Eating This Way on a Budget

Budget for the Foods That Matter

I also budget for my food. Quality meat can cost more than some conventional foods, so I make it something I deliberately plan for instead of treating it as an unexpected expense.

But you also have to look at what you're no longer buying. When you're eating a ketogenic or zero-carbohydrate diet like the Zapp the Fat Diet, you're not filling your shopping cart with all of the other foods you may have purchased before.

You're buying less or none of the:

• Bread
• Pasta
• Rice
• Cereal
• Chips
• Cookies
• Desserts
• Sugary drinks
• Snack foods
• Fruits
• Vegetables
• Other carbohydrate-heavy and ultra-processed foods

That money can now go toward the foods that are actually part of your diet. So don't look only at the price of a steak and say, “That's expensive.” Look at your entire grocery bill. If you're no longer buying five different snacks, soda, desserts, breakfast cereal, bread, fruit, vegetables, and all the other foods that used to fill your shopping cart, you may have more room in your grocery budget for meat, eggs, butter, and the foods you're actually going to eat.

That doesn't mean the Zapp the Fat Diet will automatically cost less for everyone. Prices vary considerably depending on where you live, what cuts you buy, and the quality of food you choose. But that's why I budget, shop around, buy locally when it makes sense, order online when it makes sense, and buy in bulk when I find a good opportunity.

You Don't Have to Eat Ribeye Every Day

I love ribeye steak, but that doesn't mean every meal has to be an expensive ribeye. If you're trying to keep your food costs down, look at different cuts and different sources. The important thing is not making the diet so expensive or complicated that you can't maintain it. Buy the best quality you can reasonably afford.

You can compare prices between local butchers, supermarkets, farms, and online suppliers. Buy larger quantities when the price makes sense. Freeze what you're not going to eat immediately. And keep your shopping list simple. For me, the foundation is:

Meat. Eggs. Butter. Salt. Water. Minerals.

That's another advantage of simplifying the way you eat. Instead of walking around the supermarket filling an entire cart with dozens of different products, you know what you're there to buy.

Simple = Success

You don't need to find the world's most perfect piece of beef before you can start. You don't need twenty different specialty products. And you don't need to make grocery shopping another complicated part of losing weight. Buy locally when you can. Shop around. Use butchers and organic supermarkets. Order from quality online suppliers when it makes sense. Buy in bulk. Use your freezer. Budget for your food. And buy the best quality you can reasonably afford.

Most importantly, keep the foods that support your diet in your home and the foods that take you away from your goal out of it. That's how I keep shopping for the Zapp the Fat Diet simple.

Chapter Nine

“I don't have to eat simply because food is available.”

~Bobby Zapp~

Cravings, Hydration, Minerals & Satiety

I personally like to start my day fasting. One reason I do this is that I'm already coming out of an overnight fast, so instead of immediately eating when I wake up, I sometimes continue that fasting period and allow my body to remain in a fasting state longer. During fasting, insulin levels are generally lower, carbohydrate availability decreases, and the body increasingly relies on stored fuels. As fasting continues, fat oxidation and ketone production increase.

For me, that fits naturally with the Zapp the Fat Diet because my goal is to get into ketosis and stay in ketosis.

I don't fast because I want to punish myself or force myself to go hungry. I fast because if I'm not hungry, I don't see a reason to eat simply because it's morning. That's an important distinction. Don't ignore genuine hunger just to prove that you can fast. Instead, learn to listen to your body's hunger signals. If you're hungry, eat. If you're not hungry, you don't necessarily need to eat. That's one of the reasons I like combining the Zapp the Fat Diet with intermittent fasting. In my experience, they work naturally together because when I'm eating foods that keep me satiated, fasting doesn't feel like I'm constantly fighting hunger.

Your Cravings May Begin to Change

As you continue following the Zapp the Fat Diet, you may also notice that your cravings become less intense over time. That's certainly been my personal experience. When you're constantly eating sugar and carbohydrates, it can feel like you're always thinking about your next meal, snack, or sweet craving. As I stay consistent with the Zapp the Fat Diet, those cravings become much easier for me to control. But cravings can still happen, especially when you're first changing the way you eat. And when they do, I keep things simple.

