started dieting on May 15, 2020. Welcome to day 56 of my weight loss journey. I started the Beck Diet by Dr. Judith S. Beck on day 45. I skipped ahead and am now on day 22.

According to healthline, the average woman needs to eat about 2,000 calories per day to maintain her weight, and 1,500 calories per day to lose one pound of weight per week. (The average man needs 2,500 calories to maintain, and 2,000 to lose one pound of weight per week.)

I’ve been struggling to stay under 1,500 calories every day. In my original weight loss plan, I allowed myself 2,500 calories on days when I worked and only 1,500 calories on days when I was not scheduled to work.

As of recently, I am working 7 days a week unless I have a doctor’s appointment. On days when I have been under 1,500 calories and working, I have awoken the next day feeling like I’ve had a sugar crash (could be a headache, stuffy head, runny nose, energy drain). After eating, all of my symptoms go away – because I am sensitive to sugar. This tells me that my sugar is likely crashing overnight, now that I am sleeping more than 8 hours and not eating midway through the night.

Although I am not a diabetic, I am hypoglycemic among other things, so I must have calories about every two hours to avoid passing out from an energy depletion. It is better for me to eat several small meals, rather than skipping early meals and eating a large dinner. However, I am finding it challenging to break the habit of sleeping through breakfast and sometimes lunch also on days when I work the mid-day shift, then having a high calorie meal after work before going to sleep at night.

I have a plan to restructure my calorie intake. It involves interrupting my sleep to take in a low-calorie snack, then going back to sleep until breakfast time. I used to eat a midnight snack because I was not going to sleep before midnight and I felt the urge to eat. I never felt ill the next morning and I did not sleep 8 hours. The problem is that I was already over 3,500 calories before taking in the midnight snack. 3,500 calories is equal to one pound of weight gain. So, I was basically gaining at least a pound every day.

My weight currently fluctuates between 245 and 250 pounds every day. I had lost 5 pounds since beginning the Beck diet, but just off the scale at 8:45 pm tonight, I weighed 249 again (so I re-gained 4 pounds).

I am going to google diets for hypoglycemia and see if an overnight snack, or anything else I could change, is recommended. So here’s what I found…

According to Medical News Today, hypoglycemia is low blood sugar that can cause headaches, weakness, and anxiety… A person should always try to eat breakfast as soon as possible after waking up, as blood sugar levels may have dropped during the night… People with hypoglycemia should try to include small, nutritious snacks in between meals to keep blood sugar levels constant and ensure they are having enough vitamins, minerals, healthy fats, proteins, and fibrous carbohydrates in their diet. Eating one snack mid-morning, another mid-afternoon, and something small close to bedtime can help keep blood sugar levels stable throughout both the day and night.

So it seems my hypothesis was correct. My sugar is likely crashing overnight and because I am sleeping through breakfast and sometimes lunch too, I am compromising my immune system – hence the ill feelings the next day. I already eat snacks after every meal, I’m just used to chips and cookies and it’s hard to eat a single serving at a time.

I am going to try something different. I am going to take 2,000 calories and divide it into equal parts over the course of a 24 hour period… So that’s 2,000 calories / 24 hours = 83.33 (with 3 repeating) calories per hour.

If I divide the day into equal two hour time slots, there are 12, two hour time slots every day. That’s 83.33 (with 3 repeating) calories * 2 hours = 166.66 (with 6 repeating) calories per two hour time slot. If I factor in 8 hours of sleep time (breaking the night up into two equal parts of four hours each) and waking up earlier to avoid skipping breakfast and lunch, here is what my day and night would look like…

  • 12 am – Sleep Thru (calories for this interval are added to 2 am snack)
  • 2 am – Snack + Missed 12 am Snack – 333.33 (with 3 repeating) calories
    After snack, go back to sleep for 4 hours until breakfast at 6 am.
  • 4 am – Sleep Thru (calories for this interval are added to breakfast)
  • 6 am Breakfast + Missed 4 am Snack – 333.33 (with 3 repeating) calories
  • 8 am Snack – 166.66 (with 6 repeating) calories
  • 10 am Snack – 166.66 (with 6 repeating) calories
  • 12 pm Lunch – 166.66 (with 6 repeating) calories
  • 2 pm Snack – 166.66 (with 6 repeating) calories
  • 4 pm Snack – 166.66 (with 6 repeating) calories
  • 6 pm Dinner – 166.66 (with 6 repeating) calories
  • 8 pm Snack – 166.66 (with 6 repeating) calories
  • 10 pm Snack at bedtime – 166.66 (with 6 repeating) calories
    Sleep 4 hours until snack time at 2 am.

