Week 2 plan:
We will follow the 12 step plan to find your fuel mix. This is a challenging week so ask for help whenever you need it.
You do not have to use the FINE TUNE YOUR MACROS file yet.
Eliminate majority carbs for 5-7 days: grains, cereals, breads, desserts, fruits, starchy veg and milk products. Start with only a small portion of non starchy vegetables in comparison to the amount of protein you eat. This is your baseline!
Eat freely on any proteins and fats from your allowable list
During these few days limit your vegetable intake to non-starchy veg, mentioned at your nutrition type. Start with just a small portion of these
Eat until you are full but not stuffed
Have snacks between meals of the same food choices
Most types will feel much better almost immediately. You may be able to go much longer without eating. Other people may experience a carb withdrawal effect for the first 48h, feeling lethargic, having extreme sweet cravings or headaches. So just hang on to it and soon you should start experiencing positive changes.
After 5-7 days you will start feeling unsatisfied with your food, hungry, tired, short tempered and crave sweets again. It is a sign to start increasing the amount of non starchy vegetables in comparison to your protein intake.
If that does not help add a tablespoon of starchy vegetables to your dinner.
If you feel well or even better after adding your starchy vegetables to your dinner, add one tablespoon to your lunch and then one tablespoon to your breakfast.
Drink plenty water: 2.5-3l/day is your target
If you feel overwhelmed let us know. Share your experience, questions and doubts in our Facebook group. There is always minimum one more person who will feel the same but may not want to talk about it.
I felt fantastic for full 5 days - plenty energy, no cravings. On the 6th day I started feeling unsatisfied after my meals. I had plenty food, I was not hungry, but felt like I wanted something else, something more to eat. This is when I started increasing the amount of non starchy vegetables in my meals. As it was not helping either, and I still felt unsatisfied after every single meal, on Sunday (day 7) I added first portion of potatoes to my meal.
Stage 1: Breakfast Example
Stage 1: Lunch Example
Stage 1: Dinner Example