Since I gave up eating sugar alternatives like Stevia, Erythritol, Xylitol etc and followed the below guidelines (the majority of the week) I’ve dropped a jean size from 34 inch to 32 inch and have really felt great.
I know I’ve mentioned the below rules before – but they bear repeating as they form the foundation or bedrock of any weight loss and healthy eating plan you may embark on. Of course there are other rules outside of the below 4 – but if you want to keep things simple at the start you would be hard pressed to find an easier template to integrate into your lifestyle. Once you get in sync with the below rules everything becomes super easy!
The 4 Golden Rules are as follows:
1. Skip Breakfast:
For most of us breakfast is our morning meal but if you are a shift worker than treat this rule as the first meal after rest. Numerous studies on animals and soon to be published research on humans will testify to the numerous health benefits of intermittent fasting and eating within a condensed window. It all boils down to giving your body a break to carry out essential maintenance. While you are fasting you will reach a point where your body exhausts the glucose/glycogen stores and starts burning fat for ketones. Your focus will improve and your brain will be running on “clean fuel”. I aim to eat within a 6-8 hour window most days of the week. Does this mean I don’t have a few drinks on Friday and Saturday or the occasional weeknight drink with friends? Hell no – it’s all about balance. If you can get 5-6 days in each week you are doing well and unless you absolutely binge on the other 1-2 days then you will be OK!
2. Don’t Eat between Meals:
Our parent’s generation hardly ever snacked between meals. You ate until you were full and then worked and ate again at the next meal. Snacking is a recent phenomenon!
Does it take a while to get used to this? You bet, but the persistence is worth it as your body gets used to eating only at meal times. This one rule will allow you to eat until you are full (provided you are sensible and eat healthily) as you will be saving a stack of calories by not snacking on biscuits, crisps, chocolate etc.
Combined with rule 1 – you get a big fast between dinner and lunch and then a small fast between lunch and dinner. This small fast also allows your body to recover!
Water, Black coffee, black tea and other herbal teas are allowed between meals.
3. Eat your Meals Within a 45-50 Minute Window:
This one is based on the Dixit diet sweeping India. The theory is that insulin secretion happens in a cycle and that if you extend your meal window beyond 45-50 minutes your body secretes another bout of insulin. If you can keep the insulin secretions to 1 per meal it benefits your body and your weight!
I now aim to finish each meal within 30-40 minutes. I don’t race through my meals so I get indigestion but equally I don’t start eating until everything is in place. Of course this is harder to do in a restaurant – so don’t beat yourself up at these times!
4. Look After your Sleep:
Intermittent Fasting and not eating between meals is doubly and triply harder if you haven’t had a good night’s sleep! I have bought a magnesium spray on Amazon and I spray 10 sprays on my body
and massage it in before bed – it works wonders. At lunch time I steep saffron strands in boiling water for 5 minutes, strain and drink the remaining liquor. This gives me a deep restful sleep and sets me up for the day ahead. My hormones are kept on an even keel when I’ve had a great night’s sleep. I used to steep 2 strands of saffron but have now increased it slightly to 4-6 as you get used to the dosage. NOTE – please don’t use saffron if you are manic depressive or on anti-depressant medication. Also don’t overdo it with saffron as it can cause migraines, andsickness etc. Start of low and work your way up!
Try the above out combined with a predominantly healthy eating plan and some vigorous exercise like High Intensity Interval Training (twice a week) and you will be amazed at the results.
Please do let me know how you get on!