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"title": "Dietary Changes",
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"plaintext": "Dietary Changes"
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"plaintext": "Originally published: 9/3/2018"
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"plaintext": "Original post: https://coalm.blogspot.com/2018/09/dietary-changes.html"
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"plaintext": "Decided to focus on my diet after I noticed that I was increasing my weekly running mileage, but my weight was creeping higher and higher. I have been in the 190-195 pound range for years, especially since I have given up roller hockey and went to running as my full time exercise outlet. When I see the weight get to 195, that is my alert to check on what I have been eating and possibly make adjustments. Typically, a night of beer and/or barbecue would spike the weight a bit, so I could dismiss it as being too indulgent. As long as I did not eat/drink like that on a steady basis, the weight would stay in my self-defined safe zone. One day I noticed that the weight was not going back down, staying closer to 195 than to 190. I figured some changes were in order.\nI had a good friend that had reaped the benefits of going to a Keto diet. I won't get into the specifics, but essentially, its a low/no carb - high fat/protein diet. The science behind Keto and other carb deficient diets is that you get your body to burn fat instead of carbs. You do this by not eating sugar/carbs (carbs get processed as sugar in your body). Then your body has no choice but to burn the fat since there's no carbs/sugars left. Since carbs fill you up, you need to offset the carb reductions with an increase in protein and fat. This could be right up my alley.\nI did the research and noticed that there is a high barrier of entry to this diet and what seems like an even higher level of commitment. All new foods to buy (what is monkfruit?). Readily available foods I used to eat any time are now forbidden. This was not going to be easy. Instead of jumping in the deep end, I decided to take a more gradual approach. I created some customized guidelines for myself.\nNo potatoes - I had already mostly phased out potatoes from my diet, but now it was real. I had been eating fries out of habit, not out of desire.\nLess pasta/rice - I'm married to a native Louisianan. Rice is going to show up on my plate from time to time. Smaller rice portions should do the trick. Removing pasta will be a battle.\nMuch less bread - I was having toast with my omelettes at breakfast. Those were easy to eliminate. Decided to eat half the bread on most sandwiches/burgers. I would either toss the top bun or cut the bread down to smaller pieces.\nBeer on weekends - I'm a craft beer drinker. Almost every beer I drink has carbs out the ying yang. No more beer with dinner on week nights. If I need to imbibe, I go to spiked seltzer which has been a refreshing twist during this summer already.\nNo desserts - I was never much of a dessert guy anyway.\nAfter only a week of using these guidelines, I saw the pounds come off. I weighed in at 191 before deciding to ruin my progress by drinking beer and eating carbs over Labor Day weekend. This 3 day weekend helped highlight some of the obstacles I may encounter using my guidelines\nSweet Tea - A few years back I switched from full on Sweet Tea to Half Sweet/Half Unsweet Tea. I'll admit that I am addicted, since its a staple when I go out for lunches. If I remove tea completely, I would probably offset by increasing my coffee intake. Bought some low glycemic sweetener just in case.\nPasta - Some of my favorite cuisines are based on pasta (Italian, Chinese, assorted southeast Asia fare).\nBread - The wife made some awesome sweet zucchini bread. That was extremely difficult to ignore. Cereal - For most of my life, cereal is all that I would eat for breakfast. Recently went to making eggs in some manner, but cereal is close to 50% of my breakfasts. The carbs are just too high, so cereal has to go. This will be phased out over a longer period of time.\nCheese/Crackers - I make a killer cheese dip. The cheese dip can stay, but its delivery mechanism will need to change. Still working on what that will be. Might be an actual spoon.\nDark Chocolate - If I drink red wine, I love to finish with some dark chocolate. Its more of a habit, I know, but the craving will be a battle to subvert.\nAlthough I had some quick success, it was fleeting since I did not stick with it long enough. Looks like I can focus on my breakfasts and lunches, Monday through Friday. I would hate to force the rest of my family to change their diets just because I decided to change mine, so dinners will remain mostly the same."
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"createdAt": "2018-09-03T20:10:00.002Z",
"description": "Decided to focus on my diet after I noticed that I was increasing my weekly running mileage, but my weight was creeping higher and higher. I have been in the 190-195 pound range for years, especially",
"publishedAt": "2018-09-03T20:10:00.002Z"
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