Let’s practice – Meal Timing

Hello ,

Are you excited that you will start practicing?

This email will guide you through the next days for this lesson.

Highlight

  • Eat 3 proper meals and until satisfied. No snacking please.

The Action Plan

In the morning

  • Drink a glass of water.
  • Wake-up early enough and don’t rush your breakfast. Give enough time for your breakfast.
  • Eat until satisfied, but not full.

In between

  • Check-in with yourself. If your hunger is greater than 7 out of 10 then it’s time to eat. If not, do another check-in after 30 minutes or so.
  • Drink a glass of water.
  • Do you still want a snack? Try one fruit or fresh vegetables like carrots, cucumbers or celery.

Lunch time

  • Drink a glass of water.
  • Eat with your colleagues, friends or family.
  • Eat until satisfied, but not full.

In between

  • Check-in with yourself. If your hunger is greater than 7 out of 10 then it’s time to eat. If not do another check-in after 30 minutes or so.
  • Drink a glass of water.
  • Do you still want a snack? Try one fruit or pre-cut vegetables.

Dinner

  • Aim to have dinner no later than 8pm.
  • Drink a glass of water.
  • Enjoy your dinner!
  • Eat until satisfied, but not full.

Don’t forget to

  • Avoid sweets and sugar in general.
  • If you drink your coffee with sugar, try to reduce your sugar intake.
  • Prefer healthy fats that will satisfy your hunger.
  • Note how you feel in your journal! It is important to reflect at the end what went well (or not).
  • Eat slowly and mindfully.
  • Keep track of your food with Cronometer. Spend some time understanding what your dashboard is showing.

10-minute actions 

  • Continue journaling. This is a habit we want to build on.
  • Add a note in Cronometer with every meal. Were the meals more satiating and why?
  • Walk 5K steps everyday. This is not a 10-minute action but we strongly suggest to start moving around. Walking after meals is especially helpful for the digestion. Try to do small errands by walking or using your bike.

This week’s reading

Below is the content for you to read with your own pace, however we suggest that you spend 10-15 minutes each day so that you remain committed and engaged.

FAQ

If there are any questions or challenges during this lesson, we are here to assist you and guide you through or read the course FAQ section.

 

Have fun,
Your ketOntrack team