Got a new eating lifestyle book Saturday. The plan I followed for the past 10 days (21-Day Metabolism Makeover) was good and I had a net loss of 3.5 lbs., but the book was out of my price range, even used. I'm switching to the 21 Day Mindset Makeover from the Diet-Free for Life book by Robert Ferguson who co-authored the other plan. It's basically the same program with a few newer tweaks but will be easier for me to follow with having a copy of the more affordable book. I have to adapt it, though, to my need to manage my blood sugar without meds. My tweaks will be sticking to the sat fat, cholesterol and carb limits my doc and I agreed upon.
This week's goals:
Calorie range 1200-1800
Follow 21 Day Mindset Makeover guidelines for meal and snack content and spacing, calories, fat, etc. with my health management tweaks
Saturated fat 10% or less of total calories
Cholesterol 250mg or less
Protein minimum 100g (plan is has unlimited protein)
Net carb limit (total carbs less fiber) 25g
Dietary fiber minimum 25g
Water 64 oz.
Snack 30-40 minutes before workout and meal or snack within an hour after exercise
Exercise 5 days
Today's planned menu:
Breakfast: a protein powder serving divided between flaxmeal as "cereal" and a peanut butter and low carb tortilla wrap
Snack: don't know yet
Lunch: deli ham chef salad
Snack: protein shake
Dinner: veggie omelet, strawberries
Evening snack: textured veggie protein "rice" pudding
Age 67, 5 feet tall
Highest weight ever 246 lbs. in the fall of 2010
FitDay starting weight 1/17/11 240 lbs.
Note: doctor's scale 4 lbs. lighter than my home scale. I go by my home scale weight
Weight 9/11/2013 234
Weight 12/7/13 same--234 lbs.