The Death of Hostess

Unless you have been busy, you might have heard that Hostess is going out of business.  Looks like the 85-year-old company doesn’t want to deal with union demands after much financial mismanagement, and they are just shutting the whole thing down.  There have been runs on what is left of the products in the stores and now some are for sale on Ebay.  The Twinkies seem to have a shelf life of 25 years, so people are buying them up!  Probably nostalgia or sugar-junkees.

I blogged about my experience with Hostess as a kid.  https://skinny-rules.com/2012/09/27/look-before-you-eat/

I am pretty sure that the major carbs in those things made me a heavy kid, but also, there are so many toxic things in there too.  http://globalgrind.com/music/what-is-in-twinkie-ingredients-photos-going-out-business-hostess

Trans fats?  Corn Syrup?  And things you find in soap and curl activator gel.  Yuck.

There are plenty of other disgusting (but tasty) things out there to eat, but keep in mind….you are what you eat.  If you eat a Ding Dong, well, there you go.  But, even things that sound healthy can have hidden dangerous ingredients like trans fats or corn syrup.  And some of them have tons of carbs.  Someone ite said that they love the Peets Coffee Oatmeal Apricot Scone.  A Twinkie is about 27g of carbs, but the scone is 58g of carbs.  Yes, there is oatmeal in it, but also there is a ton of unneeded sugar.  If you want to lose weight, you have to eat about 50 to 100 carbs a day.  If the scone has that many, your diet day is dead.  You might even gain if you eat more food with carbs.

Some people would even deep fry a Twinkie.  More artery clogging!

Twinkies can’t be good for you or they would not have been made famous in the murder of San Francisco Mayor George Moscone and Supervisor Harvey Milk. (also shown in the movie, “Milk”)  in what is known as the “Twinkie Defense.”  You binge on Twinkies and before you know it, you kill someone.  http://www.truthdig.com/arts_culture/item/behind_the_twinkie_defense_20121117/

So, watch the sweets.  They are NOT so sweet to the body!  It is kind of like a deadly but beautiful black widow.

Goodbye Hostess.  You might be responsible for murder and generations of carb and sugar freaks, but I am glad you are gone now.  I only worry that people are so addicted now, that they will just continue to find junkee replacements.

It is your birthday and you want a piece of cake, okay.  But, for daily and weekly weight maintenance or diet, go have some low-carb ice cream or cookies, make some low-carb cake, eat some low-carb Greek Yogurt or berries, where you are fitting in your carb content into your days total.  Stay away from the sugary concoctions as a daily treat.  It is not a treat to deal with weight and health issues.  It sucks.  “Nothing tastes as good as being skinny feels!”

10 Ways to Boost Your Metabolism

It is important to boost your metabolism if you want to keep thin.  The body will burn more calories with a quicker metabolism than one that is just at rest.

So, here are 10 ways to do it:

1. BUILD MUSCLE:

Our bodies constantly burn calories, even when we’re doing nothing. This resting metabolic rate is much higher in people with more muscle. Every pound of muscle uses about 6 calories a day just to sustain itself, while each pound of fat burns only 2 calories daily. That small difference can add up over time.

2.  STEP UP YOUR WORKOUT:

Aerobic exercise may not build big muscles, but it can rev up your metabolism in the hours after a workout. The key is to push yourself.  When you are walking, burst into fast walking here and there.  Push yourself.

3.  FUEL UP WITH WATER:

The body needs water to process calories. If you are even mildly dehydrated, your metabolism may slow down. In one study, adults who drank eight or more glasses of water a day burned more calories than those who drank four. To stay hydrated, drink a glass of water or other unsweetened beverage before every meal and snack. In addition, try munching on fresh fruits and vegetables, which are full of fluid, rather than pretzels or chips.

4.  ENERGY DRINKS: (low carb and low sugar!  Check the label!)

Some ingredients in energy drinks can give your metabolism a boost. They’re full of caffeine which increases the amount of energy your body uses. They sometimes have taurine, an amino acid. Taurine can speed up your metabolism and may help burn fat. But using these drinks can cause problems like high blood pressure, anxiety, and sleep issues for some people. The American Academy of Pediatrics doesn’t recommend them for kids and teens.

