Ahh, the Good Carb day! Chances are you’ve already basked in the glory of your first day of relative indulgence — or you’re eagerly anticipating it.
If you’ve read your Nutrition Manual, you know that the Good Carb day is the Shapeshifter alternative to the infamous “Cheat Day.” It’s got all the benefits minus the pitfalls of an all out cheat.
There are numerous benefits to refueling your body with carbs and recharging your psyche by loosening the reigns a bit. But if you do it wrong you could seriously damage your progress.
Thankfully, it isn’t difficult to get it right. Here’s a quick reminder of the rules:
- Stick to unprocessed carbs like oats, sprouted grains, rice, quinoa, couscous, and pastas made with those ingredients.
- Eat ONLY until you are 80% full at each sitting.
- Leave a few hours between meals, and don’t eat until you are properly hungry again.
Like we said, it’s not complicated… But we’re getting a lot of questions about what a typical Good Carb day looks like.
Well, there’s no such thing as typical. Everyone is different. We’ll give you an example. This is EXACTLY what Adam ate on his most recent GC day:
8:00 1 cup steel cut oats with 1/2 tsp cinnamon, 2 packets stevia and 2 tsp toasted sesame oil + Adam’s “Morning Rocket Fuel” smoothie
10:30 3/4 cup leftover steel cut oats, 1/2 cup organic cottage cheese, 1 scoop vanilla Prograde Protein, 2 tsp toasted sesame oil (mix protein with a bit of water and the sesame oil to form a “pudding”, then mix in the cottage cheese and oats)
1:00 Sprouted grain wrap (1 large sprouted grain tortilla, 1 lean ground beef patty cut into slices, 2 slices aged cheddar, low fat mayo, dijon mustard) + an enormous mixed greens salad dressed with Celtic sea salt and 2 tsp olive oil
3:30 “Rice pudding” (2 scoops vanilla Prograde Protein mixed with a bit of water to form a pudding. Add 3/4 cup white rice and mix into the pudding. Add some extra stevia to taste. Delicious!)
6:00 4 oz filet mignon, 1 cup basmati rice, 15-20 spears asparagus
9:00 Romain wraps — I like to transition to low carb at the end of the day — optional. (cut feta cheese into strips and roll each strip in a slice of organic turkey, then place these rolls into a leaf of romaine lettuce)
There you have it: Adam’s perfect Good Carb day.
But remember, this is HIS perfect day. Yours will be different. Choose the foods that you enjoy most. And remember to adjust your portions according to your needs. Adam is 5’6” and around 165 lbs, and the portions listed are about perfect for him.
Above all, thoroughly ENJOY your next Good Carb day. Do it right and you’ll give your Body Redesign mission a major boost.