To kick PLATEAU firmly in the “nuggets” (thanks Marina, you are awesome!) I’ve decided to do a seven day food and exercise diary.
Breakfast (300 cals)
1/2 cup of dry organic porridge (oatmeal) cooked in water + teaspoon of sugar+ 2 strawberries
1 apple
Lunch (700 cals)
1 large new potato baked with 1/2 teaspoon of vegan margarine
1 whole head of romaine lettuce
1 cup of haricot beans
A few small tomatoes
Small pinch of sea salt
Snack (25 cals)
1 raw carrot
Dinner (525 cals)
1/2 dry cup of brown rice cooked in water with 1 teaspoon marmite and a couple of sliced mushrooms
1/2 bunch of asparagus lightly cooked
small pinch sea salt
Drinks (50 cals)
Several cups of water
3 cups of weak black tea
Cup of almond milk
Exercise (calories burned 500)
60 minutes walking (I walked 3 miles in 60 minutes)
15 minutes kick boxing workout
DAILY CALS: 1600 cals
CALS BURNED: 500
Hmmmmm- that doesn’t seem enough calories to me… what do you think?
Tomorrow morning I’ll be up bright and early to make a 1940s recipe so I have something substantial and yummy to come home to..
C xxxxxx
That does seem a bit low…
I’m so happy you are doing a food diary. I’m always interested in what others who are dieting are eating 🙂 I also wanted to mention, with all the exercise you are doing, you are probably building quite a bit of muscle you didn’t have before. That could make the scales stand still as well because while you may be losing pounds, the extra muscle weight added could be masking it as a plateau. I think. It sounds logical to me, lol.
Don’t forget that you will have burned more than 500 cals over the course of the day – esp eating/digesting your less processed food!
You are very inspiring to me, I hope to follow in your footsteps soon. x
Too low. Remember Dr. Barnard’s rule of 10.
10 calories for every lb of your ideal weight… therefore if I am aiming for 165 lbs I should be consuming 1650 calories per day.. now is that what I should be consuming AFTER I’ve burned off calories from exercising? I ask because my calories roughly have been around 2000 a day – whatever exercise I have done during the plateau…
xxxxx
So basically based on yesterday I have consumed around 400 cals less than I normally do which is about 2800 cals which shoudl add up to increasing my weight loss by nearly an extra lb per week…
Unless you are very petite, that is not enough calories.
Hi Carolyn,
It’s not what you should be consuming, but the absolute minimum that you should be consuming. In other words, you need to eat more than that. And I think that is regardless of whether you’re exercising. So if you’re exercising, you need to eat well over 1650 so that your body doesn’t decide there’s a famine on, panic, and slow your metabolism.
Hey all- I am continuing to eat no more than around 2000 cals a day (although it seems to be between 1800 and 2000) and I’ve made a few changes like having a medium potato rather than a large one or having just one slice of bread a day rather than two…
C xxx