A long written, but simple diet plan

[woknblues]

I post this on occasion to a couple other forums I frequent. I am no "fitness guru" by a long shot. I have always been either in shape, or at the most, 40lb away from it. (5'10, large bone structure, etc)

I am just a NS, 35 y.o male. I am no dietitian, so take it or leave it, but it has worked for me.

Two things you need to accomplish are diet and exercise. Diet is more essential than exercise, IMO, and what I chose to focus on, as I am a naturally active person. Workouts are more for enjoyment than "have to do" type stuff. I used to be a bit of a gym rat in my youth.

Diet: Make your healthy food consumption EASY TO DO. Become a friend to oatmeal. By a giant bag of it. Build yourself up to two large bowls of it a day. Figure out how you like to enjoy it. Eating those two large bowls will naturally change your eating habits for the better. Eat clean protein. I like hard boiled eggs and chicken breasts w/ bone no skin/fat, and fish. Every Sunday before my week begins, I boil up a dozen eggs and roast about 2lb of chicken. The rest is tuna or some other fish.

here is my typical day:

breakfast: oatmeal, 2 eggs, water, coffee.

2nd breakfast after workout: a large chicken breast, vegetable stew, small cup of rice

lunch: salad, chicken breast, cup rice or homemade whole wheat herb bread (easier than you might think).

lunch 2: tuna or chick breast or fish, fresh veggies. no simple carbs.

dinner: oatmeal

OATMEAL is probably the biggest past of my changes. I put everything under the sun into it, depending on my mood for it. Sweet, savory, and all things in between. I put curry, chicken and chopped tomatoes and onions into it sometimes. I put fried eggs, syrup and ham into it sometimes. My normal oatmeal is with prunes, brown sugar and butter. No matter what, I get my oatmeal. I cook a large pot of it every three days, and just refrigerate.

My veggie stew is very simple. I go to the store and buy a pound each of 5 or 6 different vegetables and bring it home (always some type of squash or pumpkin if I can+ the others. Chop it all up with garlic and onions, set aside. Get the biggest pot I have, with about a gallon of water, curry powder, coconut, a cup or two of dried yellow peas, and a breast or two of chicken. Bring to a boil, simmer for 30 minutes. Add the vegetables, bring to boil and simmer for another 30 minutes or so, then I just cool it down and refrigerate it.

I found dried yellow peas to be an excellent source of complex carbs and vegetable protein (not easy to find in the vegetable world).

the protein mini meals take away a lot of hunger. The complex carbs satisfy, and keep my brain active.

8-12 glasses of water all day long. Adjust as you see appropriate.

Cheat days

I always take a day off a week for diet. Some dessert, some pancakes, chocolate, ice cream, whatever. You need to do this. Keeps you on track, and burnout free., and eager to continue good habits. ******Get yourself used to this diet for a couple of weeks before starting your exercise program. Make adjustments as needed.

I went from a puffy 230, to a pretty good 189 in about 8 months, diet only. I am a few months into my exercise program. Just doing calisthenics, such as chins, sit ups, push ups, etc. It is going well.

Best of luck.

[Dinsey]

What is your recipe for that wheat bread? It sounds wonderful!

Thanks!

[h2ogoddess]

Sounds like my son's eating plan. And he much healthier than my husband and I ---

he works out most days-never seems to get tired or sick.

Hubby and I do try to eat more healthy also-but my sone could sure teach us some better habits.

Good Luck to you

[danissa, LPN, LVN]

Well done to you that your healthy eating plan works for you!

But , omg, where is the food that actually Tastes of something? Life is way too short to waste days living on oatmeal, just have what you like, but dont overindulge and excercise!

Whats life without good food??? I ,for one, would expire without tasty food, could not live with that amount of oatmeal each day.

I know we have to look after ourselves, healthy heart food etc, but , life is for living in the end!

jmho!

[woknblues]

Well done to you that your healthy eating plan works for you!

But , omg, where is the food that actually Tastes of something? Life is way too short to waste days living on oatmeal, just have what you like, but dont overindulge and excercise!

Whats life without good food??? I ,for one, would expire without tasty food, could not live with that amount of oatmeal each day.

I know we have to look after ourselves, healthy heart food etc, but , life is for living in the end!

jmho!

Don't get me wrong here. I left out all the chili and curry and spices. I buy spices and whatnot fresh and by the pound!!

the oatmeal was in my opinion, the biggest factor to getting everything together. It curbs your appetite, has lots of soluble and insoluble fiber that is great for well, elimination, cholesterol, etc. The peas and beans are high in complex carbs and protein, then the eggs and fish and chicken is the protein only parts, and the salad is where I get the minerals and fat (I use olive oil and mayo in it usually) and fruits.

