Everything I ate in 10 Days

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I'm always curious about what other people are eating, aren't you? Sometimes it's as innocent as feeling like I am in a rut and need some inspiration and other times my motives aren't so pure... I want to know what you eat so I can look like you! I know I can't be alone in this curiosity, so I decided to track everything I ate for 10 days. I did this for 2 reasons:

  1. To be transparent with you all about what I eat (good or bad)
  2. To bust some myths about food and health/weight loss

A word of caution...

Please don't start tracking your own food intake! As you can read in this post and this post, I strongly believe that counting calories is unhealthy. In fact, I have purposely stopped tracking my food at 10 days because I can feel negative changes happening in my head regarding my food intake. I know that for my own health, and sanity, I need to focus on eating lots of good food that makes me feel good and not worry about if my calories are too high or too low, if fat intake is too low, if carb intake is too high, etc.

In my "Quick Start Guide to Healing Your Body with Food" my last point talks about the importance of listening to your body. This is how I prefer to "monitor" my "diet." If I am hungry, I eat. If I want something salty, I eat something salty.

I trust my body.

That being said, it took time to get here. Eating within the guidelines of the GAPS diet allowed me to be free to eat whatever I wanted and however much I wanted without guilt or worry. I now feel comfortable enough to "cheat" and still not feel guilty or punish myself with restriction later on. That's a good sign of healthy eating habits!

This is going to be a lengthy post...

Recording every food I ate at every meal is a lot of information! I will be writing down what foods I ate and in what amounts. I am also including the information given for calories, amounts of fats, carbs, proteins, etc. Because I used my fitbit tracker to record both my food intake and my real-time activities, you'll get a very accurate picture of how many calories I consumed versus expended. It also takes into consideration the fact that I am nursing.

Remember, this is not a lesson in what you should be eating! We are all different, and my own diet is not perfect. I merely want to be transparent about my diet and show you that I don't eat kale for every meal (you'll actually see that I didn't eat any at all!)

Everything I ate in 10 Days

Day 1

Breakfast:

  • 3 eggs scrambled in 2 tsp of coconut oil
  • 6 slices of cucumber

Morning Snack

  • Iced coffee using 8oz of coffee and 8oz of full-fat coconut milk

Lunch

  • Leek and mushroom omelet (3 eggs) cooked in coconut oil
  • 1 carrot

Afternoon Snack

  • 1 apple with 4 tbsp of almond butter
  • 1 tbsp of coconut oil to eat on its own (I do this when I need a boost)

Dinner

  • 4oz of chicken breast
  • 1 cup each of carrots and green beans
  • Popsicle made with full-fat coconut milk, vanilla, and honey

Evening snack

  • 1 banana with 4 tbsp of almond butter
  • 1/4 cup cashews drizzled with 1 tbsp of honey

Totals

  • Calories consumed 2773 / Calories expended 1804 (969 over)
  • Fat 190 g (60% of calories)
  • Carbs 168.7 g (23% of calories)
  • Protein 122.9 g (17% of calories)
  • Fiber 33.4 g

Day 2

Breakfast

  • 3 eggs scrambled in 2 tsp of coconut oil
  • 1/2 carrot

Morning Snack

Lunch

  • 3 oz chicken breast
  • 1 carrot
  • 1 leek
  • Iced coffee using 8oz of coffee and 8oz of full-fat coconut milk

Afternoon Snack

  • 1 apple with 4 tbsp almond butter
  • Handful of cherries

Dinner

  • Meatballs (6 medium)
  • 1/2 head of cauliflower roasted with coconut oil
  • 1/2 carrot

Evening Snack

  • "Ice cream" made with 1/2 of a banana and 1 cup of frozen berries

Totals

  • Calories consumed 2084 / Calories expended 1999 (85 over)
  • Fat 128 g (54% of calories)
  • Carbs 159.3 g (29% of calories)
  • Protein 94.3 g (17% of calories)
  • Fiber 35 g

Day 3

Breakfast

  • 3 eggs scrambled in 2 tsp of coconut oil
  • A couple cherries
  • 5 slices of cucumber

Morning Snack

  • Iced coffee using 8oz of coffee and 8oz of full-fat coconut milk

Lunch

  • Meatballs (6 medium)
  • 1 carrot
  • 1/2 bell pepper

Afternoon Snack

  • Fruit smoothie (1/2 cup spinach, 1/4 cup full-fat coconut milk, 1/4 banana, 3/4 cup frozen fruit)

