How many times have we pigged out during the holidays only to declare that, for our New Years' resolution, we would lose weight and get healthy once and for all? And how long did it take to go right back to our old ways? Tell the truth and shame the devil.
Health is one of those subjects that will always be a hot topic and getting in shape ranks at the top of the list. Fad diets, juicing, crazy workout routines, the most popular weight loss supplement…I’ve been there, done that, and been there again. This time around for me, I decided that I needed to do something and it needed to be long term. No more quick-fix diets that will only result in frustration (I'm trying to be "summertime fine", but all year round). It was time for some lifestyle changes, but the reality is that I needed a jump start. A detox seemed like the perfect way to cleanse my palate and test my mental capabilities (remember: it’s all mind over matter). That said, I recently finished a week long detox and figured I would share my update! Here’s what happened:
When it was officially over, it felt sort of bittersweet. On one hand, I was super excited to be released of all restrictions and get back to my guilty pleasures (in moderation, of course). On the other hand, I was so proud to have made it through successfully, and didn’t want to be counterproductive to the hard work I had just done. In the span of 7 days, I lost a total of 7 lbs. Although I’m happy about that, this detox was definitely more about mentally preparing myself to live a consistently healthier life (for reasons I’ll explain later) & getting my body prepared as well. The guidelines for my detox were as follows:
-NO breads or pastas
-NO meat or seafood (baked, fried or otherwise)
-NO sweets or added sugars
-NO dairy
-NO salt (only used a pinch while sauteing veggies)
-NO coffee or tea
-NO sodas or juice
-NO alcohol
-ONLY lots of water
-ONLY fruits & veggies (excluding a small few such as bananas, pineapples, & potatoes due to higher sugar/carbs/starch etc. However, the perk is that you can eat as much of the other fruits and veggies as you want)
The first few days were HARD. I constantly felt hungry & moody. The former most likely occurred because my body is so used to larger portions. So, to break away from that has been a challenge. And I’m sure the mood swings were because I went cold turkey on eating sugar— aside from the natural sugar that came from the fruits. Sugar withdrawals are a very real thing. In addition to the mood swings, the cravings got intense several times throughout the process. To combat that, I made sure to keep “sweet” fruits on hand such as grapes or strawberries. I also “cheated” if I needed to by drinking a cup of 100% fruit juice, making sure to check the label to confirm there wasn’t any added sugars or high fructose syrup. By mid-week, though, I noticed I just “felt better”. The main difference I experienced was my overall gut health. Minimal bloating, no stomachaches (which I’m positive that 95% of the episodes I suffer with are attributed to eating the wrong foods), no crazy gas (my gas can be straight up disrespectful if the wrong foods are consumed). Now, during the last stretch of the detox, I grew restless. I wanted comfort foods REALLY badly. It got rough, but I pushed through and I made it.
Here’s a list of things I did that I would encourage you to do as well to set yourself up for success:
1.) Plan your snacks and meals before heading to the grocery store
- I believe this is one of the main points that helped me to succeed. Make sure you get really specific. I literally wrote down what I wanted for breakfast, lunch, and dinner for everyday of the week. Think about healthy foods that you already love and know that you can eat over and over. Once you have it figured out, write that list and head to the store.
Note: you are allowed to use seasoning for sauteing veggies! I recommend olive oil, pepper, and a pinch of salt (Mrs. Dash is a great alternative if you want to completely cut out salt). I also used balsamic vinaigrette for salads and “marinade” on asparagus, brussel sprouts, etc. That made a huge difference and the veggies weren’t bland. Be sure to check the labels so that you’re not getting a dressing/marinade with added sugars, high sodium, etc.
2.) Have a contingency plan in place for really hard moments
- Play an intense game that requires focus. Go jogging. Go window shopping at furniture stores and design your dream home. Do anything that will get your mind off of the urge to get that milkshake or inhale that bag of chips instead of a cup or two of berries. If you have a spouse, roommate, or anyone you trust, allow them to be your accountability partner. Call them if you feel you’re having a weak moment and ask for encouragement or text them to spark up a random conversation. Whatever your method, there’s a good chance that your craving will subside if you don’t immediately give in to it.
3.) Rid your surroundings of any distractions/triggers
- By distractions, I mean anything that will easily knock you off of your game. You already know what those distractions are. Get the snacks out of the house, make sure all the yummy leftovers are gone. I understand this may be hard to do if you are not the only one in your household, so you will have to activate your mental strength. Personally, my husband is my distraction. He knows food is my “love language” and he makes sure I’m never hungry. We also just love good food. I’m my most comfortable self around him, and we love to cuddle on the couch, watch movies, and eat. He also works in sports and works out religiously. Needless to say, he can pretty much eat what he wants and still look great. I, on the other hand, can look at a burger the wrong way and gain weight. Even though I knew my husband would support my detox, I also knew that he would not join me on this journey and would most likely be around me eating something delectable. I purposely waited to start my detox while he was out of town for work. That decision gave me full control over my surroundings, including the foods I allowed in my home, forcing me to take full accountability. I’m confident that my waiting for my husband (my trigger) to leave the environment completely increased my chances of success exponentially.