Try Water First

When I get a craving, one of the simplest things I personally do is drink water with a little salt. I've been doing this for a long time, and in my experience, it helps take my cravings away. Sometimes what feels like hunger or a craving may also occur when you're thirsty or when you're adjusting to changes in your fluid and electrolyte balance. So before immediately reaching for food, drink some water and give yourself a little time.

I sometimes drink:

Water + a little salt.

Or:

Water + a small touch of lemon + a little salt.

If you're following the strictest zero-carb version of the Zapp the Fat Diet, keep in mind that lemon contains a small amount of carbohydrate, so use only a small amount if you choose to include it.

Don't Forget Your Minerals and Electrolytes

When you drastically reduce carbohydrates and enter ketosis, your body can initially lose more water and electrolytes, particularly sodium and potassium. Research on keto adaptation has found increased sodium and potassium losses during the early phase of carbohydrate restriction, with those losses tending to settle as the body adapts.

That's why hydration isn't just about drinking water. You also need to pay attention to your electrolytes and minerals.

Some of the most important include:

• Sodium
• Potassium
• Magnesium
• Calcium

Clinical ketogenic-diet guidance commonly pays attention to sodium, potassium, magnesium, and other electrolytes because carbohydrate restriction can change fluid and electrolyte balance. For me, adding a little salt to my water is one simple way I pay attention to sodium. But more isn't automatically better. Don't assume you should pour large amounts of salt or mineral supplements into your water. Your individual needs depend on your diet, health, medications, activity level, and how much you're sweating.

Potassium and magnesium are especially important minerals, but supplementation should be approached carefully because excessive amounts can also cause problems. The goal is simply to understand that when you're eating a ketogenic diet, hydration and mineral balance matter.

Don't Confuse Every Craving With Hunger

One of the habits I want you to develop is learning to pause before automatically eating. When a craving appears, ask yourself: Am I actually hungry? If you're genuinely hungry, eat. If you're not hungry, try drinking some water first. Give the craving a little time. You may discover that you don't actually need food every time your mind tells you that you want something. And over time, as your eating habits change, you may find that the cravings that once controlled you don't have the same power anymore. That's part of rethinking your relationship with food. You're learning that you don't have to eat simply because food is available, because you're bored, or because you're accustomed to eating at a certain time.

Let Satiety Work for You

One of the things I personally like most about eating this way is satiety. Satiety simply means the feeling of being satisfied and no longer hungry after eating. Protein-rich diets are generally associated with greater satiety, and ketogenic diets may also reduce appetite for some people. So when you eat and become satisfied, stop eating. You don't need to continue eating just because food is still on your plate. And when that feeling of fullness lasts several hours, let it. You don't need to fill every hour of the day with another meal or snack.

Keep It Simple My philosophy comes back to the same idea again and again: Keep it simple.

Eat when you're truly hungry. Stop when you're satisfied. If you're not hungry, don't eat simply because the clock says you should. If a craving hits, drink some water first. Pay attention to your salt, minerals, and electrolytes. And if fasting naturally fits into your day because you're not hungry, you can allow that fasting period to continue. The goal isn't to starve yourself. The goal is to stop eating automatically and start listening to your body. Stay patient. Stay hydrated. Pay attention to your minerals. Listen to your hunger. Stay consistent. Stay the course.

Individual Results May Vary

Keep in mind that men and women are different, and every person's body is different, so individual results may vary. Factors such as age, sex, body composition, starting weight, activity level, metabolism, hormones, sleep, diet consistency, medications, and overall health can all influence how your body responds to a particular diet or weight-loss approach. The results I describe throughout this guide are based largely on my own personal experience. What worked for me may not produce the exact same results, at the same rate, for you.

Some people may lose weight faster. Others may lose weight more slowly or experience periods when their weight doesn't change much at all. Don't compare your progress to someone else's. Pay attention to your own body, track your own progress, and focus on developing habits you can maintain over time. The goal isn't to get someone else's results. The goal is to get your best results.

