Arbonne’s 30 Days of Healthy Live Week 2!

Hi Everyone!

I am sorry I am just getting to this week’s post now – I AM still sticking to the diet! This week for meals I made Arbonne’s Oven-Baked Chicken Fajitas. They taste AMAZING! On the diet plan I am able to have these in an Udi’s Gluten Free Wrap, or with Brown Rice. Both ways are delicious. (Image below) I also made a Gluten Free Pasta Salad! The Arbonne Recipe called for a dressing that did not really appeal to me, so I just kind of winged this one. I made a dressing out of lemon juice and olive oil with an array of seasonings (garlic powder, onion powder, salt, pepper, italian seasoning, a little red pepper). I made some pulled chicken on the side to accompany my pasta salad. And lastly I made a Spaghetti Squash and had that with 90/10 Ground Grass Fed Beef and a healthier side pasta sauce and topped with seasonings.

One of the hardest things for me on the meal plan in week one, was I do not think the program had enough protein for my body type and what I am used to consuming. The first few days I was just really tired feeling as my body adapted to the changes of clean eating and no coffee every morning! On day four I decided to increase the protein in the plan while still sticking to the diet requirements. For example: One of the breakfast options is Gluten Free Oats, but there is only 6 grams of protein in these. I would either add a scoop of Arbonne’s Vanilla Protein, or have some egg whites and vegetables with my oatmeal.

The snack options on this program are amazing! I have had NO sweet cravings which for me (someone who eats cake and ice cream a few times a week, (my own healthier recipes of cake of course) is pretty surprising!) I have made the Arbonne Cupcakes several times in both Vanilla and Chocolate, I have also made the Chocolate Coconut Ice Cream Bars. And in a pinch of on the go, Arbonne’s Protein Bars are awesome! I had purchased a box of the Iced Lemon Flavor and I am down to one left 🙁 I have a box of the Lemon and a box of the Chocolate on my next order! A picture of the vanilla cupcakes which I topped with Sun Butter is below:

Ok, I guess that’s kind of my recap for week two! I am feeling good and proud of myself for sticking to this. Honestly this program is a great diet reset for anyone! Like I said, you can customize it as needed obviously, but it gives you all the tools and support to be successful! AND unlike a lot of other diet plans, this is something you can carry out into the future beyond the 30 days! It teaches you better eating habits and helps you to develop a better relationship with food.

Please feel free to message me if you’re interested in this program! SO many people have had remarkable success with the 30 Days of Healthy Living and Beyond. And you could too!

Arbonne 30 Days of Healthy Living; Meal Prep Week One

The first week is always the hardest. Learning the foods, and the recipes, learning what works and fits your schedule. I decided to pick three recipes from the meal plans for my first week on the program.

I chose Gluten Free Chicken Pad Thai, Beef & Vegetable Stir Fry over Brown Rice & Chicken & Rice Soup. This made a ton of food. I got 6 servings out of the Chicken Pad Thai, 5 Servings out of my Beef & Vegetable Stir Fry, and probably 6-8 Servings out of the soup. Needless to say, I froze the soup for now. I figured this is a great backup to have in case I get sick of the two meals I prepared and want something different. It will also come in handy if I run out of meals before getting to start my meal prep for next week. I can pop some soup out of the freezer and have that while I grocery shop and meal prep for Week Two.

I cut up extra fruits and vegetables for shakes and snacks. I prepared my Arbonne Detox Tea as an Iced Tea so that will last me several days. I prepared Cucumber & Lemon Infused Water. AND I made a list of my meals and snacks for each day this week and hung it on my fridge so I see it constantly!

I posted a couple pictures below, but if you would like to see more about this meal prep, feel free to check out my Instagram (RPTrainer425) or my Facebook Page (RP Trainer).

