Dieting for Lent

[Kendo_Bunny]

Since I weigh about 100 pounds more than I want to, I figured the best way to jump start my weight loss was to give up unhealthy foods for Lent. I'm already pretty active (at least when I'm not snowed in). My weekly exercise schedule is 1 hour of belly dancing, 2 hours of fencing, 1 hour of yoga, 45 minutes of weight training, and walking 10 miles (excluding the walking around my very hilly campus). I can climb three flights of stairs without getting winded, which I heard was one of the best tests of basic fitness, and I climb three or four flights of stairs four times a week.

For Lent, I've decided to give up all high fructose corn syrup, all white flour, and limit my added sugar intake to 40 grams or less daily. I'm planning on limiting the high carb, starchy food (I'd give up bread and potatoes, but St. Patrick's Day comes smack in the middle of Lent, and I've already got a feast planned). I have a very bad metabolism, so straight fasting is right out, but I figured a fast from unhealthy foods would accomplish the same purpose. I'm leaving out the religious aspects in this topic, though I'm not planning on just using Lent as an excuse for dieting, but it does have spiritual significance to me.

Any encouragement or suggestions would be appreciated.

[psyck0]

A good meal plan is:
Breakfast: some starchy carbs, lean protein, fruit, moderate healthy fats
snack: veggies, healthy fats, lean protein
lunch: veggies, healthy fats, fruit, lean protein
snack: veggies, healthy fats, lean protein
dinner: veggies, healthy fats, lean protein

Notice the trend: lots of veggies, lots of protein, few carbs and not too much fruit. You can stick a little more fruit in, an extra piece a day or something, and you can stick a little more carbs in, say a small side of rice for dinner or a sandwich at lunch, but try not to modify it too much. You also don't have to satisfy every food group every meal but keep it balanced- don't drop veggies or protein for ALL of snack, lunch, snack.

The best things to stop eating are pop, juices and booze. All absolutely loaded with calories, with no fiber to fill you up either. Healthy fats are fish, avacado, etc; meat fats are not quite as healthy but still just fine (bacon fats, for example are really fairly healthy, although they don't have the omega-3s of course). Saturated fats don't seem to be as bad as we once thought, but the trans are definitely bad.

If you don't cook for yourself, start. Cook or prepare 90% of your meals from fresh ingredients. Also, record what you eat. You can count your calories if you want but you probably don't have to yet- just record what you eat and if you don't lose weight, cut out a little something until you start.

Oh, giving up white flour completely is unrealistic. I make my own whole-wheat bread and it is 50% white flour and still fairly dense. You pretty much need some white flour unless you want to eat a brick, because the whole grains don't have anywhere near as much gluten, which is what makes the bread able to support itself.

Definitely don't fast. Fasts and cleanses are always terrible ideas period, full stop, exclamation mark.

[matko5]

First of all, cudos to you for starting to lean out. Just don't do it for the Lent, do it NOW. : )

If you can, increase your time weight training to at least 2x a week. Only way to speed up a slow metabolism is to add more muscle onto your frame, and weight training is the best way. All that lean protein you should be getting will also be used to build muscle, instead of just going trough your system.

Dr. John Berardi has some great ideas, there are a few videos of him on youtube, you should check it out.

[Kendo_Bunny]

The best things to stop eating are pop, juices and booze. All absolutely loaded with calories, with no fiber to fill you up either.

I drink soda and alcohol about once a month, and rarely drink juice (except for the occasional Naked Juice smoothie, which does have fiber).

Healthy fats are fish, avacado, etc; meat fats are not quite as healthy but still just fine (bacon fats, for example are really fairly healthy, although they don't have the omega-3s of course). Saturated fats don't seem to be as bad as we once thought, but the trans are definitely bad.

I eat a lot of meat, as my cholesterol levels are too low. My body gets entirely out of whack if I don't eat a good amount of meat. I get most of my non-meat fat from olive oil, and I try to have one or two squares of dark chocolate a day.

If you don't cook for yourself, start. Cook or prepare 90% of your meals from fresh ingredients. Also, record what you eat. You can count your calories if you want but you probably don't have to yet- just record what you eat and if you don't lose weight, cut out a little something until you start.

