Saturday, April 15, 2017

What I Eat to Keep Weight Off?

Many people have asked me what I eat daily and weekly to keep the 73 pounds off I lost 7 months ago.

First photo made October 2016. 
Second photo made April 2017. Continue to wear size 8. YAY

Daily food diary.

Breakfast: (either of these menus for any day of the week:
3 pieces of crisp bacon, 1 cup coffee or 1 diet cola
                                                        2 pieces crisp bacon, 1 diet cola, 1  egg any style
                                                        2 pieces sausage, 1 egg any style, 1 diet cola

Lunch: 1 package tuna, 1 tablespoon mayonnaise, squirt mustard, hot sauce, 1 cup (handful) lettuce with 1 tablespoon ranch dressing. OR 4 smoked hot dogs (all beef), squirt mustard, 1 cup some dark green vegetable like broccoli, turnip greens, green beans cooked in butter. iced tea, coffee or water

Dinner: Any of these choices; we rotate our favorite recipes and enjoy about 12 to 15 from list
 when we want to prepare them. :
             chicken wings, Keto pizza, grilled steak, mashed cauliflower with cheese along with pork chop or meat dish, keto tacos (made with pork skins instead of taco shells, Keto casserole made with pork skins, tomato sauce, ground beef or turkey, two kinds of cheeses, zucchini hash browns topped with sour cream, bacon lettuce and tomato sandwiches, baked chicken with salad, grilled fish with broccoli with cheese sauce and butter, deviled eggs with choice of meat, hamburger with cheese, tomato, lettuce & onion, Polish sausage fried with cabbage and dried onions. List can go on and on.

You can enjoy one dessert per day. Only eat l/2 cup. Use sour cream, whipped cream, and cream cheese to 2 tablespoons per day. Keep cheese to 2 ounces per day.

Drink when thirsty. Do not go overboard on water. Use tea, coffee, or diet sodas when needed, but limit to reasonable servings. 8 to 12 a day would not be reasonable.

Eat when hungry.
Eat enough to sustain you for 3 to 4 hours.
Eat from choices/ no cheating
Eat when body needs food NOT when time for a meal.
Limit snacking.
Limit food after 8 PM.
Weigh often.
Keep a detailed food diary. You will be glad you did. You will want to remember some great recipes.
Keep records of your losses for future references. Again, you will be glad you did.
Reward yourself for "non-scale" successes.
Make adjustments as needed.
Expect to hit stalls.

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