She's also gained a tonne of muscle and bone density, staving off dreaded osteoporosis.
Above all, Monica followed a great diet that she liked to do and found easy. However there's one thing that really makes a great diet (it's not cutting out carbs).
It's taking measurements.
We all know the scientific method: hypothesis -> experiment -> results -> conclusion.
Hopefully we're all cool with acknowledging that at least a little science should go into a successful body transformation. Motivation and will-power is something that is more reserved for short term body transformations, the kind that fail as soon as the person loses their willpower.
This is bad news, and not how the worlds best fat loss programs do things.
The epic body transformations that happen when people work with me occur because we follow an intelligent, well though out approach, that all works smoothly.
"Biggest Loser" kind of transformations aren't what I do, and if you look at follow up studies of Biggest Loser contestants, over 95% of them have regained ALL of their fat, and then some.
So to truly know whether your diet is on point you must take measures. They should be just basic ones, a mix of objective and non-objective measurements.
Here are the measurements Monica takes for her program:
1. Some basic body measurements including 3 circumference measures and bodyweight.
2. She "measures" how she feels day to day - that's an easy one.
3. She measures her attendance at training - Monica just notes it digitally in her personal digital program.
4. When she isn't able to follow her exact diet (about 30% of the time), Monica considers which foods she can substitute in that situation which best reflect her prescribed diet (I taught her exactly how to do this easily). Whilst that's not strictly a measurement, it's still a somewhat measured approach.
If you look at the breakdown of Monica's diet, which I'll list below, her carbohydrate intake is 40% of her total calorie intake.
Monica mostly eats the food she wants too, with a few suggestions from me. If the measurements show she's improved, we know the plan is fine. If the measures don't improve 2 weeks in a row, we make an adjustment to her plan.
That means Monica can have toast in the morning (which she loves), be flexible with her diet in social and work situations and can have a few glasses of wine per week (loves that too, obviously!).
My clients aren't scared of food. They understand that in order for them to tone, grow new muscle and bone, and to recover from work and their busy life they need amazing food to fuel the changes in their body.
Women who work with me "practice" eating out and being in all kinds of social situations.
I always tell Monica, "you don't want to get a great body and have to sit on the couch all weekend in order to keep it."
Overly restrictive diets break busy women. If you've considered the ketogenic diet or an intermittent fasting diet, ask yourself, "does this diet fit with the person I want to be and the lifestyle I see myself living one day?"