7 DAY NO CARB - RECHARGE

Over the course of the year you have the opportunity to participate in the three main 28 Day challenges offered in January, April and October. During the other months of the year, you will have the chance to participate in mini challenges. This month I challenge you to a one week No Carb - Recharge! Starting next Monday, you will focus on healthy fats (oils, nuts, seeds, avocado), lean proteins (chicken, lean meat or wild caught fish and seafood, eggs), fruit (mostly berries) and loads of healthy (non-starch) vegetables and exclude grains, starches (including beans, lentils, bananas, white potatoes), processed carbs and sugar.

The goal here is to boost foods that feed your metabolism and pull foods that slow your metabolism. There is science behind this. Studies have shown that when groups of people are fed a no carb plan versus a low fat plan with the same amount of calories in each plan, the no carb plan participants burn an average of 300 more calories a day.

The theory is that starches and grains are processed more quickly than fats and proteins. The swing in blood sugar that leads to enhanced hunger signals the brain to slow metabolism. For the record, I don’t feel grain and starch carbs are ‘bad’ – I firmly believe that the right eating plan for you is the one that you can follow for the rest of your life. The vast majority of people would have an extremely difficult time pulling carbs forever. So, there is no need to look at this as a long term approach. This is a reset week to kick start your metabolism.

The point of this challenge isn't to see how fast you can shed pounds (although if the pounds come pouring off, then GOOD FOR YOU!). Instead, it's about returning to your set point from time to time and keeping your eye on the prize – reaching your ideal weight and staying healthy for the rest of your life.

To make this easy on you, I have created a week long meal plan, recipes and shopping list for the No Carb – Recharge week!

If you would like to participate in a modified No Carb - Recharge challenge, simply pull all grains and starches after 3PM

NO-CARB RECHARGE - NUMBER ONE - MENU PLANS

NO-CARB RECHARGE NUMBER ONE - RECIPES

NO-CARB RECHARGE - NUMBER ONE - SHOPPING LIST

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  • This reply was deleted.
    • Hi Christine,

      The April program kicks off tomorrow - the meal plans will go live on Friday and we start them next Wednesday. This week is the prep week. You are welcome to join us or continue to follow the No Carb Recharge plans. What about using salsa (is this still raw to you?) or cucumber or celery or grilled and chilled zucchini?

      Angela

  • Thanks very much Angela.  I look forward to tomorrow's topic :)

  • Hi Pauline - you are right! I just looked and it says "coconut oil for frying." Use 2T to fry with. Tomorrow's topic is on healthy fats (ghee included). So you can learn more about it!

     

    Angela
     

  • I'm sorry, I still don't see the amount of oil to use in the recipe.  I see that it says Coconut Oil for frying.  ????  I've never heard of GHEE before.  I will look for it.  TY.

    CLEAN & LEAN REVOLUTION said:

    Hi Pauline,

     

    Extra virgin coconut oil is a very healthy oil. It is a saturated vegetable oil that is cold pressed. I highly recommend it. This is different than tropical oils that are used in high heat methods creating trans fats. When on a no-carb (no grain/ starch) healthy fats need to take center stage. I like extra virgin coconut oil and ghee because they both have high smoke points. 

     

    The amount of oil to use is laid out in each recipe... take a look and then let me know if you have any further questions. I am glad you are enjoying it!!

     

    Angela 
     

  • Hi Pauline,

     

    Extra virgin coconut oil is a very healthy oil. It is a saturated vegetable oil that is cold pressed. I highly recommend it. This is different than tropical oils that are used in high heat methods creating trans fats. When on a no-carb (no grain/ starch) healthy fats need to take center stage. I like extra virgin coconut oil and ghee because they both have high smoke points. 

     

    The amount of oil to use is laid out in each recipe... take a look and then let me know if you have any further questions. I am glad you are enjoying it!!

