The challenge of eating 30 days that can transform your body.

Diet challenges are usually what you can do slope I eat. But what if you could see huge results from a self-experiment that does not make food out of bounds? Instead of focusing what eat, the challenge eats 30 days gives us emphasis how you eat. And the results; They could be transformative.


"Do you want the next levels?" I asked.

"Do this first, and let's see if you can handle it."

The diet advice I just gave Cameron Lichtwer was not what I expected, so I was challenging.

As a trainer at British Columbia's Personal Training Institute, power coach and air conditioning coach and former competitive athlete, Cameron was no stranger to exercise and nutrition. In fact, he thought he had tried it all.

But my advice? It was so … basic. Was not that far beyond that?

Well no. Because what I said to him can help almost everyone, one of the most advanced diets in those who have fought a healthy diet for a lifetime.

"You eat slowly and carefully."

I know: It sounds too simple to work.

But guess what? It was exactly what Cameron needed. In two months, body fat drops from 13.9 percent to 9.5 percent, the lowest level ever achieved. This was without weighing and measuring the food, or after a restrictive meal plan.

Soon after he started, he sent me this text:

"I can not believe it, I lose fat and ruin my workouts, I'm sleeping better, I feel terrible."

Cameron surprised the results he received from such a simple process.

But I was not.

Consuming slowly is one of the basic practices of Coaching Nutrition Precision.

Because it works.

So why not try yourself slowly?

Educate it for just 30 days and it can shock you what you achieveeven if you do not change anything else.


The 5 ways in which this challenge eats 30 days will change your body and mind.

When it comes to eating better, most people worry about the details:

  • "Potatoes fat?"
  • "If I do not drink a protein shake after my workout, is it worth the exercise?"
  • "Is keto really the best way to lose weight? Or should I do Old? Or what about the alkaline diet?"

Still eat over the kitchen sink. Or in their car. Or in a daze while in front of the TV.

And who can blame them? We have been taught to think about what we eat, not how we eat.

This is very bad since then …

Consuming slowly and carefully may be more important than:

  • what are you eating
  • when you eat
  • to get anything else "perfect"

Now, this may seem a bit controversial. Besides, if you only eat Oreo, the speed at which you consume it is not the biggest problem.

But leaving aside the edges, slow consumption may be the only stronger habit of driving a major transformation.

Instead of having to figure out what foods to eat, at what frequency and in what shares – all the important factors, of course, eating slowly is the simplest way to start losing weight and feeling better, right away. (Like, after your first dinner.)

This feeds confidence and motivation, and from there, you can always tighten the details.

Why go to complicated things right away, when you can get incredible results without it?

Slow consumption is not just for beginners. Diet can also see great benefits. If you are like Cameron, for example, it could be the key to unlocking the path you have never seen. In fact, we've seen it work for physique athletes, fitness models and even Olympic athletes.

Slow consumption is like the secret weight loss weapon that everyone has access to, but nobody knows it.

This is because it can help you …

1. Eat less without feeling deprived.

Certainly, many popular diets claim that this is a benefit. But with slow consumption, this phenomenon can happen even if you do not change what eat.

For example, in one study, researchers at the University of Rhode Island served the same pasta meal to 30 women of normal weight on two different days. At both meals, participants had said to eat until they were comfortably full.

But they said,

  • Lunch 1: Eat this meal as fast as you can.
  • Lunch 2: Eat slowly and put your utensils under each bite.


  • When they eat fast, women consume 646 calories in 9 minutes.
  • When they eat slowly, they consume 579 calories in 29 minutes.

Thus, in another 20 minutes, slow-eaters consumed 67 fewer calories. In addition, they went more to feel hungry then when they speed up their meal.

These effects, at every meal and snack, could add up to hundreds of calories saved during one day.

Granted, this is a single study, but it shows what we have seen with our customers over and over again.

(Do not hesitate to try this experiment at home now if you like.)

Why is this happening;

Reason 1: Physiology. It takes about 20 minutes to enter the saturation signals of your body. Slow consumption gives the system time to work, allowing you to feel better when you have enough.

Reason 2: Psychology. When you slow down, and you really try to enjoy your meal, you tend to touch satisfied with less, and feel less "deprived".

Rachel Levy: Facing fear and anxiety.

Rachel Levy's initial reaction to this challenge: "I can not eat late, I will die!"

As you can guess, it was not lost after a test. In fact, she continued to be the female winner of the transformation contest of July 2018.