I just put up the "skeleton" or framework. Also, I do cheat one day a week, and every couple of months, take an entire week off. This is critical, and was the missing link behind any failures or plateaus I used to hit in the past...

What is your recipe for that wheat bread? It sounds wonderful!

Thanks!

enjoy!!

Sounds like my son's eating plan. And he much healthier than my husband and I ---

he works out most days-never seems to get tired or sick.

Hubby and I do try to eat more healthy also-but my sone could sure teach us some better habits.

Good Luck to you

Start off slowly. Most people go way to gung ho right off the bat, and fail. It's better to make changes gradually over several months. Make habits, not changes. Just start with oatmeal, once a week. The next week, go for twice a week, etc.

Good luck to you too!!

[Gesundheit]

I actually have been starting this type of diet by accident.

It's nice to build a stock of healthy foods that are easy to make and easy to eat as leftovers.

I will be using this idea for sure in the next week, and see if I can make it work.

[canoehead, BSN, RN]

This actually sounds doable, and that it might work. I love oatmeal, and a big pot of soup or stew is easy and delicious.

[woknblues]

I actually have been starting this type of diet by accident.

It's nice to build a stock of healthy foods that are easy to make and easy to eat as leftovers.

I will be using this idea for sure in the next week, and see if I can make it work.

My current diet is more or less accidental as well, and outside of the first meals I eat of the week (I start my diet week on Sundays), I am on left overs more or less for 4 days. It sure keeps the dishes down, and reduces my time in the kitchen! I would also like to add to my posts that by making sure that most of my regular weekly meals are coming from my own kitchen has been a cornerstone to my success. It is almost an anti-diet in the sense that the food choices I make are out of a lack of choices, rather than an abundance. I "stack the deck" in favor of the right stuff, and still leave a door open for some fun (cheat days). My results have been EXTREMELY encouraging.

This actually sounds doable, and that it might work. I love oatmeal, and a big pot of soup or stew is easy and delicious.

Canoehead, if you love oatmeal, and can do the "big pot of stew thing", I can't see how this would not work for you. Just try to keep the focus of what you consume centered on what you love to eat that can be prepared in a healthy way (In my case, oatmeal, curry, stews, salads/coleslaws/homemade breads, etc) and make them in large enough batches to encourage you to chose it.

For example, I love carbs. Therefore, I replaced the majority of the simpler, refined carbs in my diet with complex, unrefined carbs wherever possible.

soda/juice/iced "tea" replaced with--->water/coffee/real tea

crackers/frenchbread replaced with--->homemade bread

mashed potatoes/white rice replaced with---->mashed squash, basmati rice w/ saffron

corn replaced with----->dried yellow peas and lentils

Also, I love protein. So I replaced the fatty/salty, ill prepared protein sources with cleaner(less fats added or trimmed from).

steaks/roasts/hamburgers replaced with---> chicken breast/fish/eggs, etc

[Diary/Dairy, RN]

Sounds like a good plan... I am hoping to settle into a perm job soon (on the day shift!! ) and might be able to work with this....

[woknblues]

Some updates for the curious:

My recipes, etc, can be found by looking in my profile for my blog. I violated a TOS by posting it here. Sorry! (actually, the only recipe I have on there is for the bread) but it is with pictures.

I had final exams and some heavy rotations in the past month. I took almost a month off of even thinking or caring about my diet, but the scale has not shown a single gained pound. Looking back over the month, I think I have trained myself into not going for food when stressed. I eat when I am hungry. Period. Actually, I think that stress makes me eat less now. That seems more normal at least in my mind. Now that I am back on it, I do feel better though.

I really got into salads this month. All the salad veggies are in season here.

A new tip:

Replace your mashed potatoes with squash or pumpkin. Lower glycemic index, more vitamins. just try it.

[LillyAdams79]

http://www.fitclick.com/free_diet_plan

i have been trying so many diffrent fad diets and seems none of them have been working for me. i started couting calories and excersising every day and i have noticed a huge difference in just two weeks. i am so happy with the results and am so motivated to be in the best shape of my life by summer.

i found this really cool free website that gives you great meal options, workout plans designed just for you, and a free calorie counter.

http://www.fitclick.com/free_diet_plan

[healthyshine]

Hey this is a good plan to start dieting, eh. Thanks :)