Weight Loss 101 - Pitfalls - Eating Out

It happens to all of us when we are dieting. We just know we’re making the right choices. We choose healthy foods. We drink our water. We measure and we weigh our portions. We do everything that we’re supposed to do. On weigh in day, when we step on the scale… It hasn’t moved. The feeling of disappointment, frustration, and even anger creeps in and the thought of failure eats away at us. Why? Why is this happening to me? There are several reasons that the weight may not drop off of us as expected. Today in the second post in the series “Weight Loss 101”, I will discuss one of the pitfalls of dieting. Eating out.

My best friend celebrated his birthday last night. Several of us gathered at Buffalo Wild Wings, his favorite restaurant, to enjoy dinner together. Although I was eating out and celebrating, I was determined to stay on track. I decided against alcohol and I ordered an unsweetened tea at zero calories and declined sweetener (yeah, I have this down pat). The waitress brought out menus and I immediately opened mine to the salad section. My eyes scanned the selection of salads on the menu, but then something caught my eye. At the bottom of the description of each salad, right there next to the price, was the calorie count.

Honey BBQ Chicken Salad 1320 – 1440 CAL

Santa Fe Salad 1320 1440 CAL

Chicken Caesar Salad 720 CAL

Buffalo Chicken Salad 1090 – 1200 CAL

Garden Chicken Salad 800 – 1240 CAL

Seven Hells, Ned! The Big Jack Daddy burger is 1250 calories! I’d be better off having that than a couple of the salads listed above. My calorie allowance for the entire DAY is 1280! Since when is a salad so calorie dense? What the hell am I going to eat?

I decided to look around the menu for something a little lighter on the calorie end. I remember having a veggie plate there a few years ago there. I looked for that in the appetizer section. Ahhh. There it is. The Garden Crasher. The plate contains pita bread, hummus and tzatziki sauce, kalamata olives, carrots, celery, red peppers, and cucumbers. THAT would be a good choice, right? WRONG. A quick glance at the calorie count revealed 1310 calories – still more than the burger (What the f*@& is in the pita and the hummus?).

I started searching the menu again. This time, I wasn’t looking at the food, but the calories. I finally settled on the most unsuspecting item. I decided on fried popcorn shrimp. Depending on the choice of sauce, the calorie count was 500 – 790. I chose the cocktail sauce, which made my total for the meal only 500 calories, the lowest calorie item on the menu.

Who would have thought a salad would be two to three times higher in calories than popcorn shrimp? I know that at other restaurants I’ve chosen the salad every single time. At what cost? I usually log a salad at a restaurant at around 500 calories by doing a mental calorie count in my head. How many times have I eaten at 1500 calorie salad and gone over my daily allowance by 1000 calories? Going out to eat even twice a week and doing that each time nets a 2000 calorie surplus. That is almost a whole pound!

My point is, that when you are logging your calories each day, make sure you have an accurate calorie count on your items. Not all restaurants list their calories on the menu. Take a minute to look them up online and see if you can find the calorie count there. Think twice about ordering that salad. Sometimes you’re better off having fried shrimp, the cheese sticks, or even the Big Jack Daddy burger.

Weight Loss 101 - Calories In - Calories Out

I’m starting a new series of posts today. This is the first in a series, “Weight Loss 101”. In this series, I am going to talk about the things that have worked for me in my journey to lose 100 lbs. I’m going to explore the nerdy side of weight loss and discuss calories and adipose (fat cells) and how they work. I’ll be talking about glycogen, triglycerides, and water weight. There’s also a phenomenon I will tell you about called “Stall and Woosh” which can explain weight loss plateaus and will show you how a plateau isn’t exactly what you think. Exploring the scientific side of weight loss has helped me tremendously. Hopefully the posts in this series will help someone else.

Today, I’m going to talk about my diet strategy, calories in – calories out. This is the most straightforward diet that I know of, is based on scientific law, and has worked for anyone who has correctly applied it. I’ve tried the Weight Watchers points system, Nutrisystem, Atkins, and several other diets, mostly hand written and copied thousands of times on a Xerox machine, and have come to the conclusion that for me, calories in – calories out works the best. It’s all simple math and physics.

First, let’s look at how weight loss works. One pound is equal to 3500 calories (energy units). The average 150 lb person burns 1800 calories, or units of energy, per day for someone with a sedentary lifestyle (your personal Basal Metabolic Rate can be calculated by a doctor or estimated using a BMR calculator). In order to lose one pound, you must create a deficit of 3500 calories. On a 1200 calorie per day diet, a deficit of 600 calories per day occurs. That means that it will take six days for me to lose one pound, provided I stay within that 1200 calorie per day limit.

