We've been on this bandwagon for close to a year, with intermitten periods of diligence, but it's been successful overall. Truth be told, we are damn good during the week, but the weekends can be total right offs from time to time. We've seen success, and nothwithstanding the weekend cheats, I feel like there are still some adjustments that could be made.
Exercise: two circuit training (crossfit-esque) gym trips and two spin classes per week, one of them being a longer "endurance" 60 minute class. These are legit spin sessions - former bike racers as instructors - not your average fitness instructor who decided to get on a spin bike.
Typical breakfasts are either A) smoothie with Vega vegan protein powder, half banana, frozen berries, unsweetened vanilla almond milk and a few hemp hearts B) 2 eggs with bacon and/or avocado, bit of fruit (some grapefruit, berries).
Lunch: Spinach salad, lots of mixed veg and protein - chicken, tuna, pork left overs. Sometimes just protein and veg
Dinner: Protein (steak, pork, shrimp, fish) and veg (broccoli, cauliflower, eggplant, squash, etc)
Dessert: 1-2 squares dark chocolate
Snacks: During the work day, apple, maybe some berries and full fat greek yogurt.
Are the calories too high? Should carb intake be adjusted or timed differently?
Thanks in advance for your collective wisdom!!! MMS
I'm 47 and pretty active. I have recently restarted my weight loss after about 9 months of no weight loss by cutting out the high impact stuff. Instead I do extremely low impact cycling and jogging. I keep my heart rate at 180 - age, which makes jogging quite difficult. I am seeing improvements, meaning I can actually achieve a pace that looks like jogging now and can even jog up small hills without setting off my heart rate monitor. I have lost about 3-4 pounds in a month doing 1 - 3 hours of this a day with a rest day. Not only have I lost weight, but my sense of well-being has drastically improved. I have never felt this good, and that is saying a lot because I've been doing a paleo diet for a year and I had no idea it could be even better. I'm going to resume the strength training but do it much less frequently than before, maybe 1x per week.
I am assuming your wife is looking for more weight loss? The base of your diet looks good, but I would do a 30 day period with:
I'm willing to bet that in that 30 day period she'll see some progress. Then from there she can add stuff back in and see how much she can do of the above while still losing weight.
In my opinion, for women especially, the whole 80/20 thing is great for maintaining weight, but doesn't work so well for losing. It sucks, but unfortunately it's a reality for a lot of females, me included.
I would cut out the dairy, and the fruit. Try not to cheat! (If you're looking for weightless)
I have a friend who avoids all fruit simply because she is seeing better results without it! It encourages her to cheat versus just simply staying 100% strict!