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  • Christine Smith

Got a Flat Tire?

Holidays offer a spread of temptations. If you get off plan - don't slash all your tires! Fix your flat and move on. Food is in abundance right under your nose and it’s your human nature to want to devour it all.  It’s not that you lack willpower and are weak. To successfully navigate holiday treats, you need strategies!


Try these 5 strategies to get you back to feeling good and in control in no time.


1. Don't let an indulgence drag you down. It doesn’t matter what you did that knocked you down.  It doesn't define your character.  What determines the type of person you are is how you pick yourself back up.  What will define your success is what you do after you eat that cookie. Remember, it’s progress, not perfection.

2. Drink water. Thirst can be mistaken for hunger.  You can drink flat or carbonated water.  It can be hot, warm, room temperature or cold.  Just make sure you hydrate.

3. Eat some fiber. Be careful consuming sugar with dietary fat.  Instead, go for some leafy greens and non-starchy vegetables, like brussel sprouts, broccoli, cauliflower or bell peppers to help you feel satiated.  Try adding some raw, unfiltered apple cider vinegar to the vegetables.  This will help reduce your appetite and help stabilize your blood sugar levels.

4. Move. Go for a walk, hit the gym or do active chores at home.  Getting active helps force your muscles to use up some of that sugar.  Moving is critical to get the body quickly back into a state of fat burning.

5. Fat Fast. A fat fast can be a useful tool to get started with fasting or when you want to get back on track. The idea is to eat lots of fatty foods until sated for a few days before you start fasting. Doing so will help your body reach fat burning mode faster and without as many negative side effects, such as headaches and hunger pangs.

  • Coming off a period of eating a diet high in carbohydrates

  • Extreme hunger or carbohydrate cravings

  • Periods of stress when fasting seems impossible

How to Fat Fast

  • Eat when hungry, until full as often as necessary

  • No dairy or nuts during a fat fast

  • You may use up to 3 tbsp of heavy cream for your tea or coffee

Foods:

Eggs

Bacon

Salmon

Sardines

Olive oil, coconut oil, MCT oil, avocado oil, macadamia nut oil

Butter

Ghee

Mayo (healthy oil base)

Avocado

Olives

Spices are allowed

Leafy greens cooked in or covered in fat


You can also consume these fluids at any point during a fat fast:

Bone broth

Tea/coffee


Why it works?

There are two reasons why the fat fast works so well: it’s an extreme version of a ketogenic diet and the monotony of the limited foods suppresses your appetite.  Most of the foods listed above are extremely fatty, and fat is extremely satiating.  We eat less when we eat fatty foods.


You might find that you’re eating quite a lot for a day or two, but most people find that by the end of the week they’re back in control of their cravings and find fasting and eating well to be effortless again.


No holiday season indulgence means you’re going to fail to achieve your health goals.



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