Recipe : Breakfast : Egg Sandwich

INGREDIENTS :

1/2 teaspoon Extra-Virgin Olive Oil

1 tablespoon finely chopped Red Onion

2 large Egg Whites, beaten

Pinch of Salt

1 slice of Tomato

2 slices of Wholemeal Bread

PREPARATION :

Heat oil over medium heat.

Add onion and cook, stirring, until it begins to soften, about 1 minute.

Add egg whites, salt and cook, stirring constantly, until whites are set, about 30 seconds.

To make the sandwich, layer the egg whites and tomato on the bread.

Food Diary : 30 November 2013

Breakfast :

- 1 cup of Milo with sugar and Goat's Milk

- 1 piece of biscuit

- 1 piece of white bread with half spoon of kaya



Tea Break :

- 1 serve of Beef Lasagna

- 1 glass of water



Lunch :

- 1/2 cup of white rice

- 1/2 cup of Beef Soup with potato

- 1/2 glass of Rose Syrup



Tea Break :

- 1 glass of Hot Tea

- 1 piece of white bread with 1/2 teaspoon of Kaya



Dinner :

- 1 cup of Fried Rice with 1 piece of Fried Chicken (Drumstick)

- 4 piece of Otak-Otak

- 1 glass of Iced Tea

Food Diary : 29 November 2013

Breakfast :

- 1 slice of white bread with 1 teaspoon of kaya

- 1 glass of Milo with Goat's Milk and sugar

- Half piece of Roti Boy



Tea Break :

- 1 glass of water

- 1 piece of curry puff



Lunch :

- 1 cup of white rice

- 1 piece of Ikan keli percik

- 1 scoop of Pucuk Ubi masak lemak - without gravy

- 1 glass of Sirap Selasih



Tea Break :

- 1 glass of Sirap Selasih

- 1 piece of Kuih Koci



Dinner :

- 1 cup of  Orange Twister

- 1 cup of white rice with 1 cup of Beef Soup, Celery, Potato and Carrot

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Healthy Eating Plan

A healthy eating plan gives your body the nutrients it needs every day while staying within your daily calorie goal for weight loss. A healthy eating plan also will lower your risk for heart disease and other health conditions.

A healthy eating plan:

• Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products
• Includes lean meats, poultry, fish, beans, eggs, and nuts
• Is low in saturated fats, trans fat, cholesterol, salt (sodium), and added sugars
• Controls portion sizes

Calories

To lose weight, most people need to reduce the number of calories they get from food and beverages (energy IN) and increase their physical activity (energy OUT).

For a weight loss of 1–2 pounds per week, daily intake should be reduced by 500 to 1,000 calories. In general:

• Eating plans that contain 1,000–1,200 calories each day will help most women lose weight safely.
• Eating plans that contain 1,200–1,600 calories each day are suitable for men and also may be appropriate for women who weigh 165 pounds or more or who exercise regularly.

If you eat 1,600 calories a day but do not lose weight, then you may want to cut back to 1,200 calories. If you are hungry on either diet, then you may want to boost your calories by 100 to 200 per day. Very low calorie diets of fewer than 800 calories per day should not be used unless you are being monitored by your doctor.

Food Diary : 28 November 2013

Breakfast : 

- 1 glass of Milo - Goat's Milk, Milo, Sugar

- 1 half-boiled egg - with 1/4 spoon of soy sauce




Tea Break :

- 1 glass of warm water

- 1 piece of Fried Donut with Sardine

- 1 piece of Kuih Ketayap



Lunch :

- 1 cup of white rice

- 2 small cuts of fried chicken

- 1 cup of cabbage with fishcake and anchovies

- 1 glass of warm water


Tea Break :

- 1 glass of warm water

- 1 large Chatime Pearl Milk Tea

Dinner :

- Half cup of white rice

- 1 small piece of oxtail with soup

- Half of Fried Egg

- Half portion of Kailan Ikan Masin

Food Diary : 27 November 2013

Breakfast:

- Combination of 3 spoon of each Fried Rice, Fried Vernicelli and Fried Kuey Teow

- 1 Glass of Tea


Tea Break :

- 1 piece of Pulut Panggang

- 1 glass of Water


Lunch :

- 1 glass of Water

- 10 pieces of Fish Crakcers (Keropok Ikan)


Tea Break :

- 5 pieces of Banana Fritters

- 1 glass of Water


Dinner :

- 1 glass of Ginger Tea

- 1/2 glass of Tea

- 1 bowl of Mee Tulang Merah

- 4 slices of fruits

How a Food Diary Helps to Lose Weight Fast

1. By Eliminating the Ability to Underestimate How Much You Eat

Using a journal to track what is being eaten and the quantities of the foods being digested eliminates guess work. 

Approximately twenty five percent of dieters underestimate their daily calorie intake. 

Since a major goal is to consume less calories, accurately knowing what is being consumed is vital.

2.  By Knowing What Causes You To Eat More

There may be a reason that you eat more at certain times compared to other times. 

There may be an emotional trigger or a habit that you are unaware of. 

The food diary will allow you to visually see upswings in food consumption that will allow you to learn these triggers and habits. 

Once you know, you can change.

3. By Helping You Cut Back On Unnecessary Snacking

If every time you have an extra snack or cheat on your diet, you have to write it down, you naturally will reduce these behaviors. 

But it’s important to actually write down every little piece of candy or small bite or taste in the journal … anything that goes in the mouth. 

There may be a little harmless appearing snack that is causing diet failure.

4. By Getting and Keeping You On A Balanced Diet

To eliminate guessing, a food journal is necessary to ensure that the proper amount of veggies, fruits, protein, fiber, and so forth are being consumed for a successful quick weight loss diet. 

With a food journal, you can analyze the diet and add or eliminate elements to make the diet work.

Having a weight loss journal is absolutely critical to not only succeed in a diet, but also to lose weight faster.