You might be thinking, “Kathy, you’re crazy. There’s less than two weeks until Christmas. There’s no way I can lose 5 lbs by then! Especially with the holidays right around the corner.”

Think again.

Even with the holidays coming, I know that it’s possible to do some serious fat-blasting…even if you’re short on time.

Today, I’ll share a short-term, emergency weight loss plan so you can feel slim and sexy by your Christmas holiday party. I’ve got you covered with the Feed Muscle Shrink Fat plan. Yes….it’s true!

Here’s how it works:

It’s a simple program. During the Feed Muscle Shrink Fat plan, you’ll be eating 4 meals a day, focusing on lean proteins and vegetables, and delicious protein shakes. Specifically, two of your four meals will be made up of lean protein and vegetables only. At your other two meals, you will enjoy a nutritious protein shake (see recipes included in the plan) as a meal replacement with a small serving of fruit.

You’ll also be incorporating the principles of intermittent fasting. Intermittent fasting is the process of regularly allowing your body to go many hours (up to 13) without food. The fundamental concept behind intermittent fasting is that fasting speeds autophagy (the process where your body accelerates the speed of clean-up of waste from dead and damaged cells). In turn, this helps diminish the risk of chronic diseases, especially those associated with aging.

Start the process of intermittent fasting slowly. The timing of your meals will look like this:

DAY 1, 3, 5, and 7: Non-Intermittent Fasting Days

8 am – Breakfast
12 pm – Lunch
3:30 pm – Snack
7 pm – Dinner

DAY 2, 4, and 6: Intermittent Fasting Days

11 am – Breakfast
1 pm – Lunch
4 pm – Snack
7 pm – Dinner

Here’s a sample day’s menu:

Breakfast – Berry Protein Smoothie

Berry Protein Shake RecipeIngredients:

1 scoop vanilla or chocolate protein powder
1/2 c. frozen strawberries
1/2 c. frozen blueberries
1 tbsp ground flaxseed
8 oz. unsweetened almond milk


Place all ingredients in a blender and mix until smooth.





Lunch – Farmers Market Chopped Salad


4 C. chopped firm salad greens (arugula, spinach, kale, etc.)
1⁄2 C. chopped jicama
1⁄2 C. chopped red bell pepper
1⁄2 C. chopped, seeded cucumber
1 carrot, chopped
2 scallions, chopped
4 dried apricots, snipped with scissors into small pieces

2 cooked skinless, boneless chicken breast halves, cut into small cubes,
1 C. cubed cooked turkey, or 2 to 4 ounces sliced turkey breast from the deli, chopped
1⁄4 C. feta cheese, crumbled (optional)
Olive oil and balsamic vinegar for dressing
Directions:Mix greens, jicama, bell pepper, cucumber, carrot, scallions, and apricots in a large bowl. Toss with olive oil and balsamic vinegar. Fold in chicken. Sprinkle with feta cheese, if desired. Serves 2.

Snack – Tropical Protein Smoothie

tropical-chiller Ingredients:

1 scoop vanilla protein powder
1/2 banana
1 tbsp coconut oil
8 oz. unsweetened almond milk
Ice to thicken



Place all ingredients in a blender and mix until smooth.


Dinner – Lemon-Pepper Fish with veggies


4 oz. of grilled fish (salmon, halibut, or tuna) seasoned with lemon, pepper and garlic.

Side of steamed asparagus and broccoli, and a mixed green salad with cucumbers and tomatoes.

Salad dressing: 1 tablespoon flax seed oil or olive oil with lemon.


Success Story: Carol

Kathy Smith's Protein Shake Diet Plan Success“At first the diet was a little tough because I was used to eating more. But then I realized I was losing a pound a day and suddenly it felt easy! With Kathy’s program you’ll get better results, and you’ll never get bored. I went from 146 pounds to 135 in two weeks and shed an entire dress size. I couldn’t believe how quickly it happened!”