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How To Turn 30 Days Of Progress Into 3 Years

So what are some of the biggest questions we get asked after people lose fat and are loving their results from programs like HIIT Max Elite and our Shred Fast Program?

In this blog, you’ll see…

  • How you can keep the weight off after you get to your goal
  • What you can do to keep the water weight off
  • How you can keep the weight off after fasting
  • How to keep the weight off after carb-cycling
  • How you can use exercise and the BMR calculator to maintain your weight


Once people see they are losing weight on these programs, the next big question is, “How do I keep it off?” For people inside Elite, they continue to work out month to month but need some help on the nutrition side. For people on our Shred Fast meal plan, they want to know how to keep their results for good! And this goes for any of our programs. Once you start seeing results, you’ll want to keep them off without endless hard work. And the good news it, it’s very possible to maintain those results, not just for a few months, but for years.

So let’s go over a few things you can do and types of weight loss you have experienced when using this program. Let’s start with the smallest piece, and that is water weight.


When starting a program and fixing up nutrition, right in the first few days you likely saw a few pounds drop off. That is probably water weight. This is from adding more hydration to your diet because being dehydrated tells your body to hold onto water just in case. This is also from eating whole foods that naturally supply your body with more water and less sodium than processed foods do. Eating a diet high in added sodium will also cause you to hold onto water weight, and this can lead to a few extra pounds that you don’t need.

  • Drink at least half of your body weight in oz of water every single day, and more for hot seasons and areas and for days you drink, eat lots of sodium and workout
  • Keep processed foods out of your diet that has a lot of added sodium and salt things yourself to keep sodium from being excessive in your diet
  • Remember things like coffee act like diuretics and do not count towards your daily water intake levels


If you are in the Shred Fast program, you’ll know that part of the amazing fat shredding benefits coming from carb cycling combined with fasting. There are several things you can do to keep the benefits and results going after you’re off the Shred Fast meal plan.

One of the options is to keep your fasting window a few days a week to continue to see the fat loss benefits it provides. Fasting is safe to do for years, and people continue to see weight loss as a result of keeping up with their fasting. You don’t have to fast every day, and like the plan, you can fast on certain days that work best for you. Also, for those that found fasting to be a little harder than they like, using 100% healthy fats like MCT oil and grass-fed butter in a cup of black coffee can help with hunger and won’t break your fast.

  • For best results keep a few days a week where you choose to fast that works for you
  • Use a 12 or 8-hour feeding window, whichever you are most likely to stick with
  • Incorporate 100% healthy fats before you break your fast to help you stick through it
  • Continue to eat healthy, filling foods, so fasting is rewarding for your body when you do eat


The second component to the Shred Fast plan was the power of carb cycling that helps your body burn fat without adjusting to the level of calories or carbs you’re eating and ensures you don’t hit a plateau.

But once you’re off of your carb cycle, the first thing you can do is just use your medium carb days to help you maintain. It’s an excellent balance between high carb days that are best used for high activity and heavy workout days and the low carb days that were used to burn fat for energy.

However, many people lose enough weight that they need an entirely new meal plan, and this is something you can assess by how much weight you lost. If you saw quite a bit of fat loss, the chances are that meal plan won’t work for you long term because you’d need to adjust the calories and carbs each day anyway. A good solution for that is getting on a regular custom meal plan and asking for a maintenance plan for your new transformation weight, and our nutritionist can make you a plan that will help you maintain your awesome carb cycling results.

  • Use your medium carb days to plan meals from
  • Determine if you’ve lost a significant amount of weight
  • Use a custom meal plan to maintain your awesome transformation at your new weight and caloric needs


The best part of incorporating exercise in with challenges like the Shred Fast plan and our other awesome programs is that exercise habits build better bodies for life. Establishing an exercise routine is essential in gaining long-term health benefits that not only keep your body healthy and able year after year, it also helps you maintain your hard earned fat loss results.

