Countdown Activity 3 - Healthy Eating & Nutrition Plan
kaliswalker
Posts: 1,316 Member
5% Challenge date Saturday July 9th
It’s time to decide what diet you can follow for 8 weeks. Your diet will determine what you eat, how often, how much and calories. There are many to choose from - Flexitarian, South Beach, Weight Watchers, American Heart Association, DASH, Diabetes Diet, Volumetrics, Mayo Clinic, Mediterranean Diet, MIND, USDA Diet, Canada Food Guide, Dukan, Paleo, The Full Plate Diet, or whatever else you choose. You need a plan that works for you, with food that you like. Browse online for new recipes and have them ready. Regardless of the plan you choose, follow the set of standard guidelines recommended by the plan. But all weight loss diets come down to the same thing a calorie deficit. That's the magic!
New - 12 DIY Kitchen Projects to Clean Up Your Eating Habits (right click to open new tab) https://bit.ly/30CUdWS
Set yourself up for success with a weekly menu plan complete with recipes attached, then it will be easier to make the shopping list to include the foods you need for those meals. It helps when you are shopping for specific things and it improves impulse control in the food store (keeps the junk food out).
Following a weekly menu, the plan gives you control over your eating and calories. You empower yourself to make better choices and have better impulse control. Enjoy the foods you eat, as they are making you healthier and helping you attain your goals. Be ready to try new foods or new ways to prepare food.
Now is the time to make friends with MFP tracker. https://bit.ly/3yjI0YF
84 Quick & Healthy Meals in Minutes! https://bit.ly/378gQoK
Check list
Do you know what diet you will follow?
Have you followed this diet before?
Found some recipes?
Grocery list?
Do you have the food on hand to get started?
Shop?
Did you clean up your kitchen?
Did you post your 5% Challenge Diet Commitment on your blog or here?
It’s time to decide what diet you can follow for 8 weeks. Your diet will determine what you eat, how often, how much and calories. There are many to choose from - Flexitarian, South Beach, Weight Watchers, American Heart Association, DASH, Diabetes Diet, Volumetrics, Mayo Clinic, Mediterranean Diet, MIND, USDA Diet, Canada Food Guide, Dukan, Paleo, The Full Plate Diet, or whatever else you choose. You need a plan that works for you, with food that you like. Browse online for new recipes and have them ready. Regardless of the plan you choose, follow the set of standard guidelines recommended by the plan. But all weight loss diets come down to the same thing a calorie deficit. That's the magic!
New - 12 DIY Kitchen Projects to Clean Up Your Eating Habits (right click to open new tab) https://bit.ly/30CUdWS
Set yourself up for success with a weekly menu plan complete with recipes attached, then it will be easier to make the shopping list to include the foods you need for those meals. It helps when you are shopping for specific things and it improves impulse control in the food store (keeps the junk food out).
Following a weekly menu, the plan gives you control over your eating and calories. You empower yourself to make better choices and have better impulse control. Enjoy the foods you eat, as they are making you healthier and helping you attain your goals. Be ready to try new foods or new ways to prepare food.
Now is the time to make friends with MFP tracker. https://bit.ly/3yjI0YF
84 Quick & Healthy Meals in Minutes! https://bit.ly/378gQoK
Check list
Do you know what diet you will follow?
Have you followed this diet before?
Found some recipes?
Grocery list?
Do you have the food on hand to get started?
Shop?
Did you clean up your kitchen?
Did you post your 5% Challenge Diet Commitment on your blog or here?
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Replies
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My eating plan is simple.
Unless I m eating out or away from home
Breakfast
Cereal, toast and tea
Morning cuppa (coffee, a seat and I’m trying no eats)
Lunch (soup, sandwich or baked tattie)
Afternoon cuppa (as morning)
Dinner (meat, chicken or fish with accompaniments), dessert
Bedtime cuppa
As we’re having lots of hospital appointments which need eats away from home I’m working on a plan to have stuff I can take with me.
Since I have a stress eating sweet tooth I also trying to work on alternative stress busters
Main thing about most meals is that they’re measured, meet nutrition requirements, suit everyone and will be sustainable long term2 -
Do you know what diet you will follow? I do best on Low Carb/High Fat
Have you followed this diet before? Yes, regularly
Found some recipes? I don't cook but I'm able to assemble what I need
Grocery list? Yes, always! Don't leave home without it.
Do you have the food on hand to get started? Yes and I keep something on hand at all times
Did you post your 5% Challenge Diet Commitment on your blog or here? I'm doing that now.1 -
I’ve been following the Mediterranean food plan for several years, greatly reduced my consumption of red meat and increased meals centered on vegetarian, fish or chicken dishes. We also belong to an organic freggie delivery service, fresh produce delivered every two weeks. I plan menus around what’s in the box. This last week we received avocados, apricots, romaine, onions, carrots, snow peas, fingerling potatoes, and strawberries, for example.2
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Do you know what diet you will follow? Yes, the 1960s Weight Watcher exchange plan
Have you followed this diet before? Yes, long ago.
