03 How I count calories...

How I count calories

Hey Folx,

So, the great reveal… I was ready to take control and count calories. I bought a food scale that measures in ounces (oz) (solid, not fluid) and grams (g), and a tupperware set for meal prepping. Of course, I already had measuring cups and spoons. I set up a spreadsheet calculator in google sheets and input the calorie and macronutrient (protein, carbohydrates, and fat) content of the foods I would eat, obtained from google searches. Then, I started tracking what I ate. 

The first week I ate as I normally would, developing a base for how many calories I would normally eat in a day - I think it was somewhere between 4000-5000 calories. I signed up for MyFitnessPal App, which, like many other apps or online calculators, gave me a number of calories to eat per day based on my current weight, height, age, and weight-loss goals. The magical number, based on my personal parameters and wanting to lose 1.5 pounds per week, was 2100 calories. The following week, I dove in, meal prepping, cutting my calories, and STILL ATE THE FOODS I LOVED, just less of it. I started seeing results easily within that first week of cutting back. For me, that was enough motivation to continue. 

With my google sheets calculator, or using an app such as MyFitnessPal, I’m able to plan out my meals for the day or week. I mock up meal ideas and adjust food amounts to reach my daily 2100 calorie goal. I’m a picky eater, so when I mock up these meal ideas, I can substitute out one meal for another, assuming the numbers add up. Breakfast and lunch are fairly consistent meals: coffee and homemade muffins for breakfast (about 200 calories), and some combination of chicken, potatoes, vegetables, and sauce (duh) for lunch (I aim for 500-600 calories). By the time dinner rolls around, I’ve had about 700-800 calories. This allows me to indulge at dinner time (about 1300-1400 calories). 

The value of the time and effort I’ve put into cooking more, weighing my food, looking up recipes, making changes to recipes to cut calories and not flavor, and prepping meals has been nothing compared to the value of the results I’ve gained. In about 6 months, I lost over 30 pounds (see pics taken a year apart). I’ve cheated a lot too, and over multiple days, but the weight didn’t come rushing back. This new lifestyle was here to stay. 

Mental Health Tip: I am always looking forward to my next meal. Previously, this would always lead me to some high calorie, rich meal that would leave me over-full and nightly indigestion/heartburn. I was able to channel my excitement for food that was ruining me into creating meals that fit my new calorie intake. It was very important for me to realize that I didn’t have to leave the foods I loved, I just needed to cut back. 

Food Choices Tip: I love burritos and quesadillas. I used to HATE corn tortillas, until I learned how to cook them and cook with them. Corn tortillas don’t have the same gluten impact on the body (because there is no gluten in corn), and they are far less calories than flour tortillas. I’ve also learned to love the flavor (note: not all corn tortillas are created equal). Try La Banderita White Corn Tortillas. 

Recipe: Chicken Tacos with cheese and yogurt (non-fat greek) mixed with bbq sauce on corn tortillas. Take 2-4 corn tortillas, 3-4 oz buttermilk chicken, 1-2 oz mexican-cheese blend, 2-4 oz yogurt mix. Warm corn tortillas in a pan on low-medium heat, flip when lightly toasted, sprinkle share of cheese and chicken on each tortilla, let cheese melt, move to plate and dollop on yogurt mix.    

Cooking Tip: To heat up previously made chicken, microwave in short 10 second intervals and toss in between, until warmed. OR, use a pan on low heat to bring the chicken up to temperature. The point is to avoid drying out the chicken or giving it a rubbery texture.  

Meal Prep Idea: The calories and macronutrient values expressed below are estimates. I try to err on the side of higher calories than lower. Chicken Tacos with cheese and yogurt (non-fat greek) mixed with bbq sauce on corn tortillas:
1. Corn Tortillas - 3 # - 150 cals, 3 g protein, 31.5 g carbs, 1.5 g fat
2. Chicken - 3 oz - 240 cals, 24 g protein,  g carbs, 15.5 g fat
3. Cheese - 1.5 oz - 150 cals, 9 g protein, 4.5 g carbs, 12 g fat
4. Non-fat Greek Yogurt + BBQ sauce - 2 oz - 20 cals, 2.8 g protein, 1 g carbs, 0 g fat
Pre-cook these (i.e. as explained in the recipe above), and place them into tupperware.
Prep as many as you want! These turn out pretty good reheated via microwave. At 560 calories, they’re delicious, rich, and filling! 

Next post: My exercise regiment...

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