I have done the weight watchers, the diet pills, the shakes LCHF is the ONLY thing that worked for me. We Just Need To Stay With It!!!!

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1 Hi, Everybody! Thank you for your patience while I put together something to help you to get started. There is no judgment with me, any questions please ask. We are all on the same journey. No better, no less. Just supportive! First, I will tell you a little about me. I ate out of boredom and feeling extremely bad about myself. What s another chip, when I am this heavy anyways? I put on a massive amount of weight in such a short period of time. WHAT I GAVE UP BECAUSE OF MY WEIGHT: I avoided family functions. I would die inside if I saw someone I knew in public in fear they would judge me. I couldn t even imagine going to a pool. No clothes shopping, only oversized shirts and sweats. I d look in the mirror and only see love handles and a double chin. No pictures of me!!!! I didn t care if was Christmas. NONE! My Breaking Point, When I KNEW I HAD TO DO SOMETHING: When my work shirts would not fit, and I was too embarrassed to ask for another size. I hit 215lbs. My sweats would not fit, so I had to take out the string. Most importantly, and most heart breaking for me, sobbing when my boyfriend wanted to make love with the lights on, I didn t want him to look at me, or even touch me. How did I get to this point?!?!?! I have done the weight watchers, the diet pills, the shakes LCHF is the ONLY thing that worked for me. We Just Need To Stay With It!!!! MY DIET BEFORE LCHF: 6+ diet cokes a day, no water, chips, bread, fast food, pasta, chocolate, alcohol, ketchup on everything, pizza, microwavable dinners, fries for my side, snacking all time!!!!!

2 *****Most IMPORTANT TIP I CAN GIVE YOU****** I am not perfect and I am human. We will cheat, but we must move on. HOWEVER, remember, IF IT IS IN YOUR HOUSE, YOU WILL EAT IT. THROW IT OUT. I understand many of you have kids and families who are not participating, but until you have the discipline, please get rid of it. Shopping Trips. Make your list before you go, and do not veer off of it. Here is what has helped me, so you can use this list loosely depending upon what you like. I buy ALL MEATS: Veggies: Everything else: I gave up: Ground beef Broccoli Butter Corn Pre-made frozen burgers Cauliflower Mayo-Fullfat Peas Ground turkey Onion Ranch Carrots Pre-made turkey burgers Zucchini Peanut Butter Beans Bacon and Sausage Lettuce/Spinach Cheeses -ANYKIND Bread Crumbs Turkey and Ham PICK YOUR FAVS Cream Cheese Snack isle Steak and Fish Cottage Cheese Sugar Deli meat (pepperoni is my FAV) Sour Cream Flour Kielbasa, Brats, Hotdogs Pickles Pasta Pork Chops Heavy whip cream Coffee Water & crystal lite EGGS x2 Reduced Sugar Ketchup ***I shop at Aldi, and I buy all this stuff and leave at $125*** If you have to ask yourself if you can eat it, do not buy it until you are sure

3 Normal day for me, please understand I use lots of variety now but in the beginning, I stuck to this the first month. SIMPLICITY! Breakfast- 2 eggs made of your choice, sometimes a meat (sausage, bacon), sometimes just the eggs and a cup of coffee. Lunch- Salad with chicken and dressing OR leftover meat from dinner, OR I make tuna salad/chicken salad, egg salad and eat as a light lunch. Dinner- Meat with veggie EX. Steak, green beans, sm. Side salad I drink 2 cup of coffee max a day. NO SODA, as much water as I can fit in. I use Crystal light for flavor. Zero carb or Sugar. FAST FOOD OPTIONS or EATING OUT Restaurants are so accommodating. I do not feel bad asking for NO BUN. Only places I go are Subway for a chopped salad and a dressing. Wendy s, any size burger and cheese no BUN Five Guys- Bacon burger and cheese, no bun Restaurants that have steak hoagies (I LOVE THEM), I ask for everything on it, mayo, no BUN I eat chicken wings with my boyfriend at our local pub, garlic parm or seasoned. Those are okay to eat on this program. Anything else you are unsure about, you can use MYfitnesspal.com and it will tell you the amount of carbs.

