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Trust me. I live in New England which seems to be butternut squash capitol of the world, so I eat plenty of butternut squash.
Calories in, calories out, negative number is a weight loss. I am a post-menopausal woman with about 40 more pounds to lose and tried intermittently to curb calories and lose but was not successful til now, for many reasons, mostly lack of motivation.
Putting this in here to remind myself to "be good" and also to refine my explanation of my meal plan.
So, between trainer and nutritionist, I have a food and exercise plan. I was instructed to eat 4 times a day 300 calories at a time. I am 5 foot 2 inches tall, so 1200 calories a day is a good amount. Your height and body type might dictate a totally different way of eating, but this is what is working for me.
Overall, I was directed to eat 500 calories of protein and 500 calories of carbs every day. Fat was not limited at first; I just had to hit the carbs and protein totals. The thing that sold me on this way of eating is that at the end of each day, I have to eat whatever will get me to the 500 calorie totals, so some nights I have a little ice cream to get carbs or tuna salad to get the protein.
Restricted/not good: no white potatoes, white rice, white bread, soda, diet soda, juice, carrots, corn.
Allowed: sweet potatoes, brown rice, whole wheat bread. Water, coffee, tea, milk, seltzer. I can have alcohol as long as I count it as a carb, which I do in moderation (like, once a week I will have a drink on the weekend). Olive oil, coconut oil, and any dairy products. My trainer also recommended several choices if I am out and have to get fast food, including chocolate milk which is usually nonfat or 1% milk. Fruit of any kind. Veggies except as restricted.
I eat meat and dairy and fish. I also live on my own, so I don't have to cook for anyone else and I can just eat what I want. What I often do is cook for 4 like I did when I was married and the kids were home, and then divide the meal into 4 and eat that during the week, 2 nights and a lunch and a couple of snacks. I generally only cook twice a week.
If I am craving chocolate I have a chocolate protein shake powder that is vegan, so no whey/dairy to upset my tummy with too much lactose. Pretty much I have a serving of that 5 times a week average, so I am not missing out on chocolate!
This meal plan has helped me to lose 22 pounds since July, but I am the first to admit that the one thing that really got me going was to have positive encouragement from the trainer who knows what he is doing to help me towards my goals, and the other thing is that I have a huge support system that is very happy at my success - I guess they want me to stick around!
Feel free to check out my diet calendar from July to now - I have tracked what I ate 99% of the time.
View Diet Calendar, 20 October 2016:
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1255 kcal
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Fat: 43.57g | Prot: 113.77g | Carbs: 116.60g.
Breakfast: Zucchini, Tomatoes, Eggplant, Pork, Salsa, 365 Organic Portobello Mushroom Soup, Milk (Nonfat). Lunch: Quest Peanut Butter & Jelly Protein Bar, Orgain Organic Protein Plant Based Powder, Milk (Nonfat), Green Mountain Creamery Maple Greek Yogurt. Dinner: Sardines in Oil (Canned), Market Pantry Mini Croissant. more...
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