Using a program like HIIT Max Elite in combination with a Shred Plan or a custom meal plan will help you boost your results. It will also help you maintain them after your plans are finished. Just keeping a high level of activity up each day leads to better energy and more calories burned. Adding in fat burning exercises like the ones in Elite makes sure that your body is burning fat long after the workout is over by incorporating high-intensity interval training and strength training. It also provides progressive workouts so you’re constantly being challenged and able to keep your results.

  • Stay active every day by moving more
  • Add fat burning HIIT exercises that work to burn fat long after the workout is over [123]
  • Use programs like HIIT Max Elite to continually get progressively challenging workouts laid out for you so you can keep your results


Your BMR lets you know what calories you’ll be burning at rest at your new transformation weight and body composition. This is an excellent way to figure out how much weight you lost, and if it’s time to recalculate your calories to keep it off.

When significant weight loss happens, the number of calories your body needs changes too. Plus, add in your new exercise routine you love, and you may not have a good idea of what amount of calories you need to keep the amazing results you’re seeing. Use our free BMR calculator to figure out the calories you need to maintain your new transformation weight. This will give you a good idea if the nutritional plan you’re on will even keep working for you after such a significant change.

If you find that you require a different amount of calories for your new workout routine, as well as for the fat loss difference, you can then start looking into adjusting your meal plan or getting on a brand new one that will help you maintain your fat loss effortlessly. Our nutritionist knows how important it is to keep the weight off without stress, so they can design a plan that keeps your weight maintenance effortless!

  • Use the BMR calculator to determine how many calories you need to maintain your fat loss
  • Determine if your current nutritional plan will keep you in the calorie range
  • Contact our nutritionists to determine if a maintenance meal plan is right for you so that you can keep your hard-earned transformation for years to come


All of these easy tips will allow you to keep the weight off for years to come, but what if you still want to make a little more progress before maintaining? The best way to do this is to follow these tips for at least four weeks, and then do another Shred Fast plan to get even more results. We recommend waiting at least four weeks because these plans are so intense and should have some buffer time between sessions. After that, you’ll be ready to start shredding again and seeing even more results!

Simple Tactic To Finally Kick Sugar Cravings

How do you get rid of sugar cravings so you can lose more weight and live a healthier life?

Sugar cravings are the one thing that we all struggle with, and sometimes these cravings can be so overwhelming that we give into them. And as much as we tried to avoid sugar and avoid temptation it seems to be everywhere. You can’t leave the house without seeing sugary treats on the shelves at the grocery store or advertisements for your favorite candy bar.

Limiting sugar intake can be difficult, even when we know that it can be detrimental to our health. Sugar can sabotage your goals and have a significant impact on your weight loss.

Keep reading to discover…

  • Why we even get sugar cravings, to begin with
  • How much sugar you should really be eating every day
  • What happens to your body when you eat too much sugar?
  • How you can stop sugar cravings in their tracks!


We all crave sugar, but why?

Blame Your Brain

The biggest reason why we crave sugar is pretty simple: we like it.

Sugar tastes good, and when we eat it, it makes us feel good… That is until we start seeing the health effects of overeating.

When we eat sugar, it stimulates our brain’s reward system, and this is what makes us feel good when we eat it.

Sugar consumption stimulates the pleasure center in our brain, and this causes a release of dopamine (the feel-good hormone). Your brain makes a memory of the dopamine spike and creates a conditioned response, making you crave sugar.

Blame Your Ancestors

From an evolutionary standpoint, sugar was something that could help us survive but was not readily available like it is today.

Our ancestors could use naturally occurring sugar, such the fructose you would find in fruit, to gain extra energy and stored fat. This can be useful when food is scarce.

But now sugar is everywhere and easy to get our hands on and so we naturally consume more.


We know that too much sugar can be bad for you, but this doesn’t mean that you have to cut out sugar altogether.

A little bit of sugar is ok, and it is when we consume it in excess that it becomes an issue.

The average American consumes 82 grams a day, or 19.5 teaspoons. This is an additional 306 unnecessary calories that we are adding into our diet [1].

