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Weight Loss Diet For Females

By January 22, 2012November 19th, 2013191 Comments

Week One

Beginning of Week Three













                         DOWN 3 POUNDS


It is the beginning of week 3 of 8. Only 5 weeks left before my photoshoot. As you can see from the above, it is really important to get the exact same lighting and distance from the camera. This would make for a more accurate assessment of my progress.

==> I will put tape on the floor for the following weeks. 

The last couple weeks have been tough mentally. I usually eat a pretty healthy diet so take away the few things that I enjoy and look out! I had a really tough day on Saturday and actually went out with my husband for a couple glasses of red wine. A definite ‘no-no’ but I needed it and don’t regret it one bit.


Here is what I changed in my diet:


  1. NO DAIRY – Dairy is something I enjoy very much. Not having it is really hard. Dairy often makes you hold water. It is also easier to lose weight by cutting out dairy because often times it causes inflammation and the lactose causes an insulin spike which will in turn make you store calories…we only want this post-workout and for photoshoot prep so we take this out all together.
  2. NO BEANS – Bean usually causes bloating and the only carb sources I use will lean me out faster – see below.
  3. NO CHEATS – no going out to eat, no pizza or pasta on date night, no extra splurges that usually happens once a week for me  🙁
  4. CALORIE COUNTING – I hate hate calorie counting but it is the easiest way to make changes if I’m not progressing well and it ensures I am not overeating. Learing what 4oz of a protein source is vital when you are trying to lose weight as an example.
  5. NO ALCOHOL – Eliminating the sugar content is important for fat loss and of course the dehydrating factor.

That’s it! Otherwise I am eating the exact same!




Meal 1: 

4oz ground beef
1 egg

Meal 2:

4oz poultry
50 grams carbs (quinoa, brown rice, sweet potato)

Meal 3:
6oz white fish                                    <== PRE-WORKOUT
1.5oz fat (nuts or avocado)

Meal 4:

Protein shake

Meal 5:

4oz protein (poultry or fish)                    <== POST-WORKOUT
50 grams carbs (same as above)

Meal 6:

1/2 cup egg whites
2oz fat (usually in the form of an oil on salad; flax or evoo)

*** I should add that some days I will have a grapefruit!

As the weeks approach, I will slowly lower my carbs and increase my fat intake until I am where I’d like to be…which I don’t really know where that is yet. I am just taking pictures weekly and stopping when I like what I see! I am not taking a very serious approach because I don’t want this to control my life. I just want another set of AWESOME pictures.

See also : 5 Best Fruit Sources

What is the hardest part of dieting or even just eating healthy in general for you? What is the toughest food for you to cut out?


Join the discussion 191 Comments

  • Ally says:

    It’s a part of socalising with my friends 🙁
    And unfortunatley a night out drinking usually ends with greasy foods 🙁

    I eat 100% perfectly during the week! My routine is impecable! But when it comes to the weekend and I don’t have a set routine it gets harder.. Planning is the key I suppose!

    But you’re looking great Flavia 🙂

    I can’t quite eat just like your eating guide (eeek veggies for breakfast!).. But I’ve adjusted it to suit me. I’ve cut out all processed foods and only have carbs (one slice of bread) for breakie.. Which coincidentally is after my workout 🙂

    Can’t wait to send you some before afters! I loveeeeee your workouts!! xx

    • Flavia says:

      Thanks Ally!

      • Stephanie says:

        I am about 75-80% raw and lean… except for the occasional weekend binge – which only happens once or twice a month… but i LOVE WINE. LOVE WINE. (that much.) What are your thoughts Flav? It isn’t just weekends – I need 2 glasses per night! IDK – I look pretty darn good but have a cellulose prob. Perhaps it’s the alcohol?? Or the binges?? Your thoughts? You’re amazing and your *******programs are SO WORTH IT********** and change lives!

        • Flavia says:

          Thanks Stephanie! Cellulite is often caused from genetics…your body stores fat there and because we are women, our fat layers fall differently than men. There is also some research to suggest toxins trapped in these areas cause cellulite to be worse. Here are three things to do:

          1. Make sure you activate your glutes when you are working out, get as low as you can in your squats and squeeze up.
          2. Detox daily, grapefruit, lemon, lots of veggies and water.
          3. Do interval training to get the rest of the fat off in that area.

          Wine isn’t all that bad for you but it may contribute a little because of the calories and alcohol content. Try to decrease by half!

    • Ginger says:

      How do you deal with the terrible craves of eating badly before menstrual cycle then after menstrual cycle habits. totally carb , sugar ,chocolate , then butter , salt later ..I try but I’m terrible. Always bloated .

      • Flavia says:

        It’s a hormonal response. I would make sure you are eating enough fats to minimize the hormonal fluctuations. Have a small peice of dark chocolate, organic and made up of 80% cocoa…that should help curve the cravings!

    • Elka says:

      Hi, is there any way I can get hold of your 8 week photoshoot diet meal plan?

      Thanks a lot


    Hi Flavia, just wondering how many calories per day your meal plan is and what is the breakdown of protein, fat and carbs? Kind Regards, Nic 🙂

    • Flavia says:

      For me right now (and this will change).. calories is about 1500-1800 depending on the workout, carbs are about 100 grams (that changes this week to 80), fat is around 25-40 grams depending on my workout.

  • Jenny says:

    Hi Flavia,
    Well done you for working so hard. I also want to have some pictures done and look great for them. I haven’t set a date yet but you inspire me to do so! For me it is also dairy. I like to have a de-caf capaccino before teaching Boot camps in the morning! I also enjoy natural yogurt on my oat bran (one of my main carbs).
    Keep up the good work.
    Jenny. x

  • Carolyn says:

    Hi Flavia

    Thanks for the info. I have seen eating plans like this before and am surprised by the lack of fruit. Is that because of the sugar content in fruit? It is summer at present in Australia and I absolutely love my fruit especially pawpaw (papaya?) and mangoes etc. so I try to have some of that with my first two meals of the day then have more of the vegetables later on.
    I am enjoying the workouts you have been posting and try to include some of the exercises in my gym sessions.

    All the best

  • Sue says:

    Thanks for sharing Flavia – I personally have been waiting to see what it is you eat. I have been on a vendetta to lose fat and get fit for over a year now but really stepped it up over the last 6 weeks due to a plateau and stubborn abdo fat. My biggest hurdle is BREAD – Ezekial sprouted bread but nevertheless bread and almost every day! Working out is not a problem for me – doing lots of crossfit and weights which I love. Like you I eat very healthy but I do enjoy the little treats – the diary, my protein pancakes etc. I have been sticking to around 1200 calories – should i cut it down further or do you think I am not eating enough? How many calories do you eat Flavia? I am 165 cm and weigh 132 lbs and I think I am around 18% bf . Any suggestions?

    • Flavia says:

      See above comment for weight and calorie intake. I wouldn’t go lower than 1200. If you are working out hard multipy your weight by 12 to lose weight. Non-workout days you can drop it to 10x your weight if you wanna try that. Measure weekly and adjust as needed.

  • adrianna says:

    Do you eat every 3 hours?

  • Sandee says:

    You’re funny, “No dairy, no cheats, no alcohol, counting every calorie …” but otherwise exactly the same! LOL. Hardest thing for me is living with people who eat junk day and night. (And in the case of my husband, stay slim anyway! Drives me nuts.) You’re an inspiration – you’ll get your pictures and you’ll look fantastic!

