Are you feeling stuck? Lost in your weight “loss” journey? Looking for direction but not sure where to turn? Trim Healthy Mama (THM) has been an amazing answer to so much for me but after being dedicated to this plan for over 3 years I sometimes get stuck in a rut and need to switch things up. This is a good time to do a fuel cycle.
What is a fuel cycle?
Basically, a fuel cycle cycles your body through the different fuel sources (low fat, low carbs, and low of both) for a whole day. This has been awesome for me! I recently finished a two-week cycle and lost 5 pounds after being stalled for 3-4 months. I did a fuel cycle about a year ago and lost 9 pounds in two weeks. If you are looking for more direction than THM normally likes to give you, this is also a great thing to do. I have found that sometimes I just need more of a plan and the fuel cycle gets me back on track.
How to do it
You can do a fuel cycle for one week or two weeks. It’s a great option when you have a dress you need to fit into or just need some structure to the way you eat. The important thing as always is to center your meals around protein. Only add in one fuel source at a time (carbs OR fats, not both). I personally like to do the two-week fuel cycle but even a one-week cycle is great to get you going.
To make this menu I tried to use the foods I love the MOST because I know I will fall off the bandwagon if it’s something that is too much work. Not to mention something that I don’t like! If you see something on here that you won’t eat or don’t want to make then sub it for something you do like. It will be worth it but this is a great way to get started with planning.
First, to clarify, Deep S days are fat and protein days but you are to exclude nuts and dairy. This makes the S days the hardest days in the cycle for me but yet I know it’s good for me.
I’m sure that my menu is not perfect. I know there are many different rules and variations you can follow so please take that to heart and if you have advice please share! I learn from all of you every day.
Deep S Days
Breakfast Options (The numbers below stand for the day in the cycle)
One: Eggs and sausage with butter
Two: Fat Stripping Frappa (cookbook pg 240) and hard boiled egg
Seven and optional Eight:Eggs and sausage with butter (if you are doing a two week cycle you are supposed to start the next week with an e breakfast but I’m putting this s option also)
Nine: Eggs with Bacon
Fourteen: Omelette with sausage and peppers
Deep S Snacks
Hard Boiled, Protein shakes from the cookbook, Brownie in a mug, Veggies and berries
Lunch Options
One: BLT Jar SaladI try to stay away from mayo during a fuel cycle so for the dressing I did MCT oil (2T) and Apple CiderVinegar (SCV 1/4 cup), 1 doonk Stevia, and some salt and pepper instead.
Eight: Taco Salad (I served it in shells for my family, tacos for them, Salad for me)
Nine: Cab and Sauce Skillet (Cookbook Pg. 58)
Fourteen: Bacon Wrapped Chicken on top of Fresh Kale
E Days
Breakfast options
Three: Oatmeal with unsweetened applesauce, doonkof stevia and a 1t cinnamon
Four: Bust a Myth Banana Cake (Cookbook pg. 298)
Eight: Oatmeal with unsweetened applesauce, doonkof stevia and a 1t cinnamon (This is supposed to just be an E breakfast if you are doing atwo-weekk cycle but I also listed a day 8 deep S breakfast)
Ten: Mango Protein shake
Eleven: Oatmeal with unsweetened applesauce, doonkof stevia and a 1t cinnamon
E Day Snack Options
Just Peachy muffins (cookbook pg.286, I make these in a pan and cut them up instead of as muffins), BAM cake (cookbook pg. 298),mango protein shake, Apple, Wasa Crackers with laughing cow cheese, Fruit and 000 greek yogurt
Lunch Options
Three: E Jar Salad from the cookbook
Four: E Jar Salad from the cookbook
Ten: Sweet potato pizza (sweet potato cooked and cut up, top with spaghetti sauce, and your favorite pizza toppings. I like to use turkey bacon and veggies)
Eleven: Cherry Waldorf Salad with BAM cake (Cookbook pg.90 use cherries instead of apples if you desire, BAM cake is cookbook pg.)
Dinner Options
Day Three: Turkey and Spinach QuinoaWith a sprouted roll
Day Four: Orange Chicken and Brown Rice (on the orange chicken recipe I left out the honey and used 2 t super sweet instead and no tapioca starch)
Day Ten: Easy Ham and Beans
Day Eleven: Black Bean and Quinoa Enchilada Bake
Fuel Pull Days
Breakfast Options
Five: Big Boy Smoothie (Cookbook Pg 243)
Six: Big Boy Smoothie (Cookbook Pg 243)
Twelve: Fat Stripping Frappa (Cookbook Pg 240)
Thirteen: Fat Stripping Frappa (Cookbook Pg 240)
FP Snack Options
Praline bars (cookbook pg. 391), Superfood chews (cookbook pg.382), Big boy Smoothie, Fat Stripping Frappa, LOTS OF BERRIES
Basically, THM incorporates all healthy food groups in the wisest way to help lose weight and maintain a healthful balance. A Fuel Cycle, in the realms of THM, is where you take a week or two, to buckle down and isolate the different fuels (fats (S) or carbs (E) or neither (FP)).
