Clean eating is an efficient, delicious way to see results different from a traditional fast food eating plan, but it works because of a reduction of daily calories. A giant bowl of organic spinach, broccoli, beets, and even rinsed organic black beans (high protein) with a reasonable amount of EVOO and balsamic vinegar (salad dressings can add 150 calories in a flash) has less calories than a veggie burrito from most fast food restaurants. 3 ounces of roasted turkey made at home (monitoring salt and fats) has a lot less calories than a burger with sauce from any drive thru.
Eating an extra 100 calories a day can cause you to gain 10 pounds per year and the same would be true in reverse.
Some changes that you can make are obvious, some are more creative:
-cook more at home and pack your lunch. This way you’re in control of the cooking method and what’s added.
-drink water vs. soda, sweet tea, sugary sport drinks or designer coffee with loads of added sugar and calories.
-use applesauce instead of oil when baking.
-use a food weight scale to monitor serving size. A tip: put whatever bowl you want to use to collect your food you’re weighting and put it on the scale- now press on again and the scale will accommodate the weight of that bowl and you’ll just see how much the food weights.
-at restaurants leave the cheese off your sandwich and order the sandwich dry with your condiment on the side. Then you can put on the amount that you have budgeted into your calorie total for the day.
-refuse the bread basket or ask for a to-go box straight up when you order. Most restaurants anymore give disproportionate quantities of food. Get it off your plate before you start. Then you won’t eat more than you originally wanted to.
-watch salad dressings (as mentioned earlier). They can turn a healthy choice into a time bomb.
-monitor your alcohol intake. The calorie count from alcohol adds up quickly.
So many things about weight loss can be intimidating but taking control of the details of your food plan can put you in control!
Tuesday 03/15/11-Exercise Diary:
Pliometrics DVD- 55 minutes(that time includes stretching 8 minutes before and 5 minutes after)
Tuesday 03/15/11- Eating Diary:
Day A
7 am- 4 egg whites (67 cal)
2 oz.old fashioned oatmeal,+ cinnamon ( dry weight) (221 cal)
11 am- protein shake (160 cal)
2 p.m.- 4 oz chilean sea bass (174 cal)
8 oz mixed greens ( spinach, brocolli, brocolli slaw, pea pods, asparagus) (88 cal)
3 oz quinoa ( 150 cal)
6 p.m.- 3 oz pork roast (150 cal)
3 oz sweet potatoes (oven roasted in skin) (64 oz)
8 oz green vegetables ( raw or steamed ) asparagus, brocolli, green beans, brocolli slaw (88 cal)
8 p.m.-6 oz. shrimp (pan seared) (145 cal)
3 oz beans, adamame (frozen then thawed) (144 cal)
8 oz greens (assorted) ( 88 cal)
1/2 tsp Uda's or flax oil ( 65 cal)
TOTAL CALORIES: 1670
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