So, what is the daily recommendation for sugar?

For men, this is 37.5 grams of sugar a day, or 9 teaspoons. For a woman, this is 25 grams of sugar a day, or 6 teaspoons. Chances are, you should be consuming less than half of the sugar you are currently consuming every day [2].

This is a healthy amount, especially if you are active and you will burn off the added calories.


Sugar is bad for your health, and too much can lead to adverse side effects [4, 5, 6, 7].

  • Added weight gain
  • Leads to type 2 diabetes
  • Increases risk of heart disease
  • Raises bad cholesterol and lowers good cholesterol
  • Damages your liver
  • Destroys your teeth


We all want to stop sugar cravings, and the good news is there are ways for you to reduce them. This can improve your health and help you lose weight.

Create better eating habits – Sugar can be addicting, but creating eating habits can help you cut down on the amount of sugar you consume. Knowing what to can be difficult, especially if you are trying to lose weight, but once you make the switch to natural, healthy food, you will naturally eat less sugar. Eating less sugar can naturally lead to consuming fewer sugar cravings as your body adjusts.

Make better choices – When trying to eat healthier and cut out sugars, make sure you start by choosing foods that only contain natural sugars. This means there are no artificial sweeteners (this can worsen sugar cravings) and there aren’t any added sugars to the foods you are eating. The easiest way to do this is to eat whole foods and avoid anything processed. And if you need to satisfy that sugar craving, reach for an apple or a sweet fruit, rather than a candy bar or cup cake.

BCAAs – Consuming a high-quality BCAA can help you cut sugar cravings. They do this by decreasing your appetite. By controlling your appetite, you are less likely to develop sugar cravings. Plus, it cuts down on sugar cravings by reducing our body’s cortisol levels caused by working out. When your cortisol levels rise so does your stress and stress causes us to compensate with sugar.

Detox Organics – If you want something sweet reach for Detox Organics. This chocolate supplement tastes great and will fulfill that need you have for sweets. The catch? It’s actually good for you! All the great chocolate taste without the added sugars and harmful side effects of a candy bar.


The best way to control your sugar cravings is to make healthy choices and transition to better eating habits by eating healthier food.

As mentioned above, knowing just what foods you should be eating can be difficult but allowing an expert nutritionist make you a meal plan can be the key to your success.

Shred Fast is a meal plan that is designed to help you develop better eating habits by showing you what foods you should be eating and when you should be eating them. These plans are designed for healthy eating and fat loss.

When you get on a Shred Fast meal plan, you are shown exactly what to eat and how much. This meal plan combines the power of intermittent fasting and carb cycling to help you drop the fat and create better habits, which includes limiting your sugar intake.

As you adjust to your new meal plan, you can use the tips above to help limit and stop your sugar cravings, so you don’t sabotage your goals or your health.

What to Expect When You Start Dropping Body Fat

Changing your lifestyle and beginning new eating habits can be hard work and it can be more difficult if you aren’t aware of all the changes your body is going through. Knowing what you should expect when dropping the fat can both help you be aware of the small changes and keep you motivated.

If you’re on our new Shred Fast meal plan, you’re probably wondering exactly what you can expect during your first 30 days.

Our new meal plans combine the benefits of intermittent fasting with the power of carb-cycling to boost your results quicker than you thought was previously possible. And unlike other diets out there, this is healthy and sustainable, teaching you healthy eating habits that you won’t bounce back to your old body.

With these plans, you can expect to see a lot of changes happening with your body, even during your first Shred Fast. As you make your way through your first plan, you’ll begin to see so many changes, but they may not all be the changes that would expect. Yes, you’ll start dropping body fat, but you will also begin to see many other changes, as well.

Be sure to keep an eye out for some of these changes so you can recognize just how much progress you are making.

This blog will show you…

  • What changes you will see as you begin to lose weight
  • Why you shouldn’t worry about what the scale says
  • Other ways to track your progress besides stepping on the scale


Loose Clothing – One of the first changes you’ll see in regards to your body is your belly, as you begin to notice your stomach shrinking and your clothes starting to become more and looser on you.