I do that. I'm a recovering bulimic with anorexic tendencies, so I'm not allowed to count calories. My eating schedule is still all screwed up : I eat mostly healthy foods, but I eat them in weird proportions at weird times.

Oh, giving up white flour completely is unrealistic. I make my own whole-wheat bread and it is 50% white flour and still fairly dense. You pretty much need some white flour unless you want to eat a brick, because the whole grains don't have anywhere near as much gluten, which is what makes the bread able to support itself.

Yeah, but the gone white flour is just for Lent. I'm sensitive to gluten, but not sensitive enough to have a real problem. Just enough that it keeps me fat.

Definitely don't fast. Fasts and cleanses are always terrible ideas period, full stop, exclamation mark.

This is a Lenten fast, which is different. Lenten fasts aren't about cleansing the body by not eating, but about focusing the body, mind, and soul by fasting from rich or unhealthy foods. Kind of like pre-Passover giving up of leavening. If I was going all out, I should be eating only fish, plain vegetables, occasional pieces of fruit, and plain brown bread.

Thank you for your advice I'll use as much of it as I can.

Thank you also, matko5, but I figure I'll be best able to stick to the diet with the added motivator of Lent.

[caje]

Limiting Sugar and processed carbs is the number 1 concern, everything else is substandard to that. Eat as little sugar, wheat, potato's, rice, etc. as possibly, get most carbs through veggies and a little bit of fruit.

EAT MEAT, which it looks like you do. Make sure you supplement with fish-based Omega 3's unless you are eating a lot of pasture raised, grass fed beef or other naturally raised animals that contain Omega 3 in a proper ratio to Omega 6. (which is preferred but can get expensive)

Giving up white flower is perfectly possibly if you also give up whole-wheat. Just say not to wheat.

Exercise: Get in High Intensity Cardio, Sprints with running, swimming, rowing etc. Try Tabata's (20 seconds of work 10 seconds of rest 8 rounds) and other forms of that. (different work periods and rest times, amount of rounds)
For Strength training I suggest Starting Strength (which is highly recommended on this board) but without doing GOMAD.

[Nath]

I try to have one or two squares of dark chocolate a day.

Why?

[Kendo_Bunny]

I try to have one or two squares of dark chocolate a day.

Why?

Dark chocolate has got a lot of antioxidants and heart-healthy phylenols and flavanoids, it has natural compounds that help combat depression, and I have a huge sweet tooth which is easier to live with when I allow myself a bit of chocolate-y goodness. Two squares of dark chocolate are about 110 calories and 8 grams of sugar, which doesn't seem like a bad trade off for the physical and mental health benefits, plus preventing me from feeling deprived and falling off the wagon. I also find dark chocolate very satisfying, and I'm never tempted to polish off a whole bag.

[Nath]

Antioxidants and polyphenols and flavanoids ? (Assuming 'phylenol' was a typo.) My understanding is that flavanoids are a kind of polyphenol, with antioxidant effects. The chemical in question is a catechin, and is closely related to similar substances in tea and wine. The physical benefits can be gotten elsewhere, without 8g of sugar added to your daily diet, though it may still be worth the psychological benefits. (Not that 8g is going to make a dramatic difference one way or the other.)

I keep a tin of unsweetened cocoa around, and get my chocolate fix that way. Throw a spoonful into oatmeal or milk, or even savory dishes like chili. Or put it on fruit, or mix it into peanut butter. If you want the catechins, look for the bitter, non-Dutch processed stuff.

[Kendo_Bunny]

^ yeah, that's what I meant. I don't care for red wine or tea, so that leaves chocolate. Two squares for all the health benefits without overloading on sugar, fat, or calories. A friend suggested that I mix some cocoa powder into Greek yogurt as well.

So for the next 40 days, all the lean meat, vegetables, and fruit I want. I'm going to try to go fairly low GI, so less grain. Very few processed foods, nothing with breading, and nothing bursting with sugar. I'm going to try to be more active and more proactive with my life... Lent is supposed to be a time of spiritual rejuvenation through humility and self-control, so I'll see what I can do with bringing both my life and body on track.

