Bog Roll ::

It's Not Magic, It's Work!

19 Jul 2015

Hybrid Diet

I'm sticking to my calorie restricted diet. Once I get to the correct target weight or waist size I'll stick to the diet but increase the calories to match my burn rate so I stay put at the right size.

My diet is a combination of three highly regarded diets: the DASH; the portfolio and the Mediterranean diet. They are basically the same for over ~75% of their components and ideas, so they are easy to combine. All three are good for reducing blood pressure, reducing serum LDL and if used in a calorie restricted manner then good for reducing body mass.

The all share the following obvious components: lots of fresh fruit and vegetables every day (5 portions of each); high fibre un-refined cereals; plenty of nuts and pulses; low levels of fat & sugar and not much processed food.

The DASH diet keeps the salt levels low or ultra low. Lower than the national RDA and either aligned with the WHO upper limit in the basic version, or lower still in the ultra low salt version. Caffeine and alcohol are also moderated to lower than normal levels.

The portfolio diet adds more plant protein in the form of soya and other legumes. It also adds know "cholesterol" absorbing foods to the diet like beta-glucans from wholemeal oats, sterols from fortified dairy products and soya instead of some diary products.

Finally from the Mediterranean diet there is oily fish, e.g. mackerel and sardines instead of beef.

I'm now less than 75 kg, and starting to fit into medium sized men's clothing rather than large which is too lose and XL which fits like a tent. About 10 kg to go if you assume BMI, and about 1 trouser size if you accept waist:height ratio.