I've been wanting to write a post for a while that describes my diet plan in detail. I have said a lot that I made a complete change in my dietary regimen, but I rarely discuss what I actually eat, or what my practical rules are. So here goes:
First of all, I am doing Weight Watchers (which has re-branded itself, "
WW.") I really like WW, and I think they are one of the only weight loss plans that is science-based and maintainable. I find that their "PointsPlus" system works really well for me. It keeps me accountable without obsessing over calories, and teaches healthy eating habits by rewarding positive behaviors. Rather than restriction, WW is focused on creating a diet and activity routine that works for individuals, and makes you feel good and want to do the right thing. It is oriented toward individual plans, flexibility and results.
I do also use
MyFitnessPal because I want to track my macros, which is one thing that WW does not let you track. And, I have found by comparing my WW data with MyFitnessPal data that the WW system is legit -- I see comparable data between them, although WW is a little more forgiving toward some foods in terms of how many calories they really have. I also find that MyFitnessPal is a better tracker for my cardio and weight lifting, and it is so easy to use that it doesn't bother me to be tracking everything twice.
In spite of my glowing review of WW, I am actually considering cancelling my membership. I have re-set my nutritional profile. I am eating under my WW points every day, and I have learned what I can and can't do in terms of food and stay on my health goals. WW costs me $20 / mo which is not terrible, but I could use the extra money -- who couldn't? That's a tank of gas (well, like 2/3...) or a self-treat, or savings. I am smashing my goals, and I have learned the
why and how behind all of it, I'm not so dependent on WW to give me direction any more. I am not decided on it either way, and I have to stay until May to be able to cancel without paying a fee, so a couple more months anyway.
OK -- the food, Kyle. What the fuck do you eat?
As I often point out: Saturday is my "Zero Day," meaning I eat whatever I want on Saturday. The rest of the week, I have the following rules:
- Eat a salad for lunch
- 50%+ of my calories from vegetables, all the time
- Eat a lean protein with every meal
- One 24-hour fast every week (usually Fri into Sat.)
- Drink a minimum of 64 oz. of water a day, a full 8 oz. at least 15 minutes before every meal
So, my daily breakfast:
- Mon - Fri I usually eat about 1 cup of fresh fruit with approx. 2 tbls of Greek yogurt and about 1/8 of a cup (yes that little) (yes, I measure it) of Kashi Go Lean Granola.
- On Saturday I usually don't eat breakfast
- On Sunday I usually make myself a 2-egg omelet with whatever vegetables I feel like that day, about 1 oz of feta cheese, 2 oven-baked hash-brown patties, 1 English muffin and sometimes (about every other week) 3 slices of oven-baked turkey bacon.
My daily lunch:
- Six days a week I make a large salad consisting of ~ (approximate amounts)
- 2 cups shredded iceberg lettuce, 2 cups mixed spinach, baby kale and chard greens, 1 cup dry coleslaw mix
- 1/2 cup diced onion, mixed bell peppers, garlic and jalapeno and / or cubanelle peppers
- 1/4 cup sliced salad olives
- 1 dill pickle spear
- either roasted red peppers or banana peppers
- a handful each of medium black olives and garbanzo beans
- 6 oz. of either deli turkey or imitation crab meat or grilled chicken breast
- 1 large hard boiled egg
- a healthy sprinkle of mixed hemp, chia and flax seed (I am switching to ground)
- a palmful of mixed nuts (usually peanuts, sunflower seeds, walnuts, pecans, almonds, pumpkin seeds, and cashews -- whatever I grab at the dollar store, it's WAY cheaper to make my own mixed nut blend than to buy it that way...)
- sometimes a sprinkle of bacon bits, literally a sprinkle just for the taste boost
- I make my own salad dressing every day in a little tiny container, normally with like a half tsp of oil, hot sauce, dry spices, lime or lemon juice, apple cider vinegar and spicy mustard and / or balsamic vinegar. Sometimes I switch it up to pesto, and once in a while I do a peanut-butter based quasi-Asian style dressing. Like 50 calories at most, usually less than 10.
- On Saturdays I usually don't eat lunch. If I do, it is a salad.
