started dieting on May 15, 2020. Welcome to day 57 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 23.

Yesterday, I devised the following plan to manage my calorie intake.

  • 12 am – Sleep Thru (calories for this interval are added to 6 am breakfast)
  • 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 12 pm lunch)
  • 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.

Here’s how it went down… I rounded the 6 repeatings to .67, which brings the day’s total to 2,000.4 calories. That’s close enough. If I want to get down to 1,500 calories, I have to reduce each 2 hour allotment to 125 calories. Using this method, I will choose not to tolerate calorie overages. Going over the calorie limit on one meal will require an equal deduction of calories from the next meal. In the same way, if I do not use all of my calories at one meal, those remaining calories will carry over to the next meal. Since the cumulative per meal calories will likely add up quickly, I will try to limit per meal calories over the initial allotment (166.67) to half of the running total which includes carry over calories. The final daily calorie intake should equal 2,000 or less.

————— MY FOOD MEMO FOR SATURDAY, JULY 12, 2020 —————

My Daily Food Diary – Day (57) 23

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 BEDTIME FOOD & DRINKS

Saturday, 10 pm Snack at bedtime (166.67 calories allotted)

  • 1 Cup of Captain Crunch Cereal – 150 calories
  • 1/4 Cup of Almond Milk – 20 calories
  • Total Bedtime Snack Calories = 170 (3.33 calories over allotment)
  • Now, go to sleep.
SUNDAY FOOD & DRINKS

Sunday, 12 am Snack – Try to Sleep Through (166.67 – 3.33 = 163.34 calories allotted)

  • None – 0 calories
  • Total 12 am Snack Calories = 0

Sunday, 2 am – Overnight Snack (166.67 + 163.34 = 330.01 calories allotted)

  • None – 0 calories
  • Total 2 am Overnight Snack Calories = 0
  • Slept through 2 am. I usually would not have eaten since 8 pm the previous night. I think adding the 10 pm snack helped me get through the night.

Sunday, 4 am Overnight Snack – Try to Sleep Through (166.67 + 330.01 = 496.68 calories allotted)

  • None – 0 calories
  • Total 4 am Overnight Snack Calories = 0

Sunday, 6 am Breakfast (166.67 + 496.68 = 663.35 calories allotted)

  • None – 0 calories
  • Total Breakfast Calories = 0
  • Slept through 6 am. Woke up at 7:13 am. Not my target, but still hours earlier than usual.

Sunday, 7:30 am Snack (166.67 + 663.35 = 830.02 calories allotted)

  • 400 mL of Almond Milk (13.53 fl oz) – 135.3 calories
  • 2 Pkgs of Instant Oatmeal with Raisins, Dates, and Almonds – 280 calories
  • Total 8 am Snack Calories = 415.3 (414.72 calories under allotment)

Sunday, 9:30 am Snack (166.67 + 414.72 = 581.39 calories allotted)

  • 1/8 Bottle of Peach Fruit Mist Sparkling Water (8.45 fl oz) – 0 calories
  • 1 Pear – 102 calories
  • 1 Wint’O Green Mint – 15 calories
  • Total 10 am Snack Calories = 117 (464.39 calories under allotment)

Sunday, 12 pm Lunch (166.67 + 464.39 = 631.06 calories allotted)

  • 1/8 Bottle of Peach Fruit Mist Sparkling Water (8.45 fl oz) – 0 calories
  • 1 1/2 Pkg. of Strawberry Fruit Snacks – 120 calories
  • Total 12 pm Lunch Calories = 120 (511.06 calories under allotment)

Sunday, 2 pm Snack (166.67 + 511.06 = 677.73 calories allotted)

  • 1/8 Bottle of Peach Fruit Mist Sparkling Water (8.45 fl oz) – 0 calories
  • 1/2 Pkg. of Strawberry Fruit Snacks – 40 calories
  • Total 2 pm Snack Calories = 40 (637.73 calories under allotment)

Sunday, 4 pm Dinner (166.67 + 637.73 = 804.4 calories allotted)

  • 1/8 Bottle of Peach Fruit Mist Sparkling Water (8.45 fl oz) – 0 calories
  • 1 Cup of Cooked, White Rice – 206 calories
  • 1 Slice of Banquet Salisbury Steak – 180 calories
  • Total 4 pm Dinner Calories = 386 (418.4 calories under allotment)
  • I normally would have eaten dessert with this meal. However, in keeping with my effort to eat only half of the allotted calories at each 2 hour interval, I tried to wait until the next allotment to eat something else. This ability to resist eating in the moment is a skill that I do attribute to the Beck Diet plan. It teaches you to deal with cravings and to eat slowly and notice when you are full in order to avoid overeating. Although I would normally keep eating, I did notice that I felt full and was able to stop eating and wait three hours.

Sunday, 7 pm Snack (166.67 + 418.4 = 585.07 calories allotted)

  • 1 Twix Ice Cream Bar – 250 calories
  • Total 6 pm Snack Calories = 250 (335.07 calories under allotment)
  • Even though I increased my daily calorie limit from 1,500 to 2,000, I still wound up just under 1,500 calories by 7 pm.

Total Calories Consumed as of 6 pm: 170 + 0 + 0 + 0 + 0 + 415.3 + 117 + 120 + 40 + 386 + 250 = 1,498.3.  2,000 – 1,4988.3 = 501.7 calories remain of my 2,000 calorie limit as of 7 pm.

PM Notes

  • Take night meds.
  • Listen to music.

——————— 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 56. View my weight-loss journey in pictures on Google Photos. Hungry? Check out my cookbook for some awesome recipes!


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