Your 19 - Day Eating Plan
So, what are you going to eat for the next 19 days? There isn’t a magic meal or shake that’s going to do the work for you—but you can’t eat absolutely anything you want either. A day of cheesecake and french fries isn’t going to give you the nutrition you need, nor will it keep you satisfied when you’re in the Red Zone. Jorge says you don’t have to count calories, but follow these guidelines to make choices that are good for your body.
How to fill your plate
Every time you eat, think about building a varied plate of vibrant food that will really fill you up.
Some of Jorge’s favorite go-tos are Greek salads, portobello mushroom pizzas, and cashew chicken with veggies. Find these recipes and 16 more by following along at prevention.com beginning January 6.
50% HEALTHY FATS
as in olive oil, nuts, and avocado
from veggies and whole grains
from chicken, eggs, salmon, and other lean, nutrient-dense foods
What to avoid
The usual baddies: sugar, overly processed carbs, and foods high in saturated fat. Maybe you’ve tried to cut these out before, but here’s why it’s going to be easier this time: You’ve got only eight hours to eat— why waste it on food that’s not going to give you energy? You do not want
to be hungry two hours into the Red Zone! Use your Blue Zone time to fill up on yummy food that will work as hard for you as you are working to lose weight.
How to “cheat” your fast
Jorge’s best secret to adopting his Cruise Control way of eating: Eat when you’re supposed to be fasting! Not just anything, of course, but a treat that’ll both taste good and be easily digested. Have a Cruise Control coffee (that’s coffee with a tablespoon each of cream and butter) or a chia smoothie made with water and a plantbased sweetener like stevia (Jorge loves flavored SweetLeaf drops).
Crunchy, creamy, salty, sweet: Jorge has you covered between meals in the Blue Zone.
• Frozen grapes
• Toasted chickpeas
• Macadamia nuts
• Avocado sprinkled with sea salt
• Strawberries and whipped cream
It also helps to eat in a tranquil setting so you can pay attention to the subtle shift that happens when you eat a meal and feel satisfied.You have to be alert for it.
Won’t my metabolism slow down if I don’t eat for long stretches of time?
Think about our human ancestors:They wouldn’t have survived if their metabolisms hadn’t kept working when they weren’t eating.Those huntergatherers were out seeking animals for dinner and foraging in the forest for plant foods.They needed to have revved metabolisms, especially when food was scarce, so they could chase prey when they found it.Their pattern of feasting and fasting, similar to our Blue Zone and Red Zone, preserved muscle mass and boosted metabolic function. If you try to live on muffins, energy bars, and skinny lattes, then yes, your metabolism will slow down. Why?Your insulin will be spiking regularly, so you’ll crave more food and your body will turn the calories you eat into fat. But that’s not how the 19-Day Weight-Loss Plan is going to work!
Can I take a day off?
I wish I could tell you yes! If you stick with the Blue and Red Zones beyond 19 days, then yes, take a day’s break every 10 days, or even a few days if you need to—that’s key for sustainability and life enjoyment. But for now, remember that the closer you stick to the 8/16 plan, the better and faster the results. And trust me:The people I’ve worked with on my Cruise Control diet all tell me they don’t feel as if they are on a diet at all.
19 days seems like a long time. How am I going to do this?
Get a friend to join you. You’re more likely to stay with it and find success if you have support. Remember, you are the driver of your life. That means you have the power to surround yourself with healthy, loving people, not energy vampires or negative, judgmental types. Don’t have someone to do this with you? I’ve got a community for you: Visit us at cruisecontrolfasting.com anytime.