My Diet

  If you have been reading my blogs, you have noticed that I wrote about losing weight. At one time I was nearly 200 pounds. I didn't care what I ate and used the feeling of fullness as a comfort. I decided it was time to start taking it back off. I didn't rely on any weight loss pills for a very long time. I did a one-time purchase of a weight loss supplement recently, and it lasted for 1 month, which is all I wanted to kick start my metabolism. I have not purchased any more. Instead, I decided to modify my own dietary practices. I made changes in my diet and psychology of eating. The first change I made was to discard the Pavlov Programming for food. I stopped the practice of eating just because someone rang the 'dinner bell'. My thinking now is to only eat when I'm hungry. I have a very strong willpower, so it is a matter of self discipline. I eat twice a day, sometimes 3 (which is a very light snack). The practice behind eating now is that I only eat what I NEED and not what I WANT.

 Big difference there. I WANT a whole pizza, but do I NEED it? No. Does it even make sense to eat an entire pizza? I will have 2 or 3 slices, and that will do it. Always remember if you eat slower, you will 'fill up' faster, as the hormone trigger in your stomach kicks in when it senses food. While many will need to practice this, I have evolved beyond it. Being prior military, and electrical/mechanical/construction worker, you get very little time to eat, so you just inhale it and get back to work. I can swallow 2 slices of pizza, and tell myself I'm done with the meal.

 I usually skip breakfast as I have coffee instead. Lunch rolls around between 11 and noon, and I will eat whenever and wherever we decide. If we go to a fast food place, I get just a sandwich and a coffee. I rarely eat fries, and never do desert. Part of this philosophy is that I tend to disregard carbohydrates and starches. So in my way of eating, I have little to no bread, fries, and bakery products. Breads as well as pastas have a large amount of carbs, so no pasta, and very little bread. I've seen people eat a large bowl of pasta salad with salad dressing in it, and claim they are eating 'well', without realizing how all those carbs will metabolize into sugars, then into fat. You may have noticed how you get 'the drops' after a big pasta, bag of popcorn, or sugary meal. Carbs are different than calories. So a majority of what I eat is very low on carbs, starches, and sugars. My diet is mainly proteins, fats, and as little cholesterol as possible. When dinner time comes around, I have a sandwich (only 1 slice of bread) with a few spoons full of peanut butter along with either blueberries or a banana. Along with the peanut butter soft taco, I have a side of strawberries and maybe a small handful of chips for the sodium.

 Again, the goal of this type of diet is to only take in proportion to the amount of energy (calories) you burn. A sedentary lifestyle calls for a limited amount of intake, although one does need at least 1000 calories per day to function. If one burns 2000 calories per day, then appropriate intake is the key. Eating 3000 calories while only burning 2000 leaves a 1000 calorie surplus, which adds up over time. At one time I was burning well over 6000 calories a day, so I could eat a 30 oz steak and not think about it. My metabolism was like a rocket. These days it's slower, so I mind my intake and metabolic rates to insure I am losing weight and not gaining it. I normally fast from about 5pm until lunch the next day. I do drink coffee, but no food. Only if I feel shaky or week will I have a snack in the evening, but that is rare. So I fast from 15 - 19 hours per day. Most of what I've eaten has already metabolized into my system, so it doesn't get to convert into fat while I sleep.

 I don't have a programmed dietary schedule. I follow a few simple rules, that's all.

> Eat what you need, not what you want.

> I tend to eat for function, rather than for taste.

> Avoid foods high in carbohydrates, sugars, and starches if you're less active.

> Don't eat within a few hours of bedtime.

> Don't drink processed juices or sodas (carbs and sugars are way too high). Even 'diet' drinks are high in carbs and the artificial sweetener is VERY misleading.

> Avoid processed foods when you can. Read the ingredients carefully. If you cannot pronounce it, more than likely it isn't healthy. Also keep an eye on the amount of sodium in it. Even a 'healthy' condensed soup can have unusually high amounts of sodium.

> Even if you don't exercise often, try to stay active. Take the stairs instead of the elevator.

I'm down to 155 lbs now. I forgot to mention that 😁

 

5/12/21: I figured I'd add what supplements I take, as it is part of my intake.

1000mg of Panax Genseng with Saw Palmetto per day, 300mg Testosterone 3 times a week, 1300mg Turmeric with Bioperene and Curcumin every other day, a high potency Multivitamin containing about 40 vitamins/minerals and aminos every day, a Neurogenic compound for my brain every day, 1000 mg Garlic oil twice a week, and 2 teaspoons of Apple Cider Vinegar every other day. This is what I take, but please research your needs before starting your regimen.

As for my main exercise I do abdominal crunches to trim up my core. Although I have stopped for now due to a serious medical condition, I was doing 200 crunches per evening. 60 crunches on each side, and 60 sit up crunches and 20 back crunches. I try to use all of my leg muscles when using the stairs. I work my arms with a 15 lb and a 30 lb weight along with isometric chest workouts.

5/19/21: After my surgery and recovery, I plan to begin training in Thai Chi and possibly Qui Gong.

7/3/21: The surgery has been cancelled. They can't find it, and have no interest in looking for it, so it will just float around like a dishrag. So, I have started my gym routines as well as my home workout schedule. My diet is still about the same. I just try to avoid eating junk food, and eating only when I'm hungry.

7/12/21: Also, as a rule of thumb, I try to keep my carb intake below 20 grams per day, as well as my fat intake at 25 grams. My sugar intake is usually well below 7 or 8 grams a day, and I do not have sugar drops. I avoid anything with MSG or excess sodium. 500 mg a day is more than enough if you aren't constantly dehydrated. During the warmer months it is best to make sure you are keeping hydrated, as well as taking in electrolytes and potassium. I'm down below 155 pounds now. As I have started a gym routine, I will end up exchanging muscle for fat, so the weight may not change much from now on. Just a few more pounds off my abdomen, and I'll be happy. At one point I wore size 36 jeans, and at one point, size 34 which I could not fully zip up. Presently I am down to size 32, the size I was wearing in my late 20's. I could not wear a size medium shirt, but now I fit and fill it out nicely. Always take pride in your accomplishments, when you notice changes in yourself, others will too :)

10/5/21: I'm now thinking my optimum weight is 150. With my dietary regimen and my gym routine, much of the fat I had (which wasn't much at all) is now turning into muscle. So while I'm still toning up, I am still watchful of my intake. I still Fast from 14-20 hours each day. If I really apply myself, I may be able to go to 145, but I only have about 5 pounds left to drop. After that I will maintain it with mindful and well thought out portions.