If you are someone who is ready to take it all a little deeper and it is right for you, Food Phasing may be something you want to try. The goal of this program is to find what works best for your specific body type, genetics, activity level, fatigue level, and health goals. This program is designed to help you find the type of diet that you can continue for the rest of your life, and that is tailored to you! A lot of it will depend on how you feel. For 12 weeks, you are going to adjust your macros to help your body achieve certain goals. Following the inflammation free/ nutrient rich food plan on the previous page is the most important, and this is secondary and optional and takes more effort. So here is how its going to go.
Who is it right for?
Well that depends on 3 things.
1. Your goals
2. Your current weight and lowest life weight (the lightest you have ever been).
3. You current health status.
12 Week Program
Carb Reduction - In My Fitness Pal, you will want your Macronutrients to be in this range.
Carbs: 5-10% Range,
Start with this if you meet the following conditions
1. You want to lose weight and are not already at a low weight.
2. You have Candida overgrowth, autoimmune inflammation, and bacteria issues.
3. You need to reset your metabolism (too much yo yo dieting and intense exercise)
4. You do not have liver and kidney problems (the extra fat and protein will put an extra strain on already taxed kidneys. You could possibly get away with this by supplementing with this Enzyme.
DO NOT REDUCE CARBS if you have the following conditions
1. You are recovering from endurance exercise or HIIT style overtraining. Your liver badly needs the glycogen to start helping your body recover.
2. You are at a BMI of 20% or lower. (though can be done for up to 2 weeks to help with candida and bacteria issues).
3. You have severe kidney and liver problems.
4. You are heavily exercising (several hours a day). Though if you are still doing this after this program than this isn't the program for you.
There is a small exception here. If you follow the exercise plan in the next section, you can possibly play with reducing carbs on easy days (and they have to be super easy!) and then carb loading before a workout. This is not a sustainable life plan, however, and I don't recommend it. It does not teach you healthy habits, and many end up losing nutrients.
How to Adapt.
If this wasn't right for you, you are going to spend this month selecting healthy carbs as listed in the previous section. You can still play with reducing carbs, just in a less extreme way. Try to consume your carbs earlier in the day. If you don't feel great reducing carbs, then you may, genetically, need more and you are just listening to your body.
Low carbs diets are great as short term plans, but not generally long term. They can lead to some awesome energy gains as well as a nice resets for the metabolism. Start with 1 week. You may have less energy - And you should not be exercising more than 20 min a day at the most while doing this.
If you are exercising heavily, you will be doubling down on your stress levels by doing low carb. Your body needs carbs to recover and fuel, and only likes to draw from fat cells for a little while before it sees this as stressful.
By the 2nd week if you haven't experienced a boost of energy, you need to add more carbs back in because your body isn't handling it well. Add in 5-8% at a time until you find the perfect percentage.
Increase Carbs moderately - Introduce Intermittent Fasting
It's now time to slowly add back in those healthy carbs. Sweet potatoes, fruit, beans, and whole grains (not wheat) are great options.
Who is it right for?
1. Those who want to lose weight or looked more toned.
2. Those who want to improve health conditions, especially those with chronic illness and autoimmune issues(it can boost immune system). It has been shown to slow cancer cells among other things!
3. Those who need to reset their Metabolism.
4. Those who want to adopt this as a way of life.
DO NOT DO INTERMITTENT FASTING if this is you.
1. You have a history of eating disorders.
2. You have chronic fatigue or problems with sleeping. Many times 2-3 am wake up times come from insufficient carb intake.
3. You are an overtrained athlete (you need nutrients, not less food) or an overstressed individual.
How to do it
Start with 3 days a week. You are going to eat all of your calories in an 8 hour window. This is really important because you need to make sure that you are eating ALL the calories that we have set out for you. This is not a starvation diet.
So wake up and do your 1-2 RESETS (2 min of exercise we will learn about next) in a fasted state. You can drink water but that is it. Then you don't consume any calories until 10 or 11. Then you eat your meals until 6 or 7 pm.
What I love about this is that it is really simple. And you often sleep better because you are not digesting food.
If after you start, you feel like you have less energy, or are waking in the middle of the night, try 1-2 days a week.
Healthy life Plan/ Nutrient overload
Carbs: 25-30% ,
Carbs: 25-30% ,
Who is this right for?
1. Everyone! This is where you are going to pick the lifestyle that you most wanted to adapt. Now that we have reset our metabolisms, we want to really focus on making sure that we are nourishing our bodies with food. Above are macro percentages that we should shoot for to This is the most important thing this month.
Some of you may have felt really good with a lower carb diet. Others may have loved the intermittent fasting. Neither of those may have worked for you but, you feel good eating less meat, or cutting out dairy or wheat. This is a time to discover the plan that you want to stick with. If you can't remember, then go back to your journal and see which days you felt the best.
Things that you want to look at.
What foods made you bloated/ irritated stomach?
Which foods left you feeling tired?
What time of day do you feel like you needed food the most?
Were you ever starving?
What foods aggravated autoimmune conditions?
What foods kept you up at night?
Last of all be grateful for your body and all It does for you. Feed it the nutrients it needs and deserves.