Dharma Diet – Post #3
I am almost three months into my self-named Dharma Diet, and I’ve lost about 18 pounds total, bringing me to 154. Every pound I lose takes me into previously unchartered territory. It really is very exciting, and in these posts I am trying to bring you up to speed on exactly how I’m doing it.
In fact, things are going so well, and I am feeling so confident in this most recent attempt to lose weight, that I’ve decided to write a short book on the subject. My goal is to reach my goal soon, which is to lose 25 pounds, and my goal for the book is to have it out by the New Year. Getting the book done so quickly may prove the more difficult task of the two, since the weight loss has been coming so easily.
For this post, I will share the specifics of the actual Dharma Diet, in case anyone wants to try it for themselves. This information will also be in the book. I welcome your feedback on the diet, especially if you decide to try it for yourself.
Dharma Diet Specifics
- I only ate between the hours of 11 a.m. and 6 p.m., only consuming liquids outside those hours. I had no specific reason for the 7-hour timeframe other than that I had heard that this type of intermittent fasting works. (I think that this factor had more to do with my weight loss than I realize.)
- I drank between 80-100 ounces of water per day. I once heard it said that you should “drink half your weight in water, in ounces.” For example, if you weigh 180 pounds, you should drink 90 ounces of water each day. I think this is a good rule to follow.
- The only other liquids I consumed were black coffee or tea (any type of tea, just no sugar, cream, or milk added). And that is it, in terms of liquids. No soda, no alcohol, no juices, no milk, nothing. Just water, black coffee, and plain tea.
- I ate only two “traditional” meals per day plus certain snacks.
- The food portion of my Dharma Diet included:
- Breakfast: One-half to two-thirds of a banana, two small squares of dark chocolate (20 grams), and quiche (about five ounces, and which includes one to two eggs, various vegetables, bits of meat, and some shredded cheese, but no pie crust), maybe one additional slice of cheese on top of the quiche.
- Early afternoon snack: A small plate full of raw vegetables. My preferences were baby carrots, tomatoes, sweet bell peppers, and/or sugar snap peas.
- Late afternoon snack: Two tangerines or two kiwis, and one small bowl of lightly salted mixed nuts, seeds, and raisins or cranberries (about three ounces). You can buy and mix several types of nuts, seeds, and trail mix, just avoid the ones that come with chocolate chips or M&Ms.
- Dinner: Usually a half (or full) avocado (I add pepper and garlic salt to make it more palatable), and a “moderate” portion of one of the following: homemade soup or chili (with or without meat, no crackers), or chicken with mixed veggies and/or quinoa, or a lentil pasta dish, or something similar. The key is to avoid anything resembling bread, regular pasta, potatoes, and even rice.
- Acceptable cheat foods: If I simply had to cheat, I would have a little more than the above quantities of either meat, cheese, or seeds/nuts.
- Weekend “Cheat Treats”: Every weekend I allowed myself to drink one or two sweet creamer coffees (e.g. homemade pumpkin spice latte). I also treated myself to a pre-made meal from the deli section of my local specialty grocery store. This usually ended up being some kind of Asian dish (e.g. Asian noodles with chicken, broccoli, and rice), or a rotisserie chicken (just the chicken with Ranch dressing), or a package of sushi. Note that none of these are horribly unhealthy. I call this a cheat treat because it was something outside my weekly dinner routine. I really looked forward to these Saturday night dinner treats because they broke up the monotony of my weekly diet.
- Exercise: I walked two miles in the morning (30 minutes), and then during my work day I took an additional three ten-minute walks (which equaled another two miles). At night I would either swim laps in the pool for about 40 minutes, do some light weight lifting, or walk another two miles.
That’s it. That is what I “fairly strictly” stuck to doing for my Dharma Diet. From what I’m told, it pretty closely resembles a Keto diet.
In my next post I will share a little bit about the lies coming from the food industry that we need to educate ourselves about.
#dharmadiet, #newyearsresolutions, #newyearnewme, #weightloss #intermittentfasting