Tuesday, July 29, 2014

The 5-4-3-2-1 Bite Diet and how to "Balance your Bites"

This is an eating plan for those of us out there that would like a little guidance in balancing your daily bites.

IT is called the 5-4-3-2-1 diet. It is really easy to follow too!

 3 times a day: Breakfast, Lunch, and Dinner eat:
  • 5 bites of protein.
  • 4 bites of vegetables.
  • 3 bites of carbs, preferably whole grain.
  • 2 bites of sweets.
  • 1 minute between bites.        

They advocate eating a snack between meals, but I do not recommend this. Around One minute between bites is something I have been recommending and doing a lot of the time since I started losing weight in October 2013.  You can find the website with more details here


Some people this will not work well for...They need the freedom to be able to choose anything within their bite count allowed each day.  The original bite counting system, eat whatever you want works wonderful for most people...

But if you are one of these that really want to focus on health, and making sure you are getting certain nutrients or have health concerns/issues then by all means give the Balance Formula for bite counting a try.  If it proves to be too much, go back to how you did it before, no worries!

The Balance Formula is still much easier than counting calories I believe....

You can use a similar "Master Formula" and do this with any amount of bites! 

Master Balance Formula

1.  1/3 of total bite count for each Meal:  Protein bites
2.  1/4 of total bite count for each Meal: Starch/Carb bites
3. 1/4 of total bite count for each Meal: Fruit and/or Veggie bites
4. 1/5-1/6 of total bite count for each Meal: "sweet" or "dessert"

So lets give an example here.... Let's say you are eating 24 bites for supper and you want to try the Balance Formula.  So, a 24 bite Meal would look like this using the Master Balance Formula:

24 bite Meal
8 bites Protein
6 bites Starch/Carb
6 bites  Fruits and/or Veggies
4 bites "Sweets"/Dessert

12 bite Meal:
4 bites Protein
3 bites Starch/Carb
3 bites  Fruits and/or Veggies
2 bites "Sweets"/Dessert

You can do this with any bite number, the smaller you go, the more you have to modify the formula a bit.  

Example for smaller Meals:
3 bite Meal
1 bite Protein
1 bite Starch/Fruit/or Veggie
1 bite "sweet" 

NOTE: if you are having a mixture, like a casserole that contains meat, carb and veggie,  the total amount together of protein, veg, and carb bites would be the total bite eaten of that dish.

This is only for those that want or have a desire to balance out their food, for health or personal reasons.  Most people that count bites do pretty well just leaving it open and free to what their body craves/desires are!

Have a Wonderful day and Comments Are Welcome!

Monday, July 21, 2014

July Maintenance Update

Current Weight: 145.6  lbs   Current BMI  23.1

Inside   5 lb Maintenance Range (144.5 to 149.5)

See Goal Range/Trend weight graphed out here

Hello! I am still counting bites! I have been dealing with some health issues... I have Poly Cystic Ovarian Syndrome. No, I dont have cysts on my ovaries... I have elevated blood sugar levels after meals sometimes which makes my testosterone levels go up, which stops my menstrual cycle. 

Even counting bites is not enough to lower my blood sugar all the time. 

Even losing weight to a healthy weigth was not enough to get me out of being Insulin Resistant...

I have had 5 children and 1 of those children, I had borderline sugar issues. 4 of those children I had Gestational Diabetes. 

Losing weight before has always usually seemed to bring my periods back, but this time losing weight is not enough. 

I am trying to figure out way of lowering my blood sugar and improving my glucose tolerence in taking supplements right now. There are certain ways of eating--low glycemic index, carb to protien ratio ect, that could be incorporated INTO the Bite Counting Way of Life.  

ITs something I have considered. Obviously, my diet has too much sugar in it sometimes, and my body doesn't like it.  

I dont like to make a bunch of rules for myself about how much sugar I can have ect, because that makes me feel more deprived, but I seriously need to consider how I am going to get my sugar levels in my blood down, before I get Diabetes, and so I can get my menstrual periods back.

We are also dealing with Financial issues. My husband is barely making enough  money. Our pay got cut about 500 dollars a month in January or so of this year, and we are living paycheck to paycheck.  Please pray that he will find a job soon that will make us more money and so that we can get along better financially....

Homeschool is starting soon!  yay! My daughter is starting Kindergarten and she is excited! We like Abeka Academy Online Streaming.... saves me a lot of time and they get taught an awesome education from some of the best Teachers in the  United States. Plus its College Preparatory! I have 6th grade, 5th grade, 2nd grade and Kindergarten. 


Tuesday, July 1, 2014

Week 21 Maintenance Plan

Been Counting bites for over 8 1/2 months. Have I been perfect in that time? No! But I have been able to lose over 70 pounds and keep my wieght Maintained around 147 pounds. Sometimes I went over my goal range but I always saw a number within a few pounds of my goal range.  

Bite counting works as a long term way to lose the weight and keep it off. 

IT is a way of control.  It makes me feel in control to count my bites and stay on my plan!  

Make a plan for yourself for a week and stick to it, even if you dont feel like it! That is the key. Doing stuff and being consistent when we dont really want to, then we see results!

Current Weight: 148.4  lbs   Current BMI  23.6

Inside   5 lb Maintenance Range (144.5 to 149.5)

See Goal Range/Trend weight graphed out here

Week 21  Maintenance Plan....

Monday-Friday (N days): 35 bites
Saturday-Sunday (S days) 55 bites

N day Plan..

Meal 1                   5 bites

Meal 2   Noon- 12:15  10 bites

Meal 3                  20 bites

Total: 35 Bites