On Instagram last month , she shared the four “realistic” dietary “sacrifices” that kept her on track. Gentles says she only eats one “fun” meal a week, reserves alcohol for special occasions, avoids mindless snacking and limits her sugar intake.
“ I love my pizza and I will never give it up, lol,” Gentles wrote in her July 17 post. “I do thoroughly enjoy the meals I eat throughout the week, and I understand that 1 treat meal is not going to derail my whole process, so I allow myself to indulge without feeling guilt around it.”
Dietitians are divided on the benefits and consequences of “cheat days” or meals. Advocates say it can help a person not feel deprived, and it can temporarily increase metabolism.
Research has found that your body increases production of the leptin energy balance hormone by as much as 30% for up to 24 hours after an unusually large meal.
“I capped alcoholic drinks to special occasions,” Gentles penned to her 234,000 Instagram followers . “I’d limit myself to only a few drinks while keeping in mind the sugar content.”
“Instead of buying chips, crackers, and cookies at the grocery store, I got more intentional with my snacks and opted for things with protein and fiber,” Gentles shared.
“I also limited the sauces and oils I was using on my foods,” she continued. “This really helped me get through the stubborn plateaus.”
Nutrition experts recommend limiting condiments like mayonnaise, which can be high in calories and fat, barbecue sauce, which can contain loads of calories, sugar and sodium, and ranch dressing, which is often high in calories and fat.
Reduce added sugar
“My sugar [dependence] was honestly holding me back,” Gentles said. “As much as I wanted balance here, the addiction was real. So I created a boundary here (less than 25 grams) and stuck to it.”
That number, which is influenced by genetics and lifestyle habits such as diet and exercise, may differ from your chronological age, which is the number of years you’ve been alive.
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