Do you want to eat foods you love but also lose weight at the same time?
It is easier then you think. Now, you can’t eat all the stuff you love at every meal in any quantity you want, but you can strategically do it without counting calories.
Make 2 out of your 3 ( if you choose to eat 3) meals a day healthier and lower calorie meals. How do you do that? Follow steps below:
Breakfast –
NO CEREAL ( looking at you fruity pebbles). These cereals are high in sugar and though they are fortied with vitamins and minerals, they over all don’t fill you up. Eat a protein like eggs, egg whites, sausage, ham, Scrapple. Eggs are a solid choice and you can add light cheese if you like. Avoid bacon and other higher fat meats – fat has more calories then protein or carbs. Try to have a good grain if you like having toast, whole grain or ancient grain breads with a jam or jelly. If going that route, use one with no added sugar.
Lunch –
Same theory as breakfast: Have a protein source, a good carb ( veggies – raw or cooked (steamed/baked), potato, sweet potato. Avoid adding tons of butter to everything, instead use and cook in olive oil. Add in some other heathy fats like avocado. Protein sources should be lean cuts of beef, pork, turkey, chicken, tofu, fish. Avoid sauces that are fat heavy. This doesn’t mean no fat, but pick better fats.
Dinner –
Eat what you like. Just keep the same ideas above. Do this most of the week. We are going for 60-70% adherence here.
Alcohol –
This is NOT a carb. Drinks can have carbs in them as drinks come from the fermentation of fruits and grains (wine and beer). The drier a beer or wine the less sugar (Carbs), but the alcohol is itself its own macronutrient.
What you need to remember here is that Liquor (vodka etc) is a grain alcohol that has been distilled and has no sugar left in it. Due to this fact, its got less calories than all other types of drinks.
So with that information, when drinking remember to drink lighter calories drinks like vodka soda, light beers, dry wines and avoid anything with added mixers ( soda, sugary mixes, etc.).
If you are going to drink, restrict it to 2 drinks daily, as alcohol slows or stops your body from burning other foods for energy and prioritizes the alcohol, because your body sees it as a poison and wants to get it out. Drink in the evening so your body has burned food and body fat all day for energy, then when you drink, it won’t affect your diet. Remember also – heavy alcohol consumption is bad for your liver and sleep and recovery and, well you get it lol.
You don’t need a cheat day on this diet because as long as you follow the above most of the time, you can have a burger here, pizza there.
If you follow this way of eating you will lose weight.
Now – you won’t be skinny as a reed on this diet, but it will allow you to keep your weight down and if you are overweight it will help the pounds initially fall off. You will at some point get to a plateau where you will not lose any more weight. That’s because the amount of food you are eating possess enough calories that you no longer are eating in a deficit. To help you could: workout, eat less “bad” foods ( looking at you deep fried anything in sauces), or simply eat smaller food portions.
Here is the real secret: Workout by lifting weights 3 days a week, walk instead of driving (if you can), go for a walk 2-3 days a week, and use the stairs (not elevator). You do this AND eat mostly like above – You will see dramatic changes in your body and how you feel.
Thanks everyone – more posts like this and around weight lifting and engaging your kids to come.
Budo2Go 