Less Bloating – When you change the way you eat, and what you eat by cutting out processed foods, your digestion will begin to improve. This will cause you to reduce bloating because your body isn’t become inflamed from all the damaging food you were probably eating before you started your Shred Fast.

More Energy – You will feel more energized on your high carb days because of the added carbohydrates you are providing your body. This gives you added energy to get to help you get tworkoutour work out and really boost your results.

Morning Clarity – Fasting has a profound effect on the mind, and as you fast, you can expect to feel more clear and focused in the morning.


When you’re on the Shred Fast and trying to lose fat, the last thing you want to depend on is the scale.

Often when people try to lose weight and lower their body fat, they become dependent on the scale to show change and let them know if they are successful. Keeping track of change is good, but not when you are reliant on a number.

Instead, track your changes by the ones you have seen in the mirror and the way you are feeling.

Health isn’t about what the scale is telling you, and the scale can’t accurately calculate the significant changes your body is going through.

So next time you go to step on the scale, take note of the changes you see within yourself first.


Rather than jumping on the scale to see your progress, there are many other ways for you to keep track of your results and see the real changes.

Take Photos

Because we see ourselves every day, it can be hard to notice just how much fat we are losing by just looking in the mirror day after day. Yes, you will see changes when you look in the mirror, but to really get the full effect take a photo of yourself from the front, side, and back. Do this when you start your Shred Fast meal plan. Then, repeat this process at the end.

When you take a photo before and after your meal plan, you can lay them side by side and really understand just how much your body has changed.

Keep a Journal

As you make your way through the meal plan keep a journal of how you are feeling. Write down how you feel in the morning, after you eat, and at night. This way you can compare notes day to day and see the small changes in your mood, energy, and clarity.

By the end of the Shred Fast, you should be seeing major differences in how you feel on the inside.
Remember, not all changes are physical, and health isn’t just about body fat. Health is also about feeling good and having a body that is functioning properly. If your body is unhealthy on the inside and you feel horrible all the time, the changes you see on the outside won’t matter.

As you clean up your diet, your body will begin to function better, and the results you see on the outside will be a reflection of what is going on inside. Your journal is also a great place to take note of the physical changes you begin to notice on the outside.

What is the first day you saw a different?

What is the first day you woke up and felt really good?

These are significant milestones that you should include in your journal throughout your journey. When losing weight and fighting fat the small milestones are just as important, if not more important, than your final goal. These will keep you motivated, moving forward, and get more results.

Top Tips to Stop Dieting and Shred Fat Fast

When you get on a Shred Fast meal plan and combine the benefits of intermittent fasting and the power of carb cycling, you will begin to drop fat and see results.

All you have to do is follow the meal plans and watch the weight come off, but this isn’t the only thing you could be doing. If you are on the Shred Fast plan, then we know you want to see results, and there are things you can do to make sure you are getting all of the benefits and burning as much fat as you possibly can.

As powerful as these meals plans can be, there is still more work that can be done to boost results and lose more fat. Yes, you can not work out and follow your Shred Fast, and you will lose weight. You will see your body fat shrinking, but there are things you could be doing to get the most out of your meal plan and see more results faster.

On these plans, you aren’t simply “dieting,” but your shredding fat by adopting a new lifestyle and eating habits. This means your results will be lasting and your physical change will reflect the healthy boost your body will be receiving.

In this post, you’ll learn…

  • Top tips to help you lose even more weight
  • How you can easily incorporate these tips into your life


Schedule Your Workouts – Scheduling your workouts around your carb cycle can really boost your results. This means you should be completing your most intense workouts on your high carb days and your rest days should be on your lowest carb days.

Get the Junk Food Out – Temptation is everywhere, so why make it worse by keeping it in your home? Make your home a sanctuary where you can escape temptation. The less you have to work to make the right choice, the more likely you are to make the right one.