    • Flavia says:

      Thanks Sandee…glad you notice my sarcasm.

    • Lily says:

      I have the same problem! I’m the one working out 4 times a week and eating the best I can and my husband eats junk all day and just plays hockey once a week and he drops like crazy!! I hate that!! Damn it!!! 🙂 don’t men have it too easy?? 🙂

      • Flavia says:

        Yes! lol…although my husband does work hard but his arms look great whether he is lean or not…that’s what I want!!

    • Jacqui says:

      Hi Lily,

      I find this to be one of the hardest things too, living with people who do not watch what they eat and do not put on weight. I am not just doing this to lose weight but also to be healthy and it does make it very tough when you go to the cupboard and see junk food staring at you!

      Just remember, it’s on the inside, eating healthy will give you more energy, make your hair, skin and nails look great and it will make you feel great & LOOK GREAT. When I think about that it really helps me! Try to inspire your husband!

  • Flowerd says:

    How much calories are you consuming? And do you add any fats into your diet like coconut oil?

    • Flavia says:

      I use coconut oil with my breakfast but I don’t count that as calories. I will take this out 3 weeks out. I started with 1500-1800 calories and will taper off weekly until I see where I want to be. Because I work out hard i times my weight by 12-15 for mainteinance, then I will slowly lower by taking our carbs. I won’t go any lower that 10x bodyweight.

  • Brad says:

    Flavia how do you lose fat eating that many calories? That diet sounds like roughly 1,800 calories… I’m a guy and I don’t see fat loss results until I drop to about 1,600 calories… My fiancé only sees fat loss at roughly 1,000 – 1,200… Do you just have an insane metabolism or what?

  • Laura says:

    Great job Flav!!!! It’s soooooo hard to remain committed. Keep it up!

    My hardest part is the Dairy and Alcohol. I love my red wine. If I am really dieting, I don’t go out and I don’t attend social events. I know myself too well…..

  • Charnell says:

    Hi Flavia
    I have a whole lot of food intolerances…including egg and dairy so finding a decent “protein” shake that tastes great here in South Africa is a problem!!
    I also find breakfast hard as I am gluten and wheat intolerant too!!! 🙁

    But I am perservering…you are a great inspiration and I love Fullbody Licious still….I combine some of your excersises with Joels from his 24/7 program! Am loving the variety!! Last year, I lost 9 kgs and about 5% body fat due to just Fullbody Licious…so am a converted Flavia follower!!
    Thanks for the honesty you share with us and good luck!!

  • Erica says:


    Your progress looks great, what is your height and weight?


  • Raquel says:

    Dear Flavia!! thanks for sharing this with all of your supports and followers!
    one question, your Meal #4 the protein shake you have it while you are working out, isnt it? I normally drink a protein shake just after the workout plus and 2apples or 2 rice cakes.
    regarding the hardest part of dieting, in my opinion, it is the emotional eating. Speaciialy in the evening, cuz i work out in the evening after work and when i get home i feel so empty and exhausted that sumtimes eventhough i follow my diet and i eat healthy and I stick to the right nutritious guidelines, i always feel i need somethin else and i cant help going back to the fridge or the kitchen. I wish i could change my timetables but it is virtually impossible. i can only workout after six pm. On the weekends i do work out in the mornings. that is why my 2 days off training are from M-F due to my office schedule.
    many times i feel i do everything alright but when the evening comes and just i feel like im spoiling every effort i make during the whole day. Im working hard on it, trying to control myself and my anxiety. It is not that i eat chocolate or carbs but just eat more quantity than i should so that is why my results seem to take longer.
    wish you all the best in the next weeks!! you will do it great!!!
    big hugs from Barcelona – Spain

    • Flavia says:

      Thanks for sharing Raquel. I have my shake post-workout…the post-workout meal is also considered post-workout because I have it within the 2 hour window when our body utilizes carbs better following a workout.

  • miss says:

    Don’t you eat any fruit? Why not? Do you want to cut out the fructose?

  • ingrid says:

    Hi Flavia, I don’t think you need to do anything personally….u look great. My struggle is definately with food. Every time I find a plan there are always foods I don’t like or foods that show no substitution or just too hard when the meals are based for me, but i also have hubby and 3 young kids to feed, as well as work fulltime etc so i am time poor as it is without trying to make 2 sets of meals, or plan too much. I really only struggle with snacks as breakfast is ok, lunch is usually leftovers or meat and salad and dinner quite healthy, low carb, high protein etc. so I think my snacks are the kiiler as i am a little fussy, i dont do berries, yoghurt etc and avoid gluten which then affects my fibre intake….any help/advice would be much appreciated, thanks ingrid

    • Flavia says:

      Thanks Ingrid. Finding ways to make your whole family eat what you eat would be so so beneficial. For snacks I would go with nuts, and cut up some veggies that you can grab quickly and eat when you are craving something. If you are having a lot of cravings, you might just need to make sure you are regulating your blood sugars by eating more often if you can.

  • Traci says:

    such an inspiration Flavia i enjoy reading all your posts & seeing how you are going week to week, phot looks great though u looked great before hand.
    I find it hard to live without my mochas i have it with rice milk and only half milk half water but i love them and a few sweets like lollies & choc though my taste buds are slowly changing from me cutting out so much sugar im starting to enjoy sugarless chocolate & lollies 7 rich dark choc.

    I need to lose 6kgs in order to compete fitness & eating does take up alot of my life & id love to grasp the whole eating well getting trim plan, so ive decided to go uni & do nutrition, i have a 3 year old and she already knows what pushups & crunches are so i hope thats a good thing 😛

    Keep it up. U deserve wine 😛

    • Flavia says:

      Thanks Traci…I used to be addicted to white mocoas. I now drink hazelnut coffee, but I take it black. I worked my way from mocha to sweetner to milk only to black. Took me about 5 months!

  • Lori says:

    Flav…Thanks for sharing your exact plan…Wow talk about disapline! I would have a hard time to with cutting Fage greek yogurt and I usually add beans to my soups that I eat for lunch everyday…but I think that would be easier to remove from my diet than the yogurt.

    If I followed the plan above the hardest parts would be going to bed hungry every night…lol…but really! And, the fish, I don’t eat it and wish I could find a way to like it. Are you willing to share what kind of fish and how you prepare it? How many calories to you eat everyday???

    Today is a new day, forget about that wine and forge ahead! You’re doing great!!! Looking forward to your leg workout!!!

    • Flavia says:

      Sure Lori…I have a hard time with fish too. I only started eating it a few years ago. I will put up a recipe soon 🙂

  • Kelly says:

    As my 6th meal the hardest thing to give up is pretzels w/natural almond butter…even though they are oatbran…it is the sweet, salt crunch I need…lol…

    Thank you for posting this great insite!!

  • Anna says:

    Thanks Flavia, I really loved this post! You looked really good in your before picture, but I can tell you look a bit firmer in your 3 weeks later picture. I can’t wait to see the photos! Thank you so much for sharing all of this with us!

