Diet and Eating Right

[mattiooo]

Congrats to all of you!

After a stall on the food choices with Keto, a couple of months ago I discovered Keto Chow an it?s been a life saver. I have a shake for breakfast and a shake for lunch then a Keto dinner. Because I?m so picky with food the solution was to eliminate some of it. Chocolate shakes trump broccoli every day in my book.

The first 2 months I lost 4? off my waist line and 29 pounds. All on diet. I didn?t up my exercise. That starts next week.

I?m only taking measurements once a month and I?m coming up on my third month completed.

[iego]

I call my diet the "death by steak" diet, and it is supposed to inspire you to eat well...

-- Death by Steak Diet --
Breakfast: (has to be high protein, dynamic and powerful, to get you through to lunch without snacking, etc.)
2 eggs, either scrambled, fried (in bacon fat), hard boiled, etc.
1 slice bacon, or 1 sausage patty or 2 sausage links
Use a small bread plate to make it look like it is more than it really is.

Lunch (Delicious and Variety without wasted calories/junk food/processed foods)
One of your frozen soups or chilis or spaghetti sauce (without the spaghetti) or ham and cheese (without the bread), etc. or
Egg Salad (without the bread) or
Tuna Salad (without the bread)

Dinner,
Every night (except taco night) I do a large green salad.
Then I choose either a pork chop, chicken breast, or steak, that I have been defrosting on the counter since I left for work in the morning.
If I am going to have seafood, shrimp, or talapia, etc., I defrost them quickly in the sink under running water.
If I am going to have tacos, I have defrosted 1/2 lb. of ground chuck meat on the counter.

Large Green Salad with Half a Head of Romaine Lettuce, a large carrot, a stock of celery, and either a stock or two of Kale or a big handful of spinach for an extra helping of leafy dark greens. Plenty of Red Wine Vinegar (no oil) for the dressing.

Chicken Breast or Pork Chop
As you are preparing your salad, start the oven preheating to 450 degrees.
Eat your salad, and when you finish, your oven should be preheated.
Take a roasting pan or sheet pan, and add a teaspoon of oil. Add your chicken breast or pork chop and move around in the oil to cover, and season liberally with plenty of salt and pepper.
Chicken roasts for 25 minutes (sometimes 30 sometimes 20 depending on the size. I use boneless, skinless, chicken breasts that are pretty large. I will cut them in half for two meals when I freeze them if they are too large.
Pork Chop (center cut pork fillet) cooks for 20 minutes normally.

Steak
I will use 1/3rd of a flank steak or 1/4th of a London broil (round steak) that I have previously frozen and defrosted on the counter.
After my salad, I will preheat a cast iron skillet on medium high for 5 minutes. Then liberally season the steak on all sides with salt and pepper.
Drop the steak in the pan and it should immediately sizzle and smoke. Cover with aluminum foil for two minutes. Flip, and cook another two minutes, still covered with alluminum foil.
After 4 (2+2) minutes for Medium Rare, 5 (3+2) minutes for Medium, 6 (3+3) minutes for well done, pull the meat off to your cutting board, and keep covered with aluminum foil. Let rest for at least as long as it cooked, 4, 5, or 6 minutes.
Slice thin, and any juices that run out, pour back on the steak. Enjoy.

Taco Night.
Prep Cheese (grate about 1/4 cup), 1/2 tomato (diced), 1/4 onion (small dice), and salt and pepper the chopped tomato and onion.
In a skillet, brown the ground chuck. Add Taco Seasoning (home made) and 1/3rd cup of water and simmer until water is evaporated.
Put taco meat on a plate, and cover with your seasoned diced tomatos and onions and cheese. Enjoy

Shrimp and Zucchini
Slice Zucchini in 1/4 inch rounds. Season liberally with salt and pepper. Add to steamer with 1" water. Turn on high until it starts boiling/steaming. Season the defrosted shrimp liberally with salt and pepper and add the shrimp (whole and with the shell on) into the pot with the zuchinni, and steam for 4 minutes. Enjoy.

Tilapia
Bring pan to temperature on high for 1-2 minutes. Turn down to medium. Season the fish liberally with salt and pepper. Add a small pat of butter and immediately put the fish on top. Cook 2 minutes per side. Add some lime juice if you want. Enjoy.

Steamed Veggies
When you put the protein in the oven, prep your veggie for steaming. Add it to the sauce dish with steamer and about 1 inch of water. With 15 minutes left, turn the heat on medium and cover and the veggie will be nicely steamed when the protein is done.
Veggies I normally use are; brussel sprouts, broccoli, cauliflower, corn on the cob, asparagus, zuchhini, etc.

Roasted Mushrooms
I roast these with the pork chop or chicken breast. Wash them, and if large cut in half. Liberally season them with salt and pepper and throw them in the roasting tray. No oil required.
-- Death by Steak Diet --

-John

[kwando]

Officially hit 100 pounds lost
Officially off hydrochlorothiazide
Officially off lisinopril

Have to setup my physical to get off my atorvastatin for my high cholesterol. Which my doctor predicts i will likely be off.

The great thing too is I have been maintaining, it's not a diet. It's a way of life/eating!


oh and you keto people should look at chaffles!

[buffalobo]

Officially hit 100 pounds lost
Officially off hydrochlorothiazide
Officially off lisinopril

Have to setup my physical to get off my atorvastatin for my high cholesterol. Which my doctor predicts i will likely be off.

The great thing too is I have been maintaining, it's not a diet. It's a way of life/eating!


oh and you keto people should look at chaffles!

, badass.

If you're unarmed, you are a victim.

[hurley842002]

Very cool Kwando, well done!


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[Irving]

Some pretty inspirational weight loss in here. I wish my neighbor could do that for himself.

[crays]

Officially hit 100 pounds lost
Officially off hydrochlorothiazide
Officially off lisinopril

Have to setup my physical to get off my atorvastatin for my high cholesterol. Which my doctor predicts i will likely be off.

The great thing too is I have been maintaining, it's not a diet. It's a way of life/eating!


oh and you keto people should look at chaffles!

Nice. Wave and holler if you see me. I probably won't recognize you.