Master Guide
*I don’t own this at all guys, this is obviously lilredbeanpole’s, I’m just sharing it so my Cheshire Cats can learn her incredible tips :)*
LilRedBeanPole’s Master Guide V.2
Okay! So this guide is for me personally, but I wanted to share it just in case others can find it helpful. The first thing I want to say in regards to others who are following my guide, PLEASE DO YOUR OWN RESEARCH. I am not an expert, and this guide is tailored to MY needs/goals. Please don’t just follow my lead. Keep in mind I have an autoimmune disease and have tailored this to fit my particular health needs. Please alter anything you need to in order to stay safe.
☀🌞SAFE FOODS & UNSAFE FOODS:🌞☀
So, let’s tackle the hardest topic first. Food. Remember, everyone has different safe foods, and mine may be different from yours. I will say this again, tailor this guide to YOUR needs.
deli meat (chicken, turkey, or ham)
salads (look at dressings! Avoid the extra cals)
herbs and salt free spices
dark chocolate (small amounts,)
coconut sugar (brown and white)
occasional homemade smoothie (no added sugar or juice)
gluten (anything with flour/bread/grains)
candy bars/bags of gummies/ice cream/sweets (other than dark chocolate)
anything I didn’t cook or see made
I take a buttload of vitamins due to the autoimmune disease. I would talk to a doctor, or at least a pharmacist, about the best vitamins for you! Your cal amount for these will vary on brand and amount, so I won’t list how much mine have. I also buy mostly the gummy kinds. XD I actually take them that way.
prenatal - (each brand varies in vitamin makeup, and i take them even though I’m not pregnant)
These are really important to keep on top of, your mental health will take a roll on your body unless you help take some of the stress away. Give yourself time alone, but remember to spend time with others so you dont accidentally become a hermit.
play video games/watch tv
do something that makes you smile
decorate/reorganize something
reach out to someone via text/internet/ext
make a binge box or goal board
if you’ve done well recently with your diet and exercise, take an hour to get a massage or a mani/pedi
if youve got good grades or learned something new, buy a new book or journal, or a cute pen
if you’re clean and tidy, buy a poster or a new decoration to display
if your doing better with an illness or personal struggle, take yourself out to a movie or go to a place you’ve wanted to visit
if you’re improving in any way on anything, put $1 in an envelope and at the end of each month use the money to get cute socks or stickers!
if youve been working more hours or going non stop, take a 30minute nap without guilt.
If you’ve survived another day, give yourself a pat on the back and tell yourself ‘I love you, and I am proud of you.’
take fifteen minutes each day to meditate
practise deep breathing to keep stress down
your mental state is reflected in your surroundings, keep them clean and nice.
if you’re depressed, talk to a friend
write in a journal/listen to music to calm down
do not beat yourself up for failures and always reward achievements
if you find yourself stuck in an obsessive loop, physically get up and change your surroundings in someway. it’ll help.
I have three things I make for cravings, and these are for when I’m dying to binge and neeeeed something to taste, and gum just ain’t working. The key is to make some tea at the same time, and you’re body will think you ate and your tummy will feel full.
-2tbs Apple cider vinegar
- small amount of sweetener
- 6-8oz or hot or cold water
Tastes like apple pie, and good cold or hot!
Kills cravings and helps kill appetite
- a few nuts or cranberries
Helps kill cravings for heavier foods like pastas and pizza and baked goods, and gives a little protein/sugar boost to keep your energy up.
- thin slice cheese (like paper)
- pickle spear (optional)
- small but of mustard (grey poupon is best)
Roll the meat with some mustard on it and the cheese around the pickle for a crunchy snack to curb cravings for sandwiches, burgers, steaks, ects.
❌ never try to drive during a fast
❌ never make fasting more important than safety
❌ don’t go over 36hrs or you risk going into starvation mode (stores fat and destroys organs)
❌ don’t over exercise when fasting, you could pass out and get hurt, keep it mild or not at all
❌ don’t fast on test days or busy work days, your performance suffers
❌ don’t feel forced to fast by anyone
❌ don’t purge if you break a fast with a binge
❌ do not deprive yourself of vitamins on a fast, even if they have calories or you have to take them with milk or a banana, don’t count it against your fast.
