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Okay, my little sister called. (And when I say little sister, I mean "little"...even if she thinks she needs to lose weight, she's wrong; for the record she's within the healthy weight range for women her size and age, and is 3 lbs lighter than my goal weight!) Anyway, she called wanting information on what I'm doing to lose my weight, apparently "for a friend". So I explained it to her in an email, but went one step further and did a Before & After meal plan with 2 days' worth of examples to show how I'm just making smarter choices. After writing it up, I thought I might share it here. It's a bit long, but I found the comparison shocking & so did my sister. For 10 years I really had no idea how MUCH I was eating, but now that I know... never again! So here goes: Quote: BEFORE:
Breakfast - Sample #1
• Sausage, Egg, and Cheese Croissanwich (BK) = 27 carbs
• Hashbrowns (medium) = 48 carbs
• OJ (16 oz) = 54 carbs
Sub-total NET Carbs = 129
Lunch - Sample #1
• Big Bacon Classic Burger (Wendy's)
w/Mayo, Must, & Lettuce only on sesame-seed bun = 42 carbs
• Large Fries = 60 carbs
• Large Sweet Tea = 49 carbs
Sub-total NET Carbs = 151
Dinner - Sample #1
• Frozen Pepperoni Pizza (3 slices) = 97 carbs
• V8 Fusion Strawberry Banana Juice = 27 carbs
Sub-total NET Carbs = 124
DAILY TOTAL of NET Carbs (Sample #1) = 404 Quote:AFTER:
Breakfast - Healthy Alternative #1
• Bacon, Egg & Cheese Wrap (2 slices bacon, 1/3 cup egg whites, shredded cheddar, 1 Tsp Real Mayo, on OLE low carb/high fiber tortilla) = 7 carbs
• Skinny Water (Orange flavored w/ vitamin C) = 0 carbs
Sub-total NET Carbs = 7
Lunch - Healthy Alternative #1
• Big Bacon Classic Burger Patty (Wendy's)
w/ 1 Tsp Real Mayo, Must, & Lettuce only, NO BUN = 5 carbs
• Flatout Fold-It (a low carb wrap used in place of bun) = 8 carbs
• Coke Zero = 0 carbs
Sub-total NET Carbs = 13
Dinner - Healthy Alternative #1
• Homemade Pepperoni Pizza
(toppings put on OLE 10” low carb tortilla - 4 slices) = 2 carbs
• Skinny Water (Raspberry flavored w/B vitamins) = 0 carbs
Sub-total NET Carbs = 2
DAILY TOTAL of NET Carbs (Sample #1) = 22 Quote:BEFORE:
Breakfast - Sample #2
• Eggo Waffles (2) = 26 carbs
• Maple Syrup (4 Tsp) = 54 carbs
• 2% Low Fat Milk (1 cup) = 12 carbs
Sub-total NET Carbs = 92
Lunch - Sample #2
• 2 piece Original KFC (drumsticks) = 6 carbs
• Mac & Cheese = 19 carbs
• 1 Biscuit = 23
• Potato Wedges = 32
• Large Raspberry Tea (20 oz) = 47 carbs
Sub-total NET Carbs = 127
Snack - Sample #2
• 1 bag Original Lays Potato Chips = 14 carbs (per 15 chips)
Dinner - Sample #2
• Chicken-Fried Steak = 110 carbs
• White Gravy = 4 carbs
• Baked Potato w/ only butter = 41 carbs
• Coke (1 bottle) = 65 carbs
• Vanilla Ice Cream (1 bowl ~ 3 cups) = 90 carbs
Sub-total NET Carbs = 310
DAILY TOTAL of NET Carbs (Sample #2) = 543 Quote:AFTER:
Breakfast - Healthy Alternative #2
• 1 slice French Toast (using low carb wheat bread, egg white & cinnamon) = 6 carbs
• 1/8 cup Sugar Free Log Cabin syrup = 0 carbs
• Low Carb Skim Milk (1 cup) = 3 carbs
Sub-total NET Carbs = 9
Lunch - Healthy Alternative #2
• Salad w/baby spinach & romaine, 2 boiled eggs, bacon bits, shredded cheese, grilled chicken, and broccoli florets = 6 carbs
• Ranch Dressing (4 Tsp) = 4 carbs
• Skinny Water (Raspberry flavored w/B vitamins) = 0 carbs
Sub-total NET Carbs = 10
Snack - Healthy Alternative #2
• Sugar Free Jello w/ 1 Tsp Whipped Topping = 0.5 carbs
Dinner - Healthy Alternative #2
• 6 oz. Sirloin Steak = 0 carbs
• Steamed Broccoli (1 cup) = 3 carbs
• Green Beans (1 cup) = 3 carbs
• Ice Water (w/1 pkt Splenda & a lemon wedge) = 1.5 carbs
• Carb Smart Chocolate Ice Cream Fudge Bar = 3 carbs
Sub-total NET Carbs = 10.5
DAILY TOTAL of NET Carbs (Sample #2) = 30
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1557 kcal
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Gord: 111,21g | Prot: 104,91g | Carbs: 33,49g.
Café da Manhã: Skinny Water (Orange, Cranberry, Tangerine), OLE Whole Wheat tortilla, Hellmanns Real Mayo, Bacon (Cured, Microwaved, Cooked), Egg White. Almoço: Sirloin Steak (Trimmed to 0 fat), Coke Zero (can). Jantar: Skinny Water, Smoked Sausage, Baby Spinach & Spring Green Mix, Mexican Shredded Cheese, Boiled Egg, Beef Top Sirloin (Trimmed to 1/8" Fat), Ranch Dressing. Lanches/Outros: Sugar Free Chocolate Coconut Bites. mais...
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2348 kcal
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Exercício:
Calistenia (Leve, p.e. Exercícios em Casa) - 15 minutos, Descansar - 5 horas e 45 minutos, Dormir - 8 horas, Dirigir - 2 horas, Trabalho de Escritório - 8 horas. mais...
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 Comentários
Wow.... The difference is just amazing
08 abr 11 por membro: Sk1nnyfuture
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What a fantastic 'exercise' to do! I think... just for giggles... I might steal your idea and do it to! (had my own conversation w/ someone recently, that made me wonder about how I used to eat). Thanks for posting this! And great job on the 30 lbs gone!!!! YaHoO!
08 abr 11 por membro: jsfantome
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Thanks! This was shocking to me to see how badly I used to eat when I didn't pay attention to what I consumed. But doing this comparison really helped me see that this is not just a "diet" for me. I've made the decision to choose healthier alternatives, that such better choices do exist, and to me that's not a diet; it's a way of life. I want to be healthy, so I'm determined to make healthier choices at every meal each and every day. And this chart proves that you really don't have to give up on good food. There are better alternatives that are just as tasty! I can still have pepperoni pizza (just on a low carb tortilla). I can still have ice cream (just a low carb version). I can still have French toast (just using low carb wheat bread and sugar free syrup). It's really opened my eyes, and I hope this helps open others' eyes to the alternatives available to you when you pay attention to what you eat. :)
10 abr 11 por membro: bcbloyd
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Histórico de Peso de bcbloyd
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