My Eat to Lose Plan 2015

Foodie Friday: My Eat to Lose Plan 2015

Hello People!

This is the one you have been waiting for!  Or at least it’s the one I’m most interested in when I’m looking closely at what one eats to lose weight. In the video I made for you I mentioned that I don’t measure things out; now I do. Some stuff has changed since then so here is the gist:

images-1

I did a lot of searching on the internet at what different people eat to look a certain way.  Mostly I viewed the strategies of James Bond girls, and was led to many of the conclusions that I present here. Also, I got a lot of good nutritional information in the book Six Weeks to Sleeveless and Sexy by J.J. Virgin.Unknown-1  For the record, I am not on a crash diet or any type of boxed food ordered meal program that I pay to eat (other than my vegetables that I will explain later).  This is a diet designed by me, for me, and works with my metabolism which thrives on the macronutrient ratios of: 50% Complex Carbohydrates, 40% Protein & 10% Fat.  This information I gathered doing lots of experiments through eating meals and by reading the book How to Eat, Move and Be Healthy by Paul Chek.Unknown-5

I eat 3 meals a day and sometimes an afternoon snack, but not always.  It depends on my hunger level and when I eat my meals in regards to spacing; also how much I ate at the last meal. Meals are generally spaced about 4 hours apart. I try to eat meals that will fill me up with lots of fiber so I am not constantly thinking about food which tends to happen to me when calories are restricted and I’m eating too many carbs, of any kind. I drink coffee with whole milk and 2 tsp of Manuka honey and one more cup with 1 tsp coconut oil and whole milk every day.  I am not omitting dairy, caffeine, fruit, carbs, saturated fat or chocolate from my diet.  This works for me, but may not work for everyone especially if you have an intolerance (like to dairy) or cannot eat one square of chocolate and be satisfied. The diet is varied and I cook all my meals myself.  I eat as close to “clean” as possible.  There are some exceptions due to the fact that I am not trying to be a body builder or become weird about food.  I love to cook and that will never change.  I love flavor andUnknown am not afraid to use marinades, sauces, dressings or seasonings/salts to make my food taste good. If you don’t know how to cook or what to cook I suggest the cookbook Cook This, Not That! by David Zinczenko and Matt Goulding. Let’s talk details:

Protein

images-1

I eat a lot of protein because it tastes good to me and fills me up. I love animals and wish that I could be a vegetarian, but I feel like crap when I omit animal meat from my diet.  Sorry. Therefore, I buy the least offensive meat possible when I can in the form of organic and/or free range.  Most of the meat I eat is in the form of: Chicken (all parts, not just breast, but no skin due to calories), Skirt Steak, Lean Ground Beef, Eye of Round Steaks, Lean Pork Chops, Pork Tenderloin, Canadian Bacon, Whole Eggs, Salmon, Mahi Mahi, Talapia, Sole, Scallops, Shrimp, Ground Turkey, Turkey Breast on the Bone and Turkey Cutlets. I eat about 150 to 200 calories worth at every main meal which is roughly (depends on the protein source) 3 oz weighed after cooking.

Carbohydrates

low_calorie_food_rmn4e

 

I’ve gotta have these or I won’t be able to stand up.  These have probably been the most limited in variety in my diet as compared to everything else I eat. The carbs I mix and match are: Sweet Potatoes, Brown Rice, Basmati Rice, Squash, Carrots, Sprouted Grain Bread, Beans/Legumes, Fruits and Oatmeal.  These I try to keep low glycemic due to my body processing them like fire and leaving me starving in an hour if they are too high on the glycemic index.  Beans in the form of black, pinto, white, pinquito, lentils and black-eyed peas leave me feeling the most satisfied.  I put them in a crock pot with water or broth, a can of chopped tomatoes and a can of enchilada sauce and let them party in there for 6 to 8 hours on low heat.  I use a rice cooker to make rice and steam vegetables and fish.  I bake my sweet potatoes with no oil but eat them with butter. Squash, Carrots and whatever other veggie is laying around gets roasted in a hot oven with a splash of olive oil. I eat about 1/2 cup or 1 serving of Carbs at my meals. My carbs usually total about 80 to 100 grams a day.

Fats

Unknown-2

I am not afraid of fat and nor should you be.  Fat makes you feel full and gives your brain something to fuel itself with.  We can live without carbs and protein for a while, but not fat.  I cook with fat and eat fat on my salads and in the form of sauces.  I love Butter and Coconut Oil in organic form.  I sauté a lot of vegetables with garlic in Olive Oil and dress my salads in Extra Virgin Olive Oil or Flavored Oils.  I eat Avocados and Nuts a lot too.  Cheese (1 oz daily) is also a fat source for me as well as Whole Milk in my coffee and black tea.  These are of course all measured out using spoons or scales because a little goes a long way.

