Thursday, June 17, 2021

How I lost 100 pounds and diabetes reading labels: nutrition data weight loss tips


Greetings! Ready for another lesson on how I lost 100 pounds and diabetes without gastric bypass? Today's weight loss wisdom to read labels. To lose weight, I had to track calories and nutrition data. But I was also on the lookout for hidden enemies, like HFCS (high fructose corn syrup) and added sugar. Added and even artificial sugar are great pals with obesity and diabetes. 

If further proof of how important reading labels is to lose weight, watch "My 600-lb Life. The reality TV show "My 600-lb Life" shows patients' lifestyles before gastric bypass. It's not hard to connect the dots from eating habits, obesity and finally bariatric surgery.  But, happily, we also see dramatic weight loss from changed habits on the gastric bypass diet. Dr. Now's 1200 calorie diet requires overweight folks to count but also read. 

Overweight people like myself, have a bad habit of ignoring the nutrition data on foods. In fact, product labeling developed partly to curb obesity and diabetes. Restaurants have begun posting nutrition data. One big step toward weight loss is to stop mindlessly eating and start reading.  "My 600-lb Life" follow-up episodes show successes taking charge of their eating.   

Part of how I lost 100 pounds was to read ALL the nutrition data: the RDA (recommended daily amount) part but also the ingredients. I'm counting calories, protein, carbs, sodium, sugar and fat content.  I'm also sourcing where those things come from. Is is transfat, saturated fat, MUFA or PUFA? Where does the sugar come from? How much is added sugar? Is it high fructose corn syrup? I must not be alone because I've noticed that having to list what's actually in products has made manufacturer's more responsive to what people are trying to avoid. Now products are advertising "no transfat" and "no HFCS." 

And added sugar and HFCS are EVERYWHERE! Used to be transfat was the one to watch for. Thankfully that's less common now. But even I, a long-timer label reader, get surprised by lurking HFCS and sugar. Today, I noticed, for the first time, that stewed tomatoes have 6 grams of sugar, 3 grams of which is added sugar! 


Tuesday, June 15, 2021

"My 600-lb Life" inspired keto diet food swaps for egg rolls


One of the most laughed-at folks on "My 600-lb Life" is James K and his "regg rolls." People (NOT me) find it hilarious that this overweight man lays in bed demanding them. I heard the meme so often that I thought Regg Rolls was a restaurant chain down south. Come to find out, he just meant egg rolls. Well, no one's laughing now because poor James K. lost his battle with obesity and passed away. 

This episode of "My 600-lb Life" got me thinking about how cravings derail weight loss. But they don't need to. James K. could have egg rolls and still lose weight. Even Dr. Now's gastric bypass diet would have approved. You just need to make simple keto diet food swaps and your egg rolls will kick obesity butt. 

The secret to how I lost 100 pounds with gastric bypass was to find diet food swaps for favorite foods. To satisfy cravings and lose weight, identify what you're craving about favorite foods. I'm guessing "My 600-lb Life" James K hankered for the filling in egg rolls. And that can be made super keto weight loss-friendly by skipping the wonton. Here are diet food swaps for breadless rainbow diet egg rolls. (Rainbow diet helps you lose weight by eating foods from the different color groups). 

In a food processor, grind raw chicken breast to hamburger consistency. Saute in 1 T. coconut oil. Season with Bragg's liquid amino, minced garlic, black pepper and ginger. Shred one carrot, 1 c. napa or celery cabbage, 1 c. purple cabbage, 1/2 each seeded red and yellow pepper and two scallions.  Stir in 1/4 cup chicken bone broth and continue cooking till veggies are tender. Add fresh squeezed lime juice. 

Skip the wonton or if ya just gotta have it, top with a few wonton strips. Remember less bread or breadless equals more weight loss! Sub soy sauce with Bragg's liquid amino. Skip the lurid red candy-sweet and sour sauce. Make a blend of grated ginger and horseradish, apple cider vinegar, lime and pineapple juice and little low sugar ketchup. Horseradish, ginger and vinegar help lose weight because they are gut cleanses with keto fat-burning properties. Rainbow diet vegetables are fat burners too. 

Stay tuned for more on how I lost 100 pounds, plus ways to avoid obesity and gastric bypass. 





Keto crab rangoon dip recipe for weight loss: breadless diet food swaps


Raise your hand if you love crab rangoon! Us too! In fact, I blame Chinese buffets for my obesity, LOL. Not really, I take full credit for getting overweight. But also for the fact that I lost 100 pounds without gastric bypass or a weight loss drug. I also didn't stop eating foods I like. I just made up low calorie recipes using keto diet food swaps. And today's is breadless, no-wonton crab rangoon dip that actually helps you lose weight! 

