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Burn the Fat, Feed the Muscle! |
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| DietBlog.net: The ramblings of a diet phreak! | ||||
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What exactly do you eat?Lots of people ask me to tell me what exactly I eat each day. So, here is a recent email I sent to someone with a few entries from my food journal. I keep just a cheap 4x6 inch spiral notebook handy to write down what I eat. No need to buy anything elaborate...Hi G, I keep a food journal and write everything down. Here's a few entries. The first two are from last year when I was jogging 30 minutes 3 times a week, and eating 1200-1400 calories per day. The last two are from recently....I am exercising 60-90 minutes per day now so I need to more food. I also eat more carbs now to give me energy for my workouts. I am actually alot hungrier now, then back then. I do allow myself one "bad carb" like a hamburger bun or pasta or rice at dinner only. Otherwise, I TRY to stay within the south beach diet rules. 9/4/2004 breakfast smoothie - 200 (recipe) coffee with milk - 120 (3 cups of coffee each with 1/3 cup milk) snack: 2 string cheese sticks - 140 lunch: sugar free yogurt - 100 turkey sandwich on low cal bread - 200 pear - 96 snack: chex mix - 130 (should have skipped those!) string cheese stick 80 dinner: roast beef sandwich 350 (I'm sure I also had some vegetable...I never write down veggies as long as they are not high carb like corn or lima beans, and I only use spray on butter wtih 0 calories) Total for day = 1416 9/5/2004 breakfast: smoothie - 200 snack: smoothie - 200 lunch: 2 eggs - 150 5 raw almonds - 30 sugar free yogurt - 120 snack: (I wrote down 63x3 = 186...I didn't write what it was) dinner: salad 80 rice 90 chicken breast 140 veggies Total for day = 1206 4/22/2005 Biked 60 minutes = 500 calories burned breakfast: coffee 120 smoothie 200 snack: gatorade 75 (I drink this on my long bike rides) raisin bar 150 omelette 230 (I am really hungry after biking) lunch: ricotta creme dessert 100 (a south beach recipe) tuna w/ salad 150 snack: sugar free yogurt 120 dinner: hamburger 500 applesauce 50 veggies Total for Day = 1695 5/3/2005 ran 30 minutes = 300 calories burned breakfast: coffee 120 smoothie (with water) 120 snack: cheese omelette 230 lunch: tuna sandwich on low cal bread: - 200 sugar free yogurt - 120 snack: 4 frozen fudgicle bars - 140 dinner: lasagna made with reduced fat ricotta cheese - 400 salad 80 Total for Day = 1410 As you can see, I'm not always perfect, but I keep trying! There was one day a couple weeks ago where I was hungry for dinner and went to the movies with my daughter. I ordered the nachos and ate the whole tray, then I felt really gross. When I got home and looked them up, they were 1000 calories. That made my whole day about 2500 calories and I gained 3 pounds (probably water bloating from all the salt). So, I have bad days, too...the trick is not to let them make you feel so discorauged that you give up - don't ever give up!!! Plan to eat healthy most of the time the rest of your life! That is how thin people do it. Nobody is thin by pure luck (well, okay maybe 1 in a thousand people are, but 99.9% of thin people have to work at it!) So, think thin! Good luck! Carol Blog entry for: 2005-05-19 12:02:23 Home Page / Diet Info | Blog Directory |
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