“S” meals are those that are low in carbs, and higher in good fats. There are plenty of delicious meals in the book, but these are meals that I've found online that are loved by my family. Be sure to check out my top 30 “E” meals as well.
The answer is NO.It most definitely is not. I had to pay for the education to become a THM certified lifestyle coach and after that I am totally on my own. When I take on a client, I set my own prices and THM gets ZERO profit from my coaching at that point.
The Trim Healthy Mama (THM) approach is centered around low glycemic eating: eating food that doesn't spike your blood sugar. (Drastic blood sugar spikes lead to health problems as well as weight gain, so stabilizing the blood sugar leads to increased health and a healthier weight!)
What Can You Eat On The Trim Healthy Mama Diet? There aren't any “banned” food groups in THM—fruits, vegetables, carbs, protein, and healthy fats all get a pass. The main rule of the diet is that you shouldn't eat carbs and fats at the same time.
Fuel Cycle accelerates decision intelligence for legendary brands. We achieve this by enabling organizations to capture, analyze, and act on insights required to launch new products, acquire customers, and gain market share.
A fuel LCA process generally follows a “cradle-to-grave” approach, accounting for the emissions generated at the source during the extraction process to its final release from the tailpipe of the vehicular exhausts.
On THM, you can still eat bread. Only you want to eat small amounts and preferably soured. This is because the souring reduces the starch; the sourdough culture has eaten it during the souring time.
The biggest difference is that, in THM, we also enjoy carbs in other meals, and are not striving for ketosis. Another difference is that keto allows some starches such as cassava and tapioca that spike blood sugar, and thus aren't on plan for THM.
Being “on plan” requires doing more planning, shopping, and thinking about food than you would otherwise. Even if you avoid THM specialty ingredients, it's simply more fuss to cook. Eating out “on plan” is difficult too. In addition, some of the THM substitutions simply aren't acceptable to one's family.
They are former Christian recording artists who traveled extensively for the record label, but they relinquished their touring careers to embrace a life at home with children, dinners, dishes, and diapers.
Honey: Honey is lower in glycemic index than sugar, which is good. However, it isn't advisable to ingest honey in abundance while trying to lose weight. THM believes that a teaspoon a day may be useful medicinally, but it's best not to overdo it.
Trim Healthy Mama is all about healthy and balanced eating. The plan sticks to two main areas, including: Keeping sugar out – helps in maintaining blood sugar levels. Separating healthy carbs from fats – helps reduce weight.
Everything I just wrote I learned through the THM book or through previous research). It is equally important to space out your food intake by at least 2.5 to 3 hours because… …that lets your body burn through ALL of the fuel that you've ingested.
When following the simple principles of Trim Healthy Mama (or THM for short,) you will find that you can eat food from every food group. Nothing is excluded. Enjoy meats, fish, poultry, eggs, butter, seafood, fruits, vegetables, yogurt, cheese, nuts and grains.
2. Fruits with high sugar content. To keep blood sugar levels stable, the Pegan diet advises picking low-sugar fruits like berries and avoiding high-sugar fruits such as bananas, pineapples, and watermelon, especially for those who need to keep their blood sugar in control.
The SOS-Free Diet (salt free, oil free, sugar free) promotes a whole-food, plant-based way of eating, focusing on unprocessed, nutrient-dense fruits, vegetables, legumes, whole grains, nuts, and seeds. Unlike some restrictive diets, it eliminates specific ingredients rather than entire food groups.
A surgical transition diet includes foods that are soft in texture. These foods are easy to eat and digest while giving you the nutrition you need. This diet is used for patients who are not ready for foods of normal consistency or with too many spices.
THM S stands for Trim Healthy Mama (S)atisfying, and it denotes a food/meal that is lower in carbs and higher in fat. This is why you many times may see keto or low-carb foods labeled as THM-S. Most THM-S meals/recipes are also low-carb and keto friendly.
The main difference between air-standard cycles (theoretical cycles) and fuel-air cycles is in the process of heat addition to the cycle. In the former, heat is added from an external source and is independent of the source.
If spent fuel is not reprocessed, the fuel cycle is referred to as an 'open' or 'once-through' fuel cycle; if spent fuel is reprocessed, and partly reused, it is referred to as a 'closed' nuclear fuel cycle.
Full-fuel-cycle evaluates the energy consumption and environmental impacts of energy extraction, processing, transportation, generation (in the case of electricity), distribution, and final end-use.
Introduction: My name is Corie Satterfield, I am a fancy, perfect, spotless, quaint, fantastic, funny, lucky person who loves writing and wants to share my knowledge and understanding with you.
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