I’ve always tried to eat sensibly.
I have a tendency to gain weight and have slimmed down several time in my life. I believe in principals which I’ve followed over the years:
- Buy what is seasonal and on sale
- Eat very little sugar and processed food
- Try to eat 30 different types of fruits and vegetables each week. Not just servings, which is good but types.
Denial isn’t just a river in Egypt
Earlier in life I gained weight from a family emergency and never really lost the weight. Then my weight crept up with time. I began to notice heart “palpitations” but didn’t want to worry about it. After years of being disregarded by health care professionals; I moved to a new area and my new Dr was alarmed by my labs. He said loose 40 pounds. I was a half a pound from “obese”. He also addressed my thyroid levels that had been neglected for years. As you may know, weight control and thyroid conditions is challenging.
Here’s what happened when I cut calories
- I actually lost weight
- I stopped having reflux
- I reduced having heart rate issues
- I’m getting enough fiber
- I’m eating more protein and less carbs
- No more horrible leg and hand cramps! Apparently I stopped eating additives I might have a problem with
- Even though I am “old” I look better and my clothes fit better. Lucky me! Baggy is in.
- I can reach my feet to work on my toe nails, more easily put on socks, tie my shoes ect.
- I sleep better
A long term commitment
I could not eat “normally” and still reduce calories; weight loss can take months or years so I will have to make adjustments to not regain all my hard work. You can’t comfortably to go to KFC if you want to loose weight. A classic chicken sandwich and a biscuit with unsweetened tea is more than 1100 calories. Most people have much more than a sandwich and a biscuit at KFC. There is a grilled option, it’s not the same for me. Most take out food has a lower calorie option, but might not be worth the effort.
Here’s what a day of reduced calories looks like:
- Oatmeal or cereal with frozen fruit and almond milk OR
- English muffin with one egg and cheese
300 calories 2-20 grams of protein - Bean and cheese burrito with chicken and a vegetable OR
- Small turkey or cheese stripped down half sandwich
400 calories 30 grams of protein - Lentil or chick pea Curry and half cup of rice OR
- Chicken breast or sausage or fish with veggies
400 calories 25-40 grams of protein - Graham crackers
120 calories 1 gram of protein
I drink a can of sparkling water with every meal and aim for six cans (72 oz’s) a day plus one cup of coffee.
Do I like this diet?
No. I do not enjoy eating a lot of beans, but eat them anyway. I miss beer and pizza. I miss fried chicken. I miss mac n cheese. I miss ranch dressing. I miss French wine. I miss sugar free red bull. I miss sourdough bread and butter and sub sandwiches with mayonnaise. I miss sushi because I get a rapid heart beat when I eat it. I don’t like cottage cheese and can’t eat Greek yogurt. Avocados make me gag. You’ll have more choices than me if you can eat these things.
Disclaimer everything I have read says you should not reduce calories to less than 1500 a day. Make a plan with your physician, specialist or nutritionist
My goal is to get more protein with less calories. Ideas for low calorie protein include:
- Chicken sausage
- Chicken Breast/any chicken parts
- Turkey
- Eggs
- Tofu
- Tilapia (low calorie)
- Fresh or frozen Salmon (higher calorie)
- Canned Tuna, sardines, salmon
- Beans (lentils, red, chick peas, refritos, ect)
- Nuts (in moderation, they are packed with calories)
- Cheese (high in calories, in extreme moderation. it might not be worth it to add it to food.)
If you eat red meat you might be able to get more protein.
I removed red meat (beef and pork) from my diet many years ago and opted for more plant based choices for environmental and moral reasons. I don’t like beans enough to be a vegetarian. You probably save money if you limit read meat.
You will read debates about any foods as being safe, healthy or advised. Please make mindful decisions and make sure you get proper nutrition with any weight loose method.
- Plant based meat. If you like it.
- Texturized Vegetable protein (TVP) might substitute for hamburger mixed with other things like chili, meat sauce. You’ve already had it if you eat frozen food.
- Plant based protein powder. I have no experience with whey based protein powder since it makes me sick as a dog. Protein powder with out a bunch of sugar may work well for you
Other things to eat to make life worth living while on a reduced calorie diet
- Thin sliced bread.
I found out right away that cheap bread wasn’t worth it. It now takes me months to go thru a loaf of bread so I buy high quality and freeze it. - Smaller tortillas.
“carb reduced” tortillas turn out to be too full of additives for me, so I just buy smaller ones and eat less of them. - English muffins.
Any carb with less than 150 calories.
I lost 20 pounds the first month then Plateaued for 8 weeks and holding. I went from terrible body hunger to some sort of feeling “hangrey”. 6 almonds as a snack might help with this.
Have I mentioned that everything I have read says you should not reduce calories to less than 1500 a day? Make a plan with your physician, specialist or nutritionist because I am not a professional weight loss person.
Although now that I think about it, consulting with a professional would be a great idea for me. I’ve started a new medication for my thyroid and one side effect is weight gain.