At four o'clock in the morning, have a good sleep and clean up the housework (housework seems to be nothing every day. I calculated that it takes an hour every day. Fortunately, I took the baby apart and cleaned it up at will, especially with Dyson, who is definitely an expert in housework).

Warm up at five o'clock and listen to Cereal Brain while running out. A very scientific book is getting more and more exciting, and it will run for an hour after listening.

Excerpt:

1, learn the diet structure of ancestors.

2. Do not eat high-carbohydrate food, and eat meat casually, preferably fish and beef.

3. Clean up your kitchen (cleaning list)

(1) Foods containing gluten: bread, noodles, pasta, cakes and cereals.

(2) Processing carbohydrates, sugar and starch: corn, yam, potato, sweet potato and various processed desserts; All kinds of candy, syrup, ice cream, fruit juice, jam, dried fruit, all kinds of drinks, fried food, etc.

(3) margarine, vegetable shortening, edible oil (soybean oil, corn oil, peanut oil, etc. )

(4) Non-fermented soybeans (such as tofu and soybean milk) and processed bean products. In particular, some soy sauces on the market contain a small amount of gluten, so we should choose to eat 100% soybeans to brew soy sauce without wheat components.

4. Please buy the following food.

(1) Healthy fats: extra virgin olive oil, sesame oil, coconut oil, organic butter, ranch butter, Indian ghee, almond milk, avocado, coconut, olive, nut and nut jam, cheese and some seeds.

(2) protein: whole eggs, wild fish (salmon, naked fish, grouper, herring, trout and sardines), shellfish, mollusks (crabs, shrimps, mussels and oysters), herbivorous meat, poultry, pork and game.

(3) Vegetables: green leafy vegetables, Chinese cabbage, broccoli, beet, cabbage, onion, mushroom, cauliflower, pickles, green beans, celery, Chinese cabbage, radish, asparagus, garlic, leek, fennel, shallot, onion, ginger, zucchini, pumpkin, pumpkin, eggplant, etc.

(4) Low-sugar fruits: avocados, sweet peppers, cucumbers, tomatoes, lemons and limes.

(5) Herbs, spices and condiments: Say goodbye to tomato sauce and sour pepper and start to enjoy mustard sauce and olive sauce, which must be gluten-free, wheat-free, soy-free and sugar-free.

5. The following foods can be eaten in moderation (once a day)

(1) Gluten-free cereals: buckwheat, rice, millet, quinoa and sorghum.

(2) beans: beans, lentils and peas, and hummus can be eaten casually.

(3) Sweet fruit (whole fruit): Berries are the best, but eat less apricots, mangoes, melons, papaya, plums and pineapples.

(4) Milk and cream: Eat as little as possible.

6. About eggs

Eggs are the most easily misunderstood food in our diet. You should know that what you eat will grow. That is the concept of primitive society. Eating more eggs will not turn into cholesterol. You should remember that cholesterol in food can actually reduce the production of cholesterol in human body. Eggs may be the most perfect food in the world, and yolk is the most nutritious. In addition to healthy cholesterol, it also contains all the amino acids we need, rich in vitamins and minerals, antioxidants that protect our eyes, and choline, with only 70 calories. Therefore, the author suggests that everyone can eat eggs with confidence and do whatever they want.

7. Try fasting.

Step 8 Pay attention to diet

Get the food ready, and you will enter the farewell "grain brain" mode. The advantage of this diet is that it can adjust itself and will not overeat. In grain mode, your body is affected by glucose-insulin, and hunger is particularly strong after blood sugar drops. The model recommended by the author is to naturally control calorie intake, burn more fat and enhance brain function effortlessly.

In these weeks, we should keep the carbohydrate intake low, 30~40 grams per day.

I suggest you avoid eating out these weeks, so that you can concentrate on your diet plan.

The second week: pay attention to exercise.

If you don't have good exercise habits at present, I suggest you develop a lifelong exercise habit this week and exercise for 20 minutes every day. It is best to make yourself sweat and exercise your heart and lungs.

If possible, you should also do some stretching exercises, such as strength training and stretching activities. You can also do some yoga and pilates training. If your schedule is too full, you can divide the exercise into several parts, such as stretching on the floor while watching TV and taking the stairs instead of taking the elevator; Park the car a little further and walk a little further.

You can wear motion monitoring equipment to ensure motion.

Week 3: Focus on sleep.

After two weeks of diet improvement and physical exercise, your sleep is considered to have improved. If you sleep less than 6 hours a day, you can try to extend your sleep to 7 hours. This is the minimum sleep time required for healthy and normal sleep hormone changes. Sleep tips are as follows:

(1) Maintain regular sleep habits: follow a good sleep schedule every day and stick to it;

(2) Find out the cause of your poor sleep and try to control it: for example, avoid drinking coffee in the afternoon;

(3) Arrange dinner time reasonably: Don't be too hungry or full before going to bed. Generally speaking, there should be a 3-hour interval between eating and sleeping;

(4) Diet rules;

(5) If you are too hungry, you can eat some snacks, such as nuts, eggs or cheese rich in tryptophan;

(7) Layout of the bedroom environment: Do not place electronic devices that stimulate the eyes and brain in the bedroom;

(8) Use sleeping drugs with caution: you can use eye masks and earplugs, and try not to take drugs such as diazepam.

Week four: integration

You should feel good now. You can feel the difference between gluten diet and healthy diet recommended by the author. You have established good exercise and sleep habits. Of course, this is not an easy task, because you have to go to school and work, your exercise time and rest time are not guaranteed, and those junk foods are always around you ... For this reason, I suggest you find out your feelings in implementing the plan and then think about how to improve it:

(1) Plan ahead every week: You can spend a few minutes on weekends, and plan next week's schedule according to the schedule and appointment, including fitness, sleep and recipes, and take it seriously;

(2) Prepare a shopping list: prepare a shopping list with you, avoid impulsive shopping, do not buy processed and packaged foods, and choose foods with the nearest origin;

(3) Planning the "unchangeable" items: Tick the important items in the plan and confirm them as unchangeable items to avoid procrastination or making excuses;

(4) Using new technology: using mobile APP and wearable instruments to monitor exercise, diet and sleep and make it visible;

(5) Be flexible, but insist: Farewell to Grains Brain is a very complicated and systematic thing, which will be repeated simply, but don't be discouraged, accept yourself, but don't indulge yourself and overcome procrastination habits;

(6) Motivate yourself: Find out the effective motivating factors.