The 17 day diet-a journal

[HollyBearsMom]

I have been wanting to reduce the amount of sugar in my diet and well as reduce the the amount carbs I eat.  I eat a whole food diet that is heavy in whole grains and natural sugars (lots of fruit) and recently started to limit red meats. I often feel fatigued, sluggish and tired. It has been suggested by many that I should eat more protein and cut back on the carbs even though they are whole grains (wheat, flax, oats, grains, etc). Since I work best by starting with structure before "winging it" I thought I would start here.

I am not looking to limit healthy fats so that is slight contradiction to the eating plan. I plan on continuing to make the majority of my foods from scratch as well as continue to shop locally, buy organic when possible and utilize a local butcher for meats.

I have about 100 lbs to lose if all the body charts are correct for a 5' 6", large frame woman. Personally I would be happy to lose 50lbs and stay but this goal is really about eating healthier while losing weight. 

The diet focuses on lean proteins, probiotics, heavy on green leafy veggies and all non-starchy veggies and light on added fats. Fruits are limited to lower sugar varieties-apples, berries, citrus, etc. Eventually oats, grains, beams etc will be added back

The purpose of this thread is for me to have an accountability journal. I will post through out day when possible other wise will update before bed each day.

If you are reading, thanks.  Any support would greatly appreciated! And since it is a public message you are welcome to tell me what an idiot I am being too! 

Day One: wake up and ready to get started! 

Hot water w/ lemon

2 scrambled eggs in 1tsp fax oil

2 cups green tea

6 oz fage greek yogurt

1/2 cup Wyman frozen blueberries

large mixed green salad with sliced fennel, cucumbers and pink grapefruit segments.

grilled boneless chicken breast

mustard vinaigrette maybe wilt olive oil

2 cups green tea

cottage cheese

3 turkey burger "sliders" topped with lots of fresh salsa

szechuan green beans

Edited by HollyBearsMom - 4/13/11 at 3:41pm

[Laggie]

This is awesome! I am sure you'll lose weight fast...

I'm going to be following you because I'm very curious about this diet. It looks like very little food to me though, are you allowed any snacks?

[HollyBearsMom]

Thanks Laggie!!

It's actually a lot of food because you can each as much as you want of the lean proteins and veggies.  You are limited to 2 fruits and 2 probiotics (yogurt, cottage cheese, kefir, kimchee etc) a day which being a big fruit eater is hard!

My snacks today were 6 oz of greek yogurt w/ the blueberries and then I had a cottage cheese on the run. The snack thing is going to be the hardiest as I love me some crunch! I need to get creative. I was thinking deviled eggs, broiled grapefruit, smoothies. To satisfy the crunch I plan on keeping crunchy veggies, all cut up and ready to go.

The premise is that you can do "anything for 17 days" so I am going to keep telling myself that when the cravings hit, LOL

[SpuglyRoo]

Where do nuts fall under for this plan? I'd suggest a handful of almonds as a good on the go crunchy snack since they are high in protein but I'm not sure if they are allowed.  We switched to a very similar eating plan for this month and I lost around 3 lbs the first week.  It was really weird not having any breads or crackers or processed sugars though, a whole new thought process when it comes to meal planning for me.  I was starting to really crave some sweets so I ended up making a chocolate cake made with whole wheat flour and sweetened with honey.  It was soo satisfying, and rather surprising too since I was expecting it to be gummy or something because of the whole wheat.  I'll be stopping in to check here to see what you guys are eating and looking for some ideas.  Good luck!

[HollyBearsMom]

Woke up this AM hungrier than usual but slept really well and feel rested.  

Resisted getting on the scale as I plan on weighing myself once a week on Fridays. Plus I am on the tale end of my cycle so I am sure I am still carrying a lot of water.

After eating breakfast today I realize that I need to do a little more prep so I can eat a bigger breakfast. Weekdays I need get up and out pretty quickly so don't have a lot of time.  I think today I will saute some spinach and some onions to have on hand so tomorrow morning I can make a greek omelette.