Dinner

  • 2 lettuce wraps with venison, 1/2 tomato, 4 slices cucumber

Evening Snack

  • "Ice cream" made with 1 cup frozen fruit and 1/2 tbsp honey

Totals

  • Calories consumed 1606 / Calories expended 1858 (252 under)
  • Fat 94.8 g (52% of calories)
  • Carbs 113.7 g (28% of calories)
  • Protein 82.9 g (20% of calories)
  • Fiber 32.9 g

Day 4

Breakfast

  • 3 eggs scrambled in 2 tsp of coconut oil
  • A couple cherries
  • 5 slices of cucumber

Morning Snack

  • Iced coffee using 8oz of coffee and 8oz of full-fat coconut milk, plus 2 tbsp of collagen

Lunch

  • Leek and mushroom omelet (3 eggs) cooked in coconut oil
  • 1 carrot

Afternoon Snack

  • 1 apple with 4 tbsp of almond butter
  • 1 carrot

Dinner

  • 2 (1/4 lb) hamburger patties (no buns) with lettuce, tomato, mushrooms and 1/2 avocado

Evening Snack

  • None (got too busy writing!)

Totals

  • Calories consumed 2445 / Calories expended 1767 (678 over)
  • Fat 185.1 g (67% of calories)
  • Carbs 95.4 g (15% of calories)
  • Protein 113.9 g (18% of calories)
  • Fiber 25 g

Day 5

Breakfast

  • 3 eggs scrambled in 2 tsp of coconut oil
  • 6 slices of cucumber

Morning Snack

  • Iced coffee using 8oz of coffee and 8oz of full-fat coconut milk
  • A couple cherries

Lunch

  • 1 (1/4lb) hamburger patty
  • 1 carrot
  • 1 avocado

Afternoon Snack

  • Fruit smoothie (1/4 banana, 1/2 cup full-fat coconut milk, 1 cup frozen fruit)

Dinner

  • 4oz of chicken breast
  • 6 asparagus spears
  • 1 cup of salad (romaine lettuce, mushroom and bell pepper)

Evening Snack

  • 1 apple with 4 tbsp of almond butter
  • 1/2 bell pepper
  • Handful of cherries

Totals

  • Calories consumed 2356 / Calories expended 1902 (454 over)
  • Fat 172.9 g (63% of calories)
  • Carbs 133.5 g (22% of calories)
  • Protein 89 g (15% of calories)
  • Fiber 36.7 g

Day 6

Breakfast

  • 3 eggs scrambled with 2 tsp of coconut oil
  • 6 slices of cucumber

Morning Snack

  • None

Lunch

Afternoon Snack

  • 1 apple with 4 tbsp of almond butter

Dinner

  • 2 hard boiled eggs
  • 4 asparagus spears
  • 1 cup of raw broccoli

Evening Snack

  • Chia pudding (1 cup of full-fat coconut milk, 4 tbsp of chia, 1 tbsp of honey, vanilla)

Totals

  • Calories consumed 3057 / Calories expended 2025 (1032 over)
  • Fat 226.1 g (66% of calories)
  • Carbs 163.7 g (21% of calories)
  • Protein 102.5 g (13% of calories)
  • Fiber 46.9 g

Day 7

Breakfast

Morning Snack

  • None

Lunch

  • 2 hard boiled eggs
  • 2 asparagus spears
  • 1 tomato

Afternoon Snack

  • 1 apple with 4 tbsp of almond butter

Dinner

  • 3 oz of chicken breast
  • 1/2 cup of roasted carrots
  • 1/2 cup of peas

Evening Snack

  • 2 eggs fried in coconut oil

Totals

  • Calories consumed 1469 / Calories expended 1881 (412 under)
  • Fat 78.3 g (46% of calories)
  • Carbs 108 g (29% of calories)
  • Protein 92.2 g (25% of calories)
  • Fiber 28 g

Day 8

Breakfast

  • 3 eggs scrambled in 2 tsp of coconut oil
  • 6 slices of cucumber

Morning Snack

  • 1 apple

Lunch

  • 2 eggs fried in coconut oil
  • 1/2 cup of roasted carrots
  • 1/2 cup of peas

Afternoon Snack

  • Fruit smoothie (1/2 cup of fruit, 1/2 cup of full-fat coconut milk, 1/4 banana, 1/2 cup of spinach)

Dinner

  • 4 oz of chicken breast
  • 1 cup of carrots
  • 1 cup of broccoli

Evening Snack

  • None

Totals

  • Calories consumed 1186 / Calories expended 1916 (730 under)
  • Fat 62.5 g (46% of calories)
  • Carbs 90.9 g (30% of calories)
  • Protein 71.8 g (24% of calories)
  • Fiber 21.2 g