5.  SINLESS PROTEIN SNACKS BETWEEN MEALS:

Having a small protein meal or snack every 3 to 4 hours keeps your metabolism cranking, so you burn more calories over the course of a day. Several studies have also shown that people who snack regularly eat less at meal time.

6. SPICE UP YOUR MEALS:

Spicy foods contain chemical compounds that can kick the metabolism into a higher gear. Eating a tablespoon of chopped red or green chili pepper can boost your metabolic rate.  I sell Capio tablets that are made with the ingredients of spices and I take them every morning to spice up my metabolism.

7.  POWER UP WITH PROTEIN:

The body burns many more calories digesting protein as it uses for fat or carbohydrates. Although you want to eat a balanced diet, replacing some carbs with lean, protein-rich foods can boost the metabolism at mealtime. Healthy sources of protein include lean beef, turkey, fish, white meat chicken, tofu, nuts, beans, eggs, and low-fat dairy products. I, personally, do not like to eat beans unless I am going to work out.  They are high in carbs.  Nuts can be too, so you have to watch how much of them you eat.

8.  BEST NEWS IS YOU SHOULD DRINK COFFEE!

Coffee drinkers are aware of  the increased energy and concentration that follows your morning ritual. Taken in moderation, one of coffee’s benefits may be a short-term increase in your metabolic rate.

9.  GREEN TEA CAN BOOST YOUR METABOLISM:

Drinking green tea or oolong tea offers the combined benefits of caffeine and catechins, substances shown to rev up the metabolism for a couple hours. Research suggests that drinking two to four cups of either tea may push the body to burn 17% more calories than normal during moderately intense exercise for a short period of time.

10. CRASH DIETS WILL MESS UP YOUR METABOLISM:

Crash diets — those involving eating fewer than 1,000 calories a day — are disastrous for anyone hoping to quicken their metabolism. Although these diets may help you drop pounds while consuming things that are NOT good nutrition,  a high percentage of the loss comes from muscle. The lower your muscle mass, the slower your metabolism. The final result is a body that burns fewer calories (and gains weight faster) than the one you had before the diet.

Here are the foods that help boost your metabolism.  Get them into your daily diet.

A delicious dessert recipe for low carb banana chocolate chip muffins

Found this recipe for low carb (16g of carbs) Banana Chocolate Chip Muffins

http://recipes.sparkpeople.com/recipe-detail.asp?recipe=3740

Introduction

For a snack or dessert

Number of Servings: 16

Ingredients

1 cup bananas, mashed (about 2 1/2 medium bananas)
1 large egg
1/2 cup applesauce
1 tbsp stevia or 1/2 cup splenda
1 cup whole wheat flour
1 cup regular flour
1/4 cup milk, 1%
1/4 tsp vanilla extract
2 tsp baking powder
3 tbsp semi-sweet mini chocolate chips

 

Directions

Mix all ingredients in large bowl. Fill 16 muffin tins or papers about halfway. (I used an ice cream scoop to spoon it because the dough will be thick.)
Bake 350 degrees for 20 mins.
ENJOY!

Number of Servings: 16


8 Ways to Help Yourself From Pigging Out on Carbs at Thanksgiving

How to avoid the temptation of sugary or carby holiday foods:

Rather than try to overly obsess about our food decisions, it’s better to change the environment so that it works for us rather than against us, making it easier to make decisions to eat less

1.  Let people know in advance that you are eating differently and ask them to have (or you bring) things that you can eat like meat, veggies (not smothered in sauces and soups), fruits, cheese and salad.  (If they don’t care about your diet, then you bring what you have to in order to show some self-love!)

2.  Stay away from crackers, breads, candied fruit items, pies (unless you bring your own low carb pie or ice cream dessert or they provide one for you.

3.  Drink, drink, drink– water and diet drinks a lot.  Stay away from cider and sugary things to drink.

4.  Eat some protein before you go to dinner so that you are not so hungry that you will pig out on whatever is there. (turkey, chicken, cheese, a protein bar, nuts, etc)

5.  Grab the smallest plate and fill that, rather than filling a large plate with food.  No refills, except for salad.

6.  Eat meat and veggies, limit fruits.

7.  Don’t sit close to the food buffet–avoid temptation.

8.  Don’t eat the appetizers and wait for the meal.  Most appetizers are calorie/carb laden.

BE STRONG and know that you are doing something that will make you happier the next day.

