How a B2B day works
The goal is to consume a majority of your intake from carbohydrates such as fresh fruits, some veggies, and some cooked starch foods. Your macronutrients should be in the range of 80% carbohydrates, 10% fats, and 10% proteins.
Carbohydrates are a main source of energy which we use to power through our busy days. Carbs are not bad, they're fuel! Our bodies do not need excess amounts of fats or proteins. I usually eat in the ratio of 90% carbohydrates, 5% fats, and 5% proteins.
<Monomeals are also great, especially in the early stages of Raw Till 4. A monomeal is a meal consisting of one single food, such as 10 bananas. And no, you won't overdose on potassium. That's impossible! By eating one plant based food, you're giving your body a chance to ease up on the digestive process and heal from past damages. Ten bananas are a lot easier for your body to digest than eating a wider variety of fruits and veggies at once. This is just a suggestion to help the healing process of your body and I find that it really is beneficial.
By "carbing up" throughout the whole day, your body will no longer crave "bad foods" or mindless late night snacks. I eat to feel good and eating pure carbohydrates does that. Its all about balance!
B2B principles/guidelines
⦁ Eat Plant foods Only. NO animal products
⦁ Raw fruits & greens ONLY till 4 pm (or your selected time)
⦁ 1,000+ calories from fruit for breakfast
⦁ 1,000+ calories from fruit for lunch
⦁ Big green banana smoothies perfect for Breakfast and Lunch
⦁ High carb cooked dinner
⦁ For cooked dinner eat potatoes, root veggies, rice, gluten-free pasta
⦁ Daily fat intake ≤ 10%
⦁ Salt intake ≤ 1000mg per day
⦁ Eat whole, unprocessed foods ONLY.
⦁ Avoid all oils!
⦁ Big Green Salad With (Before) Every Dinner
⦁ Eat Organic, Gluten free foods if possible
⦁ NO sweets or fruit after cooked dinner
⦁ Eat Fully Raw One Day Per Week (optional)
⦁ Unlimited calories every meal, no restriction. Pound that fruit down!
⦁ Drink > 4 Litres of Water Daily
⦁ Exercise Daily (Walk, jog, bike, etc)
Step 1- waking up, the first thing you do is make.
Lemon water
1/2 lemon squeezed into 1-2 cups warm water
Warm lemon water in the morning helps kickstart the digestion process for the day
Drink half an hour prior to breakfast
Next....
Exersize / Yoga (at least 3 times a week/ every 2nd day)
working out in the morning will help to boost your metabolism, allowing you to burn more calories for the rest of the day plus many other benefits.
Breakfast :)
FRESH FRUIT/Greens only! Fruit & Green smoothie/ Fruit mono meal/ Fruit Salad/Plate
Fruit is one of the absolute best ways to start your day.
Smoko <<@>> Snack (optional)
FRESH FRUIT/VEG/Greens only! Can include nuts, nut/fruit bars, date logs/balls, fresh veggie juice, smoothie, fruit salad, mini mono meal.
Eat as much fruit as you desire.
Lunch (fully raw optional)
Fruit & Green smoothie/ Fruit mono meal/ Fruit Salad/Plate
Can include or be followed by large fresh salad/ gf wrap/ gf sandwhich if beginnnig to minimally incorperate cooked carbs.
Afternoon Smoko / Snack (fully raw optional)
FRESH FRUIT/VEG/Greens Can include nuts, nut/fruit bars, date logs/balls, fresh veggie juice, smoothie, fruit salad, mini mono meal, rice/almond milkshake.
Can include or be followed by large fresh salad/ gf wrap/ gf sandwhich/rice biscuits/ rice thins if beginnning to incorperate cooked carbs.
Dinner / Tea
DINNER is minimum 550 calories, high carb, low fat- usually (potato, rice, pasta exc) combined with a leafy green salad or veg.
Thats basically it! try not to eat directly before going to bed.
Also get enough sleep! Sleeping 8+ hours per night is so important. Sleep improves your physical, mental, emotional health and well being. By not getting enough sleep, you're letting your body become rundown which lowers your brain function, immune system, etc. No good! Keeping your stress levels low is a huge component too. By reducing stress and increasing sleep you will notice a difference in your overall health and happiness.
A monomeal of bananas
