Tuesday, February 26, 2013
I'm still sticking with what works for me. I'm mostly low carb, but there are a few differences, which I'll explain in a bit.
My breakfasts don't vary too much. I pick one of the three:
- Pastry-less quiche. It's pretty much the quiche filling without a crust.
- Plain yogurt with blueberries.
- Steel cut oats and milk.
Lunch varies greatly, but it is a fairly standard formula of protein+veggies+fruit.
- Homemade soup (seafood stew or ham and bean)+half sandwich (turkey, tuna or roast beef)+cup of fruit salad.
- Salad (lettuce, tomato, bell pepper, no dressing)+half sandwich+small orange.
- Chicken cobb salad.
Snacks are simple - and portable.
- Pickled eggs. It sounds weird, but I've found that I like these. I just take peeled hard boiled eggs, put them in a jar with a teaspoon of pickling spice, then pour boiling 1 cup vinegar + 1 cup water solution over the top of it. I refrigerate when cool. It allows me to have a hard boiled egg on hand for up to 2 weeks so there's no rush to eat them. Although mine rarely last a week.
- Celery and carrot sticks and hummus. I LOVE hummus!
Dinner varies the most, but follows protein+veggies formula. Once or twice a week I will add 1/2 cup of rice or a small sweet potato. I rarely ever have dessert.
- Grilled flank steak+steamed veggies (green beans, broccoli, brussel sprouts, etc).
- NY strip steak+steamed veggies.
- Grilled or baked chicken breast or thigh+steamed veggies.
- Grilled or baked fish (salmon or tuna)+steamed veggies.
- Beef, chicken or pork stir fry+rice+stir fry veggies.
- Roast chicken or lamb+assorted roasting veggies+sweet potato.
I haven't been drinking much wine or beer anymore. With my college work, I simply can't hold my concentration in the evenings after dinner if I have a glass of wine. So I've been saving it for the weekends.
I've mentioned in the past that I limit my wheat and grain products. The sandwich bread and steel cut oats are not usually recommended on low-carb plans. I eat them in small quantities mostly because of convenience. A sandwich is tough to beat for portable food on the go. The steel cut oats can be cooked in advance and frozen into individual breakfast sized portions. 2 minutes in the microwave from frozen makes them ideal 'fast food' for my mornings. I've tried various low-carb substitutes, and they don't work quite as well.
I don't diligently track my carbs and calories at the moment, but I know from my past record that I am higher than most low-carb plans, and much lower than the standard Spark diet recommendation. Even though I get excellent weight loss results with a VLC diet, it is difficult for me to manage my vitamin and mineral balance, particularly with the potassium drop. So I eat more fruit and potatoes than most LC plans recommend.
On the flip side, I cannot eat large quantities of breads, grains or starches, or I will start to gain weight. I also get other secondary issues like sinus trouble. If I have steel cut oats in the morning, I can't have a sandwich at lunch and rice for dinner. So I pick one bread, grain or starch a day.
It might be if I was running on a treadmill for an hour a day or training for a marathon that my energy needs would be different, but this is what works for me in my normal daily life. I find it simple to manage, and I don't have to think about it too much. That's what lifestyle means to me, anyway.