Found some recipes? Yes, thank you for the links.
Grocery list? Ongoing
Do you have the food on hand to get started? Not yet for all the new recipes.
Shop? Weekly
Did you clean up your kitchen? Not yet.
Did you post your 5% Challenge Diet Commitment on your blog or here? here.1 -
Do you know what diet you will follow? Yes, the Mediterranean Diet.
Have you followed this diet before? Yes, long ago.
Found some recipes? Yes, thank you for the links.
Grocery list? Ongoing
Do you have the food on hand to get started? Not yet for all the new recipes.
Shop? Weekly
Did you clean up your kitchen? i did clean up my kitchen.
Did you post your 5% Challenge Diet Commitment on your blog or here?0 -
1.) Do you know what diet you will follow? I'm still pondering it, but it has to be generally low-fat, I have a bad gallbladder. I enjoy cooking so I thought I would try to make sure real food, low-ish sugar , honestly it's mostly just tracking calories.
2.) Have you followed this diet before? Kinda. I tend to drop a lot of weight when I avoid sugar + processed foods, but I find it difficult to stick with it. I can be too strict like no vinegar because it contains a little sugar etc. My most successful weight loss was watching calories / no sugar.
3.) Found some recipes? I have a large repertoire of items I can cook, but sometimes I'm a bit lazy about things. I'm Southern and like to cook foods I grew up with and they tend to be calorie heavy. I'll have to be really mindful about things
4.) Grocery list? I've hoarded food like #1 coastal prepper. I usually use a list, but only for produce and a few little things. After going hungry on quite a few occasions as a young person, sometimes having to starve for months at a go due to food insecurity, I tend to stock food like a crazy person, particularly since I stock a lot of foods I don't actually eat.
We had bare shelves in the local markets a lot of times over the last two years where I live and I think it popped my psychology into hoarding mode. I hope to use it up eventually.
5.) Do you have the food on hand to get started? Yes
6.) Shop? I think I have what I need.
7.) Did you clean up your kitchen? No, I actually need to do a deep clean on the floor and cabinet fronts. I did pull out and re-organize and clean out half the cabinets a few weeks ago. I had Covid this month, and things kinda slid. There will probably be snacks in the kitchen, I try to just keep stuff like that stocked that I don't like to eat. My husband turns into a Grizzly bear whenever he approaches anything akin to a diet.
8.) Did you post your 5% Challenge Diet Commitment on your blog or here? Nobody reads my blog so I posted here.
Cheers!0 -
Diet: Healthy eating: 5 servings fruits/vegetables daily; for meat mainly fish/chicken, keeping red meat at a minimum; lots of water; logging in MFP daily; cutting back on the weekend high calorie craft beers (strategy: drink a bottle of water after drinking one of those)
Followed before? Yes
Recipes? Yes. Also use Blue Apron for two meals weekly and love them. I find meals that are are around 500 - 600 calories. A lot of times those meals show up in the MFP search; otherwise, MFP has tools that will easily calculate calories for recipes and import them as well.
Grocery list? Yes
Food on hand? Yes, but the tips posted here are very helpful.
Shop? Yes (love grocery delivery)
Clean kitchen? Yes
5% Challenge Diet Commitment: Participate and report progress; exercise daily (minimum 20 minutes of yoga); log food daily in MFP; stay within daily calorie goal (or close to it); don't mess up over the weekends; lose 5% in 9 weeks and keep it off!0 -
Diet: Healthy eating: 5 servings fruits/vegetables daily; plenty of protein; lots of water; logging in MFP daily; watch macros
Followed before? Yes
Recipes? Yes
Grocery list? Yes
Food on hand? Yes
Shop? Yes
Clean kitchen? Yes
5% Challenge Diet Commitment: Participate and report progress; exercise daily (minimum 20 minutes); log food daily in MFP; stay within daily calorie goal (and macros); lose 5%0 -
Check list
Do you know what diet you will follow? Vegan (about 90%, when eating away from home I'm vegetarian)
Have you followed this diet before? Yes
Found some recipes? Oh yes, tons: I have two binders of recipes I've found online (one of things I like and one of things I haven't yet tried), and a few cookbooks.
Grocery list? This is key for me. If I make food ahead of time, and plan my days' menus ahead of time, I'm much more successful than if I just log calories as I go along.
Do you have the food on hand to get started? All except the fresh veggies and fruit, they'll be purchased as I need them.
Shop? The week before the challenge starts I'll shop and do some cooking.