Use a Diet Slip as a Guardrail, Not a Reason to Quit

If you occasionally cheat or slip on your diet, don't immediately become judgmental toward yourself. Instead, think of that moment like hitting a guardrail. A guardrail isn't there to tell you to keep driving in the wrong direction. It's there to remind you that you're starting to move off course and need to correct your direction That's how I look at an occasional dietary slip. Sometimes eating foods you haven't had in a while may remind you of how you used to feel before you changed the way you were eating. Maybe you feel sluggish. Maybe your cravings come back. Maybe you don't feel as satisfied. Maybe you simply realize that the food wasn't nearly as rewarding as you remembered.

Instead of beating yourself up, use that experience as information. Ask yourself: How did that make me feel? Was it actually worth it? Did it bring back cravings I had been getting away from? Do I want to go back to the way I used to eat, or do I want to keep moving toward where I'm trying to go?

That small slip can become a reminder of where you used to be and where you want to go. Research on dietary lapses also suggests that responding with self-kindness rather than excessive shame or self-criticism may make it easier to regain control and continue pursuing your goals. The important thing is not to turn one imperfect decision into an entire day, week, or month of giving up. That's where people can get themselves into trouble.

You eat one thing outside your diet and think: “Well, I already ruined it, so I might as well keep eating whatever I want.” No. You didn't ruin everything. You simply touched the guardrail. Correct your direction and keep driving. That's the mindset I want you to develop. Don't use cheating as a reward. Don't deliberately plan to keep going off your diet. And don't convince yourself that every craving deserves to be satisfied.

But if you do slip occasionally, don't waste the experience by turning it into guilt. Learn from it. Let it remind you: This is how I used to eat. This is how I used to feel. This is why I decided to change. And most importantly: This is where I'm going now. Your goal isn't perfection. Your goal is to keep returning to the habits that are moving you in the direction you want to go. Use the guardrail. Correct your direction. Get back on the road. Stay the course.

Chapter Ten

“I am committed to reaching my weight-loss goal, one day and one pound at a time.”

~Bobby Zapp~

The Biggest Mistakes to Avoid

Over the years, I've learned that losing weight doesn't have to be complicated, but there are some common mistakes that can make it much harder than it needs to be. The Zapp the Fat Diet is about keeping things simple, developing better habits, staying consistent, and giving yourself enough time to get results. Here are some of the biggest mistakes I believe you should avoid.

Trying to Be Perfect

One of the biggest mistakes is believing that you have to be perfect every single day. You don't.

If you make a mistake or eat something that isn't part of your diet, don't immediately become judgmental toward yourself and think you've failed. Remember the guardrail example. If you hit a guardrail while driving, you don't keep driving into it. You correct your direction and get back on the road. Treat a mistake on your diet the same way.

Use it as a reminder of where you used to be, how you used to feel, and where you want to go. Don't turn one bad decision into a bad day, a bad week, or a reason to quit. Get back on track and keep moving.

Giving Up Too Early

Another major mistake is giving up because the weight isn't coming off as quickly as you expected. Keep in mind that you probably didn't gain all of your weight overnight. You gained it slowly, one pound at a time, and you should expect losing it to take time, too.

Weight loss can be a game of plateaus. There may be periods when the scale is moving and other periods when it barely moves at all. That's why incremental action is key.

Don't become discouraged because you haven't reached your ultimate goal yet. Focus on your next achievable goal. One pound at a time. One challenge at a time. One new habit at a time.

That's also why PayToCommit starts your first weight-loss challenge relatively small at 5, 10, or 15 pounds. The goal is to teach you the habits, discipline, patience, and consistency you need to continue progressing and ultimately help keep the weight off.

Letting the Scale Control Your Emotions

Your weight can fluctuate from day to day. A temporary change on the scale doesn't necessarily mean you've suddenly gained or lost that amount of body fat.

That's why I recommend weighing yourself every morning with a digital scale and documenting the number, but looking at the overall trend rather than becoming obsessed with one day's reading. The scale is information. Use it to motivate you—not judge you.

Eating When You're Not Hungry

Another mistake is eating simply because it's time to eat. Breakfast doesn't automatically mean you have to eat because it's morning. Lunch doesn't automatically mean you have to eat because it's noon.

Learn to ask yourself: Am I actually hungry? Or am I bored, stressed, tired, craving something, or simply eating because food is available?