If I knew then what I know now, I never would have dieted to lose weight. Tying your happiness to an aesthetic outcome that requires a lot of strict dieting to attain is dangerous. If you don’t enjoy the process, you won’t be able to keep it up. With my sustainable approach to nutrition, you will learn how to improve your body composition (lose fat and build muscle) without having to follow a strict diet. That's why you can get results you can actually maintain... because you don't have to do anything drastic to get the results in the first place.
Consistency with your nutrition is a piece of cake with my Fat Loss Fast System.
Stop dieting and exercising to lose weight! It doesn't work because it's not sustainable. It just becomes a horrible numbers game of calories in and calories out: You will become tormented by your activity tracker and daily weigh-ins, and before you know it, you are a slave to your endless cardio and severe calorie-restricted diet. STOP IT!!! Instead, I teach you how to tailor your nutrition so you can fuel your training and make favourable changes in your body composition. If, however, you want to diet and exercise, then I show you how to conservatively approach it with calorie and carb cycling so that you won't run your metabolism into the ground or develop an unhealthy relationship with food and exercise.
Metabolic flexibility refers to the ability to switch from using carbs or fat as fuel. People who eat all day long only burn carbs for fuel, making them metabolically inflexible. People who fast; however, can burn fat for fuel, making them metabolically flexible. You want to be metabolically flexible. You don’t want to polarize how your body uses carbs or fats. That’s why I don’t demonize any macros and I fast for at least 16 hours a day. I’m an intermittent faster, I’m metabolically flexible, I eat carbs and I burn my own body fat for fuel. I do squats, deadlifts, pull-ups and other compound exercises. I’m not genetically gifted... I’m an endomorph. I keep it really simple. Simple = sustainable.
Stop the obsession with your bathroom scale. I used to obsess over weighing 120 pounds. Today, I weight 147 pounds and I look lean and strong. Today I eat double the amount of calories I did in 2014 and my body fat percentage is less!! I've been able to build muscle and strength while intermittent fasting (I have chiseled abs and deadlift over 250 pounds for reps). I will teach you exactly how to go about favourably changing your body composition. If you have run your metabolism into the ground from years of yo-yo dieting, I will teach you how to reverse diet to a healthy amount of calories.
I will teach you how to make your diet work for you, instead of against you. It's difficult to please your palate if you are following a strict meal plan. With my flexible approach to dieting, you will learn how to go about eating exactly what YOU want to eat without gaining fat or sabotaging your nutrition. You will learn how to establish and track your daily calories and macros because accuracy allows for flexibility with your diet. Food will become a source of pleasure, rather than a source of angst. You won't have to demonize any food (you can have wine, bread and chocolate) and you won't have to eat tiny hunger-inducing portions. You won't have to eat every 2 to 3 hours, and you also won't have to stop eating after 6pm. If you are like me, and you are a night eater, than I'll show you how to make it possible to eat at night without gaining fat. You will also learn how to approach both fasted and fed-state training, so you don't have to worry about re-arranging your gym schedule.
I put together over 65 recipes for you with a grocery list. Some recipes are higher in carbs and some are lower in carbs and calories. It doesn't matter if you are vegan or unable to eat gluten because you can substitute my ingredients with your favourite ingredients: That's the beauty of flexible dieting.
p.s. my recipes are really easy to make and they use ingredients you can find in a typical grocery store.
You will get exclusive access to me in my VIP TeamSS Facebook Group. I call the group of men and women who follow my Fat Loss Fast System, TeamSS. We are an international team who loves to eat, all while shedding fat and building muscle. We are all on the same mission... to become better versions of ourselves and to inspire others to do the same. The single most important factor is having a support system. Everyone on TeamSS provides support, accountability, motivation and even healthy competition.
p.s. To get a sneak peek of my incredible team, follow my @OfficialTeamSS Instagram.
“I first just want to thank you so much for this amazing program you made! These last 12 years of my life have been rough to say the least, and I'm in such emotional shock that I am finally free and can enjoy food and life again! It's been too long since I can even remember feeling as good as I do now! I reverse dieted and went from eating 1500 calories to 1900 calories. I no longer feel deprived. In one month, I lost 6.7 lbs, 7.5 inches and 1.3% body fat. I kissed binge eating goodbye!! This is a new lifestyle for me not just another diet and I thank you from the bottom of my heart for helping me achieve what I have so far. I'm so excited to see more results!! For the first time in my adult life, I feel proud of myself, I feel accomplished and I finally don't feel like a failure anymore!
