Do not cheat yourself

All good and proper, and looking from beginning of December, I did loose weight.

Alas, this week, I cheated myself, a bit here, a bit there.

One egg in plus, one morning.

A fruit in plus a lunch.

Changing dinner with another day.

And so on. Well, guess what? Did not work.

This morning, I found myself again 87 kg.
See?  No fruits should have bee.n added here.

Beginning December I was 90; the 23rd when I begun seriously I was  89.2 the first January 87.9; 9th went down to 86.6 but this morning, back to 87. 0 , so... will see if it goes down a bit,  in next four days, after I have to go off and try the *maintain   2 weeks *

Today, Scaresdale

Morning was wholemeal Toast,

With coffee and mandarine.

Lunch will be  cheese slices. Spinach, next Friday.

Evening, fish and vegetables.

What have NOT eaten

Sometimes, it not what we do eat, but what what we do not eat.

I did choose the salmon diner, to finish the salmon I fried the day before, and instead of spinach I am fed up and would have taken time to cook, added asparagus I love, and just headed it fast with warm water from the sink. Added a bit of endive.

What I did NOT buy are those cakes, Galette de Roi

Perhaps, if they would have sold Slices, I would have told myself "once a year, exceptionally..." but they did sell only one big at a time. I live alone. No guests soon. So instead, I just took a picture.

Today meals

Dinner with fresh salmon and vegetables, delivered fresh from Amazon, and prepared one hour later bu me. Plus a fruit in season and a toasted wholemeal bred. Bellow, ½ of my lunch today.

And continue to loose weight.

Best diet, Mediterranean?

5 Ways To Embrace The Mediterranean Diet

Kim Pearson wrote these tips: 

1. Eat plenty of vegetables - at least five portions per day. It's a good idea to aim for three portions of veg or salad with both lunch and dinner (breakfast too if you can!).

Think trays of roasted Mediterranean vegetables, ratatouille, veg stir fries, soups and stews.

2. Eat fish and seafood regularly, including oily fish. Try to source wild (and sustainably caught) fish over farmed fish, like farmed salmon. 

3. Use good quality extra virgin olive oil. Olive oil is a key component of the Med diet and it provides numerous health benefits. It's anti-inflammatory, provides antioxidants and has heart-health benefits. However, try to not overheat olive oil as this can compromise its benefits. 

4. Choose minimally processed foods that are as close to their natural state as possible. Check ingredients lists - a good rule of thumb is: the less ingredients, the better. Instead of using shop bought multi-ingredient sauces, add flavour to foods using herbs and lemon juice.  

5. It's also worth remembering that in traditional Mediterranean cultures, people take time out to eat and focus on their meals. We often eat hurriedly at our desks in front of computers, or while scrolling through social media. If you can, take time to enjoy your meals with friends or family. Eat slowly, chew thoroughly and enjoy each mouthful.

Slightly edited points, to put them in my taste. Ex, I do not do pepper and spices.

A day : lost only 100 g

Every source agrees on a few things.

Vegetables, ex carrots are good.

Any type of berries are recommended.

Here lunch yesterday with all those, plus a few slices of French Brie, and two protein crackers.

Dinner was cauliflower with a slice of grilled wholebread with my last smoked salmon slices on it.

At least, I did not gain weight and felt well.

Wednesday lunch is Fish

Wednesday lunch : fish. Last week tuna was not good, but I will begun the New Year feasting.