Looking forward to this program, and feeling like I have a strong start just by being prepared! 🙂

Beef & Vegetable Stir Fry with Brown Rice
GF Chicken Pad Thai
Arbonne Detox Tea (Iced)

Arbonne’s 30 Days of Healthy Living

So tomorrow marks the start of the August 30 Days of Healthy Living. For those of you that are unfamiliar with this program, this is a 30 day diet reset or cleanse. I don’t like to use the word “cleanse” because it’s often misleading. This is not a starvation diet. This is an opportunity to remove foods from your body that cause inflammation, irritation, bloat, stress, sleep issues, etc. The program provides members with a customized stack of supplements for the 30 days, along with 4 weeks of menus/recipes, 4 weeks of vegan menus/recipes, light menus/recipes, bonus menus/recipes, snack menus, grocery lists, a Facebook accountability group and so much more! Not to mention new friendships and the opportunity to better yourself while being surrounded by POSITIVE PEOPLE sharing SIMILAR GOALS!

I decided to do the 30 Days of Healthy Living this month for a few reasons. Number one, I love Arbonne Supplements and use them already (but possibly not to the fullest of their abilities; ie. if my diet were cleaner I may have even better results). Number Two, I tend to fall off track towards mid to late summer. I spend the spring and early summer staying healthy and in shape, but eventually even I like to enjoy the lazy days of beach bumming and BBQ’s. By doing this challenge in August, I am setting myself to not fall too far off track as Summer starts to wind down and Fall approaches.

Over the next 30 Days I will be trying to share my progress, meal prep, how I am feeling, etc. on my page. I know many people are unaware of the benefits of this program and so I am here to share Arbonne with you! I am here to show you how and why this program works! I am here to present you with the opportunity to try Arbonne for yourself!

Please note: I will also be sharing on my Facebook Page (RP Trainer) and on my Instagram Page (RPTrainer425).

I want to thank you guys for following along on my journey! Wish me luck! 🙂

Keto Pancakes

Hey everyone! So some of you saw my keto pancakes on my instagram this morning and asked for the recipe! These were SUPER easy and quick to make. This recipe I designed for just two servings of two pancakes each (4 pancakes total) but obviously you can double or triple the recipe if needed! Keep in mind that if you are low carb/high protein you can use a protein powder instead of the keto bomb and swap out whole eggs for just the white to reducd both calories and fat, and up the protein. I hope you enjoy the recipe! 💪🙂

Ingredients

2 large eggs

2 Tbsp coconut flour

1/4 Tsp baking powder

1/8 tsp salt

1/4 cup unsweetened vanilla almond milk

1 tsp vanilla extract

1/4 scoop BPI Keto Bomb Creamer

Not sure if you can read the macros because I am uploading this from my phone: per serving is 117 calories, 7.1g fat, 5.4g carbs (2.8g net carbs due to 2.6g of fiber), and 7.4g of protein.

Like I said, you can easily alter the recipe to be higher in protein and lower in fat if you’re on a different diet. This was designed for Keto originally but can easily be modified! Enjoy!

 

Stuffed Peppers – Both Low Carb & Keto Friendly

Hi Everyone!  Some of you had reached out and requested this recipe after watching my Instagram Story (RPTrainer425 for those of you looking to tune in).  So Here it is…

Ingredients:

1 lb. of Ground Beef, Turkey, Chicken or Bison  (Note:  I used 80% Ground Beef in my peppers because I am on a ketogenic diet – high fat, low carb, moderate protein.  If you are on a high protein, moderate carb/fat diet, you may want to choose a leaner meat such as Chicken, Bison or Turkey, or even a leaner ground beef.  All of these work, but it really just depends on your diet.)

1 – 14.5oz. Can of diced tomatoes (Note:  The ones I used in my Insta-story were Diced Tomatoes with Jalapeno and Habanero these are spicy/hot peppers.  You could do a plain diced tomatoes, or diced tomatoes with green chiles also work well and are more mild.)

1 Small can of diced chiles  (Optional)

1/2 Small Yellow Onion – Chopped (Optional)

Seasoning of Choice (Not: I used Garlic Powder, Onion Powder, Ground Cumin, Ground Cayenne Pepper, Ground Chili Powder, Salt & Pepper.  Lazy route?… Use a packet of Taco Seasoning)

Shredded Cheese of Choice (Optional) – (Note: I used shredded cheddar and a little shredded Mozzarella on top.)

