First, I’m not on a diet. I don’t have any food restrictions, and this time I’m not forcing myself to eat a certain calorie limit (to the point it became unhealthy). This time I wanted to get to a healthy weight by having a healthy relationship ship with food that I could maintain…. AND keep a healthy mindset.
So this time I made small changes to my normal food intake for the better. The goal was to eat more nutritious food, food that is going to keep me full till my next meal, food that is going to fuel my body for workouts and gaining muscle!
Here are some of the substitutions and additions I made:
I mean I’m sure we all know that we should be eatting vegetables, it’s part of the four main food groups. All dieticians and doctors advise to eat them. But that didn’t mean that I did before…yikes.
What I wish I knew was how to make veggies delicious: Saute them in olive oil, boil them and ADD spices!!
I mean chicken on its own is super boring, it’s really how you cook and spice it up that makes it good. The same is true with vegetables. It took me a lot of trial and error to figure out what I liked. But you can get there too. Plus it’s a low calorie addition to a meal. I fill up my huge plates completely now.
2. High Protein Foods
I love meat, like my body craves it as a snack. Often times we will have bologna, hot dogs, or left over chicken in the fridge that I munch on like a snack. The way other people do with sweets haha.
I also knew that if I was going to be VERY active I needed enough protein in my diet to help maintain and repair tissue. What I also read is that protein helps reduce cravings and late night snacking (this is where I really struggled before). I would eat highly processed, fatty foods before bed and a lot of it. Since changing my diet, I don’t do that as often (mainly when I didn’t eat right in the day or my period)! This could also be why I crave meat? Since a high protein food helps satiate me rather than a big bag of chips 🤯
Some high protein foods that I eat on the regular are: bread (specific kinds), Greek yogurt, eggs, fish (salmon), broccoli, and peas!
Another thing I did was make substitions of staples in my meals. That doesn’t mean that I replaced one food for another, but that I found more nutritious options to replace my existing.
Bread. I have bread everyday, probably with about half my meals. And the thought of giving up bread made me sad, so I could never sustain the keto diet. So I replaced my brown dempsters bread with stonemill sourdough rye mulitgrain bread. It has slightly less carbs and sugars. This could be the reason I feel full longer with this bread as sugar is linked to increased appetite.
Eggs. I eat eggs every morning, but I wanted to reduce fat and increase protein so I replaced one egg with two-four egg whites. Which is less or equal the amount of calories but more nutrition!
Rice. I used to eat minute rice because I was all about convenience. Now I have switched to basmati golden rice. The amount of calories per portion is alot better and you feel more satiated.
Milk. I’ve come to the conclusion that I’m lactose intolerant like most first nations peoples. I completely cut out cheese, that was hard, because my gut just can’t take it anymore. On occasion I still have fast food with cheese. And my body usually isn’t very happy. But I still want milk for my coffee, so I substituted almond milk. Way less calories for the punch.
The point of this is I made small changes overtime. I don’t do a diet because I know myself, I won’t be able to sustain it and I won’t be happy. I’m making lifestyle changes for the future!
Lastly it’s about balance, previously I was preaching calories in and calories out mythology for losing weight. This method works but it can be a breeding ground for eatting disorders and obsessive behavior.
Now I calculate what my caloric intake should be on this website: https://www.calculator.net/calorie-calculator.html
I instead eat within the range or sometimes over. No big deal! I’m not trying to stay below a specific number, 1200 calories before or even 900 at my worst 🤦♀️, and actually slowing my metabolism. I eat anywhere between 1450 calories to 2100 (+). And I make sure that in those calories I’m getting the nutrition I need. I feel like I’m one step close to tracking my macros (haha) I’ll eventually do the research and figure that out 😂
So eatting better and eatting more now…and guess what my body composition has never been better and I’m happier during the process!