Yesterday was a great day spent with Mr Katie, but not so healthy.
Although the final damage was only 1650 calories, I managed to ingest 183g carbohydrates which is nearly 4 x what I usually do.
Instead of listing the reasons why [aka excuses] I am instead going to list the lessons I learned instead.
~ always get up when I wake up even on the weekends/holidays - don't go back to bed
~ always eat breakfast before I leave the house - don't hang on until I get to my restaurant meal
~ a cheat meal should be planned to follow a day of healthy eating - don't enter a cheat meal if I have not eaten for 19 hours!
~ make cheat meal choices worthwhile - garlic bread is not really value for a carb-fest
~ remember that sugar and flour are powerful drugs to me and will make it difficult to stop eating once I've started. Sticky date pudding is probably not a good choice - cheesecake or apple crumble may be slightly better choices
~ white french bread with butter and chips was a better choice than eating more sugar following the sugar spikes - I suspect that fat helped even things out
~ record everything - it is sometimes not as bad as I imagine
~ it is impossible to gain 1.2kgs overnight especially if I ate under 1700 calories the day before - behold water retention from carb overload!
~ re-reading your eating plan book of choice at the end of such a day ensures I can find the resolve the begin again the next day
Now that my holidays are over [I resume work on Monday] I am going to do Induction for the next week at least. I have never really done strict Induction as I added in protein powder, nuts, and never measured my veges or things like artificial sweeteners.
Here are my short term goals
~ limit carbs to under 20g a day
~ count everything including artificial sweetners and salad/veggies
~ drink 8 glasses of water
~ exclude or at worst limit diet coke to one can a day
~ limit cheese to 100g a day
~ exclude nuts
I have started the day with 2 eggs, 30g cream cheese, teaspoon of sugar free maple syrup, and two cups green tea.
I am now going to do some weights and a bike session to get rid of the glycogen in my body.