Eat Chocolate And Lose Weight? Admit It You Hate Me Don’tcha? #24 Apr 2014

I lost weight again. I have now gone down to 107.6kg and I have lost an X too. Instead of being an XXXL – I am now an XXL. Woo Hoo! :)

If I keep going just a bit further I will drop to less than 17 stone. That is a whopping 3 stone off since this all began. To put that into perspective that’s 3 car tyres removed from my body weight.

I can’t honestly say the restrictions my doctor put me on have in any way hampered my love of fish and vegetables but with Easter comes the temptation of chocolate. So what I did was give in to it. I had a little chocolate.

They say a little of what you fancy does you good. In this case it was obviously meant in a morale boosting kind of way. I am now completely over the chocolate cravings and am back on the low carb band wagon once more.

Eat chocolate and lose weight? Admit it – you hate me don’tcha?

 

 

 

Low Carb Diet Menu for a Day

Lost weight again. Now down to 108.9kg. I’ve lost 8.6kg since February. Some of you have been asking me to say what low carb or low fat foods I eat through a whole day instead of just putting down example meals. Well all I do is record everything in FatSecret. A great little app. Here’s an example of a day’s menu for me:

To read the numbers below remember this pattern — Fat – Carbs – Sugar – Prot – Cals

Breakfast Totals 15.78 7.85 2.11 16.72 245

Scrambled Egg (Whole, Cooked)
2 large — 14.90 – 2.68 – 2.11 – 13.53 – 203

Sainsbury’s Chunky Vegetables
1.1 x 100g — 0.88 – 5.17 – 0.00 – 3.19 – 42

Lunch 14.54 – 8.32 – 2.30 – 36.98 – 329

Tesco Lighter Than Light Mayonnaise 1 tbsp, 15 ml
0.80 – 0.90 – 0.90 – 0.00 – 14

Co-Op Sweet & Crunchy Salad 1 pack
0.40 – 7.00 – 1.40 – 1.30 – 40

Smoked or Cured Ham 160 g
13.34 – 0.42 – 0.00 – 35.68 – 275

Dinner 16.74  - 15.50 – 6.75 – 43.61 – 384 (Shared this meal with my Wife)

Tesco Chicken Breast Fillets (130g) 1 breast, 130 g
3.40 – 0.00 – 0.00 – 37.40 – 180

Tesco Pak Choi 100 g
0.20 – 2.20 – 0.00 – 1.50 – 17

Tesco Closed Cup Mushrooms 50 g
0.25 – 0.20 – 0.10 – 0.90 – 8

Aubergine 100 g
0.19 – 5.70 – 2.35 – 1.01 – 24

Tesco Red Pepper 1/2 pepper, 50 g
0.20 – 3.20 – 3.10 – 0.50 – 18

Philadelphia Simply Stir 100 g
12.50 – 4.20 – 1.20 – 2.30 – 137
If you must snack – try nuts; Brazil, Hazel Almond almost any kind will do. They are great low carb value for money! Or if yoghurt is your thing how about a plain greek style with a teaspoon of berries like raspberries or blueberries. It gives me that surgaryness I crave whilst being kind to my liver.

Go for it, you know you want to.

My low carb diet diary #23 Apr 2014

I am NOT on a diet: Last week I was 109.9kg. This week I am 109.2kg. I have lost 0.7kg in 7 days. I have also lost an “X” off my clothing. Now I am only an XXL not an XXXL. That is great. Putting clothes on from the wardrobe knowing I am going to fit them. It certainly makes me feel better about myself. It boosts my self-esteem. It urges me on to do this some more.

Since I was put on this regime that is “not a diet” I have lost a staggering 8.3kg in 2 whole months. That’s 18.29lbs which is 1st and 4.25lbs.

The app I am using to monitor my low carb and low fat input which is called FatSecret lets me do weigh in recordings whenever I want. Sure it nags a little – but it’s okay. It tells me I will be at my target weight in 3 months at this pace. I had to put in a target weight so I told it I wanted to be 100kg (15st 10lbs) because I couldn’t think of any target that really mattered to me.

I am paying attention to what I eat and sticking to the regime my doctor gave me. I could quite easily slip and on occasion I allow myself to do so BUT, (and it’s a big BUT for a reason!), I am only letting myself do this once a month. So last month I had some chocolate – a Crunchie bar and about 7 Minstrels Buttons. I did this to fix the craving and not to treat myself. I haven’t done that since and will not do it again this month. I have given myself permission to eat food without considering it a reward for hard work or success. That was the old me. The alcohol drinking, pizza chomping me that is being re-trained. I am still a “recovering fataholic” I don’t suppose I will ever stop that part of me from existing but I am taking it one day at a time. And one kilogramme at a time.

