We’re now talking quantities, we’ve added all the food types we need to our diet and now it’s just a matter of how much of each.
By now we should have a decent idea of how Tasty Tuesday’s are rolling. Each week for 19 weeks there is a cumulative challenge. The idea is that at no point should you think ‘I can’t do that’ because each step in itself is super simple and shouldn’t impact too much on your routine but all of them added together will create an incredibly simple and sustainable lifestyle that fuels you in a truly efficient and healthy manner. Every Saturday there is a paired article putting more emphasis on the science behind our method. Long term success comes down to two things; manageable steps which are easy to create habits and then the most important part is understanding of why those steps are there.
We are now in week Eleven so each day here is what we will do. Today’s step will replace step 1.
Step 11: Drink 1.5/2 L of H20
Step 2: Adding a healthy fat to breakfast.
Step 3: Eat a vegetable with dinner.
Step 4: Eat a vegetable with lunch.
Step 5: Protein with breakfast
Step 6: Protein with dinner
Step 7: Protein with lunch
Step 8: Starch with dinner
Step 9: Fat with lunch
Step 10: Starch with lunch
Time for water goal #2.
Up until now you’ve been drinking a litre of water, which should feel normal as you’ve been at this 10 weeks!
Men are going to add another 1L, and ladies 0.5L. For all but the most active, this is all the water you will need to get through your day. This last water goal is to counteract all the water loss we experience through the day.
You lose water through noticeable actions like sweating from exercise, feces and urine.
We also lose water in unnoticed ways. Our lungs are “wet” and when we breathe in, water in our lungs humidifies that air. We lose that water when we breath out. Our skin also loses water through evaporation. We can lose somewhere between half a liter to a full liter of water per day from just these two unnoticed processes.
From here on out you can also measure your hydration by urine color. Clear or lightish yellow means you are hydrated; dark yellow means it’s time to drink some water.
The water goal is the minimum. It’s up to you to be a thinking shooter and adjust based on circumstances. Keep yourself in the clear (or light yellow) even if that means drinking a little more on some days.