I started dieting on May 15, 2020. Yesterday, I created a daily agenda. Today, I want to develop a healthy meal plan that works well with my endomorph body type.

My Fast Track Meal Plan

My Fast Track Meal Plan is a weekly program to re-train the metabolism and promote weight loss. The suggested mealtimes accompany a fasting regimen that gradually transitions to a low-calorie diet.

This is is my personal program. I developed it by trial and error. It may not work for you; and as always, you should consult your physician before beginning any fasting regimen. 

Review these resources from my shineonpurpose blog:

My Fast Track Week One

For the first full week of my modified Fast Track (starting tomorrow – my weight-loss journey days 7 to 13), I will concentrate on reducing my calorie intake and reducing my cravings for high fat and processed foods. I want to start eating more fruits and vegetables.

My meals for week one will be during breakfast, lunch and dinner hours, with a snack after each meal. My goal is to eat within a 2,500 calorie per day limit. I am not focusing on eating specific foods. I will eat small potions of basically whatever I want (within reason) as long as I don’t go beyond my calorie limit.

My Fast Track Week Two

For the second full week of my Fast Track (my weight-loss journey days 14 to 20), I will fast from rising until noon, taking no food and drinking only water during fasting hours.

My meals for week two will be during lunch and dinner hours, with a snack after each meal. My goal is to eat within a 2,000 calorie per day limit.

My Fast Track Week Three

For the third full week of my Fast Track (my weight-loss journey days 21 to 27), I will fast from rising until 3 pm, taking no food and drinking only water during fasting hours.

My meals for week three will be during a late lunch and dinner hours, with a snack after each meal. My goal is to eat within a 1,500 calorie per day limit.

My Fast Track Week Four

For the fourth full week of my Fast Track (my weight-loss journey days 28 to 34), I will fast from rising until 6 pm, taking no food and drinking only water during fasting hours.

My meals for week four will be during dinner hours, with a snack before bedtime. My goal is to eat within a 1,200 calorie per day limit. By the end of this week (after about a month of dieting), I want to have a cumulative weight loss of at least 10 pounds.

My Fast Track Week Five

For the fifth full week of my Fast Track (my weight-loss journey days 35 to 41), I will have a liquid diet of water, juices, and other nutritious drinks such as fruit smoothies all day. I will not eat any solid foods.

My goal is to consume 1,200 calories or less per day. I will focus on cleansing my system. By the end of this week, I want to have a cumulative weight loss of at least 15 pounds.

My Fast Track Week Six

For the sixth full week of my Fast Track (my weight-loss journey days 42 to 48), I will transition to a low-calorie vegetarian diet. I will eat plenty of fruits and vegetables. My goal is to consume 1,200 calories or less per day. By the end of this week, I want to have a cumulative weight loss of at least 20 pounds.

My Fast Track Weeks Seven Through Fifteen

For the seventh full week of my Fast Track (my weight-loss journey days 49 to 55), I will transition to a low-calorie, low-carb diet. My goal is to consume 1,200 calories or less per day. By the end of this week, I want to have a cumulative weight loss of at least 25 pounds.

At this point, I will continue eating 1,200 calories or less each day and working out. My goal is to lose 5 pounds per week (20 pounds per month) until I have lost 108 pounds and reach my goal weight of 160 pounds.

Next is my daily food memo for day 6 of my weight-loss journey.

—————- MY FOOD MEMO FOR MAY 22, 2020 —————-

My Daily Food Diary – Day 6

Today’s starting weight at waking: 268 lbs. I have lost 2 lbs since beginning this blog.

AM Notes

  • Take morning meds.
  • Take daily vitamins. I take a Nutrilite Women’s Pack everyday.
  • Today’s work schedule is 8:45 am to 5:40 pm.

Friday Exercise

  • Walking around at work from 8:45 am to 5:40 pm.
  • I’m taking the 7 day challenge. This is is my third day.

Friday Food & Drinks

Friday Breakfast at 8:55 am

  • 1/2 L of Bottled Water (16.9 fl oz) – 0 calories
  • 1/4 L of Mango Juice (8.45 fl oz) – 100 calories
  • 1 Pancake and Sausage Corndog – 200 calories
  • Total Breakfast Calories = 300

Friday Morning Break / Snack at 10:54 am

  • 1/4 L of Mango Juice (8.45 fl oz) – 100 calories
  • 1 Cup of Fresh Fruit – 100 calories
  • 2 Pkgs of Fruit Snacks – 160 calories
  • Total Morning Break Calories = 360

Friday Lunch at 2:30 pm

  • 1/4 L of Mango Juice (8.45 fl oz) – 100 calories
  • 1 Cup of Fresh Fruit – 100 calories
  • 4 Rice Rolls – 160 calories
  • 1 Snickers Ice Cream Bar – 250 calories
  • 1 Ppepperoni Pizza Pocket – 290 calories
  • 1 Snickers Ice Cream Bar – 250 calories
  • Total Lunch Calories = 1,150

Friday Afternoon Break / Snack at 3:52 pm

  • None – 0 calories
  • Total Afternoon Break / Snack Calories = 0

Friday Dinner at 6:30 pm

  • 1/4 L of Bottled Water (8.45 fl oz) – 0 calories
  • 1 Simply Steamers Unwrapped Burrito Bowl – 270 calories
  • 2 Chicken Egg Rolls – 240 calories
  • Total Dinner Calories = 510

Friday After Dinner Break / Snack at 8:30 pm

  • 1/4 L of Bottled Water (8.45 fl oz) – 0 calories
  • Total After Dinner Break calories = 0

Total Calories Consumed: 300 + 360 + 1,150 + 0 + 510 + 0 = 2,320

2,500 – 2,320 = 180 calories remain as of 8:30 pm

My Friday Water Intake: 1 L (33.8 fl oz, close to four 8 oz glasses)

PM Notes

  • Take night meds.
  • Record weight at bedtime.
  • Record today’s weight-loss / gain.
  • Note tomorrow’s work schedule: I am not scheduled to work Saturday.
  • Set alarm for tomorrow morning.

——————— END ———————

————– MY DAILY WEIGHT-LOSS JOURNAL FOR MAY 22, 2020 ————–

My Daily Food Journal – Day 6

Daily Reflection & Goal Setting

What is My Mental State?

At work I am trying to engage more with the customers. I want each person to feel heard and properly attended to. I am smiling more – even behind a mask. This is giving me endorphins and improving my mid throughout the day.

I feel good about developing the discipline it takes to lose weight. I am sticking to my calorie limit. I feel confident that as that limit is reduced in the coming weeks, I will be able to adapt. I believe that I can meet my  weight-loss goals.

Today I read on healthline.com that

Staying accountable can help increase weight loss. Weighing yourself daily, keeping a food journal and pairing up with a friend are all effective strategies to enhance weight loss.

Well, I’m doing all of that. I guess I’m off to a good start.

Tomorrow’s Goal(s)

I have tomorrow off from work. I want to spend some time studying for my online seminary classes

——————— END ———————

Follow my weight loss journey from the beginning on Facebook. Read My Weight-Loss Journey Day 5. Read My Weight-Loss Journey Day 7. View my weight-loss journey in pictures on Google Photos. Hungry? Check out my cookbook for some awesome recipes!

 

 

© My Psych Teacher. All Rights Reserved.

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