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I have been struggling a bit over the past year or so on making a decision on my next career. I retired from the Army in Sept 16 and with my last duty...

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September 29, 2016

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Intermittent Fasting and Protein Shake for Fat Loss:

August 12, 2017

Intermittent Fasting and Protein Shake for Fat Loss:


I have written in the past about intermittent fasting followed by a protein shake as your first meal of the day (after exercise) and ~10 am.


I will always tell you first to eat for your type as the most effective way to lose body fat, but this tip can help some of you on the fence.


In the photo are are some of the products I add to my shake. You will have to try and determine if they are right for you, but most should be ok for all types.


Fat Loss Recommendations:

-Only eat between the hours of 10am and 8pm which results in a 14 hour fast.
-Start each day with some for of exercise(at least 20-30 min of walking at a minimum)
-Have protein shake as first meal and ~10am. My first recommendation would be an undenatured whey protein concentrate. There are also some other great plant based and bone broth based proteins out there. You can see them in the pic.


These are a small part of the fat loss recommendations I provide clients. The program will always start with figuring out the right foods and supplements for you, and once you are on track and living the right lifestyle for you, we start adding some more advanced fat loss recommendations.


An example of my shake would be(note that I had this one today and it tastes great!!) :
-2 tablespoons of coconut probiotic yogurt
-20-30 grams of either whey or another form of protein (today I had Ancient Nutrition Cone Broth Collagen Vanilla flavor)

 -1 tablespoon of Udos oil
-2 tablespoons of coconut mike powder
-6-8 ounces of water
-pinch of cinnamon 
-1 apple


For those of you counting, 33 grams of protein(31%), 24 grams of carbs(22%) and 21 grams of fat(43%).

You can play with the carb and fat ratios based on your type. I lean more towards the fat side so this ratio is right for me, and also with a little more carbs too. For a more carb or sugar burner you would have a higher carb to fat ratio. or a more carb or sugar burner you would have a higher carb to fat ratio.


I blend in my bullet and this provides a great post workout and breakfast smoothie.


I do not have the same one everyday as I rotate the protein and other ingredients. We also provide clients many recipe options in the program.

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