ForceWeb: Puget Sound Live Music

[Jinxi]

SO many times, Chris and I get asked if we are doing atkin's or south beach or a number of other diets. I have decided to post here a full description of what we are doing. This thread will be locked, but I fully want discussions. I am locking it because I have promised copies of our plan to others and am falling behind in getting those out, so I am posting them here instead, and just dont want them to have to wade through replies, etc here.

So having said that, I will first explain how 20/20 came about and some back ground information.
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Kala/Jinxi

[Jinxi]

Dr. Mark Dedomenico founded 20/20 when he realized he wanted to start preventing patients from ending up on his cardiac surgical tables.

This is his staff's blurb on what the program is.

[Jinxi]

So having now given credit to his program. I am going to get into some of the reasons behind how his program works.

***will edit this area soon*** can't find my notes atm for all the brain chemistry/body chemistry stuff that is very helpful in understanding why this program works.



The exercise part though is simple. If you are free of diseases like fibromyalsia and chronic fatigue syndrome, you are expected to do 5 cardio sessions per week that last 30-35 minutes where your heart rate is at a constant rate. This rate can be determined several ways. My trainer used the Karvonen forumla. He had me monitor my morning heart rate for 3 mornings before i even got out of bed. then averaging those, he plugged that number in as my resting heart rate (rhr)
The whole formula is then worked through -
220-age = max heart rate (MHR)
MHR-RHR X Intensity +RHR = target training heart rate

[Jinxi]

So you are interested in trying and want more details. Well, here they are.

Because of the stuff explained above (which I still have to edit in), you need to get your body off its carbohydrate addictions. This is NOT fun at all, but meal replacement does work. You will most likely become lethargic, cranky/irritable, possibly even sore. You will have cravings like you have never had before. It DOES go away. For some it happens rapidly, for others, it can take the full week.

So, week one is not much fun food-wise. But if you stick with it, the program is so much more successful.

So for WOMEN - WEEK 1 1255cal/day w/ about 27g fat/day

Breakfast
Protein shake - 130 calories - 1g fat
1/2c berries - 60 cal - 0 fat
1Tablespoon peanut butter - 100cal - 8g fat
1 teaspoon konsyl for fibre
vitamins
calcium
fish oil

Lunch
6 ounces LEAN meat - 210cal - 6g fat
Protein Shake - 130cal - 1g fat
1/2c berries - 60 cal - 0 fat

Snack
Protein shake - 130 cal - 1g fat
1/2c berries - 60 cal - 0 fat

Dinner
4 ounces LEAN meat - 140cal - 4g fat
Protein Shake - 130cal - 1g fat
1/2c berries - 60cal - 0 fat
1 fat serving - 45 cal - 5g fat
fish oil
calcium

MEN - WEEK 1 1560-1635cal/day w/ 35-42g fat/day

Breakfast
Protein shake - 130 calories - 1g fat
1/2c berries - 60 cal - 0 fat
1Tablespoon peanut butter - 100cal - 8g fat
1 teaspoon konsyl for fibre
vitamins
calcium
fish oil

Snack
Protein shake - 130 cal - 1g fat
1/2c berries - 60 cal - 0 fat

Lunch
6 ounces LEAN meat - 210cal - 6g fat
Protein Shake - 130cal - 1g fat
1/2c berries - 60 cal - 0 fat
1 fat serving - 45cal - 5g fat

Snack
Protein shake - 130 cal - 1g fat
1/2c berries - 60 cal - 0 fat

Dinner
6 ounces LEAN meat - 140cal - 4g fat
Protein Shake - 130cal - 1g fat
1/2c berries - 60cal - 0 fat
1 fat serving - 45 cal - 5g fat
fish oil
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Kala/Jinxi

[Jinxi]

Protein Shake
ours were designed by the club
total fat 1 g - none is saturated
cholesterol - 5mg
sodium - 320mg
Potassium - 400mg
Total carb - 17g (dietary fiber 1g, sugars 15g)
protein - 14g
Vit a, c, thiamin, rivoflavin, niacin, d, e, b6, folate, b12, iodine, zinc, copper, biotin, pantothenic acid - 20%
Calcium, Iron, Magnesium - 25%
Phosphorus - 15%

Konsyl
Fiber source that is designed safe for diabetics - completely sugar free and sugar substitute free - 6% psyllium hydrophillic mucilloid per teaspoon

