28 Day Diet Diary :: 4th Week

Food journal foolishness. Photo/AmyIs keeping a 7 day food journal worth the frustration?

Food journal foolishness. I've never recommended keeping one.

This decision was based on my clients universal rejection of keeping a journal of any kind. Their complaints ranged from "inconvenient" to "time consuming" to "makes me think about food all day." My clients overwhelmingly considered a journal a major hindrance to successful weight loss.

Now that I've personally experienced the many joys of documenting each mouthful of food in this food journal, I can completely understand their hostility towards journals. Food journals have no place in a weight loss effort with one huge exception…

Keep A Food Journal Before You Begin To Lose Weight

After keeping a diet diary I can see tremendous value in the information it provides. For instance, if I was overweight and wanted to lose 12 pounds in a year my only concession would be giving up my nightly chocolate Longhorn. That's it! I would lose 12 pounds if I ever gave them up and didn't replace the calories. NO OTHER CHANGES REQUIRED.

I recommend keeping a seven day personal food journal BEFORE you begin losing weight. You can analyze your healthy food calories compared to your fun food calories. Reduce soda so you can lose weight without major diet change.

While fast food causes obesity for some, you may discover fast food is not the culprit you originally thought. Or that you're eating the equivilent of a 29 pound per year weight gain when you gobble up a Snickers bar everyday.

If you want to be naturally thin, start by identifying the specific reasons why you're fat. Keep a seven day food journal. Simply replace your dietary downfalls like soda, frequent fast food visits and trash snacks with better tasting, lower calorie, healthy food. That doesn't mean deprivation.

Review this fourth week of my diet diary and one thing should be glaringly apparent; I EAT WELL — STOP WHEN FULL. Adopt that single characteristic and the only result can be a naturally thin future. Mathematical fact. My food journal and the healthy foods I choose validate this fact.



1st Week :: 2nd Week :: 3rd Week :: 28 Day Diet Diary Analysis

4th Week :: 28 Day Diet Diary

MONDAY - Last week of this journal. Big drain on time but important. From now on, when I’m asked what I eat, I’ll know exactly what to say!

Breakfast - 9:00 a.m. (328 calories)

Barb’s Sweet Smoothie (215)
Rio Star Ruby Red Grapefruit, 2 teaspoons sugar (108)
coffee (5)

Snack - 11:00 a.m. (120 calories) I forgot how much I enjoyed this snack.

peach, 1/2 cup milk, teaspoon sugar (115)
coffee (5)

Lunch - 2:10 (430 calories) Hot dog and potato chips. Food police shudder, enablers say, “you’ve blown it now.” It’s a hot dog. Geez!

Hebrew National beef hot dog, mustard, onions (270)
potato chips (160)
iced tea (0)

Dinner - 6:35 p.m. (625 calories) Had a great day and an equally great dinner to top it off. Full, content and satisfied.

12 large shrimp, grilled (240)
vegetable kabob; red, yellow, green peppers, tomato, onion, pineapple (100)
shrimp sauce (20)
homemade baked beans (200)
whole wheat dinner roll (60)
iced tea (0)
coffee (5)

Snack - 9:00 p.m. (362 calories)

2 oatmeal cookies (120)
Lammes Dark Chocolate Longhorn (120)
glass of 2% milk (122)

Diet Diary :: 4th Week :: Monday

  • Breakfast - 328
  • Snack - 120
  • Lunch - 430
  • Dinner - 625
  • Snack - 362

Food Journal Fact -- A seven day pre-diet food journal will help to identify problem areas and offer clear cut solutions.

TUESDAY - Worked overtime today. Time stood still for most of the afternoon.

Breakfast - 6:30 a.m. (504 calories) One great breakfast. Try it. I dare you. Try it!

Barb’s Sweet Smoothie (215)
oatmeal with milk and teaspoon sugar (224)
whole wheat toast, plain (60)
coffee (5)

Snack - 10:30 a.m. (72 calories) I enjoy raw vegetables and fruit. A steady diet of it would be boring. Get raw stuff out of the way with snacks. Fills you up.

2 raw carrots, 1 stalk celery (67)
coffee (5)

Lunch - 1:15 p.m. (795 calories) I ate every bite and would have enjoyed a couple more ribs.

BBQ combo plate, chicken, ribs, sausage, slaw, potato salad, beans (795)
iced tea (0)

Snack - 5:00 p.m. (30 calories) Sometimes I crave big juicy, ice cold, dark plums. Natural candy. Love ‘em.


Dinner - 6:30 p.m. (591 calories) I overcooked the chicken, dry as the desert sand, chewy as rubber. Veggies overcooked as well. Coffee was great.

roasted chicken breast, without skin (284)
roasted potatoes, onions and carrots (148)
gravy (60)
rye roll with butter (94
iced tea (0)
coffee (5)

Snack - 8:30 p.m. (125 calories)

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

Diet Diary :: 4th Week :: Tuesday

  • Breakfast - 504
  • Snack - 72
  • Lunch - 795
  • Snack - 30
  • Dinner - 591
  • Snack - 125

Food Journal Fact -- The best food journal is no substitute for using common sense and paying attention to what and how much you eat everyday.

WEDNESDAY - Beautiful day. Not too hot. Have meetings all morning then I can go home.

Breakfast - 6:40 a.m. (558 calories) Prepared and ate breakfast in about ten minutes. Rush, rush.

Barb’s Sweet Smoothie (215)
Grape-Nuts, 1 cup milk, teaspoon sugar (338)
coffee (5)

Snack - 10:15 a.m. (87 calories) Munched and worked to get everything done before lunch.

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

Lunch - 12:30 p.m. (718 calories) Finished work and wanted to eat before I went home. Tried a new Chinese restaurant with a big sign in the window, “NO MSG.” Very good.

shrimp and vegetable stir fry with rice (299)
fried egg roll (419)
hot tea (0)

Dinner - 6:45 p.m. (701 calories) Texas style crab cakes and pickled herring, mmmm.

homemade crab cake (330)
Brussels sprouts (56)
apple sauce (105)
marinated carrot salad (56)
2 ounces pickled herring (149)
iced tea (0)

Snack - 9:30 p.m. (125 calories)

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

Diet Diary :: 4th Week :: Wednesday

  • Breakfast - 558
  • Snack - 87
  • Lunch - 718
  • Dinner - 701
  • Snack - 125

THURSDAY - New family moved into the neighborhood. I’ll take them a lemon meringue pie.

Breakfast - 6:30 a.m. (312 calories)

Barb’s Sweet Smoothie (215)
half a cantaloupe (92)
coffee (5)

Snack - 10:00 a.m. (72 calories)


Lunch - 12.30 p.m. (743 calories) Ate at a new Cajun creole restaurant. Unique menu. Big time emphasis on fresh. I’ll eat here often.

creole chicken (431)
brown rice (162)
fruit salad (150)
iced tea (0)

Snack - 3:30 p.m. (145 calories)

Peppermint Pattie (140)
coffee (5)

Dinner - 6:00 p.m. (756 calories) A great example of an old time healthy comfort food dinner. Meat, taters and ice cream.

meatloaf (320) Recipe here.
mashed potatoes (138)
niblet corn (60)
green beans (38)
iced tea (0)
large dip Blue Bell Homemade Vanilla ice cream (200)

Snack - 8:30 p.m. (125 calories)

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

Diet Diary :: 4th Week :: Thursday

  • Breakfast - 312
  • Snack - 72
  • Lunch - 743
  • Snack - 145
  • Dinner - 756
  • Snack - 125

Food Journal Fact -- My clients were absolutely right! Keeping a food journal for the purpose of losing weight will only complicate the problem. Use a food journal to determine what you're eating now so you can define what to eat in the future and still lose weight comfortably and easily without the punishment of another fad diet.

FRIDAY - Russ and I are meeting for lunch at Chuy’s Tex-Mex restaurant today! It’s the original location by Barton Springs Pool. We’ve been eating there for 20 years, a real favorite.