Last year, for Thanksgiving, I had a salad, fresh turkey breast, gravy, veggies and a low carb ice cream and I was not only full and happy, but I didn’t gain weight the next day and it was delish.  Can you say the same thing?  This year to spice it up, I am going to try to make twice baked cauliflower and cheese and maybe a low carb pie, not sure yet.  But one thing is for sure, I will be happy on the scale the next day and I didn’t put off my weight loss or maintenance for some lame holiday pig out excuse.  You try it too!

 

Holiday Sabotage

You are going to be surrounded by holiday candy, pumpkin bread, pies, etc.  I meet a lot of people who give up on their diet at the holidays or don’t even start with the excuse that they will start after the holidays are over.

NO!

You need to take control of your life.  You cannot have this excuse again.  You have had it for years and it is the reason you are heavy or gain the weight back.  Something has to change.  How you view food has to change.

So, it is the holidays.   You think that Mother Mary, Jesus or the Thanksgiving pilgrims thought that you should gorge yourself with carbs at the holidays for them?  NO.  The message behind these holidays is about being grateful and the celebration of a birth.  It has nothing to do with sugary carbs.  Thanksgiving was about sitting down and “breaking bread”, so to speak,  with the American Indians, in the spirit of cooperation.

WHAT THE PILGRIMS ATE:

The first Thanksgiving feast would have looked very strange to our modern eyes, consisting mainly of corn and meat. The spirit of the celebration would be easy for us to understand, because then, as now, Thanksgiving is a reminder of the bounty of the Earth and the importance of hard work and cooperation.

Cheese:

You might be surprised to know how how different the first Thanksgiving dinner was from what we enjoy today.  They might have had cheese made from goat’s milk.

A Variety of Meats

The pilgrims and the Indians had some type of fowl and venison. The pilgrims often hunted fowl for a special feast follwing the harvest. Wild turkeys are native to New England, as are pheasants. Both were enjoyed by the pilgrims and indians alike and were included in the feast. The Indians brought venison; some of the braves went hunting and brought back five deer to share. Other meats that may have been on the table include lobster, seal and swans.

The food was placed on the table, and people helped themselves to it.

Fruits, veggies without sugar, meats, and corn

Thanksgiving today includes many vegetables available, but in the 17th century, vegetables were not always plentiful. Special meals, even the Thanksgiving meal, centered around many different kinds of meat.

Common fruits and vegetables included pumpkin, peas, beans, radishes, carrots, onions, lettuce, plums and grapes. Walnuts, chestnuts and acorns were also plentiful. Though there was no pumpkin pie, the Pilgrims did make stewed pumpkin. They had cranberries, but no sugar, so they did not make cranberry sauce. Sweet potatoes were not common, so those were probably not on the thanksgiving table.

No  pies or other sweets.

They did not have an oven to bake pies, and even though they brought sugar over on the Mayflower, it had all been used by the time of the first celebration.

The Pilgrims had little in the way of grain, they only had wheat flour.

So, try to eat more like a Pilgrim than a Piggy for the holidays!  Tomorrow’s blog is about how to avoid the bad holiday foods.

Delicious Substitutions for Thanksgiving Dinner

According to Sugarstacks.com, there are a lot of sugar cubes in one traditional Thanksgiving dinner.  Do you really want to derail your diet or gain 5 pounds from one dinner, where you are eating things that are not necessarily absolute for a good Thanksgiving meal?  Did the Puritans really want you to eat these things?  Of course not!

Here is a picture of a traditional meal. This is the equivalent of almost 26 sugar cubes.

Traditional Thanksgiving Meal

Item Calories Sugar
Stuffing 160 2g
Turkey Breast, 4 oz. 142 0g
Gravy 25 1g
Sweet Potato Casserole 320 41g
Dinner Roll 110 4g
1/2 Tbsp Butter 50 0g
Cranberry Sauce (canned) 110 21g
Green Beans 30 2g
Mashed Potatoes 155 3g
Pumpkin Pie  w/ Whipped Cream 340 31g
Totals 1442 105g


(Calories from sugar:  420)

Sugarstacks breaks each item down with pictures.  http://sugarstacks.com/thanksgiving.htm

THE LOW CARB WAY TO DO THANKSGIVING:

TURKEY BREAST:  cooked instead of the whole bird or give the dark meat to the skinny guys, 4 ounces per portion

GRAVY:  A tablespoon or two of gravy won’t kill you.

