If you are new to the series, go through How to start a weight loss Program, week 1, week 2, week 3 and week 4. As i am not exercising in this week, im changing my calorie intake from 1400 to to 1200.
Day 1
Breakfast : 248cal
1 1/2 Cup Kellogg's raisin bran with 1/2 cup 1% fat milk
5 strawberries
Snack : 50cal
Chobani Greek Yogurt 1/2 Cup
Lunch : 247cal
Sauteed Mushrooms and Asparagus, Sweet corn boiled, without salt, Broccoli blanched, without salt
Dinner: 604cal
2 dosa and chicken curry
Total Calorie intake today is 1149.
About workout:
35min treadmill, 20minutes cycling and 6 minutes rowing in the morning and evening. Total calorie burned today is 500 calories.
Day 2
Breakfast : 211cal
1 1/2 Cup Kellogg's Cornflakes -Original the best with 1/2 cup 2% fat milk
5 strawberries
Snack : 170cal
23almonds, green tea
Lunch: 422cal
2 Tortilla wraps with 4oz pan seared chicken, 1Cup broccoli and 1 cubed English cucumber and 1tbsp caesar salad dressing
Snack : 69cal
10grapes + green tea
Dinner: 384cal
2 1cup rice + 1/3bowl Kerala daal curry with coconut paste
Total Calorie intake today is 1256.
About workout:
35min treadmill, 20minutes cycling and 6 minutes rowing in the morning and evening. Total calorie burned today is 500 calories.
Day 3
Breakfast : 211cal
1 1/2 Cup Kellogg's Cornflakes -Original the best with 1/2 cup 2% fat milk
5 strawberries
Snack : 169cal
22almonds, green tea
Lunch: 413cal
2 fried eggs(122cal), 10 asparagus(40cal), 10 raspberries, 1.5cups lettuce(15cal), caesar salad dressing(35cal) + cooking in 1tbsp extra virgin olive oil (120cal)
Snack: 138cal
20grapes + green tea
Dinner: 258cal
14cup sweet potato boiled, 3 tortilla's (139cal) and 1/4cup Kerala fish curry(73cal)
Dessert :
1/2 of an over sized red velvet cupcake :) (300cal)
Total Calorie intake today is 1489. It is more than what i had to consume , so tomorrow i will work out extra to burn those calories.
About workout:
35 min treadmill, 20 minutes cycling and 6 minutes rowing in the morning and evening. Total calorie burned today is 500 calories.
Day 4
Breakfast : 211 cal
1 1/2 Cup Kellogg's Cornflakes -Original the best with 1/2 cup 2% fat milk
5 strawberries
Snack :
green tea
Lunch: 197cal
1 Romero's Tortilla (53 cal) and Plain omelette made with 2 eggs and 1 tsp olive oil.
Snack: 380cal
1 Beef sausage (380 cal) + green tea
(the sliced string cheese in the above picture was eaten by my daughter :) )
Dinner: 212 cal
Sauteed Spinach, mushrooms, asparagus, Raspberries, 1 tortilla
Dessert : (300cal)
1/2 of an over sized red velvet cupcake
Total Calorie intake today is 1300.
About workout:
35min treadmill, 20minutes cycling and 6 minutes rowing in the morning and evening. I increased incline to 2 in cycling and treadmill and burned extra 120 calories within the same time. Total calorie burned today is 620 calories.
Day 5
Breakfast :
1 1/2 Cup Kellogg's Cornflakes -Original the best with 1/2 cup 2% fat milk
5 strawberries
Snack :
10almonds, green tea
Lunch:
1 vegetable wrap(carrot, peppers, cabbage, lettuce), 2oz pan seared chicken, 1Cup blanched Broccoli
Dinner:
2 chappathi's and Kerala fish curry
Total Calorie intake today is 1180.
About workout:
35min treadmill, 20minutes cycling and 6 minutes rowing in the morning and evening. Total calorie burned today is 600 calories.
Day 6
Breakfast :
1 1/2 Cup Kellogg's Cornflakes -Original the best with 1/2 cup 2% fat milk
5 strawberries
Snack :
10almonds, green tea
Lunch:
1bowl boiled broken wheat, pan seared chicken 3oz, sweet corn, cherry tomatoes, peppers and carrots.
Dinner:
2 chappathi's and vegetable curry
Total Calorie intake today is 1210.
About workout:
35min treadmill, 20minutes cycling and 6 minutes rowing in the morning and evening. Total calorie burned today is 600 calories.
Day 7
Breakfast : 112 cal
Raspberries 0.5oz
Seedless red grapes 1cup
Snack : 95 cal
Oats and honey granola bar, green tea
Lunch: 575cal
Sauteed mushrooms and asparagus(144 cal), Cocktail cucumber 4 (30 cal), Avocado 1/2(161 cal), pan seared Chicken (240 cal)
Snack: 50cal
Chobani Greek Yogurt 1/2 cup
Dinner: 250cal
1cup rice and 1/3 cup daal
Total Calorie intake today is 1082 which is really low.
About workout:
35min treadmill, 20minutes cycling and 6 minutes rowing in the morning and evening. Total calorie burned today is 600 calories.
So this was my successful diet + work out for week 5(12/03/2013 to 12/09/2013). It helped me to increase my metabolism as it was a high protein, high fiber and low carbohydrates diet. I was more energetic and happy compared to other diets i had earlier.
Week 1 weight : 79.1kg
Week 2 weight : 78kg
Week 3 weight : 77kg
Week 4 Weight : 77.5kg
Week 5 Weight : 76.5kg
Lena
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