A little preparation can make all the difference.
Preparation
Food logging
Use a diary you carry with you to keep a log of your meals and times.
If you prefer a digital tool there are some great apps you can use. Here are a couple I can recommend:
Create a habit of photographing all your meals on your mobile phone. It’s a great way of reminding yourself what you’ve eaten and when. You can then upload them to a tracking tool like SHYE. You can also email each day as a pdf to yourself and to me if you want total accountability.
>> Purchase or download a food logging tool, or print the worksheets below.
Measure and Track
Think about how you can track your progress during the next 6 weeks. What can you measure week by week? It could be weight or another body measurement, or it could be mood, inflammation or energy levels rated out of ten.
Keeping track of the numbers week on week is very motivating.
>> Take starting measurements and photos.
>> Write them down in your diary or print and fill out the Tracking sheets below.
Possible equipment to purchase
bathrooms scales
tailors measuring tape
ketone and blood glucose monitor or ketone urine test strips
Useful kitchen equipment
spiraliser
stick blender
Clear out your kitchen
Now it's time to get serious!
What is in your cupboards, fridge and freezer? Sugar is hidden in so many food items these days. It also hides under many different names. Below is a list of 56 names for sugar created by Virta Health.
I want you to spring clean, go through all your items and separate the items you won't be eating for the next 6 weeks. If you live with others are you able to have a separate food area from them during this time, or better yet involve them in the challenge?
Sugar and high sugar products (cakes, biscuits, ice-cream, sauces, drinks)
Wheat products (flour, pasta, bread, crackers)
Vegetable oils and margarine
Other highly processed items.
Put them in a box and hide them away or better still, throw or give them away.
virtahealth.com/blog/names-for-sugar>> Clear out your cupboards, fridge and freezer
