I thought it would be beneficial to post my weight log and food log for the past few days. I started at about 195. That was before going on the initial "rice and beans" food strike for Lee and Ling. At the end of the 30 days, I was about 175. I took a week hiatus, and the scale jumped to about 183 but quickly went down to 179 after the first or second day of the new "calorie restriction" diet.
And the following shows my food log for a few sample days (the numbers show the calories) :
Now, I'm at approximately 172.75 (the scale keeps jumping between 172.5 and 173, so I'm guessing I'm in the middle).
So, here is my weight log in reverse chronological order (I keep track view an online calorie/food count database).
2009-09-07 | 172.75 | |||
| 2009-09-03 | 175.50 | |||
| 2009-09-02 | 176.00 | |||
| 2009-09-01 | 178.00 | |||
| 2009-08-31 | 179.00 | |||
| 2009-08-29 | 176.00 | |||
| 2009-08-26 | 176.00 | |||
| 2009-08-25 | 177.00 | |||
Mon, Aug 31 2009
Breakfast
English Muffins, Whole-wheat, Toasted 31
Egg, Whole - Cooked, Hard-boiled 78
Nonfat Cottage Cheese - Cottage Cheese 25
Lunch
ak-mak 29
Light Garlic & Herb 8
Bananas 45
Dinner
Bean & Cheese Burrito 303
Snacks
Bananas 45
ak-mak 29
Light Garlic & Herb 8
Total Calories Consumed 602
Tue, Sep 01 2009
Breakfast
Honey Bunches of Oats with Almonds 85
Fat Free Milk - Conventional Products 23
Lunch
Salmon, Atlantic, Wild - Cooked, Dry Heat 155
Dinner
Bread, Reduced-calorie, Wheat 46
Turkey, All Classes, Meat Only - Roasted 24
Sliced Turkey Pepperoni - Pillow Pak 10
Salad Spritzers Honey Mustard Dressing 4
Snacks
Bananas 90
Walnuts, English 46
Kale - Raw 34
Olive Oil 44
Crackers, Saltines 26
Total Calories Consumed 585
Thu, Sep 03 2009
Breakfast
Home Pumpkin Pie, NO crust 100
Peaches 31
Egg, Whole - Cooked, Fried 72
English Muffins, Whole-wheat, Toasted 62
Lunch
Bread, Reduced-calorie, Wheat 46
Turkey, All Classes, MeaT Roasted 48
Sliced Turkey Pepperoni - Pillow Pak 9
Tomatoes, Red, Ripe - Raw, 12
Salad Spritzers Honey Must. Dressing 4
Snacks
Pumpkin Seeds, Roasted - no Salt 5
Grapes 5
Pumpkin - Boiled, Drained, no Salt 17
Nonfat Small Curd Cottage Cheese 70
Total Calories Consumed 480
Sat, Sep 05 2009
Breakfast
Home Pumpkin Pie, NO crust 100
Lunch
home pizza - pita as crust 190
Dinner
Smoked Turkey Breast 27
Bread, Reduced-calorie, Wheat 46
Light Garlic & Herb 10
Sliced Turkey Pepperoni - Pillow Pak 10
Tomatoes, Red, Ripe - Raw 3
Spinach - Raw 5
Snacks
Peaches 31
1/3 100 Calories Cupcake 32
Home Pumpkin Pie, NO crust 100
Total Calories Consumed 553
As you see, my diet is quite varied and emphasizes whole, nutritious foods. I incorporate tiny treats here and there (like 1 mini cupcake at 32 calories) so that I don't feel deprived all the time. I also have learned to bake my own pumpkin pie, reducing sugar, substituting splenda (in part) and leaving out the crust. It's important to realize that the calories shown may not represent all I ate. I try to keep the log up, but sometimes I'll have a few more pumpkin seeds that I don't count... and there are some days, like yesterday, where I'm out and about and just not keeping up the log. Instead, I keep a mental tally of what I'm eating. Yesterday, I probably ate about 700-800 calories because Jackie and I split a salad at a restaurant, had a half a slice of the premeal bread, then went out for frozen yogurt at a do-it-yourself place (so we could control the portion size). Jackie I returned later that day and helped ourselves to a slice of the home made pumpkin pie (actually pretty healthy stuff).
So, not every day ends up the same amount of calories, but every day we have a target of 600 calories (for this 30-day period). That gives us wiggle room. Some days my calories are lower than that, and some days my calories are higher than that.
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