17 NATURALLY THIN SUPER SECRETS
28 Day Diet Diary :: 2nd Week

Breakfast fruit smoothie. Photo/Matthias RhombergIs your metabolism sluggish? Eating breakfast is proven to level blood sugar for the entire day.

Naturally thin people eat breakfast. My diet diary reveals I eat breakfast everyday. Even when I'm in a rush and don't feel like it. Eat breakfast and encourage your metabolism to be more efficient burning calories. You also level blood sugar so you're not craving food all day. Combine a good protein with a fresh fruit smoothie for a fast start in the morning.

3 Naturally Thin Secrets

  1. People who eat breakfast are four times more likely to lose and maintain ideal weight compared to people who skip breakfast.
  2. Breakfast reduces cravings and hunger for the remainder of the day. Check out the rest of my diet diary for proof.
  3. I don't know about you, but I feel like bad breath smells when I skip breakfast. Plus I gorge on needless calories.

√ 14 More Naturally Thin Secrets On This Page

√ 7 Day Diet Summary is here.


2nd Week :: 28 Day Diet Diary

MONDAY - I do as little as possible on Sunday and Monday. Time at home with my dogs, cats and husband.

Breakfast - 10:30 a.m. (220 calories) Stayed up late, got up late, ate a light breakfast.

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

Lunch - 1:45 p.m. (504 calories) Not real hungry, wanted fast, good and simple. I got my homemade pea soup (recipe here) out of the freezer and whipped up some corn bread and tossed green salad.

1 bowl homemade pea soup (195)
large slice of homemade corn bread (175)
1 teaspoon of butter for the corn bread (34)
mixed greens salad with homemade dressing (100)
iced tea (0)

Afternoon Snack - 4:10 p.m. (205 calories) Sat down to have a cup of coffee and heard the Blue Bell ice cream calling from the freezer.

coffee (5)
1 large dip of Blue Bell vanilla ice cream (200)

Dinner - 6:35 p.m. (877 calories) Monday shrimp pig-out. Grilled to perfection on kabobs with Texas post oak smoke as the only heat source. One of my favorite meals.

12 large grilled shrimp (240)
pineapple slices (60)
scallions (15)
red & yellow peppers (20)
corn on the cobb with 1 tablespoon butter (127)
homemade baked beans (200)
1 pear (95)
2 tablespoon of homemade chocolate sauce for the pear (120)
iced tea (0)

Evening Snack - 9:50 p.m. (261 calories)

1 Lammes Chocolate Longhorn (120)
green tea w/2 teaspoons 2% milk and 1 teaspoon sugar (21)
Blue Bell orange sherbet (120 calories mmmm)

TOTAL CALORIES = 2,067
28 Day Diet Diary :: 2nd Week :: Monday

  • Breakfast - 220
  • Lunch - 504
  • Snack - 205
  • Dinner - 877
  • Evening Snack - 261

Naturally Thin Secret #4 Homemade chocolate sauce and syrup tastes far better than the popular artificially flavored, corn syrup variety found in the supermarket.


TUESDAY - Today really sucked. Washing machine wouldn’t agitate and stuck in traffic for an hour and a half. Welcome to the working week.

Breakfast - 7:10 a.m. (533 calories)

coffee (5)
Barb’s Sweet Smoothie (215)
Unfrosted Mini-Wheats, 30 biscuits (200)
1/2 cup 2% milk (61)
1/4 cup blueberries (20)
2 teaspoons sugar (32)

Snack - 9:45 a.m. (92 calories)

1 ounce Rocks & Stones Salad Snack (82 )
2 cups coffee (10 )

Lunch - 12:50 p.m. (960 calories)

2 cups beef stew with onions, carrots and potatoes (767)
rye roll with 1 teaspoon butter (159)
1/2 cup green peas (34)
iced tea (0)

Snack - 3:30 p.m. (110 calories)

iced tea (0)
orange (110)

Dinner - 7:30 p.m. (650 calories) I rarely eat dinner this late but traffic held me up for almost two hours. My entire dinner was prepared, eaten and cleaned up in less than 30 minutes.

tossed salad with my dressing (100)
3 slices homemade (pre-baked crust) pepperoni pizza (550)
iced tea (0)

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

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

TOTAL CALORIES = 2,470 *
28 Day Diet Diary :: 2nd Week :: Tuesday

  • Breakfast - 533
  • Snack - 92
  • Lunch - 960
  • Snack - 110
  • Dinner - 650
  • Snack - 125

* The largest calorie total for any single day of my 28 day diary. Many more of these days and I'll lose my "naturally thin" status.


