started dieting on May 15, 2020. Welcome to my journey. So far, I had maintained the same weight (250) for two months. Then I found the Beck Diet. I have lost 2 pounds since beginning to read 2 books by Dr. Judith S. Beck about her diet plan.

The other day, I decided to start counting calories again since my backup diet costs too much for my journey right now. Although I went to the grocery store to get ingredients for meals on the African Heritage Diet, many of the items could not be found. I decided to return to my original diet plan, recording what I eat and drink every day.

Back to the Beck Diet, Chapter 7, Week 3 – Go: Start Your Diet

  • Day 15: Monitor Your Eating explains the benefits of writing down what you eat. It helps you stay accountable to your diet plan.
  • Day 16: Prevent Unplanned Eating.
  • Day 17: End Overeating.
  • Day 18: Change Your Definition of Full.
  • Day 19: Stop Fooling Yourself. Don’t underestimate your portions – weigh or measure the food you are eating for accurate calorie counts.

Now this is fitting, Day 20 is “Get Back On Track.” Since I already know that I am likely to go over my calorie limit tonight with it being Independence Day and my family is cooking out, I will save Day 20 for tomorrow. This is part of the Beck Diet – to plan when you will splurge and not have it be a spur-of-the-moment thing that you will feel guilty about. When your splurge is planned, then you can plan to get back on track as soon as possible.

————— MY FOOD MEMO FOR SATURDAY, JULY 4, 2020 —————

Happy Independence Day!

My Daily Food Diary – Day (49) 15

Current Weigh In: As of Saturday, June 6 (Day 21) of my weight-loss journey, I weighed in at 250 pounds. That means I am at the same weight since finding out I was misreading my scale. My next weigh in is Saturday, July 11th.

AM Notes


Saturday Overnight Snack

  • 1/4 L of Water (8.45 fl oz) – 0 calories
  • Overnight Snack Calories = 0

Even though I woke up around 4:30 am and was hungry, I drank water and did my daily devotional, then went back to sleep.

Saturday Breakfast at 8:30 am

I had planned to eat oatmeal, but opted for a croissant instead (Beck calls it unplanned eating when you eat what was not previously on your menu). Since I did not have to work, I went back to sleep.

  • 1 Croissant – 330 calories
  • 1/4 Bottle of BODYARMOR Fruit Punch (7 fl oz) – 52.50 calories
  • Total Breakfast Calories = 382.50

Saturday Morning Break / Snack

  • None – 0 calories
  • Total Morning Break Calories = 0

Saturday Lunch at 11:30 pm

  • 1/4 Bottle of BODYARMOR Fruit Punch (7 fl oz) – 52.50 calories
  • 3 Rice Rolls – 120 calories
  • Total Lunch Calories = 172.50

Saturday Afternoon Break / Snack

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

Saturday Dinner

  • 1 Bacon Cheddar Bratwurst – 310 calories
  • 1 Hawaiian Sweet Hot Dog Bun – 130 calories
  • 1 Serving of Candied Yams – 420 calories
  • 3/4 Pint of Cookies N’ Cream Ice Cream – 1,100 calories
  • 9 Cream Filled Cookies – 450 calories
  • Total Dinner Calories = 2,410 calories

Saturday Dinner Break / Snack

  • None – 0 calories
  • Total After Dinner Break calories = 0

Total Calories Consumed: 0 + 382.50 + 0 + 172.50 + 0 + 2,410 + 0 = 2,965 calories as of 4:00 pm

PM Notes

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

Best of Mental Health and Wellness,


——————— END ———————

Follow my weight loss journey from the beginning on Facebook. Read My Weight-Loss Journey Day 48. View my weight-loss journey in pictures on Google Photos. Hungry? Check out my cookbook for some awesome recipes!

Creative Commons License  This work is licensed under a Creative Commons Attribution-NonCommercial-NoDerivatives 4.0 International License. Contact My Psych Teacher for more information.
© My Psych Teacher University, a Division of My Psych Teacher LLC. All Rights Reserved. Like Us on Facebook.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: