At 40 years old, Kathleen Hart is a mother of two to Austin (8) and Scarlett (6), and a woman who has transformed years of frustration into a sustainable, empowering approach to health. Her journey began in 2013 after a long battle with yo-yo dieting, at a time when guidance around mindset and realistic weight loss was scarce. Struggling to balance a full life with her goals, Kathleen found herself gaining weight and feeling stuck until a turning point came through a structured low-carb plan that helped her lose 60 pounds in just a few months.
But it wasn’t just the physical transformation that changed everything. Kathleen began addressing the deep-rooted beliefs she held about food, her body and her self-worth – rewriting the internal narratives that had kept her trapped for years. This mindset shift, combined with simple, consistent habits like walking, became the foundation of her long-term success.
This mindset shift, combined with simple, consistent habits like walking, became the foundation of her long-term success.
Now, Kathleen shares her journey and expertise through her YouTube channel and her coaching platform, Subconscious Slimming, helping women break through mental barriers and create sustainable routines that support both their health and happiness.
Passionate about empowering others, she is on a mission to show that true transformation starts in the mind and that when those blocks are cleared, everything else begins to fall into place.
Also read: My Food Diary: What I Eat to Keep Running, Training and Crushing Goals
Kathleen subscribes to the “no-breakfast club”
More people are rethinking breakfast – not skipping it out of rush, but on purpose. Instead of eating first thing, Kathleen starts the day with a low-carb coffee and only has her first meal between 11am and 1:30pm, extending an overnight fast.
This approach, often linked to intermittent fasting, can help stabilise energy, reduce cravings, and improve focus by avoiding early blood sugar spikes.
Let’s get going with lunch
Kathleen usually has her first meal between 11am and 1:30pm. She’s noticed she often goes through strong “food phases,” where she becomes quite fixated on certain meals and if they support her fat-loss goals, she genuinely starts craving them.
There was her low-carb sandwich phase with turkey, cheese, hot pepper spread and veggies on keto bread, followed by a big salad phase with lots of low-carb mix-ins. Then came a surprising hot dog phase with plenty of sauerkraut.
Right now, she’s in her “egg meal” era. She breaks her fast with keto bread and Kerrygold butter, scrambled eggs with cheddar, bacon, and low-sugar ketchup. It keeps her full until mid-afternoon, when she usually snacks with her kids.
For Kathleen, these phases work because she craves foods that align with how she wants to feel. She sticks to a low-carb approach but allows flexibility, using simple swaps like keto bread, wraps, and air frying to keep meals enjoyable and on track.
5 – 6pm: Low carb, high flavour, zero boredom
Kathleen usually has dinner between 5–6pm and often leans into low-carb “bowl-style” meals that are built around whatever she’s craving.
Some nights she’s in the mood for Asian-inspired flavours, other times Chinese-style dishes, and often Italian but always adapted to fit a low-carb approach. For her, eating this way is about feeling her best, but also about enjoyment. She describes herself as a foodie, and if meals aren’t genuinely delicious, she simply wouldn’t stick to them.
A typical example might be a taco bowl with ground chicken, taco seasoning, cheddar cheese, sour cream, and sautéed vegetables in butter, finished with sriracha. Another favourite is arugula with grilled chicken, sautéed zucchini, olive oil, and vinegar.
She also meal preps her “best chicken ever” a couple of times a week, which helps her pull together quick, satisfying meals that she actually looks forward to eating.
When it comes to Italian-style dishes, she keeps things low carb by using options like hearts of palm or spaghetti squash instead of pasta, and even turns keto hot dog rolls into garlic bread-style sides.
Cravings don’t get ignored – they get reinvented
Kathleen fully embraces her role as a snack queen – she’s always the person with something tucked in her bag. For her, snacks aren’t an afterthought; they’re part of how she stays on track and satisfied throughout the day.
She also enjoys recreating low-carb versions of the foods she craves. Recently, she’s been making high-protein, low-carb peanut butter cups, as well as low-carb chocolate mint “bombs” for a sweet fix that still fits her way of eating.
On a day-to-day basis, she keeps things simple with nut packs on the go paired with Babybel cheese. Lately, she’s also been making her own flavoured yogurt using Fage Greek yogurt, Stevia, and smashed raspberries, topped with a hard shell of melted Enjoy Life dark chocolate once chilled.
For Kathleen, it all comes down to balance without deprivation. She’s learned to enjoy what she loves while keeping it low carb, because that’s what makes her feel her best – snacks included.
For Kathleen, it all comes down to balance without deprivation.
Sips slowly, lives intentionally
Kathleen’s go-to drink is water… lots of it. She easily drinks over 3 litres a day and prioritises staying well hydrated as part of her daily routine.
She also enjoys the occasional energy drink, especially Alani Nu, with lime slush and cherry twist being her top two favourites. The energy kick is strong, so she tends to sip one can slowly over two to three days rather than finishing it at once.
In the mornings, coffee is a must. What she says is the “best coffee ever” is a Nespresso chocolate pod with liquid stevia and a splash of Starbucks sugar-free café mocha creamer. Notably, she stopped drinking alcohol in 2024, a decision she describes as one of the best she’s ever made.
The takeaway
For Kathleen, long-term success comes down to enjoyment and consistency. Rather than forcing rigid routines, she focuses on what feels good and builds habits around that.
Her philosophy is simple: perfection isn’t necessary. By listening to the body, choosing foods that satisfy, and creating a lifestyle that feels good, lasting results naturally follow.
Kathleen is a women’s weight loss mentor, helping women reach and maintain their goal weight while still loving their life along the way. Her approach is centred around balance, flexibility, and building habits that feel sustainable rather than restrictive.
To find out more, visit her weight loss membership website.
Or follow along on her YouTube channel.
