WHAT Simple steps can we take over 21 days to change how our body responds to and converts food to clean energy rather than storing it as waste around our waist? Although we can abide by the convention of calorie counting as a means to improved body composition, we can make simple changes to sensitize our body’s satiety signals. An increase in good whole fats from sources such as cold-water fish, grass-finished meats, coconuts, avocados, olive and macadamia nut and a reduction of carbohydrates to 150 grams and lower will create dramatic changes in body composition and promote long term health. We need only 21 days to set the process of biological reprogramming and behavior repatterning. Following this new pattern we loss excess body fat and water retention from inflammation creating noticeable differences. The excess, once removed and kept off, leads to daily energy levels regulation and reduction in disease risk factors. The next step, (admittedly difficult for shift workers, a conversation we will take up later) lies in ceasing screen use after dark (or using blue-light blocking option on digital screen devices) and increasing the duration and quality of sleep each night for 21 days. This will regularize stress hormone levels and elevate immune and mental function throughout the day.
References
Sisson, Mark. The Primal Blueprint. Malibu, CA: Primal Nutrition, Inc., 2009.
Gardner, B., K. Sheals, J. Wardle, and L. McGowan. “Putting Habit into Practice, and Practice into Habit: A Process Evaluation and Exploration of the Acceptability of a Habit-Based Dietary Behaviour Change Intervention.” Int J Behav Nutr Phys Act 11 (Oct 30 2014): 135.
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