The Diet

I want to say right here, right now that I am not on a diet. I have never been on a diet and never will be on a diet.

Say a word too many times and it loses all meaning. Tartlet anyone?

So, how am I losing the weight that I gained to get me to 28 stone? I had a complete change of diet. A diet is what you eat, not what you don’t.

Breakfast is usually a porridge pot or Muesli, somewhere around 200 calories. Lunch will be salad or if I am at work a mugshot with a couple of ryvita, combined with a couple of Belvita breakfast biscuits. Around 300 calories for that lot.

Dinner is then a normal evening meal, but, instead of a jar of curry mix poured over chicken it will be something made from scratch. Depending on mood his will be anywhere from 185 to 600 calories.

It is well documented that an adult male intake should be no more than 2,500 calories. Some days I am struggling to make 1200, the absolute minimum required to survive.

If you a trying to lose weight do NOT “go on a diet”. Change the diet you already have.

One of the biggest motivators for me has been to log everything I eat on MyFitnessPal. It will total my calories, take account of excercise I do (via my iPhone of Apple Watch) and will tell me when I am approaching limits for sodium, carbs, fat etc.

If you choose to use the app, go for it, but bear this in mind: for the first week make no changes to your diet, just get used to logging. Then look at where you can save a few calories. Instant Coffee with one sugar is 97 calories. Three coffees and a belvita biscuit is not a good breakfast! Perhaps if you need the coffee you can drop the mid afternoon choccy bar and substitute it with a piece of fruit or a measured quantity of nuts…

Oh, and eat breakfast. Every single day.

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Spiced Beef With Veg Recipe

One of my Mum’s recipes that she was given in the early seventies, still a family favourite! This is great for using up left over roast beef.

Serves 5, 4 oz of meat per person.

Ingredients

566 grams (20 oz) Roasted Beef sliced.

1 tbsp Worcester Sauce

2 tbsp Tomato Ketchup

4 tbsp oil (vegetable or olive)

2 tsp English mustard

1 tsp Sugar

Instructions

Blend all the ingredients (not the beef!) in a bowl.  Lay the sliced beef out on baking trays and cover with the mix.  Leave it to marinate for 30 minutes.

Bung it in the oven at 425 degrees F and cook until it’s sizzling and hot.

Serve with new potatoes and veg (cabbage, carrot etc).

Yummy!!!

Recipe Experiment

We have an ongoing argument with many recipe websites.  These arguments come about because they website formats the page in a strange fashion or includes two items.  Like this recipe from ITV.com where they have Chicken Madras and onion hajis on the same page.  This makes it a real ball ache to try and import to MyFitnessPal for calorie tracking.  So, I have stolen the recipe and am copying it here to see if it will import any better.  This has been modified to suit us as two people rather than the 4 persons from the original recipe.

Serves: 2 persons
Preparation time: 20 minutes
Cooking time: 30-40 minutes

Ingredients

200 grams of cooked diced chicken breast (frozen)
juice 2 large limes
2 tsp any vinegar
salt
2 tbsp vegetable oil
1 large onion, very finely chopped
2 cloves garlic crushed
2-3 teaspoons curry powder
1 x 400g can chopped tomatoes
1 tbsp tomato paste
200mls chicken stock, approx

Go see the original recipe for how to cook it!

MyFitnessPal – A demanding Taskmaster!

I love My Fitness Pal, it’s a great way to track my calories for each day along with tracking sodium, carbs, fat, sugar etc. I only have the free version but it is doing what I want it to.

This makes me giggle though:


Well, I have a bit of a problem with logging my snacks. It’s an obvious problem. I haven’t had any snacks! Nothing, nada, zip.

I am not doing very well today actually, I have eaten very little, porridge for breakfast and a cuppa soup and three Riveta for lunch.  Calorie count is low:


MFP is very good at warning me (when I complete the day’s diary I should be consuming at least 1200, preferably 1400 calories per day. Unless I have Chinese food for dinner then I am gonna be very short for the day (and rather hungry).

Now, how far is it to the Chinese Takeaway and will it count as excercise if I “power” walk instead of drive…