Thursday, July 29, 2010

10 Rules of the Pete Diet

Yes, I will call it a diet. If you want to get in my face about it being a life change or whatever, go right ahead. It's a diet, I'm old school, and that's what I'm calling it. With that said, I thought it would be nice to explain some of the rules I have about how I'm going about my whole weight loss experience.

Some of these rules come from the books I've been reading, as mentioned in the previous post. Some rules come from common sense, friends' suggestions, or just about anything else that's popped into my head.

1. Exercise every day
Bare minimum, I have to walk 30 minutes a day. It's preferable to do it all in one shot, but it's totally cool to do 3 walks of 10 minutes each. That's simple enough -- take 10 minutes out of the lunch break to walk 5 minutes up the road, and 5 back. Two more just like that, and bada bing. In March 2010, I started from sedentary and have been building up. My first couple of walks were slow, like 2-2.5 miles an hour. I've built up to a little over 4.0 miles an hour on the walks now, and that's brisk. I took the 30 minutes to the next level and now try to get in 10,000 steps a day. That comes out to about an hour a day of walking, and while time consuming, it gets the trick done without destroying my knees. I've also added a workout routine of 20 minutes strength and muscle training three times a week. On top of all that, I do try to get at least one decent bike ride in a week too. Beyond that, I purposely do things like park farther away from work, print to the printer that's on the other side of the office, and generally find any excuse I can to be active and less sedentary. I still watch a ton of movies though, so nothing to be done there.

2. No eating after 8:30PM
That's my cut-off, and I've been fairly good about it. A couple times I've been to friend's houses and food wasn't ready until after 9PM, so I just waived my hands "no." I will consume beverages after 8:30, but that's it. There's some metabolic reasoning behind this, like my motor has basically slowed so far down that late at night that processing any food just takes longer and stores it in all the wrong places. Plus, I hardly ever get any exercise that late at night, so what's the point of putting energy in my body if I have no chance of expending any of it?

3. Keep the metabolic motor going all day
Instead of the strict 3-meals-a-day, breakfast, lunch, and dinner, I try as much as possible to have 5-7 smaller meals a day. It doesn't always work out, but the bottom line is, I am listening more to the demands of my stomach and trying not to overdue it any meal. I eat when I'm hungry and only to the point of satiation. If that means I need a snack at 10:30AM or 3 o'clock on the afternoon, so be it. My understanding is that keeping that metabolic motor running all day long is the best for it. There is something about not eating for too many hours that puts your metabolism into starvation mode. When that happens, I'm less hungry, food gets processed slower, and you use the wrong kind of energy to keep the body moving. Dr. Oz explains it well in his book, but here's some of the science on it.

4. Fruits and vegetables as much as possible
Sugar and glucose are good for you, but granulated sugar, fructose corn syrup and stuff like that I try to avoid. Besides, fruits and veggies have lots of fiber that's good for me, and they digest slowly in my body which is better for regulated energy dispersal. Eat your veggies, how many times have I been told that growing up? Well, now I'm finally listening.

5. As little white foods as possible
No white rice, no white bread, and no white potatoes. It takes longer to cook brown rice, but I'll have that instead. It's not that carbs are the forbidden food it's made out to be, it has to do with the speed by which this food digests and turns into sugar. With all the white stuff it happens too fast, which means I constantly want to eat more of it. With some 100% whole what bread, it just moves slower through the body, and like the fruits and veggies above, that's just better to keep my full longer throughout the day. I do eat rice & bread, I'm just making different choices about what kinds I eat. Anything that says "bleached" or "enriched" on the label, I also try to avoid. Unfortunately, those foods are cheap, so that means a few more visits to places like Whole Foods and Trader Joe's to get the higher-quality food. It also means a little steeper hit to the pocketbook.

6. Never skip breakfast
Starvation mode is not good for me. If I starve myself in the morning, I will pig out for lunch and probably eat way too much around dinner time. I want to have a good steady satiation most of the day, otherwise I feel the inconsistency of my metabolism.

7. Water instead of soda or juice
I try to drink water all day long and at almost every meal. It's just good for you. It lubes your insides so all the digestion works right, but it also helps with just about everything else. I was a fiend for energy drinks over the past few years, and last summer when I took a hike with my brother near Happy Camp, CA I practically fainted from all those crazy cooked-up chemicals swimming around in my body. I vowed to never have any more of that stuff, and now I'm even trying to stay off all the rest of the wacky beverages. Those drinks are pretty much all sugar anyway, so if I was worried in any way about diabetes, nixing those from the diet was definitely a good choice.

8. Hardly ever eat red meat
The cholesterol clogs my arteries, the protein I get from it I could get from other sources, and on the modified food pyramid chart from the Eat, Drink book, it describes red meat as "eat sparingly." So, I do. Instead, I try to eat more turkey and chicken, and occasionally things like tofu.

9. Stay motivated and connected
Inspiration and motivation to keep going has to come from somewhere, and keeping the emotional wagon on the right track is needed as well as all the body dynamics. So, I talk to my family and friends about my diet and exercise. I post info on a couple of different websites, and I use services like Friendfeed, Twitter, and Facebook to keep it social.

10. Limit the diversity of tastes in a single meal
Diversity is good, but there is something to be said about trying to keep the amount of different kinds of food you eat limited, especially in a single meal. When I eat too many different flavors, I don't feel satiated enough. I notice this especially with Chinese food. There's so much going in a single dish that I just never really feel full enough, even though I know that I am. So, if I go out for Chinese, I try to get the simplest dishes, otherwise I'll just want to eat and eat and eat.

Of course there are other rules I have, but this is a good start if you wanted an idea of what kinds of things I'm doing to keep myself on the right track.


  1. Hi Pete! This is Christina in Seattle! Dean showed me this link and I am so impressed!!! I've been trying to lose weight - especially because of a recent back injury which required surgery. If I could strengthen my core and lose my gut I can really prevent any more back problems. I've definitely adopted the -eat breakfast, eat more fruits and veggies, but do you have any tips for eating protein? I'm not a huge fan of chicken or turkey - unfortunately I like eggs, red meat, etc.

  2. Hi Christina, sorry to hear about the back injury and surgery, we'll have to remind Dean to take it easier on you.

    For exercising, during my routine I do a couple of things to work the core. I do the plank ( and then the side planks too ( I'm not too advanced with it yet, but 3 times a week, I definitely feel it.

    For protein & diet, I just took a look at my online food diary (, and the biggest amounts of protein I'm getting daily are from: turkey, cheese, milk, and whole wheat products (cereal and bread). That's me, though. Other tips that might work for you? You could try this: 1) protein shakes w/ whey protein powder (2-3 scoops) 2) a couple of egg whites for breakfast 3) unsweetened Greek yogurt 4) quinoa 5) edamame 6) tuna

    I hope that helps!