My Dieting & Weight Loss Journey – Part Two

My Nutritarian Diet Details

Sharing the details of my Nutritarian diet below. The diet was inspired mainly from the Radical Weight Reduction Menu in The End of Heart Disease. Also, I’ve found it useful not to view this as a diet that I’m doing for a few months, rather, I believe that I have shifted to eating morenutrient-rich foods permanently.

Wake up (6:20am)

● One cup of Green Tea (Matcha or Loose Leaf) or Non-Caffeine Tea

Breakfast (10am)

● Smoothie – I use a Nutribullet to make a fruit and greens smoothie. Typical ingredients: 1 tbsp flax seeds, 1 tbsp cocoa powder, 1 cup Wyman’s blueberries, kale, banana, plant milk (oat, soy, coconut, almond). Smoothies are also a great way to ensure you’re using all parts of the fruits and vegetables you buy. To do this, I started a system where I put all the older veggies and parts of veggies that aren’t usually eaten (e.g., radish leaves, parsley stems, etc) into a specific drawer of our fridge. When I make a smoothie, I get into the habit of opening that drawer & using anything in that drawer first.

● Salad – Make a big salad with lots of greens and colors (I buy & fill these salad bowls or make a big tossed salad using one of these). When shopping, I use the ANDI chart to guide my decisions towards high nutrient ingredients. I usually shop at the following grocery stores: Costco, ALDI, Trader Joe’s, and Whole Foods. I try to get a variety of ingredients to keep the salads interesting. Typical ingredients: kale (green/red/lacinto), bok choy, arugula, spinach, chinese cabbage, red cabbage, multi-color peppers, radishes, carrots, cauliflower, broccoli, homegrown broccoli sprouts, dill, parsley, cilantro, mint, apples, pomegranates, one tablespoon walnuts, zero to one tablespoon other nut/seed.

● Salad Dressing – Here’s the various dressings I put on my salads: No Dressing, Lemon Juice, Lime Juice, Trader Joe’s Salsa, Homemade Hummus, Tahini Dressing, Green Goddess dressing. I’ve learned along the way that my weight is impacted by high-fat content dressings. As an example, I made homemade hummus and used it liberally as a dressing for salads for a week. It was one of the only weeks that I gained weight.

● Cooked Vegetables – Bowl of cooked vegetables. Two of my favorite dishes: Instant Pot Vegan Collards, air fry eggplant and top it with Whole Foods Fat Free Marinara and a sprinkle of cayenne pepper.

● Supplements – I take the following supplements once a day: Vegan DHA, Vitamin D3, Vegan B12

Lunch (4pm)

● Bean Dish – Here are some of my favorites: Instant Pot Black eyed Peas & Greens, Instant Pot Black Beans (top with Avocado, Tomatoes, Cilantro, Guacamole, Hot Sauce), Tuscan White Bean Skillet (sub Brussel Sprouts for Artichoke hearts). I do not use any oil when I cook; instead, I saute onions, garlic, etc using water or vegetable broth. My wife makes a no salt/no oil, vegetable broth in the Instant Pot (example recipe here).

● Salad – Same as above.

Additional Details

● No – Oil (except when eating out), Refined Carbs (Flour, Sugar), Alcohol

● Low – Salt (do not add and try to buy products without salt), nuts/seeds (one to two tablespoons per salad), eating at restaurant (~2x/month), animal products (~0-1 bite/week), whole grains (equivalent of one to two cups cooked oatmeal/week), fish (~0- 1 bite / week), non-intact whole grains (~1x/mo, ~1-2 bites), starchy vegetables (ex: potatoes, ~1x/mo, ~3-4 bites) 

● Weigh myself – One time a day, at the same time. Log weight every Thursday and calculate week over week weight gain/loss. 

● Food Journal – I keep a food journal. In it I write the date and time stamp anytime I break my diet or I am hungry, or I notice something else worth writing down (e.g., energy levels). I find it useful to refer back to and have started to notice trends between eating habits, weight loss, energy levels. It was also helpful to notice which habits of breaking diet mattered versus which did not. This helped inform how I evolved / tweaked my approach. This also helped me to realize all the gains made and stick to this diet.

Along the way, I’ve found a few tools to be especially useful:

● Two to three solid cutting knives – I use these three knives A LOT (Cutco Chef Knife, CutCo Trimmer, CutCo Gourmet Prep Knife). Given the amount of fruits and vegetables I am chopping on a daily basis, I have found that buying good knives is well worth the investment. I’d say these are a must-have for road trips. 

● Pressure Cooker – This has been a game changer for cooking while trying to keep an eye on my kids. I love how fast I can cook beans (without salt – example recipes here). It is a must-have for road trips.

● Nutribullet – An absolute must for smoothies and also nice to have for salad dressings. It is a must-have for road trips.

● Air Fryer – I like the texture and taste of various veggies in the air fryer including: broccoli, cauliflower, brussel sprouts, eggplant. Two of my go-to’s are: cauliflower with curry powder and broccoli with tuscan seasoning. I also like air fried chickpeas. Our air fryer is quite large, so I am not allowed to bring it on roadtrips.

For completeness, I’m also including my exercise routine.

● 6:30am – I dance to three to four fitness marshall videos when I wake up to get my heart pumping.

● 1pm – I do bodyweight exercises three days/week. I typically do three sets of five to six exercises without much rest time to keep my heart rate up. I use Jungle Gym XT for most of my exercises. Here’s a good book I also use for additional body weight exercises.

● 2:30pm – During weekdays, I do a light walk (at the pace of a 6 and 5 year old) of ~1.5 miles. I was hesitant to add my exercise routine because I don’t want to give the wrong impression that my results are due to exercise -OR- that others could achieve similar results without adopting a Nutritarian diet. While exercise is important, there’s a lot of emphasis placed on exercise in our society. Various advertisements provide an illusion that you can look & feel good solely through exercising more. My firm belief is that you can’t exercise your way out of a poor nutrient diet.

So, I wouldn’t recommend starting with the exercise routine -OR- even planning to do exercise. Rather, what I found is that around 3 days after diving into a Nutritarian diet, I had a TON more energy. So, the urge to move just happened as I needed to get rid of the energy. It’s not something I planned or was overly focused on. For those considering adopting a Nutritarian diet, I’d recommend focusing on the diet first. Let me know if you have any questions. Happy to chat more. Also happy to be a part of anyone’s support network that is interested in adopting a Nutritarian diet.

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