Caesar salad, though something that sounds healthy, is loaded with calories. It’s 98% fat. A 2 tablespoon serving is 180 calories, of which 160 are fat calories. An entire mango is about 210 calories and contains 2% fat. Further, 15% of caesar salad is saturated fat, the worst kind of fat.
A better bet might be to make your own salad dressing. Take a mango, peel it, zip it up in your blender, and you will get a nice tasting salad dressing with no more calories than a mango. A mango is 2% fat. Or if you like things a little Picante, try the green sauce. A 2 tablespoon serving is about 10 calories.
If you want fat - and fats can be good if they are healthy fats - try adding an avocado. Or sprinkle on some nuts.
Otherwise, your diet sounds good.
You might also tweak your diet by increasing the amount of time that you don’t eat or that you fast. We all fast every 24 hours, it’s called sleeping.
If you skip breakfast, then lunch, then eat your three meals between 4–12 at night, you will be in taking the same amount of calories. Or you could eat between 12 noon and 8 in the evening. Same thing. Either way, you would increase your fasting from 8 hours to about 16 hours. When you do that your body burns fat, builds muscle, etc.
To make this even more effective, work out before you stop your fast. Workout from 4–5. Then if you can wait an hour. Make sure your workout is all body, multi-joint, short, hard, and fast. Warm-up, blast out a 15–20 minute workout, and you are done. You might also check out Tabata workouts, which are the ultimate in short workouts. Warm-up, work out at 100% effort for 20 seconds, rest for ten seconds, and repeat 8 times. A 4-minute workout!
Why does this work out after fasting all day? Because there is a study that shows fasting, followed by working out will cause the body to spike its production of HGH or human growth hormone. It’s like a designer drug made by your own body. And the reason that you wait is to let your body produce and distribute the HGH. As soon as you eat; the HGH production stops.
Intermittent fasting purportedly will also make you lose fat, not lose muscle but actually gain it, it will help your body to rest and clean itself, it will make you more sensitive to insulin and is good for your brain.
So, keep eating the way you are eating, reduce your eating window to 4–8 hours, workout after a day of fasting, and I would venture that you can lose 10–40 pounds, depending on how many you have to lose.
You might download Eat Stop Eat pdf by Brad Pilon, or buy the book, which is a bit pricy, for more info on fasting.
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