Day Two: hungry but energetic

Hot water w/ lemon

2 scrambled eggs w/ flax oil

2 cups green tea

6 oz Fage greek yogurt

1/2 cup fresh strawberries

1/4 cup wyman frozen blueberries

large green salad with leeks, carrots, fennel topped with leftover sezchuen green beans and 7 oz of ground turkey

2 cups green tea

cottage cheese

navel orange

6 oz sesame ginger salmon

sauteed spinach and onions

1 cup green tea

RECAP:

Its been two days and one thing I realize is that while I am rarely hungry (I am eating about every 3-4 hours) I often have a "dissatisfied" feeling. Mt stomach is full yet I feel empty.

My dinner tonight was fabulous, the salmon was cooked perfectly.  I served it on a large, gorgeous bed of sauteed spinach and sweet onion. I was full but had a strong sense something was missing.  My family had the same meal but I served theirs with Israeli couscous. I could have easily had some, craved it even, but I was full-not overly full, just right. so I didn't break rank.

Another premise of the book is listening your body- he call its your fullness meter. That has been my downfall in the past, eating to beyond full and that has lead me to the weight that I am today. So another successful day on the plan and tomorrow is my weigh in day. My cycle ends in a day or 2 so hopefully with all the green tea, LOL I have flushed away some of the bloat.

Edited by HollyBearsMom - 4/14/11 at 5:37pm

[Sol_y_Paz]

Originally Posted by HollyBearsMom 
I often feel fatigued, sluggish and tired. It has been suggested by many that I should eat more protein

The diet focuses on lean proteins, probiotics, heavy on green leafy veggies and all non-starchy veggies and light on added fats. Fruits are limited to lower sugar varieties. Eventually oats, grains,  etc will be added back

I haven't eaten red meat since I was a kid.  Our household does eat a lot of protein from other sources, including our favorite black beans and hummus.  Greek yogurt also has a protein punch.  If you often feel sluggish and tired you might want to look into seeing a naturopathic doctor.  Also, getting your thyroid checked.  Best luck to you on your journey! 

[HollyBearsMom]

Originally Posted by Sol_y_Paz 

I haven't eaten red meat since I was a kid.  Our household does eat a lot of protein from other sources, including our favorite black beans and hummus.  Greek yogurt also has a protein punch.  If you often feel sluggish and tired you might want to look into seeing a naturopathic doctor.  Also, getting your thyroid checked.  Best luck to you on your journey! 

Thanks!

I see a homeopath on a regular basis but a traditional western Dr too.  At my last check up my thyroid, iron, cholesterol etc were all within normal range. Is it horrible that I wish my thyroid was off, LOL???

This stage of the of the diet has no red meat-mostly eggs, chicken and turkey.  Eventually you add back in lean red meats, fish, legumes, etc. 

[HollyBearsMom]

Woke up hungry again today with a low grade headache. I think it is the reduction in caffeine. I am used to 2-3 big mugs of a strong coffee a day and the occasional extra large DD ice coffee in the afternoon. it could also be the big fight I had with my husband. Going to bed angry doesn't help, lol!

Today was weigh in day and I am down 6 lbs from last Friday! However since it has only been 2 days on the diet I can only assume it's the water from my cycle.

Day Three:

Hot water with lemon 2 whole eggs and 1 egg white omelette w/ spinach, onions and feta 2 mugs green tea

Cottage cheese Fresh plum More green tea, I am going to float away!

