Critique my diary, por favor.

CindiBryce

Hola! I am on a 1200-calorie diet. And I need some constructive criticism!

I originally planned to consume an average of 1200 calories per week, with 2 days where I can eat over 1200 calories.
I think I went overboard today, even for a "cheat" day. (And I didn't eat dinner yet, but I plan ahead)

For now, my diary is locked with a key.
Key: 0123

Your responses are very much appreciated! Gracias!

carrie1128

I'm not sure what advice you are looking for? You ate a lot already today. Are you trying to lose weight?

Schwarzeaugen

Well, if you can find time to exercise, you can certainly make up for some of the deficit. I pretty much eat whatever I want, but I exercise for every little bit of it -- particularly the sweets. Also, you can probably find some lower calorie options for some of the foods you eat. For example, bread. The bread I have has 50 calories a slice.

kapeluza

Is this serious? :huh:

kaitimae

Haha... looks like you went to YogurtLand!!!

I would say - that is not a horrible day, if you weren't planning on sticking to the 1200. Do you know what your maintenance calories would be? If your maintenance calories are anywhere around 2000, you aren't over all that much. Other than the yogurt toppings, you really didn't eat much junk!

I wouldn't worry about it! If you are feeling like you went too far overboard, see if you can squeeze in a walk before or after dinner to burn a couple hundred calories!

AlsDonkBoxSquat

Holy hell, couple of things first of all there's cheat days, and then there's the sundae that far surpasses any of the calories in any of your meals . . . I don't even know what to say about that. Second, I went back and looked around and didn't see any historical food information, so is this how you're beginning your weightloss journey? Like is this day 1? If so, I wouldn't have suggested introducing cheat days or zigzagging on your first day or even in your first month so your body can get used to the change.

CindiBryce

I'm not sure what advice you are looking for? You ate a lot already today. Are you trying to lose weight?

Yes, I am trying to lose weight. I'm just wondering whether today would be OK for a "cheat day". I am also looking for advice as to what to eat on a 1200 calorie diet.

Chris_bee05

Well you had a 600 calorie breakfast and an 800 calorie lunch, so you're looking at 1400 calories right there which is already over your 1200/day goal. The peanut butter was almost 400 calories by itself, so I'd say cut out the peanut butter altogether. It's high in calories, fat, and sugar. Plus the jelly was high in sugar too. When you eat too much sugar your body must first burn through the sugar before burning calories, so you're really hurting yourself with too much sugar and sugary snacks.

Also, it seems like you've had too many snacks of all the wrong foods. You need to find some lower calorie options for snacks and meals. Fruit is good, but again, has sugar, so I wouldn't eat a whole lot of fruit every single day. For snacks try veggies, rice cakes, light string cheese, baked chips and salsa, fat free/sugar free pudding. Make sure you read the labels so you know exactly what you're eating.

gsenriquez

If you are feeling guilty for indulging today, I'd suggest to fit in a 30 min exercise at least. Looking at your diary, it seems that you are eating most of your calories during snack times. Maybe you can cut that in half. Snakc is supposed to fuel your body in between meals...but one day off the wagon is not a big deal, just jump right back in.

AlsDonkBoxSquat

[Yes, I am trying to lose weight. I'm just wondering whether today would be OK for a "cheat day". I am also looking for advice as to what to eat on a 1200 calorie diet.
[/quote]

Not sundaes

Lean protein, veggies, fruit, complex carbs, and REASONABLE sweet treats (like A skinny cow ice cream sandwich, a square of chocolate, 1 portion of ice cream which is a measured 1/2 cup).

CindiBryce

Holy hell, couple of things first of all there's cheat days, and then there's the sundae that far surpasses any of the calories in any of your meals . . . I don't even know what to say about that. Second, I went back and looked around and didn't see any historical food information, so is this how you're beginning your weightloss journey? Like is this day 1? If so, I wouldn't have suggested introducing cheat days or zigzagging on your first day or even in your first month so your body can get used to the change.

Here's some additional info about myself:
I have already lost 7 pounds from my highest weight. This is not the beginning of my weight loss journey.
I have binging tendencies, which I am trying to change.

Chris_bee05

I'm not sure what advice you are looking for? You ate a lot already today. Are you trying to lose weight?

Yes, I am trying to lose weight. I'm just wondering whether today would be OK for a "cheat day". I am also looking for advice as to what to eat on a 1200 calorie diet.

