As promised (and late) here is a general outline of what I will be doing over the next 16 weeks, and beyond. You can find a link to the article here
If you don’t want to read the link then basically the researchers with the University of South Australia are looking at how continous dieting and intermittent (on/off) dieting compare.
The inclusion criteria for the research was:
BMI over 27kg/m2
Healthy of have type 2 diabetes managed by diet alone or stable doe metformin
Not pregnant of breast feeding (I didn’t have to worry about this one)
Exclusion criteria was:
Previous surgery for weight reduction
Drinking more than 2 standard drinks per day and not able /willing to decrease (due to high calorie contend)
Participating in any ongoing dietary studies
Eating out more than once a week and not able/willing to decrease for the duration of the study
As I didn’t meet any of the exclusion criteria is was all go from there.
I am sticking to a 5500kj (1315 cals) diet per day and it is structured out so I am meeting a certain amount of fats/ oils, vegetables, protein etc.
A day for me will be broken down as follows:
Cereal: 50g High fibre cereal (3/4 cup)
Bread: 3 Slices per day
Dairy: 2 serves
1 serve is equal to 250ml skim milk
200g diet yoghurt
20g full fat cheese or 40g reduced fat cheese
Fruit: 2 serves
1 serve is equal to 150g fresh or tinned, unsweetened fruit
150ml unsweetened fruit juice
30g dried fruit
Lunch 50g cooked meat, poultry or fish
Dinner 150g of lean meat, poultry or fish (raw weight)
Vegetables: 4 Cups (no potato or sweet potato)
2 cups of salad greens and 2 cups of mixed greens
Fats and Oils: 20g of poly or monounsaturated oil or spread
I am now in my third week and already 2.3kgs down from starting weight (I report back fortnightly) and apart from feeling quite hungry initially, I am on the right track now and starting to adapt.
Along with this I am required to 10,000 steps per day, but since my City to Bay Run on Sunday I have not been feeling the best and haven’t been able to train as much as what I would have liked to.
So with this, I have a couple of extra days of “recovery” and time to finish planning my program which will now start from Monday and I hope to add this to the blog at some point over the weekend.
Until next time, happy fitness!