LOW CARB BREAD STUFFING:  You could make stuffing with low carb bread like JulianBakery.com or even Sara Lee 45 Calorie Bread (and eat a small portion) or skip stuffing.  Do you really need it?

FRUIT:  Candied Cranberries are a bad idea.  Skip it.  Have sugar free jello instead or some delicious fresh fruit cut up and placed out in a bowl.  One serving could be about 11g of carbs.

VEGETABLES:  Go ahead, make your favorite veggies.  Don’t do the version where it is smothered in Cream of Mushroom soup.  If you absolutely must, here is a low carb recipe version of it:  http://lowcarbdiets.about.com/od/lowcarbsidedishes/r/greenbeancasser.htm  (6 g net carbs vs. 17g per serving)

MASHED POTATOES are not the best choice, make mashed cauliflower (see recipe below).  Tastes great:  (If you must eat mashed potatoes, only a small one or two tablespoons worth)

DINNER ROLL:  Not a great idea.  Skip this or have a slice of low-carb bread like mentioned above.

PIE:  VERY LARGE AMOUNT OF CARBS unless you do a low carb pie.   Get a dessert that is low cal like low-carb ice cream (Breyers has a delicious Smart Carb Vanilla) or get a recipe for low carb pie and make that (see below for four links to low carb pie recipes).  Greek yogurt with fresh strawberries in it is also very good.

SWEET POTATO CASSEROLE:  Gotta be the most stupid Thanksgiving creation ever.  FORGET IT!  So many carbs, I don’t even know what to say.  Even the low carb version is 20 g  versus 40g of carbs for traditional casserole.  That is a lot.  http://lowcarbdiets.about.com/od/lowcarbsidedishes/r/sweetpotatocass.htm

–HOWEVER:  This is a faux sweet potato casserole recipe and will be ok for your diet!  http://www.fabulousfoods.com/recipes/low-carb-faux-sweet-potato-casserole

–ALSO, I make a really nice salad with cheese in it and serve that instead of Sweet Potato Casserole.

 

****BUT INSTEAD OF THE STUPID CASSEROLE OR MASHED CAULIFLOWER OR POTATOES, how about just this intead??? Now this looks delish.  I can’t wait to try it….****

Cyndi’s “Twice Baked” Cauliflower

 http://recipes.sparkpeople.com/recipe-detail.asp?recipe=499677

Submitted by: CYNDIDAVISUSA

Introduction

I got this idea from twice baked potatoes. You can cut the calories more than this if you use fat free or low fat dairy products. So good I could eat it every day. Great way to cut the potatoes out of a meal if you need to…

Minutes to Prepare: 15
Minutes to Cook: 20
Number of Servings: 4

Ingredients

Cauliflower, frozen, cooked, 4 cup (1″ pieces)
Sour Cream, .25 cup
Chopped Chives, 1 tsp
Colby Cheese, .25 cup, shredded
Monterey Cheese, .25 cup, shredded
Hormel Bacon Bits, 2 tbsp
Butter, salted, 1 tbsp
Garlic powder, .5 tsp
Salt, 1 dash
Pepper, black, 1 dash

Directions

Cook cauliflower until tender [I use frozen and the microwave with NO water added for 10 minutes on high]. Preheat oven to 400F. Chop fine with pastry blender, potato masher or knife. Add all ingredients together in a medium bowl, fold until mixed. Use cooking spray on 4 seven ounce ramekins or other small oven safe dishes and spoon mixture into dishes. Place all small dishes on a cookie sheet for easier handling. Bake for 15 minutes on middle rack and then broil for a few minutes until top is golden brown. Makes 4 servings, but you may want to make extra, cuz…OMG this is good.

Number of Servings: 4

Recipe submitted by SparkPeople user CYNDIDAVISUSA.

IN CONCLUSION:

Below are the cauliflower and pie recipe information.

Please consider carefully before you subject yourself, your family or your guests to an unnecessarily high-calorie, high-carb Thanksgiving dinner.  Try the substitutions that I mentioned. Plan ahead and happy holidays!