4.) Do some nutritional research
- Did you know that when you crave certain types of food, it’s an indicator that your body is missing something essential? Seriously. I have a chart saved in my phone to make sure that I always have that info on hand for the times I get crazy cravings. For example, if you’re craving chocolate, it could mean that your magnesium is low. Instead of chocolate, try eating nuts or seeds.
5.) Focus on long-term results instead of instant gratification
- I can’t tell you how many times I’ve gone back and forth with myself about indulging in a comfort meal or a rich dessert, only to regret it later. I’m not saying we have to give it up forever, but we have to be honest with ourselves. There have been times when I would say “yes” to the guilty pleasures way too often. Practice saying “no” more often than not. Your body will thank you for it.
6.) Prepare mentally and physically at least a week before detox
- When I finally decided that I would do this detox, I made sure to prepare. Usually, I would want to pig out and “get it all out of my system”, but this time around I did the opposite. I started weaning myself off of sugar by eating less of it every day. I became more conscious of what I grabbed for snacks and tried to make every choice healthier than the last. I became hyper aware of food labels, making sure to not only prepare for the detox, but also life after that. How much sugar/carbs does my staple food products contain? Are there any substitutes for them that I should be privy to?
Another thing I incorporated during the detox were workouts. I had already been working out *consistently*, but I did modify them specifically for the detox. I chose lighter workouts in anticipation of having low energy and fatigue as my body adjusted to going without meat, sugar, etc. Instead of working out 5 days a week, I only did 3 days. And instead of weight lifting, I opted for light runs and shortened HIIT workouts. If you’re committed to a detox similar to mine and want to drop a few pounds, I would encourage some form of activity to make sure you hit a caloric deficit. Even if you just take a brisk 30 minute walk every day.
Now, here’s a few things that I’ve noticed since successfully completing the detox:
1.) Portion size is a major issue in American culture
- I already knew this, but it became crystal clear as soon as I reset my appetite palate, if you will. After a full week of eating healthier, smaller portions, it was near impossible to go back to my old habits. Thinking back on the meals and the portion size I opted for
in the past in comparison to my detox, I'm actually kind of embarrassed. Aside from no longer being able to handle larger portions, I no longer want them either. I get full faster and, ultimately, I just don't want any extra helpings anymore. Weird!
2.) My body craves healthier food now
- I thought that when I completed my detox that I would automatically go back to craving the not so healthy foods. Not quite. Of course there were a couple things that I just had to have (specifically pizza). However, I noticed that I’m more inclined to modify my foods to make it healthier (i.e. veggie thin crust pizza) or instinctively go for the straight up healthier choice altogether. Here I am, a couple weeks later, still opting for fruit instead of candy/chips 90% of the time.
3.) It’s extremely easy to tell what my body is intolerant of
- Listen…milk is definitely the devil. I’ve known this and my body has known this since I was a child. Moronically, I still chose to walk the plank every now and again for the sake of ice cream or a milkshake. Even with lactaid pills, I would still be effected most times. However, this detox has heightened my sensitivity for sure. I decided to get a small milkshake as a treat to myself very soon after the detox. What can I say? I’m kind of a daredevil. Anywho, my body pretty much rejected it as soon as it touched my tongue. I kid you not, the moment my taste buds detected milk, my brain sent a signal to my stomach to start acting a fool IMMEDIATELY! It was the craziest thing and it blew my mind. There are just certain foods that will just trigger a reaction and that’ll be my warning to stay away unless I want digestive issues.
4.) Certain foods absolutely effect how I physically feel
- Closely related to #3, only a little bit more in depth. I tend to feel tired, sluggish, heavy, and have low energy when I eat not so healthy foods. I’ll take it a step further to say that it also negatively impacts my mood. The odds of feeling that way while eating healthily are slim to none. Sure, that warm apple pie topped with ice cream tastes like heaven…but the hour or so after? Ugh. Now, I won’t lie and say that I’ll never eat that again, but I’m fully aware of the consequences which will encourage me to make a better choice. The older I get, the more I realize that the instant gratification attached to specific foods are just not worth the consequences (i.e. consuming whole milk will forever be a hard no for me).
Overall, the detox was a much needed challenge considering what I aspire to accomplish in the future. I’m preparing for a lifestyle change once and for all. The end goal is to eat 80% healthy all the time. It’s also about taking preventative measures to make sure I’m as healthy as possible for as long as possible. Because of my ethnic and familial background, I understand that I’m at risk for multiple diseases such as high blood pressure, diabetes, and heart disease...fortunately, I can prevent most of these ailments by simply watching what I eat and staying active. Not to mention, I’m now in my 30’s and I’ve yet to have kids...but they are in the plan. By societal standards, I’ll be considered an “older” parent, so I need to make sure that I’m my best self for my family and my future little ones as well. I presume it's better to start my journey now rather than wait until a life or death situation forces me to change.
Why wouldn’t I sacrifice a little for a chance at a longer, healthier life?
*NOTE* I am not a medical professional, so I would highly recommend consulting your physician before making any drastic changes to your diet and fitness.