Dearest Clients and Colleagues,
Below is a letter I wrote to one of my clients who had a rough patch and found herself off her diet and eating "all the wrong things." Here was my advice to her - which I share in case it helps anyone else who may be experiencing something similar... Slips can happen on Phase 1 or even in Maintenance. It can feel hard to get back on track in either case, but the steps are the same... Pull back on the carbs until you're peaceful again. Please let one of us know if you need any help overcoming a slip and getting back on track. Kudos to this client for letting me know what was happening and reaching out for help!
"Dear <wonderful client>,
So sorry to hear you're struggling. :(
The very first thing to do would be to get back on Phase 1 and into food peace. To do that, get all the "wrong" foods out of your sight as soon as possible. Start with your next meal and make it on-track. Give yourself 2 extra unrestricted foods a day for the next 3 days and by day 4, you'll be past those cravings. Those days may be rough if you've been having sugar, so just know you may need to white-knuckle it for a bit to get back to food peace. Then everything will be easier.
Deconstruct what happened to lead you off track... Was it emotional, physical, stress....? Did you forget your food or to plan for a challenging situation? Whatever it was, ask yourself what you could've done to avoid taking the first bite of something not on plan. Remember that for next time - along with how out of control and helpless you feel when you're stuck in carb-land. It makes that first bite a little less tempting when you realize what will come afterward.
Remember, too, that your thinking will be co-opted by the carbs acting on your dopamine systems. The "desire" hormone is rushing through you, causing you to resent the things that might come beween you and further carbs. Those dopamine driven thoughts will tell you things like, "This diet may work for others, but not for me," or "I should just take a break and start again another time." You already know where that leads, and you know you don't want to go down that road again.
The only way out of this is through it - with 3 clean days, and getting back to food peace. if you need some support along that path, just text me and I'll be happy to respond.
Sending hugs, and please let me know if I can do anything else to help.
-- Sherene "