Hope you all had a good Easter.
I think I didn't stop eating chocolate all weekend and now I have the guilts. Chocolate is definitely my weak spot if I start I could literally keep eating it all day. If you are like me and had completed the 7 day carb cycle depletion and went off track at the weekend-don't worry all is not lost. You can still get back on track without have to start all over again.
Getting Back on Track:
So EVERY time you fall off track, complete the 3 or 4 days of the carb depletion cycle in a row. This will RESET all your metabolic triggers while rapidly depleting muscle and liver glycogen to get fat loss moving again.
After that go back to the same day that you left off and jump back into your carb cycling.
Shaun Hadsall's Guidelines for your Depletion Days:
1. Consume zero starches or fruits for 3 or 4 days in a row.
Remember, this should equate to a total of no more than 20 to 25 grams of impact carbs for the day. Just a reminder, impact carbs are all carb grams minus the fiber.
Make sure you consume protein at every meal to help increase satiety and keep your body in an anabolic, high-energy fat-burning environment.
2. Increase your friendly fats and double your servings of green cruciferous veggies on deplete days.
When you lower carbs you’ll automatically need energy from other sources. Friendly fats and cruciferous veggies should be your go to macronutrients to help provide this needed energy.
Some good examples to use for friendly fats are wild caught fatty fish like salmon, olive oil, coconut oil, grass fed butter and small amounts of raw nuts. Spinach, kale, broccoli, cauliflower, asparagus, green beans, and cabbage are great choices for extra veggies.
This will help provide all the fiber, vitamins, and minerals necessary to maximize fat-loss during the carb deplete.
But it will also help you with appetite control and cravings.
3. Double your daily water intake on deplete days and the day after a food binge.
Water can undo the damage of over-eating and gets rid of post weekend carb bloat while also facilitating other metabolic processes that burn fat.
Remember, if you cheated this past weekend you’ll be holding almost an extra 3 grams of water for every gram of carb you consumed.
So if you had a few slices of pizza, some bread and a bowl of ice cream we’re talking an extra 700 to 1000 grams of water sitting under your belly skin.
The more water you "give" your body, the less it will hold onto. So if you feel like you’re holding water or bloated - drink MORE water.
