Start Weight:(24 Jun 13) 269.6 lb
Current Weight:(14 Jun 14) 237.6 lb
Goal Weight:220.0 lb
following: bwilson4web's own diet
performance: losing 0.3 lb a week

FatSecret member since: 01 Dec 11

bwilson4web's Weight History

bwilson4web's Latest Posts

Start with favorite food list

So what I did is list my favorite foods, roughly 2-3 dozen, and listed them in a spreadsheet: portion, calories, fiber, vitamins, and minerals. These are given a weighting based just upon fiber, vitamins and minerals. Then a second set of columns is used to 'construct' meals where I combine complimentary foods.

Most of these are canned foods that typically have 2+ servings. This is not a problem as I store them in the fridge after opening for the next meal. I complement them with a few fresh vegs and low-sugar fruit.

Meal planning starts with whatever I have open that I want to eat. Then I add additional foods that fill-in the vitamin, mineral, and fiber. Portioned on a plate and heated in the microwave, I get either a full breakfast or a meal and lunch.

Typically any given meal is about 400 calories spread either as a big meal and later snack or up to three in one day. It really depends upon how busy and walking I get in.

I'm also using a blood glucose kit (they aren't that expensive!) to monitor my blood sugar level. I find keeping it above 75 ml/dL pretty well means living hunger free. Once it reaches 75 ml/dL or lower, well it isn't good and a calorie fix is needed. NOTE: you don't have to be a diabetic to get a kit and use it!

There is also a certain amount of mental discipline involved. You have to teach yourself to not spend as much time thinking about food as in the past. Having the spreadsheet and plotting the glucose, BP, and calories is a good distraction.

So I'm fairly happy. I'm eating the foods I like in portions that cover my dietary needs. The pounds are coming off at a reasonable clip without 'going nuts.' I'm up to 3 mile walks every other day and the dogs love it.

I'm not expecting any feedback as much as just sharing my path.

Bob Wilson
posted 16 Dec 2013, 08:50
bwilson4web has submitted 1 post

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24 June 2013

Finally getting back in the groove.

27 February 2013


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