Find a Buddy – People who try to go at it alone are less likely to be successful when compared to individuals who have someone to support them on their journey. When you have someone to help you and hold you accountable, you are more likely to make better choices. The best buddy is someone who is on a similar journey because failure now means letting someone else down, especially if you are not working as hard as they are.

Ask Questions – When you get on a Shred Fast meal plan you are welcomed into a private group where there are other people just like you. Here you are encouraged to ask any questions you have about nutrition or fitness. Plus, you have a search function to find the answer to popular questions that have been asked by other group members. Have a question you’re not comfortable asking? You are more than welcome to send a direct message and have it answered in private.In this group, you will also be able to get ideas for meals and motivation from your fellow group members who are working hard on their own journey.

Supplement – Supplements are an excellent way to boost the power of the Shred Fast and protein should be your starter. Protein from a clean source will keep you from bloating and so be sure that the protein supplement you are using is free of any artificial ingredient, such as a high-quality Organic Vegan Protein Superfood. When you consume a high-quality protein, you are actually using it to build muscle, which in turn burns more fat!

The second supplement you should consider is a clean BCAA. These are an excellent way to stave off hunger on low carb days while your body is working hard to burn fat, rather than muscle.

Finally, Detox Organics is an excellent way to really get in raw and natural food that you may not like to eat. For example, kale and beets are great for your health and can help boost your fat loss, but they aren’t everyone’s favorite. This is the perfect alternative and will even help you fight off cravings. Plus, it helps facilitate healthier digestion, so you are utilizing the foods you’re eating. When using supplements, make sure you are using ones that are high quality and do not contain any artificial flavors, sweeteners, or colors. Going with a sub-par supplement can sabotage your goals.

Don’t Be Hard On Yourself – Remember, cravings are normal so don’t beat yourself up if transitioning onto the meal plan isn’t effortless. Do your best to stick to it and don’t get down on yourself. This will help you get better results. When you put too much pressure on yourself, you are less likely to get any results at all as the stress will begin to get to you. Stressing not only makes it harder to burn fat due to hormones the body releases but also you are more likely to stray off the meal plan.

Not being hard on yourself means giving yourself the credit for all the hard work that you have done and being proud of what you have accomplished. It also means forgiving yourself for the times you stray from your meal plan. If you do stray, just do your best to get back on track and do better next time.


If you follow these tips, you could be burning more fat over the span of just one meal plan.

Combining intermittent fasting with carb cycling provides many benefits that will help you drop the extra pounds and live a healthier life. You won’t just see changes with your body, but you will also see many changes in how you feel. With the Shred Fast meal plan, you will have more clarity and more energy.

Why Cycling Carbs Is The Fastest Way To Drop Body Fat

Carb-cycling is a powerful tool that we have used here at Morellifit for a long time, and that is because it works. We’ve helped over 80,000 people through the power of custom nutrition just shy of 300,000 through all of our products, programs, and services.

If you’re new to Morellifit, then chances are you’ve come across the term “carb-cycling,” but may not entirely know what that means. Most diets tell you to stay away from carbs, so how could this possibly be an adequate diet?
The truth is, carbs are not all bad and are actually very powerful if you know how to use them correctly.

When done right, carb-cycling can help anyone lose weight that is looking to trim down, or it can be applied for by the most dedicated bodybuilder to gain big muscles.

In this post, you’ll discover…

  • What carb-cycling really is
  • What determines how many carbs you should be eating
  • The best times for you to consume carbs
  • Top 4 benefits of eating healthy carbs
  • If you should be carb-cycling to get to your goals


When it comes to trying to lose weight, most popular diets tell you to exclude, labeling them “bad.”

But carbs aren’t the enemy if you know which ones to eat and how to use them to your advantage. Not all carbs are bad for you, and knowing the difference between good and bad carbs can impact your results.

Carb-cycling is when you use carbs to your advantage by cycling the amount you consume day-to-day.

