DO'S
Do's
✔ Choose your best lifestyle-friendly weekly menu,
✔ List, Shop, and prepare your weekly food on the Sunday,
✔ Post up your weekly menu on the fridge,
✔ Note - meal portions are recommendations based on the average appetite and energy needs. They may require subtle tinkering.
Do - Employ these appetite satisfaction brain tricks.
✔ 40% of meal calories from protein - see menu,
✔ Every meal must feature a good dietary fibre portion,
✔ Start every meal with a glass of water - ideally gassed and lightly salted with pink Himalayan salt,
✔ Eat slowly - eating and talking is a good idea, void of distracting screens,
✔ Add spices like cayenne pepper, wasabi, and soy sauce,
✔ Finish breakfast and lunch with a caffeinated drink - coffee (ideally black), Tea, or Green Tea,
✔ Consider a post evening meal, Ginger & Lemon Tea,
✔ Fast, 3/7 lunches,
✔ Use smaller plates,
✔ After plating, contain and store remaining food,
✔ Brush your teeth after your meal,
✔ Exercise 'aerobically'/ meaning, more easily, during the Hunger Games,
✔ Read a paperback before bed and consider Valerian Forte for sleeping support,
✔ A little evening quality dark chocolate,
✔ Solid over liquid meals,
✔ During Days 1-21, if you don't feel hungry at 'mealtime' still eat, a little.
Do's
✔ Choose your best lifestyle-friendly weekly menu,
✔ List, Shop, and prepare your weekly food on the Sunday,
✔ Post up your weekly menu on the fridge,
✔ Note - meal portions are recommendations based on the average appetite and energy needs. They may require subtle tinkering.
Do - Employ these appetite satisfaction brain tricks.
✔ 40% of meal calories from protein - see menu,
✔ Every meal must feature a good dietary fibre portion,
✔ Start every meal with a glass of water - ideally gassed and lightly salted with pink Himalayan salt,
✔ Eat slowly - eating and talking is a good idea, void of distracting screens,
✔ Add spices like cayenne pepper, wasabi, and soy sauce,
✔ Finish breakfast and lunch with a caffeinated drink - coffee (ideally black), Tea, or Green Tea,
✔ Consider a post evening meal, Ginger & Lemon Tea,
✔ Fast, 3/7 lunches,
✔ Use smaller plates,
✔ After plating, contain and store remaining food,
✔ Brush your teeth after your meal,
✔ Exercise 'aerobically'/ meaning, more easily, during the Hunger Games,
✔ Read a paperback before bed and consider Valerian Forte for sleeping support,
✔ A little evening quality dark chocolate,
✔ Solid over liquid meals,
✔ During Days 1-21, if you don't feel hungry at 'mealtime' still eat, a little.
DONT'S
Don't
✔ Make it up as you go,
✔ Catch yourself eating a commercial meal, unless,
✔ GIve up after three days - please, you gotta have a crack!
Don't - Employ these appetite enhancers.
◦ Loads of complex carbohydrates - pasta, bread, commercial wheat-based cereal,
◦ Most products containing refined sugar - including sauces,
◦ Snacking on commercial so-called healthy bars (eg. muesli-bars),
◦ Beer on an empty stomach,
◦ A pantry of appetite enhancing food - corn chips, rice crackers, biscuits, sweets, sugar-coated nuts,
◦ Sweet chilli sauce - well - pretty much most commercial sauces,
◦ Soups, which, for the most part, will leave you hungry shortly after,
◦ Get caught eating, particularly the volume, what people around you are consuming,
◦ All protein shakes, particularly, chocolate, strawberry and vanilla flavoured,
◦ Eat salad only, be sure to add sufficient protein,
◦ Exercise too hard or too long, beyond your current fitness level - see Exercise Guidelines.
Don't
✔ Make it up as you go,
✔ Catch yourself eating a commercial meal, unless,
✔ GIve up after three days - please, you gotta have a crack!
Don't - Employ these appetite enhancers.
◦ Loads of complex carbohydrates - pasta, bread, commercial wheat-based cereal,
◦ Most products containing refined sugar - including sauces,
◦ Snacking on commercial so-called healthy bars (eg. muesli-bars),
◦ Beer on an empty stomach,
◦ A pantry of appetite enhancing food - corn chips, rice crackers, biscuits, sweets, sugar-coated nuts,
◦ Sweet chilli sauce - well - pretty much most commercial sauces,
◦ Soups, which, for the most part, will leave you hungry shortly after,
◦ Get caught eating, particularly the volume, what people around you are consuming,
◦ All protein shakes, particularly, chocolate, strawberry and vanilla flavoured,
◦ Eat salad only, be sure to add sufficient protein,
◦ Exercise too hard or too long, beyond your current fitness level - see Exercise Guidelines.
PRINTABLE MENU & PLANNER
⁍ You should feel like you're working but never stressed.
⁍ You must finish feeling like you could have continued.
⁍ Effort is perceived at your 5-7/10, only.
⁍ Your good form should never be placed under stress.
⁍ As your fitness improves you'll move faster at 'your' 5-7/10 effort zone.
⁍ Click the blue icon below for a closer look at 'your' ideal exercise effort.
