Date: 3/31/15
Weight: 303 lbs/134.9 kg
Weight: 303 lbs/134.9 kg
| CALORIES | CARBS | FAT | PROTEIN | FIBER |
Breakfast |
|
| Slim Fast Optima Creamy Milk Chocolate Shake, 1 serving ⊗ | 190 | 25 | 6 | 10 | 5 |
| Equate Fiber Pills, 0.4 serving ⊗ | 4 | 1 | 0 | 0 | 1 |
| One a Day Women's Multivitamin, 1 serving ⊗ | 0 | 0 | 0 | 0 | 0 |
| Vitafusion Vitamin D3 Gummy Vitamins for adults (2 gummies), 1 serving ⊗ | 15 | 3 | 0 | 0 | 0 |
| BREAKFAST TOTALS: | 209 | 29 | 6 | 10 | 6 |
Time: 6:48 AM
Today is the first time that I went on the Slim Fast plan for years. I want to prove to myself that I can lose the weight and keep it off. I have to do this for myself and myself only.
Lunch |
|
| Slim Fast Optima Creamy Milk Chocolate Shake, 1 serving ⊗ | 190 | 25 | 6 | 10 | 5 |
| Lipton Green Tea - Lemon Ginseng, 1 serving ⊗ | 0 | 0 | 0 | 0 | 0 |
| LUNCH TOTALS: | 190 | 25 | 6 | 10 | 5 |
Time: 11:30 AM
I should have written down the information that I have written much much earlier. I had to estimate the time. That is not good.
Dinner |
|
| Kale, 2 cup, chopped ⊗ | 73 | 15 | 1 | 5 | 5 |
| Romaine Lettuce (salad), 3 cup, shredded ⊗ | 24 | 4 | 0 | 3 | 3 |
| Tomatoes, red, ripe, raw, year round average, 1 cup, chopped or sliced ⊗ | 38 | 8 | 1 | 2 | 2 |
| Bread, wheat (including toast), 2 slice ⊗ | 125 | 23 | 2 | 5 | 2 |
| Extra Virgin Olive Oil, 1 tbsp ⊗ | 120 | 0 | 14 | 0 | 0 |
| Lemon Juice, 1 fl oz ⊗ | 8 | 3 | 0 | 0 | 0 |
| Distilled White Vinegar, 2 tbsp ⊗ | 0 | 0 | 0 | 0 | 0 |
| Chia Seed (Nutiva) 1 Tbsp, 1 tbsp ⊗ | 60 | 5 | 3 | 3 | 5 |
| Jelly - Polaner Sugar Free with Fiber Strawberry Preserves, 2 tbsp ⊗ | 20 | 10 | 0 | 0 | 6 |
| DINNER TOTALS: | 467 | 67 | 21 | 17 | 23 |
Time: 4:30 PM
I made plans to prepare and consume salmon with cooked spinach but I opted for the salad instead. Maybe I should not have toasted 2 slices instead of one. It was many calories, but according to slim fast, each meal should be between 500-600 calories. I did an okay job since the food wasn't fattening and mostly unprocessed.
Snack |
|
| Lipton Green Tea - Lemon Ginseng, 1 serving ⊗ | 0 | 0 | 0 | 0 | 0 |
| Slim Fast baked crisps, 1 oz ⊗ | 100 | 20 | 3 | 2 | 5 |
| SNACK TOTALS: | 100 | 20 | 3 | 2 | 5 |
Time: 9:20 AM
The crisps were tasty. I have decided to eat one bag per snack per day. It is best eaten slowly.
Snack2 |
|
| Slim Fast Advanced Nutrition Meal Bar- dark chocolate cherry cashew, 1 serving ⊗ | 200 | 20 | 10 | 10 | 5 |
| Regular Coffee, brewed from grounds, 12 fl oz ⊗ | 3 | 0 | 0 | 0 | 0 |
| SNACK2 TOTALS: | 203 | 20 | 10 | 10 | 5 |
Time: 12:40 PM
I didn't realize that the bar was worth 200 calories. It was delicious but I should have halved it since the snacks are only supposed to be 100 calories.
