When I changed my way of eating (WOE) in 2015, I admit that I was more motivated by the words of my doctor and the thoughts of losing weight than I was by what God thought of me at 226 pounds. I was focused on not adding medications (which meant an added monthly expense to our budget) to my daily regimen and shopping in the regular women’s sizes for clothes. I wanted to change what I saw in the mirror, not realizing that my physical condition was just as harmful to my spiritual and emotional well being as it was to any body organ or system.
God actually has quite a bit to say about our health. In Genesis 1:29, God instructs Adam to eat the seeds, fruits, and plants He created for food. In Genesis 9:3, God further says that He gives us “every moving thing” and plants for our sustenance. In Daniel 1:8-20, God gives specific instruction to Daniel about what to eat to be strong and healthy. It’s clear that God never envisioned us consuming boxes of macaroni and cheese, Lean Cuisine, or Snickers bars as sources to fulfill our nutritional needs.
With these biblical lessons in mind, I modified what goes in my body and added movement to my once sedentary life. I’ve been on a quest to educate myself about how my body works and the WHY (the science) of eating healthier and exercising. I’m going to share something with you so that you know it can be done and that I’m not just talking about this in theory. Below left is me at my highest weight of 247 pounds. Below right is me at my current weight of 167.4 pounds. My goal weight is 157.
My public library holds a wealth of information and I frequent it now more often than I ever have. The internet also has information available, but I have learned to read everything with an eagle eye, because, despite popular belief, if it’s on the internet, information is not necessarily accurate. These are some sources you can bank on, and one of those sources is the Diagnosis Diet website, written by Dr. Georgia Ede. She likes to say it’s “where nutrition science meets common sense.” For those of you who may be reading any part of my story for the first time, let me encourage you to take an assessment of your body and its sensitivity to carbohydrates. Click here to take the test for absolutely FREE.
This test asks a series of twenty yes/no questions to determine your level of sensitivity. If you score 13 or more yeses, you are considered in the “red zone” and highly sensitive to carbohydrates that you ingest. I scored 19.
I always share this quiz when anyone asks me why I chose a low carb WOE because this was an eye-opener for me. Armed with the information from this quiz, I started researching ways to cut carbohydrates from my diet. I know this quiz is accurate because when I started eliminating carbs, I lost weight. Not only did I lose weight, I have kept it off. The number one question I get asked is “What are you doing to lose weight?” and the second is “What do you eat?”
So, what does one eat on a low carb WOE? I’m going to share a REAL FOOD JOURNAL ENTRY from a recent week with you. I use My Fitness Pal to log my meals (sign in name is sandyrosser, so feel free to send me a friend request if you use it too) and my food diary is public, so any friend on MFP can see what I eat. I set my calorie limit at 1200 calories per day now, but when I started eating low carb, my calorie limit was 1490…and yes, I lost weight eating nearly 1500 calories a day! (As I lost weight, I adjusted the calorie intake because I naturally ate less because my body needed less.)
Breakfast (352 calories): 2 scrambled eggs (using non-stick cooking spray), 3 slices Oscar Meyer turkey bacon, and 20 oz. coffee with 2 tablespoons of almond-coconut milk, 2 tablespoons of light cream, a little stevia, and a scoop of Perfotek hydrolyzed collagen protein (for joint health, but it also is great for your skin and nails…I’ve been using this since knee surgery in 2014)
Lunch (490 calories): 1 Double Quarter Pounder (no cheese, no sesame seed bun, mustard and pickle only) and a McDonald’s side salad with a DRIZZLE of their Newman’s Own Ranch Dressing (because the entire pouch has 11 grams of carbs…YIKES!)
Dinner (339 calories): 4 oz. grilled herb chicken breast (oregano, thyme, rosemary, garlic, salt, pepper), 1 cup stir-fried zucchini and onions (cooked in 1/2 teaspoon of coconut oil), 1 oz. of BLOCK cheddar cheese*, and 1/4 cup fresh blackberries.
Total for the day: 1181 calories, 21g carbohydrates, 6g fiber, 10 sugar**, 77g fat, and 88g protein.
*Cheese that comes pre-shredded has added carbohydrates in the form of potato or cornstarch. These additives keep the shredded cheese from sticking together and clumping. I buy block cheese and shredded it myself (as needed), eliminating those unnecessary carbs.
**Let me break down those 10g of sugar: 8g are natural sugars that come from the green vegetables and blackberries, while the other 2g are ADDED sugars from the ranch dressing, which is why I only used a little drizzle on my salad and why I make my own dressings at home to eliminate added sugars and preservatives.
I drink between 64-80 oz. of water daily to stay hydrated. I drink even more on days that I work out. I walk every day and I try to have 10,000+ steps at least four out of seven days. I don’t always meet that goal because life happens, but it’s my goal and I like meeting that goal as often as I can.
So, this is a day in my real life low carb WOE. If this is helpful for you, I’ll be glad to post more of my food journal for you in future posts. As always, your feedback is important and I’ll do my best to answer any questions you leave me in the comments.
Have a blessed week!