For some people, this means altering between high, medium, low, and/or no carb days. The number of carbs that you take in each day is determined by when the carb intake is needed, the person as an individual, and the goals they wish to achieve.
Because every person is different, as well as their goals, this means that their intake of carbs would need to be different. This can make deciding how many carbs to consume each day a challenge.

The idea behind carb-cycling is to manipulate carbs so that you fuel your body with the carbs needed for calories or glucose. This supplies your muscles with glycogen which can reduce the breakdown of muscle during your workout. During low carb days your body switches and burns fat for energy [1, 2].


Your goals – Depending on what goals you are trying to reach impacts the number of carbs you should be consuming. This means the number of carbs you consume is determined by whether you are working to lose weight or put on muscle mass.

Your training – The type of training, and how often, can significantly impact the number of carbs you need to be consuming. This is because the carbs you consume will be a crucial source of energy that will have a great impact in the gym.

Body fat – The amount of body fat you have can determine how many carbs you should be consuming. As you lose weight and workout, you will become leaner and so a number of high carb days will alter in comparison to your low carb days.


You should time your carbs according to how active your day is. This means your higher carb days should fall onto your most intense training days, while your lowest carb days should fall on your rest days.

This will allow the carbs you consume to be used as a source of energy for your most intense workouts.

If you are not planning on exercise there is less need for carbs during that particular day. This is why your training schedule can be crucial to your carb-cycling.


There are many health benefits to cycling carbs, including:

Burns Fat – Carb-cycling helps you burn fat by forcing your body to use fat as energy on low carb days, while also helping you regulate the hormones leptin and ghrelin. These hormones control your appetite, with leptin controlling satiety and ghrelin signaling hunger [3, 4].

Improves Insulin Sensitivity – When you cycle your carbs you manipulate insulin response and improve insulin sensitivity, especially in those with type 2 diabetes. When you cycle your carbs back and forth, your body sees an increase in the body’s metabolic rate and glycogen. When you follow this up with a medium/low carb day, your insulin levels drop. Then, following this, you go into a low/no carb day, and your insulin levels drop again as you consume more protein and fats to make up for the loss of carbs. This reduces your body’s overall insulin resistance [5, 6, 7].

Higher Performance –  Because you will be doing your training on high carb days you will be supplying your body with enough fuel to power through your workout. When you consume high carbs, you maintain a higher level of glycogen which then improves exercise performance. When you have higher levels of glycogen you have the energy to go further in the gym, pushing your muscles further and gaining lean muscle mass [8, 9, 10].

Better Cholesterol – Cycling carbs have been linked to lower levels of LDL, this is the bad cholesterol and higher HDL, the good cholesterol [11, 12].


Are wanting to lose weight? Gain muscle? Maintain your already healthy lifestyle?

If you answered yes, then carb-cycling is perfect for you. It is the perfect diet because it is easily adjustable to your goals. If you are new to carb-cycling and want to get all the benefits, while hitting your goals faster than ever, let our expert nutritionist create the perfect carb-cycle for you with our new Shred Fast Meal Plans.

With these new Shred Fast Meal Plans, you will use the power of carb-cycling in a new way, so you get to your goals faster than you ever thought imaginable. The Shred Fast Meal Plans are the most powerful weight loss tool on the market.

These plans use carbs to manipulate your metabolism, helping you burn more fat and determining what carbs you should eat is essential. The most powerful carb in the world is the sweet potato. Watch the video below to see how the sweet potato can boost your carb cycle!

How Combining Intermittent Fasting With Carb-Cycling Increases Fat Loss

Everyone wants to get to their goals faster, especially when trying to lose fat. And when it comes to fat loss there are about a million and one diets out there that promise to help you take the weight off.

The trouble?

Most of these diets are nothing more than a fad, and while some of them may help you lose weight, they often don’t do so in a healthy way nor do they provide a foundation for long-term success. Instead, they cut calories and starve the weight off.

While there are thousands of diets out there that don’t work, aren’t healthy, or will just lead you to rebound once you are done, all hope is not lost. There are diets out there that are successful and help you drop the weight quickly, while also working in the long-term. You just have to know which ones provide real results and how to implement them into your life.

