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Image by Jannes Jacobs

Your Body's Signals

21-Day Intermittent Fasting Challenge

Image by Taylor Kiser

Day 19 Recipes 

21-Day Intermittent Fasting Challenge

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Understanding Your Body's Signals

  • Hunger Cues: Your body has a natural way of signaling when it needs nourishment through hunger cues. Learning to recognize and respond to these cues—eating when you're genuinely hungry and stopping when you're comfortably full—can help you maintain energy throughout the day and prevent overeating.

  • Energy Needs: Energy requirements can vary widely from person to person and even day to day, depending on factors like activity level, metabolic rate, age, and health status. Some days you might find yourself needing more food due to increased physical activity or other factors, while on other days, you might need less.

 

How to Adjust Portion Sizes

  • Start with Smaller Portions: It's easier to add more food to your plate if you're still hungry than to deal with the discomfort of overeating. Begin with smaller portions and check in with your hunger levels before going back for seconds.

  • Use Your Plate as a Guide: A helpful rule of thumb is to fill half your plate with vegetables, a quarter with lean protein, and the remaining quarter with healthy fats and low-carb options. This can be adjusted based on your specific dietary needs and hunger levels.

  • Stay Hydrated: Sometimes thirst is mistaken for hunger. Ensure you're well-hydrated throughout the day, which can help you better discern true hunger cues.

 

Tips for Listening to Your Body

  • Mindful Eating: Slow down and savor your meals. This not only enhances the eating experience but also allows your body time to signal fullness, helping you avoid overeating.

  • Keep a Food Diary: If you're unsure about your body's signals, keeping a food diary can help. Note what you eat, how much, and how you feel afterward. Over time, you'll start to notice patterns that can guide your portion adjustments.

  • Don’t Ignore Fullness: Just as it’s important to eat when you’re hungry, it’s equally crucial to stop eating when you’re comfortably full. Overriding this sensation regularly can lead to discomfort and weight gain.

  • Balance Your Meals: Ensure your meals are balanced with a good mix of macronutrients (proteins, fats, carbohydrates) and micronutrients (vitamins, minerals) to satisfy hunger and meet your body’s nutritional needs.

 

Adapting portion sizes based on individual needs and hunger levels is a cornerstone of a sustainable, healthful eating strategy. It fosters a more harmonious relationship with food, where eating becomes an act of self-care. Listening to your body, acknowledging its needs, and responding with kindness and flexibility can transform your approach to nutrition and overall well-being.

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Day 19 Meal Plan Recipes 

Fast Breaker: Coconut Milk Smoothie with Spinach and Blueberries

  • Ingredients:

    • 1 cup unsweetened coconut milk

    • 1 cup fresh spinach

    • 1/2 cup blueberries (fresh or frozen)

    • 1 tablespoon chia seeds (optional for extra fiber)

    • Stevia or erythritol to taste (optional)

  • Instructions:

    1. Combine all ingredients in a blender.

    2. Blend on high until smooth. Add water or ice to reach your desired consistency.

    3. Serve immediately for a refreshing start to your day.

  • Macros: Approximately 200 calories, 2g protein, 15g fat, 15g carbohydrates.

 

Meal 1: Turkey and Avocado Roll-Ups

  • Ingredients:

    • 4 slices of turkey breast (deli-style, low-sodium preferred)

    • 1 avocado, sliced

    • Lettuce leaves

    • 1 tablespoon mustard or mayo (optional)

  • Instructions:

    1. Lay out the turkey slices flat.

    2. Spread a thin layer of mustard or mayo on each slice if using.

    3. Place a few avocado slices and a lettuce leaf on each turkey slice.

    4. Roll up tightly and secure with a toothpick if needed.

    5. Serve immediately or chill before serving.

  • Macros: Approximately 400 calories, 25g protein, 30g fat, 10g carbohydrates.

 

Meal 2: Zesty Lime Salmon with Cauliflower Rice

  • Ingredients:

    • 6 oz salmon fillet

    • Juice and zest of 1 lime

    • 1 tablespoon olive oil

    • Salt and pepper to taste

    • 1 cup cauliflower rice

    • Fresh cilantro for garnish (optional)

  • Instructions:

    1. Preheat the oven to 400°F (200°C).

    2. Marinate the salmon with lime juice, zest, olive oil, salt, and pepper.

    3. Place salmon on a baking sheet lined with parchment paper and bake for 12-15 minutes, until cooked through.

    4. Meanwhile, sauté cauliflower rice in a pan with a bit of olive oil for 5-7 minutes, until tender.

    5. Serve the salmon over the cauliflower rice, garnished with fresh cilantro if desired.

  • Macros: Approximately 500 calories, 35g protein, 35g fat, 10g carbohydrates.

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