Most of you will experience some form of challenge whether it be minor (cravings) or even major (can’t fast because you work late into the evening). That is okay. This section can help you navigate the most common roadblocks we see on the DAMY Lean.

These challenges usually occur in the first two weeks. They can hinder your progress if you let them. Follow this guide to make sure your first two weeks are easy.

The most common potential challenges we see on the DAMY Lean are:

1. Eating the right foods at the right times
   1. Properly following the meal combining plan
2. Hunger and cravings at night
   1. Avoiding emotional eating, binge eating, eating off plan, etc
3. Planning for success
   1. Setting yourself up for success by purchasing the right foods, eating at the right times and fasting when appropriate

Our foundation for overcoming any challenge in life is composed of three principles. These principles, if part of your daily life, can help anyone through any challenge.

Be prepared – preparation makes adaptation easier

• Make conscious choices – being in the moment supports good decision making
• Get real with yourself – accepting what is and moving forward allows us to freely grow and improve 

Use these when any challenge arises. You may notice other difficulties beyond what is listed here. No problem. Use these principles to adapt, overcome and improve.

Challenge 1: Eating the right foods at the right time

The core rule on this program is to avoid carbohydrates at dinner 6 nights per week. If you accomplish this you are already doing really well. If you are making a complete meal for your family just please avoid the carbohydrates. Save them for your lunch tomorrow. Done.

The second action that can help you overcome this challenge is to become very familiar with the food combining options. Understand why we are saving our fat for nights (to avoid having to count calories), why we are consuming our carbs early in the day (for energy) and learn ways to beef up your meals with extra veggies and lean proteins.

The other easy aspect of this program is that breakfast and lunch are the same – protein, veggies/fruits and carbohydrates. Dinner is different – protein, veggies and fats.

Next, have a look at how you were eating before and continue to eat those exact same meals but adapt them to this food combining plan.

EXAMPLES:

1. if you were having rice, chicken and veggies for dinner before the DAMY Lean now you are having salad, chicken and veggies (plus avocado) for dinner.
2. If you were having oats with nuts/seeds and fruit for breakfast now you are having oats with hemp seeds (A food) and fruit for breakfast.
3. If you were having rice, pasta or a sandwich for lunch before great you still can! Just make sure it also has veggies and protein included.

The next step here is to be conscious of your meal choices. In the first two weeks you might have to check in with yourself each meal to make sure you are still on track. It only takes 30 seconds to confirm your meal fits into the plan. Do it.

Finally, get real with yourself. Remember, you might have to employ a touch of discipline initially on this program to make sure you are continuing toward your goals. You have signed up for a reason and you may need to keep that purpose front and center in your mind for a while. If you stay on the plan you will have a better chance of reaching your goal. Keep yourself intune with your goals by being very blunt and real with yourself (ex. I cannot have pasta for dinner).

Don’t miss out on your one treat per week. Food can still be enjoyable and treats are allowed. Just once per week please.

Challenge 2: Managing cravings, hunger and overeating

The holistic approach to cravings is the cure. What is the cause? Why is it happening? Let’s get to the root and heal this desire. If you can figure this “cause” out breaking through this challenge will be easier.

• Whenever we are reducing calories our hunger hormones will need time to reset. They are used to a certain eating pattern and subsequent release. Please know they will be expecting the same pattern for a while. It could be two days, it could be 10.
• Inflammation blocks hunger hormone receptors. Eventually this effect will subside.
• Your probiotics or “good flora” expect a certain amount of sugar intake. If that amount is reduced they could let you know they want sugar. Those cravings could increase. Don’t give in. It will fade.
• The daily stressors of modern life set us up for a desire for a cozy, safe home life. This usually includes curling up in front of the television with food. Try tea. Still be cozy just don’t eat at night.

PRINCIPLES:

First, remember you are in the practice of self care. Remember why you are here. Focus on being lean. Separate the desire for food from your current desire to reach your goals. Which is stronger?

Prep for cravings but having mechanisms in place to help with avoidance. One is a new decaf tea habit you can use at night when you usually snack. It works. Find a new hobby that isn’t food. Other than tea we have had success with Kombucha (sugar free). It doesn’t have to be consumption related. Any hobby could work.

Be mindful of your cravings. When they come up check in with them. Where do you think they are coming from?

Get real – remember to be disciplined. Some self talk here could be useful:

“Hey self, I can do this. These cravings aren’t real. I don’t really need food. Humans can go 40 days without food and I am human. I don’t have to listen to you. I can wait until breakfast to eat again. Thank you for keeping me on my toes.”

Challenge 3: Planning and staying ahead of the game

When you are changing your lifestyle or making any positive change preparation is the only way to mitigate decision fatigue. You need to have mechanisms in place for those difficult times. Planning helps.

When we are busy, tired, stressed, overwhelmed or over-worked we have little time for anything else, have significant responsibilities and have to make decisions very frequently. Little things like food choices get less time and energy. Without systems in place poor decisions around food can happen quickly. Planning helps us avoid this.

Eating on the DAMY Lean eventually needs to require zero brain function, zero thought. Prepping meals needs to be very easy and quick. Here is how we get to that place:

• Take a look at the food lists and pick out what you really like from each category. Re-write your own lists.
• Take a look at the portion sizes. Envision what your A, B, C, D and E portion sizes look like. Always keep these sizes in mind when consuming food. Always.
• Plan a few breakfast and lunch options. Put together a small meal plan of 2 meals for breakfast and 3 meals for lunch. Make sure they are combinations you like and are easy to prepare.
• Prepare a large batch of B foods. Today make a batch of steel cut oats, rice, pasta or quinoa. When it is time for breakfast or lunch grab ½ cup cooked to get your meal prep going. Adding protein, fruits and veggies is easy from there. This removes the most difficult part of meal prep for the week.
• Keep your sauces, salsa and hummus organized. Any meal can be made better tasting and more enjoyable by adding sauce. You can have sauce at each meal.

RECAP:

Let’s move forward by being prepared, conscious of what we are consuming and disciplined about our approach. You are here for a reason. Keep that front and center in your mind and be real with yourself when you slip away from the plan.

Bring yourself back to the principles whenever things don’t go properly by fasting for 13 hours and having a healthy breakfast. No worries. This is a lifetime plan. Things won’t always be perfect but by reducing the risk of overeating, cravings, decision fatigue and food combining issues using these principles and jumping back on plan when needed you will set yourself up for success in the long run.

Do you have a different challenge on the DAMY Lean? Share it with us. We are covering more challenges in the Lean Live Facebook Stream – weekly on Tuesdays at 2 Pacific – facebook.com/groups/damylean.