As the summer season concludes and daily routines re-establish with the return to work and school, nutritionist Gabriela Peacock suggests a "September reset" to help individuals shed up to five pounds in ten days. The plan emphasizes lifestyle adjustments and dietary tweaks aimed at balancing blood sugar and curbing afternoon energy crashes.
Re-establishing Routine
Peacock highlights that the summer months can disrupt regular eating patterns due to travel and late nights. Reintroducing structure to sleep, meals, and snacks is presented as fundamental for adherence to a healthy eating regimen. The plan includes intermittent fasting, with a recommended 16:8 window—16 hours of fasting and an eight-hour eating period. Water, clear liquids, and moderate amounts of tea and coffee are permitted during fasting. The eating window should accommodate two balanced meals and two snacks, with the evening meal being the lightest.
Mindful Eating and Snacking
Distinguishing between eating when "peckish" and when "starving" is crucial for weight loss. The former suggests a small amount of food will suffice, while the latter can lead to overeating. Peacock advises against leaving more than three and a half hours between meals, particularly between lunch and dinner, to prevent excessive hunger, blood sugar drops, and late-night, carb-heavy meals that can contribute to fat storage. "Snacking" is encouraged over "grazing," which involves mindless consumption of low-nutritional-value foods. Sensible snacks, particularly a mid-afternoon one, are recommended to boost protein intake, maintain satiety, and prevent overeating at dinner. Suggested snacks include hard-boiled eggs, Greek yogurt with berries, apples with nut butter, cottage cheese with tomatoes, hummus with vegetables, avocado, and quality protein bars.
Protein and Carbohydrate Focus
Protein is identified as a central component of the reset plan, essential for repair, energy, and muscle maintenance, as well as blood sugar regulation. Peacock recommends including a source of protein in every meal and snack, suggesting palm-sized portions of lean red meat, chicken, turkey, tofu, fish, dairy, pulses, eggs, nuts, and seeds. Unflavoured protein powder, particularly vegan options, can be added to smoothies for an intake boost.
Regarding carbohydrates, Peacock advises against eliminating them entirely, instead focusing on quality. "Beige" carbohydrates should be replaced with their "brown" counterparts, such as brown rice or quinoa instead of white rice, and rye, pumpernickel, or sourdough bread instead of processed white bread. These fiber-rich options are more satisfying and help control portion sizes.
Vegetable and Fruit Consumption
Incorporating a variety of vegetables is encouraged, with a recommendation to have three different colored vegetables with each of the two main meals to maximize nutrient and fiber intake. Vegetable tray bakes and large batches of soup are suggested as easy ways to increase vegetable consumption. Autumnal fruits like apples and pears, when baked with cinnamon and nuts, are also promoted as healthy options, as are chia and berry overnight bowls. Contrary to some beliefs, fruit is presented as a healthy, non-sugar-laden food source.
Alcohol and Lifestyle Adjustments
The plan suggests abstaining from alcohol for at least a week to aid in fat burning and give the liver a break. For continued consumption, limiting intake to three or four consecutive days without drinking is advised. Improving sleep hygiene is also deemed important, recommending consistent sleep and wake times, avoiding screens before bed, and maintaining a cool bedroom temperature. The impact of poor sleep on stress hormones and metabolism, leading to cravings and fat storage, is noted. Incorporating small bouts of movement, such as walks, is also encouraged.
Supplements and the 80/20 Rule
While not mandatory, certain supplements may support a reset. Astaxanthin is highlighted for its antioxidant and anti-inflammatory properties, with a multivitamin and magnesium bisglycinate recommended for general well-being, sleep, and sustained energy. Peacock also advocates for the 80/20 rule, where adhering to healthy eating targets 80 percent of the time allows for 20 percent flexibility, enabling enjoyment of occasional treats without guilt.