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Obeziteden Kurtuluş Günlüğüm 13.Hafta

 

Zafer! Zafer! Zafer! Bu hafta neredeyse 1 kilo verdim ve 91,4’e indim. Yakında Kuzey bana verdiği restoran sözünü yerine getirecek gibi geliyor. Bu arada ironiye bakar mısınız? Kilo verişimi kutlamak için restorana gidiyoruz. Neyse, bu kısmı fazla kurcalamayalım. Bırakalım zavallı Tanla, restoran hayaliyle diyet yapmaya devam etsin.

obezite

Bu haftanın şüphesiz en önemli gelişmesi Can’ın halası Defne’nin bizi ziyarete gelmiş olması. Doğal olarak onu hoşgeldin yemek(ler)ine götürdük. Cumartesi gününün 1800 kalorisi ve pazar gününün dehşetengiz 2500 kalorisi, sohbet eşliğinde keyifle yenen, bol yağlı et yemeklerinin faturası… Takip eden gün de, restorandan kalan yemekleri mideye indirmeye devam edince, sonuç yine günlük kalori limtinin aşılması oldu.

Defne 2 hafta boyunca bizimle kalacak. Sağolsun, onun da elinden pek yemek yapmak gelmez :))) Şu ana kadar halamızın yaptığı pide, lahmacun ve irmik helvasını afiyetle götürdük. Bu potansiyelimiz göz önüne alınırsa, önümüzdeki haftanın faturası beni şimdiden iliklerime kadar titretiyor. Sanırım tartıyı kıracağız… Bana diyet yolumdan şaşmamam için dua edin.

Başlangıç kilosu: 97
Hedef kilo: 70
13. hafta başındaki kilo: 92,3
13. hafta sonundaki kilo: 91,4
Bu hafta verilen kilo: 900 gram verdim. Oley!
Toplamda verilen kilo: 5 kilo 600 gram
Egzersiz: 25 Haziran (30dk.)
Günlük kalori hedefi: 1.590
Kalori hedefinin tuttuğu gün sayısı: 4

June 27, 2012

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
H-E-B – Frosted Shredded Wheat Cereal, 2 cup 380 90g 2g 10g 0mg 20mg 22g 12g
Central Market Organics – Whole Milk, 0.5 cup 75 6g 4g 4g 13mg 50mg 6g 0g
Lunch
Boiled – Chicken Breast, 1 portion 100 0g 1g 25g 75mg 45mg 0g 0g
Dinner
Chicken – Whole Breast (Skinless & Grilled, No Oil or Salt), 1 Breast 424 0g 16g 64g 210mg 204mg 0g 0g
Homemade – Rice Pilaf, 1/2 cup 86 15g 13g 2g 0mg 0mg 1g 2g
Dannon – All Natural Yogurt: Plain *Correct 150 Calories, 1 Cup (227g) 150 11g 8g 8g 20mg 115mg 11g 0g
Snacks
Turkish Keskul – Almond Pudding, 1 cup 300 34g 15g 10g 17mg 71mg 15g 0g
TOTAL: 1,515 156g 59g 123g 335mg 505mg 55g 14g

June 28, 2012

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Generic – Ciabata Bread, 2 oz Slice 87 25g 0g 5g 0mg 253mg 1g 1g
Kolios Greek Dairy – Feta Cheese, 0.5 oz 40 0g 4g 3g 10mg 170mg 0g 0g
Mini Baby Bell – Cheese, 1 package 70 0g 6g 5g 20mg 170mg 0g 0g
Great Value (Walmart) – 100% Orange Juice From Concentrate, 8 oz. 110 29g 0g 2g 0mg 10mg 22g 0g
Tomatoes – Red, ripe, raw, year round average, 1 small whole (2-2/5″ dia) 16 4g 0g 1g 0mg 5mg 2g 1g
Cucumber – Raw Peeled, 6 slices 1 0g 0g 0g 0mg 0mg 0g 0g
Home – 1 Egg Omlette, 1.25 egg 163 0g 13g 8g 356mg 0mg 0g 0g
Daisy Brand – Cottage Cheese Small Curd 4% , 1/2 cup 110 3g 5g 14g 15mg 360mg 3g 0g
Lunch
Boiled – Chicken Breast, 1 portion 100 0g 1g 25g 75mg 45mg 0g 0g
Progresso – Chicken Noodle Soup, 1 cup 100 12g 3g 7g 20mg 690mg 1g 1g
Dinner
Bulgur pilavı, 1 serving(s) 313 54g 8g 9g 0mg 2mg 3g 9g
Ev Yapimi – Izgara Kofte, 5 pieces 222 19g 5g 23g 59mg 178mg 0g 2g
Homemade – Cacik, 100 g 29 0g 0g 0g 0mg 0mg 0g 0g
Snacks
Ev Yapımı – Mozaik Pasta, 1 dilim 133 0g 0g 0g 0mg 0mg 0g 0g
TOTAL: 1,494 146g 45g 102g 555mg 1,883mg 32g 14g

