Checking In & Goal Setting Check in with yourself and your support people regularly about how things are going with the diet study. Answer these questions to help you follow through with diet and lifestyle changes: •
Did I track my fat intake, how did it go and what did I notice?
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What do I hope to have happen over the next week in regards to adjustments I need to make?
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What ways have I been planning my meals and cutting back on fat?
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What am I excited about trying or willing to try over the next week or two?
Stay with it – what can help you to change/adapt this diet or modify a habit is to be concrete and specific about what you hope to achieve. Take these smart and detailed “goal setting” steps to continue making small changes. For example, instead of “I’ll have less oil,” choose to:
I will only use two teaspoons oil 5 days this week. (Action plan.) A. What will I do? (exactly what is going to happen)
Measure out the oil to use on the pan to coat the pan or cook. Can also use a few drops on my salads.
B. When will I do it? (when is the best time this will happen) Lunch and/or dinner meals.
C. How or how much will I do it? (what is realistic for you to do)
1 teaspoon for cooking, the other teaspoon optional as salad dressing. Aim for 5 days this week.
D. Where will I do it? (what is the best environment for you to do this)
At home or I can measure out and put the oil in a little container if I go out, to put on my salad or vegetables.
E. With someone/by myself? (who or what will help you to be accountable) Will ask my spouse to remind me about it. And track it.
What happens if I use 3 teaspoons in a day? (Think ahead.) F. I’ll be very careful the following day or on the other two days and still stick with my diet allowance of fat.
On a confidence scale of 0 to 10, it’s important to feel you are at a level “8” in managing your action plan. If you are not at least an “8”, adjust your goal so it’s more doable and realistic for YOU! This may mean you need to cut down on the amount in or how often you do your goal. For example, “I will do it during the dinner meal 5 days this week.” Be open to new experiences and challenges as you try new things. Some common experiences may be: -
Getting over a couple of days of being hungry. Then finally matching up to my fat recommendation and managing that better. Discovering a delicious vegan pizza option (18 grams for 2 slices) at a local pizza joint! Willingness to try vegan cheese! Discovering options that are “surprisingly filling and satisfying,” such as a fruit smoothie with protein powder in the morning or roasted purple potatoes barbecued in tin-foil. I’m continuing to track all foods eaten on MyFitnessPal with much less effort. I noticed it works best for me to over count the fat calories “because it’s easier to count it that way.” I’m practicing portion control by setting an amount of popcorn aside in a baggie. Wow, this is really a “Back to Basics” diet – I’m learning a new practice of simplifying ingredients and not needing much added. I’m savoring natural flavors! For breakfast: Cut up Apple-Chicken Sausage (half) scrambled with egg whites & a piece of bread. That was satisfying. I no longer have any issues throwing away food! [After being raised in a ‘Clean-up Plate Club.’] A little taste can be enough, and I’m happy to throw away food especially if it doesn’t taste that good.
As you practice your plan, you will make some significant changes! There is no need to be perfect, just keep at it. You may want to ask yourself a few questions for a ‘Brainstorm’ session: •
What are the types and amounts of foods deleted (I make a point to eliminate or not have) per week? List them here and how I rationalize it.
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Do I have additional ideas for meals or snacks?
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Do I have additional comments, suggestions, or criticisms? I will write them here.
Lastly, keep reminders for yourself. Set up a reward system or list of ways to feel good about what you’re doing. Some examples may be: -
Check nutrition labels for fiber content and choose foods high in fiber. For breakfast, have a high-fiber cereal. For lunch, select whole-grain breads for sandwiches or try a bean or barley soup. Use more vegetables and fruits for meals and snacks. Plan 2 dinners per week using legumes. Since fiber absorbs a great deal of my body’s water, drink generous amounts of water each day. To avoid gas or bloating, I can increase the amount of fiber I eat gradually – or try a different type of high fiber food. Beano or a similar product may also be useful as my body adjusts to eating more fiber. Recommended daily fiber intake is 21-38 grams. Some experts suggest eating more fiber to increase feeling satisfied during weight loss.
HAVE MORE • • • • • • •
Legumes – dried beans, split peas, lentils, soy. All vegetables. All fresh fruits. Whole grains (amaranth, barley, brown rice, buckwheat, bulgur, corn, millet, oatmeal, quinoa, rye, whole wheat). 100 % whole-wheat bread, rolls. 100 % whole-wheat or rye crackers. Whole-grain cereals.
LIMIT • • • • • • • •
Sugar, honey, molasses, syrup. Soft drinks, other sweetened beverages. Candy. Cookies, cakes, pies, donuts, sweet rolls. Ice cream. Highly sweetened cereals. White-flour products, including bread, rolls, pancakes, waffles, bagels, and crackers. Chips, pretzels.
Remember that your diet study team can offer lots of tips and suggestions as you learn to make diet and lifestyle changes a natural part of your life.