Refuel meals contain a higher percentage of carbohydrates. Low carbohydrate diets may deplete your energy and it's good to replenish your carbohydrate reserves from time to time. Refuel meals will also prevent your metabolism from becoming too complacent. Every so often, you need to throw your metabolism a curve ball. Refuel meals should be consumed at dinnertime because the human body handles carbohydrates best during the evening hours. By comparison, having too many carbohydrates in the morning sets your blood-carbohydrate levels off on the wrong trajectory and you will store fat off the bat.

 

refuel-meals

 

As you get closer to your goal weight, you can increase the frequency of your refuel meals. Freeing yourself from Diet Jail involves eating in sync with the natural circadian rhythm, which follows the patterns of night and day and results from the earth rotating on its own axis. To eat in accordance with the circadian rhythm, you should eat Diet Jail meals during the day and have a refuel meal for dinner. Prioritizing protein and having less carbohydrates the first half of the day (prior to 5pm) will enhance your mental focus, increase physical energy levels, burn fat, and control hunger. The neurotransmitters responsible for mental focus and motivation, such as norepinephrine and dopamine, are manufactured from the protein you eat. On the other hand, having more carbohydrates at night helps you settle down and prepares your body for sleep. Carbohydrates increase serotonin which quiets the mind and prevents information overload (stress). The serotonin you make during the day turns into melatonin at night, the anti-aging hormone that helps you sleep and stay asleep. .

 

 

bagel and lox

Sandwiches

Learn how to make carbohydrate-controlled sandwiches.

pasta meat sauce

Pasta

Pasta can be consumed if portion-controlled and balanced.

baked potato

Potatoes

Dense carbohydrates like potatoes are best consumed in the evening hours.