4 In case you are wondering: I use butter and olive oil on EVERYTHING. I use hot sauce, ranch, and REDUCED sugar ketchup. You do not need to give up all condiments, if not most. Just check for carbs, I avoid BBQ sauces and spaghetti sauces. Although there are some LC ones and also LC Alfredo sauces. (really good over chicken) I still use Sugar Free Creamers, although black is the best way or with heavy whipping cream Mayo is my best friend. Do not by Light/LITE products. Get full fat I haven t had fruit in 8 months. Results are great You are allowed caffeine diet cola on this LCHF diet, but for your health try to give it up. It will be hard, but you can do it Buy meats and veggies and freeze. I do not measure or write down what I eat. I try to eat simply, fulfilling meals. Veggies and Meat. Veggies and Meat. And some CHEESE. RECIPE TIME!!!! I have a million. I share a million. I swear I make a million. But here are a few that you can make all the time! You can change up on your own to your own liking, add your own ingredients, and scratch the ones you do not like. If you need more ideas, please let me know. I pretty much back everything at 350* 45 mins in the oven, 4 hrs on high in the crockpot, again simplicity.

5 Eggs- Get a bowl, melt some butter in the microwave (2 tablespoon) add the eggs, whisk, add more butter to heated pan, add egg mix, and you will have the creamiest eggs ever. Also, Try mixing in sour cream with your eggs, heavy whipping cream, cheeses, meats or veggies. I like adding cream cheese to mine. About half the block. Bacon in Oven- Take foil and cover baking sheet, rinse bacon under water and place bacon on the pan. 375* for 40 mins. You will have the best bacon Crockpot Easy Buffalo Chicken- 4 chicken breasts, hot sauce (I use a cup), block of cream cheese, ranch for flavor. 4hrs on High. Place over lettuce. Crockpot Crack Chicken- 4-6 chicken breast, 1 packet of hidden valley Ranch, 1 block of cream cheese, crumbled bacon (I buy bacon pieces in bulk at SAMS CLUB), and shredded cheese. Use as much as you like. 4hrs on High Crockpot Spinach Artichoke Chicken- 4 large chicken breasts, 1 jar of artichokes, 1 frozen pack of spinach, garlic powder/salt/pepper, shredded parm, and block of cream cheese. Throw into pot and put on High. SO GOOD!! Crockpot Wings or Ribs- Buy a bag of frozen chicken wings, add melted butter and parm over top, throw in crockpot for 4-6 hours. OR add hot sauce and ranch, or Cajun seasoning. (no highcarb BBQ sauces) Spinach Burger- 1 lb ground meat or turkey. Make in to patties, throw in your thawed spinach, garlic minced, salt and pepper, grill, put on skillet, or bake to your liking, and top with a LOW CARB marinara sauce when finished. Throw on your toppings you like. Parm cheese or mushrooms, onion you name it Chicken/Tuna/Egg Salad- Shred your chicken, use can tuna, or breakup your eggs, add a cup of mayo, Dijon mustard, salt and pepper, paprika, a little onion. (pecans and almonds optional) refrigerate. And Serve. Over salad. This is a good lunch and snack option (SAMS CLUB SELLS PRE-MADE and its AWESOME) Stuffed Portabella- Goes good with a nice steak or chicken. Rub olive oil over mushroom and place in oven 350* 15 minutes, stuff with spinach, parm, garlic, cream cheese that s all mixed together and place back in the oven until it s all melted. Fried Ham and Cheese- Take ham from your deli and fry in your frying pan, top with sharp cheddar cheese until melted and ham is crisp. Add on to a salad or eat alone. GREAT lunch. Meatloaf- 2lb ground beef or ground turkey, at 2 eggs, 4 tbsp of reduced ketchup, 2 tsp of mustard, salt/pepper/garlic powder, minced garlic, parm cheese or grated cheese of your choice, chopped onion, add as much as you want or as little as you want. Add seasonings you like. Mix, bake 350* 45 mins. Taco Meatloaf- 2lb ground beef or turkey, 2 eggs, 1 cup salsa, 2 cups shredded cheese, salt pepper. 350* for 45 mins. EXCELLENT!