In this post, you’ll learn…

  • Why diets fail
  • What a diet really means
  • Two weight loss tools you can use to boost your results
  • How to Shred FAST!


If you’ve ever jumped a trendy diet, then you may know the answer to this because either one of two things happens…

Either you don’t lose any weight, or you lose weight only to gain it all back once the diet has ended. Gaining the weight back is one of the biggest let downs when you complete a diet, and you start to gain the fat back. So, why is that?

The reason you gain the weight back after working so hard to lose it is that the diet ended. It is as simple as that.

To keep the weight off, you need to establish new eating habits that are part of a healthy lifestyle. This means there is no end and there is no going back to eating the way you were.

When someone gets on a fad diet and completes it the first thing most people do is return to their old eating habits.

And because most diets are only focused on cutting calories down to extreme levels to get results, they aren’t healthy enough for you to stay on long-term. This means that even if you didn’t want to return to your old eating habits, you can’t remain on the diet forever either.


So, what is the difference between dieting and healthy eating habits anyway? Dieting is a way of eating, but when most people think of “diet,” they think of a short-term, fast fix to being overweight.

 In reality, a diet is something entirely different and applies to everyone, no matter how they are eating. Your diet is simply the foods you eat.

Your eating habit is how you eat those foods. To be successful with fat loss, your diet and your eating habits must go hand in hand.


There are two specific diets that center on eating habits, and that is intermittent fasting and carb-cycling. The reason these two are so powerful, and popular, is because they are efficient and can be used to create a healthy lifestyle.

This means you won’t just lose burn the fat off,  but you’ll also keep it off.

Getting to a healthy weight is great, but you also have to be able to maintain a healthy weight to see real health benefits and to do that you must maintain healthy eating habits.

Intermittent fasting and carb-cycling are both lifestyles in the way of eating, rather than just a temporary fix for fat loss.

Plus, with these diets, you don’t waste your life counting calories as you learn what foods you should be eating, in what portion, and when.


Intermittent fasting and carb-cycling are effective and powerful fat loss tools on their own, but when you put them together, you get results that you wouldn’t believe were possible.

There are so many benefits to both of these diets, and when you combine them together, you get double the benefits.

Intermittent fasting alone has so many benefits besides weight loss, as it can boost your brain health, reduce your cholesterol, serve as an anti-inflammatory, and help with insulin resistance [1, 2, 3, 4, 5, 6].

There are so many benefits of intermittent fasting, especially if you are trying to lose weight and live a healthy life.

Carb-cycling is also extremely useful for fat loss, but implementing it into your life also helps improve performance in the gym, recover faster after a workout, help with insulin sensitivity, and lower cholesterol [7, 8, 9, 10].

Carb-cycling uses carbs to boost your fat loss and help you push further in the gym, getting you to your results, fast.


Knowing how to make carb-cycling or intermittent fasting work best for you, so you get the results you are looking for can be a challenge. And it can be even trickier when you are trying to do both of these at the same time to boost fat loss.

Getting on a Shred Fast Meal Plan will help you get to your goals quicker than you thought possible. With this new plan, our expert nutritionists will create a plan that incorporates the power of both intermittent fasting and carb-cycling together based on your life, your body, and your goals. Plus, just like our traditional Custom Meal Plans, all the food on the plan will be based on your likes and dislikes.

5 Benefits Of Intermittent Fasting No One Is Talking About

Have you heard of intermittent fasting?

Intermittent fasting is one of the most popular eating trends, and it is nothing new as it has existed for as long as people have been around.

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So, what is intermittent fasting and is it something that you should be doing?

When done correctly intermittent fasting can have numerous health effects. This is not just skipping meals, which can have negative consequences, but rather this is strategically timing your meals and most liquids. The key is to not take in any calories, with a few exceptions.