How did it happen?

"I decided to try. Just put one foot in front of the other and do just what you asked for – eat a bit slower.

"I have faced the fear of doing something different."

During the first two weeks of eating late, Rachel had one of these "moments aha".

"Suddenly I realized that the reason I ate fast was in fact a feedback loop: I ate quickly to calm my anxiety, but eating quickly made me worry."

The result: The discovery of this connection made it immediately easy for Rachel to eat late.

2. Look and feel better.

Do you have regular swelling, cramping or stomach pain? Many of our customers say that slow consumption has helped solve their digestive problems.

Why does speed matter?

Because when you eat your food, you get bigger bites and chew less.

Your stomach has a harder time to break the big pieces of food into juice – the melting mixture of partially digested foods, hydrochloric acid, digestive enzymes and water that passes your stomach into the small intestine.

When food is not destroyed properly, it can cause dyspepsia and other GI problems. We can absorb less nutrients, exhausting ourselves from valuable vitamins and minerals.

In addition to making you uncomfortable (maybe even miserable), bad digestion can also affect your mindset.

For example, if your meal leaves you inflated, coarse and subdued, you can interpret it as a "no-feel" and discourage your efforts. On the other hand, slowing down and digesting your food rightly can help you "feel more relaxed".

3. Learn what feels "hungry" and "full".

Do you ever have a meal because it is a specific time of day, even if you are not particularly hungry?

Or clean your dish, though you are sure you will regret it?

These are some ways in which people coordinate their internal signs of hunger and saturation. There is much more, but the point is:

Many of us eat when we are not we are hungry and continue to eat when we are full.

Slow consumption can help you get back properly. With regular practice, it improves your sensitization of appetite. You can learn to recognize – and most importantly, confidence– the internal signals of your body.

With time, it redirects you to eat when you are hungry and stop when you are full. Not because it requires a rigid meal plan, but because your body (a.k.a. your new best friend) tells you so.

This is the difference between having a "on a diet" and learning how to "listen to your body" … a valuable skill that lets you make healthier choices for the rest of your life.

Voila-constant transformation of the body in a way that does not suck.

Nellie Long: Tackling addiction to food.

Nellie was already "healthy" when she started Precision Diet Training. He went to the gym three to five times a week, mostly ate whole, unprocessed food and did not really want to lose weight.

There was only one problem: He fought with addiction to food. "I needed to face the reason I eat a kilo of carrots at a meeting," he says.

When she was first introduced to the habit of eating late, Nellie was so anxious that she could not, she thought to leave the program. On the contrary, he accepted the challenge. And although there were setbacks – like the day he ate seven cupcakes – slowly, it became easier.

Now she has revolutionized her relationship with food. In a recent trip trip, her friend Nellie brought some Fritos together. At the end of the 13-mile day, Nellie began to laugh at these chips.

"This time, I put one in my mouth and I tasted it." He continued to eat the chips – slowly – but instead of feeling shameful and exaggerated, he felt food and satisfaction.

A great lesson for Nellie:

"I learned that when I hear my body, it tells me everything I need to succeed."

4. Break down standards that derail your progress.

If you are struggling with excessive eating, learning to go slowly can help.

This may sound strange, as a flush is driven by an overwhelming need to consume as much food as possible as quickly as possible. (This quality is what differentiates excessive consumption from over-consumption.)

But the skills you develop from slow consumption can help you mitigate the damage and build resistance over time.

Here's how: When you're in the barbeque, slow down as soon as you understand what's going on.

Pause. Breathe. The food will be waiting for you. Even just a breath between the bites will help.

You may not be able to stop eating immediately, and that's fine. How much you eat is not as important as returning to a more thoughtful state of mind.

With this technique "boring slowly", most people can regain a sense of control. And the more you exercise, the more effective it will be.

If you continue to slow down, even in your toughest moments:

  • You will understand better why, where, and how binging (so it will not seem random, and eventually you can break the chain).
  • You will probably eat less and stop earlier.
  • You will feel less panicky and powerless.
  • You will be able to relax yourself more effectively, and return to the "wise mind" faster.

Over time, this will help to smooth your food, enhance your physical and mental wellbeing, and improve body composition (or help you maintain a healthy body composition more easily without restricting healing cycles).

5. Get a tool that you can use anytime, anywhere.

We do not always have control over the food we have at our disposal. But we always have control over how fast we chew and swallow.

