My Nutrition Plan

I was recently asked what type of nutrition plan I am following.  I responded and thought this was good to document because it is a reaffirmation of what I need to do to get to my weight loss goal.

When I was at my heaviest at 260lbs, I started first by eliminating fried foods and sugar. Then I tried adding more veggies into my diet. Then I focused on portion control. I slowed down on Fast Food. I gave up all soda. I tried Adkins, South Beach, WW several times, and a fast. I focused on exercise. At times, it was information overload.  But each diet I tried, I learned something new about myself.  My diet slowly morphed into what it is today. Cravings and behaviors do change.  I have no desire to go McDonalds, Wendy’s, Subway, KFC. I get excited to go into Sprouts or Whole Foods to shop – seriously I do. It just takes time, I don’t get frustrated about starting another diet plan.. it’s a learning process.

The plan I follow today is based on Dr Andreas Eenfeldt LCHF (http://www.dietdoctor.com/lchf) diet so basically choose a low carb diet, eat when hungry, and eat real food.  The fat keeps you satiated and the low carbs keep your cravings down. So, eat meat, fish, eggs, vegetables and natural fats (like butter, cream, coconut oil, avocados, nuts). Avoid sugar and starchy foods (like bread, pasta, rice and potatoes).  When I say 'follow the plan', I mean I try not to dip into the sugar, starchy, or processed food.  I am not 100% compliant with this, mainly due to my binges which tend to be sugar.  I say I am 80/20, meaning I'm 80% compliant.  I follow pretty closely to the plan during the week, and then on the weekends I may allow myself some 'cheat' time and have a slice of pizza or a bowl of ice cream.  I'd like to get to only 90% or 95%, because I don't want to deprive myself of things I really love at this time.  What I'm learning now is how to control this ‘cheat’ time so I don't fall into full blown binges that last for days.  This has been what is keeping me from success.  

I joined WW for the accountability factor - weigh ins every week.  I do track points (Ultimate Weight Loss Tracker App), but also calories and macro nutrients to make sure I'm near my goal which is 1400-1500 cal, 50% fat (~80 gms), 30% protein (~90-100gms) and 20% carbs (~50-60grms) (Myfitness Pal). I don't track all the time because it can drive me crazy!  There are times when I know I'm following the program - weight loss. If I start to stray - weight gain, I go back to the tracking – but it only takes me 1-2 weeks of tracking to get back in the grove.

My meal planning is easy – protein, good carbs, and healthy fats at every meal.  I usually only have 1 snack in the afternoon – but same thing only ½ as much.  So for breakfast, I have either full fat or 2% Fage Greek Yogurt (I sprinkle Truvia) (18gms of Protein!), fresh strawberries (8gms carbs), and I have heavy cream in my coffee (10gms of Fat).  Lunch and dinner – meat, veggies, fat.  My afternoon snack is usually fruit, cheese stick, and 12 almonds.  I always have a ‘dessert’ at night.  Either dark chocolate or strawberries with cream.  Portion control is key, but allowing ‘treats’ keeps you from feeling deprived.

I would say I was addicted to cereal.  The worst was frosted mini wheats – bites.  I used to by the generic version because it had more sugar on the biscuit.  I’d have 2 big bowls with milk or I would sit and eat it dry.  I loved the sweat crunchiness – yum!  But I was able to give up all cereals and I really don’t have any urges to go back.  The last time I had some, I actually felt sick because I had been off grains for so long.