Morning Weigh-In

Today’s weight: 229.3 pounds, which means a slight increase of 0.1 pounds. While this may seem discouraging, I remain optimistic. In the past, I’ve seen weight fluctuations of over a pound, often without understanding what caused them. So, a minor uptick is manageable. With a focus on reducing my calorie intake and incorporating exercise today, I hope to get back on track.

Breakfast Choices

I ran out of my usual oats, so I opted for a millet blend instead. Since I’m taking two vitamins, I added those to my morning routine along with my daily coffee.

Here’s what I had:

• Black lentils: ½ cup
• Millet, sorghum, and buckwheat blend: ½ cup
• Roasted unsalted peanuts: ¼ cup
• Wild blueberries: ½ cup
• Orange: 1 medium
• Instant coffee: 1 cup
• Water
• Vitamin D: 2000 IU
• Chewable Vitamin B12: 500 mg

Breakfast Nutrition Breakdown:

• Total: 554 calories
• Carbohydrates: 113 g
• Fat: 4.2 g
• Protein: 20 g

This breakfast feels like an improvement over yesterday, where I found myself mindlessly finishing off snacks. It’s fascinating how many of us know which foods are healthier yet still gravitate towards comfort foods. I often hear, “I don’t want to give up my favorite meals,” even when a simple dietary change could alleviate health problems. Instead, the tendency is to rely on medications and endure their side effects for the sake of convenience.

Lunch Time

I needed to use up some ingredients, so I prepared a meal with broccoli that was nearing its expiration and a lone cucumber. I had lunch around 11:30 a.m.

My lunch consisted of:

• Frozen corn: 2/3 cup
• Frozen peas: 2/3 cup
• Hummus: 2 tbsp
• Broccoli: 1 cup
• Cucumber: 1 medium
• Celery: 8 short sticks
• Mixed greens: 2 cups
• Ground flaxseed: 1 tbsp
• Onion powder
• Garlic powder
• Fenugreek powder
• Turmeric
• Black pepper
• Mustard: 1 tsp
• Unsweetened ketchup: 1 tbsp
• Carolina Red BBQ sauce: 2 tbsp
• Dr. Zevia soda: 1 can (12 oz)
• Water

Lunch Nutrition Breakdown:

• Total: 498 calories
• Carbohydrates: 89 g
• Fat: 9 g
• Protein: 25 g

So far today, I’ve consumed 1,052 calories. Depending on our dinner plans, this might be my last meal until later. I might indulge in a cup of green tea to help freshen my breath, which my wife noted had an odd smell. I learned that lettuce, fenugreek, and green tea can help with that, so I’ll put it to the test.

I’ve also estimated my fiber intake at about 40 grams. Some discrepancies in my calculations arose because my references weren’t precise. For instance, I mistakenly selected regular ketchup instead of the unsweetened variety.

Feeling about 80% full, I’ll need to be mindful of portion sizes if we decide to eat out tonight. Typically, I allow myself to deviate from my whole foods, plant-based approach when dining out, but during this weight loss phase, I’m aiming to stick as closely to my plan as possible.

On the subject of vegetable choices, many resources promote foods that are proven to aid in disease prevention. They often discourage common items like iceberg lettuce and carrots, which I no longer purchase. However, I find value in consuming celery and cucumbers for their low-calorie content and additional nutrients. While their contributions may be modest, variety is key in my diet.

Snacking Habits

I didn’t really snack today, but I did enjoy a cup of matcha peppermint tea around 2:45 p.m.

Dinner Plans

Tonight, we’re dining out. I’m optimistic about maintaining my diet, especially at an Indian restaurant.

I managed to make healthy choices. A staff member informed us about the vegan options among the dipping sauces, which was helpful since we both ordered vegan dishes. My wife opted for a roasted eggplant and pea dish, while I chose aloo gobi featuring cauliflower and potatoes. Our meals were served with standard Jasmine rice, and I allowed myself to indulge in garlic naan, which was delicious and appeared to be homemade.

One significant change I’ve made over the years is to take home at least half of my meal rather than finishing everything and leaving stuffed. I estimate that I kept my dinner calories around 1,000. I’m eager to see the results on the scale in the morning!