I lost nine pounds over 27 days. Of course, that was before yesterday’s debacle of eating junk and/or fatty foods while under stress. It’s a fairly high number of pounds lost in four week’s time, which indicates to me that my choices, which avoided sugar flour and dairy, were a bit one-dimensional. I have to expand my varieties.

For the most part, though I wasn’t hungry this month, I realized my nutrition was not complete. So now I rotate vegetables and have added fruit to my morning. I am a bit high in my Hemoglobin A1c test, so I have to watch sugars of any kind. However, I need some of the nutrients that fruits provide. Next month I will focus on healthy choices over weight loss.

MORNING:

Berries, mostly blueberries and raspberries. Blueberries, known as “brainberries” have polyphenols that may help with digestion, weight management, diabetes, neurodegenerative and cardiovascular diseases, and generally protect against oxidative damage from inflammation.

Not eating protein the very first item in the morning will slow down my weight loss, but it needs to slow down anyway. I have to take care of my body on the journey, and that means more good, diverse food with nutrients currently missing by my lack of fruit and vegetable variety.  Fruit needs at least 30 minutes, since it needs different digestive juices, before I send protein down. The protein might be an egg, a piece of chicken or a green smoothie with plant-based protein smoothie or collagen.

LUNCH:

Moving forward:  I seem to do well on about 3 to 3.5 ounces of protein, but might have 4 ounces to make sure I am not snacking before dinner during my afternoon “hungry time” of 3-4:00. Add to this 6 ounces of veggies and a tablespoon of healthy fats, which I can use for salad dressing or half an ounce of a dry fat like nuts.

DINNER:

Just about the same as lunch, but I can add 8 ounces of salad greens.  If this seems like a lot for an evening meal, I can split the veggies and have more at lunch, or have half the salad at lunch as well.  The same amount of fat again.

So what do you think? Would this be a plan you might use? Let me know your thoughts below!