Frustrated Dieter
Hey it's Cheeko and last week I received an email from a frustrated dieter named Mary asking me to "critique" her diet and offer any advice. Honestly, we get these kinds of questions all the time, so I thought it'd be extremely beneficial to everyone if we laid Mary's diet on the table so to speak and analyzed it over the course of the next few newsletters. Mary agreed, so let's get started.
Why Mary came to me:
Mary is frustrated, tired, and despite "dieting" and trying (really hard) to drop those extra pounds, she hasn't been seeing any significant results. In fact, over the last few weeks Mary's been either stuck at the same weight, or even worse, GAINING weight some weeks. YIKES!!
Let's take a look at what she's eating...
Breakfast: 2 cups of Raisin Bran Crunch with skim milk
Snack: Meal Replacement with all natural peanut butter
Lunch: Grilled chicken sandwich, baked potato
Snack: Mixed nuts and raisins
Dinner: Spaghetti with low fat tomato sauce
What Mary is doing right:
To be frank, Mary's diet is pretty bad and it's no wonder she's struggling (we'll get to why in just a minute), but at the same time, we do applaud Mary for making an effort to eat throughout the day, and sticking to a schedule...that shows discipline. In reality, most people are extremely inconsistent when it comes to when they eat, so the fact that Mary seems to be keeping a regular feeding schedule is a positive.
What Mary is doing wrong:
Okay, let's take this meal by meal.
Breakfast: Mary starts the day off with a bowl of Raisin Bran Crunch. We asked Mary exactly how much Raisin Bran Crunch she was eating, and she told me she didn't really know (big mistake...if you're dieting and don't know how much you're eating, you have very little chance of losing flab and dropping those extra pounds). So we had her measure her bowl of cereal the next morning, and she informed us that she was eating 2 cups, along with 12 oz of milk.
Raisin Bran Crunch contains 190 calories, 45 grams of carbs, and 20 grams of sugar per serving. Unfortunately, a serving is only 1 cup, which is fairly small, so Mary is actually eating DOUBLE that amount in an average sized bowl. That's 90 grams of carbs and 40 grams of sugar!
Not exactly a quality nutrient profile.
And while the milk adds a few grams of protein, it also adds a lot of insulin as milk scores very high on the insulin index -- a beverage that is best avoided when consuming a substantial amount of carbs in the same meal...not to mention the 40 grams of sugar!
As for the "bran", while it sounds healthy it scores toward the higher end of the glycemic index. Raisin Bran Crunch also contains High Fructose Corn Syrup, perhaps the worst "man made" form of sugar you can possibly eat.
Overall, Mary's breakfast is low in protein, high in carbs, high in sugar, and produces a very substantial blood sugar and insulin response. While it may seem like a "harmless" breakfast to start the day, it's one of the worst choices on her menu.
Want to know what else is holding Mary back? Later this week I'll be back to tackle more of Mary's sample diet day, but for now, I've got something even better for you. You see, you may not have heard, but there's a brand new way to burn belly fat that has been shown in more than a DOZEN research studies to help you burn fat and slim your waist at an accelerated rate.
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