In Module 3, we will start walking the path from where you are to where you choose to be. You may notice that this module contains Steps and not Lessons. This is intended to help reinforce the idea that there is an action to take, rather than something to learn.
Knowing “what to eat” is not the same thing as making new food choices. One has the potential to change your life. The other does not.
You may easily spend three months, six months, or even a year progressing through this section of the course. Remember to own your own pace, never rushing yourself and never telling yourself a story that results in feelings of deprivation.
Success comes from choosing satisfied over starving!
Please, [accessally_user_firstname]… choose peace, not perfection.
Since perfection is, for all intents and purposes, unattainable, let’s not even bother with its pursuit. Instead, make this path yours.
I will say it as many times as needed – there is no “right way.” There is only the way that works for you, in your life, with your goals, and with your constraints and demands.
This is NOT an invitation to use life as an excuse!
This IS an invitation to carve a path that is realistic in its challenge. The goal is to balance compliance with compassion in a way that moves you toward your goal and feeds all the important parts of you, including your spirit.
If an honest assessment of your starting point is best described as the Standard American Diet, you have much to be excited about. I’m not joking! You have the privileged position of having much to gain from just a few simple steps!
How do you know if your diet is the S.A.D.?
Here are some clues:
You regularly start your day by adding creamer and sugar to your coffee. Breakfast may include cereal & milk, granola and yogurt, a bagel or poptart, or some other low-effort option. Lunch could include a sandwich or a wrap, a slice of pizza, or something you can grab in less than 10 mins at a nearby restaurant. Dinner is similar. You often snack between meals and love to have something sweet or salty after dinner.
If this is where you begin, my recommendation is that you choose one category of food to eliminate, taking yourself closer to an anti-inflammatory diet. It could be grains. That would be ALL the bread products you eat – cereals, crackers, bread, pasta, etc. Even oatmeal. Even rice. Or you could choose dairy, eliminating cheese, cream sauces, milk, cream and creamer. And of course, you could choose sweets, eliminating desserts, granolas, trail mix, sodas, ice cream, and excessive fruit.)
If you’re brave or impatient, dive right in and eliminate two or all the categories that stand between you and an anti-inflammatory diet.
At this point, there is no need to worry about carb content, so eating potatoes, sweet potatoes, and other starchy foods not covered above are fine, as long as you’re not trying to exploit a loop hole.
I suggest you stay in this transitional phase for 1-4 weeks before making further changes. Give your body time to adapt.
Let me start by saying, you don’t have to go any further!
I have seen many people lose plenty of weight and win huge non-scale victories by simply transitioning from the Standard American Diet to an anti-inflammatory diet. If done consistently, there is PLENTY to accomplish right here.
For those of you who want to move on…
From the Anti-Inflammatory Diet, you can eliminate beans and lentils, and without much effort find yourself in the Paleo/Primal spectrum. At this point, you will benefit from adding vegetable oils to your radar for things to reduce or eliminate.
Vegetable oils are often found in packaged foods, even the healthiest ones, and will be listed on a label as safflower, sunflower, canola, corn, or cottonseed oil. Check your roasted nuts!
You can easily upgrade by using coconut oil, ghee, and avocado oil for cooking. Olive oil is great on salads, but does not tolerate high heat.
As before, I suggest you stay in this transitional phase for 1-4 weeks before making further changes. Give your body time to adapt.
If you’re really looking to supercharge your weight loss efforts, while gaining huge improvements in mental clarity and focus, The Keto Diet may be your best bet. But be warned, this is not a compassionate diet!
What I mean by the ketogenic diet not being compassionate is that it is not very tolerant of “cheats.”
Remember from Module 2, The Keto Diet is a VERY low carb diet. It is most commonly coupled with high healthy-fat consumption, but this inverse relationship between low carb and high fat is the key. If you are carrying a substantial amount of excess weight, you can probably tolerate low carb and low fat for periods of time while your body’s stores provide fat for your metabolic furnace, however it is NOT advisable to eat a high fat meal and then couple that with excess carbs. Combining high fat and high carbs puts you back on the SAD track, and it will almost certainly result in weight gain, or at the very least, prevent you from losing weight and enjoying non-scale victories.
