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This diet is one of pure will. I had been hovering at 300lbs for over 5 years, and the doctor told me I was borderline type 2 diabetic at age 55. So... I'm kicking this thing in the butt and am not gonna give up until I've lost 120 lbs. I'm trying to keep it as simple as possible. For now, my typical day is:
BREAKFAST: 1 large black coffee, 1 homemade whole wheat belgian waffle, plain.
SNACK: Banana
LUNCH: 1 Boiled chicken breast, about a half cup of beans (black/pinto/garbanzo), 1 slice whole wheat bread.
SNACK: Orange/Tangerine/Clementine
SUPPER: Reasonable family meal, may be a little greasy but never loaded with carbs.
SNACK: One of half-banana, Tangerine, or 1/2 cup Bran Flakes.
The diet goal is NO sugar (of course impossible, but try), NO white flour, and pretty restrictive calorie intake. I cook much of my own food a few days in advance (Sundays is convenient, and Wednesday evening). I freeze waffles and beans, and cook chicken breasts only about 2 days in advance.
I know it's not a perfect diabetes diet, but I've cut out ALL sugared soft drinks and deserts and white breads (okay, an occasional Krispy Kreme donut). I've put myself on a 1,500 calorie daily calorie goal. Truthfully, I think I could go lower that 1,500 calories, but I am exercising 5 times a week rather vigorously, and know I need the nourishment.
Daily exercise goal - 5 times a week - is to burn about 350-400 calories and keep my heart rate in 120-130 range for about 30 minutes, 5 times a week. This is tough, but it is getting me in shape and serves to make painfully obvious how much work it is to burn off that donut or slice of pizza. I need that motivation. Diet/Exercise is truly synergistic where difficult exercise makes it easier to pass on calorie-laden foods, and exercise takes my mind off eating.
So far, this is not really all that difficult. I know it will get harder to meet my goal of 2 lbs loss per week, but I'll just ratchet up the exercise as I get in better shape along the way. Hopefully.
I originally was not going to count calories, as that complicates things, and I want this to be a simple attitude-driven diet. But FatSecret.com and their Android app makes recording exercise, food, and weight a snap. I'm making a detailed record and testing their calories up/down against real weight loss to see how accurate it is. The jury is still out on that, as I don't have enough measurements yet. Hey, it's a positive activity to do while on this road. If it works well, I'll have proof of the validity of Wezzer's Own Diet.
Diet Calendar Entries for 11 April 2011:
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843 kcal
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Fat: 14.91g | Prot: 60.12g | Carb: 128.51g.
Breakfast: 100% Whole Wheat or 100% Whole Grain Waffle. Lunch: Whole Wheat Bread, boneless skinless chicken breast, Black Beans. Dinner: 100% Whole Wheat Bread, Reduced Fat Mayo with Olive Oil, Premium Sweet Relish, Chunk Light Tuna. Snacks/Other: Apples, Banana. more...
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3348 kcal
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Activities & Exercise:
Precor treadmill - 15 minutes, Precor cycle - 36 minutes, Resting - 15 hours and 9 minutes, Sleeping - 8 hours. more...
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