I can do this!
I have always noted that my weight loss success depends on depriving myself of bread. I use the word "bread" as a loose category, as it also includes anything made with white, refined flours/sugars-- crackers, cereals, chips, pastries, baked goods, and so on. Even some gluten free products don't agree with me, if they are made with rice flours and other high carbohydrate ingredients. So in the past, I have always been able to lose weight if I avoid these foods that don't agree with me. But temptation always beckons, and I always, inevitably gain the weight back, when I give into my bread cravings.
Currently, I have struck a balance between deprivation and indulgence. The balance is working, insofar as being able to lose weight and keep it off. I don't feel so deprived, but I am not over-indulging.
The morning is the only time when I might allow myself a "bread cheat". This would be in the form of a whole grain bagel or english muffin, made by the Western Alternative Bagel company. Their "healthy 10" bagels and whole wheat english muffins are a little higher in protein than other brands. The protein inclusion seems to offset the amt. of carbs from flour and my glucose levels are stable after one of these treats, I have noticed (per my glucometer).
I treat myself to a protein-rich snack every 2 to 3 hours, so that I can satisify that noshing part of my personality that always seems to want to eat, and so that I am never getting to the point of feeling "starving". This also helps to keep my BG levels stable. I like zone bars (I look for protein/carb ratios that are nearly even), and QUEST bars, which I found online. I also find these soy protein bars from a store in my town that sells low carb products.
Now that the weather is cooling, Lunch is usually a soup (warm, satisfying, and filling, and loaded with veggies) that I either make homemade or buy, and is higher in protein and lower in carbs. I add a couple oz of tuna, chicken or fish on the side, to add protein. In the hotter months, I packed homemade salads with a 2 to 3 oz protein addition.
An afternoon snack is usually a protein shake, beef or turkey jerkey, or piece of fruit with a lowfat cheese or peanut/almond butter.
Dinner is any typical meal that isn't loaded with carbohydrate, especially from wheat. Pasta has been replaced by these AWESOME noodles I found called MIRACLE NOODLES. They take on the flavor of whatever you cook them in/with. I can make spaghetti and meatballs, for example, substituting miracle noodles for the pasta, and making my own marinara sauce and homemade, lean ground turkey or bison meatballs. Bread crumbs I substitute with ground oats, or crumbs made from spelt bread. Usually though, it's just a meat and a vegetable. If I make potatoes or rice, I only allow myself a very tiny "taste" portion. Just enough to satisfy, but not enough to send my BG levels rising and my insulin pumping out of control.
Dessert? Very DARK chocolate (the darkest I can find), organic fair trade, and maybe a small pour of my favorite accompanying wine.
It all comes out to be anywhere from 800 to 1300 calories a day.
Works for me. I'm not starving myself. The weight is coming off. My body comp (done by my PT) shows it's fat, not muscle. The higher consumption of protein prevents muscle wasting, something I experienced in the months I was bedridden prior to my back surgery.
I am less ambitious with my exercise these days, as I get older and have had major surgery on my spine. Walking, yoga, stationary bike, and swimming in the summer.... these are my staple forms of movement.
So I no longer dis-allow ALL bread and bread products, but I do limit them greatly. I no longer try to "fast" or drastically reduce calories every other or every few days (something I did when I tried to do Johnson's UP day DOWN day approach). I no longer limit meat/protein like I did when I was trying to support Santosh as a vegan, and I no longer feel HUNGRY all the time, thanks to allowing myself to EAT every 2 to 3 hours!
The result is something I can live with. It isn't hard.
I can do this! I got this!