Want to know why? Ask me on one of the member support calls, and I’ll break it down for you in detail!
Here’s the short version:
Consumption of carbohydrates (and protein to a lesser degree) cause the body to release insulin. Insulin then tells your body to store all the fuel in circulation. If you’ve just consumed a lot of fat, you have a lot of fuel in circulation. This is fine if your body won’t store it. In fact, it’s one of the things that causes energy and concentration to skyrocket when you’re on The Keto Diet. But lots of fuel and lots of insulin equals lots to store.
As you increase your fat content, please make sure your fats are coming from natural, healthy sources. These include raw nuts, avocados, olives, fat from organic, pastured, and grass-fed animals. Also, make sure you get enough salt. Many people experience what they call the keto flu in the first week or two on an ultra-low carb diet, and it can be prevented or significantly reduced by adding salt to your food.
As before, I suggest you stay in this transitional phase for 1-4 weeks before making further changes. Give your body time to adapt.
The next two strategies I will introduced can actually be combined with The Anti-Inflammatory Diet, The Paleo/Primal Diet, or The Keto Diet, which is why we will discuss them together.
Note – while it’s not impossible, I do not recommend that you combine fasting with the Standard American Diet!
FODMAPS are the Fermentable Oligo-, Di-, and Mono-saccharides And PolyolS
Honestly, don’t worry about what that means. What you really need to know that these are the high fiber vegetables and fruit that feed your gut bacteria.
But aren’t gut bacteria a good thing? Well… yes. Unless you have too many, and unless they’re in the wrong place (you should have lots in your colon and not many in your small intestines).
If you suddenly bloat and get gurgly within 15-20 mins after a meal, that’s a sign that you have too many bacteria in the wrong place, making the Low-FODMAP variation worth a try.
There are far too many FODMAPs to list, so please see the Resources tab below for a link to a great list. Remember, you can reduce FODMAPS while focusing on any of the dietary strategies discussed below. Consider it a bonus.
And then there’s Fasting…
Fasting is NOT starvation. Starvation is the involuntary restriction of food. Fasting is the voluntary restriction of food for a specific duration of time and for a specific, therapeutic purpose. When it comes to weight loss and non-scale victories, your results may increase exponentially if you fast for 16-24 hours a few days a week. This is accomplished by skipping breakfast and/or lunch a few times. Black coffee – or “bulletproof” coffee are allowed. And of course, drink water.
Caloric restriction will decrease your metabolism, but fasting does not. In fact, fasting often has the opposite effect, causing a spike in metabolic function. I’ll be honest, it takes some getting used to, but results in a spike in mood, energy, and mental clarity that’s hard to top.
People often ask, and I’m happy to share, about my personal dietary habits.
What works for me is a combination of The Keto, Low-FODMAP and Fasting approaches.
Most days, I start the day with coffee + ghee + MCT oil, blended together. I may have another between 10 and 11 am. If I’m hungry, I may eat a late lunch, consisting of a salad with lots of olives, veggies, olive oil along with bacon or roasted chicken. Then dinner is usually comprised of locally sourced organic beef + low FODMAP vegetables.
I don’t snack between meals. I don’t eat after dinner.
On rare occasions, I enjoy a small amount of 95% cacao chocolate (Wicked Dark by Taza). I have a glass of red wine once a month, at the most.
I’m NOT saying this is the perfect diet. I’m NOT saying that it will be right for you. I’m simply saying that it works for me, and to the extent that it’s helpful, it’s worth a try.
Have you noticed? People eat fast!
It is common for people to swallow their food and take the next bite before they’ve taken the time to chew it thoroughly, much less taste it completely.