Recipe for Surprise Mashed “Potatoes”


4 cups cauliflower florets

1 ounce I can’t believe it’s not butter

1 ounce Lake O’Lakes fat free half & half

Pinch of salt

Pinch of pepper

 

Steam or microwave the cauliflower until soft. Puree in food

Processor, adding the butter spray and the half and half to taste. Season with salt and pepper.

 

4 servings – 60 calories, 1 ½ g fat, 3 g protein,

11g carbohydrates

Recipes for Pies:  (Pumpkin, Chocolate, Key-Lime, Pecan)–also good for diabetics.

http://lowcarbdiets.about.com/od/desserts/r/pumpkinpie.htm

http://healthyindulgences.net/2009/04/healthy-low-carb-chocolate-pie/

http://allrecipes.com/recipe/key-lime-pie—low-carb-version/

http://www.lifewithlisa.com/pecan-pie-recipe-perfect-for-low-carb-atkins-south-beach-or-diabetics

Diet Tricks that WORK

Sometimes you need to know a few things to help you along in a diet.  Here are 7 great tips.

1. AVOID CORN SYRUP: Corn Syrup Will Make You Fat.

Despite the pervasive media campaign coming to corn syrup’s defense, science is starting to show a clear difference between regular sugar and high-fructose corn syrup.  The study was published by the journal Pharmacology, Biochemistry and Behavior in March 2010.

One study showed that rats who drank high-fructose corn syrup gained significantly more weight than those who drank drinks sweetened with sugar — even when both groups consumed the same amount of calories.

While more research is needed, the difference could be related to the way each sweetener is processed by the body.

Both are made of fructose and glucose, but in sugar, the two compounds are bound tightly together and require an extra step to metabolize.

High fructose corn syrup is not only found in soft drinks, but can be the primary ingredient in baked goods, many cereals, canned fruits, desserts, juices and jams.

 

2.  Stop Junk Food:  Junk Food Can Affect Your Brain Similar to Drug Abuse

A new study in rats suggests that junk food can affect the brain in ways similar to drug abuse.   According to the study written  in the journal Nature Neuroscience in March 2010, just like in human consumption patterns, rats were given unlimited access to food we can find in every corner store — frosting, candy bars, donuts, sausage, hot dogs, snack cakes and so on. Obesity occured and two hallmarks of drug addiction appeared too.

First, many dopamine receptors — important players in the brain’s reward pathway — disappeared, possibly signaling that more food was now needed to reach previous levels of satisfaction. Behavior also changed; eating these foods became top priority. The rats continued eating even after a light warned them that they would get shocked if they didn’t stop.

The behavior parallels both that of compulsive eaters and addicts, said study researcher Paul Kenny of Scripps Research Institute in Florida. “They can’t control it even when doctors have warned them, and their relationships suffer,” Kenny told LiveScience.

Since rats that ate regular food did not experience such changes, the researchers concluded there is something unique about junk food.

“Really try to regulate your access to this type of food,” Kenny advised. “It is not as innocuous as you think.”

 

3.  Structure Meal and Snack Times :  Learn to make new healthier habits!

One of the major mistakes among dieters is that they wait too long between meals. Long stretches without food makes people crave energy-dense carbs (I need to eat from that bread basket, NOW!) and can make it difficult for people to make healthy choices and watch portion sizes when they do eat. It may also compromise metabolism, she said.

You need to plan meals and snacks in advance, allowing your body to settle into a predictable routine and helping you avoid desperate energy crashes. Specifically, she suggests “not waiting more than three or more hours to have a small meal or snack.”  Bring snacks and/or food with you if you are travelling or going to work and have them there for in between your meals.  You can even bring something for lunch with you if you plan on skipping lunch for work.  If you are going out to a restaurant and you haven’t eaten for hours, then eat some protein (a protein bar or drink, nuts, cheese, meat, eggs)  before you go to the restaurant and it will stop a glucose low and cravings to eat things that you shouldn’t be eating.

Once a structure is in place, respect it. Studies have shown that ghrelin, the hormone that signals hunger, spikes at our usual mealtimes — even if we have just eaten. So if lunch comes early, expect to be hungry again. Having a healthy snack, or a portion of your lunch, on hand could prevent a foul mood or running to the vending machine (all bad habits, by the way)

 

4.  Breakfast Really is the Most Important Meal of the Day!

Men who had a protein-rich breakfast (scrambled eggs and toast) not only reported feeling less hungry at lunchtime, but also ate about 400 fewer calories over the following 24 hours, when compared with men who had the carb-rich breakfast (a bagel with low-fat cream cheese and low-fat yogurt.)

