The eating plan for weight loss

OK, have you been to the doc and had a conversation with her or him?  Are you serious about the weight loss?  If so, you really need to make sure that your weight is not a medical condition….

What did I eat?
As I mentioned in the last post, I needed to eat between 1,600 and 1,800 calories a day to achieve a weight loss of 1 pound a week.  I think that Weight Watchers put this at 25 or points a day, but I am not certain about that…it’s been a while since I was a member there.

I did have some success on WW, but when I stopped doing what was suggested I gained the weight back.  The problem isn’t WW.  The problem was/is with me.  You see, I lie to myself about what I eat.  I don’t intentionally lie, but I lie none the less.  I lie about what I eat, I lie about how much I eat, and I lie about when I eat.  Maybe that’s the same for you, too.  You make the call.
In order for this plan to work I needed to take me out of the equation.  If I could eat only what was pre-measured and pre-weighed I could do it.  But wait!  Isn’t that the premise of Jenny Craig, Nutrisystem and others?  I think that’s part of it, but since I don’t eat red meat, many of their meals were not available to me.
I had to devise my own eating plan, so that’s what I did.

To start with, I needed food that took zero time to prepare as I am on the run so much that I just don’t have time to cook.  Also, I am often on the road at lunch time which used to cause me to spin through any available fast fat food restaurant.  So lunches needed to be easy as well.

My solution was reading food labels. I looked for calorie count and fat count and made my decisions accordingly.  Along the way I found that Safeway, Trader Joe’s and Starbucks were actually good places to get my food…if I used some common sense.

Breakfast is a meal replacement shake from Isagenix.  More on Isagenix in a later post.  (230 Calories)

10 AM Snack is a package (1 OZ) of unsalted roasted almonds from Trader Joe’s (200 Calories)

Lunch is a prepackaged salad from Trader Joe’s – this varies from 110 calories to about 400 calories depending on the salad you choose

2 PM Snack is a package (1 OZ) of unsalted roasted almonds from Trader Joe’s
(200 Calories)

Dinner is a prepackaged salad from Trader Joe’s, this time with chicken – this varies from 300 calories to about 500 calories depending on the salad you choose

8 PM Snack is a package (1 OZ) of unsalted roasted almonds from Trader Joe’s
(200 Calories) No eating after 8 PM!!!

I also stayed well hydrated by drinking two quarts of filtered water a day along with several cups of black coffee in the morning and one mid afternoon.

For those times when I thought that I’d gnaw my arm off if I didn’t eat something I would eat some raw vegetables like carrots, celery, snap peas or soy beans.  I’d eat an apple from time to time as well.

If you break out your calculator and add this all up, you will see it comes in around 1730 calories…and that is if you eat the maximum size salads.  Of course I recommend that you aim for the smaller size ones.

This probably seems austere, and it is.  Was I able to stay 100% faithful to this plan?  No, of course not.  Life gets in the way of my plans from time to time and I’d end up going to lunch or dinner and would not be able to stick to the pre calorie counted foods.  Use your head and avoid the sauces and gravies and get salad dressings on the side.  Order several appetizers instead of a big entrée and skip the dessert.

So, your assignment is to get yourself down to Safeway and stock up on some fresh veggies.  You can also buy veggies, cut, peeled, washed and bagged there as well.  Trader Joe’s is a great place to check out.  They have a large assortment of salads in plastic containers to choose from.  Look for the big bags of nuts that are labeled “Just a handful of…”.  They contain 10 bags of nuts or trail mix at 200 calories each.  They are perfect as in between meal snacks.

Give it a try for a few weeks.  Once you get into this it becomes easier.  And when the weight starts to come off, you are really going to enjoy all the comments and incredulous looks that you will get from your friends, family and acquaintances.  I know that I do!

Next time I will tell you about my secret weapon…

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3 Responses to “The eating plan for weight loss”

  1. Lola says:

    Are you going to comment in further blogs about why eating after 8 is a no-no?

  2. Jerry Kidd says:

    Hi Lola-

    Thanks for posting a comment. Good question. I certainly will, but for now, after 8 is too close to bed time for most people.

    From what I have read and been told, our metabolism slows down at night while we are asleep and calories that may have been burned would instead be assimilated and add to weight.

    But, I’ll explain that further with links to authoritative info in a future post.

    Best regards,


  3. […] Once I knew how much I could eat, I had to determine what foods would give me what I needed and when I could eat them. […]