What’s the first thing that comes to mind when someone says, “diet”? Most people think of incredibly restrictive diets of protein shakes, and chicken and rice and salad for every meal. I don’t know about you, but that doesn’t sound very appealing to me. At 286 Performance, we don’t believe in going on diets, instead we focus on how to upgrade your current meals to better support your goals for the long term. Here are some ideas on upgrading your food.
Day 1 on upgrading your food is to write down what you eat for each meal. Go through your day and write down what you ate and what time you ate it at. Nothing else needs to be done.
Day 2, write down all your food like you did yesterday, but this time, also write down how you feel 20 minutes after you eat each meal. The goal is to see what your energy level and digestion is like. Are you energized or sluggish after eating? Do you feel bloated and have to go to the bathroom? If you feel great, awesome, if you don’t feel so good, highlight that meal.
Day 3 change 1 food item from your highlighted meal. Let’s use breakfast as an example. Your standard breakfast may be a cup of coffee and a microwaved breakfast sandwich as you rush out the door for work. 20 minutes later, you still feel tired and feel the need to stop for another cup of coffee on the way into work. You highlight this meal. Today, instead of that microwaved sandwich, try to make your own! You may have to get up 10 minutes earlier or not snooze your alarm.
Day 4-14. By day 14, this is now a habit and you are feeling better, but still a bit groggy on the drive intro work. Now is where you upgrade the breakfast sandwich you are making for yourself. Instead of the white bread, you start using whole wheat. Do this for another 2 weeks, and then upgrade it again to gluten free bread.
Continue doing this for the highlighted meal until you reach a meal that is composed of all unprocessed foods. For breakfast, think about a meal of eggs, bacon, and fruit. Once you have that highlighted meal locked in and part of your routine, follow the same steps for another meal in your day. Follow this process until all of your meals are made of unprocessed whole foods.
This is a long process but allows these changes to integrate well into your life. You aren’t starving yourself or restricting yourself. You’re simply upgraded to better quality ingredients until you get to the highest order.
If you need help staying accountable on this process, book a No Sweat Intro. You can do that here: