GOOD HEAVENS...am I really going to start ANOTHER DIET come NEW YEAR's DAY? NO. In reality, I will already be on it before the New Year begins!
I cannot eat the way I use to without gaining weight. Slowly the weight creeps back on my bod when I do. After being weighed at the doctors, I tipped the scales at a higher weight then I wanted to be. OUCH.
I've been studying up on various food combinations as well as researching DIETS. Basically it comes down to cutting calories and avoiding carbohydrates to lose weight if you are normal. I'm not normal. Problem is, without a thyroid I am a challenged person. Seems like I have to work harder than the average bear. Knowing what I know about vegetables, I should bump them up. BUMP THEM UP! and lower the carbs. Junk food out and plant based in. Vegetables is the magic bullet. End of story.
I'm going to add some things that I haven't used before in THIS DIET. Such as rhubarb and buttermilk. For three days, I will eat very LOW CALORIES then have two days of a higher calorie count, but not too high.
SO THAT's 3 days on very LOW CALORIES and two days with more calories and BIG SALADS, but allowing REFRESHMENTS. Then what? THREE LOW CALORIE DAYS again and a couple of days with more calories with a variety of foods.
My Intermittent FASTING will be how I start my day out after I take my thyroid meds. Waiting an hour before fixing hot tea sprinkled with three shakes of CAYENNE PEPPER. After this is finished, I will drink at least 8 oz. of COLD WATER with some lemon juice in it. Sliding into HOME PLATE for LUNCH around 11 or 12. Some would call it BRUNCH because I had no food for Breakfast.
A bowl of clear soup like beef broth, 5 saltine crackers topped with mustard and 1 cup of cherry tomatoes or baked rhubarb. Water to drink. This should carry me until early SUPPER around 5.
WATER throughout afternoon.
SUPPER will be cup of Cottage Cheese sprinkled with black pepper, 2 pineapple rings and a glass of Buttermilk.
SNACK will be like a salad consisting of lettuce or spinach and a boiled egg.
Looking at this with a CRITICAL EYE, this is very low cal and shouldn't be eaten for days on end, but it does have foods from all food groups and spices that supposedly BURN BODY FAT by speeding up the metabolism.
Spring Water
Cayenne Pepper
Tea
Lemon Juice
Beef Broth
Saltine Crackers
Mustard
Rhubarb
Cottage Cheese
Black Pepper
Pineapple
Buttermilk
Lettuce
Spinach
Cherry Tomatoes
Boiled Egg
BREAK DOWN of this DIET:
SPRING WATER. 0 calories. Spring water is rich in minerals such as calcium and magnesium, which can contribute to good health. Calcium, for example, helps build and maintain strong bones and teeth. It also plays a role in muscle contraction, blood clotting, and nerve function.
HOT TEA. 0. Many benefits from drinking tea. Many.
CAYENNE PEPPER. 0 Three shakes from container of cayenne pepper is extremely low in calories so I'll say it has zero calories. One of the main benefits of cayenne pepper is its ability to boost metabolism. JUST WHAT I NEED. Capsaicin has been shown to increase metabolic rate by up to 25%, leading to more calories burned throughout the day. This effect is known as thermogenesis, and it can aid in weight loss by helping the body burn fat more efficiently.
COLD SPRING WATER. 0
LEMON JUICE. 0. Basically, the calorie intake from lemons is negligible because A small amount of lemon juice is used as opposed to eating the whole fruit, considering it is sour. The calories in lemon come from one gram of carbohydrate. Lemon juice is high in vitamin C, which is beneficial for health and may help you burn fat. According to a study published in the Journal of the American College of Nutrition, those with appropriate levels of vitamin C burn 30 percent more fat during high-intensity exercises than those with inadequate amounts. Known for their tart taste, lemons were shown to help with weight loss, improve insulin resistance, reduce blood glucose, and lower blood pressure.
BEEF BROTH. @39 CALORIES PER CUP OR 8 OZ. It is a source of dietary potassium and niacin-- containing 130 milligrams of potassium and about 2 milligrams of niacin in each 1-cup portion. Bone broth can be a part of a healthy weight loss regime. It is loaded with protein—about 10 grams per serving—that can help you feel full for longer. This extra protein can also assist in building lean muscle mass, which in turn enables your body to burn more calories throughout the day. One cup of beef bone broth contains:
Calories 39
Protein 9 grams
Fat 1 gram
Carbohydrates 0 grams
Fiber 0 grams
Sugar 0 grams
Bone broth also contains small amounts of calcium, iron, and potassium. Bone broth combines the richness of a stock with the drinkability of a broth. It can make a healthy addition to your diet and contains nutrients such as collagen, electrolytes, and various amino acids. Consuming bone broth can help reduce inflammation and build muscle when combined with daily exercise.