  • Jillian says:

    For me the hardest part is giving up the social connections that food creates. When I’m alone, I actually find I have a lot of willpower and I enjoy sticking to my routine and eating a healthy menu of foods. But, when i go out to eat with friends, I really want to have a glass or two of wine with dinner, or try that thing on the menu that I wouldn’t cook at home. That’s OK if we don’t socialize too often in a week, but some weeks we have hectic social schedules and the consumption of things like wine becomes an issue – especially if it’s just put on the table, or placed in my hand, or a waiter keeps re-filling my glass. Or being invited over to someone’s house for dinner – there’s pressure to eat what’s put on my plate, whether I want it or not. I have to make a very conscious effort not to fall into the social traps – and it’s an effort sometimes; for instance to order what I should have rather than what I’d like to try in a nice restaurant. But, I notice the toll it takes on my performance in the gym and my overall sense of well being if I stray to far from my guidelines, so as I become more fit, it does get easier. The first six weeks was the hardest because I felt deprived. Now I am feeling stronger, healthier and more positive, so the willpower naturally increases proportionally. I also think that when I work hard at the gym, I am more conscious about sabotaging the hard work by eating the wrong things. It makes going to the gym regularly an essential ingredient in buoying my willpower.

    • Flavia says:

      Thanks for sharing Jillian. I feel the EXACT same!! I was overcome on Sat because I had said no to so many people here that were hanging out and I was really lonely when Vince was gone…took it’s toll and I had a little break down when I talked to Vince about it…hense the

      What usually gets me through is being 100% committed during the week and when those social events happens, you should be able to have a good time and indulge a little.

      That’s what is hard about going extreme like for a photoshoot…and it’s this reason that I tell people not to go so extreme and treat their diet as a way of living otherwise it will be too hard to follow!

  • Dianne says:

    just a question…’re having your protein shake postworkout i assume. How long after that do you have meal 5 which is listed as a postworkout meal.


    • Flavia says:

      Great question! Within 2 hours. You have a 2 hour window that your body will utilize carbs well following a workout! The sooner you eat carbs after a workout, the better. I sometimes drop the shake and have carbs and protein right away…depends on where I am and how quick I can make some food.

  • Kevin says:

    Why does dairy cause you to hold water specifically? Thanks!

  • Kaui says:

    Thanks for sharing this. My biggest challengs is no alcohol. I will commit to doing it with you this week though.

    • Flavia says:

      Thanks! Wine is tough for me to give up…but the end goal is more important. What is key is to limit alcohol intake and still have it when you really want it…as long as it’s not every day 🙂

  • Lori says:

    Shopping for 1 person is the hardest!! I have to go to the grocery store a couple times a week to keep the fruits and veges fresh. That takes a lot of time and effort.

  • Angela says:

    The hardest food for me to cut out is dairy. Right now, the only dairy I eat is cottage cheese and plain yogurt once a day. Sometimes for a snack, I mix blueberries and cottage cheese together. It’s one of those healthier yummy snacks that almost feels like a cheat. I guess if I’m not prepping for a photo shoot (which I never will!) why remove it? 🙂 All the best, Flavia, you look great!

    • Flavia says:

      I wouldn’t recommed cuting out dairy. What I would recommend is cutting down to 4 times a week. That should make a difference. Twice a day is not ideal! Thanks Angela.

  • karen speir says:

    I usually eat clean during the week but lose my ever loving mind on the weekends. My cheat meal turns into a cheat weekend and I completely undo all my progress for the week.

    I’m actually giving up my cheat “meal” for the month of February with my family’s support and hoping that in March I will be better able to control it.

    Just curious about your height and weight? Wondering how closely I can mimic your eating plan or what tweaks I’d need to make on the amount of carbs.


    • Flavia says:

      I am 113 and 5 foot 2, or 3 (in between I think). Cheat meals can undo all your hard work if you don’t utilize them properly. The key is to measure. If you start with 150 grams of carbs and you lose weight after a week…great! If not drop it by 25 and see how you do the following week. Carbs are often the factor in weight loss.

  • Dawn says:

    Hi Flavia – great pictures and congratulations on your new photo opportunity. What is your take on beans (legumes of all types) overall? I’m curious as I’ve heard they are a good source of carbs and provide fiber, yet they also cause gas and bloating – not so pleasant. Do you suggest something else for fiber if not beans?


    • Flavia says:

      I am a bean advocate all the way! I usually have them instead of meat for one meal. I don’t like having all my protein from meat. They have so many benefits so keep them in your diet!!

  • Karen says:

    PB can be a trigger for me I do buy the natural one and I also use PB2 for the most part but I have to be aware of Natural PB. I use almond milk in my coffee but I love a touch of creamer in my coffee sugar free of course but that has been tough to give up. I have tried just adding the almond milk but it’s just not the same. My sweetener of choice is stevia.
    My daughter is a senior nursing student final semester Yah!!! and wants to be a pediatric nurse like you she also wants to become a personal trainer. She has caught the workout bug from Mom I’m happy to say and we do some of your AB workouts together when she is home from college. Love all the video workouts you put up on the site and good luck with your training.

    Karen 🙂

  • Jennifer says:

    Thanks for the great info Flavia! What kind and brand of protein shakes do you use? Is oatmeal an acceptable substitute for brown rice or quinoa?

  • Shilk says:

    Hi Flavia, you look awesome. Just wanted to know more about your protein shake. Which brand you use? I take prograde protein but its DAIRY right? So when we are cutting out dairy completely what protein shakes you are taking post workout? Thanks

    • Flavia says:

      Yes, I use that also as well as Bluestar. I keep it in until about 2 weeks out then I cut it all together..but I haven’t taken that out just yet!

  • anna says:

    flavia, you look amazing in both pictures!!!

  • jacoba says:

    The worst part for me is the shift work, you know that being a nurse and going from days to nights is hard on the diet. The days are easy but the nights are horrible, im tired, all i crave is coffee and sweets and they are always around. I try to bring healthy snacks but when im exhausted it feels like my body just wants the sugar which is horrible because its midnight or later and you shouldnt be eating anyways. Advice?
    P.S love the workout videos, thanks a bunch

    • Flavia says:

      YES! I know this all too well. Here is approach….I create my work place as a “safe haven”, meaning I create a healthy environment where I don’t have any unhealthy snacking AT ALL. This way when I am at work, I never think of eating unhealthy. It is mind over matter and no one even asks now if I want a snack.

      One year around Christmas I gave in. Before you know it I was always looking for snacks and looking forward to what people were going to bring in. It was 3 weeks and I could tell in my energy levels that I was headed for a disaster. So I create the “safe haven” again.

      I make night shift like my day shift and eat every 3 hours. I bring all my food and cut up a ton of veggies for when I want to snack!

  • karen speir says:

    Just want to thank you for taking the time to answer our questions. You ROCK!

  • Felicia Starks says:

    Flavia, thanks for the great post! I love your blog, do you maintain it yourself and what theme are you using? It’s very clean and FRESH!

  • Susan Sadler says:

    Hey Flavia, I’ve just recently started following your website. You seem to have some great tips (and they show on you!). So, you say that you have cut out dairy. What are you using in your protein shake? Something other than whey? Thanks 🙂


    • Flavia says:

      Hey Susan, only for this photoshoot I am. Usually I have about 3 servings of dairy a week. I use whey protein for now, the only dairy, but I will be cutting that in the last few weeks. 🙁

  • Channii says:

    Hey Flav,

    Great post, amazing photos! Firstly, I find you and your blog to be an amazing inspiration when i’m feeling demotivated. I’m curious to know what helps get you through when you’re lacking motivation?
    Also, is there a particular reason for slowly cutting down carbs? Why not just start having them at their lowest from the beginning?
    You’ve included that you’re no longer having ANY cheat meals, is it essential to cut this out for fat loss, or can you still keep one cheat meal a week (for sanity’s sake!) and see results if you stick to a great diet and exercise regime the rest of the week??

