Here is my What I eat in a week to lose weight in 2021, week #2! This week was quite hard for me because I was very up and down work and sleep wise – and consequently workout wise. I also noticed that a lot of times; I thought I was hungry when really I wasn’t drinking enough water. I wake every morning this week super dehydrated.
If you missed the first week, you can take a glance at it, here.
As usual, I give you personal insights (feelings, calories, and quantity) as well as photos into everything I eat and drink this week in order to lose 1kg in 1 week. I also briefly mention how I’ve slept as well as my daily activity level and my eating window.
I want to make sure that everyone understands that bodies do in fact fluctuate daily AND that weight-loss depends largely on lifestyle – and one of the biggest lifestyle component is our consumption of food and liquids! But it is not the only factor!
SPOILER ALERT: I did lose 1kg this week!
And 2.5kg last week when I first started!
Numbers
Starting weight: 85.4kg & 39.4% fat
Starting weight this week: 83.1kg & 40% fat
Weight lost this week: 1.1kg & .2% fat!
Current weight: 82kg, 39.8%
Weight goal: 60kg and 20-25% body fat
My height: 177cm or 5’9
My age: 23
My sex: female
Day 1 (Day 8 total) – January 8, 2020 (Friday)
Weight: 83.1 kg
Body Fat: 40%
Left to lose: 23.1kg
Eating window: 7:50-4:15pm (8h25min)
Water: 3 bottles of my reusable insulated water bottle of 790mL = 2L 370mL
Sleep: 11:30-7:30am
Activity Level: Low. I did not workout because I had to take care of something that took up the whole day. It broke my 5 day-streak but it’s fine. My main goal is to work out 3-5x a week.
Morning
7:50am
- Frozen mixed berries (blueberries, blackberries & raspberries), 124g – 62 cal
- Walnuts, 30g – 200 cal
- A cup of coffee with 35% cream, 15mL – 50cal
- A cup of jasmine oolong tea
10:35am
- 2 cooked eggs – 170 cal
- A second cup of coffee with 35% cream, 15mL – 50cal
Last meal
3:30pm
- Frozen Alaskan pollock fish, 98g – 62 cal
- Frozen cooked shrimp, 104g – 80 cal
- Coconut oil, 9g – 81 cal
- Salad – 113 cal
- Baby arugula, 40g (21 cal = 85g) – 10 cal
- Italian salad mix, 90g (15 cal = 85g) – 15 cal
- Olive oil, 10mL – 80 cal
- Raw red onions, 20g – 8 cal
- I had a tray of Alaskan roll sushi
- 12 small pcs, 266g
I’m so sorry I got so excited for the sushi that I FORGOT TO TAKE A PHOTO 😳
Evening
- 3 large cups of camomile tea
- 1 cup of green tea
Feelings & final thoughts: I don’t regret eating sushi because it is my favourite and there are much worse foods to eat – than fish and rice. I eat the sushi that normally has the less coating of sugar and sauces – the plainer, the better.
Weight difference: Too early to tell.
Body difference: Once again, not many differences since I am just starting week #2.
Day 2 (Day 9 total) – January 9, 2020 (Saturday)
Weight: 82.7 kg
Body Fat: 39.9%
Left to lose: 22.7kg
Eating window: 12:20-6:00pm (5h40min)
Water: 2 bottles of my reusable insulated water bottle of 790mL = 1L 580mL
Sleep: 2:00-9:00am
Activity Level: Moderate. I went grocery shopping with my parents so I have been walking around, carrying, etc., for 2 hours.
Morning
9:45am
- 1 Large coffee with 1 cream from Tim Horton’s (Canada’s coffee powerhouse) – 86 cal
Lunch
12:20pm
- Sushi, 8 small pcs, 137g
- Normally I would not have sushi two days in a row but I was hungry cause the last time I ate was 3:30pm and I blame my sleeping schedule because by the time I woke up; I had to get up and get dressed and go grocery shopping.
- I shared half the tray with my dad
- 3-ingredient breakfast – 92 cal
- Romaine lettuce, 88g – 15 cal
- 2 cooked ham slices, 55g – (50g = 70cal) – 77 cal
- Splash of prepared mustard
SEE ALSO: Easy 3-Ingredient Keto Breakfast Ideas (with Calories)
1pm
- Large green apple, 251g (75cal = 182g) – 103 cal
- Hadn’t had a green apple in so long
4:30pm
- 2 cooked eggs – 140 cal
Dinner
5:30pm
- Salad – 122 cal
- Romaine lettuce, 150g – 24 cal
- Raw red onion, 45g – 18 cal
- Olive oil, 10mL – 80 cal
- Baked Sweet Yam Fries, 300g (114 cal = 100g) – 342cal
SEE ALSO: How to Cook Sweet Yam Fries
Feelings & final thoughts: In conclusion I had way too many carbs today. But from the moment I woke up to dinner, I was shopping for groceries, putting away Christmas decorations, and the Christmas tree, and then cooking.