Think of slow consumption as low-hanging fruit of the diet: super affordable in every case.

It does not require specialized meal plans or a food scale. No matter what happens in your life, or what's on your plate, you can practice slowly.

Elaine Gordon: Finding a Better Way.

When Precision Nutrition coach Elaine Gordon started the program, she already knew a lot about her nutrition from years of working with coaches and researching alone.

"I knew what she was" eating good ", but it really benefits from the" hows "that PN teaches," he says.

"It's incredible to see how your relationship with food changes when you bring attention and sensitivity to the food process."

Thanks to her new, more exciting relationship with eating, Elaine began to have the results she had after all these years. And after seeing how effective she was for Elaine, her husband started to eat late. Now they practice the habit together.

The best piece; Elaine knows she has this tool at her disposal, no matter where she is or what she is doing.

"Even if all the other fail with my diet, I can always choose to eat late."

How To Eat Slowly.

Eat slowly and with caution simple and effective-But not necessarily easy.

Most people have to work on it.

Fortunately, you do not have to make it "perfect". Turn instead of "a little better". You may be surprised at how effective this can be.

Try one of these tips. You can experiment with them for a single meal or take a 30-day late challenge if you feel good.

Just take a breath.

Before you eat, press. Take a breath.

Take a bite. Then take another breath.

Take another bite. Then take another breath.

Go a bite, and a breath at a time.

This is.

Add just one minute.

First of all, most people are panicked at the idea of ​​"waste of time" in eating or the need to be alone with their thoughts and the sounds of crunch for a long time. In addition, life is busy and rushed. Having long slow meals may make you feel impossible.

So start small. Add just one minute per meal. Or two, or three if you feel curious about it.

When you start your meal, start the clock (or use an application like 20 Minute Eating yourself with time).

Play: Stretch the meal as much as you can. Then try to make your next meal for one minute longer.

With time, you can gradually increase how long you spend on meals.

Do not be tough for yourself: If you forget to slow down during a meal, not biggie. Just slow down the next time and notice what's going on.

And remember that even a minute better – or a breath between the bites – can help.

Place the remote control.

For the next challenge level, do not eat while driving, watching TV or playing with your phone. Sit on a table, not on the sofa of your living room, and for the sake of God, do not eat standing over the sink. Try to relax and live your meal

The whole point is to pay attention to your food and your body. So, in the next 30 days, do the best to eat in a calm environment with minimal distractions.

Eat the food they need Really to chew.

Try this experiment: Eat a whole meal, like an apple slice, and count how many balls you need to swallow a bite. Then grab a highly processed snack, such as a cracker or biscuit, and count your chews.

What differences do you notice?

Which foods do you think will be easier to eat late?

Now act accordingly.

Ελάχιστα επεξεργασμένες άπαχες πρωτεΐνες, φρούτα και λαχανικά, δημητριακά ολικής αλέσεως, φασόλια και όσπρια απαιτούν περισσότερη προσπάθεια και χρόνο για φαγητό.

Όσο περισσότερο πρέπει να μασάτε, τόσο περισσότερο θα σας φτάσει να φάτε, δίνοντας στα σημάδια πληρότητας σας την ευκαιρία να καλύψουν τη διαφορά.

Κάνε κάτι ανάμεσα σε δαγκώματα.

Η βηματοδότηση του εαυτού σας είναι ευκολότερη όταν έχετε μια συγκεκριμένη δράση στο μυαλό για να διαλύσετε τα μπουκάλια των τροφίμων.

Μεταξύ τσιμπήματα, προσπαθήστε:

  • καθορίζοντας τα σκεύη σας
  • ρίχνοντας μια ανάσα (ή τρεις)
  • παίρνοντας μια γουλιά νερό
  • ζητώντας από κάποιον στο τραπέζι μια ερώτηση

Απολαύστε το φαγητό σας.

Όταν τρώτε … φάτε. Απόλαυσέ το. Πραγματικά γεύση.

Είναι αλμυρό; Γλυκός? Καλύπτει την οροφή του στόματός σας; Ποια είναι η υφή;

Παρατηρήστε αυτές τις μικρές λεπτομέρειες με κάθε δάγκωμα.

Για να αξιοποιήσετε πραγματικά αυτήν την εμπειρία, δοκιμάστε "γευσιγνωσία οίνου" το φαγητό σας. Πρακτική μάσηση σιγά-σιγά, sniffing, και να απολαύσετε το φαγητό σας, σαν να ήταν ένα καλό κρασί.

