k8yk's own diet


 Summary:

This is my own weightloss program, based on a lot of different information. It is intended to encourage a new permanent way of eating. It is flexible. No hard rules. There are suggestions and you basically keep adding new good habits and removing old ones. If I had to choose one word to describe this eating plan: Moderation.

(k8yk's food tips)

 Foods you can have

Breads, Grains, Cereals, Pasta, Rice
Meat and Fish
Fruit and Fruit Juices
Vegetables and Legumes (e.g. Beans)
Dairy Products - Milk, Cheese, etc
Eggs and Egg Substitutes
Nuts and Seeds
Fats and Oils
Herbs, Spices, Sauces
Beverages
Others, Snacks, Sweets, etc

Not OK
Unfavorable
Moderation
OK
Favorable

Recent Activity for k8yk's own diet

View:  all activity | journals | calendar | posts | photos | kitchen | tips

 How To Follow k8yk's own diet:

Start small. For example, give up Soda and join a gym. Then as you progress, add new good habits such as more time at the gym or less bad food. Adjust as needed. Here are the goals, but don't expect yourself to follow them all at once, especially if you are out of shape and just starting. No need. If you are very overweight, like I was, just a little effort will be effective.

1. No empty calories. This means everything you eat should have nutritional value. No Soda, No Chips, No Candy. No Fast Food.

2. No snacking at night after 8 pm.

3. Eat breakfast every day.

4. Portion control. Educate yourself about what serving sizes are. For me, weighing food on a food scale was the only way to really drive this home in my mind.

5. Calorie restriction. To lose weight, you will have to restrict your calories. This is done gradually. When I was almost 300 pounds, I aimed for 2000 calories a day. Whenever I hit a plateau, I lowered the amount of calories. Now I aim for 1200.

5. Exercise. This is SO important. Again, just start small and build. If all you can do is walk, then walk. Remember, Doing Something is ALWAYS better than nothing. Strength training is just as important as cardio to build your muscle which you need to burn fat.

6. MOST IMPORTANT: Never Give Up! Don't Beat Yourself Up! Accept yourself and love yourself. You are MORE than a number on a scale.
     
  by member k8yk
(Updated 7/1/2011) I joined FS in Jan 2009 weighing 287 pounds, size 22/24, totally sedentary, completely out of shape. I ate too much. I ate a lot of junky food. And I never exercised. I was depressed, lethargic, and wasn't sure how I let myself get to ...
member since: 08 Jan 09
 

More k8yk's own diet Info


Recent Recipes

FatSecret members recently rated these recipes for k8yk's own diet:
average member ranking
Spicy Vegan Lentil Soup with Onions
Simple soup, very inexpensive and healthy. Great source of fiber and vegan protein.
cals: 215kcal | fat: 2.72g | carbs: 35.31g | prot: 13.61g
average member ranking
Beet, Apple, Spinach Salad with Almonds and Yogurt Garlic Dressing
This is a filling and flavorful salad that looks bright and beautiful on the table.
cals: 257kcal | fat: 12.39g | carbs: 33.90g | prot: 7.27g
average member ranking
Cayenne Peanut Butter Pasta with Sundried Tomato and Broccoli
A spicy pasta dish that can be served either hot or cold. The combined flavor of peanut, garlic and hot pepper ...
cals: 476kcal | fat: 16.25g | carbs: 67.26g | prot: 19.55g
average member ranking
Turkey Habanero Marinara
A spicy and filling ground turkey dish with habanero chilis.
cals: 246kcal | fat: 10.94g | carbs: 15.17g | prot: 24.43g
view more recipes

k8yk's top tips

1.No empty calories.
2.Eat conscientiously. Pay attention to everything you eat.
3.No liquid calories. Stick to non-caloric beverages
4.Exercise! Do it regularly, do it intensely. The goal is to make yourself sweat and get out of breath. If you think you can't keep going, you CAN! Do it anyway!
5.Portion control. Measuring your food on a food scale will really open your eyes about how big a portion is.
6.Love yourself! You are more than a number on a scale.

About / History

I made this up and keep changing it as time goes by. Rule number one: If it doesn't work, change it. Rule number two: Everyone is different so you must adjust for your own results.

     
  Why choose "k8yk's own diet"?
 Promotes long term weight loss
 A healthy living alternative
 Targets body toning weight loss
 Teaches sustainable weight loss skills
 A roadmap for a healthier lifestyle

features in a nutshell