THANK YOU!!" ~Larissa C
"For 18 months I followed a ketogenic diet. 8 months ago I started to add carbs while decreasing fats and calories. 4 months later, I started reverse dieting using Sara Solomon's recommendations. 5 months have since passed, and I'm now up 500 calories per day and eating 170 grams of carbs (I was previously eating 50 grams of carbs a day). I'm 53 years old and my body fat percentage is 6% as I continue to reverse diet and add calories and carbs! Stay the course and trust the process. Thanks Sara.” ~Dr. Steven K.
“I started to do some research on diet and exercise programs. I needed something new. What I had done in the past just wasn't working for me. I was miserable. That's when I found Sara’s Fat Loss Fast System! In 60 days I lost 6 pounds of fat!! I've gained muscle but most importantly I've gained a lifestyle that I can stick to for the rest of my life! I’ve gained so much confidence in the gym. I’ve tried every diet out there. Low carb. Paleo. Low cal. Low fat. You name it. I've tried it. And I've finally found something that works for me!! The Fat Loss Fast System allows me to enjoy my diet again. No more stressing about what I can and can't eat! No more cravings for sugary treats knowing that I'll never have them!”
"I’ve been doing the Fat Loss Fast system since Feb. 2013. I tried every diet out there but failed miserably. This is the only system that has worked and continues to work to this day. I initially lost 20 pounds and now it is so easy to maintain my weight and I never feel like I'm dieting. During pregnancy and for a year after while nursing, I discontinued intermittent fasting but continued flexible dieting and followed my maintenance level calories and macros. I was able to maintain a healthy pregnancy weight and get back to normal fairly quickly despite being an older mom of 38 years. Now that I’m weaning, I’ve returned to intermittent fasting (16/8) and I’m eating a healthy amount of calories: I’m 5’1” tall and I’m eating 1800 calories a day! This system definitely makes my life easier now that I have a toddler running around." ~Sara Y
"In 2015, I let myself go, eating pizza, fast food, drinking alcohol and smoking”. I decided it was time to make a change. By February of 2016, I had lost 22 pounds and quit smoking and drinking. The only problem was that I was eating almost nothing, doing cardio, and was hungry all the time. In June of 2016, I started to look for a way that I could eat and train for the rest of my life…not a 90 day program. And on YouTube I found Dr. Sara Solomon. I had never heard about intermittent fasting before, and I loved her story… she loves to eat, she has a powerful personality. I consumed all the free info she provides. Three months later, I picked up her Fat Loss Fast System and joined her TeamSS (Sept 22, 2016). My focus now is to be healthy and I listen to my body. Most days I eat around 3pm, but sometimes noon. I am best with my macros when I eat later. I train in the morning (or else I won’t train), and log my macros and I eat whole food (80/20 rule). My upper body is strong and I now have a butt. I want to look healthy and strong… Dr. Sara Solomon taught me that … her mindset is to focus on being strong and powerful… to find the beauty in strength. Today I feel great. I feel beautiful. I feel strong.” ~Nadia F
“My whole life my weight was between 125 and 130 pounds . I was always active. Then in June of 2008 I started to put on weight. In 2013, I was diagnosed with hypothyroid, and started to take medication, but my weight kept going up. By 2015, I was 183 pounds, so I started exercising 4 hours a day, but still didn’t lose any weight, despite following a healthy diet. By December of 2016, my weight was 193 pounds, and I was diagnosed with type 2 Diabetes. I started with insulin (the level was 220 which is high). I started to do research, and found studies claiming that fasting was the only solution to erase diabetes. And that’s when I stumbled upon Sara Solomon’s Fat Loss Fast System on the internet. My doctor advised me not to do fasting, but I informed him I was going to do it anyway with the 20/4 protocol. And guess what happened? I lost 25 pounds! I no longer need insulin! I was also able to lower my hypothyroid medication from 150mg to 25mg daily! Thank you Sara for being such a great inspiration for my journey and for always keeping your TeamSS updated.” ~Caterina Urbani
Most people need about a week or two to adapt to intermittent fasting (i.e. to improve metabolic flexibility). Once you have improved your metabolic flexibility, you will notice that fasting has a suppressive effect on hunger. Oftentimes you may think you are hungry, but you are actually just thirsty. Don't worry because you can drink water and calorie-free fluids (e.g. coffee) during your fast. Since half of your fast happens when you are sleeping, it's very manageable. And when you do break your fast, you get to eat large portions that promote appetite satisfaction. You don't have to eat diet calories.
