GF Weight Loss Diet: Week 4

After not losing any weight last week, I was really praying to at least see a few pounds gone this week.  I lost 3 pounds: 208 to 205.

This was a good week, so I don’t have much to say.  I stuck to the diet, no big cheat meals, and got some cardio in.

My Nectar protein packets have really become a staple on my diet.  One is always my last meal of the day around 10PM.  I shouldn’t have any carbs this late at night, so getting 23g of protein, 0g carbs, 0g fats, and 0g sugar is perfect!

My goal for the next two weeks is to lose 5 pounds, so I will be at 200 starting the second half of my diet.  I don’t see any big obstacles in my way this week, or next, so I will be upset if I don’t get there.

GF Weight Loss Diet: Week 3

Everything finally came together in week 3 of my diet.  I was eating right and exercising.  I was looking forward to my Friday weigh-in.

On Friday, I got on the scale…. 208.  NO CHANGE!!! How could this be?  I had my best week yet perfecting my diet and did the most exercise.  Was I eating too many calories?  Was I eating too little with the amount of workouts I was doing?  Was my last weigh in with very little water in my body and this week with a lot?  What’s the deal?

Overall, I am not too frustrated by it… but really hoping for a better weigh-in next week.

2 tips:

No big cheat meals!  I was out with some friends on Friday night.  I only had one drink- I was being good.  Everyone decided to go to my favorite Mexican restaurant.  I decided it was OK to have the half order of my usual nachos.  So, I ate the whole thing.  I felt like absolute crap for the next 3 days.  I couldn’t even sleep well that night.  It wasn’t because of the guilt of eating something I wasn’t supposed to, but all that unhealthy food, just made me feel like crap.  Even Saturday and Sunday, I still felt terrible.  So, maybe you can have a cheat ITEM, but not a huge meal.

Start your diet on a Monday- not on a Friday.  I started on a Friday, because that was what January 1st fell on- not by choice.  I find that if I have a good week and weigh-in on a Friday, then that gives my the mentality that I can cheat over the weekend, since I have many days until I weigh in again.  I need to work as if my weigh-in is every day, taking every day as if it was the same.  No more cheating on Friday after the weigh-in!!!

Gluten Free Weight Loss: Week 2

Week 2 turned out better than I expected. After losing 7lbs. the first week, I expected to only lose a couple pounds this week. Instead, I was shocked when I saw the scale at 208- a 5lb. loss. The week started out with having a bunch of friends in town and going out to eat a few times.

This week was better than the last in terms of routine, since I was more accustomed to the diet and getting an exercise routine established. I still didn’t make it out to run as often as I should have, but I am making progress.
I still stuck to my basic foods of chicken, tuna, eggs, rice, and vegetables.

During the first week, I had a hard time getting to 2300 calories, and I was basically eating 1900-2000 calories per day. Therefore, this week, my goal was to eat 2000 calories over 5 meals.

Gluten Free Weight Loss Diet: Week 1

As you know, I started a gluten free weight loss diet on January 1st, 2010.  My plan for the first three weeks is to eat 2300 calories per day- 259g protein, 201 carbs, and 51g fat.  I am spreading this out over six meals per day.  3 or 4 real food meals and 2 or 3 protein shakes.  I am also taking a multivitamin and fish oil pills because my meals are really lean.  It is still important to get your good fats.

I lost 7lbs. during the first week, 220 to 213.  I attribute part of the 7lbs. to eating a few “final meals” just before Jan. 1st, and maybe a little water weight.  As I get more into my cardio routine, I expect a little more water weight to fall off.  I need to average 2.5lbs. over the 12 weeks to reach my goal of 190.

I can’t say I was 100% ready on Jan. 1st to start.  This was a big mistake, and I wasted a couple days.  My Weight Loss Tip #1 covers how important preparation is and how I failed to be prepared.

It was really hard to eat six meals in one day.  This week, I only made it to four or five meals per day.  Most of your day is dedicated to cooking and eating.  Going forward, I am going to precook and package my meals so I can quickly eat them or take them with me out of the house.

I didn’t get all the cardio in that I was supposed to.  I was still adapting to eating and cooking, while still trying to live a productive life.

I ate a lot of egg whites(a couple yokes per day), brown rice, chicken, tuna, edamame beans, onions, green peppers, and protein shakes.  I have a bunch of protein powder left over from my college weight lifting days that is decent.  I have some Nectar protein powder on the way from Syntrax.  The claim to be the best tasting on the market, but I will be the judge of that.  They gave me a special 40% off coupon code for my readers: MH3090, since they are trying to get into the gluten free market.

Overall, I am happy that I was still able to lose 7lbs, but I don’t expect gains like that in the coming weeks.  I see each week getting harder and harder and requiring more effort in exercise and a closer watch on my nutrition.  Now, that I am accustomed to the new diet, the lifestyle should get easier.

Syntrax Coupon Code

Gluten Free Weight Loss Diet: Day 1

I am going on a weight loss diet, gluten free style!  My motivation is a trip to Costa Rica at the end of March.  I am currently 220lbs and my goal is 190lbs.  Many of you have already said this is unhealthy, but with my education and diet consultants, we feel the goal should be obtainable in a health manner.  Basically, I have to lose 2.5lbs per week.

As with my blog in general, I want to stress that this doesn’t have to be hard or expensive.  I want to show you that this all can be done at home, with simple foods, and without an expensive gym membership or personal trainer.

My diet plan is structured over 12 weeks.


Even when trying to lose weight and be healthy, you still needs carbohydrates and fat.  A no-carb diet only screws with your body and allows you to lose weight in the short term, but you will have a hard time keeping it off.  Your body and brain also needs good fats to function.  All of my meals will attempt to consist of 45% protein, 35% carbs, and 20% fat, throughout the entire diet.

The main thing when losing weight, is make sure you are eating enough.  Yes, you need to eat, what seems to be, A LOT!  SIX MEALS PER DAY!  If you starve your body, it will shut down, and be overloaded when you do eat.  This is why you have to keep your metabolism up and space out your calories throughout the day.  Even if you have to get up early to eat something then go back to bed, you must do it.

Weeks 1-3:  2300 calories per day.  383 calories per meal.  43g protein, 40g carbs & 9g fat.  I am not eating any carbs in my last meal.

Weeks 4-12:  We will adjust my caloric intake depending on how the diet is going- probably 200 less calories per segment.



Eggs, nuts, chicken, tuna, rice, nuts, skim milk, potatoes, and lots of water.  I’ll probably get sick of these and start adding in more.  I will also have a protein shake in place of two meals.

Currently, I am tracking my foods in an excel spreadsheet. I am looking for a software program that will let me save foods and easily count my totals for me.



I have some leftover protein powder from when I used to lift during college.  It is OK, but I am looking for something new.  I am looking into Syntrax. When I placed my order, I spoke with them about offering my readers a discount on their products.  If you are going to order from them, use coupon code: MH3090 to receive 40% off!  I’m excited about that 40% off.  They claim to be the best tasting stuff on the market, so I will let you know.

I will have Omega 3 fish oil pills handy.  These will help get my fat requirement each day, since most of the foods are really lean.

I’m not a big believer in fat burners, but this diet is sort of an experiment, so I may throw one in at the end.  We will have to see if I am struggling.



6 or 7 days per week, I plan is to do a light weight routine at home for 30-45min, then do a 45-1hr run/walk.  It is all about keeping your heart rate up.



My weight usually fluctuates 5lbs pretty easily.  I’m guessing I’ll lose 5lbs in each of the first two or three weeks, but then really struggle from there.  The last 10lbs. will be ten times as hard as the first 20.  12 weeks is a short period of time, so I have to stick with this 24/7.  6 meals per day will be tough and take some time to get used to.  A lot of time will be dedicated to cooking, although I plan to prepackage a lot of my meals at once.


What to look for:

I will try and do a weekly video, usually shot on a Friday with an update on my weight, foods, and how I am feeling.

I will also do a diet tip once a week.  The topics will come from my struggles or anything I find helpful.

I have some before photos, but I think I will save those embarrassing photos until the end….


Please let me know if you have any suggestions, questions or comments!  Wish me luck!

Gluten Free Beer Tasting Videos

Here are the videos from all of my beer tastings:

Gluten Free Beer Tasting: Episode 1: Part 1 of 2

  • Redbridge
  • Bard’s Tale
  • New Grist



Gluten Free Beer Tasting: Episode 1: Part 2 of 2

  • Green’s
  • St. Peter’s
  • Hambleton

Please see the full gluten free beer review article HERE.

