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How to Get Back on Track After a Binge Weekend

Halloween candy get the best of you too? Whether it was a holiday, a birthday, a vacation or even just that time of the month, there are going to be times when we go a little overboard. It's totally okay! What's not okay is letting that keep you down and feeling less than awesome. If you're like me (which I know you are because you're here) you want all the tips to feeling great again in no time. That is exactly why I'm sharing this post. These are my secrets to getting right back track and feeling amazing in just two days...

Because we women are so hard on ourselves I’m going to start off by explaining the things I DON’T do when I want to move forward from a poor eating weekend.

• DON’T get on the scale. When we consume a surplus in carbohydrates/calories our bodies store water weight. If you weight after a splurge the number you see can be very confusing so just weigh at the end of the week if you're really curious.

• DON’T put yourself down. You’re not weak, you created memories, had a great time and enjoyed yourself!

• DON’T starve yourself the next day or jump on a juice cleanse. This can only slow your metabolism even more.

• DON’T pick yourself apart in the mirror. You were perfectly created in God’s image. Your bloat will be gone in two days! Promise!

• DON'T spend an entire day in the gym trying to burn calories.

What I do instead is get right back onto my anti-inflammatory way of eating. You could call it Mediterranean-Keto. Understand that the Mediterranean Diet is essentially foods readily available to people in the Mediterranean region. Keto is a macro count or daily food consumption percentage. In other words, Mediterranean is the foods you eat and Keto is the amounts in which you eat them.

Let’s dive deeper...

Mediterranean-Keto Diet

What it is...

Fats:

Fresh-pressed Olive Oil

Olives

Avocado Oil

Brazil Nuts

Macadamia Nuts

Pili Nuts

Chia Seeds

Flax Seeds

Pecans

Ghee

Coconut Oil

Coconut Cream

Kerrygold Butter

Proteins:

Lots of Seafood

Salmon

High-grade Lean Meats

Eggs

High-quality Dairy

Carbs:

Asparagus

Artichoke

Leafy Greens

Broccoli/Cauliflower

Zucchini

Minimal Berries

What it isn’t...

Fats:

Margarine

Pounds of butter

Vegetable Oil

Proteins:

Low-quality dairy

Low-quality Fatty Meats

Protein Bars

Whey Protein

Carbs:

Grains

Sugars

Legumes

Rice

Pasta

Now that you know what to eat, it's important to know the amounts. Although, I don't think it's necessary to count your macros on a daily basis, I do believe that eating in any new format takes practice and consideration. Plug the Keto macros into your favorite food tracking app. From there, I suggest playing around with the menu I mapped out below along with other Mediterranean foods that you love.

Keto Macros

75% Fat, 20% Protein, 5% Carbohydrates

Here’s what a “perfect” day looks like for me and what I aim to follow for 2-5 days after a "fun" weekend.

5am

Wake up and drink my Morning ACV Drink

9am

Breakfast: “Bacon & Eggs”

2 whole organic eggs (cooked in ghee)

2 slices of ButcherBox Bacon

Keto Coffee: 1TBSP Ghee, 2TBSP Coconut Cream

1/2oz Pili nuts

1pm

Lunch: “Taco Salad”

4oz lean chicken or lean ground beef

2oz avocado

2-3TBSP salsa

1oz 0% Fage yogurt

Shredded Lettuce

1oz Pork Rinds

4pm

Afternoon Tea: Matcha/Green Tea with lemon & stevia (optional)

7pm

Dinner: “Fish & Greens”

4oz Wild Alaskan Sockeye Salmon (cooked in avocado oil)

*Drizzle 1tbsp of olive oil on top right before eating

1-2 Cups of Green Veggies like Asparagus cooked in ghee or avocado oil and drizzled with Olive Oil (1tbsp)

*** Salt all of your meals with Redmond's Real Salt

Dessert:

Keto Fat Bomb

Macros:

1,548 Calories

130g Fat, 79g Protein, 17g Carbs

I shared with you my number so you could get an idea of how I typically eat, but you may need more or less calories. Listen to your body when it says it's hungry or full, but be sure to end your day with your macros landing as close to the keto macros as possible. I personally find that the macros matter a lot more than the overall calorie consumption.

A few other things that I do is...

  • DO - on Day 1 I do a big calorie burning workout. A long run is usually my go to on Monday mornings, but do whatever it is that you love that burns a ton of calories.

  • DO - on Day 2 I do a quick, but difficult 20-30min HIIT workout.

  • DO workout for 30-60min 4-5 times that week.

  • DO drink LOTS of water! Aim for at least 1/2 your body weight in ounces. This helps flush out bloat and other toxins. I like to use my QuiFit Sport Gallon Water Bottle to help me stay on track.

The thoughts and opinions in this post are my own. Please be sure to check with your doctor before starting any meal or training plan.

CLICK HERE to receive $30 OFF your first ButcherBox order!

OOTD: Ghost Trainer Jacket + Teal Pocket Light n Tight Hi-Rise 7/8 24"

CLICK HERE for info on the Water Jug I use.

Research & Credit: Thomas DeLauer

Have a great week!

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