2018 Diet Recap
I switched my diet in 2018 to improve how I was feeling as I hit my 50s. I ramped up food from plant sources and eliminated animal protein and dairy products. Additionally, I reduced soy, gluten and processed food intake in an effort to meet the following goals:
- Improve my numbers (cholesterol, glucose, weight, etc. )
- Reduce inflammation in my joints
- Improve digestion and reduce bloated feelings following meals
- Must be sustainable for the planet and my lifestyle
But then, something went wrong…
My Vegetarian Protein Problem
With my limitation of soy in place, the main sources of protein in my 2018 diet were eggs, nuts, seeds, legumes, chick peas, rice, quinoa and lentils. At breakfast, eggs and oatmeal were the choice. For lunch, I would sprinkle hemp and flax seeds on my salad. When snacking, I would incorporate humus. In addition, I was using pea protein powder and experimenting with milk substitutes from coconuts, almonds, cashews, etc. Dinner would be vegetables supplemented with beans, lentils, rice, quinoa, etc.
At 200 pounds, my target for protein was 60-80 grams of protein per day. I was hitting that mark. I enjoyed the different foods I was eating. Unfortunately, I consistently felt hungry and my GI tract felt bloated. I was over consuming on these vegetarian sources to hit my protein targets. Not meeting my goals was frustrating and I needed to experiment. I decided to reintroduce animal proteins back into my diet at a reduced rate while still maintaining focus on long-term sustainability. My limit would be 6 ounces of animal protein per day. A 6 ounce chicken breast supplies 52 grams of protein, which is 65% of my daily target value.
Why would I want to add animal protein? Because these sources are much more dense when it comes to protein. So, I would require much less to hit my protein targets and will avoid my overconsumption problem. Plus, adding the animal source would allow me to better balance the vegetable sources and get them into a more sustainable range. Lastly, I could feel comfortable with 6 ounces since it was much less than I was previously consuming. Prior to 2018, I would regularly eat meat with lunch and dinner. I likely hit 10-12+ ounces daily. At the reduced rate, I could gain dietary benefits without trading away sustainability.
Re-Introduction
This change did not require a great deal of alteration to my diet. Chicken breast and fish products were the main choice supplemented by more occasional red meat and pork. I have attempted to buy free range animal proteins not contaminated with hormones, pesticides, antibiotics, etc. Lunch meat from the deli counter or packaged meat from the store shelves are strongly avoided. Typically, I buy several portions, cook them all and then work off of those portions for the remainder of the week. Daily, I either split the meat portions between lunch or dinner or focus it all on one meal. I really enjoy having meat with a salad, which was very infrequent previously. Also, I still go several days per week as completely meatless. When I add it up, prior to 2018, I was eating over 5 pounds of animal meat per week. Now, I consume about 2 pounds, a 60% reduction!
How Has This Affected My Goals
The reintroduction has been a success. I feel much better – less hungry and less bloated. I rarely, if ever, walk away from the table feeling stuffed. The good news is that my snacking cravings, especially after dinner and prior to bed, have been greatly reduced. I feel my diet is more balanced and it is more sustainable. I continue to avoid dairy and limit my intake of gluten, soy, animal protein and processed food products.
In my next blogs, I will summarize what I saw in my numbers during my annual physical as well as talking about some spices you can add to your diet to help you reach your goals.