Showing posts with label Breakfast. Show all posts
Showing posts with label Breakfast. Show all posts

Saturday, March 26, 2016

Dropped 2.2 kg this week; nearly 5 pounds!

So this week I followed essentially the same pattern as last week - eating Sunday, Wednesday and Saturday; fasting Monday, Tuesday, Thursday and Friday. Only instead of light meals Wednesday I only ate one meal in the evening. Actually I was feeling that good and really wanted to go three days in a row, so I fasted during the day and I really didn't want to eat that night. But I'd already planned our menu for the week and it was nice to have a meal with my hubby. But I could easily have gone three days in a row, maybe longer. And I felt great! And I lost close to five pounds this week! So the stats since I started this new fasting routine are:

You can bet I'm going to keep doing this as long as it works - I can't even tell you how thrilled I am to see losses again. So I mentioned I eat very light on Wednesday, in the middle of the fasting periods. On the weekends, I eat normally - not pigging out. I stick to low carb meals, generally starting the day with an Atkins shake and/or snack bar. Lunch is often tuna or egg salad with a green salad on the side, mayo and Dijon mustard combined is my favourite salad dressing. Then I have a low carb meal for dinner followed by an Atkins bar (and sometimes some nuts).

I was toying with the idea of trying to go the full five weekdays without eating, but it is nice to eat with hubby once during the week. Plus this is working right now, so maybe I'll reserve that option in the event I stop losing this well.  We'll see.

Anyway, my citizenship ceremony went very well, we did not go out afterward which made the fasting very easy. I was thinking we had to go up and say our pledges one by one, so I kept trying to memorise it, but when the time came we stood as a group and said it, so it was no big deal. So I'm now a dual citizen! I would never give up my US Citizenship, and fortunately it's not required. But I'm officially an Aussie now, fair dinkum! Aussies will understand. :)

Sunday, November 1, 2015

A smaller drop, and what I'm eating

So when I last checked in I was 76.7 kg (169 lb), and as I predicted, my next drop wouldn't be quite as big. I am now 76.0 kg (167.5 lb), a loss of a pound and a half, and that's fine with me.

What's made it really easy to follow my new plan is having quick, easy breakfast and lunch options I can just grab and go without having to cook.  Breakfast is usually a protein shake, and I frequently have tuna for lunch with an individually wrapped cheese stick to bring up the fat content a bit (and because they're so tasty) or just some cottage cheese and pickles.  So really the only cooking I'm doing is for evening meals, on the days I eat them. I have been having some form of dessert every day such as an Atkins bar or ice cream treat which of course are made with artificial sweeteners. I would like to reduce my use of artificial sweeteners but have relied on them throughout my weight-loss journey because they do make it easier and my view is whatever helps you get there is OK.

I never thought I'd be a fan of these flavoured tunas as growing up we always had just mayonnaise in tuna. I still like it with mayo and often have it that way on a big bed of salad, but these little tins of flavoured tunas are so quick and convenient to grab for lunch that I have been using them a lot more often. My favourite flavours have been Zesty Vinaigrette and Sun-dried Tomato and Basil.  I'm not a fan of fish in general, so tuna is about the only way to get me to eat fish.

They're so convenient and I really like them, but I've always heard you shouldn't eat too much tuna due to the possible mercury contamination. I know several people in Australia that eat tuna every day and tell me they're not worried about mercury at all. One said she feeds it to her children every day as well and she's never even heard of any mercury worries.  I have heard recommendations to only have tuna once or twice a week, but if you go on the websites for the companies that produce it, they claim they monitor mercury levels very carefully and there is no cause for concern. Do most people still worry about mercury contamination in tuna?

Not much else to report - hope you all had a Spooktacular Halloween.

Wednesday, June 17, 2015

Down 121.7 lb (55.2 kg) ... loving ADF!

Sorry for the late post, I wanted to wait for the monthly water weight to pass as I suspected I’d see a nice drop today. I was thrilled to see 75.1 kg (165.57 lb) this morning. I’m just over the moon! That’s a loss of 1.1 kg (2.43 lb) from my last weigh-in and a total loss of 55.2 kg (121.7 lb) to date – and it means I have only 7.1 kg (15.65 lb) to go to reach goal! How cool is that?

I am really adapting well to alternate day fasting (ADF) and just amazed that I feel great and never get hungry. Even the morning after a fast day I often don’t eat until lunch time because I am just not hungry. I think I could easily go two days in a row but right now this is working for me.

A friend asked for more information about how I do the ADF – I’ve already mentioned most of this, but I thought I’d recap briefly. It really is just this easy – I only eat every other day. While many fasting plans say women can eat up to 500 calories on a fast day (600 for men), I find it much easier to eat nothing than to eat a little. That’s just me – if it works for you, by all means eat something. I do think if you’re going to eat on your fast day, it’s better to have all your calorie allowance at one meal rather than space it out throughout the day because it’s the long periods without food that keep your insulin levels low and kick your body into fat burning. So if you eat small amounts throughout the day that might interfere with that process. But as with everything, experiment and find what works for you. Complete fasting works best for me and I’m having great results.

Now fasting means just avoiding food – you can have all the calorie-free beverages you like on a fast day. It’s cold so I often have a mug of hot tea with a bit of stevia to sweeten, especially at what would normally be considered meal times – otherwise just water or diet soft drink. The next morning I may break my fast with an Atkins shake or small can of tuna (lemon and cracked pepper or zesty vinaigrette are my favourites), or I may have nothing at all until lunch time as I’m not usually hungry.

When my fast day falls on Sunday, I don’t want to have to cook that night but I still need something for lunch on Monday – so I have two standard go-to meals to choose from. I can either grab some Chicken Tikka bites from Woolworths (they’re meant to be an appetizer for four, but they’re low carb so I just have them all) or I mix a can of no-drain tuna with some chopped celery, onion, pickle and mayonnaise and serve it on some salad greens and tomato. Either way I grab a pack of veggies from the store to have on the side which just needs to be microwaved a few minutes – sometimes it’s fresh pumpkin chunks which are really tasty, though a bit higher in carbs, and sometimes it’s frozen veggies in cheese sauce. These are quick, easy lunches with no cooking the night before.

Throughout the Dr Poon phase of my weight loss I cooked large meals so I’d have lots of leftovers to eat throughout the week. But with eating every other day, I can’t really make something that gives me five or six portions leftover unless it’s something that freezes well because it would take me twice as long to go through the leftovers. So I tend to cook just two dishes each week that make four portions each, and that gives me lunches and dinners for feast days. I’m not following strict Dr Poon on my feast days, though I do often make the same meals I did while on that plan, but my meals throughout the week are still low carb. When a feast day falls on Saturday I go out to lunch with my hubby and have whatever I like. Last weekend we went out for Thai, and I had chicken satay. I only ate a small portion of the rice that came with it, but otherwise I didn’t worry about the carb count for that one meal and just thoroughly enjoyed my lunch. It’s very freeing and so far has not triggered any cravings – and hubby and I are both very happy to renew our tradition of going out for lunch together on Saturdays, even if it’s only every other week.

That’s really it – I must confess that I haven’t been doing any exercise other than my daily walks, mostly because it’s winter and when I get home I just can’t wait to jump into my warmest sweats and relax. But then I’ve always known that while exercise is very good for you and has many benefits, weight loss really isn’t one of them. There are many experts in the field saying that very same thing these days, and that’s also been my own experience. I do still get in at least one walk every day, and if it’s rainy or too cold I just do it on my treadmill, but that’s about it.

Anyway, that’s it for now – I’ll check in again soon.

Sunday, June 7, 2015

Big drop this week ... thank you ADF!

Oh this is clearly working for me. This week even better than last week! I am so pleased, I saw two new low weights this week. Friday I was 76.8 kg (169.32 lb). And today? Well let's just jump right to this week's results.

This morning I weighed 76.2 kg (167.99 lb) which is a loss of 2.5 kg (5.51 lb) from last week, bringing my new total loss to 54.1 kg (119.27 lb). Yes that's 5-1/2 pounds gone this week, and given where I am in my cycle I should be gaining this week! So I have just 8 kg (18 lb) to go to reach my goal.  I am thrilled.

We even went out to lunch last Saturday and out to dinner Friday night with family. I made the lowest carb choices from the menu both times, swapped hot chips (thick cut fries) for steamed veggies, and thoroughly enjoyed delicious meals.

The day after a fast I sometimes have a protein shake or small can of flavoured tuna for breakfast but often don't eat until lunch time because I'm just not hungry. So rather than eating more on feast days as some tend to do when they first start fasting, I'm generally eating less on feast days than I did before I started ADF and it's always low carb. I think you adjust, you learn to recognise when you are truly hungry as opposed to when you just feel like eating. If I am truly hungry, I eat. In fact I keep a can of tuna and an Atkins bar with me even on fast days in case I really do get hungry but I haven't needed them yet.

I'm 43% completed with Milestone 11 of 12 in Happy Scale, the app that smooths out your daily fluctuations to show your overall trend or true weight and as you can see below after weeks stalling and then starting to drift back up, since I started ADF it's a smooth drop back down. Needless to say I will continue what I'm doing. I'm loving ADF!

As for exercise? Well I haven't run for a week or so, but do get in walks at least once a day, and meet or exceed my 10,000 steps goal nearly every day. I may still run once a week or so just so I don't lose my endurance but most of the reading I'm doing these days recommends low intensity exercise over jogging as a better tool for weight loss. So far so good. Have a great weekend guys!

The coloured bits around the line show how your weight compares to 30 days ago. Green means you're lower and red means you're higher.

Wednesday, August 28, 2013

Wednesday check-in

I thought I would just check in and let you all know I'm going great. Buying that carton of egg whites has turned out to be a great idea. Monday I had my protein shake for breakfast as usual, but being back to work meant I couldn't just grab a snack if I got hungry. I only brought my lunch meal, nothing to snack on, and since I was getting up earlier and having breakfast earlier too, I started feeling a bit peckish around 11:30. Not a lot, and it soon passed, but on Tuesday I thought I would have a bit more for breakfast. So along with my shake, I whisked together one whole egg with a half cup of the egg whites and scrambled that with a little low-sodium ham and Kraft LiveFree cheese. It was delicious, and I found it tided me over much longer. Didn't get hungry at all before lunch. But it was a bit time consuming and dirtied a frying pan, so this morning I tried a different approach. I whisked the egg in a bowl then put it in the microwave for one minute. Then I stirred it up and cooked another 30 seconds. Perfect! Scrambled eggs in no time, and much less cleanup! I just heated some low-sodium ham and very low-fat cheese on the side, cut it in bites and stirred it through the egg. Delicious!

Last night's dinner was from the New Dieters Cookbook, Chicken Marsala ... only without the Marsala. I substituted no-salt chicken broth with a splash of white wine vinegar instead. Chicken breasts are pounded to 1/4 inch, then pan-fried. Then while the chicken is kept warm you sautée some mushrooms, green onions and a bit of garlic, then add the 1/4 cup Marsala substitute. Add the chicken back in and heat through. On the side I had sliced a couple of yellow button squash and some green bell pepper and popped them in boiling water for 3-4 minutes. Really tasty and the chicken was so moist! Had leftovers for lunch today.

Then tonight I made another of Leigh's recipes ... Shepherd's Pie. It was good, but I preferred her Lazy Cabbage Casserole. I did double the cauliflower and I'm glad I did as it wouldn't have been enough otherwise. I have leftovers for the next few days and may try adding some of the no-added-sugar ketchup or BBQ sauce I bought, just to give it a touch more flavour.

Overall I'm enjoying my meals very much. I have not had a single craving for anything I've eliminated, and this is getting easier each day. Oh, and while I said I wouldn't weigh until the weekend, I couldn't resist checking this morning and have lost a total of 4.1 kg (9.04 lb) so far ... in a week and a half. I'm so happy! 

Today a coworker and I were discussing our respective weight loss efforts. She said needs to allow herself the occasional off-plan treat, but I said I can't even think about it. For two reasons, really. Now that sugar, carbs and processed foods are out of my system, other Pooners have advised that even one indulgence could take three days to recover from and trigger cravings as well. And secondly, I know me. I can't have just a bit of a trigger food. I'll want more. Past experience has shown me that when I am doing well on a plan, going off even briefly can make it harder for me to get back on again. Even if I'd been on longer than 10 days, it's just not worth risking it. I have a tendency to quit when the going gets tough (e.g. plateau) so I'm very determined that this time will be different. I am not quitting this time ... not even for "just a little" of an off-plan item. This plan works if you stick to it, and I'm enjoying it, so I am sticking with it! :)