I eat low-carb Sunday-Friday and cheat and eat without restrictions on Saturday. I fast most of the day Sunday, Tuesday, and Thursday, eating only breakfast. I add a second cup of beans to my eggs (see below) on fasting days.
In addition to the change in diet, I do kettlebell swings at least twice a week and some cycling for fun. I need to start doing some ab exercises since my belly is the only considerably flabby part of me left.
I use sparkrecipes.com to figure out the nutrition info of the meals I make. I don't do this all the time, just when I want to calculate something, i.e. I make lots of things I don't put in there. I did the following calculations some because I was curious and some because I wanted to put some data into a diet discussion I was having with someone.
Here's roughly what I eat for breakfast every day:
3 eggs (free range, no antibiotics) 4 oz frozen spinach (the bag kind, not the brick) 1 tbsp flax oil (Barlean's High Lignan) 1 cup prepared black beans hot sauce, salt, pepper to taste Nutrition: Calories: 578.7 Total Fat: 27.2 g Cholesterol: 555.0 mg Sodium: 286.1 mg Total Carbs: 46.8 g Dietary Fiber: 19.4 g Protein: 37.4 g
Here's a usual sort of lunch (in only eat lunch MWF):
4.5 oz fresh spinach (half a standard 9oz bag of prewashed spinach) 4 oz of cooked flank steak strips 1 tbsp flax oil (Barleans High Lignan) 1 tbsp walnut oil 2 tbsp cider vinegar 1 tsp garlic powder Nutrition: Calories: 451.0 Total Fat: 33.6 g Cholesterol: 56.7 mg Sodium: 196.0 mg Total Carbs: 9.0 g Dietary Fiber: 4.4 g Protein: 27.6 g
My dinners have the most variety. Here's something I made last week (I only eat dinner MWF):
2 qts of various lentils (I used mostly toor dal and masoor dal, but there was also some moong beans and split peas). 2 1lb bags of mixed vegetables (prefer Albertson's Fiesta Mix which has broccoli, red pepper, green beans, and 2 kinds of beans) 1 tbsp flax oil Spices to taste. (I used 1/2 cup of dried NM green chile peppers) Nutrition: Servings Per Recipe: 8 Amount Per Serving Calories: 338.0 Total Fat: 6.4 g Cholesterol: 0.0 mg Sodium: 138.9 mg Total Carbs: 67.3 g Dietary Fiber: 21.2 g Protein: 21.7 g
Assuming I ate two servings of the dinner, my day had the following nutrition info:
Calories: 578.7 + 451.0 + 676.0 = 1705.7 Total Fat: 27.2 + 33.6 + 12.8 = 73.6 g Cholesterol: 555.0 + 56.7 + 0 = 611.7 mg Sodium: 286.1 + 196.0 + 277.8 = 759.9 mg Total Carbs: 46.8 + 9.0 + 134.6 = 190.4 g (124.2g digestible when you subtract the fiber) Dietary Fiber: 19.4 + 4.4 + 42.4 = 66.2 g Protein: 37.4 + 27.6 + 43.4 = 108.4 g
So, I'm not doing extreme caloric restriction (though it is a factor), but I am doing very high fiber and protien while staying low-carb. I'd like to be able to keep the digestible carbs below 100g, but I can't reasonably do that and be consuming remotely close to this much fiber. There's flax oil in everything because it bumps the calories and the fiber while also having a bunch of Omega-3 and other nutrients. I also take a "men's" multivitamin, 2g vitamin C, 500iu vitamin D, and 75mg Niacin every day.
During the week, I might drink dry red wine. Saturdays I drink whatever I want. Separately from the dieting, I have been managing my drinking (if I don't do this I know would be an alcoholic) by logging all of my drinks. I earn one point per day and drinking a glass of wine, a pint of beer, or a shot of liquor costs one point. I can spend points before I earn them, but I can't go beyond a balance of -10. Once I'm satisfied with my weight and have a balanced maintenence diet in place, I may bump the points earned per day to 1.5 or 2.0. I'm not sure how I'll feel when I get there; my current system (in effect since late December) is probably a little more restrictive than I need.