Thursday, January 06, 2011

What I Eat for Weight Loss . . . .

Thursday, January 06, 2011 1:44:36 PM (Mountain Standard Time, UTC-07:00) ( )

First of all, thank you so much to everyone who posted or emailed or FB'd me about my last post. You all brought tears to my eyes! Thank you so much!

Many people have asked me about what I eat and what else I'm doing to lose weight. So as I promised in my last post, I wanted to just describe what I've been doing. Let me just begin by saying that I'm not a dietitian nor do I have a degree in nutrition (though I don't have a degree in Photography either, haha), but I do have a basic understanding of most of the types of diets and weight loss regimes out there (South Beach, Adkins, Weight Watchers, etc.) So saying that, please note that I'm just sharing what I've done.

For starters, I know that weight loss is fairly straightforward. It's just a question of calories in versus calories out. Once you have a calorie deficit of 3500 calories, you will lose one pound of weight. What you eat can make a huge difference in your overall health, but a calorie is a calorie is a calorie despite what anyone else says. Even if you eat super healthy food, if you eat too much of it, you won't lose weight. And vice versa, you can eat a super unhealthy diet (like this guy) and still lose weight as long as you're eating fewer calories than your body burns. You won't be healthy, but you will lose weight.

So knowing this, I knew that I just needed to reduce my caloric intake. Of course, doing so isn't usually all that easy. Also, I'm not one of those people with a hyper metabolism who just massively overeats junk food. I've always had a relatively healthy diet (i.e. rarely drink soda, eat fast food maybe 4 times a year, never eat potato chips, probably haven't had a twinkie or other similar food in 20 years, etc.). I just have a slightly slower metabolism than normal which means that I fight tooth and nail for every pound that I lose. In looking at my current daily calorie intake in August (which was around 1800-2000 calories a day), I knew that I was going to have to drastically cut my calories in order to lose weight. I had cut my calories to 1400 in January 2010 and had tried to lose weight, but it just wouldn't really budge. So this time, I was determined to succeed.

So I decided to cut my calories down to 900-1000 a day. I know this seems drastic to some, but any more than that, and I just don't lose weight. My metabolism just isn't that fast. But so few calories a day just seems almost impossible to do for month after month. Here's what I know about my own body and weight loss:

1. My body will viciously hold onto weight if it feels that I am "starving."
2. I don't do well with food cravings if I'm feeling hungry.
3. I have a serious sweet tooth and love food in general. So dieting is hard if I feel that I'm "denying" myself yummy food.

What to do?

The first simple solution to problem 1 and 2 was to eat every 2 hours all day. If my body always had food to digest, then it wouldn't feel that I was starving. Also, with food always in my stomach, I wouldn't be hungry all the time. This would also help my metabolism and hopefully keep it elevated throughout the day, burning more calories.

The third problem I tackled head on. I LOVE cooking. I always have. It easily rivals photography as a passion for me. So I turned all my cooking energy into creating delicious, low calorie foods; foods that would leave me feeling like I had had a delicious treat. I also decided that NO food would be considered off limits. I could eat anything that I wanted. I just couldn't exceed 1000 calories a day. So if I wanted to blow all 1000 calories on a milk shake, I most certainly could, haha. However, if I want to have a full stomach all day and not have nasty cravings, then I need to choose low glycemic, low calorie, highly nutritious foods.

So here is a list of what I ate on Monday along with photos of the food. This is EXTREMELY typical of what I eat on a daily basis. (As a sidenote, I've also realized that I STINK at food photography . . . . definitely something to work on, haha).