I had KFC chicken on Friday just gone. Only original recipe cuts and with as much skin removed as I could peel off. The breadcrumbs are bad for my regime. I don’t eat KFC fillet strips for just that reason. The chicken is nicer but the breadcrumbs are a killer for weight gain! I NEVER have fries nor drink nor sides. And I’m losing weight. I watch what I eat go into my app. A lot of people pretending to diet say to me “I watch what I eat” and I have to laugh when I reply so show me your records and they say well I don’t record it – I’m just careful. That is how you fool yourself folks. You lie even to yourselves.

People say to me “I haven’t got time in the morning to cook all that” or “what do you eat?” like I am following some magic plan they can buy off the internet or shopping channel but this is just simple old me being strong because if I am not I will shut down my liver. What part of your body is crying out to be healed by you?

Stop it and get it all recorded whether its an app or a paper diary it doesn’t matter because only when you pay attention, only when you know what you are putting into your mouth, (over months not hours or days), will you understand what you are doing to yourself.

Low Carb Breakfast Recipe – Kippers, Eggs & Veg

I was looking for a way of getting away from the frying pan or grill for my low carb breakfast foods and played about with some ingredients. It went rather better than expected:

I like kippers in the morning and normally I would grill them to get them nicely hot and crispy but I wanted to steer clear of the grill or frying pan to see if it was possible to still eat low carb food in a tasty way. So I bought some kippers that just needed a burst in the microwave. Lovely. What next?

So eggs – I’m allowed 2 a day on my regime. Now normally I would scramble in the frying pan but this time I microwaved them. They came out a bit dry but otherwise not bad for a first go. Right then – anything else?

Oh how about my lovely low carb veg first thing? I like to dig out a pack of frozen broccoli and cauliflower florets and chuck them in a veggie omelette for breakfast sometimes. Can these be microwaved? Yes it would appear they can and it worked a treat.

This from Wikipedia:    A kipper is a whole herring, a small, oily fish, that has been split in butterfly fashion from tail to head along the dorsal ridge, gutted, salted or pickled, and cold smoked over smouldering woodchips. 

Kipper

Kipper

Kippers are a very tasty fish option and I have discovered they are so easy to cook. Fish is great low carb diet value food because it is not just a tasty meat but it also feeds you omega stuff which is apparently a good thing to eat as well as iodine you wouldn’t otherwise get.

Here’s what I did…

It was 29/03/2014 I pierced a bag of kippers and butter several times to let air escape during the cooking process then chucked them in the microwave for 3 minutes. Ping!

I then whizzed a couple of eggs in a glass bowl and nuked it for a few minutes until the eggs cooked. Ping!

I measured out my normal 110g of veggie florets onto a plate and popped them in the microwave for 1.5 minutes. Drained the ice-water away and then put them back in the microwave for another couple of minutes until it steamed up nicely.

Time to plate it all up and eat this lovely low carb food. Nuking the veg left it tasting really fresh. Not sure why. I’m just saying.

Low Carb Kippers

Low Carb Kippers

I managed to remember to photograph the plated food, I was really hungry and just so you know this tasted great.

Low Carb Breakfast Recipe – Microwaved Kippers, Eggs and Veg

  • Prep time around 10 mins
  • Cooking time (combined) around 15 mins. Wasn’t really counting.
  • Make sure everything is prepped the night before and you are good to go.

Here are the Nutrition Values for this great low carb dinner:

Fat - 63.86  Carbs - 6.47  Protein - 54.83  Calories - 824

  • Ingredients:
  • This is what I had this time around – it varies:
  • A boil in the bag or microwave version of kippers. I prefer Yarmouth Kippers but these were from Abroath I believe.
  • 110g Supermarket Frozen Broccoli & Cauliflower
  • 2 Eggs

Don’t forget to weigh ingredients into the pan using scales and record each ingredient into the app or diary of your choice.

This low carb breakfast has the added nutritional bonus of being low salt and low sugar too.

Remember – I live in England and wherever you are reading this from your local supermarket might not stock the same stuff that I used so just remember it is possible to make your own. Just gather the veg you like, and follow my method and you’ll be on your way to a great meal.

I use an app to record all my food intake called Fat Secret it is just like a similar one my friends use called My Fitness Pal - both seem to work well and give you a wide raft of diet information and functionality. One of the main reasons I use it is to record the big ingredients like the meat, fish and the veggies but it also lets me take stock of the sauces, dressings and condiments which sneak up on you while you’re trying to add flavour to bland foods. Its great for making me pay attention to what I eat.

I am after all is said and done not actually dieting. I am following a “pay attention diet plan” which has a happy side effect that means I am losing weight. Read my personal Low Carb Story to get a proper understanding if you want or have the time.