Your body takes about 20 minutes to fully register that she’s had enough to eat. When you eat fast, you’re likely to eat way more than you need because you haven’t allowed time for your body to communicate that she is full. Then you’re stuffed, sluggish, and frustrated.
Your ninja exercise for this week is to find out how long it takes you to eat, then slowly add time to each meal until you spend roughly 30 minutes eating lunch and dinner. If you eat breakfast, it may not take as long simply because most people aren’t hungry for a big meal in the morning.
So if you spend 10 minutes eating lunch and 15 minutes eating dinner, simple make note of that and then add 30 seconds to 1 minute to each meal every few days until you spend 25-35 minutes for each of these meals. Notice how this changes the amount you eat, your digestion, and your mood after meals.
It’s important to me that you have enough information to succeed, without providing so much information that you become trapped. In my best attempt to honor that spirit, I produced this guide to walk you through what Module 3 could look like. It provides additional details to clarify terms used along the way.
Here is a Step by Step Companion Guide to walk you through this process.
Use this workbook to take the material much deeper. This is the meatiest module in the course, so please take your time and take notes.
Practical Paleo with Dianne Sanfilippo
Keto Recipes on Delish.com
I don’t usually recommend tracking your food, but if you’re going to try The Keto Diet, it can be very helpful to track your food intake for a few weeks. This helps you to learn what’s (carbs, protein, fat) in what, until you get the hang of it. I often recommend the app Carb Manager for those aiming to get a feel for this path.
SELECT YOUR MODULE
In Module 3, we will start walking the path from where you are to where you choose to be. You may notice that this module contains Steps and not Lessons. This is intended to help reinforce the idea that there is an action to take, rather than something to learn.
Knowing “what to eat” is not the same thing as making new food choices. One has the potential to change your life. The other does not.
You may easily spend three months, six months, or even a year progressing through this section of the course. Remember to own your own pace, never rushing yourself and never telling yourself a story that results in feelings of deprivation.
Success comes from choosing satisfied over starving!
Please, [accessally_user_firstname]… choose peace, not perfection.
Since perfection is, for all intents and purposes, unattainable, let’s not even bother with its pursuit. Instead, make this path yours.
I will say it as many times as needed – there is no “right way.” There is only the way that works for you, in your life, with your goals, and with your constraints and demands.
This is NOT an invitation to use life as an excuse!
This IS an invitation to carve a path that is realistic in its challenge. The goal is to balance compliance with compassion in a way that moves you toward your goal and feeds all the important parts of you, including your spirit.
If an honest assessment of your starting point is best described as the Standard American Diet, you have much to be excited about. I’m not joking! You have the privileged position of having much to gain from just a few simple steps!
How do you know if your diet is the S.A.D.?
Here are some clues:
You regularly start your day by adding creamer and sugar to your coffee. Breakfast may include cereal & milk, granola and yogurt, a bagel or poptart, or some other low-effort option. Lunch could include a sandwich or a wrap, a slice of pizza, or something you can grab in less than 10 mins at a nearby restaurant. Dinner is similar. You often snack between meals and love to have something sweet or salty after dinner.
If this is where you begin, my recommendation is that you choose one category of food to eliminate, taking yourself closer to an anti-inflammatory diet. It could be grains. That would be ALL the bread products you eat – cereals, crackers, bread, pasta, etc. Even oatmeal. Even rice. Or you could choose dairy, eliminating cheese, cream sauces, milk, cream and creamer. And of course, you could choose sweets, eliminating desserts, granolas, trail mix, sodas, ice cream, and excessive fruit.)
If you’re brave or impatient, dive right in and eliminate two or all the categories that stand between you and an anti-inflammatory diet.
At this point, there is no need to worry about carb content, so eating potatoes, sweet potatoes, and other starchy foods not covered above are fine, as long as you’re not trying to exploit a loop hole.
I suggest you stay in this transitional phase for 1-4 weeks before making further changes. Give your body time to adapt.
Let me start by saying, you don’t have to go any further!