Personally I don't suggest "cheat days". They just make me feel down and guilty. Try changing your eating habits to incorrporate foods you love, just maybe in smaller portions or prepared differently, like baked instead of fried or use cooking spray instead of butter, etc. There are a lot of things you can still eat if you cut your portions and pay attention to cooking techniques.

Unknown

This content has been removed.

Chris_bee05

Holy hell, couple of things first of all there's cheat days, and then there's the sundae that far surpasses any of the calories in any of your meals . . . I don't even know what to say about that. Second, I went back and looked around and didn't see any historical food information, so is this how you're beginning your weightloss journey? Like is this day 1? If so, I wouldn't have suggested introducing cheat days or zigzagging on your first day or even in your first month so your body can get used to the change.

Here's some additional info about myself:
I have already lost 7 pounds from my highest weight. This is not the beginning of my weight loss journey.
I have binging tendencies, which I am trying to change.

I have the same problem, but I find that if I eat food that are more filling and eat SLOWLY that I actually feel full most of the day and always come in under my calorie goal, which is 1200 for me as well. First thing I'd suggest is drink a TON of water. I don't know what you weigh, but you should be drinking half your body weight in oz of water, so if you weigh 200lbs you need to drink 100oz of water per day. That in itself will keep you feeling full.

Also, whatever you cook/eat add a LOT of veggies. They're great fillers and really help to increase your portion size in a healthy way. And if you do feel like binging, try doing something else, like going for a walk or popping in an exercise video. Something else to occupy your time.

girlypop

My dear, I want you to remember that you asked for this.

So to begin all your snacks are junk food. It would be better to snack on fruits and veggies. The 100% fruit juice is the exception here.

Breakfast should show you that peanut butter is seriously high in fat. I love the stuff, so I invested in a healthier version, but what is way more important is to limit your intake. If you want pb on toast with jam, try having just one tbsp.

Lunch looked good but the main item generic beef lo mein, (which i'm not exactly sure what that is) is pretty high in sodium. All I really want to know is, was it prepackaged or from a can? If yes, you can probably do better with a lean meat.

Dinner lacked a vegetable, or two.

Ultimately, if we look at the bottom and add everything up, it says your eating too much. This is probably because your eating some of the wrong foods, which make you hungry. Your sugar and sodium intake are also really high. Theses are common problems and it takes a life time to actually correct your life style. First and foremost I would look into cutting out and replacing your junk food snacks with fresh, low fat, low sugar and low sodium items. (fruits, vegetables, low fat dairy, etc). Seriously, you ate 1000 calories of snacks and 6/7 have little to no value. Like why have a maraschino cherry, when you can have a real one?

Anyway, I hope this helps, and I don't come off overly critical. One thing I would suggest is logging your food as you eat it, so when you are at 1200cals for a day before you go and have a dessert you remember that your trying to watch what you eat.

carrie1128

I'm not sure what advice you are looking for? You ate a lot already today. Are you trying to lose weight?

Yes, I am trying to lose weight. I'm just wondering whether today would be OK for a "cheat day". I am also looking for advice as to what to eat on a 1200 calorie diet.

Ok, well I'll just start with your breakfast then. The bread you use is high in calories. I will do a whole wheat English muffin and the whole thing is 120 calories and more filling. Also, Arnold soft family whole wheat bread is 120 for 2 slices. Did you put 4 TBSP of peanut butter and 2 TBSP of preserves on that 1 slice of bread? Cut the peanut butter to 1 or 2 TBSPs. I just spread it on very thinly and it's still filling.
Also, if you plan on giving yourself 2 cheat days a week, you can't cheat like that and expect to lose much weight. I still allow myself ice cream most days but I eat less than a 1/2 a cup a day.

CindiBryce

I'm not sure what advice you are looking for? You ate a lot already today. Are you trying to lose weight?

Yes, I am trying to lose weight. I'm just wondering whether today would be OK for a "cheat day". I am also looking for advice as to what to eat on a 1200 calorie diet.

Ok, well I'll just start with your breakfast then. The bread you use is high in calories. I will do a whole wheat English muffin and the whole thing is 120 calories and more filling. Also, Arnold soft family whole wheat bread is 120 for 2 slices. Did you put 4 TBSP of peanut butter and 2 TBSP of preserves on that 1 slice of bread? Cut the peanut butter to 1 or 2 TBSPs. I just spread it on very thinly and it's still filling.
Also, if you plan on giving yourself 2 cheat days a week, you can't cheat like that and expect to lose much weight. I still allow myself ice cream most days but I eat less than a 1/2 a cup a day.

