Over the course of the last two (2) years I have lost over 50 lbs. on the UN-DIET and during that time, family and friends have also been successful in losing significant weight.
As you know, I usually write about Politics, World Affairs, and Current Events but once in awhile I drift into other areas of interest to me as is the case with the Un-Diet. Some of you may even recall that I dealt with this subject on a previous occasion and I found that it generated a great deal of interest - in some cases, even more than with respect to some of my standard pieces.
So it seems fitting at this Easter Period - with its emphasis on good food, chocolates and such that I return once again to the age old topic of losing weight.
Let me iterate at the outset - the Un - Diet is named as such since it is not a Diet - there are no gimmicks - no magical foods or other substances - no weird exercises - indeed you do not even need to exercise to be successful.
The Un-Diet comes down to the simple equation of Calories In & Calories Out.
If you take in more calories than your body consumes daily - you will gain weight. Full Stop
If you use more calories up than you take in daily - you will lose weight. Full Stop.
It is as simple as that.
Indeed, it is so simple that to call it a Diet would be wrong in the same way it would be to say that Breath In Breath Out warrants some complex approach. Can't you just imagine Dr. Em Dee coming out with a Declaration that she can reduce the number of your Breaths by 10% within 60 days or your money back.
It is nonsense for Breathing as it is for Losing Weight.
And dear Reader, you can eat whenever and whatever you want. In fact, the more times you eat per day, the greater your chances of success and the food you eat always tastes better when you give it value.
Permit me to explain using my personal experience:
I used to eat breakfast, lunch and dinner and in between grazed on anything that was readily available. I also snacked in the evening. Who knows how many calories I was consuming per day since I had no idea whatsoever but one thing I did know the weight packed on. Given my cavalier approach to eating - it never tasted all that great to me.
But one thing that was obvious - I was taking in more calories than my body could burn.
So I began by reducing the amount of my daily food intake:
- Breakfast Prior to this I usually had a breakfast comprising of 2 slices of toast, butter - jam sometimes with peanut butter. I reduced this to 1 slice of toast*, no butter, no jam (indeed I try to avoid sugar like the plague since it only sets up your body for craving). On the 1 slice of toast I would put peanut butter or 2 eggs or I would have bran flakes**with low calorie Almond Milk (a third of the calories of regular milk). I would aim to have no more than 350 to 400 calories.
*Bread varies greatly in calories - anywhere from 80 calories per slice to 120 per. I go for the 120 since it is more filling - but the choice is yours.
**I go for a sugarless or sugar reduced cereal but add dry protein to it which I will cover in more detail below.
- Morning Snack I find the protein in my breakfast (eggs/ peanut butter, / dry protein) keeps me satisfied much longer than carbohydrates. So it is easier for me to consciously stop grazing between breakfast and lunch. As a reward - around 11 am I treat myself to a snack - a handful of almonds or some crackers and cheese or peanut butter and a banana. Again I focus this snack to give me a shot of protein to carry me the last hour or so to lunch. I try to keep my morning snack to 150 calories.
- Lunch I used to have 2 sandwiches for lunch - 4 slices of bread plus meat and condiments. Now I restrict myself to 1 sandwich - so 2 slices of bread plus meat* and condiments** I also add a fruit - an orange or an apple.
* Surprisingly cold cuts vary greatly in caloric content - anywhere from 30 calories for a few slices to a hundred and more. I focus on the meat that has but 30 calories. Condiments too have calories but not as many as you might expect if you do not lay it on too thick. I am
therefore not too religious about what I choose but do try to go with Mild Salsa which is almost calorie free. I try to keep my lunch time calories intake between 400 and 500 cal.
- Supper / Dinner If you add up the daily calorie count so far - it totals between 900 and 1050. That leave me with well over 1000 calories for dinner - so as long as I am eating foods we prepare ourselves - such as salads, vegetables, meat etc - I really do not have to be too concerned with numbers of calories. I do however refrain from desert. Supper - 1000 - to 1200 calories.
Now I did say you can eat whenever and whatever you want - and you can.
The above provides for eating at 5 separate times - plus if you do not go wild at dinner - you can add a 6th time for an evening snack*. Indeed, my wife tells me I am "always eating" and it does in fact feel that I am. Plus I also include fruit (an orange or apple or banana) between these 3 meals and 2-3 snacks.
And because it has become part of my daily regimen - the food always tastes better than when I randomly grazed.
*Did you know that there are frozen yogurts out there that have but 90 calories per serving? And, the Chocolate has less calories than the Vanilla.
As for eating whatever you want - you cann do that too. For instance, I noted above that I avoid desert at supper time. I could and you could have desert if you want - just factor it in the calories in calories out equation.
You could also have a Big Mac - calorie load - 550 - simply deduct that from your personal daily calorie allotment*.
*As a Male I can consume up to 2200 calories per day and lose weight - Females can have slightly less - up to 1900. When thought is put into the selection of food - these numbers can translate into a lot of food with modest calories.
I give the example of hamburgers - I went to the local grocery store wanting to buy hamburgers - the store's regular burgers each totaled 400 cal. - their reduced fat burgers had but 200 cal per burger and tasted just as good or even better. I would have 2 burgers for dinner so had I taken the regular ones - that would be 2 x 400 cal or 800 cal which is nearly your full dinner calorie allotment. I took the lean version 2 x 200 or 400 cal so had lots of calories left over for other things.
Final Word Of Advice
Weigh Yourself Each Day since it is too easy to convince yourself that you are having less calories per day than you really are - believe me I have tried it but daily weighing keeps you and me on track.
As I see it...
'K.D. Galagher.
