Master Guide PROANA

Master Guide PROANA

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.

☀🌞SAFE FOODS & UNSAFE FOODS:🌞☀

SAFE FOODS: 🌞 all fruit 🌞 all veggies 🌞 coconut/almond/flax milk 🌞 deli meat (chicken, turkey, or ham) 🌞 chicken breast 🌞 salmon 🌞 almonds/walnuts 🌞 salads (look at dressings!) 🌞 cheese (small amounts) 🌞 jerky 🌞 eggs 🌞 herbs and salt free spices 🌞 sunflower oil 🌞 dark chocolate (small amounts) 🌞 coconut sugar (brown and white) 🌞 honey 🌞 yogurt

SAFE DRINKS: 🌞 any tea, aim for green 🌞 water!water!water! 🌞 bai5 waters 🌞 lemonades 🌞 occassional smoothie (no added sugar or juice) 🌞 coconut/almond/flax milk

UNSAFE FOODS: ☀ processed sugar ☀ gluten (anything with flour/bread/grains) ☀ regular milk ☀ fried anything ☀ candy bars/bags of gummies/ice cream/sweets (other than dark chocolate) ☀ soda ☀ limit potatoes ☀ processed meats ☀ red meats ☀ anything I didn’t cook or see made

🍒🍓🍉VITAMINS & PILLS:🍉🍓🍒

I take a buttload of vitmins due to an autoimmune disease. I would talk to a doctor, or at least a pharmacist, about the best vitamins for you!

I also buy mostly the gummy kinds. XD

🍒 b12 - 1000mcg, 10cal 🍒 vitamin c - 100mg, 30cal 🍒 prenatal - (each brand varies in vitamin makeup, and i take them even though I’m not pregnant) 20cal 🍒 magnesium - 500mg 🍓 green tea supplements 🍓 acai berry supplements 🍉 laxatives on fasting days (not recommended for others) also 🍉 various diet pills (one brand at a time folks!) 🍉 ibuprofen for migraines and cramps

💗💕💞SELF CARE💞💕💗

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.

ALONE: 💗 take a bath 💗 shave 💗 lotion 💗 nailpolish 💗 hairdye 💗 read/write 💗 color/art 💗 play video games/watch tv 💗 listen to music 💗 clean/organize 💗 study/learn a new hobby 💗 do something that makes you smile

REWARDS 💕 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

MENTALLY : 💞 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 deoressed, 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

🍬🍕🍔CRAVING BUSTERS🍔🍕🍬

I have three things I make for cravings, and these are for when I’m dying to binge and neeeeed something to taste.

🍬 ACV Magic -2tbs Apple cider vinegar - small amount of sweetener - dash of cinnamon - 6-8oz or hot or cold water Tastes like apple pie, and good cold or hot! Kills cravings and helps kill appetite

🍕 Heavy Hitter - 2tbs peanut butter - small blob honey - 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.

🍔 Carnivore -few slices deli meat - 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.

❌🚫❎FASTING:❎🚫❌

DO NOT ❌ 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) ❌ don’t over exercise when fasting, you could pass out and get hurt, keep it mild ❌ don’t fast on test days or busy work days, your performance suffers ❌ don’t feel forced to fast by anyone ❌ dont 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. ❌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

TIPS 🚫 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 or other 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 🚫 take melatonin before bed so hunger doesnt keep you awake 🚫 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 minimum. 🚫 use fire teas or detox teas 🚫 (i) take laxatives (you should not) 🚫 stay busy 🚫 use the prebinge list 🚫 if i insist on eating, start with the craving busters or fruits/veggies 🚫 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

ALWAYS ❎ drink enough water ❎ let an ana buddy know what your doing for safety reasons ❎ be kind to yourself ❎ weigh before and after a fast ❎ drink green tea ❎ 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 though) ❎ keep in mind that hunger pain goes away in about 7-25 seconds ❎ remember you should have been yourself to keep from eating. Do not hit your stomach, cut yourself, or any other harmful thing to avoid food! Please dont.

🐷🐽🐖BINGING🐖🐽🐷

These are things I do to help stop or prevent, or recover from a binge.

BEFORE: 🐽 drink a glass of ice water 🐽 light a candle that is a clean or pungent scent! (Nothing that smells like food) 🐽 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! 🐽 look at thinspo 🐽 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. 🐽 take a body check photo 🐽 write down the # of calories you’d be eatting, 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 🐽 weigh yourself

DURING: 🐷 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! 🐷weigh yourself

AFTER: 🐖 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. 🐖 take a bath 🐖 drink tea 🐖 DO NOT PURGE. EVER. 🐖 do some self care 🐖 weigh yourself