happyteacher
What Back to Basics Means to Me
Jun 20, 2014
Back to basics:
1. No drinking for at least 30 minutes after eating.
2. Go high protein. For me this means 110 grams plus, but for smaller women it would be less. Lean protein too, or protein shakes.
3. Green leafy veggies, and fruit that is low on the glycemic index. Lots of veggies are Ok, fruit in moderation.
4. My best days are always the ones where I start with a protein shake. My very very best days are when I have 2 shakes in a day. Premier RTD for a meal replacement (30 grams protein) and EAS Lowcarb advantage for a snack (100 cals, 17g protein).
5. You will have to decide if incorporating planned snacks will help or hinder. I am hypoglycemic, so it is important. Others do better just by eat 3 meals a day.
6. Have a list on the fridge of things you like to do instead of eat, then use that list.
7. Exercise. I would set a target of 30 minutes daily, but usually would end up doing an hour or more. If I set my daily target at 60 minutes, on days I was tired I would not want to start because it sounded unattainable. When I did start though, I tended to do the hour. So, set the goal at something you can live with and start, then exceed as much as you can.
8. Consider carbs. Many do well at 40 grams a day, I do best cycling 30 grams at a meal and 15 at a snack. Too much carb even with lower calories for the day will trigger a nasty insulin flood/cravings/hunger cycle that will increase your overall calories. Avoid that.
9. Log and weigh everything. Plan you meals and snacks. Rid your house of all junk food. Stay away from drive-throughs. Prepare your own meals. Shop only lean meats and produce, nothing processed. Avoid white carbs (white flour, rice, sugar, etc.)
Heres' to clean eating!
