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Running DeficitsThis is one in a series of food photo diary posts in which I track my food in pictures. I’m also counting my calories. Read all about it in this post or click here to view my calorie intake in a nifty spreadsheet. No wonder bodybuilders load up on protein shakes – it’s hard to run a calorie surplus when you rarely eat out, avoid processed foods, and simply do a little bit of movement every day. So it would seem that I’ve stumbled upon the secret to burning more calories than you consume: eat whole foods moderately, exercise a little bit, and commute on bike or on foot. Not only will you lose weight, but you can also afford daily treats like full-on cream, sugary jam, pumpkin pie and full-fat Greek yogurt. I think I need to take better advantage of this treat allowance. Diary for Tuesday, May 26, 2009Calories in: 1577 BreakfastVegan buckwheat crepes filled with cottage cheese and topped with fresh fruit, blackberry jam and soured cream
Calories: 300 Breakfast #2Brown no knead bread, toasted, topped with honey and cottage cheese. Served with a cup of decaf.
Calories: 177 LunchGrilled tofu sandwich with chickpea salad and mixed leaves
Calories: 424 SnackBanana Yogurt Smoothie
Calories: 209 DinnerBlack Beans and Rice with Cabbage Slaw. Followed by yogurt, strawberries, and rooibos tea for dessert (not shown). Calories: 468 Diary for Wednesday, May 27, 2009Calories in: 1687 BreakfastBircher Muesli with Yogurt and Fruit
Calories: 321 SnackYogurt with homemade blackberry jam, mixed nuts, and a cup of tea. (I skipped the apple.)
Calories: 170 LunchAvocado on Toast with Chickpea Salad and Raw Veggies Calories: 395 SnackBrown no knead bread, toasted, topped with honey and cottage cheese. Calories: 204 DinnerLentil bolognese with Whole Wheat Pasta, Bread and Salad. Calories: 600 Related posts:
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I’m a longtime fan of your blog, but I’m a little confused by your recent calorie counting posts. How can it be that you are eating more calories than you expend but still coming up with a caloric deficit? If you eat 2097 calories (”in”) but only expend 1577 (”out”), then you don’t have a deficit at all. Rather, you have a surplus of 520 calories, meaning you ate 520 calories more than you needed that day. Or…am I missing something?
Thanks so much – these meals are perfect examples of deliciousness without too many calories.
Hey Kristina… no I’m the one who’s missing something. I had the Calories In and Out switched. =P Thanks for bringing it to my attention!
And Tanya, glad you like the meals!
You know how to make a girl hungry. One of the best things about healthy eating is how much you can eat without gaining just because it’s all so good for you! Also I love the new look of your website.
Thanks, Sagan! Yes, eating lots is one of the best benefits of eating well. =) Provided you love veggies, of course. And thanks for the props on the website… I still have some work to do on it but it’s coming along!
Can you clarify about your 170 calorie snack of yogurt, jam, and nuts? Your photo shows a large portion of almonds and decent sized portion of yogurt (I think, unless that’s a miniature apple!). How can that be only 170? I find nuts really add up fast, though I know they are very nutritious.
Hi Amy! Sorry about the confusion on the nuts! That’s a container of “emergency nuts” I basically always have with me, but I rarely eat the whole container. I usually just have ~5-10 nuts. Also, I think I mentioned in the post that I skipped the apple (I took the pic when I packed my snack, but not when I actually ate it!). Also, the yogurt was that 0% fat stuff so super low cal… 150g has 78 cals. The 6 nuts had about 42 (you’re right, the calories do add up). The jam had about 35. Add 15 cals for the milk I had in my tea and you get 170. =)
But yeah, nuts are great… but I do try to go easy on them. I’ll often chop them up or use slivered almonds to make them go further.
Thanks for your reply! I am working on ways to portion out the nuts (and raisins, another dense food I enjoy)–it seems like one food where underestimating quantity would have a big effect if you are aiming for a deficit.
So true, Amy – it’s easy to go overboard with nuts. But it’s worth keeping them around. Most nuts are full of the good fats, not to mention protein, fiber, vitamins and minerals. I think a “small handful” is a good rule of thumb. For me that’s about 6-10 almonds… about 50 calories or so.