Thank you!

AlsDonkBoxSquat

[Here's some additional info about myself:
I have already lost 7 pounds from my highest weight. This is not the beginning of my weight loss journey.
I have binging tendencies, which I am trying to change.

It took my body a strict month of not going over my net 1200 + exercise calories to get used to eating like that. My portions were out of control. After that first month, when I recognized that I was no longer hungry like before and I had broken all the old habits and I had proven to my self that I was in control and not my cravings, I reintroduced some of the things that I wanted to have not needed to have. It's given me the ability to make decisions thoughtfully not compulsively, I have binged 1 time in 6 months and it was during a really bad period. For the first month I was on a diet, since then I've been in the midst of my lifestyle, which includes an evening glass of wine and light desserts a few nights a week which rarely go over 250 calories and regular gym time.

jbeauchamp1

Wow that is a big cheat day! I personally allow myself one day a week to not worry so much about tracking. Now that sounds like fun but that does not mean I don't watch what I eat. I weigh in on Sunday mornings and since Sundays are family days at our house I use this as my flexible/cheat day whatever you want to call it. This allows me freedom to go to a cookout or dinner and not be so picky. I still watch what I eat, I still make sure I get plenty of fruits and veggies and I still only drink water. Some do not agree with a free day but you have to give yourself some breathing room so you are less likely to quit. It has worked for me and if I do go overboard on something I work out extra hard the following week to make up for it.

Suggestions: Reduce you peanut butter intake drastically. If you can find it Peter Pan makes a whipped peanut butter that is less calories and I take 1 Tablespoon and put it in the microwave for 10 seconds to melt it and then it spreads well over two slices and I am saving the calories. You can get the same peanut butter taste without having mounds of it on a slice of bread. Remember you are just wanting the tast so let yourself just in moderation.

Bread: Go to a lower calorie bread for sure. Most breads you can get at least two slices for what you are getting for one.

Ice Cream/Yogurt: Try some sugar free Breyers vanilla it is really good and creamy. One portion is 80 calories I believe. Try weight watchers ice creams...I love them. Go to a light version of whatever ice cream you like to help reduce that calorie intake. Reduce to one serving...not three.

Fiber/Protein: Eat items higher in protein and fiber to help curb your cravings.

Drinks lots of water!! Sometimes we think we are hungry when we really just need some water.

Best of luck to you! Keep tracking so you are holding yourself accountable.

CindiBryce

Thank you for all your advice! I think I will get rid of "cheat days". I don't like the term "cheat". I think I'll have "maintenance" days instead, where I eat at my BMR.

MinnieInMaine

I'm going to go against the grain and say cheat MEALS are ok - don't make a whole day out of it, just pick one meal where you know you'll go over. IMHO, these can actually be helpful when you're on a strict diet and need that one outlet each week so you don't feel completely deprived of yummy foods. When I know pizza night is coming, I can avoid other temptations that come my way in the meantime.

The other HOWEVER to that is that I try not to go over more than 500 calories on those days when I have cheat meals and I try to limit them to once per week. I also make sure I get in some exercise on those days. And I have learned not to totally binge on pizza like I used to - just have a normal portion and enjoy it. It's ok to have a treat but you don't need to binge on it.

Also, I wouldn't say no to peanut butter altogether as the protein and fats are pretty good for you but go with a natural version and limit your portion to 1 or 2 Tbsp and pair it with multi-grain or 100% whole wheat bread.

TheRoadDog

Is this serious? :huh:

That's my question too. Can't be.

carrie1128

Thank you for all your advice! I think I will get rid of "cheat days". I don't like the term "cheat". I think I'll have "maintenance" days instead, where I eat at my BMR.

If you want to friend me, you can take a look at my diary. I stick to around 1200 calories a day (I add back my exercise calories). It's not always perfect but I'm always satisfied. Just don't look at this past weekend. LOL.

pixlamarque

Is this serious? :huh:

This!

