How do I Clean Up My Food Intake Before the Holidays?

Hi Ariane,

Yesterday’s workout was great.  I was feeling really down on Monday because I had to miss all last week due to work.  But I’m feeling back on track with my eating and yesterday’s workout really energized me and I’m feeling stronger.  I wanted to send you my food diary for the past week to see what advice you can give me about it because I want to put my best foot forward before the holidays start:

MONDAY

Breakfast – 12oz homemade protein shake w/ Spirutein powder, raspberries, blueberries, ice and 1/2 cup milk

AM Snack – 1/2 whole wheat English muffin w/one egg white

Lunch – Salad with tuna, avocado, garbanzo beans, blue cheese and 1 tsp olive oil

Dinner – Baked fish, kale, 5 bites macaroni and cheese

Desert – 3 pieces dark chocolate

TUESDAY

Breakfast – Protein shake (like Monday)

Lunch – Baked fish, kale, 5 bites macaroni and cheese

Snack – Baby carrots, 1 tsp peanut butter

Dinner – 1 baked chicken breast, 1 pc. corn on the cob

Desert – 2 pcs dark chocolate

WEDNESDAY

Breakfast – Protein shake (like Monday)

Lunch – Salad with pesto chicken, garbanzo beans, blue cheese, no dressing

Dinner – 1 chicken taco with refried beans

Desert – 2 pieces dark chocolate

THURSDAY

Breakfast – Veggie Egg White omelet

Snack – 1/2 bottle Special K Protein shake

Lunch – Salad

Dinner – stew of tomatoes, chicken, okra and green beans

Desert – 2 pcs dark chocolate

UPDATE:

I continued eating like this throughout the weekend and I’m very proud of myself, particularly for not drinking every night.  I hope it ends up showing on the scale!!!  

Thanks, Celine

Hi Celine

Sorry you had to miss yesterday. Your legs would have been so happy today.

Your food diary looks quite clean, but if you really want to take it to the next level of fat burning then I suggest the following:

                Limit your fruit intake to about 20-30g of carbs per day (from fruit) or cut it out entirely. Fructose leads to fat storage faster than other carbs because only your liver can metabolize it – not your muscles – and the liver can only handle about 100 grams of carbs per day before it starts converting it to body fat.

        Protein shakes for breakfast are a good idea but they rarely keep you full for long. Instead, eat a meal that requires chewing as your breakfast and have the shake 2-3 hours later as a snack. You’ll feel full a lot longer because liquids get absorbed so fast that they never keep you satiated for long. Start your day with enough protein – 20 grams is the average a woman needs per meal – 5x a day. 
                Cut out all bread or limit to one slice per day. Eliminate your starches such as mac and cheese and beans. Or, you can limit the amount by simply sticking to 3-5 bites. You have so little it probably doesn’t have much impact. 
                You’re doing fine regarding your fat intake and stick mostly to healthy fats. I would skip the blue cheese because it’s not just high in fat but it can also make you congested.

                The 2 pieces of dark chocolate are a good treat. you can keep that if it satiates the desire for something sweet. 

                Skip the Special K protein shake. It really isn’t special at all and is loaded with 20 grams of sugar (that’s how much is in a typical candy bar!) and has only 10 grams of protein and the ingredients are not very clean. Also, it contains soy, which can cause digestive issues. You’re better off with a whey protein shake – simply mixed with water.

                Skip the dairy in your shake. Instead, make it with water. Dairy can cause breakouts and the milk sugar and hormones in milk aren’t great for your body. 

                Veggies are your best friend. When in doubt about what to eat, choose veggies in any denomination.

Other than that you are doing great, especially if you’ve been able to cut the booze down. Alcohol stops all fat burning, so avoiding it is much better than trying to burn it off with insane workouts.