Copyright Mario Chappell 2014

Low Carb Dinner Recipe – Poached Cod & Eggs Yum!

My wife went shopping for sundry foods a few days ago and found a terrific bargain price on cod. She phoned me up straight away to see if I needed some more cod in the freezer. Well to be honest I did and the price was irresistible so she brought home 2 kilos of cod loins. At first I thought it was going to be the dregs off the factory floor, re-pressed together or some sort of fiddle but this was the genuine bona fide deal. Fresh smelling cod loins and good sized pieces it was too. It was quickly wrapped into Mario sized portions and bundled into the freezer until this morning when I thawed a piece for my tea tonight.

I like my fish steamed or fried normally but recently and in honour of the whole low carb ideology I have begun to poach my fish in a large open frying pan, (coz I’m lazy).

So anyway cod loins are so easy to cook. Fish is great low carb diet value food because it is not just a tasty meat but it also feeds you iodine you wouldn’t otherwise get, is incredibly low fat and low in carbs and easy to cook. It’s about the best food there is for a low carb diet. As usual with my recipes I used what was to hand in the freezer. I used broccoli and cauliflower because they are low carb options compared to some of the other frozen veg you might buy like carrots and peas. As long as you check what you are eating into whatever food diary method you use (FatSecret in my case) and record the nutritional info you should be okay with most any veg.

Here’s what I did…

Today is 23/03/2014 I put about half an inch of water freshly boiled from the kettle into a frying pan and immediately put the heat on to about half power and waited. I was looking for a gentle bubble only. Once I got that I nudged it down another bit until the slow bubbling stopped almost completely. Then I knew the water was perfect for poaching fish. I placed my very thick piece of cod into the water. Because it is a loin it has no bones or skin but cooking this way it really doesn’t matter what your fish looks like. Cod with a skin on works just as well in a poaching scenario.

I don’t time stuff, I work on how it looks – with fish you just have to be patient. When it looked cooked enough to survive the process I turned it over to cook the other side of the fish.

While that was going on I grabbed 2 eggs from the fridge and measured out around 100g of my frozen broccoli and cauliflower mix I picked up from the local supermarket. I began by nuking the veg for 2 minutes then drained the subsequent water away and let it stand until the fish was done. Once the fish was ready I drained the loin fillet and nuked the veg for a further 1 minute. Steam rising? Great! Ready to eat! I got the fish onto a plate and then comes the tricky bit. Poaching eggs in water. You have to be very controlled when you do this but it’s great fun when it works well. Tonight, for me, it worked really well. The eggs were runny soft and perfect. I put the eggs over the fish and plated up the veg.

Nuking the veg left it tasting really fresh. Not sure why. I’m just saying.

I forgot to photograph the plated food, I was really hungry, sorry. So here’s a photo of some cod:

Low Carb Cod Loins

Low Carb Cod Loins

Low Carb Dinner Recipe – Poached Cod and Eggs

This yielded me a good amount of food on a plate and filled me right up. It gave me the kind of thump in my belly that I need to feel “right.” I guess once I have lost the weight I will inevitably face another demon – portion control!

But me being me I still managed to have a lovely dessert about an hour later! A yoghurt and some low carb, low sugar almonds.

I have had to figure out how I can have satisfying meals with a low carb count. There isn’t a fancy low carb recipe book for me to follow, no fancy articles in the Sunday Papers to cut out and keep. This meal plays to my favourites and delivers bags of flavour and it works because the zero carb fish gently poached in water works by adding moisture easily to the bite bringing the whole mouthful together beautifully. I’m eating this on a Sunday evening. And again please notice the limited washing up! Easy. Just remember that if you want to add other veg the greener it is the better it is for you – keep it green to keep it keen on carb values.

Low Carb Dinner Recipe – Poached Cod & Eggs

  • Prep time around 10 mins
  • Cooking time (combined) around 30 mins. Wasn’t really counting.

Here are the Nutrition Values for this great low carb dinner:

Fat - 13.31  Carbs - 2.55  Protein - 85.21  Calories - 492

  • Ingredients:
  • This is what I had this time around – it varies:
  • 310g of Thick Boneless and Skinless Cod Loin
  • 110g Supermarket Frozen Broccoli & Cauliflower
  • 2 Eggs

Put it all on a plate and do it!

Don’t forget to weigh ingredients into the pan using scales and record each ingredient into the app or diary of your choice.

This dinner has the added nutritional bonus of being low salt and low sugar too. This fabulously low carb dinner came to under 3 carbs for what turned out to be a real gut full of food. In fact my whole day was very low carb

Remember – I live in England and wherever you are reading this from your local supermarket might not stock the same stuff that I used so just remember it is possible to make your own. Just gather the veg you like, and follow my method and you’ll be on your way to a great meal.