Any why is everyone going on about low calorie bread when the giant elephant in the room is the total crap snacks?

http://www.lmgtfy.com/?q=what+does+a+healthy+diet+look+like?

lookpretty

Actually if you were to remove all of the sweets youd be in good shape which is a good thing, some people if they remove sweets it does nothing to help themlike myself, you seem to be one of those people that if you were to cut out all sweets youd see a rapid drop, however something I noticed... you had a cup of beans for dinner? is that maybe why you ate so much in snacks/?? if perhaps you ate more nutritious food your craving for other foods would taper off

agwilker

I'll preface what I say with, I think most people who read your diary are taken aback a bit because you've logged only one day. It's difficult to critique you properly when you are only showing a cheat day. I think it would be more beneficial to you to log several "normal" days and then try getting critique again.

I usually have one day a week where I eat well over my calorie goal. But, on that day I work out the hardest and the longest to earn it. Personally, I don't have any days where I have a cheat day and don't work off the excess. I don't think you mentioned if you plan to exercise at all today. So I can't say how much the impact will be.

It took me at least a month and a half to fully replace the "unhealthy" versions of my food with healthier (i.e. bread, peanut butter). One, due to financial constraint and two, due to not wanting to restrict myself too much from the get go. So I think as long as you make a sincere effort to gradually make those substitutions, it will fall into place for your day-to-day diet. It certainly isn't easy, but you will end up getting a greater quantity of food for the same amount of calories.

I'm not sure how strictly you plan to log, but I couldn't have done what I have so far without logging every day. Because unless you can visually see the intake of calories, it's hard to use personal judgment properly. The most surprising thing to me has been serving sizes. The amount of peanut butter I put on my toast was much closer to 2.5 TB than the 1TB serving I would log. Which makes a significant difference. Try measuring your food out for a few weeks, if you don't already (also, try not to pick generic to log, look for the proper brand to be more accurate). Just until you get a better feel of what a serving size is for what you like to eat.

I find it has also helped me tremendously to plan my next day the night before and plan around it.

mjhuff1121

Yeah, the sweets are harsh on the numbers for sure. But instead of reinterating everything everyone has already said, I'll tell you some of my foods I eat. I don't eat "clean", I just do in moderation.

~Gogurt: 70 cal, and since it's a tube, easier to stop at one.
~Crunchmaster Multi-grain Crisps: 30 for 140 cal. I never eat more than 15 (so again, 70 cal), and eat these instead of Club crackers (4 for 70cal)
~frozen cool whip with frozen raspberries is a sub for ice cream 1/4c for 50 cal + 10 or so cal for a sprinkling of rasp.
~Oscar meyer deli fresh meats. Most are 6 slices for 50 cal.
~Polaner All Fruit With Fiber Blackberry 1 TB 30 cal
~Try Tuna in Water - 1can 100 cal
~if you want a PB fix, try 1 stalk celery with 1 TB PB spread over it. 100 cal.
~Air poppped Popcorn with salt LOOOW in cal.
~Tilapia. 1 fillet 100 cal. Sprinkle with salt, garlic powder, pepper, and use 1/4 TB low cal butter approx = 125 cal
~cucumbers with vinegar sprinkled over them LOW cal
~Try 1/2 a granny smith apple with cinnamon sprinkled over it.
~How about boiled eggs with salt & pepper?

There are some ideas. Hope they help! Happy counting and good luck to you!

CindiBryce

Yeah, the sweets are harsh on the numbers for sure. But instead of reinterating everything everyone has already said, I'll tell you some of my foods I eat. I don't eat "clean", I just do in moderation.

~Gogurt: 70 cal, and since it's a tube, easier to stop at one.
~Crunchmaster Multi-grain Crisps: 30 for 140 cal. I never eat more than 15 (so again, 70 cal), and eat these instead of Club crackers (4 for 70cal)
~frozen cool whip with frozen raspberries is a sub for ice cream 1/4c for 50 cal + 10 or so cal for a sprinkling of rasp.
~Oscar meyer deli fresh meats. Most are 6 slices for 50 cal.
~Polaner All Fruit With Fiber Blackberry 1 TB 30 cal
~Try Tuna in Water - 1can 100 cal
~if you want a PB fix, try 1 stalk celery with 1 TB PB spread over it. 100 cal.
~Air poppped Popcorn with salt LOOOW in cal.
~Tilapia. 1 fillet 100 cal. Sprinkle with salt, garlic powder, pepper, and use 1/4 TB low cal butter approx = 125 cal
~cucumbers with vinegar sprinkled over them LOW cal
~Try 1/2 a granny smith apple with cinnamon sprinkled over it.
~How about boiled eggs with salt & pepper?

There are some ideas. Hope they help! Happy counting and good luck to you!

Thanks for all your suggestions.