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How to maintain weight forever


If you are heading towards my finish line Bone Broth Diet, Abdominal slimming in 10 days, or Clean and reset,Congratulations! You now have all the tools you need to regain control of your eating habits, weight, and ultimate health.

However, I know that once you reach your goal, there is more work to be done…

…Maintain these excess weight for life.

The secret to this is to enhance your health by building a better body cell by cell. This will allow you to control your weight almost effortlessly.

Building a better body cell by cell means that you have to eat the most nutritious food to provide energy for the cells and eliminate the most toxic food as the main purpose. When you do this, your body will no longer need to work hard to nourish and protect your cells.

My mantra is: Nutrients come in, but toxins come out.

Fortunately, you can now (in moderation over time) add some of the food that I ask you to remove in the bone broth diet or the 10-day belly slimming. Here are some of my favorite super nutrition products:

  • Fruits such as apples, pears, pineapples and bananas (usually only half a banana at a time)
  • Black beans and lentils
  • Sprouted grains
  • Grass-fed whole milk products
  • Root vegetables such as butternut and pasta squash, sweet potatoes, carrots, parsnips and beets
  • Kombucha (Kevita is my favorite brand) and coconut milk kefir

Of course, when you add new foods, please continue to drink bone broth and take collagen supplements! These will help you stay slim, support your intestinal health, and provide you with wonderful rewards for beautiful skin.

Take a closer look at my 80/20 plan

You have heard me talk about the 80/20 plan and my SLIM Belly Forever plan, which is based on the 80/20 principle. Now, I want to tell you more about how 80/20 works.

The 80/20 plan allows you to play some “personal games” while still remaining slim and healthy. In this plan, at least 80% of your diet will consist of healthy, low-carb foods—the same foods you eat in a bone broth diet or 10-day abdominal weight loss—and as many as 20% can come from higher -Carbohydrates or “unhealthy” foods.

For some people, 80/20 means one “cheating” day every week. For others, this means adding dairy products again. For others, this means consuming more carbohydrates than they would in a weight loss plan.

However, a big warning: 80/20 No It means going back to the way you used to eat. Think about the consequences of this way of eating: a big belly and an unhealthy body. (Who wants to go back to that question?) On the contrary, 80/20 means continuing your new healthy eating habits, exercise and stress-reducing activities, while sprinkling a little “fairy dust” on your diet.

How does 80/20 compare to a bone broth diet or 10 days of abdominal weight loss?

The basis of your 80/20 lifestyle is the same as that of a bone broth diet and 10 days of abdominal weight loss. This means that 80% of your diet will consist of the Yes foods in these diets, and the other 20% will depend on you (this is your personal behavior). This is my general guideline.

You should still be eating:

  • Clean protein
  • Healthy fats
  • Unlimited non-starchy vegetables
  • Hypoglycemic berries
  • Grapefruit
  • Bone Broth and Collagen
  • Fermented food

You should still fast intermittently:

Reduce eating time (16 to 17 hours) And/or two Fasting intermittently 24 to 36 hours a week.

You should still eliminate:

  • gluten
  • Some grains
  • I am (unfermented)
  • Artificial sweeteners
  • May be dairy products


You should consume these “possible” foods in moderation:

  • Sweetened
  • Alcohol
  • cereals
  • Beans: beans, lentils, peanuts
  • Fermentation morning
  • Starchy vegetables: root vegetables, wax gourd
  • High blood sugar fruit

You should eat these processed foods Just rarely:

Processed and packaged foods-potato chips, biscuits, biscuits, cakes, pies, ice cream, etc.
Fast food and convenient takeaways-pizza, Chinese food, McDonald’s, Subway, etc.
Liquid sugar-fruit juice, soda, sugary latte, smoothie, etc.

Let’s talk about “possible” food

There are some simple tips to add “possible” foods back to your life while staying slim and healthy. Let’s see how to do this.

Reintroduce “possible” food

Doing any of my diets will give your body a break from processed, high-sugar and high-carbohydrate foods. Most likely, you feel better and lose weight. Now is the best time to evaluate your body’s response to certain foods.

To do this, please introduce one of the following foods at a time:

  • Gluten-containing cereals
  • Other grains
  • Dairy products
  • Beans
  • Alcohol
  • sugar
  • carbohydrate

Before you add another food back to your diet, give yourself 3 to 7 days to measure your body’s response. Pay special attention to your skin, joints, digestion, and of course any weight gain. If you add everything back at once, you will never know whether dairy products will make you bloated or gluten will make your joints sore.