Naturally Thin Secret #5 Homemade pizza can have half the calories of similar supermarket frozen pizza.


WEDNESDAY - Nice day. Perfect morning, wanted to keep walking. Birds, bunnies, road runner and deer. It was like a Disney movie.

Breakfast - 8:05 a.m. (411 calories)

Barb’s Sweet Smoothie (215)
1 slice whole wheat toast w/1 teaspoon 100% fruit jam (83)
1 Rio Star Ruby Red grapefruit w/2 teaspoons sugar (108)
coffee (5)

Snack - 9:50 a.m. (87 calories)

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

Lunch - 11:45 a.m. (524 calories) Went to a deli for lunch based on a recommendation from a good friend. Top quality food served on a veranda overlooking a large lawn dotted with pecan trees - nice. Low calorie sandwiches that sacrifice flavor for calories are not an option. This sandwich was fresh and full of flavor!

ham sandwich with lettuce, tomato, onions and horseradish (463)
1 cup broccoli slaw (61)
iced tea (0)

Snack - 3:10 p.m. (100 calories)

pear (95)
coffee (5)
iced tea (0)

Dinner - 6:45 p.m. (809 calories) I love catfish and I make the best I’ve eaten. Here’s the secret. Buy catfish that is caught the same day you cook it. Real fresh. A garlic and butter baste with sea salt and pepper.

8 ounces grilled catfish brushed with garlic butter (280)
1 tablespoon tarter sauce (100)
1 corn muffin (175)
1 teaspoon butter (30)
1/2 cup spinach with bacon, onion and garlic (115)
cranberry sauce (104)
iced tea (0)
coffee (5)

Snack - 9:30 p.m. (120 calories)

1 Lammes Dark Chocolate Longhorn (120)
green tea (ran out of milk, no calories)

TOTAL CALORIES = 2,051
28 Day Diet Diary :: 2nd Week :: Wednesday

  • Breakfast - 411
  • Snack - 87
  • Lunch - 524
  • Snack - 100
  • Dinner - 809
  • Snack - 120

Naturally Thin Secret #6 Catfish may not be popular nationwide, but it's a southern specialty! Catfish fillets don't have bones or taste "fishy." My all time #1 favorite fish. Good for ya', too!


THURSDAY - Woke up to the urgent sound of our septic system pump alarm. Our pump died. My husband is changing out the old pump for a new one at 5:30 a.m. This is not a task for the weak of stomach or something anyone should attempt before breakfast. When I asked him if he wanted breakfast his reply sounded like something Chef Gordon Ramsay would tell a cook that served a raw piece of chicken. I love living in the country.

Breakfast - 7:30 a.m. (215 calories)

Barb’s Sweet Smoothie (215)
cup of black coffee (0)

Snack - 9:30 a.m. (15 calories) No time for a real breakfast, the sweet smell of the exposed septic tank lingered killing my appetite. So I did what common sense dictates in this situation. I got wired.

3 cups of coffee (15)

Lunch - 12:35 p.m. (511 calories) All low calorie sandwiches should taste this good, everything was fresh.

4 ounces shaved roast turkey (175)
lettuce, tomato and 2 teaspoons mayonnaise (60)
2 slices whole wheat bread (120)
marinated carrots (56)
2 cups coffee (10)
2 glasses iced tea (0)
1 Fudgesicle (90)

Snack - 3:45 p.m. (130 calories)

2 oatmeal with raisin cookies (120)
2 cups coffee (10)

Dinner - 6:45 p.m. (793 calories) After eight cups of coffee, I’m not a bit tired. I rarely drink over four cups a day and am feeling the effects of a caffeine overdose while preparing dinner. The toaster and I had an intelligent conversation about the pros and cons of owning a PC or a Mac.

