Bettabods have put together some diet tips that will assist you in being successful whilst on our Protocol.
Never get too hungry:
This is a primary diet tip: You make poor decisions when your judgment is compromised. Hunger is an urge that’s difficult to deny. When you’re famished, it’s hard to hold off until you can find healthy food. As a result, you end up eating anything that’s not nailed down, and then regret it. Planning your meals and snacks works wonders to head off the hunger that can do a number on your best intentions to eat right. Always eat healthy snacks, such as a hard-boiled egg, a Greek yogurt, or your portion of fruit.
Be honest about your daily calorie allowance:
Everyone has a calorie budget, whether you’re trying to maintain your weight or lose those kilo’s that currently weigh you down. We have found that people ignore this simple fact. Your calorie budget allows you to build a healthy diet, and it helps prevent frustration about weight control.
When you are familiar with your calorie budget, then you can plan on how many servings of fruits, vegetables, carbs, low-fat dairy, and other protein sources to include every day.
The Bettabods Protocol spells it out for you and it is up to you to follow it and maintain it.
What to do prior to working out:
Although it is not necessary on the Bettabods Protocol to work out, if you are going to workout we recommend you take a “Sugar Free” protein shake prior to your work out.
High-intensity exercise may drive you to eat more so moderate exercise may be the key to easier weight control.
Become a heavier drinker:
Water is essential for keeping the body hydrated and we’re actually more likely to retain “water weight” by not drinking enough of it rather than by having too much. The needs of each person will be different, but the general recommended daily amount is 6-8 glasses of water per day. It also takes up space in your stomach so you’ll feel fuller while taking in less calories.
Kick the salt habit:
Salt is a big contributor to weight gain and often a reason why the numbers on the scale aren’t going down.
We tend to consume twice the amount of salt that we should have each day, leading to weight gain, bloating, and the inability to lose stubborn kilo’s. Salt can also make you feel hungrier and thirstier, so check the nutrition labels for high sodium levels and choose fresh over packaged or restaurant foods. You’ll see a puffy face and belly go down quickly just by cutting back on your sodium intake and choosing more natural foods.
We recommend you use Himalayan Pink Salt when on the Bettabods Protocol.
Spice up your food:
Adding hot spices to your meals can help curb hunger, according to a study in the British Journal of Nutrition. Need another reason to add some heat? Scientists at the State University of New York at Buffalo found that capsaicin (a compound found in chilies) triggers your brain to release feel-good endorphins. A full belly and a good mood? Pass the hot sauce!
Plate your food away from where you are eating:
By keeping food within eyesight as you are eating, you may find yourself reaching for a second helping even if you really aren’t hungry. Place the food on the kitchen counter or stove, portion out a serving on your plate and then sit down at the table and eat. This way, if you want additional servings, you’ll have to get up, which helps you to be more mindful of what you are eating.
Keep a food record:
Keeping a food record is vital to losing weight and keeping it off long term. A study published in the American Journal of Preventive Medicine found that those who kept regular food records lost twice as much weight as those who didn’t. When keeping a food record, make sure to track what you ate, how much you ate, anything you added to the food (condiments, oils, etc.), and what you drank. Also tracking your mood and appetite can be helpful and insightful into learning about your eating patterns as well!
Take your time:
Rapid eaters are often heavier than slow eaters. It takes 20 minutes for your stomach to send a message to your brain that you have eaten enough and are satisfied. If you rush your meal and eat rapidly, your body won’t be tuned in to those feelings of fullness yet thus making it easier to overeat. Try slowing down by chewing each bite at least 10 times, putting your fork down in between bites i.e. try eating in relaxing environment rather than eating on the run.
Outsmart your hunger hormone:
Even the most focused dieter will struggle to be successful at weight loss if hunger takes over. Our bodies secrete a hormone called ghrelin, which controls hunger and drives our appetite. If we don’t understand, monitor, and control our ghrelin, we can forget about losing weight. Science tells us that the best way to control ghrelin is to eat small, balanced meals about every 3 hours or so. That’s because ghrelin will spike after about 3 to 4 hours of fasting, so eating with regularity helps keep this eating trigger at bay. Ghrelin will also spike if we’re deprived of carbs, so it’s important to give our bodies and brains the carb fuel they need. If you tend to skip meals, you’re inviting ghrelin to spike, which increases and makes you feel emotionally hungry. It makes you crave sugar and can derail even the healthiest eating routine.
Breathe away cravings if you get any:
As hCG takes away cravings, you shouldn’t have any, but if you find you do you have to breathe no matter what, right? But few of us breathe deeply or consciously. Think about it: when was the last time you took a long, slow, deep breath, and slowly let it out again? Deep breaths of that kind take you out of your immersion in momentary stress, oxygenate your brain and tissues, and they help to reduce stress hormones.
Eat breakfast without fail:
Breakfast is indeed the most important meal of the day on our Protocol. It is commonly known that you are likely to stay satisfied and eat less over the course of the day than those who skipped breakfast. If you’re feeling full-blown hunger before noon, there’s a chance you’re not eating enough in the morning. Shoot for a minimum of 200 calories and aim to get a serving of protein in so you’ll feel fuller longer.
Sleep away weight gain:
Make a point of turning in earlier and you’ll see even more weight loss within a week.