I've been dieting pretty seriously for a few months. I'm at my lowest adult weight by a significant amount. I was 235lbs when I graduated high school in June 1998. In May 2000, I was up to 315lbs. This morning, I was 192.4lbs.

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 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 
    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 
    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) 
    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.



March 2013

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