Breakfast - 7:00 a.m. (335 calories) Peaches, milk and sugar. Big time tasty and satisfying breakfast.

Barb’s Sweet Smoothie (215)
peach with milk and teaspoon sugar (115)
coffee (5)

Snack - 9:45 a.m. (87 calories)

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

Lunch - 1:30 p.m. (750 calories) Chuy’s Tex-Mex makes a green chili stew that is an all time favorite. Chicken, roasted hatch chilies, onions, new potatoes in a molten hot broth. Put it on your bucket list.

roasted green chili stew (350)
charro beans (300)
fresh homemade tortilla (100)
iced tea (0)

Dinner - 6:30 p.m. (767 calories)

fried ham slice, 6 ounces (266)
German potato salad (120)
asparagus (26)
cauliflower and broccoli salad (150)
dip of Blue Bell Homemade Vanilla ice cream (200)
coffee (5)

Snack - 9:00 p.m. (125 calories)

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

Diet Diary :: 4th Week :: Friday

  • Breakfast - 335
  • Snack - 87
  • Lunch - 750
  • Dinner - 767
  • Snack - 125

SATURDAY - Only two days left until my food journal is complete. I can’t wait to review and analyze the information. Today is always the toughest day of the week. I stop by McDonald’s and go grocery shopping, followed by a day of playing never ending catch up.

Breakfast - 7:30 a.m. (386 calories) I’m already looking forward to my weekly fast food fix at McDonald’s.

Barb’s Sweet Smoothie (215)
2 slices whole wheat toast with blackberry jam (171)

Lunch - 12:30 p.m. (480 calories) I always eat here before grocery shopping at nearby supermarket.

McDonald’s hamburger, small fries, iced tea

Dinner - 6:00 p.m. (653 calories) I met politico Karl Rove at the supermarket. I introduced myself and said hello. He was gracious and friendly. Barbecue brisket is a Texas treat. Requiring hours of smoking over low heat before reaching maximum flavor and tenderness. Smoked salmon is a perfect compliment to brisket. Poor boys surf and turf.

4 ounces beef brisket (113)
2 ounces smoked salmon (90)
baked beans (200)
new potatoes w/butter and parsley (150)
green salad (100)
iced tea (0)

Snack - 10:00 p.m. to 1:00 a.m. (256 calories) Went dancing at the Continental Club in Austin.

4 MGD Light Beer (64 calories each)

Snack - Sometime after midnight (158 calories) Ice cold sweet peach sounded really good when I got home. No green tea tonight, couldn’t stay awake long enough to make it.

peach (38)
Lammes Dark Chocolate Longhorn (120)

Diet Diary :: 4th Week :: Saturday

  • Breakfast - 386
  • Lunch - 480
  • Dinner - 653
  • Snack - 256
  • Snack - 158

SUNDAY - Last day of this food journal. Bought an already roasted whole turkey breast at the grocer store yesterday. Made my own dressing, potatoes and gravy and had a mini Thanksgiving dinner. Wasn’t real hungry at breakfast so I made a fruit salad.

Breakfast - 11:00 a.m. (230 calories)

watermelon, cantaloupe and honeydew with yogurt dressing (225)
coffee (5)

Snack - 12:30 p.m. (270 calories) If breakfast was more substantial, I could have easily passed on the plum.

plum (30)
2 oatmeal cookies (120)
dip of Blue Bell orange sherbet (120)

Dinner - 5:00 p.m. (1,171 calories) This is my “wrap party” for the completion of my food journal. These were not small portions and I licked the plate. Now let’s see what all this means. I’m anxious to find out myself.

roast turkey (400)
mashed potatoes (138)
bread dressing (120)
turkey gravy (60)
sour cream cucumber salad (75)
corn (83)
pumpkin pie (290)
iced tea (0)
coffee (5)

Snack - 9:10 (125 calories)

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

Diet Diary :: 4th Week :: Sunday

  • Brunch - 230
  • Snack - 270
  • Dinner - 1,171
  • Snack - 125


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