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Sunday, October 31, 2010 at 6:45 PM filed under Diet & Nutrition postings
My low weight is 156.0 now, and this morning I weighed in at 158.8, just short of a 3 pound gain over low weight. If I'm at 159.0 or higher tomorrow morning, I'll go to two or three days of Phase 1.
My hope is that using the mostly Phase 3 with two or three day Phase 1 corrections will end up gradually lowering my low weight, without so much time and energy burden as the full Phase 1, 2, 3 plan. We shall see how or whether it works.
Of course I am still utilizing lots that I've learned during my one year plus on the full plan. For one, I know I need to eat plenty of fiber, mostly in the form of vegetables and fruits, with some beans and whole grains thrown in too. Over the last year, I have been shooting for at least 26 grams of fiber/day, and that works well for me. Secondly, I have an idea of portion control, what foods pack absurd amounts of calories, etc. I know that a serving of rice or pasta is about half a cup. More than a cup or so will really start packing in the calories big time. Oils and butter are allowable, but as I read somewhere, "Think teaspoons, not tablespoons."
Also, I'm trying a technique that's new for me which is Martha Beck's advice to Eat What You Love and Love What You Eat. This advice is from her book called The Joy Diet which is really about meditation and figuring out your heart's desires, not about food. But the book does have this bit about food in it too. Eat only what your body desires and stop eating it when you don't love each bite. This is quite different from my usual clean plate method. Or my method on the diet plan of measure it out and eat the entire measured amount.
Based on what I've learned from weighing myself each morning, I'll count a morning weigh in if I've been in bed from 6 to 8 hours and it's been at least an hour since I had any water to drink. Shorter or longer times in bed result in more erratic morning weights.
PHASE 3 TARGETS
Although I'm not planning meals ahead, I am food journaling and I do have Phase 3 targets for this variation:
Calories: Under 2300
Carb: Under 345 grams
Fat: Under77 grams
Saturated Fat: Under 22 grams
Sodium: Under 3,500 milligrams
Fiber: Over 26 grams
Vitamin C: Over 75 milligrams
-Julie