Weight difference: A bit heavier from all that food.
Body difference: I honestly still feel stocky in my blue jeans.
Day 3 (Day 10 total) – January 10, 2020 (Sunday)
Weight: 83.1 kg
Body Fat: 39.9%
Left to lose: 23.1kg
Eating window: 11:40-6:00pm (6h20min)
Water: 2 bottles of my reusable insulated water bottle of 790mL = 1L 580mL
Sleep: 12:30-9:00am
Activity Level: Very low. Besides some cleaning and cooking around the house, I did not do much activity wise.
Morning
9:30am
- A cup of coffee with 35% cream, 15mL – 50cal
11:40am
- Walnut, 20g – 133 cal
12:35pm
- 1 cooked egg – 70 cal
1pm
- Large coffee with 2 creams from Tim Horton’s – 172cal
- My dad brought me and my mom a cup of coffee, hence the 2 cream to my normal 1 cream I normally take in my coffees
Dinner
5pm
- Cooked basmati rice, 305g – 395 cal
- Fried eggplant with egg and tomato paste (Persian dish called Mirza Ghasemi), 420g – estimated 300 cal
You can follow and see the details of the recipe here.
SEE ALSO: How to Cook Eggplants with Tomatoes and Eggs Appetizer (Mirza Ghasemi)
Evening
- 1 square 90% dark chocolate, 10g – (1 square = 10g = 65 cal)
- A cup of green tea
- A cup of camomile tea
Feelings & final thoughts: The Persian dish, as usual, is quite heavy but generally filling and not too bad health wise.
Weight difference: Not too too much difference.
Body difference: Today, I was actually feeling less snug in my jeans.
Day 4 (Day 11 total) – January 11, 2020 (Monday)
Weight: 82.6 kg
Body Fat: 39.8%
Left to lose: 22.6kg
Eating window: 9:40-5:00pm (7h20min)
Water: 2 bottles of my reusable insulated water bottle of 790mL = 1L 580mL
Sleep: 12:45-8:15am
Activity Level: I had a great workout considering how tired I felt!
Morning
9:40am
- Cup of coffee with 35% cream, 15mL – 50 cal
- Eggplant with tomato paste and eggs, 275g – 250-300 cal
- Cooked basmati rice, 175g – 227 cal
- I had a bit of yesterday’s leftovers, recipe here
11am
- Second cup of coffee with 35% cream, 15mL – 50 cal
2:50pm
- 1 cooked egg – 70 cal
- Frozen Alaskan Pollock Fillet, 167g – 105 cal
- Coconut oil, 10mL – 80 cal
- Small mushrooms, 60g
3:30pm
- Shared a large coffee with two cream with my dad – 86 cal
- He’s trying to reduce his coffee intake that’s why we are sharing one
4:30pm
- Breaded chicken with bones, 222g (70g = 220 cal) – 698 cal
- Fries, 143g (510g = 1350) – 378 cal
- Spicy wings with bones, 246g (66g = 210 cal) – 783 cal
- It was my mother’s birthday so we had KFC Kentucky Fried Chicken
Evening
- Cup of green tea
Feelings & final thoughts: I ate way too much and feel way too heavy.
Weight difference: My weight is consistently going down very gradually.
Body difference: I felt very good in my jeans before dinner you know how it is, haha.
Day 5 (Day 12 total) – January 12, 2020 (Tuesday)
Weight: 82.8 kg
Body Fat: 39.8%
Left to lose: 22.8kg
Eating window: 9:30-2:40pm (5h10min)
Water: 3 bottles of my reusable insulated water bottle of 790mL = 2L 370mL
Sleep: 1:00-8:00am
Activity Level: I once again had a good workout, but after 35-40min, I thought of giving up. But somehow I always manage to push through to the one hour mark.
8:15am
- Cup of coffee with 35% cream, 15mL – 50 cal
Breakfast
9:30am
- Coconut oil, 10g – 80 cal
- 2 eggs – 140 cal
- Extra lean cooked ham, 55g
- Walnut, 30g – 200 cal
- Cup of coffee with 35% cream, 15mL – 50 cal
11:15am
- A cup of David’s Tea Strawberry mix
- 1 square 90% dark chocolate, 10g – (1 square = 10g = 65 cal)
2pm
- Brussel sprouts, 174g
- I steamed them
- Frozen Wild Caught Sole Fillets, 169g (69g = 45cal)
- Coconut oil, 10ml
- Small mushrooms, 75g
- Salad – 304 cal
- Romaine lettuce 202g
- Olive oil, 23mL
- Raw red onion, 45g
- 1 cooked egg
6:45pm
- A cup of green tea
- Sunflower seed, 30g – 170 cal
- I am still closing my window at 2:40pm
Feelings & final thoughts: I felt much less hungry today
Weight difference: Nothing noticeable.