4 ounce pork chop fried in 1 teaspoon butter (332)
mashed potatoes (138)
1/4 cup pan gravy (60)
red cabbage (48)
green beans with 1 teaspoon butter (56)
rye roll with 100% fruit jam (159)
iced tea (0)

Snack - 9:10 p.m. (125 calories).

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

TOTAL CALORIES = 1,789
28 Day Diet Diary :: 2nd Week :: Thursday

  • Breakfast - 215
  • Snack - 15
  • Lunch - 511
  • Snack - 130
  • Dinner - 793
  • Snack - 125

Naturally Thin Secret #7 When you drink two cups of coffee a day, you can increase calories burned by 100-150 per day.


FRIDAY - Most every Friday for the last 20 years my husband and I call it a day and close shop at 1:00 p.m. We go to lunch and then a movie. When we get baby back ribs, like today, we’re so full dinner is not an issue.

Breakfast - 6:55 a.m. (220 calories)

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

Lunch - 1:45 p.m. (1,444 calories, ouch) This is embarrassing.

1/2 rack all natural baby back ribs (613)
baked beans (100)
potato salad (111)
coleslaw (70)
1 slice whole wheat bread (60)
2 eight ounce Dublin Dr Pepper’s (real cane sugar) (200)
large slice pumpkin pie (ate every bite) (290)

Dinner - 7:30 p.m. (282 calories) More of a snack than dinner. Still stuffed from an obscene lunch of 1,444 calories.

gazpacho soup (120)
2 ounces smoked salmon (90)
6 saltine crackers (72)
iced tea (0)

Snack - 10:15 p.m. (125 calories)

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

TOTAL CALORIES = 2,071
28 Day Diet Diary :: 2nd Week :: Friday

  • Breakfast - 220
  • Lunch - 1,444
  • Dinner - 282
  • Snack - 125

Naturally Thin Secret #8 When you pig-out like I did at lunch today, go light on the next meal. Compare my lunch calories to dinner calories and you will get the picture.


SATURDAY - Busy day. Everything needs to be done from laundry to grocery shopping.

Breakfast - 7:30 a.m. (374 calories)

Barb’s Sweet Smoothie (215)
1 cup mixed strawberries, blueberries, blackberries (66)
1/2 cup 2% milk (61)
2 teaspoons sugar (32)
black coffee (0)

Snack - 9:50 a.m. (80 calories)

apple (80)

Lunch - 2:15 p.m. (480 calories)

McDonald’s hamburger (250)
small fries (230)
iced tea (0)

Snack - 4 p.m. (70 calories)

oatmeal and raisin cookie (65)
coffee (5)

Dinner - 7:15 p.m. (470 calories)

large chicken fajita with onion, tomato, lettuce, guacamole, and hot salsa (370)
mixed leafy green salad with my dressing (100)
iced tea (0)

Snack - 9:15 p.m. (125 calories)

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

TOTAL CALORIES = 1,599
28 Day Diet Diary :: 2nd Week :: Saturday

  • Breakfast - 374
  • Snack - 80
  • Lunch - 480
  • Snack - 70
  • Dinner - 470
  • Snack - 125

Naturally Thin Secret #9 I like eating at McDonald's. Order regular size burger, nix the cheese, small fries and replace the soft drink with unsweetened tea for 480 calories. Compared to a Big Mac (540 calories), large fries (500 calories) and large soda (310 calories). My lunch, 480 calories. Big Mac meal, 1,350 calories.


SUNDAY - My favorite day to cook. I always have a large late breakfast. I combine lunch and dinner on Sunday for convenience. Like many Americans, I devote Sunday to watching the NFL.

Breakfast - 11:20 a.m. (731 calories) Had a great walk. Beautiful day. Warm drizzle while the sun shines. I’m hungry.

