Page 79 - BTC Debunking the diet

and vegetables. The carbs in these foods take longer to burn – they keep the
fire burning longer and your body fuelled for longer, all of which keeps you
satisfied for longer. Exercise moderation, and eat starch in small portions.

Start your day with a protein breakfast, not a starchy one. And don’t skip
breakfast either, or you will mess up your sugar levels for the day, and then
for the rest of the day, you will have cravings and hunger, and that’s when
you reach for the dangerous stuff – a sandwich, a pie, slap chips, crisps. Your
cravings have come about because you started your breakfast with a starch,
and if you start your breakfast wrong, it doesn’t matter how much you try to
retrofit it – the day is all but lost.

But Rob, you say, aren’t you lot contradicting yourself? Intermittent fasting
dictates that you skip breakfast! I’m confused… Again, if IF works for you,
then do that. If, however, you are looking for something more conventional,
then research has shown that having breakfast actually boosts your
metabolism. Remember, the equation is very simple:

Take in fewer calories – burn more calories = weight loss

However you decide to burn more than you take in is up to you. Or, let us
help you with a series of eating plans .

Aside from skipping breakfast, the other reason why you are also craving is
you are not snacking, but we should be snacking every 3 hours. When
snacking, remember to combo protein and carbs – it should be a protein and
a fruit, for example, so like a bit of biltong and a plum. The carbs come from
both the meat and the fruit, which has sugar in it. The protein – in this case
the meat – keeps you full, and the fruit helps convert the protein into energy.
If you only have the protein you are not going to have the energy; if you are
only going to have the fruit you will be hungry too quickly.

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This booklet © 2019, Rob Rodell, all rights reserved.