June 29, 2012

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Kolios Greek Dairy – Feta Cheese, 0.5 oz 40 0g 4g 3g 10mg 170mg 0g 0g
Costco Whole Wheat Bread – All Natural Multi-Grain, 1 slice 140 26g 2g 6g 0mg 210mg 4g 5g
Tomatoes – Red, ripe, raw, year round average, 1 small whole (2-2/5″ dia) 16 4g 0g 1g 0mg 5mg 2g 1g
Cucumber – Raw Peeled, 6 slices 1 0g 0g 0g 0mg 0mg 0g 0g
Great Value (Walmart) – 100% Orange Juice From Concentrate, 8 oz. 110 29g 0g 2g 0mg 10mg 22g 0g
Black Pearls – Black Olives (Medium), 6 olives 38 2g 3g 0g 0mg 143mg 0g 0g
Mini Baby Bell – Cheese, 1 package 70 0g 6g 5g 20mg 170mg 0g 0g
Fruit – Raw – Whole Fresh Apricot, 1.5 apricot 26 6g 0g 1g 0mg 0mg 5g 2g
Lunch
Boiled – Chicken Breast, 1 portion 100 0g 1g 25g 75mg 45mg 0g 0g
Progresso – Chicken Noodle Soup, 1 cup 100 12g 3g 7g 20mg 690mg 1g 1g
Dinner
Rice – White, long-grain, regular, cooked, 1 cup 205 45g 0g 4g 0mg 2mg 0g 1g
Dannon – All Natural Yogurt: Plain *Correct 150 Calories, 1 Cup (227g) 150 11g 8g 8g 20mg 115mg 11g 0g
Snacks
Nuts – Pecans, 1 oz (20 halves) 196 4g 20g 3g 0mg 0mg 1g 3g
TOTAL: 1,192 139g 47g 65g 145mg 1,560mg 46g 13g

June 30, 2012

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Kolios Greek Dairy – Feta Cheese, 0.5 oz 40 0g 4g 3g 10mg 170mg 0g 0g
Oil – Olive, 1 tablespoon 119 0g 14g 0g 0mg 0mg 0g 0g
Costco Whole Wheat Bread – All Natural Multi-Grain, 2 slice 280 52g 3g 12g 0mg 420mg 8g 10g
Tomatoes – Red, ripe, raw, year round average, 1 small whole (2-2/5″ dia) 16 4g 0g 1g 0mg 5mg 2g 1g
Cucumber – Raw Peeled, 6 slices 1 0g 0g 0g 0mg 0mg 0g 0g
Home – 1 Egg Omlette, 1.25 egg 163 0g 13g 8g 356mg 0mg 0g 0g
Black Pearls – Black Olives (Medium), 6 olives 38 2g 3g 0g 0mg 143mg 0g 0g
Daisy Brand – Cottage Cheese Small Curd 4% , 1/4 cup 55 2g 3g 7g 8mg 180mg 2g 0g
Mini Baby Bell – Cheese, 1 package 70 0g 6g 5g 20mg 170mg 0g 0g
Lunch
Homemade – Piyaz, 150 g 150 0g 0g 0g 0mg 0mg 0g 0g
Dannon – All Natural Yogurt: Plain *Correct 150 Calories, 0.5 Cup (227g) 75 6g 4g 4g 10mg 58mg 6g 0g
Dinner
Homemade – Rice Pilaf, 1/2 cup 86 15g 13g 2g 0mg 0mg 1g 2g
Meat: – Grilled Lamb Chop – 6 oz., 4 Chop 320 0g 13g 47g 0mg 112mg 0g 0g
Snacks
Ulker Halley – Chocolate Covered Sandwich Biscuit Filled With Marshmallow, 1 sandwich 132 20g 5g 1g 0mg 69mg 8g 0g
Bartles and Jaymes (B&J) – Pina Colada Wine Cooler, 12 ounces 270 48g 0g 0g 0mg 5mg 45g 0g
Cherries – Sweet, raw, 1 cup, with pits, yields 74 19g 0g 1g 0mg 0mg 15g 2g
TOTAL: 1,889 168g 81g 91g 404mg 1,332mg 87g 15g
EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Walking, 2.0 mph, slow pace 96 25
TOTALS: 96 25 0 0 0

