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Your diet exists to serve your lifestyle, not the other way around.
Nothing will directly affect how you feel, how you think, how you look and your overall quality of life more than your nutrition.
And for most people, I believe that if you are dialing in your nutrition five days a week, you can have a little more flexibility 1-2 days a week. But if you do plan to eat outside your normal ‘healthy’ eating style or diet (this is just a word), then I recommend;
- you avoid carbs if you have a meal planned for later in the day or even the following day that may be more carb heavy
- you add in an extended fast or two if you feel you will be or have been particularly bad
- you practice awareness and maybe postpone your eating for later in the day —- as overeating is much more likely to take place when we consume ‘bad foods’ earlier in the day. Why? Because it initiates a roller coaster effect, driven by spikes and dips in blood sugar levels that make us even hungrier and crave even more. Here is how it generally works;
- you eat some processed carbohydrates
- blood sugar spikes
- insulin gets released to push sugar into cells to get used or stored
- satiety hormones get silenced so you feel hungrier
- so you eat more
- and its probably not vegetables, its more processed sugar laden foods because they give our brain a quick hit and warm fuzzy shot of feel good neurotransmitters as soon as they hit your tongue
- then the cycle continues until you either eat until you feel nauseous or go to bed for the night
So essentially when you postpone those refeed or cheat meals to later in the day, it shortens the window available to you to make bad decisions in. And thus allows you to start the next day with a clean slate 😉
Always make smart choices where you can!