Monday, May 14, 2012

Two Weeks of Going RAW!

Follow me for two weeks as I do The Raw Diet* - I will write down what I eat and when I eat it - and then document the results to prove it works
*See my "Going Raw" post
As a weight management specialist, I have tried just about every diet in the book - after all, I would never recommend any diet that I have not tried myself! I've tried different diets not only see if they work, but also to see how I feel generally (am I energized? am I moody? Are my workouts stronger or weaker?) - and just out of sheer curiosity :). After years in the fitness industry, I have come to know my body very well, and what I need to do in the gym and in the kitchen to see results (whatever my goals may be).

One of the things I always recommend to friends trying to lose weight is to write it down. Write it down until it becomes an integrated part of your lifestyle. Actually seeing what you're is eating and when you're eating it is extremely helpful for noticing tendencies, pitfalls, and overall helps to hold you accountable for what you are putting in your body. And since people are often asking me "What do YOU eat when you want to lose weight?", I decided to write down what I'm eating for 14 straight days, and update the post daily.
The goals of this post are to:

1) Show how eating according to The Raw Diet actually works - and quickly.
2) Show that you can lose weight quickly without crash dieting and/or starving yourself.
3) Show that eating every 3-4 hours is beneficial for metabolism, energy levels, and overall weight-loss.
4) Re-energize! After months of getting caught up in work, re-furnishing our apartment, and traveling, it is time to re-focus on myself and my diet - and just in time for summer! :)
So here we go!

Everyday vitamin supplements:
  • Fish oil
  • Vitamin C
  • Acaí berry
  • Spirulina
  • Ginseng
DAY 1: Monday, May 14th
I'm kick-starting with a modified juice cleanse today! The juice-only days are the hardest for me (because I love food!), but it is a great way to give my digestive system a break and 're-set' my body.
I have called this a 'modified-juice cleanse' becuase I will also incorporate 100% natural, raw, and gluten-free protein shakes - ensuring that my body gets the protein it needs!
Apple + carrots + spinach (lots of it!)
It may not look good - but it tastes great!

I recommend Sun Warrior protein powder!
0900: Glass of apple, carrot, and spinach juice (4oz) + big mug of green tea.
1045: 1 protein shake (1 scoop)
1230: Glass of apple, carrot, and spinach juice (4oz)
1500: Glass of apple, carrot, and spinach juice (8oz)
[Exercise: 20 minutes bike + weights: legs (light) + abs (light) + 15 minutes stepper (light)]
*I normally do not recommend working out on days that you juice - you may get light-headed, dizzy, or just feel weak -- but given that I haven't gone in a few days, I decided to go and do a light version (moderate paced cardio and lighter weights).
1700: Glass of apple, carrot, and spinach juice (10oz)
1930: Protein shake (blueberries, one scoop protein powder, 1 cup soy milk, 1 cup water)
And today is finished! I might have a cup of tea later, but that is it - and I will sleep well because my digestive system is not working overtime to process a big dinner, my body is tired from a workout and being a little under calories (this is normal for juice days), and my last meal is at 7:30pm - meaning that by 9/9:30pm I will be ready for bed!

DAY 2: Tuesday, May 15th
I feel good this morning - I slept well, and woke up refreshed (for the most part)!

0645: 1 orange + 1 pear
I want to put something in my body before I got for a morning run. Some believe that working out in the morning before eating helps burn fat - while others believe that this actually hinders your training goals. I believe the latter - your body needs fuel for a good workout and to keep your metabolims at high levels. *A topic for another post.*
[Exercise: 30 minute run]
0800: 1 medium Mango + 1 cup blueberries
0915: Two handfuls of grapes (about 20 grapes)
Remember: With the Raw Diet, you can eat as much fruit as you want, and should do this in the morning!
1115: 5 egg whites + salad (with sundried tomatoes and zucchini)
1430: 10g dark chocolate + decaf coffee
1500: 175g chicken breast + salad (with mushrooms, lettuce, olives, bell peppers, sauteéd onions, and tomato).
1745: Protein shake (1 scoop) + handful of walnuts/almonds
[Exercise: Pilates class]
2000: Protein shake (1 scoop + 100ml soy milk) + 10g dark chocolate (+ tea) for desert

