Some diet plans recommend “intuitive eating” (also known as eating until you’re satisfied). Or they suggest a “ballpark” measurement system: filling your plate by guessing at the portions. These methods caused me nothing but frustration.
My brain does not register “stop” or “satisfied” when I eat sugary food. Instead, it tells me, “More.”
And when I’m in the habit of overeating, my stomach
accepts demands larger portion sizes. So I continue to eat too much.
I have found it easier to weigh and measure portions. This gives me confidence that I’m eating enough and not too much. Plus, by collecting information about what and how much I’m eating (See Foundation Skill 1: write it down!, I can look at my results (output) and decide whether I need to adjust my daily menu (input). Measuring my portions takes the guess-work out of the equation.
If you want to reach your goal quickly and easily, keep a food journal. If you don’t adopt this foundation skill, you cannot complain about the results you’re getting (or not getting). Your food journal is your roadmap to success.
This foundation skill has two parts: 1) plan ahead 2) record what you eat.
First, plan the next day’s meals. What are you going to eat? How much? When? Where? Do you have these foods on hand?
Planning ahead conserves your will-power. If you have a plan, you just need to stick to it, instead of constantly making decisions.
Then, at each meal, record what you eat. Include useful details like the portion size and your mood. This information will help you to review your results and adjust.
My favorite: Moleskine pocket notebooks with ruled pages. I like the pocket-sized notebook because it’s easy to carry with me.
Cooking delicious food gives me great pleasure & leftovers! And my mind has trouble accepting that I can eat this much food and get lighter. I’m measuring everything, so I know the portions are just right. In the past, I would skip meals and drink coffee instead.
- Bowl o’ berries
- Sauteed endive and radicchio with leftover sausage, splash of balsamic vinegar
- leftover roasted carrot curls
- leftover roasted sweet potato slices.
- leftover chicken
- sprouted beans
- grilled salmon, green beans, beets,
- strawberries with a splash of coconut milk
Today, I opened up Practical Paleo and looked through the meal plans. I went over to Balanced Bites and downloaded the free “done-for-you” shopping lists. Then I went shopping. (First, I enjoyed a BP Coffee to get my game on).
I selected one of the larger locations of a chain grocery store – the same one where I found “cauli-rice”. Sure enough, they still had it – plus, zoodles and carrot-fettuccini style strips.
Dinner was ready in about 10 minutes.
Grilled steak with sautéed garlic, onion, and pepper
Cauli-rice with fresh cilantro
After dinner – chunks of fresh pineapple and fresh ginger slivers.
(And I have a leftover steak and asparagus for tomorrow!)
Are you ready for food freedom? Join me starting Monday, 4 January 2016, and find freedom from sugar and carb cravings.
Diabetes. I’ve had it. While I was pregnant, I used insulin to control my blood sugar. Diet alone wasn’t enough. I don’t want diabetes again.
Now, 17 years after being dependent on insulin. I’m trying (again) to control my blood sugar and shrink my waistline. I feel frustrated at the slow weight gain I experience when I eat “normally”. And I don’t like the cravings I suffer when I eat foods containing sugar or wheat. I am coming to accept that some foods act differently on my body than others. I have a “thrifty” genotype.
Going sugar-free and reducing my weight (read, body fat) will help me reduce the risk of burning out my beta cells.
I would like to form an accountability group focused on the 21-day Sugar Detox principles, blood sugar management through limiting carbohydrate consumption, and weight loss. Are you interested? Please let me know!
Sign up HERE for details about the program when they come together!
Welcome! Are you planning on joining us for the next community-wide The 21-Day Sugar Detox kicking off on July 6th? If so, yay! If you’ve never completed the #21DSD before – PREPARATION is key to success on this program. Planning, purchasing, and prepping your meals ahead will set you up for success. If you do not have the books or online membership program, please check it out the complete package here:http://21daysugardetox.com/
High Five! You have PASSED The 21-Day Sugar Detox Coach Certification Test!
It’s official, you are now a Certified 21DSD Coach.
The 21-Day Sugar Detox is a clear-cut, effective, whole-foods-based nutrition action plan that will reset your body and your habits! Tens of thousands of people have already used this groundbreaking guide to shatter the vicious sugar stronghold. Now it’s your turn!
Use the easy-to-follow meal plans and more than 90 simple recipes in this book to bust a lifetime of sugar and carb cravings in just three weeks. Three levels of the program make it approachable for anyone, whether you’re starting from scratch or from a gluten-free, grain-free, and/or Paleo/primal lifestyle.
The 21-Day Sugar Detox even includes special modifications for athletes (endurance, CrossFit, HIIT-style, and beyond), pregnant/nursing moms, pescetarians, and people with autoimmune conditions.
What you’ll experience on this program will be different from a lot of other “diet” programs out there that promote extremely restricted eating; encourage you to consume only shakes, juices, or smoothies; or rely heavily on supplements and very-low-calorie or very-low-fat diets to ensure success. The goal of any detox program should be to support your body in naturally cleansing itself of substances that create negative health effects—and that’s exactly what The 21-Day Sugar Detox does.
By focusing on quality protein, healthy fats, and good carbs, this program will help you change not only the foods you eat, but also your habits around food, and even the way your palate reacts to sweet foods. You’ll likely complete the program and continue eating this way much of the time thereafter because you’ll feel so amazing. After changing your everyday eating habits, you will begin to gain a new understanding of how food works in your body—and just how much nutrition affects your entire life. There’s no reason to wait!
P.S. Our first “test” coaching group will be forming in time to prepare for the next Official Group 21DSD detox, which starts in July. Sign up HERE for details about the program when they come together!