With back problems my physical activities are very much restricted and I have been gaining weight inspite of being careful about what I consume.
So a good friend and I started to look up ways to detox and start to lose weight like get a head start to it. Last week we came upon the GMdiet which seemed a bit easy to follow. But it was no walk in the park. Felt hungry more and a couple of times we had to eat regular food. By the fourth day atleast hunger was less and now the hunger pangs are much less.
So now started to work on a way to make sure i eat healthy, but reduce the amount of calorie intake.
Its a fact known that 3500 calories = 1 lb. There are quite a few apps that help plan and calculate calories for the day.
One of the best apps i like is "loseit". I planned my target food intake to be within 1000 cal per day.
First I had to make sure my daily intake does contain the daily requirement of nutrients that I need.
A big glass of warm water
Coffee or tea with milk - (small cup)
or a glass of 2% milk
Breakfast - a whole egg
- small orange
- 1 slice of whole wheat toast (no butter) with a tbspn of peanutbutter
1cup of any fruit of choice
and an apple
Atleast 20 oz/ 600 ml of water
Mid morn - green tea or black tea (caffeine free)
mixed nuts -a few just to take d edge of the hunger if needed
Another 20 oz of water before lunch
10 almonds, 2 tbsp of sunflower seeds or flax seeds, 10 pistas, 10 raisins (mix and keep)
eat a few pieces of ur favorite fruit first
Mixed green salad (use dark green ones) or
steamed veggies or stir fried veggies (use minimal oil, use seasoning but not too much of anything just enough to flavor your meal)
Use a small spoon or fork to eat.
may be add a whole wheat roti/ tortilla or half a cup of cooked rice (cook the rice on cook top and strain the water out) reduces the starch intake.
if vegetarian - add a small cup of lentil soup or dhal to ur diet
if non-vegetarian - add half a cup of grilled chicken or 4-6 oz of tilapia or salmon grilled or broiled or steamed
20 oz of water
1 cup of coffee or tea or even a good cup of milk
some snack of choice
20 oz of water
something light but filling
i prefer to stick to indian dinner because thats when everybody is at home and eat together
2 dosas without oil
chutney or sambar( no coconut chutney)
2 rotis with any side dish of choice.(no potatoes, no cream, no heavy gravies)
you should tweak your dinner quantity and choice of dinner by making sure that you have it at least 3 hours before bedtime.
one hour before bedtime drink another 20oz of water.
I am gonna keep making lists of meal options that I create and along with recipes too..
Hoping to stick to it, get healthy and lose weight.