Remember: You can eat dark chocolate after any meal - but try not to get crazy with it! I like to have a little bit every day :)

DAY 3: Wednesday, May 16th
0600: 2 small oranges
[Exercise: Spinning class + weights: biceps/triceps]
0815: 1 banana + 1 cup blueberries + 1 scoop protein powder + 150ml soy milk
0930: Two handfuls of grapes (about 25)
1145: Two small fillets of white fish + salad (zucchini, bell papers, sun dried tomatoes, cucumbers) + 3 egg whites
1415: About 3 big handfuls of mixed dried fruit (raisins, dried cranberries, dried apricots) and nuts (almonds, walnuts, pecans)*
1500: Handful of grapes*
*Note: Oops! This was NOT following the principles of the Raw Diet! I should have waited a full three hours for my lunch (protein) to digest before I ate from another food group (nuts/grapes).  
1715: Veggie salad
I know that i'm going out for date night tonight with my boyfriend, and that it will be a while before we eat, so I want to put something in my body.
1930: Date Night with my boyfriend - Nepalese food! I tried to keep it as healthy as possible - sticking with veggies, protein, and avoiding the heavy carbs + very small honey-based desert.

Remember: It is important to let yourself still have fun and have some planned cheat meals so you can stay on track your other days - otherwise, if you restrict yourself too much, you will most likely end up binging at some point.

My morning smoothie!
DAY 4: Thursday, May 17th
(Modified) Juice Day #2!

1045: My 'fruit soup' - blended blueberries, 1 banana, orange, and a kiwi
1330: Protein shake (2 scoops)
[Exercise: 20 min run + weights: back/chest/shoulders]
1600: About 10 oz. fresh fruit juice (apple, carrot, tomato, orange)
*Get a juicer! It is worth it!
1800: Protein shake (3 scoops)
2000: 1 cup of tomato juice (heated) + tea + 30g dark chocolate 

Yes, i still indulge in a little dark chocolate on my modified juice days.
BUT not too much!

DAY 5: Friday, May 18th
I have a  lot of energy this is morning, which is great because i'm going for a spin class! I can feel my energy levels have really increased, even after only a few days!

0700: 3/4 cup glutenfri oatmeal + 1/3 cup soy milk
[Exercise: Spinning class (=about 45 minutes of moderate-high intensity spinning) + weights: legs]
1045: 1 apple + 1 kiwi + 1/2 cup blueberries + 6oz fresh fruit juice (from yesterday)
I know i'm going to have lunch with a friend, but I need to put something in my body after that workout!
1230: (Lunch out at a café) - Burger (no bun) with bacon + a little bit of mayo + salad (no fries!) 
1530: 1 chicken breast + veggies
You can do the burger thing - without ruining your diet!
1830-1930: 1 apple + snacking on pistachios + 1 glass of white wine.
I'm out and about in town with a friend, so i'm snacking to keep my metabolism up! And remember that you can still drink while on the raw diet (wine is best) - but keep it limited to 4 drinks a week!
2100: Artichoke salad with cabbage, broccoli, bell peppers + olive oil dressing.
Yes, it is a bit late to be eating dinner (I got home late!), but it is important to give my body the calories it needs after a day of high physical activity (spinning, weights, + very long bike ride)! Since it is late, I will keep it simple with a veggie salad :)

DAY 6: Saturday, May 19th
Didn't get much sleep last night, so I think that is why I have a massive headache this morning. SO, i'm going to have some coffee and see if I perk up...

0730: 1 cup blueberries
0815 - 1030: 3 apples + 1 grapefruit
It is an interesting morning - painters have come to my apartment early to paint my kitchen and I cannot get in to make a proper breakfast, so i'm snacking on whatever fruit I can!
[Exercise: 60 min. Pilates]
I'm a big fan of adding Pilates twice a week into my workout
mix - keeps me injury free, strengthens my core, and
helps keep my muscles long and lean!
1230: Small café latte with soy milk
I have limited time before my next class - and having food in my stomach while pole dancing is a bit difficult, so i'm opting for a café latte with some protein-rich soy milk!
[Exercise: 60 min pole dancing]
1345: 1 apple
1430: 150g chicken + onions in lettuce wraps
1730: Bowl of fruit (watermelon, blueberries, apple, cherries)
2030: Miso soup + seaweed salad + one chicken rice paper roll.

Day 7: Sunday, May 20th
I slept in and it's a day off from the gym - it's been 6 days and my body needs a break!

945: Bowl of fruit (2 apples + 1 cup of blueberries + melon slices)
1200: Two handfuls mixed nuts and dried fruit
1515: Tune salad
1730: Big bowl of oatmeal (2 cups) + soy milk + honey
I'm having carb cravings, and instead of doing something unhealthy (like chips or pizza!), i'm opting for a heathier way to curb my craving - and I LOVE oatmeal! :)
2030: 1 apple
I had the munchies, but it was late and I didn't want to eat too much of anything!

ONE WEEK DOWN! I'm feeling good - much more energy, definitely feel lighter and leaner already! But i'm not a fan of scales, so i will only weight myself after the full two weeks. Also, I think I can do better - here is where my focus will be this week:
  • Making sure I give my body 3 hours to digest one food group before consuming another is important.
  • Increasing my protein intake, and lowering the amount of fruit i'm consuming.
  • More complex carbohydrates, less fruit consumption just because it is easier!
So onward with WEEK #2!!
Day #8: Monday, May 21st
Modified Juice Day #3 - because i'm not feeling so well...:(

I don't feel so well this morning and i'm not sure why - getting sick maybe? I hope not. In order to curb any chance of my getting a spring cold, i'm going to pump myself full of vitamin C today and get to bed early.
*All fruit juice is 100% natural (freshly squeezed) - no store bought stuff!*

Try beetroot juice + apple juice - it is delicious!

0630: 1 protein shake (1 scoop + 2 cups soy milk)
0900: 1 cup of apple and beetroot juice (4 oz)
1030: 1 cup of apple and beetroot juice (4 oz)
1200: 1 glass of apple juice (10 oz) + cup of coffee + 15g dark chocolate
1345: 1 cup of apple and beetroot juice (4 oz)

1615: 1 protein shake (2 scoops + 2 cups soy milk)
1800: Large glass of veggie juice
1930: 30g dark chocolate + tea

Day #9: Tuesday, May 22
0645: 1 apple
0730: 1 protein shake (1 scoop)
[Exercise: 30 min. run + weights: shoulders, back, chest]
0915: 7 egg whites
1145: 1 peice of baked ham + 1/2 chicken breast + salad (mushrooms, lettuce + 1 tablespoon tomato dressing)
1430: 3 peices of baked ham + salad (mushrooms, lettuce + 1 tablespoons tomato dressing
In truth, i'm not a huge fan of baked ham - but at our lunch canteen, it was the best protein opiton I had today!

