So, because of my recent success (I’m a success story?? what????), I’ve been getting a lot of requests for, “so what’s your secret? how are you doing this? can you tell me exactly what you’re eating?” And I realized that I probably do need to be a little more specific. It’s been 5 weeks now, as of today, and I’m still down 12-lbs (I had a brief plateau due to some cheats this weekend at a wedding - more on plateaus later). And I’m fitting into nearly all of my skinny-girl clothes. So, I can understand the need to know ;)
For the food challenge that I’m doing, here are the diet requirements:
Chicken, Beef, Pork, Buffalo, Bison, Poultry, Turkey, Venison
Salmon, Shrimp, Scallops, Sardines, Trout, Clams, Crab, Tuna, Lobster, Mussels, Oysters
Meats should be grass-fed & nitrate free. Fish should be wild not farmed. (For the scoring of the Challenge this is a strong recommendation but not required for points. Lean meat, even if not grass fed, is still good during the challenge).
Almonds, Brazil, Cashews, Macadamia, Pecans, Pinenuts, Pistachio Nuts, Pumpkin Seeds, Sesame Seeds, Sunflower Seeds, Walnuts,
Almond Oil, Avocado Oil, Coconut Oil, Cod Liver Oil, Fish Oil, Flax seed oil, Macadamia Oil, Pecan Oil, Pistachio Oil, Poppyseed Oil, Pumpkin Seed Oil, Hazelnut Oil, Sesame Seed Oil, Walnut Oil
Generic recommendation: Cook with Coconut Oil and Flavor with Olive Oil
Asparagus, Artichokes, Avocado, Apple, Apricot
Broccoli, Brussel Sprouts, Banana, Blackberries, Blueberries, Bell Peppers
Cabbage, Cauliflower, Carrots, Celery, Collard Greens, Cherries, Cucumber, Cranberries
Dates, Eggplant, Fig
Garlic Grapefruit, Grapes, Guava
Honeydew, Kale, Kiwi Fruit, Lettuce, Lemon, Lime
Mushrooms, Mango, Melons, Nectarine
Onions, Olives, Okra, Orange, Pumpkin, Papaya, Peach, Pineapple, Plum, Pomegranate, Passionfruit
Radish, Red Cabbage, Raspberries, Spinach, Saurkraut, Sprouts, Strawberries
Tomato, Tangerine, Watermelon, Yellow Squash, Zucchini
Water, coffee, Coconut milk, coconut water, almond milk
Up to 1/2 tbsp daily of natural sweeteners such as agave or coconut nectar & 1 pack (3.5g) of stevia
Now, for the challenge, you are supposed to eat 6 meals a day, but not required. I have a really difficult time not consuming too many calories if I’m eating that often, so I’m a 3 meal per day-er. I also read on the challenge info that a female needs to limit her carbs to 100g per day or less if she wants to lose weight. Carbs from veggies, fruit, and nuts/seeds in this case (obviously not from grains). I thought this was really interesting and made me realize I need to figure out more recipes and meals that are not so heavily weighted on sweet potatoes (which is most recipes online). Sure every now and again, it’s cool, but I try to eat those maybe twice per week rather than daily or every other day. They just happen to be higher in carbs than other vegetables are.
I’m also a food phobic: you can read about that in an earlier post…. So that limits my typical food intake even more so than the list above. This means that I eat these things constantly on rotation:
rotisserie chicken (whole foods, tom thumb)
nitrate-free chicken sausage (sprouts, whole foods, tom thumb)
peppers, onions, garlic
coconut milk (from a can)
agave, cinnamon, vanilla (for my sweet tooth moments)
bananas, pineapple, berries
coconut flour from time to time (nearly never almond flour - I read that it’s easy to overeat nuts, particularly when you use nut flours)
asparagus, broccoli, spinach
sweet potato chips and salsa (I make sure I never eat these two days in a row)
And I think that’s about it….. No, really. That’s it. For instance, for my lunch, I was super hungry, so I had TWO chicken sausages (usually I only eat 1) and a huge handful of spinach that I wilted down with EVOO, minced garlic, salt/pepper, and poultry seasoning. So good.
Plateaus: I’ve had 2 cheat meals during the challenge. The first one set me on a week long plateau. I didn’t particularly feel bad after eating, but everything tasted super sweet and I was a little irritated at how long it took to get back to my pace. I had another cheat this past weekend. It piled 2 lbs back on me, and I DID feel awful this time…. In fact, it was two days ago, and I’m STILL feeling it. Very lethargic and demotivated. I couldn’t wait to sit down with a filet and sweet potato chips last night. Ah! Real food again! So, I’m not sure I’ll be taking any more cheat meals… It’s upsetting to my pace and how hard I’ve been working, and it doesn’t seem worth it.
As for working out, I have actually had to crossfit less than normal the past few weeks due to hubby traveling on business trips, so I guess I could be doing better. I typically go at least 3 times per week. But I’ve been having a difficult time hitting 2 recently. He has a couple of weeks off from traveling, though, so I will take advantage of him being around to watch baby so I can get to the box. Then he’ll start back up again early November, just in time for the second round of benchmark WODs to commence.
So there you have it. The Secret. Seriously no cheating other than what I mentioned. And watching my portions to ensure I’m not overeating and sabotaging myself. I think that’s key. So that would be my final piece of advice: look up the caloric needs of a person that is the weight you want to be, then eat that many calories of good, clean food.