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The Next Few Weeks
Congratulations - you've done all the preparation and set yourself up for success on your diet journey! Now it's time to see what this diet looks like in practice.
You'll get lots of tips and advice on building a sustainable routine and inspiring stories from other successful dieters so that you can stay motivated, even when life gets in the way or your weight loss progress stalls.
Expect to feel energized, motivated, and ready to take on your weight loss journey as you get through the first two weeks of your diet.
Embarking on a journey to transform your health and body is never easy, mainly when you've been accustomed to indulging in high-calorie meals your entire life.
But please know: the change process is where the magic happens.
Cutting high-caloric foods can be difficult as your body and brain have become accustomed to consuming more; however, it's worth the adjustment. During the first two weeks, you'll likely experience some carb withdrawal, but simple ways exist to minimize this.
Yes, the first few weeks will be challenging as your body adapts to a new way of eating and a unique metabolic state, but it will all be worth it. By committing to a healthier lifestyle, you are looking toward unlocking your full potential.
Let's get started!
One of the most effective ways to minimize the discomfort accompanying this diet initially is by staying hydrated. Water is your best friend, and drinking plenty throughout the day can help curb your appetite and alleviate cravings. Then, add a few slices of lemon for a refreshing twist and sip it slowly, savoring every drop.
If you find yourself struggling with hunger pangs, turn to herbal tea or black coffee to distract yourself. But be mindful of your caffeine intake, as too much can disrupt your sleep and raise your blood pressure. And when it comes to milk, opt for something like almond milk, a healthier alternative to cow's milk.
Remember, transformation is a journey; every small step toward your goals is a victory worth celebrating.
Don't give up, even when the going gets tough. Keep pushing forward; you'll be amazed at how far you've come before you know it.
Regularly take a two-week break to evaluate your weight loss progress.
While progressing through stage one of your rapid weight loss journey, make it a priority to pause and check in with yourself every two weeks.
This check-in can help you assess how you feel both physically and mentally – keep an eye out for signs of fatigue or burnout and take any necessary steps to adjust the routine for long-term success.
Keep your health coach provider posted on how you feel; they are trained for this.
Are you seeing progress in your weight loss journey?
During the first two weeks, you can expect a drop in weight of up to nine pounds—some people may lose more while others less. Ensure you follow the protocol and do not overindulge in snacks or meals to maintain progress.
Being in ketosis or mildly ketogenic can help keep hunger pangs at bay.
Are you feeling more in control of hunger cravings?
As your current food contains low carbohydrates but high amounts of fat, protein, and indigestible fiber (a carbohydrate), you should soon experience reduced hunger.
Typically, people report feeling less hungry by the end of the first week and experience fewer cravings. However, if you still feel hungry, make sure you are consuming sufficient amounts of protein.
If you're having difficulty falling asleep or waking up feeling hungry, try pushing back your main meal to later in the day and consume more vegetables and protein during your evening meal. Research suggests that these foods can help increase deep sleep.
Additionally, increasing physical activity levels - such as an early morning walk - can reset your internal clock and help improve your emotional well-being. Mindfulness practices, alongside breathing exercises, may also be beneficial.
Having difficulty going to the bathroom?
Changes in diet may cause constipation. Increase water intake, incorporate non starchy veggies, try berries, chia & flax seeds or ask pharmacist for natural soluble fiber. Over-the-counter alternatives may work.
How are you doing emotionally?
Weight loss may be accompanied by irritability and hunger (aka 'hanger').
Stick to the program because studies have shown that a Mediterranean diet, intermittent fasting, and implementing wellness habits help a lot with improving mood. You can cope emotionally by incorporating healthy fats, drinking enough water, and eating sufficient protein and veggies.
Stick to the diet.
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