Tips from a slow carber…

Start the diet 5 days before your cheat day.

Supplements: Potassium, magnesium, and calcium.

Tips:

1- Eat within an hour of waking, preferably within 30 minutes.

2- Eat 20 grams of protein per meal, especially at breakfast. Myoplex shakes are good, or 3 whole eggs…

3- Eat until you are full of approved foods.

4- Eat the beans!

5- DRINK WATER! Especially on cheat day.

6- Miss timing weigh ins on menstraul cycle. Don’t weigh yourself 10 days before, weigh again 1 day after period.

7- overeating “domino” foods can set you back. Domino foods are things like almonds. Anything that you won’t just eat a few of that will turn into way too much fat. 

8- No artificial sweeteners. They provoke insulin production. Try vanilla or cinnimon.

9- Do not overtrain in the gym. Do 2-3 short weight training sessions a week, if any. 

***Cheat day notes:

1. 1^st meal non binge meal. Do your same breakfast as normal. 
2. Consume a small amount of fructose before 2^nd meal (crap Meal) I use grapefruit juice. 
3. Eat whatever you want. 
4. Use supplements that increase insulin sensitivity: AGG
5. Consume citric juice. like grapefruit

Cheat day step by step:

1. Start with a non binge meal. High protein high fiber.
2. Have a small amount of grapefruit juice prior to second meal.
3. A few minutes before 2^nd meal( the bad meal) do 90-120 seconds of air squats and wall tricep extensions.
4. Eat.
5. 1 ½ hours after meal, do 90-120 seconds of air squats and wall tricep extensions.
6. Repeat the sequence before eating. 
7. Enjoy!