How does a day in the challenge day look like?
The same as your normal days only following the 5 rules:
1. We avoid sugar in all its forms and grains in all their forms. However, we can eat up to 1 slice of bread a day.
2. When waking up, we drink 2-3 glasses of clean water. We continue with clean water drinks, including tea & coffee with clean water, throughout the day.
3. We take supplements 3 times a day as directed. We stick to the brands, doses, and timing for the supplements to help your body repair damage.
4. We stick to a simple food list. The list includes foods we can eat freely in the challenge and eat with restriction. We avoid foods that are ”out of the challenge” list.
5. When hungry, we eat freely repair fats and repair carbs from the “eat freely” list. We can eat up to three portions of repair protein a day.
You probably know the rules by heart, but let’s see. How does it look during the day?
Menus
You can find menus as examples.
But I remind you it is not really necessary to stick to menus, and you can switch between meals.
The most important thing is to keep repair protein up to three portions a day.
And after your meal, if you’re still hungry, eat repair fat and repair carbs from the “eat freely” category of fats and carbs.
Morning
So you wake up in the morning. You drink 2 large cups of clean water and take 2 capsules of magnesium supplement.
You prepare for the day. Eat a small breakfast and take supplements.
Keep the caffeinated coffee to when you need it, maybe now, just before you work. There is no milk or sugar in the coffee.
During the day, sip as much as you want decaf coffee, decaf black tea, or any type of herbal tea. It could be cold or warm. Regular coffee with caffeine? You have just once a day.
After a couple of hours, you feel the need to snack. Grab a handful of nuts, eat them slowly. Savor every bite. Other good options sliced avocado with pepper and salt. Or sliced vegetables.
If you are not hungry between meals, there is also no need to add snacks. Eat when you’re hungry.
You get back to work.
Noon
It’s lunchtime. Use the food list to create a dish made up of protein, carbs, and fats. Yes, you can add nuts to the main dish, not just as a snack. You can take your third supplement with lunch or with dinner.
If you need to take a meal with you, canned fish from repair protein list is just perfect to take with you, together with vegetables and repair carbs from the list.
Evening
And if you didn’t eat your protein portion in the morning, you can eat 2 portions at lunch or delay that to dinner. You have three so you can divide as you wish.
It’s afternoon. If you’re tired and feel the need to eat something sweet. It may be a good time to take a quick nap. You get the energy without the sugar.
At dinner, you can put on the dish the 1-2 protein portions you have left for the day, if you want. You don’t have to.
If you already eat three portions, then eat a salad with avocado, nuts, and olive oil. Or grab another snack.
Of course, if you didn’t take the third dose of supplements in lunch, take it with dinner.
After dinner, if you’re still hungry, eat repair fat and repair carbs from the “eat freely” category of fats and carbs.
The day is over. It’s time to rest.
Well done!
Additional Links
If you haven’t checked the menus out,go here.