Brief Summary
Janette shares her successful weight loss journey, detailing how she lost 38 lbs in 12 weeks and has maintained it for six months. She attributes her success to a simple, science-backed daily routine based on intermittent fasting, low-carb eating, and whole foods. The routine focuses on managing insulin levels, reducing inflammation, and promoting fat burning.
- Intermittent fasting with an 8:00 p.m. eating cutoff.
- Low-carb eating, prioritising protein, healthy fats, and vegetables.
- Emphasising whole, unprocessed foods.
Introduction: Janette's Weight Loss Journey
Janette discusses her weight loss journey, starting at 214 lbs on January 1st, 2025, and reaching 176 lbs within six months. She explains that she grew up in a Congolese household with a diet high in starchy carbs, which led to symptoms of insulin resistance, such as fatigue, weight gain, bloating, and cravings. She tried various diets and medications without long-term success until she adopted a sustainable lifestyle focused on working with her body's needs.
The Three Pillars: Intermittent Fasting, Low Carb, and Whole Foods
Janette outlines the three key foundations of her routine: intermittent fasting, low-carb eating, and whole foods. She notes that intermittent fasting and low-carb diets are scientifically proven to aid weight loss, combat insulin resistance, and reverse early signs of type 2 diabetes by lowering insulin levels and reducing inflammation. She stresses the importance of whole foods, which are unprocessed and nutrient-dense, in supporting overall health and weight management.
Evening Routine: Setting the Stage for Success
Janette's daily routine begins the night before with an 8:00 p.m. eating cutoff, which was initially challenging due to her cultural background of late-night eating and snacking on high-carb foods. She explains that late-night eating elevates insulin levels, disrupts sleep, and increases cravings. After dinner, she takes a walk, often with her daughter, and then meal preps for the next day to avoid unhealthy food choices when hungry. She concludes the evening with relaxing activities to signal bedtime, aiming for 6-8 hours of sleep.
Morning Routine: Fasting and Breaking the Fast
Janette shares her current routine of drinking coffee in the morning and eating only one meal a day (OMAD), which she has gradually worked up to over years. For beginners, she recommends starting with a 12-16 hour fast, such as from 8:00 p.m. to noon. During fasting hours, she advises sticking to water, unsweetened tea, or black coffee, avoiding sugary drinks and foods. She emphasises breaking the fast with protein and healthy fats, such as Greek yogurt with nuts or eggs with spinach, before introducing any carbohydrates.
Meal Choices: Lunch, Snacks, and Dinner
For those following a beginner's approach, Janette suggests breaking the fast between 10:00 a.m. and noon with protein and healthy fats. Snack options between lunch and dinner include Greek yogurt, celery sticks with ranch, steamed vegetables, boiled eggs, and berries. Dinner typically consists of protein (seafood, chicken, lamb, beef) and a vegetable base (cauliflower rice, cabbage, spinach, broccoli), replacing starchy carbs. She occasionally includes small portions of legumes or potatoes.
Sample Meals and Cooking Tips
Janette provides examples of her regular meals, such as grilled salmon over cauliflower rice, lamb chops, and low-carb burrito bowls (without rice and tortillas). She uses regular seasonings and vegetables like onions, bell peppers, carrots, tomatoes, and celery in her cooking. She reiterates her focus on low-carb eating, obtaining most carbohydrates from vegetables, and avoiding processed foods as much as possible.
The Science Behind the Routine and Expected Results
Janette explains that low-carb eating and intermittent fasting help lower insulin levels, allowing the body to burn fat for energy. Extending the fasting window gives the body a break from processing foods and allows the pancreas to reset. She advises starting slowly and progressing gradually, beginning with an 8:00 p.m. eating cutoff. In the first week, one can expect better sleep, less bloating, and more stable energy. By week two, cravings should decrease, and by week four, weight loss should become noticeable.
Conclusion: A Sustainable Routine for Real Life
Janette concludes by emphasising that her routine is designed for real life and is suitable for busy parents or anyone struggling with weight, insulin resistance, or fatigue. She encourages viewers to start with small changes, such as the 8:00 p.m. eating cutoff, and to be patient and consistent. She also invites viewers to share their thoughts and experiences in the comments and announces her next video will cover specific foods that sabotaged her progress.
