28 DAY DIET DIARY of a naturally thin 54 year old woman

Young girl enjoying a fresh peach.

Talk about two real peaches! Photo/Bruce Tuten

My 28 Day Diet Diary is proof you don't have to eat like a goat to be thin. For years my clients, friends and family constantly ask what I eat to maintain my ideal weight. I could never answer the question because I didn't know. Frankly I never paid attention to it. I have always eaten what I wanted and stopped when full.

When I decided to write my book, Cure Diet Disease With Invisible Weight Loss, I wanted to document what I eat for my own knowledge. I also wanted a real time, no B.S. example of what a life long naturally thin, 54 year old person eats to maintain ideal weight.

What Is a Healthy Diet Plan?

So how will my diet diary help you? Why should you care? What possible benefit could you receive from reviewing my diet?

First, I don't diet or eat diet food. I eat between 1,800 and 2,200 calories everyday. I eat chocolate, ice cream and McDonald's. After reviewing my diet I don't think any sane, reasonably thinking person could classify my diet as a health food diet or even eating in moderation.

My diet diary will reveal much of the current diet information is pure fallacy. Myth. Worse, this same misinformation you have trusted to help you lose weight is the PRIMARY CAUSE OF YOUR WEIGHT PROBLEM.

There is no substitute for a healthy diet plan and consistent physical activity for reaching and maintaining your ideal weight.

Do You Hate Dieting?

A healthy diet plan does not include eating foods you hate in quantities that leave you hungry and miserable. A real healthy diet plan allows you to enjoy the foods you prefer in quantities that leave you full and satisfied. Deprivation does not work. You cannot lose weight let alone maintain ideal weight when you constantly must battle hunger, cravings and starvation. I assure you there is a better way.

My diet is not perfect, nor is it a nutritionally balanced diet. I don't recommend it to anyone. We are all different. My diet works because I walk daily, am physically active and in good health. I have no doubt a sedentary couch potato would gain weight eating what I eat. But c'mon now, I'm 54!

Naturally Thin Diet Formula

So here it is. You be the judge. Ask yourself if I'm depriving myself of anything to maintain my ideal weight. Do I go without to maintain a naturally thin body and lifestyle?

It's all here. No more conjecture, assumptions or guessing. An exact replication of everything a so called naturally thin person ate for 28 days. Warts, pig-outs, barbecue, booze and indulgences included.

As I said earlier, I don't recommend you duplicate my diet. You can define your own Invisible Weight Loss Diet from your Preferred Foods list found in chapter eight of Cure Diet Disease With Invisible Weight Loss. Remember, always get a check up from your doctor before beginning any weight reduction program.

Bonus Diet Diary Analysis

As a bonus, I've included a one week diet diary analysis after my second week and another for the entire 28 Day Diet Diary.

One last word of advice! Diets don't work! Lose your weight with a sensible, non-intrusive healthy diet plan like Invisible Weight Loss. After you lose weight and weight loss is no longer a nagging issue, adopt improved nutrition into your diet. That's my recommendation for maintaining ideal weight and living a naturally thin life. Only crazed lunatics and cooties enjoy dieting!

As you review my 28 day diet diary keep in mind the following:

  • My weight did not fluctuate a single pound during the 28 day period. I started my diet diary and exited it weighing 127.2 pounds.

  • Calorie estimates were based on an entire serving. I rarely eat an entire serving of anything, leaving about 10% on the plate. Calories listed are what was served, not what I ate, unless otherwise noted.

  • I cooked and ordered food paying no attention to calorie content. Meal selection was based solely on preference. I made no attempt to shine or impress you with healthy food choices.

  • I jotted down what, when, where and approximately how much I ate while eating. However, I didn’t tally calories until the end of the day.

  • My goal for this diet diary was to document the everyday eating habits and preferences of a naturally thin person so you can judge for yourself, if a thin person’s diet is deprivation, moderation or common sense.

