Friday, December 4, 2009

Nutrition???

It occurred to me this week that I might want to see how I'm doing on my nutrition intake over a week's time.  I've done pretty good tracking once a week lately, and I think it has helped me to fine tune my eating.  However, according to Tosca Reno, who wrote the Eat Clean Diet book that I'm re-reading, your weight is 80% what you eat, 10% exercise and 10% genetics.  I must be missing something in the what I'm eating category because, I've been stuck... and the other areas had not taken a turn for the worse.

I've been giving my little plateau quite a bit of thought and nothing stood out as the cause of the stalemate.  So I'm going over this with a fine tooth comb.

I've decided how many calories I want to eat in a day and then multiply that by 7 to give me calories in a week. I've looked at how many grams of carbs, protein and fat I should be eating in a day to give me that number of calories.  (Lots of math, and it made my brain hurt a little, but I got through it. )

So I decided to target between 1000 to 1400 calories a day and put together a chart to show me where I should be at the end of seven days.  It's pretty interesting to me the way it's all playing out this week.
Here is where I am after breakfast today...
December 1st:  I was surprised that the day had me calorie heavy... such healthy food and yet... I needed to make some adjustments.
December 2nd:  I didn't catch until today I tracked myself as eating a whole avocado rather than an 1/8th of a cup.  Big difference on the fat intake.  I've fixed that now.
December 3rd: Yesterday I had fried eggs, toast and hash browns for breakfast because I left the house without breakfast, which I never do anymore.  By the time I made it halfway to work I was HUNGRY and used up half my calories for the day... but I stayed full all day long at work.  Unusual.  I usually get hungry every three and a half hours.  I may have had lunch anyway, had I not known how much of my allowance used up.  That would have made for a day of too much of everything!
So far this week this is how my eating breaks down.

Looks like I'm running high on carbs, which means I can't have cereal in the morning and at night too often. :( I might get away with it one day a week.  I have been really enjoying the Grape Nuts and Oatmeal this week. 

Despite being weighted more on carbs than I wanted, the scale has been creeping down... but I didn't weigh in this morning.  I just hate being in suspense... I'll have to check tomorrow for the surprise now.  I hope it's a good one.

No comments:

The big plunge...

Starting Weight 193.8
Week 1 194.2 - +.4
W- 2 190.2 - -4.0
W- 3 186.4 - -3.8
W- 4 186.2 - -0.2
W- 5 184.0 - -2.2
W- 6 184.5 - +0.5
W- 7 185.0 - -0.5
W- 8 183.2 - -1.8
W- 9 180.0 - -3.2
W- 10 183.2 - +3.2
W- 11 179.0 - -4.2
W- 12 177.1 - -1.9
W- 13 175.1 - -2.0
W- 14 171.6 - -3.5
W- 15 169.9 - -1.7
W- 16 168.4 - -1.5
W- 17 165.4 - -3.0
W- 18 161.9 - -3.5
W- 19 165.4 - +3.0
W- 20 163.0 - -2.4
W- 21 165.8 - +2.8
W- 22 162.0 - -3.8
W- 23 159.8 - +0.4
W- 24 158.0 - -2.7
W-k 25 156.4 - -1.6
W- 26 154.3 - -2.1
W- 27 153.9 - -0.4
W- 28 152.0 - -1.9
August 30, 2009
W- 29 149.9 - -2.1
W- 30 147.7 - -2.2
W- 31 147.1 - -0.6
W- 32 149.5 - +2.4
W- 33 151.3 - +1.8
W- 34 150.2 - -1.1
W- 35 150.8 - +0.6
W- 36 150.3 - -0.5
W- 37 149.1 - -1.2
W- 38 149.8 - +0.7
W- 39 150.1 +0.3
W- 40 156.3 +6.2
W- 41 153.3 -3.0
W- 42 152.6 -0.7
W- 43 152.6 -0.0
W- 44 150.7 -1.9
W- 45 152.4 +1.7
W- 46 153.0 +0.6
W- 47 152.3 +0.7
W- 48 150.1 -2.2

W- 49 147.5 -2.6
W- 50 146.3 -1.2
...
...
W- 53 151.0 +2.0
W- 54 149.3 -1.7
W- 55 144.9 -4.4
W- 56 144.1 -0.8
W- 57 140.0 lbs. Goal!!!!