Vegetables/Produce

Unknown

I don’t love vegetables, but force myself to cook them or eat them raw or find recipes to make them taste good.  Sometimes I make soups with them or chop them up raw and eat them mixed with romaine lettuce.  I recently went back to my twice monthly order of a box of mixed organic vegetables delivered to my front door.  This helps me eat them and use them in recipes.  Otherwise, I may not buy them or eat them in the quantities that I should.  I aim to have 5 to 7 servings of fruits (no more than two of these) and veggies a day. Lately I have been planning my meals around the fresh Vegetables I have and not the protein.  My favorite salad dressing recipe is: Extra Virgin Olive Oil of the highest quality, fresh Meyer Lemon Juice, Crushed Garlic, Salt and Pepper.

Calories

Bean Chips

Bean Chips

I messed around with the number for this for a few weeks because I need to lose weight, but I need to not feel constantly hungry too.  Hunger can be tamed by the types of food you eat and the ratios, but know that when you are on a diet to lose weight, there will be a bit of hunger; you are eating less food and creating a caloric deficit – so one must get used to it!  Maintenance will add a few more calories back in, but not MANY more. I initially started with 1,400 but was not losing weight.  Then I dropped it to 1,000 to 1,200 but felt I needed a snack at the mid-day point sometimes.  So, I have settled on 1,300 for now. This seems to be a good set point for me and works with my BMR.  This number may be fiddled with again later on, but for now it is working like a charm.  I do add in 3 cheat meals a month.  These are chosen carefully in advance and I enjoy them without guilt.  It is 3 cheat MEALS though and not DAYS. Also, on Sundays I am allowing myself to eat 1,500 calories and take it easy on exercise. Variety will keep my body guessing.  I also have alcohol occasionally, but it is rare.

Is that what you wanted to know?  Hope so…I am tired of writing now and need a snack 🙂

 

Advertisements

Recipe Ideas

Foodie Friday: Recipe Ideas to Spice It Up!

Hello People,

images

I wanted to share a practice that I use in regards to recipes.  I LOVE cookbooks, and that is an understatement, and I love trying new recipes as often as I change clothes.  What can I say? I just get bored eating the same old thing day-in and day-out.  If a recipe really jumps off the page and is beyond amazing, I will cook it again and keep it in my repertoire of food that is really good when I want to eat something I know for a fact is delicious or want impress someone else with my amazing cooking skills (sly fox!).

My system for keeping track of how a recipe fared in my kitchen and stomach is by using check _MG_0918style grading marks.  A check + (plus) means that the recipe was out of the ball park good and will definitely be made again (any recipe I’ve shared on here, the blog, has received that marking); a plain  check by itself indicates that the recipe tasted so-so or had some issues in preparation or difficulties in ingredients.  I may or may not prepare that dish again depending on it’s problems.  If it was a simple matter of overcooking or the wrong proportions of ingredients, it may take more experimenting to decide ultimately; a check – (minus) means that the recipe was a real fail and either is thrown away if it came from a magazine or clearly marked to_MG_0923 ignore if I come across it again in a book.  I place these checks on top of the recipe in bold black ink so that I can see it clearly (pencil can fade or get erased) when thumbing through the book the next time I’m hunting down new recipes.

I also add personal notes in regards to what I think the problems were, what extra ingredients I _MG_0920added/took out, how it didn’t work well halved/doubled, cooking temperature problems, and generally what I thought about how it tasted.  If the recipe was delicious_MG_0919 with the additions I made, then I keep them for the next time I make the dish.  I also know that I can manipulate the recipe for further tweaking if I want too later.

_MG_0925

At one point, I sat down with 4 or 5 five of my favorite cookbooks (books that I’ve got a lot of check pluses in!) and wrote down on a paper recipes from those books, under different headings, that I must try and that would be appropriate for clean eating and/or weight loss.  On that list I cross off the one’s that I’ve cooked and continue on the list when I want to try something new.  I found recipes for all types of meals: dinners, lunches, salads, soups, etc.  Each one of these recipes I “tasted” in my mind before choosing them for the list thinking that they would probably end up as check pluses eventually.  Most do, some don’t. The picture in tomorrow’s post is the result of one such recipe that only gets a plain check from me (Black Bean Burgers).  The taste was good, but the burger fell apart and was a mess.  Tricky to cook too.  Also, the recipe asked for no seasoning.  I found that extremely odd.  Of course, I added my own.  One thing I should have added to this list, is the page numbers that I found these recipes on.  I can just as easily look in the Index for them because the book is indicated (by abbreviation), however, I’m just lazy.

