Thursday, March 24, 2011

My Diet







I have mentioned several times how I have changed my diet. I thought I would explain a bit of what I have done.

I weigh my food year round, at least the protein and the starches. I don't weigh vegetables as you can eat as many of those as you like, provided you don't mistake one of the starchy vegetables which for diet purposes are considered "starches" for a "vegetable" (that would be things such as peas, corn, winter squashes).

So, I am always adhering to some "diet" although I relax it quite a bit when I am not in the cutting phase. I believe that this makes me more successful when I do need to drop the body fat as I never let myself get overweight, and I don't pig out for months at a time.

I have been reading some books that have inspired me to make a few changes, very slight ones and that is all I need as my diet is fairly dialed in year round anyway. I don't pack on 20 extra pounds in the winter just to have to lose it in the spring, I don't believe in that, and not many people do any longer, research has proven it is not necessary to gain a great deal of excess fat just to gain lean mass. If you eat properly, you will gain properly.

Here is an example of my lunch (meal #3) on Sunday:  3 ounces black beans, 1 cup mushrooms, one cup oven roasted cauliflower (with paprika), 1/2 cup Brussels sprouts and 4 ounces thin chicken breast with Mrs. Dash and some lemon. Very satisfying and filling! I eat a lot!



So what I have done is simple, following my past successes I have reduced my starches on meal 3 and 4 each by one ounce, and on meal 5 all together. 

I have replaced the starches in meal 5 with kabocha squash, or one extra cup of vegetables. I like kabocha squash as it is satisfying like a yam or potato, but without the carbs!

1 cup has 30 calories and 7 grams carbs, whereas if you had butternut squash you would be eating 82 calories and 22 grams of carbs!

I have also increased my overall vegetable intake by about 1/2 to 1 cup more at each meal, which means I am eating 1 1/2 to 2 1/2 cups of vegetables at a time. So - decreased starchy carbs, increased fiberous carbs.

I am not so hungry, I am getting carbs through vegetables but not the starchy variety that tends to be stored as fat.

I have also stopped eating brown rice, replacing it with beans or lentils. I have eaten rice on occasion, but not everyday as in the past.

In addition, I am eating 3 to 5 raw nuts (almond, cashew or macadamia) or 2 tsp oil (olive, flax, Udo's, CLA) prior to or with each each meal containing starch.

I am eating the nuts/oil just prior to each meal to reduce the insulin response for the meal. Eating the nuts or oils will help control the rate of entry of glucose into the bloodstream. So slower entry, less insulin is produced.

The reason why you do not want a rapid rise of insulin is it will cause too much glucose to be taken up by the cells, which results in low blood sugar, which in turn stimulates the appetite for more food!

I have also continued having a post training carb and protein drink, although it isn't a huge one like I might have when not cutting fat. I think this has helped me to hold onto the muscle and still look full and round, while losing the overall bodyfat. I don't have much more to lose, maybe 3 or 4 pounds at the most. It's hard to tell until I see it, but I will stick to the diet, and I won't be doing an insane amount of cardio, as I don't need to, I don't have a lot of fat to try to lose.

My post training drink has 26 grams carbs in it, I will probably stop that about 4 weeks out, and right there I should start to lose and tighten up more.

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