SALTINE CRACKERS. 60 CALORIES 5 PER SERVING. Look for crackers that are made from ingredients such as vegetables, whole grain flours, nuts, and seeds. Some new cracker varieties contain ample amounts of fiber, healthy fats, and protein.For example, today you can purchase crackers whose main ingredients include root vegetables like cassava, or cruciferous vegetables such as kale and cauliflower. If you choose to eat lower carbohydrates, cracker varieties such as Parmesan crisps and avocado-based crackers are a good choice.
MUSTARD. 7-10 CALORIES PER TBSP. Low calorie, cholesterol and salt free. Mustard is a great choice as it has intense taste with minimal calories (about 7-10 calories per tablespoon for prepared or 7-10 calories per teaspoon for dry mustard powder. [Source: US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory. USDA National Nutrient Database for Standard Reference, Release 27 (revised). Version Current: May 2015.]). Sodium content varies widely among mustard varieties, but a tablespoon of mustard seed has only 1 mg and is about 25% protein by weight [Source: Health Canada. Health Products and Food Branch. Food Directorate. Nutrition Research Division. Canadian Nutrient File, 2010 Version].
Great source of Omega-3 fatty Acids. Mustard is a good source of omega-3 fatty acids which are proven to improve risk factors for heart attacks, such as: reducing blood pressure, raising HDL (‘good’) cholesterol levels, and reducing arterial plaque and inflammation. They also increase brain function, improve mental disorders and improve bone and joint health.
Dietary Fibre. Mustard seed is an excellent source of soluble fibre in large part because of the gum on the seed coat of Yellow mustard. Early research seems to support the concept of using mustard gums to assist with lowering glycemic indexes. Incorporating mustard fibres may therefore aid in the management of blood sugar levels.
Protein. Mustard seed has a relatively high protein content along with a number of amino acids. Mustard is rarely used in large quantities so it isn’t a protein replacement on its own but can be used to make nutrient-dense foods more flavorful and enjoyable.
Essential Minerals. Mustard’s nutritional profile boasts a plentiful supply of essential minerals including calcium, iron, manganese, phosphorus and zinc. In addition to being a very good source of omega-3 fatty acids it also supplies tyryptophan, phosphorus, iron and protein.
Mustard seeds are also a very good source of selenium. This is a trace mineral that research suggests affects cancer risk in a couple of ways. Selenium may prevent or slow cancer growth rates. In addition, as an anti-oxidant, it may protect against free radicals.
Mustard is considered a good source of magnesium. This trace mineral is connected to everything from reduced blood pressure, asthma relief to sleep relief for menopausal women.
RHUBARB. 26 calories in one cup diced rhubarb. On the bright side, rhubarb is a good source of antioxidants, vitamin K, and fiber.
Rhubarb is rich in phenolic acid, an antioxidant that's linked to healthy skin and helps protect the body from harmful free radicals. It's also known to contain high levels of polyphenol, which may even be higher than that of Kale.
Studies show that rhubarb helps lower your bad cholesterol levels as well as your total cholesterol. Lower cholesterol levels reduce your risk for heart disease and heart attack. The vitamin K in rhubarb may also aid in preventing the calcification of blood vessels.
Nutrition. Rhubarb is rich in antioxidants, particularly anthocyanin (which give it its red color) and proanthocyanidins. These antioxidants have anti-bacterial, anti-inflammatory, and anti-cancer properties, which help protect you from many health-related issues such as heart disease, cancer, and diabetes.
COTTAGE CHEESE. 163 CALORIES per cup. High protein. One cup of low fat cottage cheese has a whopping 28 grams and only 163 calories. High protein foods digest slowly which helps keep you feeling full longer and makes you less likely to overeat. PROTEIN also helps keep blood sugar levels stable, and helps build muscle. Cottage cheese is a nutrient-dense addition to most diets. It is relatively low in calories, yet packed with protein, B vitamins, and other good-for-you nutrients. People interested in weight loss and muscle growth may find cottage cheese especially beneficial. Cottage Cheese is high in Selenium which has shown to increase antioxidant protection in the blood. Cottage Cheese can help reduce the risk of developing insulin resistance protection.
