Kate Writer aka Dedikated_Lifestyle (Be sure to follow Kate!) has completely transformed her body and her life after losing over 50KGS in a year and achieving things she thought she never would be able to do.
After overhauling her diet and ditching fast and processed foods for healthy, fresh produce, Kate began seeing results immediately and used the feeling of working out, feeling healthier and losing weight as motivation to continue going and lose 40KGS in 7 months!
Kate now focuses on getting stronger and building muscle while remaining trim and has motivated thousands of people who have read her story and seen her transformation! Kate details out her daily diet and workout routine and shows you exactly how you can do it too!
Kate’s Weight Loss Diet:
When I was losing weight, my calorie intake was really limited and I was only eating around 1200 calories a day. Once I began training, this needed to increase in order for me to have sufficient energy and to function all day! So here is a typical day for me:
Kate Writer’s Example Daily Diet
Breakfast: 2x boiled eggs, 1 small banana (or another piece of fruit), 15g raw almonds.
Morning Snack: a 170g tub of plain chobani yogurt with 25g of raw muesli or a small serve of my homemade granola.
Lunch: I normally have a salad (lettuce, tomato, capsicum, red onion, carrot, corn) and a protein like chicken or tuna. Another favorite is roast veggies (pumpkin, sweet potato, broccoli, cauliflower, carrot, and beetroot) and a protein like chicken or steak-I sometimes mix this with rocket and baby spinach to turn it into a salad. Each meal will always have fresh, whole foods (like veggies or salad) and a protein source. I sometimes throw some brown rice in there as well if I am feeling as though I need extra carbs.
Dinner: Dinner is varied, but again it always contains veggies and protein. So think stir-fry’s, stuffed mushrooms, zucchini pasta, frittata’s or sometimes just plain old chicken and veg.
Dessert: If I am really feeling as though I need something sweet, I try to have it in small amounts, like 1 piece of chocolate or one spoonful of ice cream. My self-control is good enough now for me to be able to stop after one bite. If you aren’t able to do that, then yogurt is a great substitute for ice cream or you can get your hands on some raw treats and slices that allow you to feel naughty but still provide you with nutrients.
Kate Writer Interview
Before Stats:
22yrs, 170cm, 119kgs, unsure of body fat % 
After Stats:
At my lowest weight, I was 23yrs, 170cm, 65.4kgs, unsure of body fat %. I am now 24, 170cm and weigh in at around 73-75kgs thanks to muscle gain and my body fat % now is around 26%.
I am now 24, 170cm and weigh in at around 73-75kgs thanks to muscle gain and my body fat % now is around 26%.How Did You Put On The Weight?
I was always a bigger girl all through school and never really watched what I was eating or made a conscious effort to exercise. I did play sport but this was more for leisure rather than fitness. My weight really started to climb when I was about 18 and had been in a relationship for a few years. I was comfortable and didn’t feel as though I needed to worry about my weight anymore (not that I really did before :|). I also stopped playing sport and was now doing no exercise at all, which didn’t help. This age was also when I began going out and drinking alcohol more regularly; which then led to more greasy and fatty foods, making my weight increase more and more.
What Was Your Diet Like Originally?
In one word, TERRIBLE! I ate large portions of home cooked meals that were full of flavor but also contained huge amounts of calories. I constantly ate takeaway and snacked on packaged foods that had no nutritional value at all-chips, chocolate, lollies, ice cream, burgers, fried food, anything really! Sometimes I would even have 2 dinners, McDonald's on the way home from work and then a home cooked meal as well. I also drank sugary soft drinks and alcohol. Basically, think of all naughty foods and that was my entire diet.
In one word, TERRIBLE! I ate large portions of home cooked meals that were full of flavor but also contained huge amounts of calories. I constantly ate takeaway and snacked on packaged foods that had no nutritional value at all-chips, chocolate, lollies, ice cream, burgers, fried food, anything really! Sometimes I would even have 2 dinners, McDonald's on the way home from work and then a home cooked meal as well. I also drank sugary soft drinks and alcohol. Basically, think of all naughty foods and that was my entire diet.
What Made You Start Getting Healthy?
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