     

    Angela 
     

  • Hi Angela, I'm just finishing up day two and I am really enjoying the recipes. My husband is following the plan along with me and he is loving the meals.  I do have a question about frying with coconut oil.  I haven't fried anything in oil for several years now.  How is this different then cooking foods in other oils which is said to be unhealthy?    Oh and 1 more question. How do I know the amount of oil that I should be using?  I used a couple of tablespoons per frying pan full of the carrot scallion pancakes. thanks, Pauline

  • NO-CARB RECHARGE

    The goal here is to boost foods that feed your metabolism and pull foods that slow your metabolism. To make this easy on you, I have created a week long meal plan, recipes and shopping list for the No-Carb Recharge week! This is the foundation from which I created the N0-Carb Recharge plan, along with some helpful variations and substitutions:

     

    EATING PATTERN:

     

    1. Eat breakfast within an hour of waking
    2. Include a snack midmorning and midafternoon (10AM and 3:30PM are ideal)
    3. Keep lunch anchored at the same time daily (12-1PM is ideal)
    4. Eat dinner by 6PM
    5. Refrain from eating after 6:30PM

     

    HOW TO SET YOURSELF UP FOR SUCCESS:

     

    1. Set reminders to eat
    2. Set a reminder after dinner to prompt you to prep for the following day
    3. Sleep is the foundations of making healthier eating choices. 7+ hours is ideal
    4. Stay hydrated! Drink room temperature water consistently across the day and stop drinking after 7PM (sleep is more important than trying to overhydrate and increase the possibility of interrupting sleep at night having to urinate).
    5. Enjoy the process! You may be a bit apprehensive about pulling grains and starches. You will soon experience little to no craving AND you will feel less hungry across the day.

     

    INCLUDE:

    Healthy fats: Oils- sauté with extra virgin coconut oil, and ghee and use unfiltered extra virgin olive oil or walnut oil to drizzle on salads and vegetables; include nuts, seeds, eggs and avocado.

    Proteins: organic chicken, grass fed meats or wild caught fish and seafood, pastured eggs (not pasteurized – pastured eggs will only be found at a natural foods store like PCC or WF, or get them from your local farmer).

    Fruits: all fruit (except banana) – focus on berries

    Vegetables: loads of healthy (non-starch) vegetables

    EXCLUDE: dairy, refined vegetable oils, grains, starches (including beans, lentils, bananas*, white potatoes), processed carbs and sugar. *these are included once this week in the Paleo-Muffins

     

    VEGANS AND VEGETARIANS

    Many of the recipes are vegan and some are vegetarian – but the plan as a whole is not vegan and vegetarian and here is why: There are only three macronutrients to eat from: proteins, carbohydrates and fats. If you are going to cut grains and starch carbohydrates then you only have protein and fat to focus on. If you are then going to further pull all complete protein sources (animal proteins) and remove all grain and bean/ lentils (which offer a way for vegan and vegetarians to create complete proteins) you really have nothing left to eat except: fruit, oil, nuts/ seeds and non-starch vegetables. This simply isn’t a healthy and balanced plan.

     

    VARIATIONS:

    1. Vegan/ Vegetarian: Replace one meal a day with a green smoothie and add a scoop of rice protein (equal to 28 grams of protein). Rice protein is a protein and it does not include the grain/ starch component so it is ‘on plan.’ Include 1/3 cup quinoa with your lunch and simply pull all grains and starches after 3PM. Dinner must include a combination of healthy fats: oil, nuts/ seeds and avocado.
    2. Vegan/ Vegetarian (who doesn’t like avocado): follow #1 recommendation and consider the following for dinner: focusing solely on quinoa for the week and cutting all other grains. Adding ½ scoop rice protein to a stir fry for dinner that included 1/3 cup cooked quinoa.
    3. Replacement for Avocado: 1 egg will replace ½ avocado in the recipes (do not add raw egg to smoothie). To replace avocado in the smoothie, add 1 scoop rice protein (20 grams of protein) and continue with menu plan including seafood options.
    4. Replacement for Seafood options: 4 oz organic chicken, grass fed meats or wild caught fish and seafood, or 2 pastured eggs will replace the seafood or avocado in lunch and dinner meals. You are welcome to rotate any of these proteins in place of the other.
    5. Calories: Breakfast goal 350; Lunch and Dinner goal 450; Two Snacks 150 = 1450 Daily Calories
    6. What do you do if you are working out? If you are working out 45 minutes or less five days a week, this calorie load will sustain you. If you are working out more than this, you can modify your snacks to be closer to 200 calories and consider adding in a third snack an hour after dinner. I do not recommend this plan for people who are new to cutting grains and starches while training for a big event. *Members will have access to this challenge through the ‘Take The Challenge’ to start in the future, at their own pace.

     

  • What is the subsitution if you don't eat eggs or fish?  I'd like to do this if there's something I can replace those meals with.

     

    Thanks.

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