By the end of week 4, Bob had lost 9 pounds in weight and reduced his BMI from 37.5 to 36.5. Now was the time to make sure he stayed motivated. Keep reading to learn about what Bob’s been up to lately in his nutritional journey!
Bob changed his weekday breakfasts from sugary cereals to oatmeal with fruit or Greek yogurt. This helped balance his blood sugar levels, making it easier to lose weight and satisfy his appetite.
However, Bob had a habit of skipping breakfast on the weekends which made him lethargic and left him with very low blood sugar levels. By lunchtime, he would grab whatever was available as a quick energy fix. Quite often this would be fast-food, potato fries, or a meat/cheese pie.
Instead, we agreed that Bob would have protein-based breakfasts on the weekends, such as eggs with bacon, mushrooms and tomatoes, before leaving the house. This would release energy more slowly and sustain him until he had time to select a healthy lunch.
Bob managed to limit his intake of bread to 4 slices per day, but I decided to challenge him to reduce even further. We found a rye crisp-bread that he liked which was much lower in carbohydrates. Bob enjoyed crisp-breads topped with cottage cheese and tomato, but other options would be sliced boiled egg and avocado or smoked salmon and cucumber.
Bob continued with his eating plan, making a special effort to include plenty of non-starchy vegetables, as we agreed. The fiber from vegetables helps slow down the absorption of glucose into the bloodstream, helping to avoid energy dips and cravings.
The crisp-breads introduced the previous week were a success and Bob easily managed to cut the bread down to 1-2 slices per day.
I now ask him to eat no later than 2 hours before bedtime, in order to give his body time to burn off the carbohydrates from the meal, rather than be stored as fat.
By the end of week 7, Bob has lost 14 pounds in total and his BMI is now 36.1! Bob said, “I’m feeling much better and now have the energy to walk for an hour at a time on my days off.”
How to Get Bob’s Results:
- Reduce sugar in your diet as much as possible – check food labels for sugar added during manufacturing. If you want something sweet, have a piece of fruit instead.
- Go easy on the bread and starchy vegetables (those that grow underground). Try to limit to 2 slices of bread per day, and 40g (1.5 ounces) of potatoes or other root vegetables.
- Don’t eat late at night – have your last meal or snack 2 hours before bedtime, so that what you eat is not immediately stored as fat.
So far Bob is down 14 pounds in 7 weeks and has reduced his BMI to 36.1 from 37.5. Stay tuned for the next update on Bob’s journey!