    • Flavia says:

      Hey Channii, thanks! What I do for motivation…I look at old pictures of me and I also look at pictures of fit females that I want to look like. Other than that I pray for strength and I have a husband that I tell when I am feeling sorry for myself that does a good job in kicking me in the butt to stop. I

      It helps that I have a deadline with a meal at my favorite place when I am done my photoshoot, and the fact that I have made working out a part of my day really helps. I always tell myself “this is what you choose, this is your life, and this is your daily routine…this is making you really healthy & sexy”.

      Cutting down carbs slowly will ensure I am recovering properly after my workouts and will keep my energy levels up. If I cut them too soon my body would exhaust too early or I would injure myself and not be able to keep going. It also has to do with sanity.

      Have a cheat meal for sure…just make sure you are compliant the rest of the week 🙂

      • Clea says:

        Hi Flavia,

        I hope you can help, my question is also in relation to carbs, I have been advised by my trainer – i do bootcamp classes including a lot of bodyweight and some weight training to cut carbs (all except veggies, dairy and berries) completely, when i did this at first i felt like crap for 2 weeks and after that felt fine and found it to be very effective, but broke it over the holiday season (i find it difficult to stick too) and have since found it extremly difficult to go back to this way of eating, i am trying my best but am lacking in energy and feeling like my workouts are suffering, do you recommend I increase fats, such as cocount oil etc.

        Thanks Flavia, i highly value your opinon.

        • Flavia says:

          Hey Clea, this is classic and is why I never recommend cutting carbs unless you are doing it for life (paleo). I would recommend trying to have them for your second meal and after your workouts. Do about 1 gram per bodyweight if you are trying to lose weight…then if you can drop it to after your workout only.

          • Clea says:

            Thank you so much Flavia,

            I completely agree…i am trying to lose weight, so would you recommend I get my source of carbs before my workout from fruits and yougurts and then post workout from starchy sources? Or what would you recommend for optimal fatloss?

            Again, thank you.

          • Flavia says:

            Yes, that is a great start!

        • Emily says:

          This same thing has happened to me; I was at %5 carbs losing inches and weight then I became preggo (my 8th!) and in the last trimester I increased the carbs due to not having the energy to complete my workouts. Now 2 months postpartum I just can’t get my carbs that low again. However I have amazing energy even while exclusively breast feeding BUT I would really like to lose more weight.
          Do you exclusively bf? And if so do you make any changes to your diet b/c of this? I have read that it is next to impossible to lose the layer of belly fat while bf. I’m just not convinced.

  • Dianne says:

    Where do you fit in the grapefruit?

  • Neva says:

    Hi Flavia. I really love the ground beef/spinach/egg combo!! I spice up my meat as I am cooking it. As an Italian who loves to cook and find interesting yet healthy recipes for my family, I’ve already planned on using this in my baked zucchini lasagne. Layer zucchini slices, this filling, and the red sauce you have in your recipes and bake!! Voila. My family doesn’t then give me the looks when I am eating differently then them! Even my husband will find it hearty enough!

    See this is how sad I get when I am restricting my diet three weeks before the wedding I am in. I am fantasizing about healthy food!! ;-)!!

  • Marissa says:

    Hi flavia! Thank you so much for the great articles! You are such an inspiration! I’m only a senior in high school but I’m using your program and I love it! Being a gymnast, I already have a lot of muscle, I just have to lose about 10lbs to be at my ideal weight. I was just wondering how you felt about vegetarianism… I’ve been one for 6 years and I’d rather not go back to eating meat. Can I still see the same results as those who do eat meat? Thanks!

    • Flavia says:

      For sure! I eat meat but there isn’t anything wrong with vegetarianism. IF you do start to eat meat, start introducing it slowly…one meat at a time. Protein is much easier to obtain through meat. I personally only like red meat for the taste but I eat various for the protein and other vitamins… as for taste I could be a vegetarian but it would make things a lot harder for me.

      • Marissa says:

        Thanks! What about soy products? I’ve recently read a few articles that say soy increases belly fat and is just an all-around unhealthy food. I don’t eat that much but it would be much harder to get protein if I didn’t eat it at all!

        • Flavia says:

          I don’t have soy because it had been linked to many cancers, reproductive and thyroid problems. Unfermented processing of soy causes increased carcinogens and makes protein impure. Fermented soy is better but not all the time.

  • Jamie says:

    Hi Flavia-I enjoy your emails daily! The nutrition is the hardest part for me right now and I think it’s mainly because I am a terrible cook so I find it hard to spice things up differently so it’s not so bland and I don’t feel like i’m eating the same thing every day! Are there any quick tips on ways you can mix it up a little bit? I used to like fish as a child and now I gag just walking by that section in the grocery store…I need to try it again but its way out of my comfort zone 🙂

  • D says:

    Thanks for sharing!

    I have your deadline diet… can you say why you do one over the other? Also you mention As the weeks approach, I will slowly lower my carbs and increase my fat intake until I am where I’d like to be….

    why do you drop carbs and up the fats?


    • Flavia says:

      Dealine diet is pretty hardcore. I kept my body is pretty good shape so I didn’t have to go to that extreme this time. Carb cycling made me feel weak, although it works, I didn’t need it this year.

  • Carolyn says:

    Hi Flav!

    I’m bookmarking this! I’m going to be back in fat loss mode soon, and had TONS of success on XFLD, but the fast days made me nuts. I have two kids, and I felt like a mean mom because I was so crabby:)

    This looks great! It will be hard to give up my Greek yogurt and berries, though! Right now ,y major cheat is fruit. I’ll have to replace it with grapefruit!

  • adrianna says:

    How many grams of sugar do you recommend a woman should intake a day?

    • Flavia says:

      zero, I would stay away from all sugars for optimal health and weight management. I know that is not possible every day, but attempt to eat foods with no sugar.

      • adrianna says:

        is there a sugar substitute that you can recommend?

          • Amy says:

            You say no sugar… are you talking about white/brown sugars? Are natural sugars ok, such as the sugar coming from fruit? I don’t think if I could live without fruit.

          • Flavia says:

            NO SUGAR! Fructose from fruit is not sugar, it’s fructose and I am only eating grapefruit for now. Usually I have 2 servings of fruit a day from all different sources. Natural sugars, not sure what those are, raw sugar is sugar, and brown sugar is still sugar with a little less processessing than white sugar. Hope that helps Amy. You don’t need to give up fruit, remember I am going from lean to really lean for the shoot!

  • D says:

    I love veggies…. do I need to limit them? You don’t put an amount… just wondering if you count them all?


  • Brittany says:

    I started this diet today but realized that I couldnt finish every meal. I’ve been eating them within the 2-4 hours. What do you suggest to modify it? I’m trying to lose my pregnancy fat and am really excited to start your workouts and diet!

    • Flavia says:

      Not too sure what you are asking. I would continue to eat what you can, don’t stuff yourself but continue to eat in that manner pairing protein and fats and protein and carbs at the right times. You don’t have to eat it all…I am hungry because I workout really hard so this food doesn’t even fill me up.

  • Angela says:

    I would just like to know whether the 50 grams of carbohydrate in your meal plan means that you weigh 50 grams of carbs or it is the amount of carbs in the food itself?

  • TJ says:

    Hey flavia, i work 12 hour shifts and only ably to have one break?? so im only ably to eat 3 times a day, is there a way to work around that without starving myself..

