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 | Be the first to comment!

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	Mono Poly Sat
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