Skipping breakfast will not make you feel faint. Contrary to popular belief, shaking, light-headedness, hypoglycemia, and fainting will not occur if you skip a meal, skip breakfast, or exercise fasted. The average healthy person will not experience a drop in blood sugar while fasting. In fact, a 24-hour fast will not place you into a state of hypoglycemia. Unless you are diagnosed with a true hypoglycemia disorder (which is a rare condition affecting about 5–10% of the population), then no, your blood sugar will not crash from short-term fasting or fasted training.
Skipping breakfast will not jeopardize your metabolism. Your metabolism does not slow down during short-term fasts. In fact, it increases slightly. There is no research that conclusively demonstrates that skipping breakfast is associated with weight gain or decreased metabolism. According to a 1987 study by Nair et al. in the American Journal of Clinical Nutrition, the earliest evidence of a lowered metabolic rate in response to fasting occurs after 60 hours (with an 8% drop in resting metabolic rate). A 1994 study published in the British Journal of Nutrition reported no change in metabolic rate among 29 men and women who fasted for three days (72 hours). Don't worry, you won't be fasting for 60 hours or 3 days! You're just skipping breakfast. It's ludicrous to equate starvation with skipping breakfast.
Skipping breakfast will not make you lose muscle. According to a 2006 study in the Annals of Nutrition and Metabolism, up to 40 hours of total fasting does not stimulate catabolic processes that lead to skeletal muscle atrophy. Do you want to know what will make you lose muscle? Eating diet calories and doing long-duration cardio on a daily basis. And you already know how I feel about that. 😉 So intermittent fasting is not suboptimal for muscle and strength gains. My chiseled body and 250 pound deadlift are proof of the truth.
It's a misconception that intermittent fasting means you are starving yourself. Skipping breakfast does not mean you will end up eating less calories than your body needs. With my approach (The Fat Loss Fast System), your fasts are typically 16 hours/day (never more than 20 hours) and you do NOT slash your calories. You will still eat ALL the calories your body needs to function optimally during your daily eating window. Note that ~50% of your fast happens while you are sleeping, which makes fasting much easier than you think.
I'm not a fan of dieting for fat loss because it's not a sustainable solution. That is why my Fat Loss Fast System teaches "reverse dieting". I'm fully aware that many people have been dieting and cutting carbs for years (heck, that used to be me too). I teach you exactly how I recovered from eating <1200 calories and <30g carbs a day to eating 2000 calories and 250-300g of carbs a day. I know it seems scary to eat more, especially when you are not accustomed to it, but I'm going to open your eyes to a whole new world. A world where you have control over food. A world where food helps you sculpt a lovely body.
So don't confuse intermittent fasting with energy restriction. And don't combine the two either!
•Intermittent fasting with calorie adequacy is 👍
•Energy restriction, regardless of the feeding paradigm (frequent feeding or intermittent fasting), is 👎
That's why I'm not a fan of dieting and exercising. Slashing your calories and exercising to burn as many calories as possible will decrease your metabolic rate. This makes it harder to lose weight, which means you have to implement an even stricter calorie deficit, and burn even more calories during your workouts.
Doing extra cardio, cutting carbs and introducing a bigger calorie deficit will do more harm than good. You’ve come to the right place because I will give you a scientifically proven system that will get your metabolism back on track so that you can eat a healthy amount of calories and ditch the excessive cardio. You won’t have to follow a daily calorie or carb restricted diet, nor will you have to plug away on the elliptical or treadmill to get results. That’s why it’s possible to get results and maintain them … because you don’t have to do anything extreme to get them.