8:00 am: Big bowl of Bob's Red Mill Oat Bran cereal with peaches and sugar-free maple syrup (150 calories)


10:00 am: Whole medium grapefruit smothered in powdered erythritol, my fav zero calorie sweetener . . . tastes like sugar, looks like sugar and is all natural. Zsweet is the brand I prefer. (70 calories)


12:00 pm: Super yummy, hearty, homemade 13 Bean Chili (2 cups) with a clementine orange. (230 calories)




2:00 pm: My non-coffee version of an almond mocha latte with foamed milk and 1/2 of a GoLean Crunchy Caramel Chocolate bar (I mentioned I have a sweet tooth, right?). (100 calories)




4:00 pm: This is the time of day that I'm always fighting the munchies, so this day I opted for something "snacky:" a 100-calorie bag of kettle popcorn. (100 calories)


6:00 pm: Tuscan Lemon-Garlic-Rosemary chicken with fresh winter squash and peas. It all tasted soooo much better than it looks. Yum! (250 calories)


And that was my Monday. I usually don't eat after 6:00 pm as I want to sleep on an empty stomach so my body will burn fat while I sleep. Final calorie count for the day: 900 calories

The one thing you will notice lacking from my day's food here is bread or really flour of any sort. Though I say that no foods are off-limits and I do feel that I can eat anything I want, I've generally cut out all bread and flour. That's been the hardest part, because I do love bread. But I had found that highly glycemic foods, like white bread, don't make me feel full and actually spike my appetite. So 20 minutes after eating a slice of white bread (which usually has around 100 calories), I would find myself feeling even hungrier and really, really craving more white bread. That effect in itself was motivation enough to stay away from white flour in general. By moving to whole grains, beans, lean protein and fresh produce, I've really helped to remove a lot of the food cravings. I'm planning on continuing to post my menus and recipes (like the chili and chicken from this post) for people who are interested in them.

In addition to my diet, I have also added exercise. I am under strict doctor's orders to NOT do anything that will be jarring to my lower spine due to a massive birth defect of my lower back, so running and such are off limits. But I do power walk, bike and do circuit training 6 days a week.

Anyway, that's just a little of what I've been doing. . . . . more goodness is to come!

Comments [21] | |  

Thursday, January 06, 2011 2:09:18 PM (Mountain Standard Time, UTC-07:00)

Again, I am so glad to see you post this. I too have an extremely slow metabolism and I'm finding it difficult to drop the pounds. I only need 1300 calories to breath, and that's not many! Thanks for the menu, gives me some ideas.

Christy

Thursday, January 06, 2011 2:12:41 PM (Mountain Standard Time, UTC-07:00)

I love that you did this work for yourself and your family. Thank you for sharing this with us!

vikki colvin

Thursday, January 06, 2011 2:14:32 PM (Mountain Standard Time, UTC-07:00)

Nichole! You inspire me SOOOO MUCH! I too, have an extreeeemly slow metabolism, :( My body constantly thinks that it's "starving". I never thought cutting down to 1000 calories a day would work any better, but now I'm going to try that. :) I'm excited for the recipes to come! Thanks so much for sharing your information, heart, and talent with us. You truly AMAZE me!

What's helping me also is repeating over in my head. " I CAN do hard things!" :)

Jennifer

Thursday, January 06, 2011 2:26:00 PM (Mountain Standard Time, UTC-07:00)

Nicole, while I love too, to educate people and encourage them to eat properly, from this sampling, 900 calories in a day will put your body into startvation mode, and eventually you'll be breaking down muscle tissue to fuel your brain and major organs. That includes your heart, and kidneys, along with skeletal muscle. It actually takes 1500 cal just to keep an average woman alive lying in bed all day. Please consider upping your calorie count, as while you may be losing weight, it will be muscle being broken down, before the fat burns.

Anyone trying a low calorie diet should be medically supervised, including even a 1200 cal diet! Please be safe!

