Nutrient-dense foods

Replenish depleted nutrient stores from eating excess refined foods over time.

STARCHY CARBOHYDRATES AFTER EXERCISE

(See here for dense carb sources); eat approximately 30-75g of carbohydrates only in a post-workout meal depending on the length of exercise. Track how you feel, and add/subtract if you are not making progress or don’t feel well-fueled for exercise the next day.

STRESS MANAGEMENT

Keep systemic inflammation low and allow your body to let go of excess fat.

SLEEP

Sleep at least eight hours every night in a dark room in order to wake up refreshed and without cravings during the day.

MOVEMENT

Slowly introduce weight training with moderate to heavy loads, not excessively demanding in terms of stress response or cortisol output. If you are not fatigued, try high intensity exercise for 5-25 minutes a few times per week (not more than four).

Take walks outside, or practice gentle yoga for movement without systemic stress.

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GLUTEN & DAIRY

Gluten 100% of the time. See here the “Guide to Gluten”; avoid dairy for its potential growth-promotion effects. (Butter and ghee are okay.)

EXCESS DIETARY FAT

This does not mean to avoid fat, but eat the naturally occurring fat in your foods (meats, seafood, eggs, avocado) as opposed to adding a lot extra fat when cooking.

FRUIT

The sweet taste may trigger the desire for more sweet foods. Instead, opt for starch as a carbohydrate source. Eat fruit only in small amounts as a dessert, not a regular part of meals.

REFINED FOODS, SWEETENERS, & ALCOHOL

They will impair your liver’s ability to detoxify and lose fat.

EXCESS caffeine

Caffeine can be a stressor and may increase cortisol response and promote weight-loss resistance.

ENVIRONMENTAL TOXINS

Toxins and estrogens (xenoestrogens), including the excessive use of plastics, commercially raised meats, and non-organic foods can disrupt hormonal balance.

Дата добавления: 2015-11-14