Clean up my food diary!

Clean up my food diary!

Hi Ariane, I've put together a 3-day glimpse at my food diary. Please let me know if it needs more cleaning up to help me lose fat. I went shopping on Tuesday and I fit into a size 14 that I have never been able to get into because of my butt and thighs but this time I slipped right in!

Thanks, Carol

Monday

Breakfast

1/2 cup of summer squash w/ egg white

2 sausages

1 cup of milk

Snack

protein shake made w/ Greek yogurt, soy milk, peanut butter, flax seed

Lunch

garden salad w/ slovaki meat

Snack

1 slice of Swiss cheese

  

Dinner

1 cup of brown rice, summer squash w/ egg white & crab meat

Tuesday

Breakfast

1 slice of white bread

1/2 tomato

omelet

1 cup of milk

Snack

small container Greek yogurt

Lunch

steamed vegetables & tofu

Post-Workout Snack

1 small power booster blast from 24 hr fitness made w/ raspberries, 1/2 banana, protein powder...

Dinner

sauteed kale, beet and radish greens

1-1/2 grilled flounder

Wednesday

Breakfast

2 sausages

1/4 cup of cabbage

1 slice of white bread

15 cherries

1 cup of milk

Snack

protein shake made w/ water and whey

Lunch

grilled chicken Greek salad

Snack

chocolate chip cookie (I know...I know...)

Dinner

grilled chicken breast

spinach cake

Carol, your food diary looks pretty good in terms of ensuring you have protein and veggies at every meal.

However, there are a few items you can do without because in terms of your fat intake you're a bit on the high side:

• Sausage can be quite fatty for breakfast. Try something different, such as turkey bacon or add more eggs to add protein. 

• Skip milk. It's high in lactose, which is a milk sugar and raises your insulin level. Milk doesn't give you nearly as many nutrients as the dairy industry tries to make you believe. It can actually leach calcium from your bones and it is not a good source of Vitamin D. 
• Avoid cheese as much as possible. It's higher in fat than in protein and too much fat will stall fat loss. Even though hard cheese does not contain lactose and thus doesn’t raise your blood sugar level, high fat cheeses can still cause phlegm buildup and affect you negatively in other ways.
• Skip starch for dinner. Rely on fibrous veggies and protein and skip the rice. One cup of rice contains 40 grams of carbs, which is overkill at dinner because you’re off to bed shortly thereafter. No need to fuel your sleep!
• No more white stuff. White bread won't fill you up or give you fiber or any nutrients. It's a calorie waste. Plus, it skyrockets your blood sugar level, makes you release lots of insulin and in turn you’re turning on the fat storage hormones which send the white bread pretty much directly to your hips, butt and thighs.
• Watch your intake of fruit. Fruit is very high in fruit sugar and fructose can make you fat faster than other sugar. Stick to two pieces per day or 30 grams of carbs max from fruit or skip it entirely if you want to speed up fat loss. ‘
• Wednesday’s breakfast was overload. Bread and cherries and milk. Add up the carbs (roughly 50 grams) and you'll see you're going overboard. You didn’t eat enough protein to balance out the amount of carbs and in the end you feel tired and hungry again.