21 days banting challenge - Take advantage of this challenge and reduce extra fats
CONSIDERING THE CHALLENGE?
Prior to commencing a purposeful change to your diet, you should first understand your regular eating routine by tracking everything you eat and drink for a week.
You can track your usual percentages of carbohydrates, proteins and fats with an online food diary, or check out our suggestions for some great food tracking apps in our 21 Day Challenge Guide
We recommend that you follow the plan exactly as it is, especially the prescribed amounts of vegetables and water and eating at the regular intervals. And, if you can’t live without carbs, eat some; just make sure that they’re whole, unprocessed and nutrient rich.
We recommend you eat four meals a day. And every meal should contain:
- Protein – one palmful of animal protein, that includes; fish, chicken, turkey, duck, pork, beef, lamb, shellfish and eggs AND
- Fat – a thumb size, focusing on getting in your essential fatty acids like; avocado, olive oil, walnuts and flaxseeds AND
- Carbohydrates – one to two handfuls of low-starch carbs such as asparagus, cabbage, broccoli, cauliflower, leafy greens, raw carrots, onions, tomatoes and eggplant.
When your meal is a protein shake we suggest you use only a simple, protein source and water. Women should have .01 ounces/.3 grams per kg of body weight. Men should have .02 ounces/.5 grams per kg of body weight.
What to drink? Take your body weight in kg and multiply by 0.033 litres of water per day, then add an extra glass for every hour of exercise. You can also drink herbal tea, black tea or black coffee (with no sweeteners).
Foods to avoid? Dairy products, grains including oats, polenta, rice and couscous, wheat, fruit, legumes, starchy vegetables and soy apart from Tamari.
Remember, this eating plan is difficult; you’ll have moments where you want to chew your arm off, and times when you’d consider mugging someone for their french fries. When you’re faced with these challenges be sure to use your common sense and manage the balance between exercising restraint and giving your body the nutrients it needs. There’s no doubt that this 21 day fix will be hard, but once you slide gracefully into your skinny jeans in three weeks’ time, we’re pretty sure that all the pain will be forgotten.