2019-3-5
Still a bit sick. No sports today. I ate some beans with veggies and 2 pieces of fruit. No I did not undereat. I just didn´t feel like eating. It is better then yesterday. Tomorrow I probably can do some sports again, that will help my appetite come back. I did a lot of thinking today, my analysis below.
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A 10-POINT CHECKLIST FOR MAXIMUM WEIGHT LOSS (MWL)
1. Start each meal with a soup and/or salad and/or fruit.
Since I already tend to use some salty and/or sugary sauce on my starch with veggies, adding another load of salt in soups tend to be a bad idea. I might go experimenting with saltless soup mixes in a while. Fruit is the most easy to make. Just grab and eat. Salads I like, though I only can stock it for a few days.
2. Follow the 50/50 plate method for your meals, filling half your plate (by visual volume) with non-starchy vegetables and 50% (by visual volume) with minimally processed starches.
No problem. I like lentils the most. I could eat those every day for the rest of my life. As I always joke: I do like veggies, only I do like the rest of foods to.
3. Greatly reduce or eliminate added sugars and added salts. This includes gourmet sugars and salts too. If either is troublesome for you, you can eliminate them.
Not troublesome for me. I mean full is full. I tend to add just enough sauce to make it a lovely experience. I don't overdo it.
4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood).
Easy. After reading Colin Campbell and Caldwell Esselstyn, I am fascinated if I can improve my cramped leg artery.
5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy).
Easy. After a few weeks, I dislike the fatty taste anyway is my experience. Despite the caloric density being high.
6. Eliminate any added oil.
Easy. I already stopped doing this for many years.
7. Eliminate all higher calorie-dense foods including flour products (i.e. bread, bagels, muffins, crackers, dry cereals, cookies, cakes), puffed cereals, air-popped popcorn and dried fruit.
Easy, I like oats very much. Though in my country, the government urges people to eat bread to prevent iodine deficiency which is added to bread by law. How to solve this one?
8. Don’t drink your calories (especially from juices & sugar-sweetened beverages).
Easy. I like tea as well.
9. Follow these principles, eating whenever you are hungry until you are comfortably full. Don't starve yourself and don't stuff yourself.
OK. No more fasts. It is like it is.
10. Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).
This is the most difficult one for me. I like to do cardio as long as my movie lasts. Even my weightlifting routines are all over an hour. So I break this one. But no worries, I am a great starch eater. My buddies call me Mister Bean.
So I will compensate.
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-So I will temporary give up on my dream of doing a 40 day fast. Still I think I should do this while I am still fat. But since I am very fat, it is no problem postponing that for many months.
-Since now I am going to eat many meals a day (not hungry, not stuffed) I pick up power lifting again. I will start tomorrow. This is actually cool, since I could not power lift on fasts. On a fast I could only do the non-explosive extended cardio sessions.
-I have another dream: going vegan for 30 days. I did many 3 week runs, but I cannot remember a full month. So the McDougall program is excellent to achieve that.
-I don't have a scale at home, nor can I weigh at the gym, that scale goes to 300 pounds only. Maybe I should not weigh myself for like a month or so. True, I am a competitor. If I don't know, there is nothing to compete. Let's try that. I have to go to a special shop for it to weigh myself on a scale where they weigh trees on it. So it saves me time and travel to. COMMITMENT: I will not weigh myself in march.
-No, I am not a troll on this forum. I just am a fat dude with a lot of cognitive dissonance. It's a hard burden knowing that I can heal my arteries WFPB, yet I feel (at least in the short term) better with a little animal protein. So no need to keep on threatening me on my Facebook. Peace bro's!