Cavewomen Don't Get Fat (17 page)

Let's talk for a moment about discipline, which is different than control. Most of us struggle to control what we eat, but it's discipline that will help you reach your goals.

According to my friend Jade Teta, author of
The New Me Diet: Eat More, Work Out Less, and Actually Lose Weight While You Rest
, control is an illusion, because we rarely have that kind
of power. Discipline, on the other hand, involves making a conscious choice. When we set goals and reach them, we are making conscious choices to take responsibility and make certain things happen. Getting to the gym, shopping for and preparing healthful meals, going to bed on time, and spending quality time with family and friends are all conscious choices that we make. When we choose foods and exercises that fall within our goals, we naturally achieve the art of discipline. The beauty of discipline is that it can evolve organically when we have all our ducks lined up in a row. And by making great choices for ourselves, we regain self-control. Make sense?

If you can't change your eating habits overnight, it's more important to acknowledge the space you're in and go forth at your own rate than it is to take on too many changes at once and set yourself up for failure. We exist within the parameters we set for ourselves. If something that I suggest doesn't feel authentic for you when you're overhauling your eating habits, then take your time and figure out what works for you. Opening yourself up to change happens when you are ready; no sooner than that. It's not about judgment, self-criticism, or self-flagellation; it's about self-acceptance and hunkering down to get the job done.

This phase balances your hunger hormones and tackles body fat. Stay on this plan until your body fat percentage goal is reached. Here's what you're going to do:

• Reintroduce one complex starch per day, such as sweet potato or winter squash, either as your postworkout meal or at dinner to facilitate quality sleep. The best time to eat your favorite carbs is within thirty minutes after finishing your workout. Following a workout, these carbs spike your insulin
level, which creates a metabolic surge that can help you build more muscle.

• Continue to eat protein and vegetable-based meals every day.

• Weekly cheat meal: a “normal” dinner, 4 ounces of wine, and dessert, or a double portion of your meal, combats metabolic plateaus. You'll burn more fat the next day. To your salad with goat cheese, filet mignon with a baked potato and butter, you can add red wine and a slice of chocolate cake.

• Drink caffeinated coffee only before workouts to spike insulin and cortisol production, which burns more fat and helps build muscle. Drink green tea all day.

• Green drinks 2 times per day.

• Hydrate by drinking 8 to 10 glasses of water each day.

All of the recipes make 1 serving unless otherwise noted. Recipes can be found starting on
page 195
.

T
his is where the rubber meets the road, and you learn the level of carb tolerance that works for your body. Stay on this plan as long as you are within 3 to 5 percent of your body fat ideal; if you exceed this, drop back to Paleo Reset until your goal is reached. If you're eating two starches per day and one cheat meal per week, and your body fat remains within a consistent range, then you've hit your metabolic stride and can stay on this plan. If your exercise falls by the wayside and/or your body fat comes creeping back up again, you can hit the metabolic reset button by revisiting the Paleo Reset guidelines for another two weeks. Bear in mind that stress, sleep, consistency of exercise and eating, and life in general can all challenge you and your body to stay on track. But self-regulating your carb intake accordingly will make you the mistress of your own metabolic domain.

• Enjoy one or two complex starches per day, anytime, depending on your tolerance of carbs.

• Continue protein- and vegetable-based meals prepared with quality fats.

• Weekly cheat meal: one to two indulgence meals per week
that can include a glass of wine, and a “normal” dinner and dessert, or a double portion of your meal.

• Caffeine is still allowed, but coffee only
before
workouts; green tea throughout the day.

• Green drink once a day.

• Drink plenty of water and stay well hydrated throughout the day.

All of the recipes make 1 serving unless otherwise noted. Recipes can be found starting on
page 197
.