Eating for Weight Management

I have recently lost a considerable amount of weight, and several people have asked me to share my eating plan and general guidelines. I am happy to do so.

However, I have diabetes, and do not endorse my particular eating plan for others with diabetes or other special medical conditions. For example, diabetes care and treatment must be customized, and people with diabetes should develop a personalized eating plan with a professional dietician in order to ensure appropriate mealtime ratios of protein, carbohydrates and fat to facilitate carbohydrate metabolism that are compatible with insulin use. Furthermore, I use moderate amounts of butter and cream that may not be appropriate for those with cholesterol, blood pressure, heart disease or other concerns.

All of that said, following is what works for me right now. Enjoy.

- Sarah

Limited Carbohydrate Eating Plan

General Guidelines:

      Opt for complex carbohydrates like whole grains, beans, legumes, nuts and
      fruits. Avoid refined carbs and sugars, like those in white bread, white
      potatoes, white rice, and sweetened items like cookies, candy, and soda.
      You’ll feel better, have more and sustained energy, feel fuller longer, and
      improve your metabolism.

      Use predominantly fresh fruits, vegetables and meats, with rare exceptions.          
  
      Every day include healthy fats, like from nuts, olive oil, or avocados.
 
      At each meal be sure to balance carbs, protein and fat. Calorie counting
      is generally not necessary. 

      Eat approximately every 3 hours, drink plenty of water, and do not skip meals.

      Move a bit. I go for a few walks a week, and fit in mini-walks as
      possible throughout the day.             

Breakfast – 30 grams carbs

   Examples:

         Two slices whole grain toast with butter, 1 egg

         1 slice whole grain toast, 1 egg, and 1/2 piece of fruit (apple, banana or
         grapefruit)

         Whole grain English muffin with butter, Greek or plain yogurt with almonds

         Greek or plain yogurt with whole grain oatmeal and almonds

         Whole grain oatmeal (not Instant) with berries and walnuts  

         --> Occasionally, if extra hungry, add sautéed vegetables and cheese to egg
             and toast breakfast.

Snack – 15 grams carbs

   Examples:

         Whole grain pita and hummus

         Raw veggies and hummus

         Raw veggies and cheese

         Celery and peanut butter

         String cheese, whole grain crackers (like low sodium Triscuits)

         String cheese and ½ apple        

         Cottage cheese and fruit

         1/2 fruit and low sodium nuts

   + Coffee with unsweetened half and half, unsweetened green or black tea, or
     sparkling water with 2 tbsp. lemon or other fruit juice.

Lunch – 30 to 45 grams carbs

   Examples:

         Large salad with chicken or turkey and lots of veggies and your choice
         dressing (remember to count dressing carbs), 1 slice whole grain bread with
         peanut butter and ½ banana, Milk

         Whole grain sandwich with meat, veggies, etc.

         Marinara meat sauce on steamed veggies instead of pasta, Whole grain
         English muffin with olive oil

         Marinara meat sauce on steamed veggies instead of pasta, A whole orange

Snack – 15 grams carbs

   See morning snack examples

   + Coffee with unsweetened half and half, unsweetened green or black tea, or
     sparkling water with 2 tbsp. lemon or other fruit juice.

Dinner – 30 grams carbs

   Examples:

     Grilled chicken or steak or fish, ½ sweet potato, Veggies, Whole grain
     toast or English muffin with butter    

     Grilled chicken or steak, Veggies, 1 serving whole grain pasta or brown rice
     with olive oil and parmesan

     Flat bread pizza:          

        - Whole grain pita, naan or tortilla(s)

        - Olive oil or marinara spread

        - Chicken, beef, seafood or tofu

        - Favorite veggies

        - Fresh garlic

        - Cheese

        - Broil for 5 minutes

For an occasional dessert, go for approximately 20 grams of carbs 1-2 hours after dinner; ½ a bar of 85-90% dark chocolate, with a side of roasted almonds or milk, is a good option. A graham cracker with peanut butter is another good fix. Although natural is best, there are many low calorie, low fat frozen dessert options, too, like Skinny Cow ice cream sandwiches or Greek frozen yogurt popsicles. I suggest having dessert not more than once a day, and not every day.