My recommendation is to eliminate snacking, however, sometimes, we just need a snack to hold us over to our dinner party or maybe just want something light after a big brunch and don't want a full meal?
❌Snacking shouldn't happen everyday
❌Are you snacking when not hungry?
✅Track each of your meals and frequency of snacking
✅Ask yourself are you really hungry? Did you not eat enough during your meal?
✅Try adding more protein to your meals to keep you full longer
Practice TRE (Time Restricted Eating) between meals
✅Try adding some bone broth to carry you to the next meal
✅Sparkling Water, Soda water with lime or hot water with lemon or lime
✅Coffee or Tea with some fat (Heavy Cream, Butter, MCT or Coconut Cream)
❤️ Time restricted eating will help burn fat!
To maintain ideal weight, we want to cycle between the ‘fed’ state (insulin is high and we are storing calories) and the ‘fasted’ state (insulin is low and we are burning stored calories).
If we snack constantly, insulin stays high and our bodies receive instructions to store more calories (as body fat). This is a recipe for gaining body fat.
If we want to lose weight, then we need to increase the amount of time we spend in the fasted state, burning calories.
Compressing the time we spend eating (the eating window) and expanding the time spent fasting allows our bodies to use up stored calories and lose body fat. This is the idea behind time restricted eating. If we only eat from 11:00 am to 7:00 pm, we spend 8 hours eating and 16 hours fasting, which is why this is also sometimes called the 16:8 schedule.
Meal 1: Breakfast / Lunch eating between
11AM – 1:30 (eating should take 30-60 minutes)
Fasting between meals helps lower insulin – 4 to 5 hour
Meal 2: Lunch/Dinner
5:30 – 7:00 PM (Eating window should be 30-90 minutes)
What are my favorite low carb snacks?
❤️Meat Chips (homemade beef jerky)
❤️ Pork Rinds ❤️ Cottage Cheese
❤️ Cheese (dairy can stall weight-loss) ❤️ Greek Yogurt
❤️ Nuts (limit if trying to lose weight) ❤️ Olives
❤️ Low Carb Tortilla Chips ❤️ Jell-O or Gummies (Homemade)
❤️ Bacon wrapped Jalapenos
❤️ Olives
Today's Actions:
✅Avoid Snacking & Eat Mindfully
✅Get some exercise 🏃♀️🏋️
✅Choose Supportive foods
✅Get some Sunshine 🌞
✅Go to bed On-time 🛌🕙
Micro Workout Suggestions (pick 3)
❤️ 20 Jumping Jacks per minute for 5 minutes or run in place or butt kicks
❤️Air Squats every time you get a text message
❤️ 20 second plank during a commercial break
❤️ 20 squats while you wait for coffee
❤️ 3 sets of push-up (counter pushups while coffee brews)
❤️ Kettlebell swings during a commercial or phone call
❤️ Walk in place or around the car as you fuel up
❤️Pick 3..... consider that a win. We will build on these core strength micro workouts as we move forward in the challenge.
❤️Try to make it fun and a "habit" during the day....
Disclaimer: This is not designed for the diagnosis, treatment, or prevention of diseases, and it should not be considered a substitute for seeking medical treatment or professional guidance. Before initiating any nutrition or physical activity program, it is essential to consult with your physician. The reader assumes sole responsibility for using this program, and the author bears no responsibility or liability for any harm or injury that may arise from the application of the information provided.
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