July 1, 2012

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Eggs – Scrambled (whole egg), 1 large 101 1g 7g 7g 215mg 171mg 1g 0g
Costco Whole Wheat Bread – All Natural Multi-Grain, 2 slice 280 52g 3g 12g 0mg 420mg 8g 10g
Great Value (Walmart) – 100% Orange Juice From Concentrate, 8 oz. 110 29g 0g 2g 0mg 10mg 22g 0g
Daisy Brand – Cottage Cheese Small Curd 4% , 1/8 cup 28 1g 1g 4g 4mg 90mg 1g 0g
Dinner
54th Street Grill – Rattlesnake Pasta, 0.15 serving 307 20g 162g 16g 69mg 456mg 2g 1g
54th Street Grill – the Terminator With Grilled Ribeye and Loaded Baked Potato, 0.65 serving 1,357 55g 88g 79g 33mg 684mg 3g 4g
Snacks
G7 Siviero Maria – Fragola (Strawberry) Italian Gelato, 1 Cup 360 72g 6g 2g 2mg 48mg 0g 0g
TOTAL: 2,543 230g 267g 122g 323mg 1,879mg 37g 15g

July 2, 2012

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Mini Baby Bell – Cheese, 1 package 70 0g 6g 5g 20mg 170mg 0g 0g
Oil – Olive, 1 tablespoon 119 0g 14g 0g 0mg 0mg 0g 0g
Costco Whole Wheat Bread – All Natural Multi-Grain, 2 slice 280 52g 3g 12g 0mg 420mg 8g 10g
Generic – Egg Large- Hardboiled, 1 egg 70 0g 5g 6g 185mg 70mg 0g 0g
Tomatoes – Red, ripe, raw, year round average, 1 small whole (2-2/5″ dia) 16 4g 0g 1g 0mg 5mg 2g 1g
Cucumber – Raw Peeled, 6 slices 1 0g 0g 0g 0mg 0mg 0g 0g
Great Value (Walmart) – 100% Orange Juice From Concentrate, 8 oz. 110 29g 0g 2g 0mg 10mg 22g 0g
Kirkland Signature – Part-Skim Mozzerella Cheese, 0.25 Cup 90 1g 6g 8g 15mg 190mg 0g 0g
Black Pearls – Black Olives (Medium), 6 olives 38 2g 3g 0g 0mg 143mg 0g 0g
Lunch
54th Street Grill – Rattlesnake Pasta, 0.15 serving 307 20g 162g 16g 69mg 456mg 2g 1g
Idahoan – Loaded Baked Mashed Potatoes, 1/2 cup prepared 110 20g 3g 2g 0mg 500mg 2g 1g
Dinner
Türlü, 1 serving(s) 129 8g 8g 5g 13mg 25mg 3g 3g
Homemade – Rice Pilaf, 1/2 cup 86 15g 13g 2g 0mg 0mg 1g 2g
Dannon – All Natural Yogurt: Plain *Correct 150 Calories, 1 Cup (227g) 150 11g 8g 8g 20mg 115mg 11g 0g
Snacks
Fresh – Half Grapefruit, 1/4 grapefruit (128 g) 26 7g 0g 1g 0mg 0mg 4g 1g
Fresh – Plum, 1 fruit (2-1/8″ dia). fruit = 66g ≈ 0.146lb ≈ 2.33oz 30 8g 0g 0g 0mg 0mg 7g 1g
TOTAL: 1,632 177g 231g 68g 322mg 2,104mg 62g 20g
EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Swimming laps, freestyle, light/moderate effort 215 20
TOTALS: 215 20 0 0 0

July 3, 2012

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
I-Hop – Buttermilk Pancake, 2 pancake, 48g or 1.7 pz 220 34g 6g 6g 60mg 900mg 0g 2g
Mini Baby Bell – Cheese, 1 package 70 0g 6g 5g 20mg 170mg 0g 0g
Oil – Olive, 1 tablespoon 119 0g 14g 0g 0mg 0mg 0g 0g
Cucumber – Raw Peeled, 6 slices 1 0g 0g 0g 0mg 0mg 0g 0g
Home – 1 Egg Omlette, 1.25 egg 163 0g 13g 8g 356mg 0mg 0g 0g
Black Pearls – Black Olives (Medium), 6 olives 38 2g 3g 0g 0mg 143mg 0g 0g
Kolios Greek Dairy – Feta Cheese, 0.5 oz 40 0g 4g 3g 10mg 170mg 0g 0g
Dinner
Türlü, 1 serving(s) 129 8g 8g 5g 13mg 25mg 3g 3g
Homemade – Rice Pilaf, 1/2 cup 86 15g 13g 2g 0mg 0mg 1g 2g
Dannon – All Natural Yogurt: Plain *Correct 150 Calories, 1 Cup (227g) 150 11g 8g 8g 20mg 115mg 11g 0g
Snacks
Watermelon – Raw, 1 serving 84 21g 0g 2g 0mg 3mg 17g 1g
TOTAL: 1,100 91g 75g 39g 479mg 1,526mg 32g 8g

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