Did you clean up your kitchen? I share my kitchen with my chips-and-bread-eating DH so I can only "clean" so much. But if he starts to bring in stuff that I think is going to tempt me, I ask him to hide it somewhere outside of the kitchen.
Did you post your 5% Challenge Diet Commitment on your blog or here? I don't blog so I'm posting it here: My diet commitment is that I will prepare food ahead of time. I'll plan and log my daily menus at least two days ahead which will keep my from making last minute bad decisions about what to eat. And, most important, I'll lay off the alcohol to make sure my calories don't go above my range (she says as she's sipping a glass of white wine
) . 0 -
Check list
Do you know what diet you will follow? Eating smaller meals, hitting the same calories. It works for me.
Have you followed this diet before? Yes, with success.
Found some recipes? OH yes!!! MANY LOL MANY!!
Grocery list? Yes, always ,,, I am very good about staying with on my list.
Do you have the food on hand to get started? Sure do.
Shop? I normally I go every few days
Did you clean up your kitchen? Will do the fridge later tonightDONE! WOOHOO!
Did you post your 5% Challenge Diet Commitment on your blog or here? Here WOOHOO!!!!0 -
Do you know what diet you will follow? I am doing a pre-diabetic diet
Have you followed this diet before? Yes I have.
Found some recipes? Yes
Grocery list? Almost completed
Do you have the food on hand to get started? Yes
Shop? I will shop again closer to the 9th.
Did you clean up your kitchen? Yes.
Did you post your 5% Challenge Diet Commitment on your blog or here? I will do my best to complete everything I need to do and participate in. I will post my exercise, track my food and water and all other things need.0 -
Do you know what diet you will follow? Yes! CICO and focusing on more whole foods.
Have you followed this diet before? Yes, with excellent success before my pregnancy, and lost a TON of weight.
Found some recipes? I have a whole Pinterest board of them!
Grocery list? Yes, and I am still adding to it.
Do you have the food on hand to get started? I do for the first few days, but will need to get to the grocery store this week!
Shop? Yes, shopping this week!
Did you clean up your kitchen? Kitchen is clean, need to finish unpacking our kitchen items today.
Did you post your 5% Challenge Diet Commitment on your blog or here? Here, but I will be sure to post these on my blog since I just started my blog and post in the blog discussion once it's up!
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SparkSpringtime69 wrote: »Check list
Grocery list? This is key for me. If I make food ahead of time, and plan my days' menus ahead of time, I'm much more successful than if I just log calories as I go along.
@SparkSpringtime69 Planning my days really works for me. It's the weekends where I mess up; when I stop logging because we're out doing fun things. It's easy to lose my resolve. This group has inspired me to track food even on the weekends, and plan what I'm eating ahead, as much as possible.
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My eating plan
No sodas
Breakfast: Toast, cereal
Lunch: Sandwich
Dinner: Chicken, pot roast
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Check list
Do you know what diet you will follow? Yes - Just picking lean recipes with a good variety of veggies & fruit, keeping to whole grains and having treats on occasion. Most of my cooking is from scratch, partly due to one of my kids having severe food allergies. (No peanuts/nuts in our home at all)
Have you followed this diet before? Yes, it works for me when I stick to it.
Found some recipes? Yes, but always looking for more variety.
Grocery list? Yes! I plan the menu for the week and then write out my list accordingly. This works very well for us.
Do you have the food on hand to get started? Yep, I planned this week's menu yesterday and hubby picked up the groceries. Good to go!
Shop? Done!
Did you clean up your kitchen? Hubby did, but yes.
Did you post your 5% Challenge Diet Commitment on your blog or here? Just here, so far.1 -
Do you know what diet you will follow?
I will continue my modified version of Food Fuels.
I may mix it up a bit for variety but staying within my calorie range is key.
Have you followed this diet before?
Yes, lost 18 pounds since March with this plan. Not always perfect.
Found some recipes?
Yes, but will look for more.
Grocery list?
I try to plan my meals on the weekend and then shop once on the weekends for most and then restock perishables midweek.
Do you have the food on hand to get started?
I will - it's continuous!
Shop?
On schedule.
Did you clean up your kitchen?
With the exception of wine, my kitchen is in good shape!
5% Challenge Diet Commitment - I will not give up. I will not beat myself up. If I have a slip or gain a pound, it's ok, as long as the overall trend in down. I've already accepted loss to be a slow process and I'm ok with that.
Did you post your 5% Challenge Diet Commitment on your blog or here?
Yep!!0 -
Check list
Do you know what diet you will follow? Yes my main goal is to stay in the range of 1480 and 1700 calories and make the best choices I can without limiting myself from thing I love.
Have you followed this diet before?yes many times
Found some recipes? Will look for more but have some
Grocery list? I try to only buy what I need when needed.