Vitamins - we take 2 per day
Vit A - 100% as beta carotene - 5,000IU
Vit C - 200mg
Vit D - 200 IU
Vit E - 400 IU
Vit K - 150mcg
Vit B1 - 4mg
Vit b2 - 4mg
Niacin - 40mg
Vit B6 - 25mg
Folate - 600mcg
Vit b12 - 10mcg
Biotin - 100mcg
Pantothenic acid - 20mcg
Calcium - 280mg
Magnesium - 50mg
Zinc - 20mg
Selenium - 150mcg
Copper - 2mg
Manganese - 2mg
Chromium - 100mcg
Potassium - 80mg
Vanadium - 25mcg

Calcium - Women 1tab twice daily, Men 1tab once daily
600mg
125 IU vit D

Fish Oil - KEEP REFRIGERATED AND TAKE WITH FOOD
1000mg marine lipid concentrate
EPA - 180mg/capsule
DHA - 120mg/capsule
Vit E - 1iu for preservative/capsule

Women/Men - 2 twice daily
Fibro - 3-4 twice daily


Peanut butter - recommended is Adam's
You basically want something that is natural - not hydrogenated fat
otherwise numbers wise it is VERY similar to Jif Peanut Butter
You will have to mix in the oil yourself and then refrigerating it helps it to stay mixed.

Lean Meat
There are 4 types of meat - Very lean, lean, medium fat, and high fat
Very lean and lean are your best choicse, and medium is ok in controlled moderation, high fat is never a good idea.

So what is what?
Very Lean
1 oz = 7g protein, 35 cal, 1g fat
chicken/turkey - white meat - no skin
cornish hen - no skin
fresh or frozen cod, flounder, haddock, halibut, trout, tuna, canned tuna in water
clams, crab, lobster, scallops, shrimp, immitation shellfish
ground beef - 4-5% fat, buffalo ground
duck or pheasant (no skin), venison, buffalo, ostrich
egg whites - 2, substitute 1/4c
processed sandwich meats w/ 1g fat per ounce or less - watch sodium here

Lean
1 oz = 7g protein, 55cal, 3g fat
usda select or choice beef trimmed of fat - round, sirloin, flank steak, tenderloin, roast, steaks
fresh, canned, cured, boiled ham; tenderloin, center loin chop, canadian bacon
roast/chop/leg of lamb
lean chop/roast veal
dark meat chicken or turkey - no skin, white meat chicken w/ skin
herring, oysters, salmon, catfish, sardines, tuna canned in oil
processed lunch meat w/ 3g fat per ounce, chicken sausage
goose or domestic duck, rabit

the other 2 are pretty much anything not listed above and really should not be consumed when trying to actively lose weight

Fat Serving
1tsp oil
10peanuts
6 almonds
1Tbsp sesame seeds
1Tbsp sunflower seeds
1Tbsp pumpkin seeds
2tsp Peanut Butter
1/8 avocado
1tsp reg mayonnaise
1 Tbsp low fat mayonnaise
1 Tbsp reg salad dressing
2 Tbsp low fat salad dressing
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Kala/Jinxi

[Jinxi]

Calorie Goals
Eat your minimum every day - going below causes your body to think it is being starved. For women that is 1200 and for men that is 1500

Fat Goals
27-40g fat per day for women
35-50g fat per day for men
Try to use as heart healthy sources as possible. These by the way are what help you to feel full many times. If you find that you are struggling in the snack time area and are hungry within an hour to two after eating, you are not taking in enough fat.

Water Goals
64-72 or more ounces per day - most people are "hungry" when they are really thirsty. Making sure you drink enough will actually help your body to send you the right signals when it is hungry.

Avoid caffeine
IF you have to, only take in 1 cup of caffeine per day - it is actually best for your body to completely break from this addiction as well

Alcohol
Alcohol actually prevents your body from losing weight. It is best that while you are trying to actively lose weight to not drink at all, and then when you do to keep in mind that it does contain calories. Also, when you do drink, make sure you drink atleast 8 ounces of water PER drink you consume to help flush the alcohol from your body and prevent the dehydration caused by alcohol.

Meal tracking
Buying a daily scheduler and writing down everything you eat, monitoring calories and fat grams is an essential part of actively losing weight. I struggle hard with this goal most of all. But it is VITAL to making sure you are accurate and also helps you to monitor your intake so much better than you think if you are not doing it.

