The silent pounds are the pounds we gain when we eat unhealthy over a period of time, and this can just be a matter of days. At first it looks like our bodies can handle it without a negative result. Then all of the sudden we are up 5 lbs. Many fall off on the weekends. I want to encourage you if this is you to make sure on Monday you immediately correct this and eat clean for several days. It can take a gain three days to show up on the scale and the creep begins to happen and its too late to catch it. This is really for all 3 phases but happens most frequently in p3 and p4 when we are less disciplined. If you know you have had some trouble foods or too much alcohol and wake up but scale is relatively the same do not be fooled. The creep of the scale and fat will show up down the road. If you consistently eat processed foods or sugars or even drink alcohol on a regular basis it has a way of sneaking up on you. Before you know it you are up 5-10 lbs from LDW. I see this often when lifestyle does not match goal weight.
You have to chose. You can adjust your weight to fit your lifestyle and allow the extra 5-10 to be there or you can correct it asap and eat clean for several days. What is eating clean? I consider eating clean as a high protein vegetable day. I cut out all fruits, all dairy, all fiber and anything else I have added into my menu like Greek Yogurt, nuts, beans or other starchy foods. If I have had an off protocol weekend my menu first thing Monday will look like this.
3 Slices of Turkey Bacon
Bed of Greens
Egg Salad or
Steak and Eggs
Bowl of sauteed spinach
Then the next day I will mix in new proteins and veggies but will still avoid any dairy and or starches for up to 3 days. This will give you a good cleanse and correction. In the past when I have been on vacation for a week or more I usually come back +5 lbs and this can be attributed to the consistent eating and drinking of things I do not normally have in my diet.
Consistency is the key to success. Consistency can work for you or against you. If you consistently make good choices you will consistently have good results, but if you consistently make bad choices it will show up on the scale even if it is not immediate. We all want to take it off but you need to keep it off by making smart choices and knowing how to correct when you are off your normal eating pattern.
The only fats I consume on this day would be from oils for cooking and butter. I do not intake any other fats.