Do you have the food on hand to get started? I will
Shop? I will
Did you clean up your kitchen? On the to do list again. It seems never ending.
Did you post your 5% Challenge Diet Commitment on your blog or here? Here.0 -
Do you know what diet you will follow? Yes, calorie-based. Lots of veggies. Using as much as possible from garden. Aiming for more protein. Grilled meat, grilled veggies, and salad for most dinners (gotta enjoy that in summer).
Have you followed this diet before? Yes.
Found some recipes? I have many saved on "PlantoEat".
Grocery list? Always
Do you have the food on hand to get started? Yes
Shop? I alternate stores and have a list for each.
Did you clean up your kitchen? Yes.
Did you post your 5% Challenge Diet Commitment on your blog or here? Here.
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Do you know what diet you will follow?dash diet
Have you followed this diet before? Yes following now-some days better than others
Found some recipes? Yes
Grocery list? Yes because currently following it
Do you have the food on hand to get started? Y
Shop? Sort of
Did you clean up your kitchen? Not yet
Did you post your 5% Challenge Diet Commitment on your blog or here? Not yet
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Commitment - I will not give up. I will not beat myself up. If I have a slip or gain a pound, it's ok, as long as the overall trend in down. I've already accepted loss to be a slow process and I'm ok with that.
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Do you know what diet you will follow? Yes I will eat my 5 fuels each day with a lean and green meal. I can mix it up and have my Lean and green at breakfast and my 5 fuelings for the rest of the day.
Have you followed this diet before? Yes for the past 2 years
Found some recipes? yes on the optavia Facebook group and on Instagram, Pinterest.
Grocery list? Always and really plan everything on the sales I have a garden for a lot of the greens I eat.
Do you have the food on hand to get started? Yes I have my fuelings and all my lean and greens
Shop? Yes at the grocery store that has the best prices.
Did you clean up your kitchen? It's always clean I don't buy anything that can trip me up.
Did you post your 5% Challenge Diet Commitment on your blog or here? Just here.1 -
I joined this challenge one week into what I am calling a "soft cut." For me, this means that I am focused on whole foods, staying in range, and eating a bit more protein right now. I am also not eating sugar or drinking alcohol. My first week was really good, and I am not on Week 2. So far, so good!3
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I think I did this in my answer to Activity # 1 as a goal step to the bigger goal of losing inches and/or weight. I have already stumbled with tracking by eating in restaurants on Sunday and Monday. It's so complicated to track food when you don't know how it is prepared, etc.1
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Do you know what diet you will follow? low calorie; ~1/3 each macro
Have you followed this diet before? for the past month
Found some recipes? I've recently "discovered" the website SkinnyTaste!
Grocery list? ongoing
Do you have the food on hand to get started? Yep!
Shop? I do this weekly
Did you clean up your kitchen? scheduled for later this week
Did you post your 5% Challenge Diet Commitment on your blog or here? here1 -
I’ve been aiming to follow a Mediterranean diet. I track every bite I eat and drink at least a gallon of water every day. It’s working well!1
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Do you know what diet you will follow? MFP high protein diet.
Have you followed this diet before? Started 3 days ago.
Found some recipes? Yes the have introduced several lunch recipies for follow this week.
Grocery list? Yes they list everything you need.
Do you have the food on hand to get started? Yes I keep a good supply of salad, veg, protein, healthy fats and fiber.
Shop? Yes I regularly shop online or go to store time depending
Did you clean up your kitchen? Yes, in the evening my DH helps out
Did you post your 5% Challenge Diet Commitment on your blog or here? Here, not blogging atm0 -
I’ll be following the traditional low carb/low cal diet, including 64 ounces of water. I have been following this diet for years (but augmenting has become my downfall). I love new and old recipes. Thurs is shopping day. Kitchen is clean and ready. I am a lousy blogger, so don’t do it. I use mfp food diary, and will post here.0
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Zone macros and calorie cycling.0
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Hubby and I are cutting our carbs and sugars. It means that I'm not baking very much (keeping the sweet tooth at bay. Out of site out of mind.) Choosing low carb, healthier breads options; going to finally try that almond bread recipe I was given; eating less bread, in general. More from scratch cooking, when at home; when eating at a restaurant, I usually always eat half and bring the other half home.0
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Check list
Do you know what diet you will follow?Nutrisystem
Have you followed this diet before? Yes, with success.
Found some recipes? Yes for days off!
Grocery list? Yes, just salad fixings and vegetables this year without my garden
Do you have the food on hand to get started? absolutely.
Shop? Only if absolutely necessary
Did you clean up your kitchen? This house is a fixer and the kitchen needs replacing I am using only a couple plates and a coffee cup so have to clean up after me every time I eat.
Did you post your 5% Challenge Diet Commitment on your blog or here? Here
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