I try to shoot for 2000 to 2200 calories per day though if I'm under 2500 I'm happy. At that rate, I tend to lose two pounds per week.
Breakfast: 1 cup of Shredded Wheat or 1 cup of Special K or 1 serving or oatmeal, 1 cup of skim milk, 2 teaspoons of sugar
AM Snack: Ham or turkey sandwich (1 oz.) on whole wheat bread (1 slice) with a "smear" of Miracle Whip, lettuce, and a "nice" cheese (about 1/2 oz.) from the deli. This week it's colby.
Lunch: Meals on Wheels (entree/starch/vegetable/dessert) OR leftovers from double batch cooking (usually soup or a casserole) on the weekend plus applesauce and one store bought cookie OR lunch at senior center (again entree/starch/vegetable/dessert)
PM Snack: Triscuits (6), Laughing Cow Lite (2), fruit (grape, apples or cantaloupe, etc.)
Dinner: Varies widely. Some examples:
- Roast chicken quarter, mashed potatoes, broccoli, 1/2 cup butter pecan ice cream
- Chicken soup, rice crispie bar
- Tuna melt, salad with Thousand Island Light Done Right, 1 snack-sized Mound bar
- Beef Mushroom over egg noodles, Steamfresh pea pods, 1/2 ounce Sno Caps
- 2 hard boiled eggs, 3 sausage, 9 Crispie Crowns, toast, 1 Pecan Sandie
- Baked ziti, broccoli/cauliflower mix, Weight Watchers ice cream treat
Evening: Fla-vor-ice (15 calories)
I drink only water.
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The in between snacks have got to go or should be fresh fruit or veggies. Water is good but iced tea or coffee with no real sugar works too. No cookies or ice cream whatsoever. I eat 800 to 1200 calories each day and am totally full. I love salty foods which is not good either but every now and then...
ReplyDeleteMy grandbaby eats 5 small meals a day plus healthy snacks and lots of milk and juices. I think the key here is very small meals until you are full. I eat tiny portions every 3 to 4 hours. Just a thought.
Mary
I havent gone through your whole blog and I don't mean to be presumptuous, but I lost a lot of weight -- nearly 100 pounds -- and have kept it off for a decade. Your diet may be low-ish in calories, but it seems pretty carb heavy.
ReplyDeleteHave you read Gary Taubes? Have you tried the low-carb approach? Things like shredded wheat and sugar just make you want to eat more, while eggs are filling and reduce appetite.
Give it a try if you haven't. You have nothing to lose.
Start cutting some things out and replacing them with fruit and veg or complex carbs. For example - lose the lunchtime dessert and replace it with cantelope. Lose the egg noodles and replace it with quinoa. Lose the mashed potatoes and replace with mashed yams (which are super sweet but totally good for you anyway). You don't have to do it all at once. Make one replacement a week and see how it goes.
ReplyDeleteHonestly you really need to cut out the bullshit foods. Grilled meats + vegetables (salads) should be eaten whenever possible. Protein shake in the morning. Keep the fires burning with some apples/bananas/celery/carrots during the day. I went from 350 to 195 doing this.
ReplyDeleteFirst, I came to you via reddit (sorry) but wanted to say that I applaud you for your attempts and wish you the very best in your weight loss journey.
ReplyDeleteI really want to add what the other two have commented on ... namely, that if you eat more proteins and vegetables/low sugar fruits (cantaloupe, kiwi, all berries, granny smith apples etc) and cut out the breads, you will be feeling soooo great and have more success on your weight loss goals. Check out a subreddit on reddit called 'keto' and, again, I wish you the best!