4-5 Good sized, round-ish peppers.  (If doing standing up peppers like shown in the image, they need to have a fairly flat bottom to balance upright in the oven.  If cutting into halves prior to cooking- it doesn’t matter so much.)

Directions:

Step One:  Brown the ground meat in a frying pan.  (Note: You do not need to add cooking spray or oil if you are using a high fat meat like I did.  Lower fat meats will require a little oil in the pan to keep it moist and prevent sticking.

Step Two:  Chop the onion while the ground beef is cooking- You can add your onion cooked or raw to this dish.  If you prefer it cooked, saute the onion in a small frying pan while the ground beef is cooking or zap in the microwave for a minute.

Step Three: Once the ground beef is cooked, add the can of diced tomatoes, the chopped onion if you are using it, and the green chiles if you are using them.

Step Four: Stir ingredients together in the frying pan until well combined, and simmer for 3 minutes or so.

Mind the photo, it’s a screen shot from a video

Step Five: Turn the oven on to 425 degrees -Bake setting.  Rack should be second to lowest probably in the oven.  Or one below the middle.  If that makes more sense.

Step Six:  Add the seasonings of your choice to the Meat mixture and simmer for another 3-5 minutes on low, stirring occasionally to really bring all of the flavors together.

Step Seven:  Turn off the meat mixture, and leave on stove for now.

Step Eight:  Wash and cut 4-5 Peppers (Note:  Either cut the tops off and hollow them out, or cut them in halves and hollow them out.)

Another option for this recipe, cut into halves

Step Nine:  Line a baking sheet with foil and place the peppers open side down on the foil- spray lightly with cooking spray.

Step Ten:  Place in over- for 8-10 minutes.

Step Eleven:  Carefully flip and transfer the peppers to a pie dish or square/rectangular baking pan- (Note: I just transferred the foil with the peppers on it then flipped them to re-use the same foil and make for easy clean up.  A pie plate is easier for upright/standing peppers if you chose the hollow out method.  A baking pan that is square or rectangular is fine for open-faced pepper halves, not too deep on the pans which ever you choose.  Also- Be CAREFUL flipping the peppers, they are upside down and most likely full of hot steam underneath use a fork or tongs to flip- NOT your hands.)

Step Twelve:  Transfer meat mixture into the peppers (Note: I did upright, hollowed out peppers as shown in the photo here… I filled them about halfway with meat mixture, then sprinkled about an 1/8 a cup of cheese, then filled them the rest of the way with meat mixture, then another 1/8 cup of cheese.  You don’t need to use cheese if you don’t want to- and you don’t have to do it this way- completely up to you on this step.)

Sorry these photos are a little grainy they are a screen shot from a video, because I didn’t think to take pics during the process.  My bad 🙂

Step Thirteen:  Place Stuffed Peppers in the oven- cook for another 8-10 minutes or until cheese is melted but not burnt of course.  🙂

Step Fourteen: Remove from oven and turn the oven off.

Serve warm or let cool and package for an easy meal prep 🙂

Note:  You can serve these with a little plain greek yogurt or sour cream if you liked them spicy and want to balance them out.

Enjoy! 🙂  Follow me at RPTrainer425 for more recipes.

#easymealprep #mealprep #easyhomerecipes #healthyandfit #Ilovefood #happiness

Best Keto Bread Recipe I have found yet!

                 

So being on a Ketogenic diet can be annoying at times.  Main reason, carbs are so much of the foods we enjoy!  I have been experimenting with some recipes of my own, but have not had the courage to try to create a bread recipe of my own yet.  And here is the main reason why… When I think of baking a loaf of bread I picture kneading dough for 45 minutes then letting it rise, and maybe several hours later I get a lousy loaf of bread.  (I know, a slight exaggeration, and yes I am aware there are bread machines now, lol but seriously…)  So I started googling keto bread recipes and found one that looked legit.  I mean… I wanted a sandwich!  Not a breakfast or pastry style bread.  I wanted a bread I could grill or toast, toss a stack of meat and cheese on it and call it lunch! Haha.  So I made the recipe, and the bread turned out great, so I wanted to share it here with fellow health and fitness peeps.

