I havent tried to put this down on paper, but I will try my best . . .
I should also stress that I am not a nutritionist, or a doctor. Although I did consult with my doctor, and he suggested a nutritionist, I decided to try to work things out on my own. After reviewing published diets, (Southbeach, Atkins, etc., etc.) I decided that those would never be permanent solutions for me, and to be honest, they just felt (especially Atkins) unhealthy to me. I was brought up in an ethnic household, and my mother I am sure would cringe at many of these diets . . .
So, what am I doing?
Breakfast At home, and the same every day, (although I vary the brand or kind of cereal) some type of 100% bran cereal, like raisin bran, one cup, with lowfat milk, and one cup of my choice of juice (usually orange). This also keeps me from being hungry so soon in the afternoon I get up at 5:30, and am at the office by 6:30 daily.
Lunch Varies from 3 or 4 items Salad, or lean turkey sandwich (I like Boars Head Turkey) with two slices of lowfat swiss on whole grain bread, or PB and Jelly sandwich, or another choice of lean item on whole grain bread.
Dinner I did not change dinner much other than to CUT DOWN on portions. I hold myself to ONE helping of whatever we are having, and eat a balanced meal.
Lifestyle eating changes
NO TRADITIONAL FAST FOOD (every once in a while I will eat Subway, or the healthier or salad selections, but no hamburgers, no fries, no potato chips) I especially stay away from fried food.
NO SNACKING No cookies, no chips while watching the game and I dont try and fool myself with low fat or low calorie alternatives they all taste awful to me anyway.
NO CARBONATED DRINKS Other than the occasional beer, I have given up totally, cold turkey, all soda. On
DCL I drank water, or an occasional Pink Lemonade with plenty of ice. This was tough at first, but I found out that now it all tastes way too sweet to me. I used to drink up to 5 or so soft drinks a day. I also DRINK PLENTY OF WATER. My mom always told me God blessed water, man made everything else we drink. I do not drink any diet or low calorie drinks. I am also NOT a coffee drinker.
NO MORE ICE CREAM OR REGULAR DESSERTS This was the hardest thing for me, and will be even harder as summer approaches. I absolutely LOVE ice cream. I will have an occasional frozen yogurt now, but my treat after dinner is a 100% fruit juice bar.
I have also found that we are limiting red meat more at home. We eat a lot more chicken (boneless skinless breasts most often). During our Lent (Orthodox) I am also refraining from all meat which to tell you the truth has made things harder, as I feel hungrier without a bit of meat.
Eating out can be a challenge, because almost every restaurant gives you way too much food, but I do my best to try and select more healthy items.
I violated a lot of this on our December cruise, but told myself I was on vacation. I still did not eat like I had in the past though, and did not STUFF myself silly at meals. I was pleased that I only gained 3 lbs.
Other changes
I lost 30lbs without consciously increasing activity. I was once a pretty good athlete, and I am a high metabolism guy even when I was heavier. People were surprised if I told them how much I really weighed. Once I added exercise about two weeks ago, Ive lost about another 6 more pounds in that time. I am doing 30 minutes five days a week on the human hamster wheel (treadmill) doing two miles in that 30 minutes.
My next steps would be to actually do a daily tracking of exercise, weight and diet (count calories). I want to try for 2000 calories or less. Although I do weigh in daily, and I know the total I have lost, I have not kept a daily diary. My eventual goal is to lose another 40 pounds by our December cruise, and to have what I call a lifestyle change rather than a diet.
John