Weight Loss Challenge – Week 5, Day 1 – 1600 Calories – Back At It After Vacation
Posted in: July to October 2009, Suzanne's Weight Loss Journey, Week 5
Although I didn’t do too badly on vacation, it did throw me off of better eating habits. I know some people think it’s a pain in the butt (even I do sometimes), but I do like calorie counting. It just really helps me keep focused on what/how much I’m eating.
Something I’m noticing (and I’ll have to go back and double-check), but I seem to do better with a lower amount of carbs. Right now, I’m aiming for 50% carbs, 30% protein and 20% fat from my total calories. I may drop the carbs down to 45% or 40% and up the protein and fat a bit. One thing I worry about by lowering my carbs is depleting my glycogen stores and running out of energy. I might just add a higher carb day in every 3 days or so.
This is what I love about using my calorie tracker, I can look back at my good weeks and see what I ate, how many calories I ate, and in what proportions!
Here’s what I ate on Day 1 of Week 5:
Note: This is just for example purposes. I am not a nutritionist!
| Food Item | Amount | Cals | Carbs | Prot. | Fat |
|
| Protein Shake with Milk and Banana | 1 serving | 288 | 42.10 | 29.55 | 1.59 |
0.16
0.10
0.42
|
| Scrambled Eggs (egg, egg white, spinach) | 1 serving | 158 | 2.43 | 17.62 | 7.57 |
2.91
1.36
2.26
|
| Nuts, almonds | 0.5 oz (23 whole kernels) | 82 | 2.81 | 3.02 | 7.19 |
4.57
1.74
0.55
|
| Oranges, raw, navels | 1 fruit (2-7/8″ dia) | 69 | 17.56 | 1.27 | 0.21 |
0.04
0.04
0.03
|
| Salmon – Kirkland Frozen | 1 serving | 340 | 0.00 | 37.00 | 20.00 |
0.00
0.00
7.00
|
| SoYummi GoLite – Soy Mousse (Black Cherry) | 1 serving | 100 | 15.00 | 3.00 | 3.00 |
0.00
0.00
0.00
|
| Cheddar cheese, low fat (20% m.f.) | 30 gram | 90 | 1.00 | 9.00 | 6.00 |
0.00
0.00
3.50
|
| Tea, 1 sugar and low fat milk | 3 serving | 111 | 21.72 | 6.18 | 0.15 |
0.09
0.00
0.21
|
| Chicken, broilers or fryers, breast, meat only, cooked, roasted | 1 cup, chopped or diced | 231 | 0.00 | 43.43 | 5.00 |
1.74
1.08
1.41
|
| Beans, snap, green, cooked, boiled, drained, without salt | 1 cup | 44 | 9.85 | 2.36 | 0.35 |
0.01
0.18
0.08
|
| Squash, summer, zucchini, includes skin, raw | 0.5 medium | 16 | 3.29 | 1.19 | 0.18 |
0.01
0.08
0.04
|
| Oil, olive, salad or cooking | 1 tsp | 40 | 0.00 | 0.00 | 4.50 |
3.33
0.45
0.61
|
| Candies, fudge, chocolate, prepared-from-recipe | 1 piece | 70 | 13.00 | 0.41 | 1.77 |
0.46
0.04
1.01
|
| 1638 | 128.76 | 154.03 | 57.51 |
13.32
5.07
17.12
|
Workout / Exercise
It was great to hit the weights again, after vacation. I’m still using the New Rules of Lifting workout.
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About the Author
Suzanne is the owner of FitWatch. She's had strong interest in nutrition and exercise for over 20 years, and is an ACE-certified Lifestyle & Weight Management Coach. Back in 2002, she started FitWatch.com because she wanted to help people lose weight by creating helpful tools and calculators. A huge fan of calorie counting, Suzanne created the FitWatch Fitness Tracker to make it easy for people to count their calories.