Body difference: A bit bulkier from yesterday’s cheat meal.
Day 6 (Day 13 total) – January 13, 2020 (Wednesday)
Weight: 82.6 kg
Body Fat: 39.8%
Left to lose: 22.6kg
Eating window: 9:15-3:30pm (5h45min)
Water: 2 bottles of my reusable insulated water bottle of 790mL = 1L 580mL
Sleep: 12:00-9:00am
Activity Level: None, oops.
Breakfast
9:15am
- Cup of coffee with 35% cream, 22mL – 73 cal
- Accidentally spilled the cream in so I exceeded my normal 15mL
- Goat cheese, 54g (30g = 80 cal) – 144 cal
- Yeah I just ate goat cheese for fun? In all honesty, I used to eat a lot of cheese every day. I am only allowing myself less processed cheese such as goat cheese.
- 2 cooked eggs – 140 cal
Lunch/Dinner
2:15pm
- Salad – 412 cal
- Romaine, 173g
- Avocado, 82g
- Raw red onion, 57g
- Small mushrooms, 40g
- Olive oil, 20mL
- Green stuffed olives, 16g
- 1 cooked egg
3:15pm
- 3rd cup of coffee with 15mL of 35% cream – 50 cal
- 2 squares of dark chocolate – 130 cal
Feelings & final thoughts: Today was weird. I didn’t work out but I have been busy “writing blogs” and doing research for YouTube. And also, I wasn’t hungry?
Weight difference: None apparent to me.
Body difference: Also none apparent to me.
Day 7 (Day 14 total) – January 14, 2020 (Thursday)
Weight: 82 kg
Body Fat: 39.8%
Left to lose: 22kg
Eating window: 10:30-7:30pm (9h)
Water: 2 bottles of my reusable insulated water bottle of 790mL = 1L 580mL
Sleep: 1:00-8:15am
Activity Level: None, oops. Again. I spent the day filming YouTube videos, does that count???
Breakfast
8:30am
- Medium Coffee with 1 cream from McDonald’s – 86 cal
10:30am
- 1 orange, 105g – 49 cal
11:05am
- 2 cooked eggs – 140 cal
- Goat cheese, 27g – 72 cal
- Cup of coffee with 15mL of 35% cream – 50 cal
Lunch
12:45pm
Coconut oil, 10g – 90 cal
Fresh garlic, 18g
Small mushrooms, 40g
Frozen Wild Caught Sole Fillets, 153g – 100 cal
2:45pm
- Salad – 142 cal
- Romaine lettuce, 129g
- Olive oil, 13mL
- Raw red onion, 42g
- Tender chicken breast pieces 105g, (100g = 240cal) – 252 cal
Dinner
4:30pm
- 2 pickles
- Hot Genoa salami, 54g (50g = 183 cal) – 198cal
- Frozen Cooked Pacific White Shrimp, 87g – 70 cal
- Cup of green tea
7:20pm
- Gouda cheese, 30g (110 cal = 30g) – 110 cal
- Cooked ham slice, 40g (40 cal = 40g) – 40 cal
- I shouldn’t have but I had a quick snack when my parents were snacking
Feelings & final thoughts: Today was also super weird. Where I was constantly, not hungry and then hungry and then not hungry and then hungry, hence the on and off eating. Very confusing. It could also be because I skipped my workout two days in a row, no bueno.
Weight difference: I don’t think there’s much difference but then I did a lose kilo this week so I’m on track!
Body difference: I look/feel more leaner around the stomach.
CONCLUSION
I feel like I wasn’t as careful this week, as I was last week because I just became increasingly busy. I also been missing out on workouts. Whereas, my sleeping is better (as in there’s an improvement), it’s still not consistent. As well as my water intake has gone to two water bottles a day when I am aiming for 3-5 a day.
I am grateful that I have lot a kilo, regardless this week but I am excited to do better next week and to come up with different recipes.
- Simple and Quick Appetizer Ideas
- Simple Appetizer Recipe Egg & Tomato Mushroom House
- Simple Avocado Turtle Appetizer Recipe
- Easy Keto Pizza Recipe Made with Almond Flour
- Simple Keto Chicken Schnitzel Recipe
Leave a Reply