Rules for the Carb-Deplete Cycle. (This is what you’ll be doing for 1 week)
The success of your entire plan depends very much upon the first 7 days. Be precise, logical and rational. These rules must be followed exactly. It is very important during this week that you count any and all carbohydrates you take in. Remember, your carbohydrate total must be less than 20 grams. Follow the plan exactly, and should you make any substitutions, make sure to count the carbs.
· Be Exact. Write down everything that goes in tour mouth so you know what and how many carbs you consumed that day.
· Keep track of what you’re taking in every day. Logging in helps you see what you’re eating and doing.
· Time matters. Eat every 3-4 hours up until 2 hours before bed. Think of your body as a car. The tank on your car holds only so much gas; when it says “E” you have to go get gas. Your body works the same way. It holds only enough fuel for t3-4 hours of energy at one time. People with diabetes need to make sure they eat protein before bed and immediately upon rising; they have been “fasting” all night.
· Get your daily minimum. I prefer you eat 5 small meals, but you must have a minimum of 4 meals each day. Don’t force meals, but do eat at least 4.
· Control your portions. Limit portion size to the size of your fist, (When eating out, ask for a to-go container at the beginning of your meal, and portion-control your food.) Portions have gotten out of hand. Restaurants are trying to provide more food for less money, so you’ve often getting two meals in one. If you’re like me, you were taught as a child to eat everything on your plate. The guilt sets in if you don’t clean your plate. Learn new rules; set aside half of your meal in your to-go container, and eat what’s left on your plate. This simple tip has many benefits: not only do you save another meal for later, but you have no guilt about going out for dinner, and most importantly, you avoid overeating.
· Monitor your carb intake. Carbohydrate intake must be less than 20 grams of “active carbs” per day. Carbs minus fiber equals active carbs. Check your food labels. To get the active carbs, subtract the amount of fiber from the carbs total.
· Drink your minimum amount of water each day. For women, the minimum is 70-80 ounces, for me, its 100-128 ounces per day. In the absence of water, your body stored carbs for its hydration needs, so if you’re a poor water drinker, you would literally be shutting off your body’s water supply via reduced carbs. That means you must add water, not less. If you’re feeling fatigued during this week, it’s ok to add (a little) fat from your substitution list. This week is about depleting carbs, not fat. Add oils to your salads. This will give you energy and the needed calories for energy.
· Stay away from fruit and fruit juice. After 7 days, there are no forbidden foods or juices, but for now, don’t have any fruit or fruit juice.
· Beware of sauces and toppings, as they might have hidden carbs. Even ketchups and condiments might have carbs. Be careful about hidden carbs, so the 7 day plan can work. You can go over your limit and not even know it if you don’t read labels or of you order saucy foods in restaurants.
· Eat foods on the meal planner or substitution list. If you want foods that aren’t on the meal planner for this week, stick to choices from the substitution lists for the Carb-Deplete Cycle. Closely follow your lists during this week.
· Make sure to have one serving of broccoli per day. Broccoli and other veggies listed during this week are thermic; they produce heat. Broccoli also has a lot of fiber, which is something you need during you first week because of all the extra proteins and fats you may not be used to. Constipation can be a problem, so make sure to eat 1 cup of broccoli each day.
· Avoid protein bars & low carb foods. These bars and their low carb counterparts contain so many chemicals and additives, to the point where these foods are unsafe. Instead, eat whole foods, good foods, and real foods. If it doesn’t taste natural, it’s most likely not.
· Skip alcohol. Not this week; sorry. Later, and soon alcohol will shift back into your food plan, but not now,. Abstaining from alcohol is a must.
· Don’t force meals or eat too much at each meal. A good rule of thumb is that if you get to your next meal and aren’t hungry you ate too much at your previous meal. If you are starving before it’s time to eat again, they you didn’t eat enough at your previous meal.
· Positive attitude counts. Surround yourself with positive people, and seek the support of others. These are the people who are close to you and want to see you succeed.
More to follow as I get it typed up. Thanks for reading. Hope this information helps some if not all of you.