Helping people worldwide prevent kidney stones is a mission I take great joy in. As a nurse, it has been one of the biggest highlights of my life to be able to help tens of thousands of people over the past 26 years. What a ride it has been!
I am also incredibly passionate about weight loss and physical fitness. And I will never stop talking about the Kidney Stone Diet® because it has helped thousands of you lose and maintain weight for the first time in your adult life, many of you your whole life. Watching you grow in knowledge and shrink in size is always thrilling. Go here to see some fantastic weight loss transformations following my weight loss philosophy.
I get a lot of questions about how exactly I maintain my weight. Today, I will share what I do daily to keep my weight healthy, my body fit, and my mind clear of negative self-talk, which so many people struggle with.
Keep in mind any personal dietary issues you need to pay attention to. My examples are based on how I eat, but you can tailor to suit your needs. For example, I eat meat and dairy, so substitute what I do for protein with what works for you (non-meat protein and non-dairy items).
If you have CKD (chronic kidney disease), you too may have to pick different food items or less protein. Anyway, you get my point.
Here’s what I do for each meal…
I always make sure I have fiber, healthy fat, and protein on my plate. An example would be Greek yogurt and berries for breakfast or a snack. For dinner, a turkey burger, avocado, and green fries (french green beans).
Having fiber and protein for each meal keeps you satisfied and full. Eating protein and fiber with each meal will help keep your blood sugar steady so you don’t crash and burn in an hour and go looking for more food!
How much protein?
For most people, aim for 20 grams of protein per meal. Your total protein needs may vary. Here is a calculator to figure out your protein needs. It is more complicated for people who are vegans to get their protein needs met. Here is an article for non-meat protein sources that are also okay on the oxalate front. I recommend this vegan protein powder, which has no salt or sugar and is excellent for baking.
How much fiber?
We should aim for about 20-40 grams of fiber daily*. For most people, aim for 7 grams of fiber per meal and a few grams per snack if you have snacks. The average person gets less than 15 grams daily, which is why we are constipated! Get your fiber, folks. You will notice how full you feel when you do, and this will stop you from raiding the pantry all night long.
Here is a nice grocery list graphic that gives you many foods that are low in oxalate and higher in fiber to get you started.
*When you start increasing fiber, add it slowly, and remember to keep your fluids up. Your belly needs to adjust, and I don’t want you to experience bloating and pain because you add it all at once.
My snacks
I don’t eat snacks every day. And you may think, “Well, aren’t you special, Jill?” But if you eat like I do, you just won’t be hungry or craving snacks like you used to. But if I do have a snack, I typically make my own, and you can find many of them in my KSD-friendly e-snack book.
I have also been using the Ninja Creami to make low-calorie sorbets and ice creams (less than 200 calories for a whole pint)! It is an excellent way to help meet your calcium and protein needs, as I make mine with Fairlife Core Power milk, which is no lactose milk that is higher in protein. Life changing if you enjoy ice cream but don’t want all that sugar and all those extra calories. My son loves it, too, as he is lactose intolerant, and I want him to get his calcium needs met, too! It is much cheaper than buying ice cream at seven bucks a pint. I bought extra pints as the machine comes with one pint, and your household may want different flavors. Here are the extra points. Trust me, I would never suggest spending more money if it wasn’t worth it to you. By the way, you can use plant-based milk as well!!
Carbs:
I keep my carbs on the lower side (around 100/day minus fiber and protein, so my net carb intake is more like 50) as I like to stay lean, and if I have them, I always pick whole-grain carbs that have fiber and, in many cases, a bit of protein.
This doesn’t mean you cannot eat pasta and rice here and there. If I do, I keep portion sizes to 1/2 cup. Do that, and you will see the scale number decrease. Bulk up carbs with healthy veggies. For instance, on rare occasions when I eat pasta, I serve a 1/2 cup portion but load it up with veggies to increase the portion size (1/2 cup of pasta looks sad), increase the fiber, and add to my fullness. Regular pasta has no fiber and protein, so you may be hungry soon after eating it. Chickpea pasta is an excellent substitute for regular pasta as it has protein and fiber!
Please don’t go too low on carbs, as they are a great energy source (unless you have diabetes- you will have different goals here). I typically have an open-faced turkey sandwich with avocado before going to the gym to keep me strong during my workout.
My point here is to remind you to stop vilifying carbs. They absolutely can fit and should be included in your healthy diet. The diet industry has made us feel like we can never have a piece of bread again. Ridiculous! Portion, not perfection, always applies!
Fats:
I have genetically higher cholesterol, so I eat very little saturated fat but enjoy healthy fats like olive oil and avocados daily. You can undoubtedly fit avocadoes in on your low oxalate diet. They will keep you full because they are filled with healthy fat and great fiber. Eat them! Get your oxalate list to revisit foods you may have stopped eating because you thought they were a “no-no” regarding oxalate!
There is much more to say on the topic, but I have given you a lot to start with now. Next week, we will talk about working out bc many of you are promising yourself you are going to do better as your New Year resolution. I will give you practical ways of keeping that promise to yourself.
Here’s to 2025. I want nothing more for you than better health and a peaceful mind. That is all I ever care to wish for. Because, as you know, everything else is meaningless.
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