This beautiful loaf of bread was super easy to make, it did not take a lot of time, and makes a damn good sandwich.  So below you will find the link for the website for this amazing bread recipe, I felt I needed to share, and of course a bunch of pictures to show you the texture of the bread.  Not crumbly as many almond flour based breads can turn out.  And not cake-like, as many coconut flour based breads turn out.  Of course it is a little more dense than a typical, all purpose flour white bread, but it is delicious.  This recipe is a good one.

Here is the link for the bread recipe: https://www.fatforweightloss.com.au/recipe/keto-bread/

Below are some additional photos of this delicious loaf up close so you can see the texture of it.

Like I said… Makes a great sandwich 😉

Try it toasted with peanut butter and jelly… Another favorite.

Steak & Cheese Stuffed Peppers

Good Morning!

One of my favorite staples in meal prep that is SUPER easy is Stuffed Peppers.  I have always done these with ground beef or ground turkey, some veggies, seasoning, and cheese.  Sometimes I’d add in some rice.  But, recently I was introduced to a new website for recipes that I fell in love with.  One of the recipes on the site is Steak and Cheese stuffed peppers, and I thought to myself, “A- this sounds amazing, and B-Why have I never made these before!?” lol. So naturally I want to share it with everyone…

This recipe is from the website: https://fitmencook.com/

It’s delicious, keto and low-carb friendly, and super easy to make!

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Here is the full link for this amazing recipe and some others: https://fitmencook.com/keto-meal-plan/

Enjoy! 🙂

Macro Friendly Sweet Breakfast Cakes!

Welp folks, it’s the 13th of March and we are snowed in!  Snow days make me want to snuggle up on the couch in my sweats and watch movies, so that is exactly how I started my day today!  But it isn’t complete without a hearty breakfast.  We had our eggs, but to accompany them I threw together this quick recipe for Macro Friendly Sweet Cakes (Pancakes)!  Took about ten minutes to make… Check it out!

Ingredients

1/4 Cup + 1 Tbsp Coconut Flour

1 Tsp Baking Powder

1/4 Tsp Salt

2 Large Eggs

1 Scoop Gold Standard Vanilla Whey Protein

1 Tsp Vanilla Extract

1/4 Cup Almond Milk

1/4 Cup Water

Optional Ingredients Below:

1/4 Cup Blueberries (Fresh or Frozen, I used frozen here)

1 Tbsp Cream Cheese

1 Tbsp Strawberry Jam

Dollop of Whip Cream (I use Reddi Whip cause that shit is the bomb)

Directions:

Combine all of the required ingredients (Everything above the optional items).  Mix thoroughly so batter is smooth.  Heat up a skillet and spray with cooking spray.  Scoop your batter onto the pan as you normally would for pancakes.  When the pancakes start to rise and develop little bubbles, toss in some of the blueberries before flipping the pancake.  Now, of Course you can add these into the batter if you prefer to do so, but this is the way I prefer to do it for a few reasons… One- it prevents the batter from turning blue!  Two- It prevents the batter from separating around the blueberries (which sometimes distorts the shape of pancakes and can cause uneven cooking).

One the pancakes are done… If you choose to add the optional ingredients as I did… You can zap the cream cheese in the microwave for 10-15 seconds.  Don’t cook it, just warm it so it doesn’t make your pancakes cold.  Same thing with your Jam.  If the jam is in the fridge, give it just enough heat to prevent it from making your pancakes cold.  I spread the cream cheese and strawberry Jam between two pancakes, then topped with a little whip cream.  And that’s it!

You can enjoy these without the fruit and jam and cream cheese- substitute a little cinnamon for the blueberries, or enjoy with just maple syrup.  Or even try other fruit… Banana Pancakes are the bomb if they can fit your macros, and are even better with cinnamon and walnuts…. Strawberry banana are a great combo as well!

