Step 1: Eliminate Sugar
I also went on to eliminate ALL sugars in my diet except for whole fruits. Some people have the mistaken notion that natural or organic sugars would be ok on a Paleo diet, but that is NOT true. No Honey, No Maple Syryp, No "organic" or "raw" sugar. If it's not in a whole piece of fruit, sugar was completely off limits. By the way, I said whole fruits so no fruit juices either. If you do buy packaged foods, read your labels! In case you're not sure, here is the list of alternate names for sugar. If you see one of these on the ingredients list, it has sugar in it!
As seen in my previous post, sugar has a very powerful effect on the human brain. It will cause you to eat much more that your body actually needs. The more you eat, the more you will crave. To many people, sugar is truly a drug. It also raises your insulin levels, which make you crave more and eat more throughout the day. Stop the cycle! Try a detox to see exactly how you respond. Eliminate all added sugars!
Step 2: Eliminate Grains
The media and advertising will tell you to eat several servings of "whole grains". Honestly, they are not really that nutritious, and most of the time the only effect they have on your body is to raise your blood sugar. Yes, all grains will raise your blood sugar, thus affecting your body's insulin levels. Did you know that on the glycemic index, whole grain bread is equivalent to coca-cola?
“I get my fiber from fruits and vegetables. Best of all, our gut bacteria can actually digest the fiber from fruits and vegetables, thereby producing short chain fatty acids that improve our metabolic health. Grain fiber is just a bulking agent that fills your toilet bowl.”
-Mark Sisson www.marksdailyapple.com
“Since they’re bound up to phytic acid, the minerals in grains aren’t really even all that bioavailable to your body. What you see listed on the nutritional facts isn’t what you’re actually absorbing and assimilating. I get my minerals from plants, fruits, and animals, which our bodies can actually absorb.”
-Mark Sisson www.marksdailyapple.com
In my experience, cutting grains has greatly reduced my hunger and food cravings. A lot of this is anecdotal, but I have seen a LOT of success in those who have taken the step not only to cut out sugar, but also cutting out grains. This step is very difficult, but it's one that can produce big results.
Step 3: Stay The Course for At Least 3 Weeks!!
This is why I am such a fan of the Whole30 plan (Whole30.com). It is the only diet I have ever tried that actually asks for 100% compliance for the entire plan.
The last time I did the strict Whole30 plan, by around day 20 I started to feel like a dieting superhero. Not only was I sticking to the very difficult Whole30 plan, but by the third week, it just got EASY. For me, abstinence from certain foods led to a higher level of self control. It was hard at first, but once you break through, it gets so much easier.
So many diets out there talk about cheat days, cheat meals, 80/20, "everything in moderation", etc. This may work for some people, but for those of us with a serious health and weight problem, 100% adherence to this plan may actually be the breakthrough that we need.
If you are serious about beating your food cravings and addictions, do not just halfway do these steps, because it probably won't work. For 3 weeks, stick to the plan 100%!
Are you ready to try this? Here are some Practical Tips:
- If this seems too hard, ease into it. Do step one for a week, and then add step two. Once you have both in place, then you can start your three week count.
- The first week will be extremely hard. Be prepared for headaches, feeling tired, and being grumpy. It WILL pass.
- Don't play dumb. Read your food labels and know what is in your food.
- No one can make you eat anything. (unless they strap you down and force feed you) Do not allow anyone to pressure you into going off of the plan, even close family members.
-EAT! I am not telling you to stop eating, only to stop eating certain things. Don't go hungry. Eat plenty of healthy meats, veggies, fruits, nuts and other whole foods.
-GET SUPPORT!! Find a family member or friend that can do this with you. If you need extra support, click the button below to contact me about individual weight loss coaching.