I have seen many people lose plenty of weight and win huge non-scale victories by simply transitioning from the Standard American Diet to an anti-inflammatory diet. If done consistently, there is PLENTY to accomplish right here.
For those of you who want to move on…
From the Anti-Inflammatory Diet, you can eliminate beans and lentils, and without much effort find yourself in the Paleo/Primal spectrum. At this point, you will benefit from adding vegetable oils to your radar for things to reduce or eliminate.
Vegetable oils are often found in packaged foods, even the healthiest ones, and will be listed on a label as safflower, sunflower, canola, corn, or cottonseed oil. Check your roasted nuts!
You can easily upgrade by using coconut oil, ghee, and avocado oil for cooking. Olive oil is great on salads, but does not tolerate high heat.
As before, I suggest you stay in this transitional phase for 1-4 weeks before making further changes. Give your body time to adapt.
If you’re really looking to supercharge your weight loss efforts, while gaining huge improvements in mental clarity and focus, The Keto Diet may be your best bet. But be warned, this is not a compassionate diet!
What I mean by the ketogenic diet not being compassionate is that it is not very tolerant of “cheats.”
Remember from Module 2, The Keto Diet is a VERY low carb diet. It is most commonly coupled with high healthy-fat consumption, but this inverse relationship between low carb and high fat is the key. If you are carrying a substantial amount of excess weight, you can probably tolerate low carb and low fat for periods of time while your body’s stores provide fat for your metabolic furnace, however it is NOT advisable to eat a high fat meal and then couple that with excess carbs. Combining high fat and high carbs puts you back on the SAD track, and it will almost certainly result in weight gain, or at the very least, prevent you from losing weight and enjoying non-scale victories.
Want to know why? Ask me on one of the member support calls, and I’ll break it down for you in detail!
Here’s the short version:
Consumption of carbohydrates (and protein to a lesser degree) cause the body to release insulin. Insulin then tells your body to store all the fuel in circulation. If you’ve just consumed a lot of fat, you have a lot of fuel in circulation. This is fine if your body won’t store it. In fact, it’s one of the things that causes energy and concentration to skyrocket when you’re on The Keto Diet. But lots of fuel and lots of insulin equals lots to store.
As you increase your fat content, please make sure your fats are coming from natural, healthy sources. These include raw nuts, avocados, olives, fat from organic, pastured, and grass-fed animals. Also, make sure you get enough salt. Many people experience what they call the keto flu in the first week or two on an ultra-low carb diet, and it can be prevented or significantly reduced by adding salt to your food.
As before, I suggest you stay in this transitional phase for 1-4 weeks before making further changes. Give your body time to adapt.
The next two strategies I will introduced can actually be combined with The Anti-Inflammatory Diet, The Paleo/Primal Diet, or The Keto Diet, which is why we will discuss them together.
Note – while it’s not impossible, I do not recommend that you combine fasting with the Standard American Diet!
FODMAPS are the Fermentable Oligo-, Di-, and Mono-saccharides And PolyolS
Honestly, don’t worry about what that means. What you really need to know that these are the high fiber vegetables and fruit that feed your gut bacteria.
But aren’t gut bacteria a good thing? Well… yes. Unless you have too many, and unless they’re in the wrong place (you should have lots in your colon and not many in your small intestines).
If you suddenly bloat and get gurgly within 15-20 mins after a meal, that’s a sign that you have too many bacteria in the wrong place, making the Low-FODMAP variation worth a try.
There are far too many FODMAPs to list, so please see the Resources tab below for a link to a great list. Remember, you can reduce FODMAPS while focusing on any of the dietary strategies discussed below. Consider it a bonus.
And then there’s Fasting…
Fasting is NOT starvation. Starvation is the involuntary restriction of food. Fasting is the voluntary restriction of food for a specific duration of time and for a specific, therapeutic purpose. When it comes to weight loss and non-scale victories, your results may increase exponentially if you fast for 16-24 hours a few days a week. This is accomplished by skipping breakfast and/or lunch a few times. Black coffee – or “bulletproof” coffee are allowed. And of course, drink water.
