Wednesday, September 30, 2009
Day 0: Reason for The Bowling Ball Diet
Tomorrow it will be 200 days until my new child will be born. I'm hoping for a little boy! Scott weighs 295 lbs. My present to my new child is to loose 45 lbs by the time she is born. That is 6.5 months, or about 42 weeks. A little over a pound a week. Why the "bowling ball diet"? I will focus on 15 lbs at a time, not the whole 45. 15 pounds is a bowling ball on average, or 3 for 45 lbs. Just to make it clear how heavy I am, I should weight 185 for my frame at 6'2". That is 110 overweight! Or a little over 7 bowling balls. Now, just imagine...carrying 7 bowling balls with you every where you go! That's a lot of bowling balls. Wish me luck!
I got the idea from business management tools and from putting. Yes...golf. A pro showed me that the best way to make a long put was to look at it as a series of short puts in a row. The first two feet of the put drive the rest of the distance. When you are looking at having to lose 110 lbs, it looks impossible. Every diet I've ever been on has just added more weight.
So we're going to make a change. The first goal is 15 lbs. That is doable. Especially when you are 110 lbs over, at 295 lbs. That is a scrawny 5%. Not bad. We can do that. So what I'm going to do is focus on the one bowling ball. 15 lbs, and no more. Once it is gone, we'll go after another bowling ball.
I'm not really going on a diet. It is a behavior change plan. What I'm going to do is to influence my behavior and modify it. I'm going to identify the behaviors that are bad for me and that cause me to gain weight. Then replace them with good behaviors that sustain my long term goal of good health.
This won't be easy...but I plan to raise my children and grow old with my wife.
Sunday, August 30, 2009
Foods Allowed - First 40 Days
The Bowling Ball Diet
Foods For First 40 Days
BEEF Lean cuts, such as:
Eye of Round
Ground beef:
Extra Lean (96/4)
Lean (92/8)
Sirloin (90/10)
Tenderloin
Top Loin
Top Round
LAMB (Remove all visible fat)
Center Cut
Chop
Loin
PORK
Boiled ham
Canadian bacon
Loin
Tenderloin
POULTRY (SKINLESS)
Cornish hen
SEAFOOD
All types of fish and shellfish
TOFU
Use soft, low-fat or lite varieties
VEAL
Chop
Cutlet, leg
Top round
EGGS
The use of whole eggs is not limited unless otherwise directed by your doctor. Use egg whites and egg substitute if desired.
LUNCHMEAT
Fat-free or low-fat only
MEAT SUBSTITUTES (SOY BASED)
Bacon - Limit to 2 slices per day
Burger - <>
Chicken Patties & Nuggets - <>
Hot Dogs - <>
Natural Peanut Butter - 2 Tbsp (may use as protein choice or limited nut choice)
Sausage Pattie - Limit 1 patty per day
Seiten
Soy Crumbles
Soy Nuts - 1/4 cup for a protein snack is suggested serving
Tempeh
Yuba
DAIRY
Low-fat (1 percent) or fat-free milk or soy milk
Plain or sugar-free low-fat or fat-free yogurt
Fat-free half & half
CHEESE (FAT-FREE OR LOW-FAT)
American
Cheddar
Cottage cheese, 1-2% or fat-free
Cream cheese substitute, dairy-free
Feta
Mozzarella
Parmesan
Provolone
Ricotta
String
NUTS (Limit to one serving per day as specified)
Almonds - 15 (Dry roasted recommended)
Brazil Nuts - 4
Cashews - 15 (Dry roasted recommended)
Pecans - 15 (Dry roasted recommended)
Macadamia - 8 (Dry roasted recommended)
Peanut Butter - 1 tsp
Peanut Butter, Natural = 2 TBS
Peanuts, 20 small (May use dry roasted or boiled)
Pine Nuts (Pignolia) - 1 ounce
Pistachios - 30 (Dry roasted recommended)
Walnuts - 15 (Dry roasted recommended)
In place of nuts, may use: Flax Seed - 3 TB
VEGETABLE CHOICES (includes legumes) (May use fresh, frozen or canned without added sugar)
Artichokes
Asparagus
Beans, Green
Beans, Italian
Beans, Wax
Beans or Legumes:
Black Beans
Butter Beans
Chickpeas or Garbanzo
Pigeon Peas
Soy Beans
Split Peas
Broccoli
Bok Choy
Cabbage
Cauliflower
Celery
Collard Greens
Cucumbers
Eggplant
Lettuce (All varieties)
Juice (Limit to 6 ounces per day)
Tomato
V-8
Mushrooms
Mustard Greens
Okra
Onion - Limit to 1/2 per day
Peppers (All varieties)
Pickles - Dill or those sweetened with Splenda®
Radishes (All varieties)
Rhubarb
Sauerkraut
Snow peas
Spinach
Sprouts, Alfalfa
Squash, Spaghetti
Squash, Summer
Yellow
Zucchini
Tomato - Limit to 1 whole or 10 cherry per serving
FAT CHOICES (with some suggested serving sizes) The following monounsaturated oils are recommended to be consumed daily:
Olive Oil
Canola Oil
Other Oil Choices that may be chosen (Polyunsaturated or a blend of Monounsaturated):
Corn
Enova
Grape seed
Safflower
Soybean
OTHER FAT CHOICES:
Avocado - 1/3 whole = 1 TBS oil
Guacamole - ½ cup = 1 TBS oil
Margarine - Chose those that do not contain Trans Fatty Acids such as Fleishmann's Premium Olive Oil or Smart Balance
Mayonnaise - Regular or Low Fat
Olives (Green or Ripe) 15 = 1/2 TBS
Salad Dressing - Use those <>
TOPPINGS & SAUCES use sparingly (check labels for added sugar)
Hot Sauce
Salsa - Limit to 2 TBS during phase 1
Soy Sauce - 1/2 TBS
Steak Sauce - 1/2 TBS
Worcestershire Sauce - 1 TBS
Whipped Topping (Light) - 2 TBS
SPICES AND SEASONINGS
All spices that contain no added sugar
Broth
Extracts (almond, vanilla, or others)
Horseradish sauce
I Can't Believe It's Not Butter! Spray
Lemon Juice
Lime Juice Pepper (black, cayenne, red, white)
SWEET TREATS (Limit to 75 calories per day)
Candies, hard, sugar-free
Chocolate powder, no-added-sugar
Cocoa powder, baking type
Fudgsicles, sugar-free
Gelatin, sugar-free
Gum, sugar-free
Popsicles, sugar-free
Sugar substitute Some Sugar Free
Products may be made with sugar alcohols (isomalt, lactitol, mannitol, sorbitol or xylitol) and are permitted on the SBD. They may have associated side effects of GI distress (abdominal pain, diarrhea & gas) if consumed in excessive amounts.
SUGAR SUBSTITUTES
Sucralose (Splenda)