My Program
The Diet
I am on a low-glycemic index diet. I have chosen a low-glycemic index diet because I think there is substantial evidence that diets which have a lower impact on your blood sugar are healthier for you and promote weight loss because of the simple fact that spikes in your blood sugar tend to make you want to eat more, which creates a vicious cycle. I hesitate to use the word diet because I look at this so differently than that. It is truly a lifestyle change for me. Now with this eating style I eat almost any and all vegetables that I want, except for the high starch vegetables like potatoes and corn. I also eat fruit on a daily basis. While I occasionally eat grains, I tend to avoid them as I think they cause addictive behavior in me. I try to eat lean meats, but I don’t stick to this strictly. I do tend to avoid the really fatty stuff though. I also try to drink plenty of water – usually more than 100 ounces a day. This is something else I don’t get too hung up on. The only other drink I typically have is black coffee, although I do sometimes use flavored Splenda. I am taking an Omega 3 Fatty Acid supplements, as well as a Cinnamon supplement (for blood sugar), but I also try to incorporate as many natural sources of Omega 3 and cinnamon as I can.
The generally follow the South Beach Diet. I say generally because there are some differences. I believe it is the best description of what I do though. I first learned about this diet from the South Beach Heart Program book, which honestly changed my outlook on things. Contrary to popular belief, this is not a low-carb diet (although I am not opposed to low-carb diets and have had great personal success on the Atkins diet, I am just not committed enough to follow it right now). It is a healthy carb and healthy fat diet. I encourage you to read the book, you will probably learn something.
The Exercise
I have also decided that I cannot become healthy and live a long, healthy life without getting in shape. I know my body needs this, so I am focused on it. I walk almost every day between 2-4 miles, although I have walked as many as ten. I am also do planks and a Tabata routine quite regularly. In the past I was doing the hundred push ups program, but I have lightened up on the push ups because of an arm injury. I also want to add pull ups, but the arm injury is preventing that. At some point in the future I would like to begin the Couch to 5K Running Plan but I am not committed enough yet. I will probably start this in the Spring 2010.
The Medicine
I take medicine for several things, all of which I think can be controlled by losing weight and getting fit. Currently I take Diovan HCT (320/25MG) HCT (25mg) for high blood pressure (update: this is now being cut into fourths), Metroprolol (50 MG) because my heart felt like it was skipping beats. My doctor did a EKG and said it was no big deal, but prescribed Metroprolol to control it. I also take an aspirin a day (325 MG) because of the studies which say it is good for heart attack prevention, Lipitor (20 MG) Symvastatin (20 MG) for high cholesterol, and I also take Allopurinol (100 MG daily) for gout. Gout is the only condition I am afraid I will have to continue taking medicine for. It sure is painful, so I don’t want to play around with it. My doctor recently told me that it was worth testing how I do without the medicine, as my gout could have been entirely a result of being overweight. As of November 2009 I am also taking 500 MG of Niaspan. I attribute much of the positive changes in my bloodwork to Niaspan, of course accompanied by healthy eating and exercise.
Thanks for your comment on my blog about the GI. I appreciate the information.
[Reply]
South Beach Steve Reply:
November 30th, 2009 at 7:34 am
Not a problem; I hope it is helpful.
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Hey steve,
I was “lurking” so I thought I’d drop a comment – just wanted to say you are right on when you hesitate to call your lifestyle a diet.
I eat healthy Low GI carbs, healthy fats, and lean proteins, following “The Zone”. And, it all my family refers to me as “on some crazy diet”. I want to scream “NO I’m just eating healthy”, but I refrain and smile, nod, and explain I just try to avoid unhealthy foods.
Anyway, the lifestyle comment is so true. And the benefits of your new lifestyle are clearly seen by the big strikethroughs on meds you are no longer taking.
Congrats and keep up the good advice!
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South Beach Steve Reply:
April 8th, 2010 at 7:28 pm
So true Jonathon. Your answer is the same answer I give – I am just eating healthy. Thanks for the comment!
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Hi I am trying trying to lose and have found south beach style works best but after a week i lose intrest in it and yave a couple of days off which doesn’t help I also like Somona and low gi diets but these don’t seem to give any weight loss. What are your usual daily meal plans nowdays ? thanks Violet
[Reply]
South Beach Steve Reply:
November 29th, 2010 at 8:41 pm
Violet, the first two weeks are the hardest on the South Beach Diet. It is difficult to do without the things we have become so accustomed to. If you can make it through those first two weeks, it does get better — lots better.
While I am not quite where I want to be yet on weight, I am very close, and I am essentially following a maintenance program. I eat all the veggies I want other than really starchy things like white potatoes and corn. Although carrots are somewhat starchy, I do eat them. I also eat all the lean meat I want. To be honest, I don’t pay too much attention to the fat content of meat. Perhaps I should, but I don’t. I don’t eat grains very often, and when I do I eat a whole grain. I usually have one or two servings of fruit a day.
To get more specific, a typical day for me looks like the following:
Breakfast – One apple with 23 Tablespoons of natural nut butter (usually walnut, but also peanut or almond sometimes). Sometimes I also have an egg or two with the apple, or I eat two eggs and no apple.
Lunch – A large salad with either olive oil and vinegar or Ranch Dressing. I try to use the olive oil and vinegar because it goes with the South Beach Diet better. Sometimes I have a can of tuna and other veggies like green beans instead of the salad.
Supper – I usually have a piece of mean (steak, hamburger, chicken, pork chop) and two large servings of veggies (green beans, steamed broccoli, green peas, black eyed peas, salad, sweet potato, etc).
Snacks – I don’t usually do snacks, but when I do I have strawberries, cheese sticks, a package of nuts, or another apple.
One last thing, but I would be remiss if I didn’t mention it. I also do IF (Intermittent Fasting). While I am a firm believer in the South Beach Diet, IF works very well for me too, and it goes along well with South Beach Diet for me. I am not trying to promote IF or convince you to do IF, I am just telling you what I do.
I hope this helps. Let me know if you have other questions.
[Reply]
Steve,
you should not take all this medecine, in Europe we tend to consume way less medecine than you guys over there, all medecine you take has side effects that in the long run a worse than the condition you actually want to combat and therefore you should not take, when I was 97 kg I also had many perceived “ills”, today I know, they were all caused by overweight and all of them are gone now, due to 2-3 a week running 5-10 km, muscle building and Muay Thai.
Maybe you can just try leaving the aside, if it does not work you can still go back and consume your daily medecine.
Good luck,
Daniel
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alexdombroff@alexanderdombroff.com
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