What Next?

Pam's first rope climb. The expression on her face says it all..."WHAT NEXT?"

From the Nutrition Forum:

Is there a "maintenance " plan for the Spring Cleaning Challenge, or is what we have been doing the basic foundation for Paleo eating, and should be continued?

 Are carbs, milk (cheese-yum) allowed back into the eating plan?

This is one of the more common questions we have received now that the Spring Cleaning Challenge has come to a close.  To us, the answer seems obvious:

Keep doing exactly what you have been doing.  You feel better, you look better, you have more energy, your clothes fit better, you are proud of yourself for taking control of your health and not giving in to temptation.  Now give me one good reason why you would change anything.  Not A reason, a GOOD reason.  For those of you looking to continue to make the type of progress you have over the past 5 weeks, keep doing exactly what you have been doing!  If you can make this type of progress in 5 weeks, imagine where you will be 10, 15, 20 weeks from now.

However, we recognize that the restrictions the nutrition plan calls for can be overwhelming at times and every now and then you would like to just have a damn cookie and not have to answer to anybody for it.  

That being said, we offer some guidelines for making this way of eating a regular part of your lifestyle without driving you insane:

1. Live according to the 80/20 Rule for maintenance.  If you are content with the results you have gotten and would now like to enter a maintenance phase with this type of eating, you can loosen the reigns a bit and allow yourself some "cheats" here and there.  Eating meat and veggies, nuts and fruit 80% of the time and allowing yourself to relax those guidelines 20% of the time equates to 4-5 "cheat" meals per week (based on 21 meals per week).  That can take the form of 1 "cheat meal" every other day or so, a full "cheat day" or just "mini little cheats" throughout the week.  Many people find success with staying strict and regimented during the week and saving their "cheats" for the weekend, when life calls for less structure.  Decide which type of "cheat" plan works best for you and give it a whirl.  Just make sure 80/20 does not gradually turn into 70/30, 60/40, 50/50, 20/80, etc. 
2. If you would like to continue to make body composition changes, live according to the 90/10 or 95/5 rule.  If you are motivated and excited to continue to make further progress, 80/20 living is not going to be enough, we have to tighten the reigns up a bit and only allow 1-2 "cheat meals" per week.  Eat clean all week and have 1 designated meal where you eat whatever your heart desires.  Next meal get right back on the clean eating plan.   Simple and highly effective.
3. Reintroduce dairy, grains (specifically gluten-containing grains), and legumes VERY gradually, if at all.  These foods are known culprits in wreaking gastrointestinal havoc.  They are also linked to allergic and autoimmune disorders.  It is very possible that the reason many of you felt so much better during the past 5 weeks was simply the elimination of these foods, to which many are intolerant and/or allergic.  If you MUST put milk in your coffee, eat your precious cheese and are simply lost without bread, reintroduce these items ONE AT A TIME and pay very close attention to how you feel.  If you find yourself experiencing lethargy, digestive distress or just the "blahs" it is probably not a coincidence.
4. Continue to sleep at least 7 hours every night and drink half your bodyweight in ounces of water every day. Because it is THAT important.
5. Be the change you want to see in the world. You are surrounded by friends, family and loved ones who are looking for guidance, support and motivation to make the type of changes you have over the past 5 weeks.  They do not need people to TELL them what to do. They need someone they know and respect to SHOW them that it can be done.  Continue to be the example of how amazing a healthy lifestyle can be.  If it helps just ONE person make positive changes in their life, you have done something incredible.  Nothing tastes as good as that! (although a good slice of pizza is a close second.)

Comments

[Andrea]

Woohoooo YEAH PAM!!! Congrats on achieving your goal! :)

[Philip]

Nice job Pam! And pizza is good food.