I’m in week four of my nine-week Afterburn Nutrition Program at The 12. I’m down six pounds, feeling strong and sleeping like a baby. Excited about my results to date. But I’m not done yet. I still have work to do.
The question that people are asking me lately is “what are you eating?” I’ll try to provide some clarification in this post.
Keep in mind, the Afterburn Nutrition program is highly customized for each client. My meal plan is based upon my Basal Metabolic Rate (BMR); activity level; body type; and food likes, dislikes, allergies, special dietary requirements etc. The nice thing about working one-on-one with a nutritional coach, is that the plan is customized for me – to deliver MY best possible results.
With that said, there are basic guidelines that apply to anyone participating in the program. First and foremost, the goal of the nutrition plan is to eat the right amount at the right times to keep your blood sugar level as consistent as possible – avoiding large spikes or drops. You want your blood sugar to look like the dotted waves within the two lines on the following chart:
To do this, you need to keep your body fed consistently throughout the day. For me, this means eating six, yes SIX, meals a day. Not large meals obviously, but meals that provide a good mix of protein, carbohydrates and fat – to regulate blood sugar and give my body the fuel it needs throughout the day. A meal with too many carbs spikes blood sugar, causing us to store fat. A meal without any carbs drives it down, burning muscle and causing energy crashes. Protein helps us build and maintain lean muscle. Some healthy fat in every meal is like a referee in your stomach saying “Slow down everyone. Let’s hang out for a little bit and chill. We don’t all need to hit the blood stream at once.”
My Afterburn Nutrition coach, Cyrus Mokhtari, helped me to understand this whole process. Together, we developed my daily meal plan – exactly what I need to eat each day. There is no special food to buy. All meals use real food I already have in my kitchen. I can vary the meals from day to day, but the basic meal plan provides me the framework to make the right choices. It’s easy and simple and takes the guess-work out of meal planning.
I log all my meals in the My Fitness Pal app. Cyrus reviews them throughout the week and provides me with feedback. I also weigh in weekly at The 12. The scale there measures my weight, body fat percentage, percentage of lean muscle, water weight, BMR, and more. After weighing in, I meet with Cyrus to discuss results and make adjustments for the following week. We also have a weekly nutritional topic to help me learn about all aspects of nutrition so I can achieve optimum health through diet and exercise, in the long-term.
This week, after losing five pounds of pure fat, I also lost a pound of muscle (nooooo….). The answer to this problem – more calories and more food! For my BMR and activity level, I wasn’t eating enough calories to avoid losing muscle, so we increased my total calories and developed a new meal plan to keep me burning fat and gaining muscle in the weeks to come.
I can honestly say, that although I still have cravings from time to time (hello wine, cheese and bread – I see you there. We will reunite at a later date), I have never felt hungry or deprived on this program. To the contrary, I feel like I’m always eating – like ALWAYS EATING.
For those interested, here is a quick rundown of my daily meals: My pre-workout meal is generally coffee (yay for coffee) with a little half and half and Stevia, and steel cut oats with some protein powder mixed in. (Choose protein flavor of your choice – no butter or sugar necessary.) My post workout meal is a banana, blended with protein powder and ice.
Lunch is usually a “rice bowl” – using cauliflower rice instead of white rice – with some protein (chicken, ground turkey) and veggies. (Side note, the Riced Cauliflower at Trader Joe’s is a God send. If you can find it in the freezer section of your local Trader Joe’s, pick some up immediately. It will change your life, seriously.) Yesterday’s “rice” bowl:
Then, I have a “snack meal” of some almonds and cottage cheese, or hard boiled eggs and veggies, or apple with almond butter, or if I’m on the road, a Yeah One or other type of protein bar.
Next is dinner, with grilled fish or chicken, veggies, with a roasted sweet potato or cauliflower rice. Finally, a late evening snack, that is high in protein and low in carbs, like some chicken with avocado slices or cottage cheese and tomatoes.
If you want more detail about what I’m eating each day, you can follow me on My Fitness Pal – @ocgreenmama.
Five weeks to go. I’ll update here in a couple weeks with more results and details about the exercise component of the program. Until then, please let me know if you have any questions in the comments below.