  • valerie says:

    Flavia, i just got my copy of FBL and I am starting tomorrow! I can’t wait. I already exercise at least four times a week now, but am not getting the results I want. I am hoping that exercising SMARTER with FBL will help me lean up! I am already eating pretty clean, high protein, lots of veggies and only a little carb after workouts. I am excited, yet nervous, about having a cheat day. You have mentioned in your responses a cheat MEAL, but never really a cheat day. I find it too good to be true. Really? Every 7th day I can eat whatever I want and still lose weight? In the info with FBL it just says not to go over 3 times your normal calories?!! Really? Do you have anymore advice other than the info in the program? Thanks 🙂

    • Flavia says:

      Hey Valerie. If you are eating only to supply your body with foods needed for every day tasks, then workout hard, you will be depleting your body. If you do this for too long your metabolism will slow down and your body will not burn as much fat as a result. When you eat a lot of food, your metabolism kicks up again, creating a fat burning response (this is in laymen terms). I do suggest not eating too much, eating healthy foods is much smarter for overall response and not drinking a lot of alcohol. If you stick to the plan, you wont fail.

      If you picked up the meal plans, there are more specific guidelines that will help you futher in your goals.

  • Amy says:

    Hi Flavia!

    I just started following your blog, so forgive me if this information is somewhere and I’ve missed it. I tried to look around to answer my questions but you must be posting different things for specific goals, ie muscle gain, fat loss, etc?

    My goal is fat loss. I’m working out a ton because I want to trim up quickly before my hubby comes home from Afghanistan in a couple weeks.

    Cardio days I do 1.5 – 2 hrs on elliptical trainer w/ my HR at 80% followed by 30 min abs. Weight training days I’m doing 20 min of HIIT on the elliptical followed by 30 – 60 min of free weights and free movements.

    I’m going to cut out everything you suggested, as far as dairy, etc. I am 31, 5’5″, 134 lbs. My questions are…

    1. Do you mix water with your protein shake? I usually use milk.
    2. Should I have my protein shake before or after my workout? I have been doing it before and eating complex carbs after my workout.
    3. How many carbs should I shoot for in one day?

    By the way, my workouts are in the early morning.

    Would you mind posting what times of the day you are eating your meals?

    Thanks so much Flavia!

    • Flavia says:

      Hey Amy,

      Your plans seems to have too much cardio. 1.5-2 hours at a time is FAR too much and 30 minutes of abs is a lot too. I would stick to 1 day of 40 minutes moderate cardio, 3-4 days of HIIT after your weights and do weights 4-5 days a week….this is until you reach your goal.

      1. water always, I don’t drink milk ever and never recommend it.
      2. After the workout with complex carbs. You want protein and carbs post-workout to repair the muscle damage (a good thing)
      3. 0.8 – 1g per pound of bodyweight. If you only have a few weeks, I would cut to 0.5g/lb unitl your hubby comes back.

      Eating my meals depends on what that day brings. I try to eat after am cardio by 8am, then very 3 hours from there!

      All the best and let us all know how you do!!

      • Amy says:

        Thanks for the reply Flavia!

        I thought you might say that is too much cardio. 🙂 Same thing a personal trainer told me. Seems like, if I fuel my body properly pre-workout that it would be an efficient way to drop the weight I only have a couple of weeks. I’m curious why??

        • Flavia says:

          Sorry Amy I don’t understand your question, can you ask it in a different way please?

          • Amy says:

            Sorry about that.. I am curious why 1.5 – 2 hrs of cardio is too much.

            On the Biggest Loser, they workout for 6 hrs a day. I also read that Kate Hudson dropped 70 lbs in 3 mo by working out for 3 hrs a day (mix of cardio, HIIT, etc).

            When I work out for 1.5 – 2 hrs I burn 1100 calories. If I give my body enough fuel for my workout and then refuel properly afterwards, it seems like that amount of cardio (with the mixture of the other things I doing on other days) would be a good way to blast the fat away.

            I hope that is more clear.

            Thanks Flavia!

          • Flavia says:

            Hey Amy. The Biggest Loser is not the ideal way to lose weight. Have you downloaded my Free report from the homepage of the blog? Read through it and your will have your anwsers. Too much will cause burn out and you will only harming yourself and burning muscle. The Biggest Loser has very obese people on the show…that’s another componant.

  • Heidi says:

    Hi Flavia,
    Should I drink skim milk or almond milk? I dont drink a ton of milk or anything, but when I do have it, which should I choose? …or is there something else better. with protein shakes etc…

  • Arrian C. says:

    Flavia, I sent you an email. I just bought you full body work out DVD set.

    However, I keep getting emails about other products like this new FAT LOSS product…?

    I thought YOUR program was the best….and now Im confused.
    I tried your meal plan here last week, and I have to say WOW! I love the meals, and I feel really full throughout the day. NO SNACKING, and NO ALCOHOL.

    Im a college student but I am determined to look super fit come graduation.

    Please email me if you can and let me know why I keep getting emails about the extra programs.
    I thought i would just stick to Your Total Body Workout Program?? but now Im a little lost…
    Do I need the 10 day fat loss program as well????

    • Flavia says:

      Hey Arrian, I for sure think my stuff is the best! A lot of people have been through Full-Body-Licious and are looking for new things. Also some people email me about finding eating often difficult so I give them another option. If you are just starting FBL, stick with that. The best plan is the plan that you follow.

      • Arrian C. says:

        Hey thank you for responding to me! That was really nice of you to do.

        Ok- so I went through the 5 days last week, and Im starting again this week. WOW! My legs are kiling me, people ask me what I do in the gym, they say I look great, and I get to brag about your program! Your program is like this hidden gem that I needed. I hit a MAJOR plateau and I wasn’t getting fast results.

        Quick question:
        1. Should I get the full booty break down video to add to your videos??
        I want to keep my back side perky and full. I don’t want it to get flat. Suggestions?
        I am going to try you new 5 ways to work the thighs workout….thursday.
        So should I get the booty video to switch things up?

        • Flavia says:

          Thanks so much Arrian! The Booty Beatdown is really good and I do suggest it only because the bodyweight workout is only $20 and you get the Booty Beatdown too. I only really push good workouts that I want my ladies to do in between my workouts so that no one gets off track!

  • Freda Gibson says:

    Hi Flavia
    I am a 52 year old Female, I would like to loose the flabby stomach, is this possible because I have had two caesaerian sections, can a toned stomach be achieved,

  • Emily says:

    Hi! I was wondering if you could give me some advice about energy source. I work a strenuous job 7 days a week sometimes up to 12 hours a day. I walk close to 9 miles during work some days and some days work in the office. After work I run up 2-3 miles including hills and also train intensely with a trainer up to 3 times a week. I am having the most trouble finding a healthy energy source. With working out my energy levels improve, but with my job I am physically exhausted all the time. I’ve been using Lipo-6 for 2 months, and seems to have worked for me; curbing my appetite and giving me that extra boost of energy in my workouts. However, I don’t want to continue this any longer as it sometimes gives me headaches and dizziness. I am not a coffee drinker or soda drinker. I have tried protein bars such as power bars, etc with no real success. I eat a lot of veggies, fruits, and yogurt. However, I do not eat a lot of meat. At this point I have gotten to where I am getting cramps and sometimes injuring myself. Please advise me on either some type of supplement or change in diet that might help me continue on with my plan for change. I admire you for your life change and you look great!