❌do not fast after a bad binge, this is super harmful as it cause your stomach to swell and shrink suddenly and it’s actually another form of bulimia. Fasts should be planned after a day of your normal (and healthy food only) calorie intake
drink your tea first thing in the morning, and take vitamins early
use a water bottle that you know contains a certain number of oz (mine has 32oz) and don’t let others sip off it
use a wet erase marker on your water bottle to tally the number of refills you’ve done for water in the day
use the ACV magic for cravings
drink lots of green tea and water
take melatonin before bed so hunger doesn’t keep you awake, try not to do it every night though
start your fast 4hrs before sleep, the night automatically gives you a 8-12 hour fast. Continue to fast up till 36hrs. But at least that 12 hr minimum.
use fire teas or detox teas
🚫 (i) take laxatives (you should not)
if i insist on eating, start with the craving busters or fruits/veggies and then tea and water
fast on days off, so you can choose how to distract yourself
set a timer on your phone or tally the hours with a pen on your arm, it helps keep you motivated
let an ana buddy know what youre doing for safety reasons
weigh before and after a fast
break the fast carefully, with small portions of fruits and veggies or a broth
if doing a 36hr fast, double vitamin intake for those days (not the magnesium or cranberry though)
keep in mind that hunger pain goes away in about 7-25 seconds
remember you should be nice to yourself to keep from eating. Do not hit your stomach, cut yourself, or any other harmful thing to avoid food! Please dont do it.
These are things I do to help stop or prevent, or recover from a binge.
drink a glass of ice water
light a candle that is a clean or pungent scent! (Nothing that smells like food, unless that helps you?)
boil water for tea (sometimes the act of heating water tricks me into thinking I made food)
read a book/magazine (i pick new books, they draw me in so I forget how long it’s been)
drink your tea, but make a bigger cup than normal or make two, it feels like a treat
find a craft project that gets your hands dirty! If you’re covered in glue, you can’t touch food!
my biggest help is to clean, start vacuuming or dusting or scoop the yard for dog crap or the cat box for poops, or wash windows or reorganize your clothes (looking at how big the clothes you wear are is also very motivating)
put on your goal pants! Everyone has a pair.
write down the # of calories you’d be eating, then figure out how long you’d need to work out to burn that off. If it’ll take more than a set of jumping jack’s or crunches, don’t eat it
for every time you open the fridge or cupboard, whether you eat or not, do 25 squats or 25 push ups.
try the ACV drink or a craving buster
if you end up binging, look down at how much you’ve already eaten, if it’s less than half the amount you grabbed then drink warm water with lemon. If it’s over half, drink cold water with lemon. (The hot will help mimic a full tummy and the cold helps your body jump start to burn more calories). Don’t drink both, you may puke. And don’t eat what’s left, duh.
go eat in front of a mirror. You’ll get like one bite further then stop, I promise.
ask yourself if you’re willing to eat the same # of calories in carrots. If not, throw the rest out. If so, go get some damn carrots and throw the other crap out.
if you’re binging because someone asked you to eat, eat some, wait a bit, then claim it made you feel sick like food poisoning. Or say you ate before and are saving the rest for later (throw out later obvs)
if it’s sweets you grabbed, ask yourself if you would eat the same # of calories in strawberries. If so, go get some fruit! If not, you should remember processed sugar gives you zits and thunder thighs. Not cute. Pizzaface and burgerbutt. Groosss.
ask yourself, if I saw someone eating this, would I think they’re a pig? If no, then you may actually be eating something good for you. If yes, put the food down, piglet. Grooss.
it’s not too late to make acv magic or tea!
drink cold water, slowly, so you don’t puke
take a walk, even a lap or two around the yard or each room in the house!
take some magnesium to promote digestive/bowel movements (this is not a laxative, it just helps keep stuff moving)
after about 40 minutes (so you don’t puke) do 25 sit ups, 25 leg lifts per side, and 25 lunges. Then drink some water and rest 15 minutes. Then repeat, but add 30 jumping jacks. The drink water and rest. Then repeat, but add the jumping Jack’s and hold a plank for 30seconds. If up for it, repeat the cycle from the start one more time.
Do. Not. Get. Mad. At. Yourself. Depression hinders weight loss, so be gentle on yourself.