Παρατηρήστε τι επηρεάζει την ταχύτητα φαγητού σας.

Καθώς δοκιμάζετε, προσπαθήστε να εντοπίσετε τι επηρεάζει την ταχύτητα φαγητού σας ή την εστίαση.

Εξετάστε παράγοντες όπως:

  • με τον οποίο τρώτε
  • όταν τρώτε
  • τι τρως
  • όπου τρώτε

Αφού κάνετε ορισμένες παρατηρήσεις, ρωτήστε τον εαυτό σας:

  • Τι θα μπορούσατε να κάνετε για να βελτιώσετε αυτό που ήδη λειτουργεί καλά;
  • Τι θα μπορούσατε να αλλάξετε, δεδομένου του τι δεν λειτουργεί καλά;

Βελτιώστε την πρακτική σας.

Δώστε προσοχή στην ταχύτητα κατανάλωσης των ανθρώπων γύρω σας. Παρατηρήστε το πιο αργό φαγητό στην ομάδα και ταιριάξτε με την ταχύτητά τους.

Αν βρεθείτε να βιαστείτε, αυτό είναι εντάξει. Βάλτε τα σκεύη σας κάτω και πάρτε ένα λεπτό για να εστιάσετε ξανά. Εάν η αργή κατανάλωση δεν είναι συνήθης για εσάς, αυτό θα πάρει κάποιο χρόνο για να κυριαρχήσει.

Αγκαλιάστε μια πειραματική νοοτροπία και παρατηρήστε τι μαθαίνετε.

Θυμηθείτε: κάθε γεύμα είναι μια ευκαιρία να εξασκηθείτε.

Phillip Wilson: Βελτίωση και μάθηση για παρουσία.

Όπως πολλοί άλλοι, ο Phillip ήταν σκεπτικός για το να τρώει αργά.

"Ποτέ δεν περίμενα να λειτουργήσει. Ήταν πολύ εύκολο, "λέει.

Το φαγητό αργά ήταν πιο δύσκολο από ό, τι περίμενε, αλλά με την πρακτική, τα πράγματα άρχισαν να κάνουν κλικ και τα αποτελέσματα ήταν σημαντικά.

"Η απλή πράξη του να φτιάξω χρόνο για φαγητό σιγά-σιγά με έριξε πιο κοντά στους στόχους μου από ό, τι έχω δοκιμάσει ποτέ", λέει ο Phillip.

Και τα αποτελέσματα δεν είναι μόνο φυσικά: Η επιβράδυνση του φαγητού του βοήθησε τον Phillip να βάλει έναν πιο άνετο ρυθμό και σε άλλους τομείς της ζωής του.

"Όχι μόνο είμαι πιο χαλαρή, αλλά η ζωή δεν με περάσει απλά πια. Είμαι περισσότερο ενήμερος για τις στιγμές που είναι ακριβώς μπροστά μου. "

Έφαγα αργά, τώρα τι;

Στο τέλος της βραδείας πρόκλησης των 30 ημερών, συντονίστε το τι είναι διαφορετικό.

Πρόκειται πιθανότατα να παρατηρήσετε κάποιες αλλαγές στο σώμα σας – όπως το πώς αισθάνεστε το στομάχι σας μετά από ένα γεύμα ή πώς ταιριάζουν τα παντελόνια σας. Μπορεί επίσης να παρατηρήσετε διανοητικές αλλαγές, όπως αυτό που σκέφτεστε ενώ τρώτε ή πώς αντιδράτε να αισθάνεστε πεινασμένοι ή γεμάτοι.

Κοιτάξτε πόσα άλλαξε σε μόλις 30 ημέρες και φανταστείτε:

Τι θα συμβεί αν συνεχίσετε να εργάζεστε σε αυτή τη συνήθεια … για πάντα;

Υπάρχει ένας καλός λόγος να κάνετε ακριβώς αυτό: Ανεξάρτητα από τις άλλες συνήθειες που υιοθετείτε ή το "επόμενο επίπεδο" που προσπαθείτε, τρώγοντας σιγά-σιγά θα ενισχύσετε πάντα τις προσπάθειές σας. Και πόσο συχνά μπορείς να το πεις για κάτι;

Αλλά μην το κρατάτε μόνοι σας: Μοιραστείτε την αργή πρόκληση 30 ημερών με τους φίλους, την οικογένεια και τους συναδέλφους σας. Θα μπορούσε να είναι ακριβώς αυτό που χρειάζονται, αλλά ποτέ δεν ήξερε να δοκιμάσει.