I wrote recently that I turn foods inside out to lose weight. I take the good stuff off and out of the bread wrapper and eat just that. I can swing just about anything breadless or low carb. Crab rangoon is a classic example. I don't need that deep-fried, high calorie wonton wrapper. It's the gooey innards I crave! 

And it's the yummy crab rangoon guts that aid weight loss. My keto crab rangoon dip or filling is super low carb and high protein. Here's the recipe with keto diet food swaps. 

Crab rangoon dip (with keto diet food swaps)

1 6 oz can crab

two chopped scallions

1/4 cup full fat Greek yogurt (full fat dairy products better diet food swaps) 

2 oz cream cheese

T. parmesan cheese (keto friendly cuz it contains no carbs)

1 teas. Worcestershire sauce 

dash of garlic powder and lemon juice

Soften cream cheese and blend in other ingredients. Don't drain crab. If you need it sweeter, add a little monk fruit sweetener or stevia. 

Enjoy with breadless crudities like cucumber spears, celery or green pepper strips. You won't miss the wonton, promise. And, you can eat the entire bowl for only 200 calories! Stay tuned for more keto diet food swaps to lose weight. 

How I lost 100 pounds with "Inside Out" breadless diet food swaps


Hiya fwiends! This blog explores how I lost 100 pounds without gastric bypass surgery or a weight loss drug. Today's anti-obesity tip is to eat "Inside Out" foods. I'll 'splain. To lose weight and minus calories and carbs, I eliminate the bun, bread or wrapper and eat just the filling. I create breadless, low carb and keto versions of favorite foods using diet food swaps. 

I lost 100 pounds about seven years ago with these diet food swaps. Since then I started watching the show "My 600-lb Life" and found some commonalities in folks with morbid obesity. One is our addiction to food in and on bread (wraps, crust, buns, rolls, crackers, etc.) Usually what's inside or on top is fairly healthy (meat, veggies) sans the bread carb overload. So my diet food swaps swing recipes low carb by "de-breading" it. 

The overweight folks on "My 600-lb Life" are shown eating bread-based foods like pizza, egg rolls, sandwiches, burgers and deep-fried, breaded chicken. Unless it's gluten-free plant-based or keto bread with high protein and fiber, most bread and breading are empty calories. Most breads have sugar or HFCS (high fructose corn syrup). To lose weight, gastric bypass surgeon Dr. Now has them switch to grilled foods vs. breaded and deep fried. 

Breads and breading are linked not only to obesity but also diabetes. Sugar is the usual target for diabetes. But it's actually overeating carbs in general. So low carb keto bread is great for weight loss and treating diabetes.  "My 600-lb Life" Dr. Now's  gastric bypass diet is mostly breadless.  

When I was overweight, I developed a passion for egg rolls and crab rangoon. Then I realized it's the filling I love, not the wonton. So I turn it inside out, eat only the filling and ditch the wrapper. I wrap burritos in cabbage leaves and make breadless sandwiches by using large romaine leaves. I make taco salad instead of tacos and nix the tortillas. I dip cut veggies in salsa instead of chips. I nix cracker based appetizers (a big cause of my obesity) and make charcuterie with olives, cheese and meat. Eliminating bread is how I lost 100 pounds.  



How I lost 100 pounds cutting calories in favorite foods: recipes for weight loss

 You can see in the before and after pictures below that I was very overweight at one time. This blog explores how I lost 100 pounds to outrun obesity. One of  my favorite ways to lose weight is by cutting calories in favorite foods. I use the show "My 600-lb Life" to get ideas. The gastric bypass patients always mention cravings for certain trigger foods. Here are diet food swaps and recipe tips for weight loss. 

Weight loss doesn't require starvation. In fact, not eating enough can actually derail weight loss. But it does mean changing habits. Before gastric bypass, overweight folks on "My 600-lb Life" always eat huge portions. Dr. Now puts them on a 1200 calorie diet after bariatric surgery. You can get pretty full on 1200 calories and still lose weight. Because shedding obesity is about eating less but also eating smarter.  

I lost 100 pounds without gastric bypass. I didn't eat special diet food. I made the same meals I made my family only I made my portion lighter (and smaller).  That's another trick "My 600-lb Life" patients have to learn is portion control. On the 1200 calorie diet, I eat many of the same foods, just less and with diet food swaps.  

I use diet food swaps in favorite recipes. Ground chicken breast is great for weight loss. So I'll use that in my diet pasta and Mexican food recipes. I'd make my lil corner of a casserole without cheese, for example. I use black bean and edamame pasta. I make my own "obesity busting" lowfat soups and bone broth (more protein) using Bragg's Liquid Amino (for healthy sodium). 