Expect body changes
You are rebalancing your body chemistry, so expect things like cold hands and feet, headaches, mood swings, fatigue, etc. Track these in your daily scheduler and applaud yourself when you see them stop. It means you are through the addiction of carbs and you're on your way to a much healthier body.

Constipation/Diarrhea
For many people - week one/two can cause either of these. IF they occur, you will need to adjust your fiber intake.
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Kala/Jinxi

[Jinxi]

So after week 1, you will slowly start to add back in foods.

Week 2 = add 2 servings of low glycemic vegetables for 3-7 days based on if you develop cravings again. if you do great at day 3 or beyond you can increase to as much vegetables as you like within your calorie intake

Safe vegies are pretty much anything BUT potatoes, sweet potatoes, yams, corn, winter squash, or vegetable juice as they are high glycemic. You will get access to these back later, but they will be in moderation for the rest of your life.

Serving size is 1c of green leafy or 1/2c all other and calorie wise is about 25cal w/ no fat, some are higher though, so you may wish to get a calorie/fat counter book to help in your tracking

Being able to cruch on carrots and celery really helped my mental status return to being happy! I started to really look forward to lunch and dinner.

Week 3
non-fat or low fat fruit sweetened yogurt - west coast has Cascade, you are basically looking for about 100 cal w/ abuot 16g sugar *from fruit juice*

this became my afternoon snack w/ some nuts or seeds to help give me fat

Week 4
increase dairy to 2-3 servings per day - doing this SLOWLY
this includes nonfat/low fat milk, nonfat/low fat cheese, cottage cheese

Again, when you do this, removing a shake is the easiest way but remember to balance all your calories/fat when you do it

Week 5
Ok so you are tired of raspberries/blueberries/blackberries and strawberries? Now you get to add in other low glycemic fruits. Try only one type at a time. Apples are supposed to be the easiest. Try them for a few days, and monitor if you are at all hungry/sleepy within a few hours of eating one. They are anathema to me. =(

try grapefruit, oranges, apples, pears, plums, peaches, grapes, kiwi, apricots, cantaloupes, pineapple.

NO Bananas, cherries, juices or dried fruits for now.

They are about 60 calories. You can add them into your meals where you have dropped shakes/berries if you need to find room for them. Good luck. This was where I started showing just how carb sensitive my body is.

At this point, you may not progress as rapidly. Take your time with each new food and find out what you are sensitive to. Then when you are ready, move up to the next challenge.

Step six is to add back in more fruit up to 3 servings per day. Again remember to balance all your calories. Fruits are mostly sugar so try to keep up with your fat and protein as well. Do not get those too far out of balance or you will stop losing weight.

Step seven
When you are ready, you will add back into your diet beans. I ran into issues here. We chose pinto beans first. I am VERY sensitive to those. My weight loss stalled out. I actually started to gain weight from water retention. So play it by ear. Make sure you only do one bean type at a time and monitor everything from how you feel to how much you gain/lose per week.

A serving of beans is 1/2 cup. Lentils are also included in this category. So try pinto, black, navy, kidney, garbonzo/chickpea, hummus, etc. But try to keep it to 2c cooked at most per day

Step eight
Now you are ready for a challenge. It is time for the whole grains. This is another area that can and does often stall carb sensitive people. What you want are things like whole grain bread/tortillas or pasta, brown rice, etc.
It is probably easiset to start with bread. Serving size is 1 slice for most breads, although some of the smaller sized loaves are actually 2 slices. You want the bread to have 3 or more g fiber per serving and 3 or less g sugar per serving. For cereal when you are ready, the fiber is the same but the suger is 9g sugar or less. Plain cherios are acceptable, as are whole wheat chex, and heritage flakes/bites made by Nature's Path.
When you are shopping, dont be afraid to try things like quinoa or millet if you like couscous. And the whole grain pastas are good but make them al dente or you may not like them as much.

Step nine
This is where you learn to experiment with high glycemics. Remember that you are doing this for life. It is not a diet, so as such it never ends. Be honest. You will want dessert from time to time, so learn how to do it now. Moderation is good for you. Just make sure you continue tracking and monitoring. If done correctly, you will feel great and still maintain/lose weight even with the high sugar stuff in your life. You just can not go hog wild.


So from start to finish you have shifted your calorie intake by a huge amount.
If you follow this completely you will go from
40-45% proteins, 20-25%fat, 30-40% carbs in week 1
to
20-25% protein, 20-30% fat, 45-60% carbs for the rest of your life.
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Kala/Jinxi