1730: Big bowl of fruit (mango + 1 small apple + cherries + blueberries)
I had some fruit that needed to be eaten before it went bad! :)
[Exercise: 60 min Pilates!]
2015: Protein shake (2 scoops + 1 cup soy milk) + 10g dark chocolate

Day #10: Wednesday, May 23
0600: Protein shake (2 scoops)
[Exercise: Spinning class + weights: biceps & triceps]
0930: Fruit smoothie + fruit (1 banana + 1 apple + 1 cup blueberries + 10 cherries)
1030: 1 apple + grapes (about 20)
1145: 1 protein shake (3 scoops)
1500: 1 apple + 1 pear + handful of grapes (20)
[Exercise: 45 minute bike-ride out of the city]
1830: Dinner out with the family (set-menu at the restaurant) - NO raw eating here!
[Exercise: 45 minute bike-ride back into the city]
Dinner was not a part of my normal Raw regime - but that is Ok, because it was a special occasion (my boyfriend's mom's birthday) and I have done a lot of exercise this day! It just means that I have to be EXTRA good with my raw diet the next few days!

Day #11: Thursday, May 24th
0730: Big bowl of fruit (1 kiwi, 1 banana, 1 apple, 1 small mango)
1100: Salmon filet + salad (with feta cheese!) + sauteéd mushrooms
*It was the GOOD kind of feta, so I couldn't resist - but I really should have being lactose-intolerant! *sigh*
1430: 1 egg + 4 egg whites + red bell pepper slices
[Exercise: 15 minute run (then side ache!)  + 30 minutes stepper + weights: Legs]
1730: Handful of grapes (while i bike home) + 1 apple
1930: 1 protein shake (3 scoops) + 20g dark chocolate for desert.

Day #12: Friday, May 25th
0615: 1 banana
 [Exercise: Spinning class +  weights: Arms]

0900: Big glass of beet and carrot juice
0930: 6 egg whites + 1 small onion + sundried tomotoes (with 1 tbs. ketchup on top!)

1200: Tuna salad (1 can tuna + spinach + mushrooms + balsamic vinegar) 
1500: 1 glass of beet/carrot/apple/ginger juice + grapes (15) + cherries (10) + 1 pear
1800: Handful of almonds and walnuts
2000: Veggies stir fry with soy sauce

Day #13: Saturday, May 26th
0830: Fruit smoothie  (1 banana + 2 cups berries + soy milk)
1100: 1 apple
 [Exercise: 2 hours of Pilates!]
1230: Shiritaki noodles + veggies + tomato sauce
1530: 1 protein shake (1 scoop)
1830: Large salad (take-out) with spinach, artichoke hearts, olives, mushrooms...
1930: 30g dark chocolate

Day #14: Sunday, May 27th
0830: Fruit smoothie (1 banana + 2 cups berries)
1030: Brunch with father-in-law: Egg frittata with spinach, asparagus, and onion + salad with mushrooms and olives.
1330: Shiritaki noodles + tomato sauce + veggies
 [Exercise: 6.5 km run + weights: Shoulders]
1630: 1 protein shake (1 scoop)
1930: Tuna salad (with spinach, mushrooms, bell pepper, onion, and olives)
2030: 1 lollipop :)


Ahh! It has taken me a while to update this post with my results because i've been SO busy! But here is the long and short of it:

The good stuff:

  • I've lost 2.5 kilos (that is like 5 pounds in two weeks- not bad!)
  • My skin has always been good - but it is noticeably more healthy (glowing).
  • I'm sleeping well, and even when i've had less sleep than I would have liked, I still have energy to get up and go to the gym!
  • My workouts are stronger - this is where I've seen improvement that I didn't expect! I am lifting more weight and you can definitely see more definition in my arms (pictures to come!)
  • I'm tighter all around - i'm wearing pants that I didn't fit into before.
The not-so-good stuff (because it is not perfect!):
  • I've been eating too much fruit, which means my tolerance for sugar has gone up. Not good in the sense that i'm craving more sweet stuff than i did before. 
  • I didn't eat enough protein - so my challenge is to eat less fruit now and more protein!
I'm not at my goal yet (it is summer and i'm in a bikini in two weeks!) - and I think I could have done better in the sense that I 'mis-combined' some of my meals (if you don't know what I mean, then read my post on Going Raw), but at the same time, I was still able to eat out and enjoy life, which is important!

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