Caloric restriction will decrease your metabolism, but fasting does not. In fact, fasting often has the opposite effect, causing a spike in metabolic function. I’ll be honest, it takes some getting used to, but results in a spike in mood, energy, and mental clarity that’s hard to top.
People often ask, and I’m happy to share, about my personal dietary habits.
What works for me is a combination of The Keto, Low-FODMAP and Fasting approaches.
Most days, I start the day with coffee + ghee + MCT oil, blended together. I may have another between 10 and 11 am. If I’m hungry, I may eat a late lunch, consisting of a salad with lots of olives, veggies, olive oil along with bacon or roasted chicken. Then dinner is usually comprised of locally sourced organic beef + low FODMAP vegetables.
I don’t snack between meals. I don’t eat after dinner.
On rare occasions, I enjoy a small amount of 95% cacao chocolate (Wicked Dark by Taza). I have a glass of red wine once a month, at the most.
I’m NOT saying this is the perfect diet. I’m NOT saying that it will be right for you. I’m simply saying that it works for me, and to the extent that it’s helpful, it’s worth a try.
Have you noticed? People eat fast!
It is common for people to swallow their food and take the next bite before they’ve taken the time to chew it thoroughly, much less taste it completely.
Your body takes about 20 minutes to fully register that she’s had enough to eat. When you eat fast, you’re likely to eat way more than you need because you haven’t allowed time for your body to communicate that she is full. Then you’re stuffed, sluggish, and frustrated.
Your ninja exercise for this week is to find out how long it takes you to eat, then slowly add time to each meal until you spend roughly 30 minutes eating lunch and dinner. If you eat breakfast, it may not take as long simply because most people aren’t hungry for a big meal in the morning.
So if you spend 10 minutes eating lunch and 15 minutes eating dinner, simple make note of that and then add 30 seconds to 1 minute to each meal every few days until you spend 25-35 minutes for each of these meals. Notice how this changes the amount you eat, your digestion, and your mood after meals.
Here is a Step by Step Companion Guide to walk you through this process.
Practical Paleo with Dianne Sanfilippo
Keto Recipes on Delish.com
I don’t usually recommend tracking your food, but if you’re going to try The Keto Diet, it can be very helpful to track your food intake for a few weeks. This helps you to learn what’s (carbs, protein, fat) in what, until you get the hang of it. I often recommend the app Carb Manager for those aiming to get a feel for this path.
In Module 3, we will start walking the path from where you are to where you choose to be. You may notice that this module contains Steps and not Lessons. This is intended to help reinforce the idea that there is an action to take, rather than something to learn.
Knowing “what to eat” is not the same thing as making new food choices. One has the potential to change your life. The other does not.
You may easily spend three months, six months, or even a year progressing through this section of the course. Remember to own your own pace, never rushing yourself and never telling yourself a story that results in feelings of deprivation.
Success comes from choosing satisfied over starving!
Please, [accessally_user_firstname]… choose peace, not perfection.
Since perfection is, for all intents and purposes, unattainable, let’s not even bother with its pursuit. Instead, make this path yours.
I will say it as many times as needed – there is no “right way.” There is only the way that works for you, in your life, with your goals, and with your constraints and demands.
This is NOT an invitation to use life as an excuse!
This IS an invitation to carve a path that is realistic in its challenge. The goal is to balance compliance with compassion in a way that moves you toward your goal and feeds all the important parts of you, including your spirit.
If an honest assessment of your starting point is best described as the Standard American Diet, you have much to be excited about. I’m not joking! You have the privileged position of having much to gain from just a few simple steps!
How do you know if your diet is the S.A.D.?
