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Started one challenge at the beginning of the month to 'lose 5 lbs in September', and starting a "low Glycemic foods for 2 weeks", plus "lose 20 lbs in 12 weeks" today. If successful, I'll be in a healthy weight range by the middle of December.
My plan is to reduce carbs, especially sugar, and eat more fiber and protein, while sticking to "good fats". The goal is to try to eat as much protein as net carbs, and don't eat any more sugar than fiber, unless the fiber is coming from whole fresh fruit. I try to set up each meal this way. I've made up a couple of healthy breakfasts already:
1. fruit (berries are best), non-fat Greek yogurt and Kashi cereal for a crunchy topping (a small version of this can also go for a snack or desert)
2. egg plus egg white omelet loaded with vegetables (spinach, mushrooms, onion or zucchini) or salsa and a small slice of some sort of hi fiber bread such as Mestemacher whole grain breads.
3. A shake from "10 day detox" which is 1/2 cup each of 2 different berries, water, and unsweetened almond milk, 1 TBS each of 2 seeds (chia or flax plus pepitas or sunflower), 2 nuts (walnut, almond or almond butter,) a slice of lemon with peel, and 1/2 TBS coconut oil. Then blend at very high speed.
4. With cool weather returning I'll be adding an oats & nuts plus 1/2 apple or pear with unsweetened almond milk selection as well.
Diet Calendar Entries for 21 September 2015:
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1343 kcal
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Fat: 51.90g | Prot: 73.50g | Carb: 106.62g.
Breakfast: Onions, Mestemacher Fitness Bread, Cooked Spinach (Fat Not Added in Cooking), Egg, All Whites 100% Liquid Egg Whites. Lunch: Cooked Perfect Homestyle Meatballs, Tomatoes. Dinner: Cherry Tomatoes, Land O'Lakes Spreadable Butter with Canola Oil, Brussels Sprouts, Carrots, Mashed Potato made with Milk (from Fresh), Plumrose Ham Steak. Snacks/Other: Edam Cheese, Red Table Wine. more...
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2390 kcal
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Activities & Exercise:
Resting - 2 hours and 40 minutes, Desk Work - 2 hours and 30 minutes, Sitting - 8 hours, Housework - 2 hours and 30 minutes, Sleeping - 8 hours, Walking (moderate) - 3/mph - 20 minutes. more...
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