BLACK PEPPER. Next to 0 calories. Black pepper for weight loss is a great choice for many because it includes a compound known as piperine that enhances metabolic performance and suppresses the accumulated fat in the body. Black pepper tea is one of the many popular remedies to also treat obesity. Black pepper increases the absorption of essential nutrients and beneficial plant compounds. According to preliminary research, it may also promote gut health, offer pain relief, and reduce appetite.
PINEAPPLE. 81 CALORIES IN 2 RINGS. Bromelain, the digestive enzyme in pineapple, has anti-inflammatory and pain-relieving properties. This helps when you have an infection, like sinusitis, or an injury, like a sprain or burn. It also offsets the joint pain of osteoarthritis. The vitamin C in pineapple juice also keeps inflammation levels low. Manganese is important for metabolism and copper helps maintain and repair connective tissues. Pineapple contain flavonoids, carotenes and polyphenols, which help to neutralize and remove toxins from bloodstream and liver. Your liver works hard every day to detoxify your blood, and the natural detoxifying agents in pineapples make that job easier.
BUTTERMILK. 1 cup has 99 calories. Probiotics found in buttermilk help in fostering the development of healthy gut bacteria. This can ease bloating and constipation symptoms and promote digestion. Lactic acid bacteria found in buttermilk can boost the production of antibodies, which in turn can serve to strengthen the immune system. Buttermilk is an excellent hydration source that can help replace fluids and electrolytes lost through sweating. Calcium and other minerals vital for healthy bones are abundant in buttermilk. The regular intake of buttermilk can aid in the prevention of bone diseases like osteoporosis. Buttermilk contains probiotics that can aid in reducing inflammation in the body's intestines and other areas. This can lower the chance of developing chronic illnesses like cancer, diabetes, and heart disease. Buttermilk is low in calories and fat, making it an excellent choice for people who are trying to lose weight. Additionally, it aids in promoting satiety and reducing appetite. Potassium, which is abundant in buttermilk, can help reduce blood pressure by balancing the impact of excess sodium.
SPINACH. 7 Calories in 1 cup. Spinach leaves have a long-standing reputation in folklore medicine for their diverse medicinal uses. Spinach has been used traditionally to address skin issues such as ringworm, scabies, and leucoderma (skin whitening). Additionally, it has been associated with potential benefits for urinary calculi (kidney stones) and may aid in controlling symptoms of urinary tract infections. Spinach may decrease oxidative stress, improve eyesight health, and prevent heart disease and cancer.
LETTUCE. 5 Calories in cup. A good source of fiber, iron, folate, and vitamin C. Lettuce is also a good source of various other health-beneficial bioactive compounds. In vitro and in vivo studies have shown anti-inflammatory, cholesterol-lowering, and anti-diabetic activities attributed to the bioactive compounds in lettuce.
CHERRY TOMATOES. @25 Calories in cup. Cherry Tomatoes are rich in lycopene, which is great at fighting free radicals that cause disease. Lycopene can also limit UV damage to your skin from sun exposure and promote better heart health. They are excellent source of vitamin A.
Boiled Eggs. 78 calories in boiled egg. Boiled Egg Benefits Weight loss. Hard-boiled eggs are an excellent source of lean protein. Prenatal bone strength. The protein in hard-boiled eggs also works alongside vitamin D to promote prenatal development. Reduced cholesterol. Source of choline. Eye protection. Increased mental energy.
I have to remind myself to take smaller portions of food, eat slower with deliberately chewing the food by moving it about in my mouth to where the teeth make contact. Mindful EATING. Perhaps lay the utensil down between bites. Wait a minute between bites. Don't sip beverages while eating. Avoid LATE NIGHT eating.
WITH ALL OF THIS SAID...I will plan on being successful at DOING THIS.
MY NEWEST DRINK OF THE DAY will be HOT TEA WITH three shakes of CAYENNE PEPPER in it. I started this about two weeks ago and will carry it over into 2024. DRINK OF THE YEAR! The Cayenne Pepper gives the taste buds a kick warming the mouth and back of the throat. I know it's there. I'm getting use to it and now look forward to the KICK.
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