9:26 am
Today I started to follow the plan exactly. This morning’s weigh in was 239.0. This is not too bad since I ate red beans and
rice, and bread for dinner last night. I
am presuming that it is water weight and I will lose it now that I am eating on
plan. Breakfast this morning was 3 slices of sugar free bacon, and 2 eggs fried
in 1 T. olive oil. I am going to the
grocery again today so I can get a few more things to help us eat better.
An article that I read from LowCarbFriends.com
Lose Weight and Control Type 2 Diabetes...
A study, cited by Reader's
Digest, followed 215 overweight individuals with diabetes. Half followed the
classic, low-fat American Heart Association diet. The other half followed a higher fat, Mediterranean-style Diet.
After 4 years both groups had lost similar amounts of weight, however only 44% of Mediterranean dieters required diabetes meds, compared to 70% of the low-fat group.
Their conclusions:
After 4 years both groups had lost similar amounts of weight, however only 44% of Mediterranean dieters required diabetes meds, compared to 70% of the low-fat group.
Their conclusions:
Eat MORE:
Fish, Poultry, Beans (I won’t eat the beans and will have to try and eat more fish)
Extra-Virgin Olive Oil or other oils such as soybean and canola
Walnuts or other nuts, sunflower and pumpkin seeds, olives
Fresh Fruit (can’t eat this too much – causes cravings)
Whole Eggs; whole yogurt; feta, Parmesan, or goat cheese (not much into yogurt, feta or goat cheese)
Roasted or sauteed veggies tossed with herbs and drizzled with EVOO (YES!!!)
Eat LESS:
Beef, Lamb, Pork (Will eat beef and pork – will try to limit it however)
Butter, margarine, butter substitutes (will use EVOO first then some butter)
low-fat crackers and chips (NEVER!!)
Reduced-fat cookies (NEVER!!)
Egg substitute; fat-free yogurt; reduced fat American, Cheddar, Swiss cheese (Will eat only full fat cheese)
Baked Potatoes, bread, rice (Will not eat!!)
Today’s totals and my ability to follow the guidelines:
|
Week of: July 1
- July 7
|
Monday
|
Tuesday
|
|
Weight:
|
238.4
|
239
|
|
Fish (4 oz or
115g):
|
|
9 oz
|
|
Olive Oil (2-3 T
daily):
|
|
1T.
|
|
Nuts and Seeds
(1 oz):
|
|
|
|
Vegetables (2
-85g servings):
|
|
4 - 85g
|
|
Cheese ( no more
than 3 oz):
|
|
3 oz
|
|
Daily
supplements:
|
|
|
|
Water (64 oz
daily):
|
|
50.7 oz
|
|
Calories:
|
|
1506
|
|
Fat:
|
|
120.95;72%
|
|
Protein:
|
|
16.67;5%
|
|
Carbohydrates:
|
|
88.48;23%
|
|
Sodium:
|
|
2429 mg
|
No comments:
Post a Comment