First of all everyone is different and what works for one may not work another. I have deiting this time around for 17 weeks and have lost 50 pounds. This is what has worked for me.
First of all I am creature of habit and I need to have some go to menus that are pretty much mindless and pack well for lunches.
Breakfast: M-F I have an Extend protien bar and either Pure Protien or Atkins Advantage protien shake. I choose this because it is easy to grab and go out the door and eat on my way to work in the morning. It is around 300 calories and over 25 grams or protien. Also for years I would eat a donut or cookie and a frappacino. This is a healthier version of days gone by and I don't feel I am "missing out". On the weekend I usually have a couple eggs, some swiss cheese, sometimes I make an omlet with spinach and tomatoes, sometimes not. I occasionally add a whole wheat english muffin, but I find myself doing that less frequently and not missing it.
Lunch: Protien, veggies, fruit. Protien is usually cottage cheese, sometimes grilled chicken breast, or 2 hard boiled eggs. I keep a large bowl of salad in the fridge at all times. I take 2 to 3 cups of salad for my veggies. The salad has romaine (I HATE iceberg lettuce) spinach, shredded carrots, diced cucumber, sweet peppers and green onions. I sometimes add tomato, mushrooms or even diced celery. I do not like a lot of dressing on my salad, 1 tablespoon of a light dressing is enough for me. If I have tomato, hard boiled egg and avocado on my salad then I skip the dressing or even mix in a table spoon of cottage cheese. Sometimes I put the protien on my salad, sometimes I have it on the side. My fruit is typically some kind of berry either fresh or frozen or red grapes.
Afternoon snack fruit (usually and apple) and some protien (either nuts or string cheese)
Supper varies but the basic blue print for my supper is protien (chicken, pork or beef) a starch (baked potato, wild rice, sweet potato, or whole grain bread) veggies ( Itypically have 2 servings of veggies.)
Evening snack, I don't always have an evening snack. It depend on my hunger level and what time I eat supper. Again it is usually fruit and protien (nuts, string cheese or greek yogurt), occasionally I have 3 cups of popped popcorn and some nuts for protien.
My protien serving size is usully 4 oz at noon (or .75 cups of cottage cheese) and 6 oz at supper. I stay away from processed meats, processed anything for that matter. My calorie limit is 1500, though I rarely eat that much, it's typically around 1300 calories a day. (You're a guy, you shold eat more) My main focus is eating over 100 grams of protien and under 125 grams of carbs. I also make sure I eat some form of protien when I eat carbs, this helps control spike in blood sugar.
Right now exercise is hit and miss.
I know this got long, but I hope you can find something useful.
Last edited by KateB; 10-23-2012 at 01:46 PM.
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