Let’s add in exercise. Each mile I run burns roughly 100 calories. I’m currently running approximately 10 miles per week, burning about 1000 calories, or .28 pounds. If I follow my diet to the letter, and run five days per week, I can expect to lose 1.28 pounds per week.

On the other side of the coin, let’s explore weight gain. I had gained 100 lbs over an 8 year period. It isn’t that hard to gain weight, and the pounds can sneak up on you even when you don’t think you’re doing that badly. A seemingly normal diet can hold more calories than we’re even aware. A typical day for me before I began my diet, and on a day that I cooked a “normal” dinner and not one of my gourmet masterpieces, would include:

• Two Pop Tarts for breakfast at 400 calories. 
• A pack of cookies or nabs in the afternoon (I rarely ate lunch) at 200 calories. 
• Dinner might be a plate of spaghetti, 329 calories, 2 slices garlic bread, 412 calories, and a salad with 100 Island 200 calories. 
• In the evening, I usually had 3 glasses of wine or beer while I cooked dinner and later watched TV - 381 calories. 
• TV time snacks. I’m going to lowball with microwave popcorn at 350 calories. 

I am up to 2272 calories for the day. Although it doesn’t sound like a lot, this is 472 calories above the 1800 calorie target. The thing about the human body is that when it finds extra calories, it stores those calories for energy that may be needed later. These calories are converted and stored as fat. This means that it would take only 7 days of this type of food to gain one pound, and eating every day like this for one year would net a weight gain of 52 lbs. Those foods I listed in my normal day don’t seem like that much until you break down the calorie count. Now take into consideration vacations, holidays, birthdays, dinner and drinks with friends on the weekends, and other events where food is the main focus. Talk about disaster!

Understanding the way calories work is an important part of weight loss and maintenance. With mainstream diets, you don’t have the advantage of learning the calorie count of foods. On the calories in – calories out method, you begin to memorize the calorie counts of foods. When going out to eat, you can then easily calculate the calories in any meal by adding the calories of the ingredients. With mainstream diets you don’t learn to eat differently. You end up following the plan to the letter, and sometimes only eat pre-packaged meals, and when you hit your weight loss goal and go off of your "diet", you go back to old habits. In a year or two, you’ve gained back all the weight and then can’t understand why.

Once I’ve hit my weight loss goal, I will have to tinker with the number of calories I need for maintenance. The 1800 a day is a good starting point. From there, I can monitor how my weight fluctuates by the week.  If I’m still losing weight, I can up my calorie intake. If I’m gaining, I can lower it again. I know that I will always have to count calories and pay close attention to the scale to prevent myself from falling back into those old habits. That’s fine with me too. I’ve developed the habit of weighing myself religiously and logging calories on my app. It only takes a few minutes each day.

Those are the basics of calories in – calories out, and is my diet strategy. More “Weight Loss 101” posts will be coming soon! Please let me know if there is something you’d like for me to discuss.

Low Calorie Meal Options

I was asked by a friend to get together a week’s worth of recipes that I use on my diet. I then had requests from other friends to be included in the list. This is what I’ve come up with. The following seven dinner recipes are mine and the pictures are what I actually made. Everything is portioned to serve four, but quantities can be adjusted easily for a larger or smaller group.

I have only included dinner recipes, but will share with you some of the options I use for breakfasts, lunches, and snacks. All of these are in my rotation, and have yielded a 68 lb weight loss over a six month period as of today.

I keep my calorie count to 1200 per day. Men will need more calories to function. Please check with your doctor before starting any diet plan. 

Breakfasts:

1 envelope Quaker instant oatmeal – 100 – 130 calories (depending on flavor)

-Or-

2 hard-boiled eggs – 140 calories

-Or-

Egg and Cheese Muffin: - 190 calories

• ·         Thomas’ Lite English muffin
• ·         Scrambled egg
• ·         Sargento thin sliced cheddar (1 slice)

-Or-

Vegetable and Cheese Omelet - 205

• ·         2 Eggs
• ·         ½ oz shredded cheddar
• ·         ½ Green pepper
• ·         ½ onion

Lunches and Snacks

Garden salad – 2 Cups salad with raw vegetables – 30 calories (add dressing calories)

