If you’re anything like me, you like going out to eat on weekends. And many times…
That means delicious breakfasts, late night dinners with friends or family, maybe a dessert or a drinky poo or two…
Here’s the thing though…
Doing these things on weekends is not a bad thing. In fact…
You can see amazing results while still enjoying life.
And you SHOULD!
Don’t allow your diet or way of eating to run your life.
And don’t beat yourself up if you went and had some fun this weekend.
Personally I do eat by the 99/1 rule = I eat really good 99% of the time. I blame my overly sensitive digestive system. See, I’d rather have a good time out and eat perfect, than, eat like crap and then have stomach issues and want to go home….feeling me? Example, the other night I had ice cream….just 1/4 cup and my stomach was over the top nauseous – I could barely deal.
Typically for me I choose ONE day on the weekend and eat what I want, then get right back on track come Monday.
For me, after a weekend, I love focusing Monday’s on getting back on track!
This means a combination of a lower carb dayand an intense workout like the ones I offer in my Jumpstart A Better You Virtual Bootcamps.
Check out these portions visuals I added here below – aren’t these amazing? You know what I found once I started actually paying attention to my macros portions?? I was over eating! YEP and that = weight gain! I was weighing in 10lb over my usual weight just a few weeks ago and I DIALED IN my nutrition and BOOM….4lbs lost in ONE WEEK and my back fat is less and I fit better into my shorts and I just FEEL AMAZING!
For a lower carb day…
Here’s a super simple outline you can follow:
At each meal choose…
-one source of protein (deck of cards)
-one healthy fat (1 tsp)
-1-2 veggies (1/2 cup in hand)
For example, breakfast could be…
1/2 avocado (healthy fat),
and spinach (veggie)
Lunch could be…
-Chicken stir fry:
cooked in 1 tsp avocado or coconut oil (healthy fat)
The combo of a great workout and lower carb day to kick off your week is seriously one of the best ways to get back on track and feel amazing.
Of course, the best results come from a plan you follow consistently while still building in your flexibilties 🙂 I can help with that when you join my bootcamp.
For my full nutrition plan, I prefer to follow a portion container/macros plan – its so simple!
I’ll be meal prepping salmon, chicken, hard boiled eggs this week for most of my meals; a giant yummy salad daily, a protein shake daily, apples with peanut butter or nuts for a snack and a dinner with the same formula as listed above.
If you would like help with macros/portion assessment, you can go here to get a personal assessment from me here.
Of course EVERY DAY I use my pure theraputic ketones. They are LIFE!!! I use them first thing in the morning and I have totally eliminated coffee, and I use another early afternoon – they are AMAZING!
You can grab a box here or a trial variety pack here.
Be sure to hop in to my Happy Healthy Fit Empowered support group on FB! We’ll be doing a 5 day Modified Keto challenge next week!
What do you need to most support and guidance with when it comes to your wellness journey?
I hope this was helpful,
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