Day 9

Breakfast

  • 2 eggs scrambled with coconut oil

Morning Snack

  • Chia pudding (1 cup of full-fat coconut milk, 3 tbsp of chia, 1/2 cup of berries)

Lunch

  • 2 oz of chicken breast
  • Sauteed veggies in coconut oil: 1/3 bell pepper, 1/3 leek, 3 mushrooms

Afternoon Snack

  • 1 apple with 3 tbsp of almond butter

Dinner

  • 2 chicken thighs with skin on
  • 1 carrot
  • 1 tomato

Evening Snack

  • Bowl of cherries
  • Half a bag of Kettle Sea Salt Chips (gasp! *smile*)

Totals

  • Calories consumed 2347 / Calories expended 2030 (317 over)
  • Fat 152 g (55% of calories)
  • Carbs 181.5 g (29% of calories)
  • Protein 99.3 g (16% of calories)
  • Fiber 35.9 g

Day 10

Breakfast

  • 3 eggs scrambled with 2 tsp of coconut oil
  • 1/2 bell pepper

Morning Snack

  • 1 apple with 3 tbsp of almond butter

Lunch

  • 2 eggs fried in coconut oil
  • 1 carrot

Afternoon Snack

  • Fruit smoothie (1 cup of fruit, 1/4 banana, 1/2 cup of full-fat coconut milk, 1/2 cup of spinach)

Dinner

  • 6 oz of chicken breast
  • 2 carrots
  • 1 cup of green beans

Evening Snack

  • 2 eggs fried in coconut oil
  • Fruit smoothie (1 cup of fruit, 1/2 cup of full-fat coconut milk)

Totals

  • Calories consumed 2019 / Calories expended 1916 (103 over)
  • Fat 126.3 g (55% of calories)
  • Carbs 129.3 g (25% of calories)
  • Protein 106.4 g (20% of calories)
  • Fiber 28.3 g

Some things you may have noticed about my eating habits...

  1. Breakfast is pretty much always the same. I like it and it's easy. Also, I am not very hungry first thing in the morning.
  2. I eat more as the day goes on. I like to eat in the evening. Totally opposite of all the diet dogma, but it's what makes me feel best. If I don't eat enough at night I don't feel good the next morning.
  3. You wouldn't know this, but I drank a cup of homemade bone broth at about half of my meals but I couldn't get accurate nutritional information so I decided to omit it. This means that my caloric intake is actually a bit higher than recorded and has more fat.
  4. Despite not eating any grains, I still get plenty of carbs and fiber.
  5. I don't eat a lot of food as far as amounts go, but I do consume lots of calories. Eating fat fills you up better.
  6. This is typical eating habits for summer, but fall and winter would be filled with soups, stews, and casseroles... maybe I will do this again in 6 months as an example.

Why does any of this matter?

Because we, as women, have been held hostage by the numbers for far too long. We've been so fearful of "the calorie" that we've stopped enjoying food. We've stopped eating fat, which has wreaked havoc on our health. And we've become obsessed with cardio and the "calories burned" icon on the treadmill.

I checked my weight, body fat, and measurements before and after 7 days just to give you guys an even clearer picture...

  • My weight was down 1.5 lbs
  • My body fat percentage was down by 0.5%
  • Most of my body measurements remained the same, including my waist; my hips measured smaller

My goal of the 7 days (which I extended to 10 days) was to eat how I normally eat and show that you're not going to gain 5 pounds if you over-indulge on the weekend, as long as you are eating food that nourishes your body. My hope was that my weight would essentially stay the same, which it did (a slight loss is there, but my weight does regularly fluctuate by about a pound up or down.)

But wait... I consumed OVER 2 THOUSAND calories more than I expended! That means I should have gained two-thirds of a pound (since diet dogma states that 3500 calories is equivalent to 1 lb gained/lost).

I know this isn't hard science, and I am certainly not saying that if you eat exactly what I did you won't gain a pound. But what I am saying is that you need to stop counting your calories and stop allowing yourself to over-analyze the macro-nutrients in every meal!

My husband and I have eaten mostly the same meals since we started on the full GAPS diet. I have lost 20 lbs beyond my pregnancy weight loss (for a total of 30lbs) and he has gained a few pounds (his BMI is underweight for his height.) When we are eating wholesome, nourishing foods, our bodies can be brought back into balance again. When we fuel our bodies properly and give them everything they need to work optimally, then they are going to reach that optimal weight eventually.

One of the most encouraging things I have learned is that there is no "one size fits all" when it comes to diet. That means you can take what you learn and use it to find what works best for you. There are so many good food philosophies out there...

Take your health into your own hands and figure out what YOUR body needs from you!


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