Week 3 of the 21 Day Food Writer’s Diet
Welcome to Week 3 of the 21 Day Food Writer’s Diet! It’s the final week and we will be implementing the last steps to ensure this is a successful tool for YOUR fabulous foodie lifestyle.
If you’re just getting started then please make sure to reference the Introduction to the 21 Day Food Writer’s Diet and then tackle Week 1 before you begin the new two weeks.
As a reminder, I’m not a dietician or a doctor, so I recommend you consult with one of them before taking any of my humble advice. This 21 Day Food Writer’s Diet is something I use sporadically to ensure that I don’t gain too much weight eating out so much–so I’m sharing what I’ve been using myself for the last 5 years that has been successful for me.
Now let’s begin Week 3 of the 21 Day Food Writer’s Diet with my 3 tips for success. This week more than ever it’s about making it work for YOUR LIFE!
Tip 3: Discover your Rituals
My typical eating day is from 1 p.m. to 7 p.m. however over the last few months I’ve been moving it up about 15 to 30 minutes to introduce some foodie rituals which help me feel healthier and more committed. These include:
- Drinking a half-cup of Homemade Milk Kefir
- Enjoying a 16-ounce Cold-Pressed Celery Juice
- Drinking a half-cup of Homemade Beet Kvass
What do all these things have in common? They are designed to improve gut health and detoxify your body. Now I’m in California, so I am blessed to have access to raw milk with which to make my own homemade probiotics, but you can always kefir at the store and still retain many of the benefits (just not as many strains of bacteria).
If you are adding in probiotics for the first time though please start slow, with just a quarter cup or so, or you might find your stomach is cramping too much. The Cold Pressed Celery Juice does not include probiotics, but is an anti-inflammatory, a gut health activator, and helps fight infections!!
This week find a ritual which you can add before your first meal of the day that will help you be more mindful of what you are eating as you break your fast. It’s a lot harder to mash a bag of Skittles after you’ve just drank a glass of beet kvass 🙂
Tip 2: Move in a Way that Moves You…more
During Week 1 I asked you to move in a way that moves you: like a walk, a workout, a swim, etc. Now I’m asking you to add in just a little more…
This week try and dedicate 30 MINUTES to your favorite heart-rate-raising activity at least once but maybe even twice!
The FDA recommends 150 minutes of moderate-intensity aerobic activity, 75 minutes of vigorous aerobic activity, or a combination each week. Adding in one 30-minute dedication where you’re really pushing yourself, and then squeezing in moves like push-ups and squats when you can, will really improve your cardiovascular health and help you see those changes on your waistline even faster.
Tip 1: Eat Like a Toddler on Alternating Days
During Week 2, I introduced my “toddler plates” into the mix which are a way of controlling your portions a bit at dinner time. If you also happen to have a toddler then you might have noticed the added benefit of them eating everything off their plate to match you! Now for Week 3, the FINAL WEEK, I want you to use the “All Sizes Plates” during both meals in your day, three times a week, on alternating days.
Why Alternating Days?
Restricting your calories every other day implements Calorie Cycling where you cycle your calorie intake from day to day, and in many cases, increase your long term weight-loss success.
I include this on Week 3 of the 21 Day Food Writer’s Diet because I want to really rev up your weight-loss so that you can return to your more regular eating habits at a deficit when you reach week 4.
Sample Schedule
- Monday, Wednesday, Friday, Sunday: No toddler plates at all, just practice intermittent fasting and eat for 8 hours a day or less.
- Tuesday, Thursday, Saturday: Two toddler plate meals a day, with the “all sizes plates” used exclusively.
1. Have a cup of tea or a large glass of water
2. Take that item you want (let’s say a cookie) and add it to your next meal
3. Write it down! Take out a notebook, not your phone, and write I would like a cookie because…and then just let your thoughts flow. Almost guaranteed your craving will subside.
Final Thoughts for Week 3
This is the most vigorous and final week so please take care of yourself. If you find you’re just too hungry or lethargic then you need to add more calories! My best suggestion is to increase the protein you are consuming. This is meant to be a 3-week program and kickstart your metabolism to bring about long-term weight loss that you can retain while eating whatever you want, so it won’t last forever.
I also want to remind everyone that life happens, so if you find yourself at a restaurant on a toddler plate day then just eat normally and resume tomorrow! It’s meant to be flexible.
Next week I’ll be introducing a bonus week where I’ll outline all the maintenance tips you can use for lasting success.
The Finish Line is almost here, Stick with it!!
I am in quarantine and eating a lot. I was looking for an article that I can follow so that I don’t gain too much weight & the I am eating will benefit my health. Thanks for writing the article will surely read the week 1 and week 2 article & try to follow it. Stay safe.
You too!! I know it’s certainly a struggle being cooped up in the house! A sense of routine is what helps me get through (especially with a little one) and I’ve realized it’s actually a great time to try a new eating routine. There are less distractions! Best of luck and email me if you have any questions!!
Great article. Thank you for all the work you put in!