    • Flavia says:

      Hey Emily. I would get your liver functioning properly first….if you take stimulants, your liver is likely in need of a cleanse. Use lemon with water religiously and look into tea’s that have milk thistle or even take the supplement. Stay away from stimulants for a while to let your liver function properl to metabolize fat again. Caffine pills work pre-workout but I wouldn’t use it for anything else. Use tea throughout the day for energy with ginsing.

  • Kirsten says:

    So I am vegetarian. I love your results, but can’t see applying your program to me. I don’t drink sodas anyway, and I don’t drink alcohol… Weight loss still feels impossible. I’ve just started weight lifting in addition to my cardio… but I am your height, at 135 pounds! I should be able to shed at least 10 pounds to e at my ideal weight, but I’ve cut down to 1200 calories a day, and nothing budges. In the past, I’ve had to get down to 900 calories and go vegan. It just seems like something must be out of whack. Are there any suggestions you have for a vegetarian, or better yet, someone in my position!?

    • Flavia says:

      Hey Kristen, it’s hard to say because I don’t see what you are eating on a day to day bases but I would look at your carb and protein sources. Make sure you are staying away from lactose and not eating too much dairy or too many carbohyrates. You must eat complete proteins which being a vegetarian would require you to look at different proteins sources combined to complete proteins. Try to eat protein and fats for breakfast and before bed and have complex carbs for the other meals to make complete proteins. Make sure your sources from fat are good sources too, not all cheese.

  • Lindsay says:

    Hi Flavia,

    I recently bought your workouts and meal plans online. I have a question about the meal plan and I’m not sure if this is the appropriate place to post my question so if it is not I apologize. I was wondering, on week one of the meal plan in the Burn phase do I start with the 1200 calorie section and increase my calories as I go (ex: week 2 1400, week 3 1600 etc.) or do I pick the calorie section that best matches my weight and follow that section only for the entire 4 weeks? Thank you in advance and again I apologize if I should have posted this question somewhere else.

    • Flavia says:

      You can try the helpdesk next time for all product content, but no worries. If you look under the calorie amount you will notice a number I want you to multiply your weight by in order to come up with the number. (don’t want to tell all on the blog). If you need anything further submit a ticket at

  • Ane says:

    Hi Flavia,

    I’ve been following you’re workout videos for two weeks and I am seeing great results so far! Thanks so much 🙂 I know that diet is really important and I love that you have provided us with a sample of what you’re eating for your prep but wanted to know how much % of carbs, protein & fat you would recommend we get daily? I am vegan so its really hard for me to set up a meal plan for myself seeing that all the advice I get is consisting of a meat diet. I am 124lbs , 5’6, I’m lean but looking to loose belly fat and increase all around muscles. If you would be able to advise me on the % of carbs, protein & fat I should be getting daily it would really help out. I will be following your videos for the 12 weeks and incorporating a healthy diet. Can’t wait for my final results!!

  • Star says:

    Flavia, I am doing FBl and also following your eating guide. In your video you mention that processed food are bad…so should I be having real butter and buttermilk ranch on my veggies and salads, rather than the low cal versions? I am trying to lose weight, and have been previously taught to go the low fat/low cal route. I totally trust you! Thanks!

  • Cindy says:

    I could probably do the eating thing quit easily if I understood the “good fat” and “carbs” thing a little more. Is there a site that I can go to that lists out exactly what foods are carbs and what are good fats to eat? As far as grains I do have a hard time with giving up bread, crackers etc. I don’t eat a lot of them but still like to have some.

    And alcohol…I’ve gone down the the 67 calorie beer and am doing better that way but I still like my beers in the evening. That for me is the hardest to give up.

    Any extra info would be much appreciated. 🙂

  • Rhonda says:


    Purchased your program. Will begin on this coming Monday but my question is there isn’t a meal plan for someone that is 130 pounds. Do I incorporate the 1200 or 1400 calorie meal plan?


    • Flavia says:

      Hey Rhonda, go to 1400 and if you need to, bump it down to 1200. Start high and you can always decrease if you need too.

  • Lilly says:

    Hi Flavia,

    I’m going to try your Full Bodilicious Program this summer. But I’m vegetarian, so I don’t know if I will be able to follow your diet plans perfectly. Do you have any suggestions for alternate meal plans I could follow?

    Instead of having general guidelines on what to eat, I’d really like a complete guide that tells me exactly when to eat what. I’m pretty small and lean, except for my stomach. My main fitness goals are to lose my muffin top and love handles, while improving my general fitness level.

    Any advice would be much appreciated. Looking forward to trying your program in the summer.


    • Flavia says:

      Hey Lily, the Skinnylicious Meal Plans are not geared towards vegetarians but does give you some options. Make sure to have complete proteins with every meal which means mixing and matching protein souces. All the best Lily!

  • isabelle says:

    Hi Flavia,,
    i just discovered your site and I love it !! I wa looking for advice and I think I founf what i wanted!
    I am vegetarian, so beans are quite important in my food bas because of all the proteins beans contain.
    Could you please give more advice for people who dont eat meat and fish?
    thanks for all and what a good job on your body!!!

  • Rhonda says:


    Regarding the meal plans. Can I substitute some of the daily meals for recipes in the metabolic cooking recipes by Dave and Karine? I will stay within the number of grams for carbs/protein/fat/calories. I’m still at the burn stage on week 3. I’m not good with spices and the metabolic recipes are good, some really good.

    Thanks so much

  • Stephanie says:

    Hi Flavia! I’ve been doing a lot of research, and have you tried John Romanella’s plan Fat Loss Forever (or the rapid 10 day fat loss program?) I’m so curious about whether or not it works for FEMALES, not just body building men. The workouts are a little intense to say the least, and I know the Xtreme fat loss diet is similar, just more of the spread out meals instead of Intermittent fasting. Your input would be really helpful as i’m a little overwhelmed with information at the moment =/ especially with calorie consumptions if you plan on following it without following the workout program to a T. I know it’s not your program, but I know you have experience trying the Xtreme fat loss diet and wondered what your thoughts were on the two. Thanks so much! =)

    • Flavia says:

      Hey Stephanie…the program is well desgined and does work for a female. It is a temporary workout and diet because it is intense. As long as you treat it as such you should get great results.

  • Shawn says:

    Hi Flavia, My husband asked me to start a diet with him I know diets don’t work the same for men and women but thought I would give it a try. Its called The Carb Night Solution. We went grocery shopping and I’m really nervous because its seems to extreme, I am 5 ft 5 134lbs. What I can take in a day is 134 grams of protein, 90 grams of fat and 30 grams of carbs a day for 9 days on the 10 day at dinner time we have what is called a carb night where depending how much we have lost (5 pounds – 500 grams of carbs) I found you on youtube and cant get enough of your website or youtube videos. You have been such an good influence to me, I had platued with my routine and watching you challenged me. Thank You! Please let me know what you think?

    • Flavia says:

      Hey! Thanks for watching. The diet sounds too extreme to last for 9 days and 500 grams is far too much. You won’t be able to digest all those carbs. Keeping your body on low carbs for that long will have an influence on your hormones in a negative way. I would suggest The Deadline Diet that comes with Full-Body-Licious (carb cycling) or Xtreme Fat Loss Diet if you want xtreme results: . The 9 days and the 500 grams is what I really disagree on and 90 grams of fat is a lot too.

  • Dana says:

    Hi Flavia,

    I really want to lose more fat (I’ve got a lot to lose) and most eating/fitness programs endorse some sort of protein shake for 2 meals. Problem is, I just can’t use them. I’ve tried all kinds – including vegan, egg, soy (won’t ever use that again!) whey, hemp, pea, rice, you name the protein…I’ve tried it!