Spinach and mixed green salad w/ the last of the green beans, sprinkled with goat cheese and topped with grilled chicken breast marinated in lemon, basil and olive oil. Reserved some of the marinade for the dressing.

greek yogurt

granny smith apple

grilled chicken with a cumin glaze topped with grilled onions

sauteed broccolini

RECAP 

Today was hard! I left the house early and spent the morning at my sons school and then sat and had tea at starbucks with friend. After it was rush to pick up at school, get DS to therapy and to a play date by 3:30. I quickly realized how much I counted on those easy to carry snacks! Normally I leave with a some raw almonds and some whole grain pretzels to tide me over when I got stuck somewhere or when the hungry horrors hit. Today I had to pack a cooler with cottage cheese and plum. With the warm weather I am going to have make sure I am well prepared before I head out the door!

Edited by HollyBearsMom - 4/15/11 at 4:41pm

[amma_mama]

Just here to cheer you on...I recently took off a bunch of weight on a similar diet (though a bit lower in the fats), though I gave myself weight, rather than time, milestones. Giving up carbs was also tough but I have been able to slowly incorporate them back in with a more sensible balance than I had before.  I did use a calorie counter to keep me honest, not just in overall intake but also in terms of the nutritional balance since I was looking to reduce my carbs and up my protein without going overboard on fats. It was very hard the first few days as my body adjusted to the lower level of food intake, but eating more protein helped a lot. I would add more egg whites to your breakfast like you did today - perhaps 2 extra egg whites - as that gives a good, solid start to the morning.

You are doing great!

[HollyBearsMom]

Thanks Amma! Congrats in the weight loss and I appreciate the support!!!

The actual diet does recommend no added fats and the use of fat free cheeses, salad dresses in moderation. I do know for me I need healthy fats (olive and flax oils for example) to be satisfied so I am not limiting them but am still watching my intake. This may slow my weight loss but I know from experience that a low fat diet is my ticket to binging and feeling deprived.

[HollyBearsMom]

Woke up this morning feeling really good. It is going to be a busy day.  I have to put together the Easter food basket for the food pantry (we adopt a family), do my own grocery shopping, lacrosse, TKD and then girls night out!  Need to make sure to pack up snacks for the road. Tonight is going to be tough so I need to really prepare myself. I plan on eating before I go out. 

Day Four:

Hot water w/ lemon

2 whole eggs with 2 egg white omelet w/ spinach, onions and feta

2 mugs green tea

6 oz greek yogurt

fresh chopped strawberries-about 4

1/2 cup rasberries

Mixed greens salad w/ endive, leeks, fennel and carrots

turkey burger on the grill topped / fresh salsa

8 turkey "meatballs"

handful baby carrots

caeser salad

2 mugs green tea

Edited by HollyBearsMom - 4/17/11 at 5:20am

[HollyBearsMom]

Just got back from a very moving Palm Sunday service. My only chagrin was that it amateur day.  While I love to see the church full its hard when can you barely move, LOL! 

Woke up rested and energetic but hungry!! I had eaten before I went out with the girls last night but the only thing available for me to eat at the show was an overdressed caesar salad. I did have some of it but when I woke up this AM I realized I hadn't eaten anything in over 15 hours. Growl!  

Going out to dinner with friends tonight, that is going to be a real challenge!

Day Five:

2 whole eggs plus 2 egg white scrambled with onions and goat cheese

4 whole strawberries

cottage cheese

pan sauteed chicken breast in lemon and olive oil

spinach and broccolini stir fry

mineola orange

cottage cheese

arugula salad w/ pistachios (a no no) and blood orange vinaigrette

pan seared salmon that had way too much butter

RECAP

Another pretty productive day that was not with out challenges. Fellowship at church was filled with usual cookies, coffee cake and other sweets. My downfall is the cheese an crackers so I steered clear and had a big cup of tea. There was huge bowl of strawberries so that was a bonus.

My well stocked kitchen at home continues to reward me as I was able to come home and make a great lunch. That held me until afternoon.

Since I was going to eat with friends I wanted to save a snack to eat right before we left.  I had a cottage cheese and an orange and it worked! Enough protein to keep my full-ish and the fiber in the orange gave me staying power.  

