The Plan

My weight loss plan
  1. Low carb - no specific diet. My macronutirents are about 20% carbs, 30% protein, and 50% fat.*
  2. My carbs are almost exclusively from veggies and fruit. I rarely eat grains, but when I do they are wheat free. My body hates grain carbs, especially wheat. 
  3. I use the "link carbs with protein" rule from the IR Diet.**
  4. Calorie counting. My range is 1,352 to 1,578 calories a day but I'm usually on the low end of that. 
  5. Meal planning. Every weekend, I plan every meal for the week, using the food tracker on My Fitness Pal to make sure I hit my target macronutrients for each day. I also try to prepare foods in advance to make eating right through the week much easier. 
  6. Big breakfast. Little dinner.
  7. I try to eat as clean and whole as possible. I make almost everything from scratch and use only a few processed foods. 
  8. I take supplements to help manage my insulin/blood sugar/PCOS.
  9. Moderation not deprivation. If I want to eat it, I do...but in controlled portions. 
  10. There is no failure...only learning experiences. 
*Macronutrient ranges
Carbs 67-78
Protein 101-118
Fat 75-87

**I plan my food using these two principles from the Insulin Resistance Diet:
1. The Two Hour Fat Window – Your body can only do two things with carbohydrates: use them as energy or turn them into fat. Your body makes this decision within a two-hour period. Eating more carbohydrates than your body can use for energy during this interval will force your body to turn them into fat. The IR Diet recommends eating no more than 30 grams of carbs at a time.
2. Link and Balance – Link the 30 grams of carbs with at least 14 grams of protein. Linking works because mixing a protein with other foods counteracts and lowers insulin’s reaction to those foods. Adequate protein in your diet is important because it helps build muscle, and because it is needed for the body to make dopamine, a chemical that signals whether you are hungry or full and helps to maintain feelings of well-being.

Diet History
2005-2006 - Lost 75# (from 273 to 198)
2007-2010 - Gained 42# (to 240)
2010 - Lost 32# (from 240 to 208)
2011-2012 - Gained 17# (to 225)

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