    They just tear my stomach up. The bloating, nausea…and “other” symptoms are just too much for me to risk drinking them. So what can I do as a replacement that is low in carbs, high in protein? Oh, and I don’t eat sugar or wheat…they give me the same sort of symptoms. 🙁

    Thanks for any advice you can offer. I’m stuck!

  • Jennie says:

    Hello! I am a CPT and love MRT and HIIT workouts – your new workouts -Curvalicious – have been perfect! I have a few questions regarding nutrition, specifically around timing since my schedule is a little weird these days…..

    I work from home 2:30 to 11 M-F on the phone (but try to move as much as I can get away with) so I get up and workout first thing. Here is my daily routine and eating habits – looking for any suggestions on how to get meals in without stuffing myself too much!

    10AM at the gym after drinking a green superfoods drink with water and a 1/2C of OJ to kill the taste

    10AM-11:30AM or so HIIT and MRT workouts or training for 1/2 marathon (1 long run a week)

    Noon – lunch (usually out since my hubby cant wait to get out of the house after working from home all morning)
    -salad, sandwich, veggies

    4PM – snack time – protein shake, fruit, tuna, rice cake with almond butter or protein bar are the typical choices

    7:30 – dinner – trying to focus on paleo type foods, low carbs besides veggies, protein, if my hubby gets sandwiches on a busy night I only eat half the bread to cut back

    9PM – now I want more but hate to eat too much too late and dont know what choice to make! Should I eat this late or just go to bed? If I do eat – what? I do egg whites with 1 whole egg and tiny bit of cheese or deli meat or something…good or bad? Sometimes I will have 1 beer, teuila and lime or glass of wine but usually limit it to one a couple nights a week (except sat)

    Any suggestions on how to change things around? Eat before the workout even though I only get up 1/2 hour before hitting the gym? (like to do cardio with my tank empty)

    Weekends I tend to eat out more but trying to eat salads and less bread at night….seeing small improvements but nothing that one fun weekend out with friends wont ruin!

    Im totally pushing your program to all my girls and so far they all love it! Id appreciate any advice you can share!!

    • Flavia says:

      Hey Jennie, I updated the nutrition Guide for curve to help you arrange your day if you workout in the morning so check that out. Red flags are:

      1: cut out protein bars!
      2: Move the protein shake to right after the workout (tuna has enough protein)
      3: Post-workout NEEDS to be a Curve Meal
      3: Before bed should be a Control Meal

      Workouts are better done on a protein and veggies meal before the workout. Cardio can be done on an empty stomach when able and if able (make sure you have a sugar drink at hand if you are not used to this)

      ***If you are training for a half marathon, you will NEED a lot more Carbs…A lot more!!

      • Jennie says:

        Thanks Flavia – Ill work on these but have you tried/looked at the NoGii bars?? Delicious and seem to be better than most bars (they replace a sweet for me I suppose), but I will limit them as much as possible.

        So you suggest something like this:

        -Get up and hit the gym as I am doing now
        -Protein shake immediately following then lunch with P, C, veggies
        -Snack would be a cut meal for the most part like tuna or salad – P and veggie or 1 piece of fruit
        -Dinner is a curve meal with P, C, veggies
        -Before bed, P, F, veggies

        I am eating more carbs right after my long run (usually about 2 hours) which is sooo nice!

        Biggest problem I think I am having is that I am eating from noon to 11pm and trying to get it all in……let me know if I have it right here when you get a chance!

        Thank you so much for taking the time to answer our questions!

        • Flavia says:

          Hey Jennie, eat your curve meal after your weights. Look at the updated Nurtition guide if you don’t have the chart where it shows what to eat if you workout in the morning or afternoon.

          No I haven’t tried NoGii. I will take a look.

          Everything else looks good.

  • Trudi says:


    I received the Curvilicious program two days ago, intend to start it on Monday. (Always a Monday right?;) and want to ask does that include the updated Nutrition guide (as it’s so recent) or do i download something else?

    ALso i’d like to ask, why do you add nuts to your pre-workout meal when you state in the Curve nutrition guide it’s a cut meal of protein and veg? I would have always added oils to my pre-workout meal as it’s a good source of energy, especially coconut oil but willing to try to ommit it if you say it’s better as in the Curve nutrition guide.


    • Flavia says:

      Where do I add nuts in Curvalicious? There is a nurtrition guide that comes with the program. Not sure that I understand your question.

      • Trudi says:

        Sorry, my mistake.

        In your ‘daily look at meal plan’ above you add nuts to your pre-workout meal. In Curvilicous diet you don’t. Why is this? Just curious as to your methods. 🙂

        Thanks and sorry for the confusing question!

        • Flavia says:

          No worries. Fats give you energy and that is why I included it in the meal plans. But also your insulin levels spike towards the end of your workout so if you have fat in your system you will store it as insulin is a storage hormone.

  • Trudi says:

    Thanks. Can i ask, why on Curvalicious does it not includes carbs before a workout? Is it for the same reason that insulin will store it? Am asking as a lot of other fitness plans (J Romanello, C. Ballantyne, Joel Marion, M Geary for example) all state that having some complex carbs for energy is the best thing to eat about half hour before a workout. On the 24/7 and Extreme Fat Loss Diet it says we are carb sensitive in the morning and after a workout so how come you are also not advising us to eat carbs in the morning?
    I know a lot of it is trial and error for each individual but am curious as to how people who recommend each others programs so eagerly have clashing advice! It’s very confusing!

    Hoping you can clear this up,


    • Flavia says:

      Hey Trudi, I talk about this in the nutrition guide. Carbs decrease seratonin levels which is the hormones that makes you “feel good” If you have ever had a crash in the middle of your workout it’s beause of the carbs. So if you have them earlier in the day, fill up your stores, your body will use them during the workout.

      This is what I have researched and what has worked for me. I have tried having them before my workout by I find I experience a crash durning my workout and when I take them about 3 hours before my workout, I feel energized the entire. time.

      Try it out for yourself!

  • Alex says:

    Hey, Flavia, you’re amazing! Just a quick question. I am a strict vegetarian (no meat or fish), do you have any good tips? Beans are actually an important ingredient in my diet but maybe you have a suggestion how to replace them and/or minimize the intake?

    Keep up the good work!


    • Flavia says:

      Beans are great and I would suggest leaving them in your diet. Quinoa is a complete protein as well. Cottage cheese and greek yogurt and also egg whites are all great sources.

  • Ann from Australia says:

    Hi Flavia – I am just starting the Curvalicious program and I have a question about using protein shakes and in particular what to eat before a work out. I work out first thing in the morning (wake up at 5.30am and am at the gym by 6am). I don’t have time to cook up a meal or whatnot, plus feel like I would be too full to eat anything before a work out. So if I’m doing a weights work-out I’ve been having a Protein shake with a banana, and then go work-out (if it’s a cardio day, I don’t eat anything, just take my vitamins, etc and drink water before heading to the gym).

    After the weights work-out I come home and have Meal 1 (two scrambled eggs, piece of whole-wheat toast and bit of avocado on the toast). Looking at the Curvalicious plan, I probably need to add veggies (spinach, etc) to this meal. BUT My question is about hte protein shake – am I doing it right, by having a protein shake and banana before heading off to do my weights work out? Or should I have nothing and then have the shake AFTER the work out?? I’m a little confused by that….

    Ann from Australia

    • Flavia says:

      Hey Ann, drop the banana keep the shake pre-workout.