Macros (without Jam & Cream Cheese, but including Blueberries):  Makes 3 Servings – 150 Calories per serving, 5.4g fat, 10.2g Carbs, 4.5g Fiber, 14g Protein.

Anyways, hope everyone has a great snow day!

Over and Out… – RPTrainer 🙂

Keto Brownies

Hi Everyone!  Happy weekend!  So this weekend’s sweet treat was brownies!  We were feeling like Brownie and Ice Cream Sundaes for our weekend sweet cheat, but still like to try to stay as close to keto as possible, so returning to our normal diet isn’t too difficult.  So here is MY version of Chocolaty Keto Brownies! 🙂

Ingredients

1/4 Cup Almond Flour

1/4 Cup Coconut Flour

1/2 Tsp Baking Powder

1/2 Tsp Salt

1/3 Cup Cocoa Powder (I used 50% Special Dark Hershey’s, 50% Regular Cocoa Powder)

2 Eggs

5 Tbsp Butter (soft or melted)

4 Tbsp Coconut Oil (Liquid state)

1/4 Cup of Swerve (You can use another sweetener if you prefer, but may alter the macros- so calculate accordingly)

1/4 Cup Black Coffee (Fresh Brewed)

1 Tsp Vanilla Extract

Directions

Step One: Preheat the oven to 350 degrees.  And spray a baking pan (I used an 8×8) with cooking spray.

Step Two: Combine dry ingredients listed above- Almond Flour through Cocoa Powder, sift with a fork so no clumps. (Not including the swerve)

Step Three: Combine wet ingredients listed above- 2 eggs through Vanilla Extract (except the coffee! That comes later).

Step Four: Add wet ingredients to the dry and mix until fully combined.

Step Five:  Slowly add in the hot coffee and stir until fully combined.

Step Six: Transfer the batter to the baking pan and cook in the over for around 20 minutes.  I’m honestly not entirely sure on the exact time because most of the time I forget to even measure the ingredients which makes it hard to share a recipe! lol.  So I will say roughly 20 minutes… You can tell when they are done because A- The batter does not jiggle and might even have a few cracks in the top, and B- A toothpick test (stick a toothpick in the center of the brownies when it is just about done.  If the toothpick is clean then the batter is cooked.)

Step Seven: Remove from Oven, let cool slightly and serve warm or package for later 🙂

Makes 12 Servings: Macros: 113 Calories, 11.2g of Fat, 5.9g of Carbs, 1.8g of Fiber (so 4.1 net carbs) and 2g of protein.

Please note- These brownies were moderately fudgey.  To make a fudgier brownie, simply increase the butter by about 1-2 Tbsp.  But I’d try my way first, as there in my opinion were perfect!  Please remember to adjust the macros accordingly as the above will no longer apply if you alter the recipe.

Hope you Enjoy! 🙂

The above Brownie Sundae is made with my homemade brownies, Halo Black Cherry & Vanilla Ice Cream and Reddi Whip Whip Cream! When hot fudge is added to the sundae, we try to keep it to a minimal or choose a healthier option, taking into consideration the sugar, carbs and calories).

#ketobrownies #rpbakes #Ketodesserts #Ketorecipes #ketodessertrecipes #rptrainer #ketolife #ketodiet #healthalternatives #cheatclean

Finding the diet that is right for you…

There are a lot of different types of diets out there (and no I don’t mean fad diets like shake diets or miracle diets). You have the typical 1-2-3 approach, zig-zag dieting, you have carb-cycling, low-carb/high protein, low carb/high fat (keto), reverse dieting, intermittent fasting… So many different diet approaches. Choosing a diet that is right for you depends on your current diet, your activities, and your goals. Sometimes, you might switch from one approach to another. I personally have done all of these at different stages in my training. Some I failed at, and some worked great for me. Let’s briefly discuss these…