Once at the restaurant I was able to easily pass on the (yummy) bread basket. I perused the menu quickly and was able to find quite a few things I could order with modifications, The arugula salad was peppery and the blood orange vinaigrette (on the side) added a level of freshness,  The pistachios ( a no-no, I ate them any way) offered a much need crunch. I then ordered the panko encrusted pan seared salmon to be served plain. It came out perfectly cooked but I failed to request that it be seared with out any added fat or at least only in a drizzle of olive oil, The fish was swimming in butter as were the wonderful medley of squash.  Life e is to short to quibble so at the point I pushed away as much butter i could and enjoyed every bight of fish and veggies.

The hardest part of the day was the no alcohol.  This is s couple who really enjoys fine wines the way we do.  We also been know to come up with some pretty creative cocktails on our own and enjoy them way too much!. I really missed and felt  the loss of not having a cucumber cooler martini to start the night. Then to not have a crisp white wine (or two!) with my salmon? I can't remember a time I went w/o any kind of booze for 5 days! Ok yes, my entire pregnancy and long periods of times while breastfeeding. But that was easy 'cause it was for the baby. This is really hard as food and wine are so intertwined in our life and in my circle of friends and family.  While this couple completely supported us they are the exception. As I continue down the no booze path I see more hurdles in my future.

I  might break my Friday weight in rule and get on the scale Tuesday.....

Edited by HollyBearsMom - 4/17/11 at 6:56pm

[HollyBearsMom]

A gorgeous morning!  I slept in till our little dog woke me up. No school today (yeah!) so hang out, maybe go and get gardening supplies.  Overall feeling really good. Not as hungry this AM, probably because of all the yummy salmon frowned in butter last night!

Resisted getting on the scale, which I am proud of.  I tend to get hyper-focused on the numbers and not on my body.  This time around I want to pay attention to how my body feels and let the number of the scale be a tracking tool.

Day Six:

Hot water with lemon

2 whole eggs and two egg white omelet with spinach, onions and feta

2 extra large mugs of green tea

6 oz greek yogurt

1/2 cup blueberries

5 chopped strawberries

grilled chicken breast

sesame miso cucumber salad

1/2 pink grapefruit

2 mugs green tea

6 oz greek yogurt

ground chicken burgers on the grill

roasted brussels sprouts

more cucumber salad (it is so good! from this months Cooking Light)

more green tea!

RECAP:

Nothing major to report tonight.  Hanging at home all day sure makes life easier-plenty of food at your fingertips, ability to make a hot cup tea when ever you want and being able to go to bed early is a bonus. 

Edited by HollyBearsMom - 4/18/11 at 5:12pm

[Laggie]

You're doing great! I think that you will find that the "not satisfied" feeling goes away over time. For me it's important to eat without distractions - I find that if I eat while watching TV or driving (etc) then I still want food when I'm done, even though I know I'm full.

[HollyBearsMom]

Originally Posted by Laggie 

You're doing great! I think that you will find that the "not satisfied" feeling goes away over time. For me it's important to eat without distractions - I find that if I eat while watching TV or driving (etc) then I still want food when I'm done, even though I know I'm full.

thanks Laggie!! I agree about eating w/ no distractions.  I have been making a point to eat at the table even when I am alone. Its helps me to be more mindful of eater and appreciate the taste of the food.

[HollyBearsMom]

Wow! I can't believe I am on day 7 already! A busy day today so I am spending the morning getting get a cooler ready to take with me.

My biggest frustration right now is my husband, LOL.  He wanted to do the diet with me but had all kinds of reasons why he couldn't start so he is only on day 4.  On top of that he only skimmed the book so I feel like every 10 minutes he asks "Can I have this?" "Can I have that?" And he has no memory retention so he ask me the same thing 20 times! argh! 