      Post-workout take out the eggs, you want protein plus carbs here…egg whites and a banana perhaps. Whole -wheat toast replace with Ezekiel bread or use quinoa, fruit, sweet potatoes, oatmeal.

      No pre-meal before cardio is great!!

      Pre-workout – protein
      Post-workout – protein plus carbs.

  • Shannon says:

    Hi Flavia, first I owe you a Huge Thank You! I’m on week eight of Curvaliciius and I’ve never looked better. Everyone is noticing and complimenting! I love the workouts so much that I have to force myself to teak a break. I’m only one more size away from my goal (actually more like 1/2 size) but know that I can achieve it by week 12, just in time for family vacation! However, I do have a diet question — I travel a lot for work and rely heavily on bars and shakes while on the road. I try not to make it a habit and only eat a bar/shake only when no other healthy options are available. I’m hearing a lot about whey protein lately. What are your recommendations on what I should look for in a bar/shake?
    Thank you!

    • Flavia says:

      That is so amazing, great job! I take shakes and bars with me. I found the new progressive bars with a full serving of veggie greens or a full serving of phytoberries…they are the best tasting but I really like what isn’t in them 🙂

  • Mimi says:

    Hi Flavia, I’m so glad that I stumbled upon you blog
    via Roman Fitness! Your site has cleared up
    a lot of nutrition confusion for me. Thank you for
    the honesty & tips. I am wondering what kind of
    scale you have used in the past-I’m looking for
    a relatively inexpensive one. This may be a repeat
    question as well, but should I aim for percentages
    on the protein/carb/fat tracker using my fitness
    Pal app or switch to weighing everything?..I
    measur out my food daily….MOST days 😛

    • Flavia says:

      Welcom Mimi, so happy to have you!! For scales I use a $30 one – make sure it converts grams, ounces, pounds. You don’t have to buy an expensive one 🙂

  • Em says:

    Hey Flavia!
    Thank you so much for the inspiration you give me everyday, thrue your blog and programs! Just bought the curvalicious prog. and it akes in places i dident know i had, if you know what i mean. 🙂

    Tomorrow i´m going all in with the curv diet, just one question…
    In the mealplan above you ate 1.5 oz fat pre workout?! I thougt this was a big NONO

    My plan is to build muscelmass and after strip all the fat from my body.. Or do you recomend the other way around, first fatloss then muscel building?

    P.S Sorry about my poor english, i´m swedish 🙂

    • Flavia says:

      Hey Em, thanks so much! In that meal plan I was eating very little to try to strip weight off fast so I needed some fat to give me energy for the workout. I usually have zero fats before working out. Great question though.

      Most people would build muscle first, then drop the weight because you have to have a lot more calories to build muscle but you can drop all the access weight then have fun eating more calories to build muscle, which is really fun but you usually add some fat as well so if you are not ok with that, start with muscle building then cut the fat out.

      Personally, I would do exactly the meal plan for Curvalicious as this will help you lose weight but at the same time stimulate new muscle growth!

  • Laura says:

    Hi Flavia,
    I want you to know that you inspire me. I have both your programs but only committed when I bought the last one. I have been on the program for a week now and I really enjoy the workouts. They are tough though. I have worked out a lot over the last several years and I must say I was skeptical. I have gone to bootcamps and even after 24 weeks of that would not have dropped any weight or lost body fat. I also ate according to what they recommended. I couldn’t figure it out and nobody could explain it to me. So I quit for a while because I didn’t want to gain inches while working so hard. My point now is that I am trying my best to stick with the nutrition plan that’s been laid out. I do think it’s helping, I’m just having a difficult time staying motivated to eat that way. It seems to take so much time to prepare food like that. I have 4 kids and I homeschool, so it’s been a struggle now to keep going the course. I had a question about the meals….are the weights of the meat raw or cooked. Also how do you manage to eat the same thing every breakfast and not get sick of it? Your cheat days, what would that involve? Is it one meal, and could you give an example of a cheat day?

    • Flavia says:

      Hey Laura, thanks for writing.

      Meat is weighed raw.

      I love my beef and eggs but I do mix it up with greek yogurt or eggs and guacamole or a protein and greens shake with nuts on the side.

      Cheat – usually a meal (sometimes a day…but not usually) I would have Veal + Rissoto or Pizza plus a couple glasses of wine.

  • Louise says:

    Hi Flavia,

    Great site!

    I was wondering, what protein powder do you use? And/or do you have any recommendations regarding what protein powder is the best?

    My boyfriend is using some protein powder which I think has a bad taste, so it would be nice if I could find an alternative to that.


    – Louise

  • Larisa says:

    Hello Flavia! If there are only veggies in the meal plans/carrot, tomato, kale, pepper, onions, broccoli…, lettuce… and all others/ is it consider carbs?! They do have carbs… Is it ok to try not to use any starch carbs /potatoes, brown rice.. any grain/ and not to use any beans at all, or is it not good for health?! Thank You for all Your hard work! Larisa E!

    • Anna says:

      Hi Larisa,
      Flavia does not count vegetables as carbs. For weight loss, Flavia recommends using the non-veggie carbs post-workout. Carbs are important for muscle repair and glycogen replenishment. If you are weight training and doing HIIT it would be good to have a carb meal post workout. The amount of carbs you need depends on your lifestyle/activity level. Flavia states that legumes have significant amounts of fiber and are also high in protein, complex carbohydrates, folate and iron. Beans have been proven to fight cancer, benefit people with diabetes and help to lower cholesterol.They should be a part of your diet for health benefits.

    • Flavia says:

      Spot on Anna, thanks!

  • Dominique says:

    Hi! I have hypothyroidism and even though I am taking medicine it is still hard to lose weight. I weigh 188 and am 5’9. How many calories and carbs should I take in to lose weight? I will use some of your workouts. Thank you for your help!

  • Anna says:

    Hi Dominique,
    Flavia lays out exactly what and how much to eat in her FBL and Skinnylicious program. Flavia recommends starting with your weight times 12 in calories. The most important thing is transitioning to healthy, natural foods. Always consult your doctor before starting a new diet/exercise routine.
    All the best!
    Anna, CPT, FF Specialist

  • lalitha says:

    hey im trying to bulk and hence consuming more carbs than usual.. im feeling extremely bloated and sluggish.. should i cycle my carbs and wil i stil be able to make gains?

    • Anna says:

      Hi Lalitha,
      Try taking a digestive enzyme with ech meal and see if that helps with the bloating. You may need to give your body time to adjust to you increased carb/calorie intake.
      All the best!
      Anna, CPT, FF Specialist

  • Rhiannon says:

    Hi Flavia,

    I am know the basics of what I should eat (still learning), but WHEN to eat what is a struggle. Somedays, I work out in the morning and if I eat before its just a spoonful of peanut butter or piece of fruit. Afterwards I have a protein smoothie (homemade not store bought). How should I adjust this to fit the plan above/my schedule. Also, if I work out at night should I still be eating carbs after that even though I normally go to bed afterward? I am trying to lose FYI.

  • Dominique says:

    You say to loose weight faster to eat 0.5-0.8g carbs per pound. How would I balance this with my fat intake? I’m eating about 2200 calories a day when I work out.

    • Anna says:

      Hi Dominique,
      Protein should make up 1 – 1.5g per pound of bodyweight so your fat would make up the rest. About .5 gram per pound of bodyweight for fat intake.
      All the best!
      Anna, CPT, FF Specialist

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