1-2-3 Approach- This is the most common, easy to follow plan. It involves balancing out your meals so they are 1 part fat, 2 parts protein, and 3 parts carbohydrates. While many people believe carbs are the enemy, they truly are not. Carbohydrates are our body’s main source of fuel. They are required for brain function, many metabolic processes in the body, energy, etc. It’s not the carbohydrate that is the problem, but rather the type of carbs we eat and the way we eat them that causes problems. Carbohydrates can vary in complexity based on their molecular structure. If you over consume carbohydrates and your body does not need them, then your body converts these to fat and stores them. Balancing out your meals and portioning them properly, coupled with spacing them out throughout the day – will regulate insulin levels, energy levels, and keep your metabolism in check. This diet is usually easy to follow and involves little you have to “give up” since you still get to enjoy foods like breads, pasta, potatoes, etc.

Zig Zag Dieting involves eating a set, structured weight loss meal plan (balanced out macros) for a period of time (such as 3-5 days), then increasing your overall caloric intake to normal for a short period of time (1-2 days) and returning to the diet plan, then repeating this process. The idea and studies behind this plan show that the participants lost weight on the diet plan, gained a little weight back on the increase, but lost more weight each time they returned to the diet plan – thus overall achieving their goal weight without A- depriving themselves of the foods they love, and B- while training their body to adapt efficiently to the fluctuations. So your BMR is adjusting to the changes, rather that adjusting to just the new lower caloric intake.

Carb-Cycling is not for everyone. But before I even get into this, let me say that there is a difference between carb-cycling and carb-loading and right now we are talking about carb-cycling… So Carb Cycling is great for vigorous training… But I wouldn’t recommend it to someone that leads a more sedentary lifestyle. This diet involves reducing your carbohydrate (and often overall caloric intake) for typically 1-3 days, then increasing your carbohydrate intake for 1 day that follows, then repeat the process, reducing again for 1-3 days, increasing again for one day, etc. Long term this is not really an efficient method of dieting as the former two are. In short it can prevent plateaus in weight loss/progress. When I did carb-cycling, I found the more low-carb days I had, the more effective it was. I did this in two programs- one was 2-3 low carb days followed by a high carb day, and the other was every other day was a high carb day. In the diet where I was every other day high/low carb, I wasn’t burning the carbohydrates fast enough. My low carbohydrate day was still 75g of carbohydrates on a reduced calorie diet (1200 calories) and 187.5 carbohydrates on my high carb days. I found my stomach was crampy and uncomfortable and it was effecting my overall performance in the gym and my energy levels. So again, great technique for athletic conditioning, not recommended for everyday lifestyle, and not recommended long term.

Low Carb/High Protein Diets are very popular. Protein is the building block for muscle and a metabolic staple in the diet world. There are so many different types of protein sources available, so this diet can fit many different dieters (vegetarian, vegan, carnivorous, grain-free, gluten free, etc.) The downside to a low carbohydrate diet however, is protein is not typically used as a fuel source for energy. In the short, this is a great program to burn off some excess body fat. Because the body is deprived of carbohydrates it will tap into fat stores for energy when carb sources are low or depleted. However, long term studies show that it lacks proper nutrition, and people were reported with fatigue, muscle weakness, headaches, cramps, diarrhea. The other downside to long term, is most people can’t stick to it forever! They miss the carbohydrates and want to enjoy them, and there is nothing wrong with that, other than when the carbohydrates are being re-introduced into the diet (often too rapidly) people put the weight right back on. If the rate of carbs are increased too quickly the body doesn’t have a chance to adapt to the change and naturally stores them as fat thinking it is a temporary supply.

