Alright, so I lost it with my coaches and ditched them in late-July. After 3 weeks of no communication, despite me reaching out to express feeling really burnt out, I was like "nope, this is just NOT working". The food was WAY more than what I felt good about eating and I think it was just the wrong type of foods for me. I was also concerned about working out 7 days a week (which they insisted I was on a 3 day plan; they started me on a 5 day plan). Anyway, I've been doing that burn-out sort of thing. I ate a little ice cream, I had some toast, and even had a pot pie - which really ended up being kind of gross. I guess it hasn't been totally bad because I've been eating healthy otherwise. The first thing I did was cut out my grains - the oatmeal and the rice. I'm not supposed to have grains due to my thyroid. I gave the plan my coaches gave me a solid couple of months, but I really didn't see much difference after the first month. Due to the extreme heat, I've just been living on smoothies lately - thankfully it started raining on Friday!
I've spent the last 2 weeks now figuring out a new 5 day exercise plan and food plan. Exercise I can figure that out in like a day + workout sessions for the week (to assess my plan and make adjustments). When it comes to food, I reflected back to the last time I was really making solid progress with weightloss and building muscle. I also watched a lot of different lectures from doctors via youtube.
Here's what I know about myself:
I put a lot of effort into working out.
I'm great at being on a schedule for food and exercise.
I have a thyroid issue that I maintain via diet and exercise - fuck big pharma.
My cortisol production is high, so I take a lot of anti-stress supplements, drink stress reducing tea, etc.
I have a terribly sluggish metabolism. I learned in those videos that this typically means that my body will overproduce insulin, then that gets turned directly into fat. A fix for this, according to Dr. Eric Berg, is to eat low GI foods. Also, healthy fats will help block insulin production.
I drink 120-150 oz of water a day.
My new diet plan is based on my previous restricted paleo-quasi keto diet, but with the addition of focus on low GI (glycemic index) foods. I know it sounds a little crazy, but when I reflected back on the last time I was getting in shape, this is naturally what I was eating.
Macro breakdown: Calories 1300, Protein 35% (114g), Fat 50% (72g), Carbs 15% (49g)
My BMR is 1450, so this slight reduction in calories should be fine.
Before I was on a restricted paleo diet - restricted because "no root tubers". Paleo is mostly meat, vegetables, nuts/seeds, and some fruit. Regular paleo allows for some root tubers like sweet potato, carrots, beets, etc.
Keto has a high percentage of fat, moderate protein, and little to no carbs.
Low GI foods are often sought out by people with diabetic concerns (mostly). While I'm not diabetic, it seems as though my body can't deal with high GI foods very well.
If you are like me and you put in the effort at the gym, have issues with food, can't seem to lose weight, and you get a little stressed over it (okay, a LOT stressed), you might want to give this a try. Talk to a doctor. Get some bloodwork done. Make sure this is the right direction for you.
What's on my food plan?
Meats (a little fatty)
80%-90% Fat Beef (not super lean)
Bison
Game Meats
Fish & Seafood
Pork (yes, bacon too)
Lamb
Poultry (not super lean)
Eggs
Nuts & Seeds (low GI)
Pecans 10
Almonds 0
Macadamia Nuts 10
Walnuts 0
Pine Nuts <15
Chestnut 54
Sesame Seeds <15
Pumpkin Seeds <15
Sunflower Seeds 20
Healthy Fats (includes some dairy)
Whole Fat Greek Yogurt
Butter
Coconut Oil
Heavy Cream
Cream Cheese
Cheddar Cheese
Hard Cheeses
Mayonnaise
Low GI Fruits & Veggies (Low GI is anything <55)
Avocado <15
Coconut <15
Lemon <15
Lime <15
Apple 36
Apricot 30
Cherries 22
Kiwi 52
Grapefruit 25
Orange 47
Peach 28
Pear 30
Plum 24
Artichoke 10
Asparagus 10
Broccoli 10
Cabbage 10
Cauliflower 10
Celery 10
Collard Greens 10
Eggplant 15
Lettuce (not iceberg) <15
Mushrooms <15
Okra 15
Onion 10
Peppers 10
Spinach <15
Summer Squash <15
Zucchini <15
Chilies 10
Tomato 15
Cucumber 10
Blueberries 25
Raspberries 25
Strawberries 25
Cranberry 45
Brussel Sprouts 15
Dill Pickle 32
Butternut Squash 51
Pineapple 51
Pumpkin 66
Acorn Squash 70
I included pumpkin and acorn squash just to show you where it falls on the GI scale. I love these veggies, but if I eat them it HAS to be in moderation or in reduced serving portions. Also, if you can eat legumes (not me) you can have hummus - only rates at a 6 on the GI scale.
As you can see, there are ZERO grains, legumes, processed foods, pre-packaged items, and sugars on this list. The lower the glycemic index, the better. I know some things on the list are considered low (they are under 55), but eat anything over 45 in moderation. I love winter squash and pineapple, but I try not to eat those things too often. If you want Dark Chocolate (not other types) you can have a little, it ranks a whopping 40 on the GI scale.
Flour - This is made from grain typically. If you want to bake something, get used to using almond flour and coconut flour. Get used to using no sugar. It's definitely do-able and sustainable. When I lived in Oregon, I naturally ate this way. Then I moved back to Alaska, things got hectic and I didn't have my own space for a few years. Anyway, back on track now.
What do you think? I don't mind hearing reflections from other people. Be aware that I'm not trying to push this dietary plan on anyone.
Where did I get those low glycemic index numbers?