Here are a few more tips and some recipes to hopefully inspire you:
1. If you are going to cheat, do it with protein and fat. Add a slice of bacon to your breakfast, have a little guacamole, have some extra protein or put some butter on your pancakes— just don’t add any extra carbohydrates for any reason. I also have a ready-to-serve chocolate shake if I am really hungry and need something extra that day; it only has 100 calories and 1 carb.
2. Diet soda: I drink them as long as I get my water. I don’t really see why they care. Are they healthy? Certainly not, but it has helped me with my late night eating—which is the real reason I gained the weight in the first place.
3. Learn how to make perfectly cooked protein and eat lots of varieties. Our main meals are a piece of protein and two or three different vegetables. So, my goal this year was to learn how to make a chicken breast that didn’t dry out, a good steak, pork chops that didn’t taste like rubber, etc. The trick is using a meat thermometer and following some pointers out of a cook book. The America’s Test Kitchen book on cooking meat is excellent.
4. And finally: Plan your cheats and make them a rare occurrence. We have been on this diet for 8 months and it is completely unrealistic to think that you can be on this the better part of a year and not have an extra dessert or carbohydrate from time to time. Both of us have had two days where we ate extra carbohydrates—that is all—so this should not be a weekly or even monthly occurrence.
For example, on my birthday, I had a sushi roll and a piece of cake. I planned it in advance and hopped back on the plan the following day. For me, having an extra carb in the morning sets me up for a bad day, so I think if you need a little extra it might be better to do it at dinner.
And, if you slip up, don’t say “Oh well, I screwed up, I will hop back on tomorrow.” Get back on it right away and drink some extra water.
5. A fast lunch on the run: We eat at Chipotle a lot. We get a salad with meat and use guacamole for dressing. You can also add the fajita vegetables and tomatoes. It is technically (probably) a no-no, but in a pinch, it is a good option.
A few recipe tweaks:
Chocolatey Chip Pancake Mix (product of Ideal Protein):
I do two things with this: I make muffins and I also make the pancakes, but I add some things to make it taste better:
Chocolate chip pancake mix
1 Tab IP Banana pudding mix (optional)
1/4 c Splenda baking mix
Add water to desired consistency
Use the parchment paper cupcake liners and it will make three muffins or about 6 decent-sized pancakes.
Bake at 350 degrees for 10-12 minutes. Test with a toothpick until it comes out clean.
If I add the egg, I am full until early afternoon.
Cauliflower Fried Rice (a huge portion of vegetables):
Take a head of cauliflower and grate it. Heat up a large pan with some butter or some sesame oil, or a little bit of both. Add in some soy sauce and salt to taste (egg optional)
Optional: I add some sesame seeds, garlic and some rice wine vinegar (about 1 tsp) and 1 tsp of Mirin. That creates a nice base and you can add all sorts of vegetables into the mix and make your version of fried rice. Suggestions: red pepper, broccoli, a variety of mushrooms, green onions. Use your imagination and make adjustments as you go along.
You could try making a base that is less Asian inspired and more like a mashed potato or something spicy. I just make it up as I go along, the cauliflower is very versatile.
Okay, so thank you for reading, hopefully you picked up a few tips to help you through the diet. The longer you do it, the easier it becomes. Stick with it, it works!