28 DAY DIET DIARY LINKS

2nd Week :: 3rd Week :: 4th Week :: 28 Day Diet Diary Analysis


1st Week :: 28 Day Diet Diary

MONDAY -- This is the first day of my diet diary. I’m anxious about what may be revealed. I’ve been asked about my personal diet hundreds of times. I can never answer the question accurately because I don’t know. Sure, my eating habits are not bad, but I’m certain my diet won’t win any nutrition awards. I really don’t think about what I’m going to eat. I eat what I want and stop when I’m full. I’m looking forward to the next 28 days. I want to know what I’m eating.

NOTE: Calories are in parenthesis. I use a couple teaspoons 2% milk in coffee and tea.

Breakfast - 7:00 a.m. (444 calories) Got up early to tackle some yard work before it gets too hot. I always have at least a smoothie and cup of coffee before starting the day.

Barb’s Sweet Smoothie (215)
Oatmeal, 1/2 cup milk, 1 teaspoon sugar (224)
coffee (5)

Snack - 12:50 p.m. (202 calories) Skipped lunch. Got busy and forgot until my stomach growled.

2 ounces Rocks & Stones Salad Snack (164)
1 peach (38)
2 big iced teas (0)

Dinner - 6:10 p.m. (897 calories) Monday traditionally is shrimp or lobster fest at my house. Not today, spent too much time outside and didn’t get to the store.

2 pork chops, thin sliced, 3 ounces (250)
mashed potatoes, 1 teaspoon butter (171)
niblet corn, 1/2 cup (60)
pickled beets (40)
cottage cheese, 1/2 cup (82)
whole wheat roll with butter (94)
1 dip Blue Bell Homemade Vanilla ice cream (200)

Snack - 10:15 p.m. (240 calories)

Lammes Dark Chocolate Longhorn (120)
1 peach, 1/2 cup milk, teaspoon sugar (115)
green tea (5)

TOTAL CALORIES = 1,783
28 Day Diet Diary :: 1st Week :: Monday

  • Breakfast - 444
  • Snack - 202
  • Dinner - 897
  • Snack - 240

TUESDAY - Busy day ahead. Two meetings, computer time, eye exam and new glasses.

Breakfast - 6:30 a.m. (577 calories)

Barb’s Sweet Smoothie (215)
1 waffle w/ pecans, butter, syrup (357)
coffee (5)

Lunch - 11:45 a.m. (580 calories)

6” Personal Pepperoni Pizza, ate 75% of it (480)
1 ice cold Dublin Dr Pepper, could drink a case of these, only had time for one (100)

Snack - 3:30 p.m. (77 calories)

apple (72)
coffee (5)

Dinner - 6:30 p.m. (887 calories) Found this recipe in an old copy of Paul Prudhomme's Louisiana Kitchen cookbook. Can’t imagine why I didn’t try it sooner. It’s low in fat, has my favorite fish in it, it’s quick to make and good for ya’.

Cajun catfish fillets in brown gravy (470)
1 cup rice, mixed brown and white (210)
cucumber salad (53)
1/2 cup baby peas (60)
whole wheat dinner roll w/teaspoon butter (94)

Snack - 9:30 p.m. (125 calories) I’ve been eating a Longhorn (similar to a chocolate Turtle) every night for years. Made by a local chocolate company, with fresh ingredients, my chocolate fix.

Lammes Dark Chocolate Longhorn (120)
green tea (5)

Snack - 11:00 p.m. (40 calories)

20 frozen red seedless grapes (40)

TOTAL CALORIES = 2,286
28 Day Diet Diary :: 1st Week :: Tuesday

  • Breakfast - 577
  • Lunch - 580
  • Snack - 77
  • Dinner - 887
  • Snack - 125
  • Snack - 40

WEDNESDAY - I awoke to the sound of hard pounding rain. No walk this morning. Did a Pilate's workout while watching the morning news and enjoying the glorious rain.

Breakfast - 7:30 a.m. (741 calories) I really enjoyed breakfast. Ham and eggs has been a longtime favorite. Even better when you have time to enjoy it like this morning.

Barb’s Sweet Smoothie (215)
4 ounce ham steak (190)
2 eggs fried in 1 teaspoon butter (218)
whole Rio Star Ruby Red Grapefruit w/2 teaspoons sugar (108)
2 coffees (10)

Lunch - 12:30 p.m. (404 calories) Love this lunch. Fast, good, simple and filling!

homemade pea soup (195) Find my recipe here.
cornbread w/butter (209)
iced tea (0)

Snack - 3:45 p.m. (120 calories) Saved about 80 calories by choosing sherbet over ice cream.

