When I was fat, I knew I was eating too much. I didn’t calculate how many calories and how many grams of fat I was eating because I didn’t need to. It was a simple equation. The amount I was eating was making me fat, so to lose fat I needed to eat less.
I eliminated calorie-dense foods like beer, biscuits, and sweets, and I increased lower-calorie, nutrient-dense foods like vegetables, lean meats, and fruit.
I reduced the amount of bread I was eating by switching from thick-sliced to medium-sliced bread. The plan was to reduce it further if I needed to by switching to thin-sliced bread. As it turned out, I didn’t need to.
I also cut back on potatoes and rice.
Here’s a quick rundown on a typical day’s eating:
Breakfast
Breakfast is usually one or two poached eggs (depending on how hungry I am but usually two) on two, medium-slices of wholemeal toast with Bertolli spread or similar. Along with this I have grilled mushrooms, grilled tomatoes, and a very small glass of pure orange juice.
Lunch
For lunch I usually have a couple of slices of ham, turkey, or beef on three, medium-slices of wholemeal bread. I spread the bread with light salad cream and English mustard, and top it off with tomatoes, lettuce, and radish.
With lunch I have an apple.
Twice a week, I have red salmon on my sandwiches.
This lunch is very similar to the one I used to eat before I lost weight except for a couple of reductions. I switched from four sandwiches to three, and I substituted light salad cream and mustard for margarine.
Dinner
For dinner I like to eat plenty of steamed vegetables and some meat. Here’s a typical dinner:
One chicken kiev breast, carrot and swede mash, broccoli, cabbage, leeks, and half a bag of boiled Rice. English mustard and gravy.
Drinks
I drink water and tea made with semi-skimmed milk throughout the day. After dinner, I usually have a couple of pints of very weak, diluted cordial (orange, elderflower or Vimto).
Notes
I never eat anything I don’t like. Many diet books recommend strict adherence to a pre-set menu. I know people try to follow these menus to the letter even if they include foods they don’t like. I have done this myself. Eating food you don’t like will make you miserable. If you don’t enjoy your meals, you won’t make it a lifestyle change.
I will post more on the food I eat in the future.