Protein has long been known as the most satiating food source, although the extra fat in the egg breakfast could have also contributed to the long-lasting satiety. While the study was funded by the Egg Nutrition Center, senior researcher Maria Fernandez of the University of Connecticut said “other types of protein could have the same effect, including tuna, chicken, meat and steak.”

Other studies have also supported the value of hearty, even rich, breakfasts when it comes to healthy eating — especially if lighter choices are made at later meals.

Eating this way is especially good when people are trying to lose weight. “If you eat a high-protein meal at breakfast, it helps decrease your appetite for the rest of the day.”

This study was published in February 2010 in the journal Nutrition Research.

I wrote a blog on breakfast:  https://skinny-rules.com/2012/11/05/never-skip-breakfast-it-sets-the-metabolic-tone-for-your-day-10-ideas-for-breakfast/

 

5.  Favor Foods Low on the Glycemic Index

The glycemic index refers to how quickly food affects blood sugar, with items lower down on the index (high fiber or protein-rich foods) giving steadier supplies of energy, and those higher on the index (sweets and processed foods) giving quick hits and follows with falls–the sugar rollercoaster.

Simply favoring whole fresh foods over processed ones will naturally lower the glycemic index of your diet and optimize the healthiness of your food choices, she said.

 

My blog on this:  https://skinny-rules.com/2012/10/14/good-carbs-vs-bad-carbs-and-the-glycemic-index/

 

6.  Change Your Environment

A new finding from researchers at Cornell University suggests that the secret to a successful diet can lie in changing your surroundings. Whether this involves staying out of fast food places, eating out less, using smaller plates, keep seconds out of eye sight, or hiding the chocolate or desserts, altering the food environment helps people lose more weight than trying to change eating habits or food choices, the researchers found.  I know one man who can’t even go to McDonalds without ordering the burger AND THE FRIES.

“These types of changes are much easier to follow than saying you will eat smaller meals, substitute fruit for sweets, or give up your trigger foods like chocolate and French fries.  These changes will definitely impact your weight.

The study was presented at the 2010 Experimental Biology conference in Anaheim, Calif.

 

7. Get Your Family to Try New Things With You.

Planning and eating the meals are more fun with others doign it with you.  Try to get your family to cook with you, eat with you.  Don’t allow anyone to sabotage you or make fun of what you are doing.  What you are doing is to help your health and keep you around your family longer–healthier.

 

Follow these tips and you will be doing well in your eating plan.

7 Worst Carbs That You Should AVOID

If you are really serious about weight loss, then there are healthy carbs (mentioned several times in other blog days, like fruits, vegetables, oatmeal, whole grains and brown rice (although grains and rice are my last choice because they are high in carbs), etc.) and there are bad carbs.  Why are they bad?  Because the bad ones are refined carbs, so they WILL enter your blood system quickly (which will cause your insulin levels to spike and your body to store fat).

Here are the bad (refined) carbs:

1.  Chips, fries
2.  Sugary deserts (doughnuts, pastries, cookies, cakes, pies, candies)
3.  Cola and carbonated beverages
4.  Sugar, honey, syrup, jam, jelly, molasses
5.  White bread

6.  Pasta is bad (high in carbs), but there are alternatives like the high protein pastas you can order online at Lindora.com, Carbessentials.net, netrition.com and other online stores.  Also, Miracle noodles or Shiktaki noodles are low in carbs).  Pasta is hard to give up, so try the replacements.  They are good and they won’t make you fat or go into your blood system too quickly, causing the sugar rollercoaster and cravings.

7.  Also, I have to add Potatoes to the list only because they also spike your blood glucose and they are very high in carbs.  I know it is hard to give up if you are addicted, but you have to try.  You will have trouble losing weight on them.  Trust me, I know.  You want to be thin, then you have to SACRIFICE and deal with it.

Find an online high protein/low carb pasta replacement and learn how to make positive changes and CHOICES.  You will feel liberated and free!  Love yourself and your body.  Don’t let your cravings (which go away in a week or two after abstaining) take over your life.

Do you love yourself enough to do this?