Do you have any ways of remembering how you liked or didn’t like a recipe?  I have so many recipes in books and torn out sheets/cards it’s hard to keep track of.  Perhaps my method can give some of you ideas if you share in my: I-have-too-many-cookbooks “problem.”

The Ratio Game

Today’s Foodie Friday Post: The Macronutrient Ratio Game (Individual Results May Vary!)

Hello People!

Wanted to share with you one mistake I made in regards to diet this week.  It had to do with a meal I ate on the run.  I was in a hurry and only had time for a quick bite.  My homemade food was out and there was no time to whip anything up.  So I grabbed a box from my freezer of a frozen dinner that I wanted to try.  It is from a company that I like and it is organic.  I have had issues in the past with other frozen meals of this brand causing me to have severe carb cravings after eating them, so I knew that the possibility was there to happen again.

_MG_0819

This particular meal is gluten free, but that doesn’t give any guarantee that the meal will be more filling.  Often times, gluten free products are worse than normal whole wheat products acting just like refined flour because they use refined white rice flour (in this case Masa, which is essentially corn turned into flour).  So, I tried to supplement the meal with other items to help “beef” up the sticking power.  This meal is also vegetarian, which doesn’t do anything for me other than let me know that I may need to add a bit more protein to it for it to be balanced.  So, I stuck a slice of cheese on the top because not only does cheese have protein, but it contains fat which also gives satiation or fullness.  While I was waiting for the thing to heat up in the oven, I ate a few bean chips with salsa.  These are a combination of carbs and fat and protein as well.  After eating the entire meal, I was full but wondered if this would last me the 5 hours I knew I needed it to.  It didn’t.  I was ravenous and that is all I’m going to say about that.

Why exactly did this meal fail me even after the attempts I made to make it more satisfying?  It had plenty of calories.  I felt full after eating it.  It is made with organic wholesome ingredients.  The rice on the side is brown.  What happened?  Here is what I can gather:

Lately I’ve been immersing myself into the strange, holistic and often times horrific world of the famous practitioner Paul Chek. In his well known book, How to Eat, Move and Be Healthy!, he asks in the diet section to take a questionnaire to Unknown-5determine one’s Metabolic Type.  There are 3 categories: Protein Type, Carb Type and Mixed Type.  I fall under the Mixed Type of person who needs, according to him, 40% Animal Protein, 50% Carbohydrate, and 10% Fat in each of my meals to feel satisfied and full.  This is the optimal balance for me, but one can play with the numbers if you want to fine tune it.  He states:

“Metabolic Typing is a system that identifies an individual’s genetically-based nutrition and diet requirements.  There is not Unknown-4one diet that is right for everyone, therefore to achieve optimal health, you must determine what is right for you.  You may notice that the diet for a protein type is similar to the popular Zone Diet, while the diet for a carb type is closer to the Ornish Diet.  The great thing about Metabolic Typing is that it will direct you towards the diet plan that is right for your body.”

So, knowing this information, let’s look at the meal I ate in comparison with what he recommends.

I added up all the elements of what I ate:

The Main Course

The Main Course

Cheese (1 slice)

Cheese (1 slice)

Bean Chips

Bean Chips

And they came to this summation:

Carbs=71 grams  Protein=17 grams  Fat=25 grams

Now I ain’t no mathematician, but this is obviously unbalanced especially in the carbs to protein ratio. (not to mention the fat is through the roof!) The ratio was more like: Carbs=80% Protein=19% & Fat=28% (YIKES!)  Protein and Carbs need to almost be equal, with Carbs a smidge bigger.  The protein was the issue here.  Not enough protein for my metabolic type created a crash a few hours later with my blood sugar.  The evening was then spent trying to satisfy my raging hunger (and I mean RAGING!) with all types of no-no foods.  So, one can see that a calorie is not just a calorie from this little experiment.  If you want to stay full a long time and not binge later due to setting yourself up for poor nutrition, know your Metabolic Type or what ratios between Protein/Carbs/Fat makes you feel the most satisfied in regards to meals.  If you can’t get his book, I would suggest doing a food log and making a note of how each meal made you feel physically 4 – 6 hours after eating it.  If your response is like mine, you know you are on the wrong track.

P.S. If you ain’t no mathematician like me, to determine your ratio’s, add up all grams and multiply each one to the total as a percent. My total grams were 113. So it looks like this:  .71 x 113 = 80.23% and so forth.