Shrimp cocktail – 8 large shrimp with sauce – 150 calories

Raw Vegetable plate with 1 oz Cheddar – 125 Calories (add calories for using dips)

2 Cups cubed Cantaloupe/Watermelon/Pineapple/Honey Dew – 120/96/200/128 Calories (respectively)

Turkey wrap (Made with Xtreme Wellness Low Carb Wraps) – 250 calories

• ·         1 – 50 calorie wrap
• ·         4 oz sliced turkey cold cuts
• ·         Lettuce
• ·         Tomato

I always see how many calories I have at the end of the day. I try to supplement by indulging my cravings. Some days I have enough to have a bowl of popcorn and a beer with a movie. Depending on the number of calories left after that, I may have 1-3 pieces of chocolate! Some of my guiltLESS pleasures include:

1-3 Hershey minis – 42 calories EACH

¼ cup popcorn – (pop in an air popper and use spray butter and sea salt) – 160 calories

1 Craft beer, such as a porter or stout – 200 calories (average)

2 oz bourbon with Diet Coke – 140 calories

Pudding Pie with Whipped Cream – 180 calories

• ·         1 Keebler mini graham cracker pie crust (100 cal)
• ·         1 container sugar free pudding (chocolate is my go to) (60 cal)
• ·         2 Tbs lite Cool Whip (20 cal)

·          

Banana Pudding with Whipped Cream – 205 calories

• ·         1 Keebler mini graham cracker pie crust (100 cal)
• ·         1 container vanilla sugar free pudding (60 cal)
• ·         ¼ banana, sliced (25 cal)
• ·         2 Tbs lite Cool Whip (20 cal)

Angel Food Cake with Fruit and Whipped Cream – 210 calories

• 1/12 Angel Food cake – 120
• 1 Container fruit cup no sugar added (check calories on package) (70 cal)
• 2 Tbs Lite Cool Whip – (20 cal)

Here are some great brands I use.

ON TO DINNER!

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Teriyaki Chicken and Mushrooms with Roasted Vegetables

Servings: 4

Calories: 264

Total time: 30 minutes

Chicken and Mushrooms

4 Boneless, skinless chicken thighs (approx. 4 oz each)

1 pint baby portabella or other mushrooms, cleaned and quartered

3 Tbs Teriyaki sauce

2 Tbs Sweet Chili sauce

Cooking spray

Salt & Pepper to taste

Heat pan and spray with cooking spray. Cut chicken thighs into bite sized pieces, sprinkle with salt and pepper to taste. Add chicken and mushrooms to hot pan and drizzle with teriyaki and sweet chili sauce. Sautee’ until done, but do not overcook.

Roasted Vegetables

2 Zucchini

2 Yellow squash

1 lb Fresh green beans

Kosher salt (to taste)

Cooking Spray

Preheat oven to 450°. Line a sheet pan with aluminum foil and spray with cooking spray. Cut zucchini and squash into ¼” rounds and place on sheet pan, slightly overlapping the edges. Cut ends from green beans and cut in half. Scatter on sheet pan. Spray with cooking spray and sprinkle with kosher salt. Roast in oven for 20-25 minutes.

Pulled Chicken Tostadas with Black Beans

Servings: 4 (1 serving = 2 tostadas – Picture showing three nets 700 calories)

Calories: 480

Total time: 60 minutes

Pulled Chicken Tostadas with Black Beans

1 lb Boneless, skinless chicken breast, boiled, baked, or roasted, shredded

1 Cup shredded mild cheddar

8 Corn tostada shells

1 Can Fat Free Refried Beans (I use Casa Mamita)

Shredded lettuce

2 Medium tomatoes, diced

8 Tbs Pace Picante Sauce

3 Tbs Taco seasoning

1 Can black beans

Cook boneless, skinless chicken breast, Shred and season with taco seasoning. Spread refried beans over tostadas with a knife. Pile on chicken mixture, dividing equally among 8 tostadas. Add cheddar to each tostada, dividing equally. Microwave 2 at a time on serving plate for 30 seconds to melt cheese. Add shredded lettuce, tomatoes, and picante sauce. Serve with black beans.

Baked Flounder with Bullion Orzo and Raw Veggies

Servings: 4

Calories: 240

Total time: 30 minutes

Baked Flounder

1 lb Flounder

Old Bay Seasoning

Cooking Spray

Preheat oven to 450°. Line sheet pan with aluminum foil and spray with cooking spray. Place flounder onto sheet pan and sprinkle generously with Old Bay. Bake for 20-25 minutes until fish flakes. Do not overcook.