6 Kielbasa and Sauerkraut- Add pkg of kielbasa, and lg jar of kraut, or 2 cans of kraut in pot, add salt and pepper for taste. Add thin cut boneless pork chops optional. (I put mine in frozen) Serve over mashed cauliflower. Turkey Tacos- Brown 1lb of turkey meat, add reduced sodium taco seasoning. Add cheese, sour cream, and chopped onion. Put over salad for taco salad. Add salsa. I eat this right out of a bowl. Chili- I add everything but the BEAN, brown meat, tomato paste and can of sauce, chili powder, onion and green pepper. Low for 2-4 hours. Open Faced Steak Sandwich- Use steak-ums or thin cut steak of choice. Grilled onion and pepper, top with mozzarella. Season salt. AWESOME Baked Chicken- Thaw chicken. I use 4 breasts. Mix 1 cup of mayo with parm cheese, and garlic powder. Spoon it over chicken and top with shredded cheese. Bake 350* 45mins to an hour. Add bacon or mushrooms. ****BE CREATIVE WITH YOUR CHICKEN, TRY ANY INGREDIENTS YOU HAVE.**** Wrap Chicken with bacon, Stuff Chicken with chives cream cheese, stuff with spinach and cheese. There is so much to be done with chicken. Turkey Swedish Meatballs- dice onion and mix with Turkey meat. Season the raw meat and make in to meatballs. Put on baking sheet and bake 45 mins 350*. Add over mashed cauliflower, top with a gravy (beef broth, beef cube, heavy whipping cream) or find a LC gravy at your store. Broccoli casserole- Boil water, add half bag of broccoli, let boil 20 mins. Drain. Add cup of mayo, shredded cheese, diced onion, salt pepper, mix! Add to your favorite pan and 350* for 40 mins. Top with cheese. Cauliflower mashed potatoes - boil cauliflower, 30 mins, drain. Mash with a blender or with a fork, add BUTTER, SOUR CREAM, blend! Keep stirring until smooth. Top with bacon!!! Add a little cream cheese for the full effect is optional. You can also bake it for TWICE BAKED mashed cauliflower Zucchini Bake- Same thing as broccoli casserole, only you want to grade your zuchinni. Add parm! ****You can take these veggies, drain real well, soak out the water, add an egg, cheese, and seasoning, roll in to tots and bake for 45 mins for taters***** Cauliflower Fried Rice- Boil CF for 20 mins, add to skillet brown. Add onion, green onion, 2 scrambled eggs, peas and carrots optional, 2 tbsp. soy sauce. Blend. Chicken Fajita- Slice chicken, brown in skillet, add hot sauce, olive oil, peppers, onion, garlic powder, chili powder, salt pepper. I put over salad or eat alone. Pan Parm Zucchini- Cut Zucchini, put in skillet, add olive oil, add parm, blend until tender Add Seasoned Shrimp Over Cauliflower Mash! Bacon Cheeseburger Casserole- 2lb ground meat, minced garlic, tomato paste, chopped bacon, 6 eggs, heavy whip cream one cup, 2 cup cheese, onion powder. Blend cheese, cream, and eggs. Blend

7 meat, sauce, bacon, onion powder. Put meat blend in bottom of 9/13 pan. Spread cream mix and eggs over top. Top with cheese and put in over for 40 mins 350*. Roast cauliflower- chop CF. rinse. Line baking pan with foil, spread olive oil, spread down CF, top with more olive oil and parm. Bake 30 mins 350. You need any more please let me know Lastly, I truly believe in LAW OF ATTRACTION. What you put out in to the Universe, you get back. If you believe you will fail, you will. If you believe you can t do it, you won t. If you believe anything is possible, you re going to make it, achieve it, and see the results. Don t give up and think positive, even on the hardest days. DAY BY DAY it will get easier. You will see the results. Have a spoonful of Peanut butter when you need sweets. Don t beat yourself up! Take selfies and body pictures. Compare them! You will be lighter in SIX MONTHS. I cant wait to see! Good luck.

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