Wedding Challenge Day 2 and 3

My computer crashed at the weekend so i was unable to upadate.. so frustrating!!

Anyway, a very successful 3 day carb detox. I actually found in terms of hunger day 2 was the hardest, and i was a little bored with ham, but day 3 i felt really good, my energy levels and mood were up and i didnt feel bloated at all.

I think it was relatively easy to stick to as once i had my main meals of 100g of protein, i knew that my 50g snack was not far away! I noticed that i felt quite satisifed and rarely felt hungry, or craved any sugar? This was because of no insulin spikes (sugar rushes) from carbohydrate rich foods. For example when you eat a piece of bread or have breakfast cereal i dont know if you have noticed but you may still feel hungry? this is because....

CARBY FACTS

1) excessive carbohydrates increase blood levels of insulin;
2) insulin is a storage hormone, that converts those carbohydrates into stored body fat; and
3) the only way to control insulin is through controlling your carbohydrate diet,

Many people produce so much insulin that their bodies are unable to absorb it all. As a result they wind up with an excess of insulin in their bloodstream. This imbalance leads to a cycle in which they experience overpowering cravings for a carbohydrate diet such as breads, pastas, snack foods and cakes. When they eat carbohydrates, the body releases even more insulin. The result is constant hunger pangs intense and recurrent cravings for excess carbohydrates, easy weight gain, and difficulty losing weight.

So a tip i have, if you are hungry ...NEVER eat carbohydrates!...snack on protein rich foods, they level out cravings and keep you satisfied..you will see this demonstrated in stage 2..


Stage 2 - This is the weight loss phase

Basically I will be following this stage until the wedding!...well my dress fitting is on November 6th so i need 4 very good weeks!


Breakfast - Protein 100g + one starch or fruit (unlimited vegetables)

Snack - Protein 50g of yes...ham, chicken, etc

Lunch - Protein 100g + unlimited vegetables

Snack - Protein 50g

Dinner - Protein 100g + unlimited vegetables

Snack - Protein 50g


30 mins of walking per day (This must be done everyday on top of any other exercise you do during the day)

2 litres of water

Milk is also high in lactose ( a complex carbohydrate) so must not be used as a stand alone beverage, however a small amount can be used to add to tea and coffee.

Diet coke is also fine, however, herbal teas, are a better option, artificial sweetners can make you crave the real stuff!

A good starch choice would generally be whole grain bread or oats, or a whole grain cereal, and also potatoes, Pasta. It is advised, that rice, pasta, and potatoes, are avoided until you reach the "maintenance phase" so generally at the moment excellent results depend on your starch choices for breakfast being oats or bread

Now the idea is to follow the above weight loss stage for 5 days of the week. Then you are allowed one Free day per week - this is good for the metabolism. However this Free day must be followed by one carb detox day or Protein only day, as per stage 1.

Free day!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Now you are entitled to this one day per week - there are some rules, it is not a massive binge, but it allows freedom, a no guilt day!! And this freedom eliminates binges and falling off the wagon!

RULES

Basically you are allowed 2 free meal choices on this day!...

A free day must look something like this.....

Breakfast - Protein + starch/ unlimited veg

Snack (50g protein snack)

Lunch - Free

Snack 50g Protein snack

Dinner - Free

Snack 50g Protein Snack

You must keep protein as snacks! My advice is if you need to have chocolate, or your favourite take away, or your favourite glass or two of wine, then have it on these days, however one of the meals, must be a normal meal as in weight loss stage 1.

Food lists

(Starch)
1 Slice of grainy bread
1/2 a metric cup of oats dry (or one sachet of plain quick oats) 34g

Protein List

Lean Beef
Chicken
Turkey
Fish
Pork
1-2 eggs (make one serve of protein)1 egg would be 50g and 2 would be 100g
Ham
Kangaroo

Fruit (raw) not dried

Very high in sugar, must only be eaten at breakfast. For example you may have a fruit serve instead of your bread or oats (always eaten with your protein serve though!)

1 small apple
1 small orange
1 small banana
1 cup strawberries
1 cup blueberries
1 cup Melon
Any other berry fruits
Not tinned!

* cup = metric measuring cup (not mug from the kitchen :))

Vegetables

Carrots, Peas and corn - limited to 2 days per week only (high starch content)
Any salad veg
Brocolli
Cabbage
Asparagus
Alfalfa
Sprouts
Cauliflower
Zuchini
Red/green pepper
Most veg - exclusions are - Pumpkin, potatoes, sweed, Parsnips..again these are high in starch

The weight loss stage, is to be kept up until you reach your goals and feel good - there is a great maintenance stage, this is where servings of Carbohydrate servings are increased for long term healthy weight management...

Good luck, any questions/comments let me know! I will post some breakfast, lunch and dinner ideas, and also examples of my days food.