Food Diary : Steve O’Brien [ 2.9. – 8.9.2020] Calorie restricted diet [1500 kcals daily]. Exercise is kept in the relaxed zone and performed before any breakfast/drinks to benefit from the partial state of ketosis [fat burning state] that the body enters during sleep [water taken on board during exercise]. Whole food diet – no processed food to avoid hidden sugars that cause insulin spikes that result in a temporary halt to the body burning fat. Low cholesterol and low GI fruits/foods selected due to recorded highs of both. Week Wednesday KCALS Thursday KCALS Friday KCALS Saturday KCALS Sunday KCALS Monday KCALS Tuesday KCALS Breakfast 9.00AM 100g Asda No Added Sugar Muesli + 200 ml Semi Skimmed Milk Coffee inc Stevia & Semi - Skimmed Milk 470 50 9.00AM 100g Asda No Added Sugar Muesli + 200 ml Semi Skimmed Milk Coffee inc Stevia & Semi - Skimmed Milk 470 50 10.30AM 100g Asda No Added Sugar Muesli + 200 ml Semi Skimmed Milk Coffee inc Stevia & Semi - Skimmed Milk 470 50 7.45 AM 100g Asda No Added Sugar Muesli + 200 ml Semi Skimmed Milk Coffee inc Stevia & Semi - Skimmed Milk 470 50 8.45 AM 100g Asda No Added Sugar Muesli + 200 ml Semi Skimmed Milk Coffee inc Stevia & Semi - Skimmed Milk 470 50 8.45 AM 100g Asda No Added Sugar Muesli + 200 ml Semi Skimmed Milk Coffee inc Stevia & Semi - Skimmed Milk 470 50 9.15 AM 100g Asda No Added Sugar Muesli + 200 ml Semi Skimmed Milk Coffee inc Stevia & Semi - Skimmed Milk 470 50 Lunch 12.00PM 2 x Wholegrain Ryvita with Tinned Salmon & thinly sliced tomato Coffee inc Stevia & Semi - Skimmed Milk 175 50 12.00PM 2 x Wholegrain Ryvita with Tuna & thinly sliced tomato Coffee inc Stevia & Semi - Skimmed Milk 150 50 3:30PM Large Jacket Potato with Tuna Mayonnaise & sliced tomato 380 12.00PM 2 x Wholegrain Ryvita with Tinned Salmon & thinly sliced tomato Coffee inc Stevia & Semi - Skimmed Milk 175 50 2 .00PM 3 x Wholegrain Ryvita with Tinned Salmon & thinly sliced tomato Coffee inc Stevia & Semi - Skimmed Milk 26 5 50 1 .00PM 2 x Wholegrain Ryvita with Tinned Salmon & thinly sliced tomato Coffee inc Stevia & Semi - Skimmed Milk 175 50 1 .00PM 2 x Wholegrain Ryvita with Tuna & thinly sliced cucumber Coffee inc Stevia & Semi - Skimmed Milk 150 50 Dinner 5.00PM Homemade Chilli with Vegetarian Mince & Basmati Rice Coffee inc Stevia & Semi - Skimmed Milk 500 50 4:30PM 70g of egg fried basmati rice with carrots, peas, chilli and spring onion with 100g of mixed shellfish/squid 310 6.00PM Homemade Chilli with Vegetarian Mince & 70g Basmati Rice 45 0 7 .00PM 15 0g of grilled chicken breast, 150g new potatoes, broccoli, carrots, runner beans, small amount of gravy 485 8 .00PM 100g or Asda Bacon and Chicken Tortellini with 100g of Wholewheat Spaghetti and home made Tomato & Garlic Sauce 400 5 .00PM Home made Chicken Balti Quinoa [see below], 150g of sweet potato wedges and salad 400 5 .00PM 150g of oven baked fillet of salmon, 150g new potatoes, 100g broccoli, carrots, runner beans 380 Drinks Approximately 3 x 500ml of water 0 2 x Coffee inc Stevia & Semi - Skimmed Milk 1 litre of strawberry and kiwi infused water Approximately 2 x 500ml of water 10 0 2 0 0 2 x Coffee inc Stevia & Semi - Skimmed Milk Approximately 3 x 500ml of water 100 0 C offee inc Stevia & Semi - Skimmed Milk Approximately 3 x 500ml of water * 7.30P M 100g Carrot Sticks 5 0 0 40 2 x C offee inc Stevia & Semi - Skimmed Milk Approximately 4 x 500ml of water 10 0 0 Approximately 3 x 500ml of water 2 x C offee inc Stevia & Semi - Skimmed Milk 0 100 2 x Coffee inc Stevia & Semi - Skimmed Milk 1 litre of lemon and lime infused water Approximately 3 x 500ml of water 100 20 0 Snacks 1.00PM Medium Banana 7.30PM Gala Apple 10.00PM 100g Carrot Sticks 100 50 40 1.00PM Medium Banana 4.00PM Small Pear 9.30PM Mezze of carrots, celery, gherkins, prawns 100 50 140 1.30PM Gala Apple 3.15PM Medium Banana 9.00PM 100g Carrot Sticks 50 100 40 12.00 PM Medium Banana 2 .00PM Small Pear 6.00P M Gala Apple 100 50 50 11.00A M Medium Banana 1 .00PM Gala Apple 3.30P M Small Clementine 100 50 50 2.30 PM Medium Banana 2.30 PM Small Pear * 8.00P M 5 0g Carrot Sticks 100 50 20 1.00 PM Medium Banana 10.00 PM Mezze of carrots, celery, gherkins, prawns 100 140 TOTAL 1485 1440 Weight 98.9 [ - 0.7kg] 16 4 0 152 0 1535 1415 Weight 98.3 [ - 0.6 kg] 1460 Food Diary : Steve O’Brien [ 2.9. – 8.9.2020] Calorie restricted diet [1500 kcals daily]. Exercise is kept in the relaxed zone and performed before any breakfast/drinks to benefit from the partial state of ketosis [fat burning state] that the body enters during sleep [water taken on board during exercise]. Whole food diet – no processed food to avoid hidden sugars that cause insulin spikes that result in a temporary halt to the body burning fat. Low cholesterol and low GI fruits/foods selected due to recorded highs of both.