August 6, 2014

Glutton Free Diet: Caloric Intake

This is a repost from The Glutton Free Diet

On the most basic level, any weight loss or healthy living plan will only be effective if it enables you to burn more calories than you take in each day. You can choose any successful diet plan out there -- it doesn't matter what gimmick is used accomplish the weight loss, the reason for the weight loss is directly correlated to caloric intake.

How many calories each person needs each day is going to vary depending on a variety of factors including age, weight, height, activity level, etc. Luckily there are many online calculators out there that can estimate the amount of calories you need each day to accomplish your goal -- whether that goal is losing weight, or simply maintaining your current weight.

Basal Metabolic Rate (BMR) Calculator: BMR Calc

The BMR calculator will give you an estimate of the amount of energy your body would expend if you basically just laid in bed all day. The online caloric intake calculators will use this BMR figure, along with your standard activity level, to determine approximately how many calories you need to consume to accomplish your goal. The following calculator will provide three different intake options: one for maintenance, one for fat loss, and one for 'extreme' fat loss.

Daily Caloric Intake Calculator

I have used both the standard "fat loss" and "extreme fat loss" figures in the past to determine my daily caloric "budget", and have found both to be effective. I currently use the standard calculation because I am in this for the long haul, and found the extreme option to be overly restrictive, and it was too tempting to binge after several days of limiting myself to 1500-1600 calories (especially when accompanied by regular exercise).

For maximum effectiveness, I suggest using a smartphone or iPod app that will track your calories for you -- some of them even have extensive food databases. I have had good luck with the free version of DailyBurn Tracker, and found the barcode scanner to be useful for many pre-packaged items that I consumed. A quick Google search for "Calorie Counter App" will tell you that there are many other options out there, too.

The idea of tracking every calorie you ingest may seem like a real bother, but it really helps you grasp the amount of calories in the different foods you eat, and eventually you may not even need to use the tracker. My daily eating schedule is routine enough that I no longer need to track with an app -- I know that I will have approx. 1000 calories available for dinner and dessert, so I will try to make appropriate choices when I fill up my plate. But if I hadn't spent time tracking every calorie, I wouldn't know that a piece of whole grain bread is going to have ~110 calories, or that a typical piece of pepperoni pizza is going to have ~300-350 calories.

No, this calorie counting thing isn't very glamorous or exciting, but it is effective, and it is part of the Glutton Free way.

August 4, 2014

Glutton Free Diet: Snack Time

Here is the link to my latest entry on The Glutton Free Diet: Afternoon Snack

June 9, 2014

Glutton Free Diet: What's For Lunch?

Continuing the theme of what my "glutton free" diet consists of, I present to you: The Glutton Free Lunch.

That's it... a single 200-300 calorie pre-packaged meal, Sriracha hot sauce, and water. For several years now, Lean Cuisine's have been a part of my lunch -- I find them to be both healthy and flavorful. They provide a good mix of protein, vegetables, and carbohydrates. If you don't want to do store-bought meals, you could always portion out your own left-overs in a similar fashion -- but be sure you know approximately how many calories you are eating. By the time I finish my lunch, I am typically at 500-550 calories for the day.

That holds me over until around 3:00 when I have a small, high-protein snack. If I get hungry in between, I just drink more water... that usually helps get rid of the growlish feeling in my stomach. It's easy to get psyched out and say, "I have to eat more than that for lunch", but that's where willpower comes in -- if you allow that voice to win, you will never be successful at trying to maintain a healthy lifestyle.

Now, as have I stated in other posts, there is no cookie-cutter approach to the glutton free way, so there is some flexibility on when you eat the majority of your calories. If it's easier for you to control your dinner calories than your lunch calories, then by all means, eat a bigger lunch. But if your friend calls and wants to go out for dinner, just keep that big lunch in mind when making choices at the restaurant. Or if you come home and find that your spouse has made your favorite spaghetti recipe, you will need to have some self control (even more than if you had eaten a smaller lunch).

Stay tuned for the next episode: Afternoon Snack

Link to original post: The Glutton Free Diet: Lunch

June 7, 2014

Glutton Free Breakfast

Since the Glutton Free way is really about eating a balanced, managed-calorie diet, what each meal consists of is really up to the individual -- as long as it fits within the overall goal. Some will need a larger breakfast and smaller meals later in the day, while others won't need much at the start of the day. I am one of those that doesn't need much to start the day...

This is what my typical breakfast consists of:


One 16 oz. cup of French-press coffee, with raw sugar and half-and-half, and a 120 calorie breakfast bar (full of complex carbs, protein, and fiber). On a typical day, that is all I need. On days when I know I will be running an hour or two later, I need extra protein, and will skip the granola bar and go with a sausage & egg biscuit and some fruit -- or scrambled eggs, turkey bacon, and fruit. Gone are the days when I can chow down on a stack of pancakes or waffles topped with maple syrup -- too many calories, and too many simple carbs.

On weekdays, I eat my breakfast before 6:30, so by 10:30-11:00 I am ready to eat lunch -- then a snack at 3:00 PM, and that leaves me with 1100 to 1200 calories available for dinner. But I won't get into those meals with this post... they will have to wait until next week.

Link to original post: The Glutton Free Diet: Breakfast

May 27, 2014

The Glutton Free Diet

I have created a new blog to post about my struggles and triumphs with my battle for better health habits: The Glutton Free Diet

Oregon Strawberry Season: Public Service Reminder

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As Oregon's strawberry season moves into full swing, I would just like to make the following public service announcement:


FORGET THE RHUBARB!



The strawberry is a perfect specimen on its own, both delicious and healthy, so there's no need to ruin your pies, jams, and crumbles by adding something as foul tasting as rhubarb to the mix.

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Jesus said, "Let the children come to me, and do not hinder them, for the kingdom of heaven belongs to such as these." — Matthew 19:14 NoahEmSillyBW.jpg

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