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Thursday, 26 June 2008

Defeating the 3 D's

NB: read the post below this one first otherwise it won't make sense!

So here is the eating plan. As always, this works for me, and may not work for you.

0630 - head to the gym

0800 - have a large low fat breakfast of healthy protein and complex carbs (400 calories)

1100 - hungry = nil, cravings = nil. Have your favourite "I could never give this up" food for morning tea. Make it special, eat it slowly, don't do it at your desk unless you can shut your office door, don't eat your treat while reading blogs or answering emails, just eat your treat with full attention.

a) you are not hungry yet so you won't overeat.
b) you are near enough to your post workout window so your muscles will suck up the simple carbs.
c) eat your trigger foods - I dare you!
d) stick to your calorie allowance for meal 2 (300 calories)
e) you have the rest of the day to burn it off
f) there is NO GUILT - things taste a hell of a lot better guilt free
g) your favourites might actually lose their place in your heart after you can have them whenever you want. They might not be as good as you remembered them being.

1300 - hungry again because of the sugar spike from your treat. Have a large healthy lunch with lots of protein to balance out the carbs from meal 2 (400 calories)

1600 - have your afternoon tea (300 calories)

1900 - home for tea but you have 1400 calories in you already so you are not that hungry. Have a decent dinner with protein, fibrous and complex carbs. (300-400 calories)

2130 - feeling like a sweet treat but can resist the urge because a chocolate bar awaits you tomorrow morning ...

Let's re-cap
I am eating most of my food during the day so hunger and tiredness is not an issue when I get home at night - depletion vanquished

I have a treat every single day - deprivation annihilated

I have had my reward for being good but even if I haven't worked out I still get a treat so there is no reliance on good behaviour - deservedness dealt with

Now it may not be the best plan - eating 100% clean would be better but the only diet that works is one you can stick to.

I would rather eat what I crave every single day within the boundaries I have set myself than eat only lean meat and veges for a few days and then eat every junk food known to man until I make myself ill.

1800 calories a day beats 3 bazillion calories every 3rd or 4th day because I can't be perfect.

I read this today.

Baseball teaches us, or has taught most of us, how to deal with failure. We learn at a very young age that failure is the norm in baseball and ... errors [are] part of the game, part of its rigorous truth.
--Francis T. Vincent, Jr.

Of course we will make mistakes. We are born with the right to make mistakes. There is no shame in that. Perfection is a false ideal for a real human being. We learn by trial and error. If we try to be perfect, we will meet dead ends and roadblocks because we will inevitably fall short.

Instead, there is wisdom in the motto, "Keep coming back." In this instance, the motto refers to returning to our standards. Rather than to strive constantly for higher and higher perfection, our goal is to always return to the rules we live by. Of course we will veer off the path. When we do, we make repairs, pay our dues, and hold our place as full-fledged members of the human race.

Today my goal is to keep returning to my ethics for a good life.

You are reading from the book:

Wisdom to Know by Anonymous

What do you think?


  1. I think you ROCK!

    Stick with what works I say.

    Sounds like a plan to me.

    Have a great day babe.

  2. Katie - brilliant post - after the struggles I've had with food all week I totally get it and it's actually very inspiring. I love the way you sort out issues.

  3. I think it sounds very sensible. I am going to give it a go. Can you please post more about what you eat at each meal, what sort of complex carbs and proteins are you eating? Thanks for the info.

  4. I love it and am going to try it starting today! I usually have a protein bar for morning snack and don't look forward to it at all... then by lunch or just after I am thinking about chocolate (or other treat) and spend the rest of the day trying not to think about it. Same as you - about 4 days in to being really "good" I cave and binge.

    Consider new plan implemented :)