tammi, 1.33 servings of Greek yoghurt contain 20g of protein and 145 calories. She said: “I love to enjoy this high protein powerhouse by mixing it with muddled-up berries, one teaspoon of honey and topping it with Alyssa’s oat bites. Pair it with three Jones chicken sausages for 10 more grams of protein!”
She then opened up about her love of berries. She said: “Besides the fact that fruit is nature’s dessert, berries have tons of fibre! One cup of raspberries/blackberries contain eight grams of fibre!”
She’s also a proponent of Lesser Evil snacks, particularly their popcorn, as “three cups of this salty snack has four grams of fibre and just 120 calories.” The fat loss coach revealed another staple in her diet was ground beef, elaborating: “I love to season mine with spicy taco seasoning and eat it over brown rice with a little Greek yogurt and salsa for a quick lunch. One serving contains 20g protein.”
Cottage cheese also played a role in her weight loss journey, as she explained: “I toss a 1/2 serving into egg scrambles for an additional 7g protein, add it to pasta sauce for a creamier sauce or enjoy it as a snack with blueberries and a sprinkle of cinnamon.” She also spoke highly of lentils, calling them “tiny legumes” that are “packed with eight grams protein and five grams fibre per cooked cup”.
Tammi added that oats, “packed with 5g of fibre,” are a staple in her diet. She noted: “Especially when paired with berries and chicken sausages. This is one of the best carbs to lean into for weight loss!”
Regarding shrimp, she continued: “Enjoy a massive serving of this delicious seafood with just 6 ounces providing an impressive 44g of protein, and it’s incredibly easy to prepare.”
She also praised Kevin’s chicken meals, highlighting that the company strives to offer wholesome, flavourful food bereft of undesirable additives. “1.5 servings equals 30g protein,” she said. Pair it with roasted veggies and brown rice for a balanced plate.”
Carb cycling is a relatively new diet involving varying your carb intake on a daily, weekly, or monthly basis, reports Healthline. You can program your carb intake based on a variety of factors, including training and rest days.
One popular approach is a higher carb intake on training days and a lower carb intake on rest days, which is the method Tammi follows. According to Healthline, carb cycling is an attempt to match your body’s need for calories or glucose and the mechanisms behind carb cycling suggest that it may be beneficial for weight loss.
The ketogenic diet, better known as the ‘keto’ diet is a very low carb, high fat diet that lowers blood sugar and insulin levels and shifts the body’s metabolism away from carbs and toward fat and ketones, a type of chemical that your liver produces when it breaks down fat.
However, the keto diet is often regarded as restrictive and can involve cutting out healthy foods, including fruits and vegetables.