The hardest part won’t even be waking up in the middle of the night, since I’m over forty and usually have to get up during the night anyway to use the bathroom (LOL). The hardest part will be keeping the calorie intakes to equal portions. Most likely I would be over on some intervals and under on others. It’s too late to try the above plan this morning, but I will start with the 10 pm hour as of this post. Tomorrow, we’ll see just how many calories I actually take in.

————— MY FOOD MEMO FOR SATURDAY, JULY 11, 2020 —————

My Daily Food Diary – Day (56) 22

Current Weigh In: As of Saturday, July 11, I weighed in at 249 pounds – one pound less than the weight I was after finding out I was misreading my scale. I have lost 5 pounds and gained 4 pounds since beginning the Beck diet. My next weigh in is Saturday, July 18th.

AM Notes

SATURDAY FOOD & DRINKS

Saturday Overnight Snack

  • None – 0 calories
  • Overnight Snack Calories = 0

Saturday Breakfast at 7:30 am

  • None – 0 calories
  • Total Breakfast Calories = 0
  • I slept through breakfast at 7:30 am and the morning break at 9:30 am.

Saturday Morning Break / Snack at 10:30 am

  • 1/8 Bottle of Peach Fruit Mist Sparkling Water (8.45 fl oz) – 0 calories
  • 8 oz of Almond Milk – 80 calories
  • 1 Sausage, Egg, and Cheese Croissant – 410 calories
  • Total Breakfast Calories = 490

Saturday Lunch at 1:30 pm

  • 1/2 Bottle of BodyArmor Fruit Punch (15 fl oz) – 105 calories
  • 1 Snack Stick of Sharp Cheddar Cheese – 80 calories
  • Total Lunch Calories = 185

Saturday Afternoon Break / Snack at 3:30 pm

  • 1/2 Bottle of BodyArmor Fruit Punch (15 fl oz) – 105 calories
  • 1 Snack Stick of Sharp Cheddar Cheese – 80 calories
  • Total Afternoon Break / Snack Calories = 185

Saturday Dinner at 6:00 pm

  • 1/2 Can of Sprite – 95 calories
  • 1/2 Bag of Spring Mix Salad – 15 calories
  • 1/2 cup of Cooked, Diced Skinless Chicken Breast – 74 calories
  • 1 oz of Sugar Snap Peas – 10 calories
  • 3 Tbsp of Dorothy Lynch Salad Dressing – 150 calories
  • 5 Mini Chips Ahoy Cookies – 140 calories
  • Total Dinner Calories = 484

Saturday Dinner Break / Snack at 8:00 pm

  • 1/8 Bottle of Peach Fruit Mist Sparkling Water (8.45 fl oz) – 0 calories
  • 1/2 Can of Sprite – 95 calories
  • 24 Corn Chips – 320 calories
  • 1/2 Pkg. of Roasted Almonds – 170 calories
  • Total After Dinner Break calories = 415

Total Calories Consumed: 0 + 0 + 490 + 185 + 185 + 1,774 calories as of 8:00 pm. 1,774 – 1,500 = 274 calories over my 1,500 calorie limit as of 8:00 pm. 

PM Notes

  • Take night meds.

——————— END ———————

Best of Mental Health and Wellness,

Goodnight.

——————— END ———————

Follow my weight loss journey from the beginning on Facebook. Read My Weight-Loss Journey Day 53. View my weight-loss journey in pictures on Google Photos. Hungry? Check out my cookbook for some awesome recipes!


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