Make the right grain choice

My message has always been anti-gluten, mainly anti-grain, that’s why. Our modern grain planting and processing have turned most grains, especially wheat, into anti-nutrient, sugar-added processed foods. The bread and pasta on the shelves today are completely different from the bread that our ancestors and even grandparents ate.

When I deal with an overweight patient, he often encounters blood sugar problems, uncontrolled sugar cravings and unhealthy gut. I know that there is no room for gluten or grains in that person’s diet. The best deal is to completely remove the grains-literally take them off the table-so we can proceed to reverse all the damage they cause.

After you heal your gut and lose weight, deciding whether and when to add grains back to your diet is a difficult task. That’s because when it comes to their favorite comfort foods-bread, pasta, biscuits, cakes, etc., most people don’t know how to brake. Normally, this is an all-or-nothing thing. This is why I recommend avoiding the use of grains.

But I will tell the truth. Even I like to eat something unplanned from time to time-although I mainly insist on eating non-GMO tortillas or occasionally eating a slice of Ezekiel bread, I know some people want more choices. Therefore, if you want to venture back to the world of grains, such as barely, rice, rye, spelling, etc., I recommend sticking to organic non-GMO grains, or even better, choosing ancient, sprouted grains, and/or fermented.

Add more carbohydrates

First of all, it is wise to calculate your carbohydrate intake. (You can find free carbohydrate counters online.) After a while, you can “watch” the benefits of carbohydrates for you.

About 100 grams of carbohydrates per day, distributed throughout the day, should be able to control your weight. However, everyone is different. Some people can eat up to 150 grams of carbohydrates per day, while others may need to keep it below 100 grams. Be careful not to exceed 150 grams or little by little, pound by pound, you are likely to rebound.

Slowly increase your carbohydrate intake until you figure out what your upper limit is. Start with 50 carbohydrates per day and continue for a week. If you are not gaining weight, eat 60 to 75 carbohydrates every day for the next week. Keep doing this until you are satisfied with your daily carbohydrate intake or you start to gain weight. If the weight starts to rise, please return to the previous week’s amount.

Also remember that the quality of the carbohydrates you eat can vary greatly. If you eat 50 carbohydrates in the form of bread or pasta, it will increase your blood sugar and insulin, while the carbohydrates of more than 50 beans or starchy vegetables will.

Say no to grazing

One of the biggest keys to long-term weight loss is to break grazing habits. The time you don’t eat is as important as the time you eat, because the time you don’t eat allows your body to rest, heal and digest your food. Remember: when your blood sugar is high and your body is still circulating insulin to process a meal you ate a few hours ago, you will not be able to burn fat. If you want to eat grass during the day or after dinner, you can drink a cup of bone broth.

Keep the smart part

Never, never treat any food as free (except for green leafy vegetables, of course). Even healthy fats such as nuts and seeds need to be consumed in moderation. I know it’s hard to resist extra cashews, but controlling the amount is indeed one of the biggest secrets to “forever” weight loss!

A word about drinks

Now that I have talked about food, I want to take a quick look at some of the drinks you can enjoy in the 80/20 plan. This is the question people ask me the most.

Alcohol

To be honest: I like a good cocktail. Add a little lime and some soda to my potato vodka, I am a happy girl.

However, I know that every alcoholic beverage has a price. When you drink alcohol, your body processes it first-so as long as the alcohol is still in your system, all fat burning will stop. This is a good reason to make alcohol an occasional treat in the 80/20 plan, rather than a regular habit.

Kombucha and Kefir

If you like kombucha and kefir, you will be happy to know that you can start adding them back to your diet. However, pay attention to how much you drink. Do not exceed 8 ounces at a time, and be sure to include the carbohydrates in these beverages when calculating your daily carbohydrate intake. Although these drinks are great, they are definitely not “free carbohydrates.”

Now… go and enjoy!

Since you are a professional in the 80/20 plan, once you reach your weight loss goal, you can switch to it immediately. I recommend a seamless transition so you don’t go back to your old eating habits.

In addition, I think you will like this plan more than your previous eating style, because you can enjoy the food you like and still maintain the slim, beautiful belly you worked so hard to get. It’s like eating cake and (occasionally) eating cake!

Continue to think and live boldly!



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