The Trick of Treats

I think this is the first week since I’ve started this diary where I have not had a day where I massively overate. The highest calorie count I had this week was only 2178 and that was on a day where I burned over 800 calories through exercise. This meant my average calories per day were below 1900 for the first time, at 1860. My nutrient balance was 22% protein, 46% carbs, 30% fat to 2% alcohol, which is pretty close to my ideal. However, I did have several very high fat days, where I was well over 30% fats. Now most of those fats came from healthy sources such as fatty fish and olive oil, but on other days many of my fat grams were coming from the mini chocolate bars, desserts and cream (in the fish pie). Something to watch out for!

I’m pretty sure I did so well on the calories this week because I didn’t eat out and I have been avoiding buying any more desserts or chocolate. Of course you can’t be at your house for every meal and snack, but you can control what food you keep in your house. I find that if I keep chocolate or candy in the house it just gets eaten, particularly in the evenings. If I really feel like a treat I can have it but I actually have to get up and go for a 10-15 minute walk to get one. I find this really cuts down on the impulsive snacking in front of the TV after dinner (plus the 25 minute walk helps offset the treat calories). I was absolutely craving sweets after dinner last night, despite getting over 400 calories and enough protein and fibre at dinner. But I was simply way too tired and out of it to actually leave the house and go buy a chocolate bar, which meant my craving was an emotional/tired thing, not a hunger thing. Which usually means what I really need is sleep or a cuddle with my husband, not food!

The Score:

Calories:	Protein:	Carbs:	Fat:	Alcohol:	Fibre:
1874.36	100.17g	212.96g	57.28g	15.5g	37.34g
	21%	45%	28%	6%
Calories burned through exercise:		Rest Day

What I ate:

Time	Item	Amount
07:30	Vitamins - Centrum Advance A to Zinc, 400iu of Vitamin E, 1000iu Vitamin D3 and 500mg Glucosamine sulphate	1 each
	Cold water	200mL
	Whole Scrambled egg with 2 egg whites	3 eggs
	Heinz Beanz, reduced sugar and salt	175g
	Mushrooms	110g
	in butter	5g
	Raw tomato	85g
	Sainsbury's pressed apple and cherry juice	200mL
09:30	Black Tea	500mL
11:00	Total Greek yoghurt	125g
	Sainsbury's frozen mixed blueberries and strawberries	100g
	Brazil nuts	6g
	Cashews	10g
11:30	Raspberry and Echinacea tea	250mL
13:15	Home-made fish pie	320g
	Broccoli	80g
16:15	Mesa Sunrise cereal	42g
	Alpro Soy milk	100mL
	Seedless Red Grapes	100g
18:00	Orange, mango and cinnamon tea	250mL
19:45	Lee's Hippy Farm Beans (from Leon's recipe book)	320g
	Merchant Gourmet tinned puy lentils	100g
	Red Wine	150mL
22:00	Ellactiva Chocolate Calcium Chew	1 chew
	500mg Glucosamine sulphate	1 pill

Plus 500 to 1500mL of cold water sipped from a water bottle throughout the day.