Θέλετε βοήθεια να γίνει η πιο υγιεινή, ισχυρότερη, πιο ισχυρή εκδοχή σας;

Οι περισσότεροι άνθρωποι ξέρω ότι η τακτική μετακίνηση, το φαγητό, ο ύπνος και η διαχείριση του άγχους είναι σημαντικές για την εμφάνιση και την καλύτερη αίσθηση. Ωστόσο χρειάζονται βοήθεια εφαρμόζοντας αυτές τις γνώσεις στο πλαίσιο των πολυάσχολων, μερικές φορές αγχωτικών ζωών τους.

Τα τελευταία 15 χρόνια, χρησιμοποιήσαμε τη μέθοδο Coaching Nutrition Precision για να βοηθήσουμε περισσότερους από 100.000 πελάτες χάνω λίπος, Γίνε πιο δυνατός, και να βελτιώσουν την υγεία τους… μακροπρόθεσμα … ανεξάρτητα από τις προκλήσεις που αντιμετωπίζουν.

Είναι επίσης ο λόγος για τον οποίο εργαζόμαστε με επαγγελματίες υγείας, φυσικής κατάστασης και ευεξίας (μέσω των προγραμμάτων Πιστοποίησης Επίπεδο 1 και Επίπεδο 2) για να τους διδάξουμε πώς να προπονητή τους δικούς τους πελάτες μέσω των ίδιων προκλήσεων.

Ενδιαφέρεστε για την Προπόνηση Διατροφής με ακρίβεια; Συμμετοχή στη λίστα προπώλησης. θα εξοικονομήσετε έως και 54% και θα εξασφαλίσετε μια θέση 24 ώρες νωρίτερα.

Θα ανοίξουμε στιγμές στην επόμενη προγύμναση της Precision Nutrition Coaching την Τετάρτη 17 Ιουλίου 2019.

Εάν ενδιαφέρεστε για την προπόνηση και θέλετε να μάθετε περισσότερα, θα σας συνιστούσα να συμμετάσχετε στη λίστα μας για προχωρημένους. Η ύπαρξη στον κατάλογο σας δίνει δύο ειδικά πλεονεκτήματα.

  • Θα πληρώσετε λιγότερο από όλους τους άλλους. Στο Precision Nutrition θέλουμε να ανταμείψουμε τους πιο ενδιαφέρουμενους και παρακινημένους ανθρώπους γιατί πάντα κάνουν τους καλύτερους πελάτες. Συμμετοχή στη λίστα προπληρωμών και θα εξοικονομήσετε έως και 54% της γενικής τιμής του κοινού, η οποία είναι η χαμηλότερη τιμή που έχουμε προσφέρει ποτέ.
  • Είναι πιο πιθανό να πάρετε ένα σημείο. Για να προσφέρουμε στους πελάτες την προσωπική φροντίδα και προσοχή που αξίζουν, ανοίγουμε το πρόγραμμα μόνο δύο φορές το χρόνο. Την τελευταία φορά που ξεκινήσαμε την εγγραφή, ξεπουλήσαμε μέσα σε λίγα λεπτά. Συνδυάζοντας τον κατάλογο προπώλησης θα έχετε την ευκαιρία να εγγραφείτε 24 ώρες πριν από όλους τους άλλους, αυξάνοντας τις πιθανότητες εισόδου.

Εάν είστε έτοιμοι να αλλάξετε το σώμα σας και τη ζωή σας, με τη βοήθεια των καλύτερων προπονητών του κόσμου, αυτή είναι η ευκαιρία σας.

[Σημείωση:Εάνηυγείακαιηφυσικήσαςκατάστασηέχουνήδηρυθμιστείαλλάσαςενδιαφέρειναβοηθήσετεάλλουςελέγξτεμας[Note:Ifyourhealthandfitnessarealreadysortedoutbutyou’reinterestedinhelpingotherscheckoutour[Σημείωση:Εάνηυγείακαιηφυσικήσαςκατάστασηέχουνήδηρυθμιστείαλλάσαςενδιαφέρειναβοηθήσετεάλλουςελέγξτεμας[Note:Ifyourhealthandfitnessarealreadysortedoutbutyou’reinterestedinhelpingotherscheckoutourΠρογράμματα Πιστοποίησης Ακρίβειας Επιπέδου 1].