Below are the 8 guidelines that I’m using as part of my Wellness Endeavor for the first 100 days. Depending on how things go, these may be slightly modified after that.
The 100 Day Challenge: 8 Guidelines
1. Use a low-carbohydrate, ketogenic diet.
Since I can remember – even before 5th grade – I have been on every diet imaginable: low-fat, low-calorie, low-carb, food substitution, Weight Watchers, Nutrisystem, Paleo, protein shakes, protein bars, excessive exercise, nutrient supplements … you name it, and I’ve tried it.
I lost weight with all of these methods – but have always gained it back (obviously!).
The most overall success I had in terms of weight loss and feeling good was with a lower-carb approach, so that is what I will use over the next 100 days. This time, however, I am going to use a ketogenic diet and limit my sugars and starches enough so that I can get into what is called nutritional ketosis – where my body is using my own fat (and there is plenty of it!) for fuel.
I will do this by keeping my daily carbohydrate intake under 50 grams. Just as a reference, a slice of whole wheat bread has about 12 grams of carbohydrates. An apple has 25 grams. Of course I realize that that will definitely not be easy – but worthwhile efforts rarely are.
I will also make the majority of my calories come from fat, which is how a ketogenic diet works. My goal will be to have fat calories make up at least 60% of my total daily calories.
2. Focus on real, nutrient dense foods.
This seems pretty obvious but is easier said than done. I used to think that ‘real’ foods were pretty easy to find — I mean, shouldn’t all food be real??.
Other than fruits and vegetables, I looked for ‘healthy’ low-fat yogurts and other similar items. As I read more about natural foods, preservatives, additives, food processing, and other food-related issues, I came to a surprising realization: what is labeled healthy often isn’t.
It’s time to focus on real foods by minimizing processed foods and artificial ingredients as much as possible.
During these 100 days, I will also make nutrient dense vegetables (the non-starchy ones) a staple of my diet in addition to nuts, and other healthy fats.
3. Avoid diet sodas.
Yikes. This one will be hard (as if the other ones won’t be!). I’ve had a major Diet Coke habit for a long time. Sometimes it is the first thing I have in the morning – since I don’t like coffee, it’s a good way to get my morning caffeine fix.
I always believed that diet sodas were better than regular soda – after all I was avoiding all that sugar. But now I wonder if having so many on a regular basis somehow contributed to my past weight loss failures and constant sugar cravings.
(And of course, diet sodas would clearly violate Guideline #2 since I’ve never seen a diet soda growing on a tree…)
4. Limit alcohol.
Double yikes! I do love a good dry gin martini. Or glass of red wine. (Or two…)
Initially I considered avoiding alcohol entirely, but I don’t want to set myself up to fail. I want to be able to enjoy an occasional drink in moderation – both during these 100 days and afterwards. So, I will try and limit alcohol consumption to a maximum of once a week.
5. Incorporate some form of Intermittent Fasting at least 3 times a week.
Many people may not have heard about this, but Intermittent Fasting is a strategy for weight loss and improved health that is being studied more. At the most basic level, it means fasting for a specified period of time – which can vary from hours to over a day.
Most people participate in at least an overnight fast (during sleep) only to “break the fast” with breakfast.
I have read about different types of Intermittent Fasting, which I’ll go into in future post, but for now I do plan to incorporate the basic strategy in some form during these 100 days.
6. Keep track!
Keeping track is important – it helps you stay accountable. And with a blog, there is extra accountability: I will share my successes, failures and struggles with you.
And hopefully a community of people with similar struggles will provide me – and each other – support.
Every morning as much as possible, I will weigh myself (of course I’ll have to skip the days I travel). I will also document and share those numbers – the good, the bad, the ugly.
I will also take some body measurements – waist, hips, etc. – at the beginning and then every three weeks to track the changes. In addition to weight and measurements, I will also use 10 other non-scale health and fitness markers to measure my progress.
Finally – I will try to track my food as much as possible. I won’t be sticking to a calorie goal and will eat until I am full. But, I do need to keep track of the carbohydrate, fat and protein amounts. This has been challenging for me in the past, but is important to keep in line with the other guidelines.
7. Not obsess over exercise.
You can’t out-run — or in my case, out-slowly-walk — a bad diet.
I definitely believe there are tremendous benefits to exercise – unfortunately losing weight probably isn’t one of them. So while all exercise and movement will be encouraged during these 100 days, there will be no formal or mandatory exercise program.
The combination of weight loss and fall weather will be a great incentive for me to be more active.
8. Learn to accept, forgive and achieve my best self.
This is a little abstract and touchy-feely, and a bit outside my comfort zone. But I think it’s important, and for me it’s been missing, so it’s good to include as a guideline.
Like others, I am constantly trying to improve myself. After all, that’s the reason for this Wellness Endeavor.
I know I am far from perfect, and that I make mistakes. However, I am probably too critical and too hard on myself.
Even though I have high expectations, I should at least be as kind and forgiving with myself as I try to be with others. Unfortunately, this is not the case. And when I make mistakes – and I certainly will – I have to learn to accept and forgive. And not fixate on perceived failure.
Aiming to be our best self is a good goal. I now realize part of that process includes learning to accept and forgive. And not letting perfect be the enemy of the good.
With these 8 Guidelines begins my Wellness Endeavor!!
Moira