I use an app to record all my food intake called Fat Secret it is just like a similar one my friends use called My Fitness Pal - both seem to work well and give you a wide raft of diet information and functionality. One of the main reasons I use it is to record the big ingredients like the meat, fish and the veggies but it also lets me take stock of the sauces, dressings and condiments which sneak up on you while you’re trying to add flavour to bland foods. Its great for making me pay attention to what I eat.

I am after all is said and done not actually dieting. I am following a “pay attention diet plan” which has a happy side effect that means I am losing weight. Read my personal Low Carb Story to get a proper understanding if you want or have the time.

Copyright Mario Chappell 2014

My low carb diet diary #22 Mar 2014

This is not a low carb posting. It’s just a blog posting about my hospital appointment.

The last time I went to see my doctor she told me she would get a scan of my liver sorted. That was January.

My appointment came around today (March) and so I went to the hospital for what was loosely described as an ultrasound scan.

I waited around for ages in reception, overhearing conversations from about 5 different languages, none of which were English. I would feel upset about that except I speak Spanish fluently so I am that “bloody foreigner” whenever I am with my Mum and we want to talk about the English people nearby.

Anyway I got called in and when I was in there I got gel liberally smeared about my midriff and then the doctor did her thing and ushered me out. She scanned my liver and my spleen.

I swear I waited for about an hour and was dealt with in 10 minutes! No wonder they call it the “waiting room”. Gotta love the British NHS

Apparently my liver consultant will get the results and decide if she wants me to come in or not, as she pleases.

I feel like a cow some times. Honestly…

 

My low carb diet diary #21 Mar 2014

Today I am past another low carb diet hurdle.

I had a lot of trouble getting away from 113kg. Well I have done it and this morning recorded 112kg for the third time. Brilliant. Now look at this YouTube clip then read the rest of this blog:

http://www.youtube.com/watch?v=CW-pQwJTjck

The app I am using to record my low carb food intake and weight history is called FatSecret. You can find it on the internet along with a bunch of other apps. It isn’t unique – but for me it’s my “best buddy”. It keeps me where I need to be – mentally fixed on the goal.

My goal is to give the “Liver Witch” some blood at the end of this three months period which doesn’t make her nose wrinkle when she reads the results. I’m staying on this low carb regime because she told me to and I am motivated for that sole purpose to keep going. I am not looking past the prize right now, too scared to be honest with you.

But I am left to wonder how many others can say they really stick to their low carb diet or low fat diet. I know when I was trying to actually diet I was rubbish at it. The odd indiscretion as a meal would lead to an indiscretion as a day and then a week and so on, you get the picture. It is too easy when you are dieting to say “one won’t hurt” or “I’ll restart the diet tomorrow”. And in terms of marketing and media these platitudes will work to sell proverbial ice to Eskimos or in truthful words – the usual crap to the masses. They use fancy words and pictures to hook you in to this fad or that fad. But please just stop and think a while. Can you really stick to it? If the answer is yes, with effort, then don’t do it guys. Don’t fool yourself into getting fatter. You will just feed the bank balances of those who market the dieting products at you.

I have lost a whopping 14kg by not dieting. By just “paying attention” to what I am eating.

I cannot underline enough how easy this really is. You just record it all and get ready to be honest with yourself. Record the chocolates, the cups of tea and milk, the biscuits, the sandwiches, the butter in the sandwiches, the relish in the sandwiches, every little thing you consume, no matter how small, record it right alongside the main meals. You cannot pay attention if you don’t know what you are doing.

Then figure out what makes you fat by looking at the proportions of food types you are consuming. I was ordered onto my low carb regime by a doctor who left me in no doubt as to why I have to do this but along the way I have studied my own results and found that I used to eat too much carb and fat and protein mixed together.

Now I eat mainly fish and vegetables. Whether it is 350g of steamed cod and vegetables or a can of tuna and salad leaves or a bag of prawns cooked in butter with chopped garlic pieces, fish is fish in my book and it lets me snack on stuff my previous diet would have a heart attack over like peanuts. You see fish and vegetables are low carb options that are also low in fat. I decided unilaterally that it would be healthier to keep the fat content down. I noticed (using Fat Secret) that my daily fat intake was well over 100 so I just decided to lower it.

These days my body seems to be in a constant state of ketosis. My wee smells awful but the weight is melting off me. I have nothing but praise for a regime that allows me the option of eating large portions of food I love and still losing weight constantly. Other people are noticing too. My clothes have become baggier. My default belt notch recently moved one spot along, people are complimenting me. And I am not even dieting in the traditional sense.

Isn’t it time you stopped dieting too and just learned how to pay attention instead?

You should, shouldn’t you?