Week 16 results
Posted Aug 30, 2006 at 06:58 AM
As of my weigh-in tonight, I’m at 204 pounds, a loss of 2.6 pounds this week, bringing the total lost so far to 61 pounds. 14 pounds to go, 16 weeks to get there.
I’m allowed another daily serving of grains now, bringing my daily grain servings to 3, as long as each serving contains 100 calories or less, 3g or less of sugar and 3g or more of fiber.
Notes from meeting with my dietitian
- Add 2 fat servings per day to increase fat intake
- 90 calories, 10g fat from nuts, seeds
- Add in 2oz more of protein per day to increase protein intake
- 70-100 calories from protein added to my meals for the day
- Stay with 2 grains or less per day
- Try cooked grains!
- Try cereal: follow the 3/9 rule — 3g fiber or more and 9g sugar or less per 100 calorie serving
- Always have grains with a protein buddy like:
- a hard boiled egg
- Deli meat
- Morningstar Farms veggie/soy sausage patties
- Iserno’s chicken breakfast sausage
- Goal: 1800 calories, 50g fat per day
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