In this post, you’ll learn…

  • What intermittent fasting is and why everyone is doing it
  • List of things you can have while you are fasting
  • Top health benefits of intermittent fasting


 Fasting is only taking a break from consuming food. Intermittent fasting, on the other hand, means you cycle between periods of fasting and non-fasting. While you can fast for 24 hours, most intermittent fasting occurs on a ratio based scale.

And there are many different variations when it comes to intermittent fasting, making it more of a pattern of eating, rather than a “diet.”

For some, fasting can mean consuming one meal a day on a 23:1 ratio. This means you fast for 23 hours and eat all of your calories during only one hour a day. Or even a full 24 hours of fasting, followed by a nonfasting state the next 24 hours.

Another typical example is the 5:2 method. This means eating regularly for 5 and then “fasting” for two. On these two days, you are limited to 500 calories.

And the most popular form of intermittent fasting is the 16:8 ratio, which means you fast for 16 hours a day and eat all of your calories within an 8-hour window. This is the ration that most people choose because it is the easiest and one of the most effective. Plus, every day is the same, so it is easy to follow.

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One of the things that make this ratio easier to follow is when you fast overnight while sleeping. This means you stop eating a few hours before bed, sleep through most of the remaining fast and then finish your fast in time for lunch.

Not only does the 16:8 ratio make it easier to live a life uninterrupted by fasting, you feel less hungry because your body is in a state of rest for half of the fast because you are asleep. 


When you are on a fast, you cannot consume calories. Once you do, you break your fast.

The list of what you can consume is limited, but here are a few things you can still consume:

  • Water naturally has zero calories, so you can drink as much water throughout your fasting period as you would like.
  • Tea is another option. It had calories, but it is so small that it will not take your body out of it’s the fasting phase. When drinking tea stick to black or green tea without sugars or flavors, as this can add calories that will take your body out of fasting.
  • Coffee is also another beverage that is so low in calories you can go ahead and drink it. Just make sure not to add cream or sweeteners to it.


Weight Loss – One of the most common reasons people do intermittent fasting is for the weight loss benefits, as it helps you eat fewer calories and boost your metabolism [1, 2, 3].

Brain Health – Intermittent fasting can help protect your brain and improve its plasticity, aging, assist in the growth of nerve cells, and may even help lower your risk of neurodegenerative diseases like Alzheimer’s [4, 5, 6].

Reduces Cholesterol – Including routine fasting in your life can help you lower your bad cholesterol (LDL). Keeping your cholesterol in check contributes to keeping your heart healthy [7].

Anti-Inflammatory – When you periodically fast your body is better able to fight against oxidative stress, therefore reducing inflammation [8].

Insulin Resistance – Intermittent fasting can have significant benefits for insulin resistance as it helps to lower your blood sugar levels. This can contribute to reducing your risk of developing type 2 diabetes [9].


One reason people often begin intermittent fasting is that they want to lose weight and this pattern of eating can be beneficial.

When you start to add fasting to your routine, you naturally eat fewer calories because you are eating fewer meals. This alone will help you lose weight.

Aside from lower calorie intake, intermittent fasting then boosts your metabolism, so you burn more fat while you are fasting. This means you consume fewer calories while simultaneously burning more.

While you are fasting, your body burns through the fat stores for energy, while also preserving muscle mass in comparison to traditional calorie restriction. Studies show that when you fast for short periods of time regularly, your body maintains more muscle than when you only cut calories [10].


There are many health benefits of intermittent fasting, and it can even help you lose weight, but should you be doing it?

For most people, periodically fasting can feel very natural and can even help you boost your fat loss. If you are healthy and wanting to lose weight, this is a great option, and it can even have long-lasting health benefits.

If you want to start including intermittent fasting into your diet and make sure you are doing it the most efficient way, let one of our experienced nutritionists make you a Shred Fast Meal Plan, where you’ll burn more fat and gain all the benefits of intermittent fasting. This way you know for sure you are fasting effectively.

For more information, be sure to watch the video below to learn 7 Intermittent Fasting Methods:

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