However, in the last month, I lost 4 inches of fat: 3 off the hips and 1 off the waist. My ultimate goal, measurement wise, is 10 inches off the hips, 3 more off the waist, and 5 inches off the thighs. I'm a big girl, and I'm going to stay big, but I'm not going to be flabby.

[Kendo_Bunny]

10 days in:

Noticing some improvements already. My skin looks clearer and my hair is falling out less. I've been needing less sleep. I've also lost another half-inch off my hips. I'm coming down with a cold, but it's more achy and less sniffly than usual, so maybe it won't last that long.

At the moment I'm eating mostly meat, eggs, cheese, oranges, pineapple, bananas, apples, yogurt, salads, sugar snap peas, baked potatoes (usually stuffed with some meat and cheese, not buttered), and brocolli. I've been home less, so I haven't been cooking as much as I usually do. Too many dirty dishes, but it's almost Spring Break, which means Spring Cleaning. Feels good to clean out the schoolwork, my body, and my house at the same time... now if I could only stop procrastinating.

[Kendo_Bunny]

And, nearing Easter, it seems that I'm more gluten-sensitive than I thought I was. I usually have stomach pain bad enough to make me cry at least once a month. Have not had that since the start of Lent.

I fit into my leather pants today, which I haven't been able to do in 2 years. I've lost 3 1/2 inches off my hips and 1 1/2 inches off my waist. Doesn't seem like a lot, but that's in less than 2 months. I need to stop thinking of things in terms of dramatic weight loss, but in how much those 5 total inches of fat in 2 months add up. If I lose 5 inches of fat every 2 months, then I'll be at my target measurements in a little over a year.

I figure after Lent, white flour will be a monthly treat or so. No more indulging in a pizza, a pie, a cake, and cookies all in one month - I'll pick my one portion of white flour treat and stick to that. Not being in crying, screaming pain will definitely help with that resolution.

[caje]

And, nearing Easter, it seems that I'm more gluten-sensitive than I thought I was. I usually have stomach pain bad enough to make me cry at least once a month. Have not had that since the start of Lent.

I fit into my leather pants today, which I haven't been able to do in 2 years. I've lost 3 1/2 inches off my hips and 1 1/2 inches off my waist. Doesn't seem like a lot, but that's in less than 2 months. I need to stop thinking of things in terms of dramatic weight loss, but in how much those 5 total inches of fat in 2 months add up. If I lose 5 inches of fat every 2 months, then I'll be at my target measurements in a little over a year.

I figure after Lent, white flour will be a monthly treat or so. No more indulging in a pizza, a pie, a cake, and cookies all in one month - I'll pick my one portion of white flour treat and stick to that. Not being in crying, screaming pain will definitely help with that resolution.

Congratulations on your diet transformation. Pain avoidance does wonders for motivation .

[Kendo_Bunny]

I've had a bit of whole grain bread during all of this, and some potatoes, but nothing excessive on either. I also tried gluten-free bread, which is all right if I really want a sandwich. I'll probably start avoiding any potatoes but baked (which are lowest on the GI scale) and stick with stuffing them with lean meat, steamed veggies, and a bit of tasty cheese. I also discovered a fondness for roasted sweet potatoes, which is also lower GI.

I'm eating a lot of fruit, considering it's the most portable thing. I have a high protein breakfast (usually a ham steak or a few links of turkey sausage and/or eggs, plus a cup of Greek yogurt with fruit), an orange in mid-afternoon, a piece of low-fat string cheese while I'm making lunch (some leftover meat from the night before or a large salad, and my daily allotment of carbs in either whole grain pasta or brown rice), another piece of fruit between lunch and dinner, and then salad, steamed veggies, and meat for dinner. Before bed, I'll have another snack of fruit and mixed, unsalted nuts, and sometimes a cup of tea or a fiber drink sweetened with stevia.

I thought about trying other high protein foods besides meat, but I really like all varieties of meat and I don't like tofu. I can't eat enough nuts or eggs to really be going high protein.