None of these diet recipe food swaps is any great shake in and of themselves. But they added up to 100 pound weight loss! They took my from overweight to normal BMI, or fat to fit! 





Saturday, June 12, 2021

How I lost 100 pounds by staying full: Eat more to lose weight (seriously!)



This blog chronicles how I lost 100 pounds after spiraling into morbid obesity. The biggest battle in weight loss is to curb hunger. Managing hunger is so difficult for those trying to lose weight that many turn to appetite suppressants or a weight loss drug like the newly approved Wegovy. But I found that staying full, ergo eating more, actually helped me lose weight better than diet pills. And Dr. Nowzaradan of "My 600-lb Life" concurs, believe it or not. 

"My 600-lb Life" explores chronic obesity. You would think that if anyone would recommend appetite suppressants or a weight loss drug, it would be a bariatric surgeon prepping patients for gastric bypass. But Dr. Now doesn't even address diet pills. Instead, the "My 600-lb Life" doc teaches overweight patients to follow a 1200 calorie diet. This is a surprisingly generous amount compared to the popular 800 calorie diet that some gastric bypass patients are put on. 

You'd think that such morbid obesity would require a stricter 800 calorie diet. Certainly, the more you have to lose, the less you should eat, right? No because that weight loss equation doesn't factor in hunger and metabolism.  A 1200 calorie diet helps manage cravings and lose weight because it helps you stay fuller. Notice I said full-ER. 

I lost 100 pounds and though I'm never full up, I feel satisfied with the 1200 calorie diet. My blood sugar stays consistent and I have more energy than I would on an 800 calorie diet. My metabolism is better so I burn calories more efficiently. I don't feel jittery like I do with some appetite suppressants either. I'll blog more about how diet pills can actually deter weight loss tomorrow. 


Thursday, June 10, 2021

Diet low carb, lowfat tacos and taco salad recipes: Mexican food swaps for weight loss



What is with this crazy obsession with tacos? Mexican food, tacos, burritos and nachos dominate the pub grub scene. They're about to overtake McWhoppers as the fast food of choice. This blog chronicles how I lost 100 pounds and one essential step to lose weight was creating recipes with diet food swaps. Use these diet recipes to swing Mexican food weight loss friendly. 

The show "My 600-lb Life" explores morbid obesity. Overweight folks seeking gastric bypass are shown eating a lot of fast food. One overweight "My 600-lb Life" participant had admitted to a $100 A DAY fast food addiction. Mexican food like tacos, nachos and burritos are frequent flyers on "My 600-lb Life" tables. 

Made right, like our favorites places in Southwest Detroit (Mexicantown), Mexican food is pretty healthy. But the Taco Bell way, uh-uh. Restaurant food is bad enough, but fast food is basically obesity (diabetes, hypertension, heart disease, liver disease) in a paper wrapper. 

Dr. Now teaches his gastric bypass patients to cook at home. That's part of how I lost 100 pounds, cooking recipes with lighter food swaps, beginning with Mexican food. I blame tacos for making  me overweight, LOL!  But I was able to lose weight with these protein and veggie forward diet recipes. 

Inside Out Tacos for weight loss

Tacos fail at weight loss in one word: tortillas. And they're very high- glycemic, so avoid if you have diabetes. Switch to low carb keto flatbread with high protein, or go straight keto and eliminate the tortillas chips and shells. Instead of wrapping food in carbs, turn tacos inside out. 

Make a low carb taco salad. If you just can't lose the tortilla (raises hand here) toss in a few chip crumbs. OR, my favorite, swap a little frozen corn (cooked or just thawed) or hominy in your taco salad. I hate flour tortillas and love corn tortillas. I found hominy hits that sweet spot with about a third of the calories. It isn't low carb but it is high fiber at least. 

Swap beef for ground chicken. Season with lime juice, smoky chipotle paprika, cumin, celery salt, oregano, garlic, cinnamon and onion flakes. 24 g of protein for just 100 calories. Make a salad of shredded  lettuce, purple cabbage, carrots, cilantro, diced peppers, tomatoes and onions. Top with meat. 

Skip the cheese and sour cream or use less to lose weight. This was hard at first, but I found I didn't even miss the cheese. Keto diet wisdom says parmesan is the best cheese for weight loss so try that. Top with salsa verde and a little peach pineapple chipotle salsa. Muy bien, taco salad! 

Eating like this, m'dears was how I lost 100 pounds, diabetes and hypertension!

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