Enjoying food and life

Daily averages for the week:

Calories: Protein: Carbs: Fat: Alcohol: Fibre
2430 18% 45% 34% 3% 39g
1.61g/Kg 4.21g/Kg
Total exercise calories this week: 705

As expected my overall calorie and fat intake was higher than usual in the early part of the week when I was enjoying eating out in London. However, I continued to eat more junk food after I got home, which means there were too few days of healthy eating to offset the first three days. The result is over 3000 kcal more than I need this week, which is dangerously close to the 3500 kcal it takes to put on a pound of fat. Coupled with a lack of exercise, first due to travel and then due to gluten induced illness, I have not had a very healthy week.

Strangely, this is not necessarily a bad thing. Research shows that people who give themselves permission to have a good time and make occasional mistakes show healthier lifestyle habits over the long term than those who are always hard on themselves. Yo-yo dieters often fall prey to all or nothing thinking – foods are “good” or “bad” therefore they are “good” or “bad” for eating them. The problem is that the guilt and shame produced by eating “bad” foods leads to a lower mood, less confidence, and a tendency to give up on healthy eating. It also encourages binge eating of such foods – once you’ve had one cookie, your diet is blown, so you might as well eat the whole packet.

While I am trying to lose a couple kilos of fat, I would not say I am “on a diet”. This implies that once the weight is lost, I will go back to my “normal” diet – which is what led to the fat gain in the first place! Rather, I am trying to change the way I eat permanently. As such, I am not going to avoid eating out or travelling for the rest of my life. I had a great time in London and I really enjoyed all the indulgent foods I ate. And I now feel ready to resume healthier eating habits and get back to work in the gym.

The Score for 5 February:

Calories: Protein: Carbs: Sugars: Fat: Sat Fat: Fibre:  
1932 117.63g 203.39g 96.76g 65.53g 18.63g 36.94g
25% 43% 32%
Calories burned through exercise: 365

 

What I ate:

Time Item Amount
08:45 Centrum Multivitamin,  Vitamin E 400IU, Vitamin D 25 µg
Tap water 250mL
Scrambled eggs, 2 large 115g
Heinz baked beans 50% less sugar 195g
Chestnut mushrooms 110g
fried in butter 5g
Sliced raw tomato 82g
10:00 Black Tea 325mL
12:00 Tesco finest vine ripened tomato and lentil soup 300g
Nairns gluten free wholegrain crackers 28g
Lactofree skimmed milk 250mL
Fresh mango 120g
13:00 Green tea 250mL
14:30 Gym session
16:00 MaxiNutrition Lean protein powder, chocolate 40g
in water 275mL
Plums, 2 large 160g
Genius brown sliced gluten free bread, 2 slices toasted 70g
Sunpat crunchy peanut butter 35g
Honey 11g
20:00 Homemade turkey cottage pie topped with potato and parsnip mash 236g
with Ketchup 10g
Lindt Excellence 70% Cocoa chocolate bar, 2 squares 20g

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