My daily dinners:
- Six days a week, I am boring as fuck and I eat basically the same thing every day:
- Either a chicken breast or a lean pork chop
- A huge fucking pile of vegetables, here are the ones I prefer (not all of these every meal:)
- Brussels Sprouts (I eat them like every other day, or more)
- Summer Squash & Zucchini
- Asparagus (I buy a big bunch every 2 weeks when I go grocery shopping)
- Mixed bell peppers
- Onion (I eat at least 1 whole onion a day between my lunch and dinner, usually more)
- Garlic (I eat a shitload of garlic)
- Broccoli & Califlour
- Red potato (I love potatoes and it is a BS lie that you can't eat them and lose weight.)
- Ginger (I eat a LOT of ginger)
- jalapeno
- I use whatever dry spices I like any given day, salt & pepper to taste, toss it all together, wrap it in foil and let it cook in my toaster oven on 420 for an hour, uncovered and on broil the last 15 min. Sometimes the potatoes take a little longer to get to the softness that I like if I didn't pre-heat the oven first.
- On Saturday I sometimes eat the above. But, I also allow myself to have "indulgence meals" on Saturday if I want them. I often have Buffalo chicken tenders and oven-baked french fries. Last week I had sushi. I sometimes have take-out Thai. Whatever.
My snacks:
- First of all, if I eat something like 1 piece of candy, or drive-by graze a couple chips at work, or something like that, I don't track it and I don't consider it a "snack."
- On Thursdays at work it is "Popcorn Day" and I always eat a bag of popcorn with some shitty super-sodium-artificial-garbage-food flavoring -- I like the "chile lime" mixed with "garlic parm." It's the grossest thing in my diet, totally does not qualify as "eating clean," and I don't give one fuck. It's yummy and it is a highlight of my week.
- At home in the evening I usually have a couple spoonfuls of fat-free cottage cheese
- When I am prepping my meals for the next day, I also usually have a spoonful of Greek yogurt and a handful of nuts (huhuhu I like nuts in my mouth...) and sometimes a dill pickle spear.
- If I feel actually hungry later in the evening, about once a week I have some saltine crackers with peanut butter.
- A few nights a week I make myself a snack platter with some olives, pickles, and a sliced apple
- Also a couple nights a week, I will eat 2 small frozen (cooked of course) bean & cheese burritos with my home made pico de gallo.
"Forbidden Foods"
I do not have any forbidden foods. If I want something, I have it. I do have some rules about certain types of foods though.
- I no longer eat sandwich bread. If I do eat anything like a sandwich, it is in a wrap. I do still eat English muffins once in a while. And I have eaten at Subway a couple times which was a whole wheat sub roll. So really, I don't make or buy bread any more, but it is not totally out of my diet.
- I have not eaten pizza at home, period. And I have only eaten 2 pieces of pizza -- at a party at work -- since I started losing weight in November 2018. Frozen pizzas were a huge problem for me, I was eating an average of 2 a week by myself. They are a binge food for me. I cannot control my eating if I have one in the house -- I will eat the entire pizza in one sitting, and then have another meal afterward. I cannot yet trust myself with pizza. This is the closest thing to a "forbidden" food for me.
- I've stopped eating chips and things like trail mix. Those are also binge foods for me. I only allow myself to buy saltine crackers, and even with those I have to use a lot of self control.
- I also use the following rule to check in with myself before I eat a snack or an unplanned meal: drink a whole glass of water and wait at least 15 minutes. If you're still hungry after that, eat something, but start with some pea pods or carrots and see what happens from there.
I didn't mention coffee. I drink coffee with non-dairy creamer and Stevia extract. I drink as much coffee as I want, and I do not track it. I don't care. I tend to drink about 3 cups of coffee a day, although sometimes I have a cup of coffee after lunch at work. If I have any coffee after 2 pm or so, I have decaf. I love coffee and no one will ever convince me to stop. There is plenty of supporting data for the positive benefits of coffee, and the amount of additives I put in it are negligible in terms of diet.
So that's that. My whole diet. It's not that impressive. But, it is a vegetable-based whole food diet that is very low carb, high protein, fat-adapted. I am not specifically eating the
Paleo diet, but it is pretty close. I have also read the book, "It Starts With Food," which is the
Whole30 diet, and again, I am not doing the Whole30, but close. I don't totally agree with any diet plan that is out there, but the two I mention here are ones that I think are science-based and do not have any long term health risks.
