why weight academy
Module 1 - FOOD
"People who love to eat are always the best people"
- Julia Child
OVERVIEW
Eating is a very important part of the day, especially if you are an emotional eater! Upcoming modules will cover lots of areas: When to eat, why we are eating, how to eat for fat loss etc but right now we will start at the most important one of all:
WHAT TO EAT
I have always maintained that the most important thing about a food plan is that whatever way you are prepared to eat to lose weight, you must be prepared to continue for life if you want to keep the weight off. In my experience, low-carbohydrate eating is not just delicious but definitely sustainable for life. I have eaten this way for 23 years and have used this way of eating with clients for the past 10 years: with great success.
THIS MODULE CONTAINS:
- Why low carb: An explanation of low carb eating - letting you know why I will be suggesting this way of eating for your food plan
- Your food plan: base plan with different options depending on how much weight you need to lose
- Resources: Menu planner, recipe guide, food diary template etc
Remember
You are the world’s expert in YOU. Only you know what is best for you. Look at the information and decide what is the best action for you to take. There is no right or wrong when it comes to food – what matters is that whatever you are doing is working to help you achieve your goal. Join the group coaching calls to discuss your questions/concerns/challenges.
How are we going to do it?
LOW CARB
Low carb eating is the foundation food plan of Why Weight Academy. Whatever you’re prepared to do to lose weight, you have to do for life if you want to keep weight off. Low carb is, in my opinion, the best way of eating to do this. That’s why I’ve done it for 20 years, and that’s why I would never go back
It's delicious, it's easy and it works. Simple as that!
There’s lots of scientific data proving that low carb works really well for fat loss. At the most simple level, it comes down to energy.
Excess body fat is a source of stored energy. Energy your body is saving to use in case of a crisis/food shortage/famine. The human body loves having extra energy stores because it’s vital for survival.
However, due to our excessive consumption of high-energy foods, many people now have the problem of too much stored energy, in the form of fat.
If you want your body to use this stored fat for energy, you need to stop consuming high energy foods.
Which food group is highest in quick energy? Carbohydrates.
Of course, all carbohydrates are not equal. A bag of potato chips is very different from a real potato. However, a potato still has lots of energy your body will happily use for fuel so it doesn’t have to use the precious stored fat.
If you reduce your carb and calorie intake, your body will use stored fat for energy.
In the Low Carb Eating Guide guide you will see lists of suitable proteins, fats and vegetables you will use to create your meals.You will also find low carb options that work well as substitutes for common carbohydrate foods.
WAtch this for more information about low carb eating
FOUNDATIONS FOR SUCCESS
Goals
Look at your goal sheet EVERY morning.
GET EXCITED!
Remind yourself why this is important to you.
Accountability
Accountability is key.
Book in a regular weigh-in with Sheryl, either at her office on a Saturday morning, or via Email.
Fill in your food diary. Share your progress on the Facebook page
Water
Drink at least two litres of water per day. More if you are exercising. Adequate hydration is essential for energy and helps your body flush out the fat you are burning.
Sleep
Sleep is very important. Aim for at least 7 hours per night. Your body needs energy to burn fat!
PUT YOURSELF FIRST!
Make this weight loss journey your top priority. When this part of your life goes well, it will impact on every area of your life. Eating is one very important part of the day you have control over
TAKE CONTROL AND SMASH YOUR GOALS!
EATING: BEST PRACTICE
- Eat only when hungry
- Eat dinner as early as you can. Ideally, leave at least four hours between dinner and bed
- Leave at least 4 hours between meals
- Write everything down in your food diary. What you measure, you can manage
- Eat slowly! You should take 20 minutes to eat a meal. This allows for optimal digestion
- Choose fresh food as often as possible. Minimise your consumption of processed meats
- Keep alcohol to an absolute minimum. It's not about the extra calories, it's about your liver. If your liver is busy detoxifying alcohol itwon't have as much energy to burn fat
- Have one treat meal per week if you need it. The only rule is that it has to be absolutely delicious and worth it!
RESOURCES
Food Plan
Here you will find an instruction video and all the info you need for your food plan:
- Guidelines of how many meals and snacks you should have
- Plan with suggested portions sizes of protein, fat and carbohydrate
- Eating guide with lists of food options
Food Resources
Here you will find an instruction video and extra food resources to ensure you eat delicious food daily and achieve your goal!
- 14-day low carb starter plan
- Meal Options Handout
- Recipe Guide
- Blank Meal Planner
- Food Diary Template
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