Here are some clues:
You regularly start your day by adding creamer and sugar to your coffee. Breakfast may include cereal & milk, granola and yogurt, a bagel or poptart, or some other low-effort option. Lunch could include a sandwich or a wrap, a slice of pizza, or something you can grab in less than 10 mins at a nearby restaurant. Dinner is similar. You often snack between meals and love to have something sweet or salty after dinner.
If this is where you begin, my recommendation is that you choose one category of food to eliminate, taking yourself closer to an anti-inflammatory diet. It could be grains. That would be ALL the bread products you eat – cereals, crackers, bread, pasta, etc. Even oatmeal. Even rice. Or you could choose dairy, eliminating cheese, cream sauces, milk, cream and creamer. And of course, you could choose sweets, eliminating desserts, granolas, trail mix, sodas, ice cream, and excessive fruit.)
If you’re brave or impatient, dive right in and eliminate two or all the categories that stand between you and an anti-inflammatory diet.
At this point, there is no need to worry about carb content, so eating potatoes, sweet potatoes, and other starchy foods not covered above are fine, as long as you’re not trying to exploit a loop hole.
I suggest you stay in this transitional phase for 1-4 weeks before making further changes. Give your body time to adapt.
Let me start by saying, you don’t have to go any further!
I have seen many people lose plenty of weight and win huge non-scale victories by simply transitioning from the Standard American Diet to an anti-inflammatory diet. If done consistently, there is PLENTY to accomplish right here.
For those of you who want to move on…
From the Anti-Inflammatory Diet, you can eliminate beans and lentils, and without much effort find yourself in the Paleo/Primal spectrum. At this point, you will benefit from adding vegetable oils to your radar for things to reduce or eliminate.
Vegetable oils are often found in packaged foods, even the healthiest ones, and will be listed on a label as safflower, sunflower, canola, corn, or cottonseed oil. Check your roasted nuts!
You can easily upgrade by using coconut oil, ghee, and avocado oil for cooking. Olive oil is great on salads, but does not tolerate high heat.
As before, I suggest you stay in this transitional phase for 1-4 weeks before making further changes. Give your body time to adapt.
If you’re really looking to supercharge your weight loss efforts, while gaining huge improvements in mental clarity and focus, The Keto Diet may be your best bet. But be warned, this is not a compassionate diet!
What I mean by the ketogenic diet not being compassionate is that it is not very tolerant of “cheats.”
Remember from Module 2, The Keto Diet is a VERY low carb diet. It is most commonly coupled with high healthy-fat consumption, but this inverse relationship between low carb and high fat is the key. If you are carrying a substantial amount of excess weight, you can probably tolerate low carb and low fat for periods of time while your body’s stores provide fat for your metabolic furnace, however it is NOT advisable to eat a high fat meal and then couple that with excess carbs. Combining high fat and high carbs puts you back on the SAD track, and it will almost certainly result in weight gain, or at the very least, prevent you from losing weight and enjoying non-scale victories.
Want to know why? Ask me on one of the member support calls, and I’ll break it down for you in detail!
Here’s the short version:
Consumption of carbohydrates (and protein to a lesser degree) cause the body to release insulin. Insulin then tells your body to store all the fuel in circulation. If you’ve just consumed a lot of fat, you have a lot of fuel in circulation. This is fine if your body won’t store it. In fact, it’s one of the things that causes energy and concentration to skyrocket when you’re on The Keto Diet. But lots of fuel and lots of insulin equals lots to store.
As you increase your fat content, please make sure your fats are coming from natural, healthy sources. These include raw nuts, avocados, olives, fat from organic, pastured, and grass-fed animals. Also, make sure you get enough salt. Many people experience what they call the keto flu in the first week or two on an ultra-low carb diet, and it can be prevented or significantly reduced by adding salt to your food.
As before, I suggest you stay in this transitional phase for 1-4 weeks before making further changes. Give your body time to adapt.
The next two strategies I will introduced can actually be combined with The Anti-Inflammatory Diet, The Paleo/Primal Diet, or The Keto Diet, which is why we will discuss them together.
