That's pretty much what I'm doing to reduce fat intake. I fix a couple of snacks for the day for between breakfast and lunch, and in the afternoon. Typical snack items: banana, 1 oz. pretzels, broccoli with a little dressing, cup of grapes, apple, Special-K bar. All of these come in at 100-150 calories with little fat. I use 1000 Island dressing when I use it, lower fat than most. The snacks make a smaller sandwich adequate for lunch and encourage me to eat less at dinner time. Sandwich for lunch usually consists of 1 slice of whole-grain bread, 4 slices of lunch meat, half a slice of cheese. Typically <200 calories and about 5 grams of fat. Breakfast is usually half a whole grain bagel with some Philly = 230/10, and some fruit or a smoothie, adding 70-100 calories and no fat. I'll drink diet tea or water throughout the day, so before dinner I'm typically taking in somewhere around maybe 700 calories with 15 grams of fat, or 135 calories from fat, so that's less than 20% fat.
Dinner time...always veggies, maybe in form of salad, a 2 oz serving of pasta with a light sauce or rice, and meat. I try to keep beef servings of lower fat higher quality cuts, and around 3-4 oz. More often it's boneless/skinless chicken breast meat, 1/2 a breast serving so it's about the same size, 3-4 oz. more often than not the meat is cooked on a George Foreman grill.
I rarely touch white bread any more, unless it ends up being that I eat fast food. When I do, I hit the grilled chicken and replace the fries with fruit if possible, and drink either unsweet tea or sometimes a diet soda.
I've really found this to come easy, the key has been the snacks, they keep me from getting hungry during the day. In the midst of all this I'm wearing a pedometer and making an effort to increase my steps every day. This past week I rode 5 days out of 7, nothing long but enough to burn some calories, about 70 miles total. I weigh in daily in the morning and average my weight each week, using the average to determine what's going on. At 190, my scale tells me I'm at 25% body fat (I'm a little shy of 5'-10") which according to some charts is "obese". I hardly feel obese...but whatever. That calculates out to 142.5 lbs. lean body mass...so if my goal is say 15% body fat I should be shooting for about 170 lbs. I am doing lower weight/higher rep weight training as well, so the lean mass might go up slightly as I lose weight. As I approach 40, I'm not looking to build that I'll be fighting to keep from turning to flab.
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Tom
"It hurts so good..."