How To Lose Weight With My Fitness Pal
This is a nutrition tracking system. For our purposes, we are using it to track carbohydrates. As you know, carbohydrates are fat storers and are also inflammatory. That means they cause problems for your body, creating a healing crisis. Symptoms of inflammation include, but are not limited to, soreness, joint pain, digestive problems, skin eruptions, mental fog, heart arrhythmias, high blood pressure and weight gain.
First, download www.MyFitnessPal.com. It is free, and loading it on all of your devices allows it to share information with the same user name and password. Your smart phone will be very convenient, but your tablet or PC will make it easier to access the carbohydrate counts.
This is a straightforward, user-friendly system. We will be using it to plan low carbohydrate meals. Remember, for weight loss and anti-inflammation purposes, the only thing you need to track is carbohydrates.
Your goal will be to keep daily carbohydrates down to 40 or less. (Or whatever number causes you to lose weight.) For men, this may be 60 or less. Bless their little black hearts.
1. Go to the food diary portion and enter in the food you plan to eat today.
2. Start by entering the proteins. Beef, pork, chicken, fish, eggs. These foods have no carbohydrates. Also, fats have no carbohydrates–mayonnaise, butter, etc. Also, cheese has almost no carbs.
3. Then add the green veggies. Broccoli, spinach, green beans, celery, cucumber, onion, asparagus. Also included here is tomatoes and cauliflower—generally, above the ground veggies. These will have very few carbohydrates. When you add them, you will see how many carbohydrates they contain.
4. Now for the things with more carbohydrates, which must be measured or weighed. Underground veggies, like potatoes and carrots, fruits, and breads, pastas and cereals have varying amounts of carbohydrates which must be counted. Lower carbohydrate fruits include strawberries and blueberries
5. This will be your wake-up call to how many carbohydrates you’re consuming. Eg. A medium sized apple has 25 carbs.
6. Remember, the only thing we care about is carbs. Calories don’t matter.
7. If, in the middle of your day, you find you’re having a hunger pang, have a no-carb snack, like chicken or cheese. If after the first few days you’re still craving sugar (lots of carbs) you may find the supplement Inositol is helpful for getting rid of those cravings. We have Inositol here in the office. Since sugar is the most addictive substance on the planet, if you continue to eat sugar, you will continue to crave it.
8. If (when) you cheat, write it down so we can figure out what’s happening and help you stick with the healthy changes. This is a very healthy diet.
Susan Cosgrove DC