Low Carb/High Fat Diets, also known as the Ketogenic Diet are typically high fat, moderate protein and low carbohodrate. This diet is designed to use fat for fuel as opposed to carbohydrates. When the body is low on it’s main fuel source, carbohydrates, it will use fat for fuel (whether provided or stored). Protein is typically a last resort for fuel for the body, as it is required for more important processes in the body – like building muscle, repairing tissue, growth and development, etc. A Ketogenic dieter should use healthy fat sources, and try and choose nutrient dense vegetables with their meals that provide fiber. There are always cons to every diet, and it is important to remember that nutrient deficiencies are common in diets like this. Some side effects could include constipation (because the diet is low in carbohydrates, it may be lower in fiber which is why it is important to pay attention to the nutritional makeup of the foods you choose), nausea, bad breath and hair loss. Women also sometimes struggle with this diet due to hormonal imbalance. Again, every person will have different results and effects with a diet. Risk of side effects can be reduced if the dieter is aware of their nutritional needs and what the diet lacks. Supplementation of vitamins and minerals may be required. Ketogenic diet is not for everyone and can be dangerous for people with type 1 diabetes. It is important to consult with a physician and dietitian if you are unsure if this or any other diet is right for you, and especially if you have any health conditions.

Reverse Dieting can be done on any diet plan. The process involves starting yourself at a set number of calories and slowly increasing your caloric intake over time to adjust your metabolism to be able to burn more calories more efficiently. So for example, if I started my diet at 1600 calories for a week or two, the follow week I may increase it by 100 calories to 1700. If no weight is gained, my body has successfully accepted the change and I can attempt in the following week to add another 50-250 calories (depends on size of person/diet/etc.). If weight is gained, the following week I may reduce it to only 50 calories, so 1650 instead of 1700. Everybody’s bodies react differently to changes in the diet. So the results will vary and it may take one person 5 weeks to go from 1600 calories to 2500 calories, and it may take another 10-12 weeks to get comfortable with that same adjustment to caloric intake.

Intermittent fasting is the last diet I would like to mention on here. This diet has been around for a really long time and can be coupled with other diets/methods. This process involves fasting for an extended period of time, typically in the beginning of your day to allow the body to tap into carb and fat storage for fuel. It is not for everyone. Some people prefer eating every 3-4 hours starting from the time they wake up. People that work rotating shifts may not like this diet. It really just depends on the person. On intermittent fasting you should still consume water during your period of fasting, some people also incorporated BCAA’s or a BCAA /Electrolyte Blend. Staying hydrated will keep your metabolism in check, so you don’t confuse the body into thinking it is starving. When the body feels starved, it slows down your metabolic rate, to preserve energy.

An important outlook on any diet…

It is important to understand not only your body, but the diet you choose. Every person is going to react differently to different diet techniques. What works for some, does not always work for others. There are so many factors that play into the results and success (or failure) of a diet. Things like lifestyle and habits, climate, allergies, body type, digestion, stress, genotype, etc. Just so many things that play into your results. This is especially important to know when you read about research studies that involve dieting. If it works for 75% of a control group, it still might not necessarily work for you, and that is okay! No reason to be discouraged, you will find what diet approach IS best for you! The body doesn’t understand what you’re doing, it’s like a machine or vessel, constantly running all these metabolic processes, chemical reactions and building and breaking down compounds to efficiently run and survive. It’s like when you’re driving your car… If you’re two minutes from a gas station and out of fuel, the car doesn’t know “hey I’m only two minutes away I can make it”…It just knows it’s missing a component of what it needs to run…Fuel. The body is very similar. It doesn’t know what you’re doing, it just knows how to use what you provide it with. So having a nutrient rich, healthy diet is important. If you choose a diet that may have vitamin or mineral deficiencies, consult with a doctor or specialist and find what supplements you will need to nourish your body so it does not feel deprived.

Lastly, the idea of dieting shouldn’t be torture. Find an approach that will help you be successful. Be comfortable with it. Embrace the change and the challenge. Believe in yourself. And love yourself and your body. Fuel it right, no matter what the diet approach.

Sources:

ISSA Text: Sports Nutrition Fourth Edition – Daniel Gastelu MS, MFS; Frederick C. Hatfield, PhD

https://www.nbcnews.com/better/health/what-keto-diet-it-right-you-ncna847256

https://www.precisionnutrition.com/all-about-carb-cycling

https://www.webmd.com/diet/news/20040902/low-carb-diets-work-safety-still-issue#1

http://www.eatstopeat.org/who-created-fasting/