I need to eat more slowly now because I get stuffed very quickly. I tried to slow down my eating before, but I thought it was hard. Now, it’s natural. I chew my food really well, I use a small spoon or fork and I only fill it to ¼ – ½ and I take several pause during the meal. It’s easier with purée or soup but I really make a conscious effort to cut small pieces or flake my fish really well. I find my digestion is much better, I have almost no bloating and I sleep better.
Instead of putting all my fat with my protein meal, I slice cold salted butter really thin and I eat small pieces with a knife before and after my meal. I let it melt in my mouth and find it very appetite suppressing.
Another thing I am doing now is I am testing protein. What it means is that I monitor my weight, perceived water retention, joint stiffness and pain when I get up in the morning.
As an example: I had pork tenderloin yesterday. Today I got up and was up 1 lbs (water retention), I felt stiff and a bit like I had too much to drink the previous night (but I didn’t drink). I felt thirsty too. After eliminating the possibility of more salt/sodium than usual or bad seasoning (often sulfites and Monosodium glutamate (MSG) will find their ways into premix spices), I put a little note beside that particular protein as maybe not the best choices for my system (creates inflammation). I will often retest a protein 2-3 times to make sure I eliminate the different variables.
Weight this Morning: + 1.0 lbs
Weight Loss Total (Starting day 45): – 7.2 lbs
I have tried to add ~100 calories per day, since I included back protein. I aim for 55 g of protein (I think it might be a bit low for me, I will reassess in a couple of days) but I increase fat slowly, every day.
Today I had: Water with apple cider vinegar (with the mother), lemon juice, cayenne pepper and salt and sparkling water. I had sockeye salmon Dijon mustard with salt and pepper. I had some dandelion leafs too. I had a glass of ginger-lemonade sweetened with xylitol. That’s 975 calories for today.
Sockeye Salmon flaked well and was eaten slowly
Dandelion helps with fat digestion and liver health.