SKINNY DIET RULES, abbreviated

I am done with my Plateau Diet for now.  However, I will continue to be careful for a few days.  I lost almost two pounds and that is what I gained.

My advice on a diet:  To remember that it is not a diet, that it is a way of life.

If you want to remain skinny, you can’t just go back to your bad habits that made you heavy in the first place.

RULES TO STAYING SLIM or SKINNY:

Weigh yourself daily to keep apprised of your weight loss and how you are doing.  If you are following the low-carb plan that I have written about https://skinny-rules.com/2012/09/23/size-does-matter/ and you are not losing, then you are not following the rules.  Here are the rules!  Print this out for easy access.

Basically:

1.  6 small portions (about 4-6 ounces) of protein like meat, low-fat cheese, tofu, fish, poultry or an egg or two egg whites, half a cup of Greek Yogurt, measured nuts,  1 cup of milk, or a low-carb protein bar or drink, spread about to every 3-4 hours.

.–You can have nuts, but they have to be measured out.  You can’t have upteen nuts.  Basically 1/2 to 3/4 of a cup per portion.  You have to measure.  You can have a vegetarian burger, but only 1/3 a cup…they have more carbs.  (my downfall last week was that I was being lazy and wasn’t  measuring my nuts.

–Fish should be less than 4 ounces and should only be white fish.  Others have too much fat/carbs.

2.  2 cups of lettuce for lunch and 2 cups for dinner.  Use low carb dressing.

3.  You can also have 1 vegetable portion at lunch and 1 at dinner.  I usually have two veggies in my salad and split the difference between the two.

–Vegetable portions are about a cup, except if they are starches like carrots or jicama, then you use half a cup.  I gave up potatoes of all kinds when in weight loss mode because there are too many carbs and unless you are running a marathon, I am not sure how you would burn them off.  Things like celery, asparagus, collard greens–you can increase the amount to a cup.  Mushrooms–two cups.  A tomato should be one, small in size.

4.  Fruit should be 2, twice a day.  Many summer fruits and bananas are high in carbs, even cantaloupe (1/4 of one).  If you want to keep the carbs down, you should do berries or citrus fruits.  A normal-sized item like a nectarine (summer fruit), only half of it.  Citrus fruit like an orange, a whole one.  Berries like strawberries, etc.–a cup.  And those sizes are per serving.  There are two servings a day in fruit.

No mayo.  Use mustard or Margarine.

Use non dairy fat-free creamer in your coffee and watch the amount.  If you use milk, that is considered a protein and should be subtracted from your daily 6 proteins if it goes up to or more than a cup of milk.

5.  Hydrate often with sugar-free water products.

6.  You can replace a fruit with a bread product go once or twice a week.  So, one slice of bread (try to get lower carb bread) or about 3/4 cup of lower carb cereal (but remember, cereal is very high in carbs–regardless), or half a cup of oatmeal or cream of wheat.  I personally gave up on all of this during the weight loss phase and only returned a little to lower carb tortillas or bread about once a week.

7.  Exercise and take a multi vitamin and potassium supplements.  

8.  When hungry, remember that it is almost time for a protein again and you can try to hold on with getting more to drink, some great coffee or if you must, get a low carb protein drink and drink that to tide you over.  Don’t slip into finding something to munch on or nibble on….it will lead you off track.  Coffee became my friend during this period.

9.  Look up low carb recipes and try some new things with what you are allowed to have.

10.  You have to prepare the night before or the morning of and make sure you know what you are eating or bring things with you!  Always carry a protein bar or measured out nuts with you in case you can’t get to food and your 3-4 hour mark is hitting and you feel some hunger.  If you eat every 3-4 hours, you should not be suffering.  And if you are, drink something.  Sometimes when you are dehydrated, you actually feel hungry.

Day 2 of the Plateau Diet

The second day of my Plateau diet (see yesterday’s blog for info).  I lost 1.4 pounds since yesterday.  I am surviving ok.  I did it again today.  I think I should be good by tomorrow.  I want to lose minimally two pounds before I can go back to my normal 6 protein choices a day.  I can’t have fruit during plateau and my carb count is really low.  Coffee is my friend. 

Just remember.  In every diet, you will hit a point where you can’t lose.  Your body is happy with where you are at, even if you aren’t.  So, to break it, you have to do the plateau diet.  No sacrifice=no loss!

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