I am using MyFitnessPal again. The free version helps me keep track of macros (carbs, protein, fat — with a heavy focus on carbs). Remember back in my early PCOS research when I set a goal of 65g of carbs per day? So MyFitnessPal helps me keep track of that much more easily than keeping it in my head.

So I thought perhaps, since I’ve been keeping a food diary for 3 weeks now, that I would show what it looks like for me.

 

CICO

This seems to be one of those trendy diet terms, but it is basically “Calories In / Calories Out.” Since the majority of weight management is food intake, if you want to lose weight you have to eat less calories than your body burns each day. So how do we calculate how much our body burns each day? The interwebs has all sorts of handy calculators for this sort of thing. Here’s how mine looks:

So then to do some math. A pound of fat is around 3,500 calories, so if you want to lose that fat you need to have a calorie deficit. So say you want to lose 1 pound per week, you’d have to take that base metabolic rate and reduce it by 500 calories (3,500 / 7 days). So with no exercise or activity factored in, my goal would be approximately 1,233 – 1,580 calories per day. I got that by subtracting 500 from the base rate and the sedentary calorie needs from the chart.

Remember I’ve done these calculations before. Back when I was super angry about food diaries and ranting about how CICO doesn’t work. LOL

Bottom line: My calorie intake goals for each day is between 1,250 – 1,580 to see weight loss of 1 pound per week.

My calorie intake goals for each day is between 1,250 – 1,580 to see weight loss of 1 pound per week.

If I see 1 pound of weight loss per week, I would be at my goal weight (175) in a year, which would still be on my timeline of TCB by my 40th birthday (October 2021).

 

Food Diary

Here’s where MyFitnessPal comes in. MyFitnessPal has profile settings that allows it to calculate roughly what your calorie goals are for the day. But since I’ve done the math myself, I use it more for the actual tallies and not for the bottom line with their target goals.

Here’s what last week looked like for me:

Thursday

This was Bubs’ birthday, so I factored in one homemade M&M cookie and his chosen dinner choice (Chick Fil A) at the beginning of the day so it wouldn’t throw off my entire day.

Breakfast: Leftover Blaze keto crust pizza and coffee (breakfast of champions)

Lunch: Mozzarella chunk (I wasn’t all that hungry)

Dinner: Chick Fil A sandwich and a few fries

Snacks: I must have really been craving cheese LOL

 

Friday

This is more representative of my days.

Breakfast: Coffee and some rotisserie chicken I picked up at the grocery store that morning

Lunch: Turkey wrap and a handful of cashews

Dinner: Sauteed green beans and some of that tasty rotisserie chicken

Snacks: a bag of popcorn and a nightcap of whole milk

Saturday

Breakfast: Blueberry protein shake

Lunch: Shrimp and broccoli with ginger dressing

Dinner: Mushroom burger sans bun

Snacks: almonds and yogurt with granola

 

Sunday

Here is the day I let myself just fall off the wagon. In the grand scheme of things I didn’t even come off the rails that badly, but man I felt like crap that evening and the next day.

Breakfast: thick cut bacon and Krispy Kreme donut

Lunch: Turkey and cheese sandwich with chips

Dinner: Pepperoni and sausage NY style pizza

 

Monday

I was on such a hangover from the crap Sunday that I didn’t really want to eat on Monday.

Breakfast: frozen wild blueberries with whole fat yogurt and granola

Lunch: Nachos with rotisserie chicken, broccoli and cheese

Dinner: chicken tacos with pineapple mango salsa

Snacks: handful of almonds

 

Tuesday

Breakfast: wild blueberries, whole fat yogurt and granola

Lunch: tuna and egg on mixed greens

Dinner: Italian sausage tossed in spaghetti sauce with sauteed broccoli and mushroom caps

Snacks: almonds, cheddar and one of Bubs’ leftover dinner rolls (that roll blew up my carb goal for the day, but it smelled good and I let myself have it)