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Sticking with 900 to 1500 KCal per day. Spend at least an hour a day planning meals counting calories and working on variations of recipes. For example, made White Bean and Ham Soup. When I added up the total KCals and Carbs it came to 3200 KCAL and 192 net carbs. Remember Carb value less fiber is the net carbs. The 3200 KCal was for a volume of 12 cups or 274 KCal per 8 oz cup. I made an excel spreadsheet for my recipes and convert all volumes to liquid once or once weight. As an example 1 oz of ham has 47 KCal/once. Navy beans have 139 KCal per ounce. I my variation for the recipe I might reduce the ham from 16 ounces to 8 and reduce the beans from 16 once to 8 and add cabbage, more celery, tomatoes a small amount of pasta or potato. The Excel program allows me to experiment with caloric values
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300.0 lb
Lost so far: 6.0 lb.
Still to go: 70.0 lb.
Diet followed 100%.
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Diet Calendar Entry for 20 June 2020:
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1162 kcal
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Fat: 47.37g | Prot: 82.40g | Carb: 102.17g.
Dinner: Navy Breans, Celery, CCarrots, Chopped Ham. more...
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losing 42.0 lb a week
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