Snack3 |
|
| Banana, fresh, 1 medium (7" to 7-7/8" long) ⊗ | 105 | 27 | 0 | 1 | 3 |
| Regular Coffee, brewed from grounds, 16 fl oz ⊗ | 4 | 0 | 0 | 1 | 0 |
| *Sam's Choice Cranberry Black Cherry Juice, 8 oz ⊗ | 160 | 40 | 0 | 0 | 0 |
| SNACK3 TOTALS: | 269 | 67 | 0 | 2 | 3 |
Time: 5:15 PM
While a banana is healthy, I realize that that is all I should have eaten. Juice should be consumed only in case of falling sugar levels. I am a diabetic and I suffer at times from symptoms of hypoglycemia.
Snack4 |
|
| Craisins reduced sugar - 1 oz, 2 serving ⊗ | 140 | 44 | 0 | 0 | 14 |
| SNACK4 TOTALS: | 140 | 44 | 0 | 0 | 14 |
Time: 8:30 PM
I was hungry, or at least I should have known. I realize now that that should have been the third snack. Wow. Maybe next time.
| Totals: | 1,578 | 273 | 45 | 51 | 61 |
| Your Daily Goal: | 1,300 - 2,300 | 248 - 414 | 49 - 99 | 60 - 223 | 25 - 35 |
| Remaining Today: | 0 - 722 | 0 - 141 | 4 - 54 | 9 - 172 | 0 |
The total amount of calories that I have consumed over was a little larger in terms of the calories I was supposed to have eaten today. The amount I was supposed to consume was between 1200-1300 at maximum. I consumed all of these foods and drinks at home. I am quite okay, however, with these results. On the other hand, I need to do a better job of following this plan.
Weekly Progress
| NUTRIENTS: | GOAL | SUN 5/29 | MON 5/30 | TUE 5/31 | WED 6/1 | THU 6/2 | FRI 6/3 | TODAY |
| Calories | 1,300 - 2,300 | 1,774 | 2,228 | 3,585 | 2,524 | 2,452 | 1,575 | 1,578 |
| Fat | 49 - 99g | 67 | 109 | 259 | 128 | 76 | 44 | 45 |
| Carbohydrates | 248 - 414g | 232 | 271 | 501 | 257 | 342 | 292 | 273 |
| Protein | 60 - 223g | 71 | 66 | 215 | 94 | 95 | 16 | 51 |
| Cholesterol | 0 - 300mg | 296 | 191 | 597 | 293 | 262 | 42 | 20 |
| Sodium, Na | 0 - 2,400mg | 2,187 | 4,220 | 8,034 | 3,415 | 3,147 | 1,137 | 1,222 |
| Potassium, K | 2,000 - 3,500mg | 2,151 | 2,164 | 3,115 | 1,556 | 2,320 | 437 | 3,911 |
| Vitamin A, IU | 100 - 110% | 89 | 60 | 18 | 24 | 15 | 58 | 942 |
| Vitamin C | 100 - 500% | 346 | 238 | 144 | 27 | 533 | 100 | 643 |
| Vitamin D | 100 - 150% | 305 | 55 | 5 | - | - | 750 | 850 |
| Calcium, Ca | 100 - 150% | 183 | 52 | 43 | 81 | 32 | 76 | 192 |
| Iron, Fe | 100 - 150% | 309 | 166 | 71 | 74 | 66 | 122 | 175 |
| Fiber, total dietary | 25 - 35 | 16 | 32 | 50 | 20 | 12 | 6 | 61 |
Today's Note
Today's Note: I admit to consuming too many calories for snacks because I consumed too many snacks. I also have an issue with processed foods. I can do this and I will. I consumed less than 1600 calories. However, I have failed to fully follow the plan. I ended up hungry and ate more than 100 calories per snack. I usually consume up to 200 calories, or at least that is my goal. I have not done such a fabulous job following the Slim Fast plan, but I will tomorrow. Also, I only drank 4-8 oz. glasses of water. I should have drank 8-8oz. glasses of water.
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