Blue Bell orange sherbet (120)

Dinner - 5:45 p.m. (625 calories) My husband’s hamburgers are the stuff legends are made of. Sinfully addictive. His secret is a hot grill, short cooking time and 100% charwood as the heat source.

grilled hamburger w/lettuce, tomato, onion, catsup, mustard and Miracle Whip (425)
3 ounce steak fries (200)
iced tea (0)

Snack - 8:00 p.m. (141 calories)

Lammes Dark Chocolate Longhorn (120)
green tea w/2 teaspoons 2% milk and a teaspoon sugar (21)

TOTAL CALORIES = 2,031
28 Day Diet Diary :: 1st Week :: Wednesday

  • Breakfast - 741
  • Lunch - 404
  • Snack - 120
  • Dinner - 625
  • Snack - 141

THURSDAY - Had a great walk. Everything is washed off after the rain yesterday, smells good, sun was shinning. Too bad I can’t think of a decent excuse to get out of work today. This diet diary is time consuming. I’m thinking about food all day.

Breakfast - 7:00 a.m. (474 calories) A fast breakfast, especially when vegetables for the omelette are already chopped and frozen. I love Tabasco sauce on my southwestern omelette. Zero calories.

Barb’s Sweet Smoothie (215)
Southwest omelette, green peppers, onions, ham, garlic, parsley, 2 eggs (254)
coffee (5)

Snack - 10:15 a.m. (87 calories)

Rocks & Stones Snack Salad (82)
coffee (5)

Lunch - 1:30 p.m. (120 calories) Got real busy, ate lunch out of my thermos bottle.

gazpacho soup (120)
iced tea (0)

Snack - 4:45 p.m. (87 calories)

Rocks & Stones Salad Snack (82)
coffee (5)

Dinner - 7:15 p.m. (1,137 calories) My husband can eat three bowls of my chili at one sitting, it’s one of his favorites. I like watching him eat it because he gets lost in his own world.

chili con carne (495)
cornbread, 1 teaspoon butter (209)
charro beans (211)
Spanish rice, 1/2 cup (100)
glass of 2% milk (122)

Snack - 9:40 p.m. (125 calories) No better end to a hectic rush rush day then eating a Lammes Longhorn. My crutch, companion, first love. Come to mama!

Lammes Dark Chocolate Longhorn (120)
green tea (5)

Snack - 11:15 p.m. (142 calories)

2 stalks celery, curry cheese spread (102)
20 green grapes (40)

TOTAL CALORIES = 2,172
28 Day Diet Diary :: 1st Week :: Thursday

  • Breakfast - 474
  • Snack - 87
  • Lunch - 120
  • Snack - 87
  • Dinner - 1,137
  • Snack - 125
  • Snack - 142

FRIDAY - My husband and I usually meet for lunch and take the rest of the Friday off. Not today. Got bogged down in research and minutia. One of those days that goes on forever. Yesterday I jotted down what and when I ate and figured it up at the end of the day.Worked a lot better than making multiple entries in my diet diary throughout the day, far less distracting.

Breakfast - 6:00 a.m. (280 calories) Burned the bacon I was planning for breakfast, cats spotted a grey fox outside and are running from window to window. Now the dog wants to know what’s going on, pure chaos.

Barb’s Sweet Smoothie (215)
2 plums (60)
coffee (5)

Snack - 10:00 a.m. (309 calories) My breakfast wore off about an hour ago. I’m hungry.

2 ounces Rocks & Stones Snack Salad (164)
Peppermint Pattie (140)
coffee (5)

Lunch - 12:40 p.m. (812 calories) I think chili and sloppy joes taste better the second day. Leftover chili and cornbread are appreciated at my table.

leftover chili (495)
cornbread w/butter (209)
sweet & sour coleslaw (70)
peach (38)
iced tea (0)

Snack - 4:15 p.m. (38 calories) Fredericksburg peaches are the best I’ve eaten. I buy a bushel at a time.

peach

Dinner - 8:30 p.m. (395 calories) Unusual for me to eat this late. The sandwich was great, really hit the spot. Good end to hectic day.