Note – while it’s not impossible, I do not recommend that you combine fasting with the Standard American Diet!
FODMAPS are the Fermentable Oligo-, Di-, and Mono-saccharides And PolyolS
Honestly, don’t worry about what that means. What you really need to know that these are the high fiber vegetables and fruit that feed your gut bacteria.
But aren’t gut bacteria a good thing? Well… yes. Unless you have too many, and unless they’re in the wrong place (you should have lots in your colon and not many in your small intestines).
If you suddenly bloat and get gurgly within 15-20 mins after a meal, that’s a sign that you have too many bacteria in the wrong place, making the Low-FODMAP variation worth a try.
There are far too many FODMAPs to list, so please see the Resources tab below for a link to a great list. Remember, you can reduce FODMAPS while focusing on any of the dietary strategies discussed below. Consider it a bonus.
And then there’s Fasting…
Fasting is NOT starvation. Starvation is the involuntary restriction of food. Fasting is the voluntary restriction of food for a specific duration of time and for a specific, therapeutic purpose. When it comes to weight loss and non-scale victories, your results may increase exponentially if you fast for 16-24 hours a few days a week. This is accomplished by skipping breakfast and/or lunch a few times. Black coffee – or “bulletproof” coffee are allowed. And of course, drink water.
Caloric restriction will decrease your metabolism, but fasting does not. In fact, fasting often has the opposite effect, causing a spike in metabolic function. I’ll be honest, it takes some getting used to, but results in a spike in mood, energy, and mental clarity that’s hard to top.
People often ask, and I’m happy to share, about my personal dietary habits.
What works for me is a combination of The Keto, Low-FODMAP and Fasting approaches.
Most days, I start the day with coffee + ghee + MCT oil, blended together. I may have another between 10 and 11 am. If I’m hungry, I may eat a late lunch, consisting of a salad with lots of olives, veggies, olive oil along with bacon or roasted chicken. Then dinner is usually comprised of locally sourced organic beef + low FODMAP vegetables.
I don’t snack between meals. I don’t eat after dinner.
On rare occasions, I enjoy a small amount of 95% cacao chocolate (Wicked Dark by Taza). I have a glass of red wine once a month, at the most.
I’m NOT saying this is the perfect diet. I’m NOT saying that it will be right for you. I’m simply saying that it works for me, and to the extent that it’s helpful, it’s worth a try.
Have you noticed? People eat fast!
It is common for people to swallow their food and take the next bite before they’ve taken the time to chew it thoroughly, much less taste it completely.
Your body takes about 20 minutes to fully register that she’s had enough to eat. When you eat fast, you’re likely to eat way more than you need because you haven’t allowed time for your body to communicate that she is full. Then you’re stuffed, sluggish, and frustrated.
Your ninja exercise for this week is to find out how long it takes you to eat, then slowly add time to each meal until you spend roughly 30 minutes eating lunch and dinner. If you eat breakfast, it may not take as long simply because most people aren’t hungry for a big meal in the morning.
So if you spend 10 minutes eating lunch and 15 minutes eating dinner, simple make note of that and then add 30 seconds to 1 minute to each meal every few days until you spend 25-35 minutes for each of these meals. Notice how this changes the amount you eat, your digestion, and your mood after meals.
It’s important to me that you have enough information to succeed, without providing so much information that you become trapped. In my best attempt to honor that spirit, I produced this guide to walk you through what Module 3 could look like. It provides additional details to clarify terms used along the way.
Here is a Step by Step Companion Guide to walk you through this process.
Use this workbook to take the material much deeper. This is the meatiest module in the course, so please take your time and take notes.
Practical Paleo with Dianne Sanfilippo
Keto Recipes on Delish.com
I don’t usually recommend tracking your food, but if you’re going to try The Keto Diet, it can be very helpful to track your food intake for a few weeks. This helps you to learn what’s (carbs, protein, fat) in what, until you get the hang of it. I often recommend the app Carb Manager for those aiming to get a feel for this path.