Here
it is another year has passed and I am trying once again to get a
handle on my weight problem. This time however I am dealing with
another problem besides being overweight. I have a major hernia to
deal with which may affect my ability to exercise and how many inches
I will be able to lose. On December 21, I ended up in the hospital with an asthma attack that would not respond to the medication I had at home. A simple head cold sent me there for several hours, Losing weight will definitely help with the asthma issues that I have. Because of this I have also been having major problems with acid reflux. The asthma irritates my stomach and makes it worse. All of these things are controllable if I follow the diet and stay on plan.
My
plan is to follow a low carbohydrate version of a mediterranean-style
diet. It is built on the premises set by Dr. Steven Parker. The
guidelines for this diet are outlined below. In reading through
some advice, it may be more beneficial until I get completely on plan
by just eating low carbohydrate and not monitoring calories, fats,
protein, and the sodium levels. I think I will do this until Monday
since I have trouble the first week getting in the mindset and
staying on plan and at that time I will begin to monitor exactly what
I eat and at the level suggested by Dr. Parker.
GUIDELINES
for KETOGENIC MEDITERRANEAN DIET
Unlimited
meat, fish, poultry, eggs, and shellfish. (I,
however, will limit consumption to no more than 12 oz. of protein
daily.)
Fish
should be consumed daily – at least 4 oz. (I
will only be able to eat it - Mondays, Wednesdays, Fridays, and
Sundays for lunch)
Olive
oil – at least 2-3 tablespoons daily in salad dressings or in
cooking.
Nuts
and seeds – 1 oz. daily (I
hope to be able to control my consumption after a two week induction
as in the Atkins Diet.)
Vegetables
– up to 14 oz (400g) daily. (In
the two week beginning, vegetable consumption will be 2 – 85g
servings daily. After two weeks, it will be raised to 3 – 85g
servings.)
Cheese
– up to 3 oz daily. (Real,
regular cheese – not low fat)
This is optional as he recognizes that cheese and other dairy can
stall some people. I
will try to limit it to 1-2 oz only for the day.
Wine
- I do not drink alcoholic beverages so I need to try and follow
some of the guidelines it states if you do not drink. The one that
I would try to follow is the 20g piece of dark chocolate (65-85%).
Daily
supplements:
(3)
Fish Oils – 1000 mg
(5)
Potassium – 99 mg
(5)
Chromium – 200 mcg
(3) L
carnitine – 500 mg
(2)
Vitamin D3 – 1000 mg
(3)
Magnesium – 50 mg
At
least 64 oz. of water
Other
condiments, oils, and spices
Coconut oil - 1 T. daily
Butter
– only after the requirement of olive oil/coconut oil has been
used.
Plant oils, vinegar (cider, red wine, and distilled),
mayonnaise (preferably, homemade), yellow mustard (1 tbsp daily),
salad dressing with less than 3g carbohydrates per 2 tbsp daily (use
olive oil based preferably unlimited), Worcestershire sauce (1 tbsp),
A1 steak sauce (1 tbsp daily), lemon juice and lime juice (2 tbsp
daily).
Tea
and coffee in moderation only
Use
cream or high fat half and half in moderation.