Jessica

Thursday, January 06, 2011 2:29:43 PM (Mountain Standard Time, UTC-07:00)

You are looking so good! I have to brag to everyone about your accomplishment because you look absolutely amazing! I'm glad you are posting your meals here so I can try them out. All, I need now are your recipes (ex:chili, carmel turtle dessert etc....) Keep it up and don't make the rest of us look too bad. :)

Lyndsie Campbell

Thursday, January 06, 2011 2:37:36 PM (Mountain Standard Time, UTC-07:00)

Thank you for sharing all of this. This is amazing and of course you make the food look to yummy just because you took the fotos. I am VERY inspired. I have about 40+ pounds to loose. I will be following your blog and modeling what you are doing because it obviously works and it looks like a very healthy, well thought out plan. Who doesn't want to eat every couple of hours? YAY for me and thank you to you!!! I'm excited!!! So grateful!

Annette Calud

Thursday, January 06, 2011 3:21:37 PM (Mountain Standard Time, UTC-07:00)

reading this it makes all perfect sense. i know i would be happier with lots of "little" meals too - i just need to discipline myself.

charlane

Thursday, January 06, 2011 3:40:12 PM (Mountain Standard Time, UTC-07:00)

Thanks for sharing ... you actually encourage me as well as taught me something! :)

Melissa

Thursday, January 06, 2011 4:16:32 PM (Mountain Standard Time, UTC-07:00)

I agreee with what Jesssica wrote. I don't know if you've spoken to your doctor or not, but I would highly recommend for others to not go below 1200 calories in a day. I'm not trying to write anything against you, but for others this may be too extreme. Have you tried upping your protein kinda like a South Beach or low carb diet. I find carbs keep the weight on me too. What about incorporating a low Carb Whey Protien shake?

Marg

Thursday, January 06, 2011 4:23:40 PM (Mountain Standard Time, UTC-07:00)

Oh WOW, i just saw your last post ! What an amazing job ! I know how hard it is. I lost 60 pounds in the last 3 years ! You can really congratulate yourself on this one ! Changing an eating habit is the hardest thing to do !
Amazing !
Hugs

le Chateau des Fleurs by Frenchy

Thursday, January 06, 2011 5:57:09 PM (Mountain Standard Time, UTC-07:00)

Thanks for your concerns, Jess and Marg. Just thought I would cross-post something I put on FB too. I agree that 900 calories a day isn't good for everyone. However, everyone's metabolism and calorie needs are different. Those of us with slower metabolisms need less to live. My weight maintain calorie burn when I was heavy was only 1600 calories a day. I can only engage in light exercise due to my spinal issues; so I can't cut more calories through excessive exercise. If I had cut my calories down to only 1400 (which I have done in the past), it would have taken me 2-3 years to lose 50 lbs. And note that I aimed for 900, but averaged between 900-1000, sometimes more depending on the day. At 900-1000 calories a day, I was still only losing 1-2 pounds a week, which is decent, sustainable weight loss. As I've neared my weight loss goal, I have started to up my calories to around 1200. But all along, I have taken good supplements and haven't felt any weakness. I did consult with my doctor on several occasions and given my health background, she felt that my course was okay and applauded what I was doing. So though I don't say that everyone should do this, I still feel that it was appropriate for me. And I feel that the methodology (eating low glycemic-index, healthy foods every two hours) is good for weight loss in general.

Nichole Van

Thursday, January 06, 2011 6:37:32 PM (Mountain Standard Time, UTC-07:00)

Thank you so much for sharing with us! PLEASE continue, i really need help and this is inspirational. Im 24 and im overweight and i have been for the last 4 years, i want to lose weight but i lack self control and will power. Your story makes me feel like there is hope. i feel like im wasting my youth with all of this weight on me. these are supposed to be the years that i look the most beautiful, pictures my kids should look back on and cherish yet i hate the way i look.

Thanks for sharing, congrats on the awesome bod!!!

Danielle

Thursday, January 06, 2011 8:22:54 PM (Mountain Standard Time, UTC-07:00)

Thanks so much for taking the time to put this up!! This makes 1000 cal a day doable for me! My biggest problem is skipping meals, not eating breakfast or lunch because I'm working and then eating waaayyy too much in the late afternoon, then dinner, then ice cream, etc.
Thanks again Nichole, and much congrats to you!!!

