Friday, May 05, 2006

What I eat on the Shangri-la Diet

In response to some comments and some questions ...

Two eggs and 120 calories of dry toast, 40 calories of orange juice for breakfast, along with one fish oil, one calcium and one multi-vitamin.

2-3 tablespoons of sugar/fructose in water at 10:00 (just started doing that, I may quit, I'm not seeing it make a difference).

Non-fat yogurt with sugar to taste, 70 calories of luncheon meat, two slices bread.

2 tablespoons extra light olive oil or grapeseed oil at 2:30 to 4:00 (somewhere in there).

On the road or at church I might try sugar cubes instead (at 10 calories each, 24 = 240).

Non-fat yogurt with sugar to taste, 70 calories of luncheon meat, two slices bread.

That's it. I blend various brands of non-fat yogurt (I find it makes the taste mellower).

If I eat out I often have a grilled chicken chicken Caesar salad, dressing on the side, or a dry hamburger with tomato (I may cut it in half and take half home if it is large).

I spend very little time thinking about food and I drink a lot less diet soda (or any soda) than I used to.

Judo two to three times a week, walking prn (as I can get someone to walk with), weight lifting once a week (I'm following a myogenic program, since I maxed out the weights pretty much otherwise), 1600-1800 calories a day. When I started I wasn't able to even walk much. Now, at the end of weight lifting my heart rate is 104 on the bike as I warm down instead of 140 or so as it was in November.

My biggest concern was to get enough protein once I quit eating as much. Originally I was doing peanut butter and jelly sandwiches, but I was using less than a teaspoon of peanut butter and jelly and realized that at 70 calories worth, I wasn't getting much protein from them (none from the jelly -- though a small bottle of jam lasted a long time at that use rate). I've moved to whole wheat bread, which makes it harder to get 60-70 calories a slice, but I can often find it that way, or just cut a larger slice in half.

Once in a while I'll have Wheaties for breakfast, or tomato basil soup and a split appetizer for dinner (when we go out) or soup in the place of yogurt at lunch or dinner. For Thanksgiving I skipped a meal and had some turkey and dressing, though not as much as I'd have had for serving. Some days I have only two meals instead of three (Sunday, for example, when we have Church on the afternoon block).

I added the morning sugar-water as a result of the book, but I think I'm going to drop it as it doesn't seem to change anything for me. When I started I was at four tablespoons of oil a day, two in the morning and two in the afternoon (after transitionning from sugar water), hit a plateau and dropped the morning dose and started losing weight again. Plateaus for a week or so are pretty common.

When I started I was also eating three eggs, three slices of toast, some butter and 8 ounces of orange juice. I've slowing trended down on how much I eat for breakfast.

I'm usually very well hydrated.

That pretty much sums it up for right now, though my wife bought me some Lands' End Trim Fit shirts and they are perfect to a little loose. I love it. Now to lose that last thirty or so pounds.

My gateway post on the diet.

Next post, back to dicussing relationships, three part messages and other core things.


Anonymous said...

Interesting, the way you eat could be called the greek yogurt diet ;)

annegb said...

Yes, I love to talk about food.

I have the best recipe for chicken that I got out of a weight watchers cookbook.

Okay, I'll share it.

First you julienne 4 green onions,
l medium zucchini, and 2 medium carrots. Set aside.

I take four whole chicken breasts and cut them into serving pieces. Dredge them in flour, salt, pepper, and paprika. Brown well in oil. Add 2 cups chicken broth with l clove chopped garlic and basil. BARELY simmer for about 15 minutes.

Remove chicken pieces, keep warm. Stir fry vegetables in broth in pan you cooked chicken in till desired consistency ( I like mine a little more well done than crisp tender).

Then you put chicken back on top of the vegetables and cook on low for three minutes, then cover with mozzarella cheese (1/3 cup, you can use low fat) and warm till cheese melts.

This is very low calorie and delicious. I serve it with pasta, but you could use rice or potatoes or just all by itself it's great.

Jennifer George said...

Hi Stephen:

Thanks for your blog, and your comments on my blog. I'm not having a whole lot of success with the Shangri La diet right now, but I'm going to take your advice and adjust the amount of oil. Maybe I'll try 3tbs/day instead of two.

Sorry to hear about your kids.


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amethoya said...

Dear Stephen,
I'm now trying this diet, I've started 5 days ago with a wrong oil which is EVOO instead of ELOO, and now I'm replacing the oil with sugar, would it work????

Stephen said...

Ought to work just fine. BTW, after a week, the right kind of olive oil ought to work just fine.