Challenge: Carb Down
Hi it’s @ArtVor from Instagram
The idea is to share how we mostly get back to shape after eating so much junk while traveling.
I’m curious to see how your mind and body will react to it and the results you will get.
This is not a diet, just a mental challenge we use to get in shape very fast.
This is for healthy people; if you have any medical conditions, ask your doctor first.
After the challenge, we ease the rules slowly, eat everything, and still look and feel great.
The best part is that it builds up your dopamine system, so any type of food becomes so delicious, and after the challenge, when you finally eat your favorite dish, it’s just 🤤😍
However, I usually keep it for a longer period of time, as I really like the results and the feeling.
When I do soften the challenge and allow most things to eat, spuriously, I just don’t eat them.
As it’s more painful to sabotage results than to get hits of pleasure from the food, values change as well.
Just for one week, for 7 full days:
Eat as late as possible
Try to stretch the first day as late as possible so the next day will be easier.
Usually I eat even at 8 p.m. for the first meal, but typically it’s at 5 p.m.
Make sure you’re busy with something productive or outside (if you’re at home all day watching TV with food nearby, it will be damn hard).
Only full means no snacks
Eat only fully prepared meals; don’t snack around.
Almost every snack sold on the market is full of junk carbs, sugar, or salt.
A full meal can include salmon or steak, and veggies on the side.
Don’t try to starve; eat as much as your body demands.
Mainly, eat proteins
Chicken, Fish, Beef, Pork, Tofu, Nuts, and Cheese
The goal is to eat as much as you need so you never feel hungry while having all the nutrients your body needs.
If you’re not sure, just do some research on the food you’re about to eat. https://www.nutritionix.com/food/chicken, just make sure it has the lowest carbs per 100 g.
Zero refined sugars and sugary products
No cakes, donuts, sneakers, or anything that contains refined sugar.
No fruits at all, as it’s pure sugar (fast carbs).
Just use sweeteners if you want to drink coffee.
I prefer to throw away sugary food (as I do when I’m at home) so there are no temptations, especially since it gets hard by night.
No calories in liquids
So only diet cola and so on.
No juices or just anything that has calories
As you are about to buy a drink, see if it has any calories on the back label; it should have zero.
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So no alcohol at all, as it has really huge amounts of carbs and totally sabotages the entire challenge, and it’s easier to start eating junk food under influence.
No heavy carbohydrates
No rice, pasta, pizza, bread…
Vegetables are fine, like salads, carrots, and tomatoes, just not potatoes.
Lowest salt usage
Just don’t put it anywhere, and avoid eating salty things like pickles.
As salt blocks water in your muscles, this makes you look leaner.
Nutritional learninn as entertainment
Zero junk entertainment; only learn about nutrition and the body (optional).
So any information in text, videos, or photos only about nutrition (aside from your work)
Nutrition and body are basically how good is made and how your body processes, recasts, and stores it, so topics like metabolism, digestive system, etc.
So not scrolling your friends stories, IG newsfeed, no TV, gossip with friends
If you stay on Instagram, find nutrition accounts.
The goal is to progress on nutrition skills.
This helps to keep the focus and interest on the challenge as motivation vanishes.
No hard exercise
Don’t jog or do intense cardio, as your metabolism will be in craving mode.
I highly suggest going to the sauna (steam room) daily.
If you do exercise, drink a lot of electrolytes
What would you get from this?
Lower the amount of water in your muscles that is stored as carbs.
You will instantly look leaner. I lose around 3kg in the first week.
Clear your mind; fasting is really great for productivity and focus.
You will understand your body better.
You will progress on your nutrition skills.
You will feel proud of yourself for achieving the goal.
You will increase your discipline skills and self-esteem
Consistency Management
It’s a tool I use when I’m serious about taking on any challenge.
Take a blank piece of paper, write 7 days + date, and as you successfully complete the day, make a cross, or you can put a half cross if you’re completed partially (not following all rules) and leave it blank if you failed.
As you wake up, read all the rules first, even before standing up.
So it will be your first thing on your mind.
Maybe rename the alarm clock to “read rules list” or setup reminders for the first few days to start the habit. It takes 30 seconds to read all
Remember this quote from Mike Tyson: “Everyone Has a Plan Until They Get Punched in the Mouth?” So tracking consistency really helps, as motivation vanishes.
START
If you decide to make a commitment, I suggest starting today.
To avoid typical excuses such as “I will start on Monday,” a new month, or a new year, start right NOW!
DM me, @Artvor, and let me know you have started and if you have any questions or clarifications to make.