Bullion Orzo

1 Cup orzo

1 Chicken bouillon packet or cube

Water

2 Green onions, chopped

Cook orzo to package instructions, adding bullion to water. Sprinkle with green onion.

Raw Veggies

12 Grape tomatoes

1 Cucumber

Cut grape tomatoes in half. Slice cucumber. Serve raw.

	Teriyaki Shrimp with Roasted Asparagus, Carrots, and Bullion Orzo

Servings: 4

Calories: 358

Total time: 30 minutes

Teriyaki Shrimp

1 lb Shrimp, peeled and deveined

Teriyaki Sauce

Cooking Spray

Green onions, chopped

Marinade shrimp at least one hour in teriyaki sauce. Preheat oven to 450°. Line sheet pan with aluminum foil and spray with cooking spray. Place vegetables onto sheet pan and spray top with cooking spray. Sprinkle with kosher salt. Roast for 20-25 minutes until carrots are tender. Serve over orzo and sprinkle with green onions.

Bullion Orzo

1 Cup orzo

1 Chicken bouillon packet or cube

Water

Cook orzo to package instructions, adding bullion to water.

Roasted Asparagus and Carrots

1 lb Asparagus, woody ends cut off

½ lb Carrots

Kosher salt (to taste)

Cooking Spray

Preheat oven to 450°. Line a sheet pan with aluminum foil and spray with cooking spray.. Scatter vegetables on sheet pan. Spray with cooking spray and sprinkle with kosher salt. Roast in oven for 20-25 minutes, until carrots are fork tender.

Grilled Pork Chop with Italian Green Beans and Salad

Servings: 4

Calories: 456 (Add calories for your choice of salad dressing)

Total time: 30 minutes

Grilled Pork Chops

4 – 4oz pork chops

1 Tbs Olive Oil

Meat Tenderizer

Allow the pork chops to come to room temperature. Preheat grill (you want this screaming hot). Lightly coat both sides of the pork chops with olive oil. Sprinkle meat tenderizer on both sides. Place on hot grill for five minutes, then turn ¼ turn. Let cook another five minutes. Flip pork chops and cook five minutes on the other side. Turn ¼ turn and cook an additional five minutes. Flipping causes the pretty score marks on the meat.

Italian Green Beans

2 cans Italian green beans, drained and rinsed (important to remove extra sodium)

Water

Kosher salt (optional)

Prepare green beans to instructions

My Usual Salad

Iceberg lettuce

Baby spinach

Chopped tomatoes

Chopped cucumber

Chopped green pepper

Chopped carrots

Shredded cheddar (1/2 oz per salad)

Real bacon bits (1/2 oz per salad

Croutons (6 per salad)

 

Broiled Salmon with Roasted Brussels Sprouts and Carrots

Servings: 4

Calories: 278

Total time: 30 minutes

Broiled Salmon

4 – 6oz Salmon fillets

1 Tbs Olive Oil

Salt & Pepper to taste

Preheat broiler on its low setting, or preheat on bake to 500°. Lightly coat salmon with olive oil. Sprinkle generously with salt and pepper. Broil in oven to desired doneness. (Fish should be firm to the touch but not tough)

Roasted Brussels sprouts and Carrots

1 lb Brussels sprouts, cut in half

½ lb Carrots

Kosher salt (to taste)

Cooking Spray

Preheat oven to 450°. Line a sheet pan with aluminum foil and spray with cooking spray.. Scatter vegetables on sheet pan. Spray with cooking spray and sprinkle with kosher salt. Roast in oven for 20-25 minutes, until carrots are fork tender.

Shrimp and Summer Vegetable Medley with Angel Hair Pasta

Servings: 4

Calories: 374

Total time: 30 minutes

Shrimp and Summer Vegetable Medley

1 lb Shrimp, peeled and deveined

2 Zucchini, cubed

1 Yellow (or green is fine) bell pepper, diced

1 medium onion, diced

1 large tomato, diced

1 Tbs Olive Oil

Salt & Pepper to taste

Heat olive oil in pan until shimmering. Sautee’ zucchini, onion, and bell pepper until tender. Add shrimp and cook until pink. Season with salt and pepper. Serve over angel hair pasta.

Angel Hair Pasta

8 oz dry angel hair pasta

Water

Kosher salt

Make pasta according to package directions.