by Kappagator_96 » Fri Oct 02, 2020 7:09 am
Good Morning!
Started my transition to WFPB in January 2020 with goals to reverse prediabetes, lower cholesterol/triglycerides, decrease waist circumference (for health) and possibly lose some weight as a side effect. In February, out of the blue, I had a medical scare and needed surgery. I credit my WFPB diet and exercise habits at that time for a quick recovery. I committed more fully to health, but still ate too many calorie dense foods (nuts, dried fruit, smoothies), and I was not making any progress. Discovered MWL a month ago and am loving it. So happy to be here!
46yo, 5’6”
Sept 5: 152 lbs
October 2: 142.9 lbs
Waist Circumference: 34”
-8.1 lbs!!!
1. Start each meal with a soup and/or salad and/or fruit. YES. I’ve gotten used to eating roasted veggies alongside my oatmeal every morning. It sounded weird to me at first, but I’m loving it now. I have previously binged on fruit, so I enjoy saving my fruit serving until the afternoon, when I need a pick me up.
2. Follow the 50/50 plate method for your meals, filling half your plate (by visual volume) with non-starchy vegetables and 50% (by visual volume) with minimally processed starches. YES, and doing this for my family as well. I add small amounts of nuts/seeds/avocado on my kids’ plates.
3. Greatly reduce or eliminate added sugars and added salts. This includes gourmet sugars and salts, too. YES. Although I have enjoyed small amounts of dipping sauces, like sweet chili sauce and ketchup. I will keep an eye on it and eliminate if it is impeding progress.
4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood). YES
5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados,) No, 1 tsp flaxseed meal on steel cut oats each morning. Will monitor carefully.
6. Eliminate any added oil. YES. I do cook in a cast iron pan occasionally that is rubbed with small amounts oil after use. My iron is low, so I am trying to add non-heme iron as much as possible.
7. Eliminate all higher calorie-dense foods including flour products (i.e., bread, bagels, muffins, crackers, dry cereals, cookies, cakes), puffed cereals, air-popped popcorn and dried fruit. YES
8. Don't drink your calories (especially from juices & sugar-sweetened beverages). No, splash of unsweetened soy milk in my mashed potatoes yesterday. Other than that, drinking only water and herbal tea.
9. Follow these principles, eating whenever you are hungry until you are comfortably full. Don't starve yourself and don't stuff yourself. YES
10. Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily. No, this is an area I will really work on over the next month and get back into good exercise habits.
Last edited by Kappagator_96 on Fri Oct 02, 2020 7:52 am, edited 1 time in total.