Rori

Thursday, January 06, 2011 8:26:54 PM (Mountain Standard Time, UTC-07:00)

Oh yes, please share your chili recipe! Great job Nichole!

Leah

Thursday, January 06, 2011 8:52:22 PM (Mountain Standard Time, UTC-07:00)

I would love the recipe for your chili AND that yummy chicken! Thank you so much for sharing this. I try to stay around 1200 for my metabolism and it can be really tricky, so any recipes that are delicious are much appreciated. Thank you!

Joy

Thursday, January 06, 2011 9:14:56 PM (Mountain Standard Time, UTC-07:00)

I honestly LOVE this-- every time I think "what can I eat that's healthier?" I come up with naught. Keep 'em coming!

Mandi

Thursday, January 06, 2011 11:00:56 PM (Mountain Standard Time, UTC-07:00)

I think your food looks so much better then what I'm eating. I'm trying to lose weight to. I think using photoshop behind a computer let the pounds creep up on me. I think I need to try your way. Right now I want to eat my cinnamon toothpaste and vanilla bean lip gloss.

Suzanna

Thursday, January 06, 2011 11:19:10 PM (Mountain Standard Time, UTC-07:00)

Good for you for getting healthy for you and your family! You look awesome!!! It looks as though you might blow away if you lost another 50. You are such a blessing to many people for sharing your photography skills and now your healthy diet - changing lives in such a positive way.

karen baetz

Friday, January 07, 2011 6:55:02 AM (Mountain Standard Time, UTC-07:00)

Nichole, I am so excited for you! You look amazing!! I think it is awesome that you are sharing your story! So many people struggle with weight and to be able to see an inspiring store is really going to help anyone that reads it! Share those recipes! I need some healthy eating habits and recipes! Plus, who doesn't love to see some photos of food!!! :) Can't wait to see you in Vegas!!! XOXO!!!

Leslie Kerrigan

Friday, January 07, 2011 11:10:46 AM (Mountain Standard Time, UTC-07:00)

That is such a great post! I always wonder what people eat when they loose weight. They usually say a few things, but I love your photos and and do want those recipes. I feel like my body has a low metabolism too. I'm much like you, I don't eat much junk food and am healthy but not at a good, healthy weight. I can't wait to see your next posts. Thank you!

Missy Hancock

Friday, January 07, 2011 3:54:25 PM (Mountain Standard Time, UTC-07:00)

Such a great post!! I am too trying to diet with no sugar, no bread and no dairy. Your way seems so much better. Thanks for the awesome post!

Ashley taylor

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Nichole Van has repeatedly been labeled as a hot, new, up and coming photographer. As a Utah wedding photographer and a Utah portrait photographer, she specializes in turning everyday life into art. Nichole loves expressing the unique beauty of every client, creating artistic images that make people gasp when they see them.

As an international award-winning photographer, Nichole won the prestigious International 8x10 Portrait of the Year from Wedding and Portrait Photographers International (WPPI) for 2007. Consequently, her international award winning photography was featured in Rangefinder Magazine in June 2008. She has also taken First, Second and Third place honors from WPPI in other international competitions for her child and family photography. Additionally, Nichole has received numerous Accolades of Excellence and currently holds an Accolade of Photographic Mastery from WPPI.

In addition to her love for photography, Nichole loves teaching and enjoyed being English faculty at Brigham Young University for nearly 10 years. As the best of both worlds, teaching photography to others is her passion. Nichole currently offers international photography workshops focusing on helping others enhance creativity and artistry in their photos. Combining her excellence in teaching with her photographic knowledge, Nichole’s Life as Art Workshops are quickly revamping industry standards for photographic workshops.

Nichole lives in southern Utah County with her husband and three children. You can see her work at www.nicholeV.com.