Nutrition Week 3:
Last week you have cut all the starchy carbs from your daily nutrition. This week we will start adding them back. It is important for you to stay focused, notice when you are feeling unsatisfied with food, or tired, etc. This is when we start making changes and adding carbohydrates, increasing non starchy at first and then adding starchy as well. Remember that you are the only person who can tell what is your optimal fuel mix. If you like stats and numbers you can use My Fitness Pal App to track your nutrition. This is still a very challenging week so ask for help whenever you need it. At the end of the week plan your meals for the next week, prepare recipes and make a shopping list. If you cannot avoid eating out try to plan in advance to what restaurant you will go and what food you will order there.
You do not have to use the FINE TUNE YOUR MACROS file yet.
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 (artichokes, corn, peas, potato, sweet potato, yam or winter squash)
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. for dinner, then lunch and then breakfast.
If that goes well raise your starchy vegetable intake to two tablespoons per meal, starting with dinner, than lunch, than breakfast
Than if that is still fine substitute your starchy carbohydrates with some grains.
Eat until you are full but not stuffed
Have snacks between meals of the same food choice
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.
Stage 1: Sauerkraut to support the gut
Stage 2: Increased amount of no starchy vegetables
Stage 3: Added Beetroot