Day Seven:

2 whole eggs and 2 egg white omelet with spinach and onions

2 mugs green tea

6 oz greek yogurt

1/2 cup blueberries

1/2 cup chopped strawberries

leftover grilled chicken burger topped with salsa

mixed green and spinach salad w/ assorted veggies

2 mugs green tea

cottage cheese

grilled sesame salmon

cumin dusted roasted cauliflower

green tea

RECAP

Pretty easy day today.  My cravings have pretty much stopped. As Laggie noted my mild dissatisfied feeling I had is starting to dissipate. Tonight was the first night I didn't finish all my dinner.  I ate it about an hour ago and am still full! 

Edited by HollyBearsMom - 4/20/11 at 6:08am

[HollyBearsMom]

Overslept this AM.  Yikes.  It was rush rush rush but still managed to get us all a good breakfast. 

A few people (IRL) have asked me about exercise.  I have been accused of spending "too much time" in the gym. I usually spend about an 1 1/2  to 2 hours on the treadmill doing an intense interval cycle and/or doing the elliptical at the same intensity.  

The book recommends doing a min. of 17 minutes of cardio a day for for the first 17 day cycle. He doesn't recommend doing too much more than that. As you move thru the next three 17 day cycles you increase your exercise until you are doing at least 45 minutes to an hour of cardio a day.

I have cut back my cardio and am currently doing 45 minutes a day. My routine is to do 30 minutes on treadmill at 3 MPH/6% incline and then do 15 minutes a the same speed but a lower incline-3%. At the end of the first 17 day cycle I will go back to doing an intense interval cycle but for only 30 minutes and then do 30 minutes at a moderate rate. By the time I get to the fourth 17 day cycle I will be back to my regular levels.  

Day Eight:

hot water with lemon

2 whole egg and 2 egg white omelet with spinach, onion and feta

2 mugs green tea

6 oz greek yogurt

1/2 cup blueberries

1/2 cup strawberries

cottage cheese

leftover cauliflower

Thai inspired lettuce wraps

RECAP:

OMG I made the BEST Thai style lettuce wraps for dinner!  I had been getting bored with all the grilled chicken and turkey so wanted to see if I could make something that still fell within the guidelines but was yummy.  I bought fresh chicken breasts and ground them in my kitchen aid.  Cooked that in a cast iron skillet, added some Bragg's, shredded green and purple cabbage and shredded carrots and cooked until veggies were crisp/tender, seasoned w/ red pepper flakes and S/P. Spooned into romaine leave and topped with chopped fresh basil. So so good! 

My downfall today was that since I got a slow start I never really caught up. As you can see from my food intake I completely missed a meal.  I will pay for that later since my body does not do well when I eat too few calories. It tends to freak and hold onto to everything for days, causing the scale to not be kind. However I also didn't want to overeat for the sake of eating enough calories and I only ate until full. If I get hungry later I might make a salad...

I am feeling lighter.  I know I am supposed to let my body be my guide but I can't wait until weigh in day!

Edited by HollyBearsMom - 4/20/11 at 4:01pm

[sosurreal09]

Maybe I can use you for inspiration I have about 65lbs to lose!

[HollyBearsMom]

Originally Posted by sosurreal09 

Maybe I can use you for inspiration I have about 65lbs to lose!

I hope I can inspire you!! If you want any info or want to know anything let me know! 

[HollyBearsMom]

A gorgeous sunny day! Think I will trade in the treadmill for a walk in the park.

Day Nine:

hot water with lemon

2 whole eggs with two egg whites scrambled with goat cheese

2 mugs green tea

6 oz greek yogurt

1/2 cup blueberries

1/2 cup strawberries

leftover thai style chicken lettuce wraps

broccoli, red and green cabbage salad

pink grapefruit

more green tea

cottage cheese

oven roasted boneless turkey breast w/ spicy dry rub

steamed broccoli

grilled vidalia onions

RECAP:

Had a really good day today.  45 minutes on the tread mill AND a long hike with the my son and his friend.  I am so thankful spring is almost hear in New England.

Tomorrow is weigh in day! Fingers crossed....

Edited by HollyBearsMom - 4/21/11 at 5:33pm