Having experimented a lot with my diet over the last year or so, at the moment I seem to have found a sweet-spot where I’m able to eat a variety of foods, including some carbohydrates, and stay full while losing/maintaining weight and keeping up my performance in the gym. Although I’ve only been keeping this diet for just over a week, I can already feel its benefits in my energy and satiety levels, the number on the scale and my overall satisfaction with my diet.
An example of my day’s food at the moment is as follows:
8am: black coffee with tbsp coconut oil
10am: 3 tbsp low-fat fromage frais with fruit and seeds
11:30am: portion of shepherdess pie (recipe to follow)
2:30pm: mackerel salad (recipe to follow)
5pm: banana pancake (banana, 2 eggs, 1/2 scoop casein)
8pm: (post-training) baked potato with tin of tuna, low-fat cream cheese and asparagus
I’ve found that having my coffee then waiting a few hours to eat to be better than getting up and eating straight away, as I’m able to do my fasted low intensity steady state (LISS) cardio (walking in the park) and work up a small appetite for my first meal, which is still only small. Low fat fromage frais has been a god-send find, as it is cheap (£1 for 500g) and boasts better macros than other low-fat yoghurts, beaten only by 0% greek yoghurt in my opinion. Perfect as a scrimper’s alternative. Having banished fruit (bar bananas) from my diet for months, it’s nice to have something sweet in my diet once more, though I do feel like a classic white-girl dieter having fruit and yoghurt for breakfast!
I’ve successfully made my way down to sub 53kg, with a few weeks to go and still eating carbs. If I continue in the same vein I’ll be comfortably into my category and still be able to maintain my strength. I attribute this weight loss (over a kilo in just over a week) to consistently walking in the morning, a clean and consistent diet, and an increase in my fluid intake.
With the added benefit of being LISS cardio, I’ve found walking in the park to be a great way to start the day, as it gives me time to enjoy the greenery, organise my thoughts and wake up a bit before I start the day. `I cannot recommend it enough to anyone that gets a bit frazzled and bogged down with their to-do list, and it’s been suggested that it can help lift your spirits too. I’ve also been working on a small personal goal, which I’m not going to divulge now (because of this TED video), but which I will hopefully be able to showcase sometime in the near future!
As it’s getting rather hot down here in Bournemouth at the moment, I’ve needed to increase my fluid intake, which has probably also helped with my weight management. Water is such a vital part of our health, yet I was almost surprised to find it in my 200 super foods book. It’s the most absolutely essential part of our diet, but some of us still walk around unknowingly dehydrated on a daily basis. Even mild dehydration can impair both physical and mental performance, so make sure you’re getting enough water. I try and aim for at least 3 litres per day, and increase this in the warm weather.
Although I’ve reduced the amount I’ve been posting recently, this is hopefully for the better. I’m trying to make sure I post more quality rather than quantity, as even I found reading my regular training updates a little tedious. So hopefully the quality of my blog will improve and I can continue to regale you with the life of a 20 year old powerlifter without boring your socks off 🙂