Italian beef sandwich (395) Get the recipe here.
iced tea (0)

Snack - 10:00 p.m. (125 calories)

Lammes Dark Chocolate Longhorn (120)
green tea (5)

TOTAL CALORIES = 1,959
28 Day Diet Diary :: 1st Week :: Friday

  • Breakfast - 280
  • Snack - 309
  • Lunch - 812
  • Snack - 38
  • Dinner - 395
  • Snack - 125

SATURDAY - Everything that needs to be done gets done on Saturday. Grocery shopping, laundry, house cleaning. I keep kitchen duties real simple.

Breakfast - 7:30 a.m. (258 calories)

Barb’s Sweet Smoothie (215)
Peach (38)
coffee (5)

Lunch - 12:15 p.m. (480 calories) I’ve been eating at McDonald’s for years, but this was especially good today.

McDonald’s hamburger, small fries and iced tea (480)
(ate every bite)

Dinner - 6:30 p.m. (1,170 calories) My favorite fish. Made dinner in under 30 minutes with little clean up. Except the pie. Made that last night trying to unwind after a hectic day.

grilled catfish fillets w/butter and garlic, 8 ounces (280)
vegetable kabob; red, green, yellow peppers, scallions, fresh pineapple (100)
homemade baked beans (200)
rye roll and whole wheat roll w/butter (178)
iced tea (0)
lemon meringue pie (407)
coffee (5)

Snack - 9:45 p.m. (125 calories)

Lammes Dark Chocolate Longhorn (120)
green tea (5)

TOTAL CALORIES = 2,033
28 Day Diet Diary :: 1st Week :: Saturday

  • Breakfast - 258
  • Lunch - 480
  • Dinner - 1,170
  • Snack - 125

SUNDAY - For some reason this is my favorite day of the week to cook. Good time to experiment and try new recipes, get family and friends involved in cooking. I picked up a Black Forest cake at my favorite bakery yesterday.

Brunch - 11:30 a.m. (558 calories)

Barb’s Sweet Smoothie w/peaches (225)
Oatmeal, 1/2 cup 2% milk, a teaspoon sugar (224)
whole wheat toast w/sour cream and blackberry jam (99)
2 coffees (10)

Dinner - 5:30 p.m. (1,283 calories) The casserole didn’t pass the clean plate test. Something is missing, the recipe needs work. Glad I got the cake yesterday or this dinner would be a wash out. Only had five bites of the casserole. Win some, lose some.

chicken & peach casserole (415)
whole wheat roll w/butter (84)
sweet & sour coleslaw (70)
cottage cheese, 1/2 cup (108)
iced tea (0)
Black Forest cake (601 and worth it)
coffee (5)

Snack - 8:30 p.m. (130 calories) I rarely have cravings, when I do I tend to give in to them rather than argue with myself. I could have easily eaten another piece of cake for a snack. I’m glad I didn’t.

Lammes Dark Chocolate Longhorn (120)
green tea (5)
coffee (5)

TOTAL CALORIES = 1,971
28 Day Diet Diary :: 1st Week :: Sunday

  • Breakfast - 558
  • Dinner - 1,283
  • Snack - 130

28 DAY DIET DIARY LINKS

2nd Week :: 3rd Week :: 4th Week :: 28 Day Diet Diary Analysis


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28 DAY DIET DIARY LINKS



Barbara Yarnell, multiple Emmy Award winner, author 'Cure Diet Disease With Invisible Weight Loss'

Barbara Yarnell produced a multiple Emmy Award winning food documentary. She has 28 years experience as a weight loss expert and is known for her "diet-less" Invisible Weight Loss System. More than 40,000 people have attended her workshops and seminars. As the former owner/founder of a national chain of weight loss clinics she amassed more than 10,000 hours of one on one weight loss sessions. Barbara is the author of the popular book Cure Diet Disease With Invisible Weight Loss and 251 Proven Quick Weight Loss Tips.