Anna Borek @ScepticalDoctor
is one of my favourite doctors on Twitter. It is interesting to read her analytical and "sceptical" tweets.
In a tweet, she had asked how do you estimate calories that you consume every day. I think she keeps a remarkable track of the calories and other nutrition data. She has shared them in her tweets. I had mentioned that I just guess it.
I discovered cronometer and started to maintain a food diary from yesterday. I was surprised how wrongly I was estimating calories and protein. Fat of course I never took into account. I have been trying to have consume 1500 calories a day for maybe a couple of years. Logic being.
2000 calories daily requirement - (minus) 500 calories for weight loss = 1500 calories to consume daily.
Today, I managed to eat exactly 1501 calories. A deficit of 644 calories is a good sign. If I can do a deficit of 7700 calories in 10 days, I will lose 1 kg. My target for the month.
1kg of fat = 7,700 kcals (kcal=calorie)
I had 46.6 g of protein. I am happy with that. At least as of now, I do not believe in the 1 g of protein and more per Kg of body weight. Indian RDA is around 50, so this is not bad. Yes, I need to up my protein (phew and EXERCISE too).
Net carbs is a bit above my goal of 150 g or less.
Fat is a lot above my goal of 30 g.
The Net carbs, protein and fat ratio is tough to decide and even tougher to put into practice.
Thank you for joining me on this journey. Travel with me for the next 12 months. Let us have fun losing weight!
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Wednesday, January 7, 2021
Intermittent fasting of 12 hours achieved.
Breakfast
Upma with Coffee, Pumpkin seeds
Calories 335 / 1537 - 21%
Protein 11.4 g / 134.5 g - 8% My target is 20-30 g per meal at least.
Net Carbs 28.1 g/ 153.7 g
Fat 13.3 g / 42.7 g
Ensure is expensive, so also other whey proteins. Perhaps, I should have them to increase protein intake.
Lunch
Palak, Val, Flower, Chole, Chapati, Chaas (missed out Undhiyu)
Calories 461 / 1537 - 29%
Protein 24.6 g / 134.5 g - 18% Good! Near target of 30 g!
Net Carbs 67.1 g/ 153.7 g - 43%
Fat 8.3 g / 42.7 g 19%
Dinner + Total for the day (I use basic free version of cronometer!)
Val, Palak, Chapati, Undhiyu
Calories 1574 (1357 net) / 1735 - 90% -- Cool!
Protein 67.1 g / 151.8 g - 44% Good!
Net Carbs 198.2 g/ 173.5 g - 114% -- This is bad!
Fat 42.6 g / 48.2 g 88% Bad!
Good job! As my calories are near the target of 1500. Protein is on target. Calorie deficit is a little low at 660. But still OK. Thank you cronometer, for helping me on my nutritional journey.
Friday, January 8, 2021 - Target on January 31, 2021 is 88-89 Kgs.
Weighed myself. I am 90.5 kg. A drop of about 1.200 Kg in a couple of days. Mainly due to careful eating, 1 hour of walk, entering foods/exercise in cronometer, intermittent fasting of 11-12 hours. I have been eating 1500 calories on an average! Good going. Plus burning some 200 calories with the 1 hour walk.
Breakfast
Oats, Pumpkin Seeds, Walnut, Almonds, Tomato + Daylon Protein Drink
Calories 357 / 1537 - 23%
Protein 18.3 g / 134.5 g - 13% My target is 20-30 g per meal at least.
Net Carbs 24.1 g/ 153.7 g 15%
Fat 15.3 g / 42.7 g 36 %
A good idea to eat 25% of your calories for breakfast and also get 20% of your protein. Keeping Net Carbs down as much as possible is a great idea.
Lunch
Chaas, Dragon Fruit, Chapati, Chana bhaji, Vangi-batata, Batata-matar
Snack
Poha with Matar, Daylon Protein Drink + Oziva Organic Plant Protein Powder
500 cal for snack is way over my calorie budget. But thanks to Oziva Organic Plant Protein, I have an impressive 35 g of protein intake, 25%. Net carbs is also too much. Fat is also too much.
Dinner
Palak, Val, Chapati, Mango Chutney, Avocado Chutney
Ops, forgot half a dragon fruit (pitaya) that I age. 70 calories! So 250 calories in all. Interesting have so less for dinner. It is in fact a good idea.