Schar Gluten Free Pizza Crusts

My mom had some of these Schar Gluten Free Pizza Crusts around for my dad and sister, so she gave me one to try.  There are two in each box.  You don’t have to keep them in the freezer, just in your pantry.  I made a BBQ chicken pizza with San-J’s Asian BBQ sauce, which is gluten free!

I was pretty skeptical at first and assumed they would be really dry and brittle.  They were NOT!  They were actually very good.  I could see going to a normal pizza place and enjoying this pizza as if they had made it on site.  I would buy this product again!

Celiac Four Times More Common than 1950s

Watch this video and let me know what you think?  I’m not sure if I agree with a few things, but ya gotta trust people who are smarter than you are…

Video from the

Here is the entire article:

NEW YORK (Reuters Health) – Celiac disease is 4 times more common now than it was in the 1950’s, according to researchers at the Mayo Clinic in Rochester, Minnesota.

Their conclusion results from a study in which they had access to frozen blood samples that had been drawn between 1948 and 1954 from 9133 healthy young Air Force personnel. The investigators tested these samples for the presence of celiac disease autoantibodies and then compared the results with their findings in two other gender-matched cohorts: 5558 present-day residents of Minnesota born in the same years as the earlier cohort, and 7210 present-day Minnesota residents who are now the same ages as the frozen-sample donors were in 1948-1954.

In the July issue of Gastroenterology, lead author Dr. Alberto Rubio-Tapia and his colleagues report that 14, or 0.2%, of the subjects who provided blood samples roughly 60 years ago had undiagnosed celiac disease. In contrast, the rate of undiagnosed celiac disease was 0.8% in the current subjects with similar years of birth as the1948-1954 cohort (with 46 cases of undiagnosed celiac disease) and 0.9% in the current subjects with similar age at sampling (with 68 undiagnosed celiacs).

In other words, “the prevalence of celiac disease has dramatically increased more than four-fold in the United States during the past 50 years,” the researchers said. Similar increases have been reported in Europe, they added.

Dr. Rubio-Tapia’s team also found that among the volunteers in the 1948-1954 study, all-cause mortality during the next 45 years was nearly four times higher for people with undiagnosed celiac disease than for those who were seronegative (hazard ratio 3.9).

In a press release from the Mayo Clinic, senior author Dr. Joseph Murray commented, “Some studies have suggested that for every person who has been diagnosed with celiac disease, there are likely 30 more who have it but are not diagnosed. And given the nearly quadrupled mortality risk for silent celiac disease we have shown in our study, getting more patients and health professionals to consider the possibility of celiac disease is important.”

“Moreover,” the research team concludes, “our finding that the prevalence of celiac disease seems to have increased dramatically during the past 50 years suggests that celiac disease is emerging as a substantial public health concern in the United States.”

“The reasons for the increasing prevalence of celiac disease over time will need further study,” Dr. Rubio-Tapia told Reuters Health. “Human genetic changes are extremely slow, unlikely to happen in only 50 years, thus the most likely explanation may be environmental.”

Dr. Rubio-Tapia also cited what is sometimes referred to as the “hygiene hypothesis,” noting that “changing patterns of childhood infection as a consequence of a cleaner environment may also affect the prevalence of celiac disease (and other autoimmune diseases),” leading to fewer infections but more allergic and/or autoimmune diseases. “Recent data from Europe support this theory in celiac disease,” Dr. Rubio-Tapia pointed out. “The prevalence of celiac disease was lower in Russian Karelia (on the border with Finland) with inferior prosperity and (standards of hygiene) than in Finland.”

“However,” he continued, “I think that the ‘hygiene hypothesis’ is likely only a partial explanation because celiac disease is a global health problem that affects both developed and developing countries…. Also, there is evidence that certain infections such as rotavirus may increase the risk of celiac disease in genetically predisposed individuals. So, the interaction between humans and infectious microorganisms is very complex and certainly different in each person.”

“Finally,” Dr. Rubio-Tapia said, “as celiac disease is triggered by gluten, we can speculate that maybe some changes in gluten such as patterns of consumption, processing or preparation of gluten-containing foods might be factors; however, extensive scientific evidence are lacking and (any such change) remains to be proven experimentally.”

Ultimately, Dr. Rubio-Tapia concluded, “the increasing prevalence of celiac disease over time may be the result of several of (these) factors acting together to cause damage of the intestine in genetically susceptible persons.”

Gastroenterology 2009;137:88-93.