How to Prepare for Success in January
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Our January 2nd start date is coming ever closer. So how in the world do you prepare for success in January on your own? Glad you asked!!
Low Carb/Keto Lifestyle
The basic premise of a low-carb diet is to reduce the consumption of carbohydrates, particularly those from sources like sugars, bread, rice and pasta. By doing so, the body shifts its primary energy source from carbohydrates to fats. This means that your body starts using fat as its fuel source.
Potential benefits such as weight loss, improved blood sugar control, and enhanced satiety begin to occur.
Low-carb diets emphasize whole, unprocessed foods like meat, fish, eggs, nuts, and non-starchy vegetables, while limiting or avoiding refined grains, sugary foods, and starchy vegetables.
Why Can’t I eat Corn?
I know it sounds ridiculous to avoid certain whole foods like corn, potatoes, and beans because, let’s face facts, these foods did not cause our metabolic issues. When your metabolic system has broken down, your body can no longer handle these foods without causing a cascade of hormonal reactions. Thus to repair and recover your metabolic system, you must avoid these foods and others that spike blood glucose and raise insulin.
How much Fat?
I am no spring chicken so my journey to this lifestyle was via Dr. Robert Atkins.
Contrary to what you have probably heard about the Atkin’s Diet, it is not an “eat all the bacon and cheese that you want” diet. Phase 1 of his original protocol limited cheese to 4 ounces of hard cheese and 4 teaspoons of heavy cream a day. It was basically eating eggs for breakfast and protein and salad for lunch and dinner for the first 2 weeks.
Some people don’t do well with tons of fat in their diet. I am one of those people.
I don’t drink butter coffee, use coconut oil, eat fat bombs or even have keto treats regularly. If I make a decadent entree, I balance it out with a simple vegetable dish. It is all about finding out what works for you!
In the beginning, fats help you stay feeling full and satisfied so plan on tweaking as you go.
Blood work
Please, please, please have your fasting blood glucose and fasting insulin measured (always check the Ulta Lab Tests website for the latest discount code). You can also review other suggested tests listed in the New and Improved Health Challenge post.
This can give you insight into just how dysfunctional your metabolic system is. Ok…you can also tell by the presence of belly fat, high blood pressure, high triglycerides, and a multitude of other indicators but knowing the exact values provides a gauge as to the degree.
**Ulta Lab Tests uses Quest and Lab Corp labs. They have made ordering your own labs and scheduling a blood draw super easy!**
Crucial First Steps
If you’re gearing up to start your healthy 2024 health challenge, here are some crucial first steps to help you prepare for success:
- Prepare Yourself: Utilize the “2024 Success Planner”. This valuable resource contains pages to help you identify your health goals and includes a menu planner, body measurement form, journal pages, and a few extras. It’s a great starting point in understanding and tracking your journey to a sugar-free lifestyle.
- Meal Planning: Need help with a menu plan? Look for resources to guide you. Consider checking out this one-week plan from one of my favorite bloggers, Carolyn Ketchum. Additionally, if you prefer minimal cooking and don’t mind repetition, explore the Squeaky Clean (no dairy, no nuts) and Keto meal plans available on the “I Breathe I’m Hungry” website.
- Exploring Options: Look over the list of low-carb vegetables and fruits that we think of as vegetables to try to incorporate variety into your meals. You definitely want to venture out from the usual cauliflower and broccoli!
By taking these initial steps, you can set yourself up for a successful and enjoyable January.
My Menu Plan
Here are the dinners that are on my week 1 menu plan. There are so many great webistes with delicious recipes it can be hard to make your choices quickly. To make things easier on myself, I am selecting one food blogger and selecting recipes from their website or cookbook each week to use in making my weekly meal plan.
I loved the meal planning strategy utilized in our last cookbook, The 30-Day Sugar Elimination Diet by Brenda Bennett a.k.a Sugar Free Mom. Planning only for dinners and utilizing leftovers for lunch works best for me.
Breakfast is just a couple of items for me. I love eggs so usually have them most mornings. Alternatives include cottage cheese with cinnamon, unsweetened Greek yogurt with nut butter or a low carb smoothie. The waffles from our The 30-Day Sugar Elimination book are my favorite when I remember to include them in my meal prep for the week. 😉
No leftovers from dinner? This usually happens when I prepare fish/seafood for dinner. Neither of us care for leftover seafood so I plan a lunch for the following day. In such a case, I fall back on easy lunches such as ham and cheese lettuce wraps, tuna salad, egg salad, or a salad with protein.
This first week I am concentrating on recipes by Mellissa Sevigny from her website and her Squeaky Clean and Keto 4 Life cookbooks. You can also revisit the menus from week 1 of January 2023. Make things easy on yourself especially the first week.
Monday (yes, the challenge officially starts on Tuesday but why wait?!)
Vegetable Lasagna (Keto 4 Life cookbook) and green mixed salad
Tuesday
Pork & Pine Nut Rollatini (Squeaky Clean cookbook) with steamed broccoli
Wednesday
Fish Curry (Squeaky Clean cookbook) and sauteed baby bok choy
Thursday
Ginger Beef Stir Fry (Squeaky Clean cookbook) with sautéed shredded cabbage
Friday
Chicken & Creamy Dill Sauce with roasted asparagus
Too much cooking?
Meal prepping is a great way to save time and stay on track with your nutrition goals.
Here are some of the best ways to meal prep:
- Plan Your Meals: Take some time at the beginning of the week to plan your meals. This includes breakfast, lunch, dinner, and snacks. Consider recipes that are easy to make in large batches and can be stored for a few days. There is just no getting around this step if you want to succeed!
- Make a Grocery List: Once your meals are planned, make a detailed grocery list of all the ingredients you will need. This will help you stay organized and avoid multiple trips to the store.
- Batch Cooking: Choose a day during the week to cook in bulk. Prepare casseroles, soups, and even vegetables that can be used as meals throughout the week.
- Use Versatile Ingredients: Opt for ingredients that can be used in various dishes. For example, grilled chicken can be added to salads, wraps, stir-fries, or served with roasted vegetables.
- Invest in Proper Containers: Invest in good-quality, airtight containers that are suitable for storing and reheating food. This will help keep your prepared meals fresh.
- Portion Control: When dividing your meals into containers, keep portion sizes in mind to ensure you’re getting the right amount of nutrients in each meal.
- Schedule Time for Prep: Set aside dedicated time in your schedule for meal prepping. This could be a few hours on the weekend or a weeknight when you have some free time.
- Get Creative with Freezing: Some meals and ingredients can be frozen for longer-term storage. Consider making extra portions to freeze for future weeks, especially for meals that reheat well.
By following these best practices, meal prepping can become an efficient and enjoyable part of your routine, making it easier to maintain a well-balanced diet throughout the week. Check out these 5 freezer meal prep recipes or sheet pan meals to get your creative juices flowing!
Good luck on your journey towards a healthier lifestyle!
DISCLAIMER: This website is for informational purposes. I am not a health practitioner and no information should be construed as personal medical advice or diagnosis.