1 homemade biscuit (160)
1/4 cup milk gravy (64)
2 eggs fried w/2 teaspoons of butter (216)
3 slices natural bacon (183)
Rio Star Ruby Red grapefruit w/2 teaspoons sugar (108)
2 cups black coffee (0)

Snack - 2:30 p.m. (92 calories)

pear (92) iced tea (0)

Lunch/Dinner - 5 p.m. (876 calories) I love Cajun cabbage rolls. You can get this recipe here. There is no rice and lots of cabbage in this version. I modified a Paul Prudhomme Family recipe. I like it better than the original recipe. I was too full for desert so I had pie later.

3 large Cajun cabbage rolls with ground sirloin (416)
mashed potatoes with cabbage roll sauce (138)
tossed mixed green salad with my dressing (100)
sweet and sour cucumbers with red onions (53)
cranberries (104)
rye roll (60)
coffee (5)
iced tea (0)

Snack - 8:15 p.m. (295 calories)

pumpkin pie (290)
coffee (5)

Snack - 10 p.m. (125 calories)

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

TOTAL CALORIES = 2,119
28 Day Diet Diary :: 2nd Week :: Sunday

  • Breakfast - 731
  • Snack - 92
  • Lunch/Dinner - 876
  • Snack - 295
  • Snack - 125

Naturally Thin Secret #10 Don't use 65/35 ground beef, use 90/10 ground sirloin like I did with the cajun cabbage rolls. Which would you prefer? Steak burger or a fat burger?


Naturally Thin Secret #11 Pumpkin pie has 290 calories per slice compared to 680 calories in a piece of pecan pie. Or 507 calories in a slice of cherry pie. Pumpkin pie is 390 calories less than pecan pie.


7 Day Analysis

My meals for the week totaled an estimated 14,166 calories. Or a daily average of 2,023. Because I rarely clean my plate you could easily reduce my calorie intake by 10%. Or 202 calories per day. Which leaves a daily calorie intake amount of 1,820. Which I believe would be an accurate estimate of total daily calories consumed.

I learned several things about my eating habits. Here are a few of the revelations…

  • Consumed 840 calories of Lammes Chocolate Longhorns in a week, 6% of the 14,166 total calories for the week.
  • Drank green tea daily.
  • Had 24 cups of coffee in seven days. I now leave about 20% in the cup after discovering this abuse.
  • Approximately 60% of calories were consumed before dinner. A good thing.
  • Three servings of seafood for the week, 12 shrimp, eight ounces catfish and two ounces smoked salmon.
  • Indulgences included seven Lammes Chocolate Longhorns, one Fudgesicle, ice cream, sherbet, chocolate sauce, 2 slices of pumpkin pie, three oatmeal cookies, two Dublin Dr Pepper’s and a MacDonald’s hamburger with fries.
  • Other points of interest include beef stew, half rack of baby back ribs, bacon, eggs, biscuits and gravy, ham sandwich, three large Cajun cabbage rolls, chicken fajita, pork chop, roast turkey and pizza! All in seven days.
  • No artificial sweeteners, no “sugar free,” no “diet” foods, no “health” foods.
  • Plenty of sugar, butter and salad dressing.
  • Ate at restaurants four times during the week (not unusual for me).

This is not perfect nutrition, but sensible nutrition. Eating habits and preferences you can live with. Yet food police will get upset about…

  • way too much sugar and fat
  • didn’t get five servings of veggies everyday
  • or four servings of fruit
  • too much coffee will kill your sex drive
  • all that chocolate will lead to insanity

On and on! Perfect nutrition sucks. It’s not enjoyable. It’s unnecessary.


Naturally Thin Secret #12 A six ounce fillet mignon has 260 calories compared to a 760 calorie Whopper with cheese. That's a 500 calorie difference!


Naturally Thin Secret #13 I eat blueberries often! In my morning smoothie and on Mini-Wheats. I even put them in pancakes and waffles. Why? Studies prove your brain functions more efficiently when you eat blueberries frequently. Same for 100% grape juice.


Naturally Thin Secret #14 Dark chocolate releases endorphins that make you feel good and many say is a natural aphrodisiac.


Naturally Thin Secret #15 An eight ounce glass of 100% grape juice has 160 calories compared to 50 calories in an eight ounce glass of V8 juice.


Naturally Thin Secret #16 Grilled and smoked salmon are great meat replacements and are packed with beneficial omega-3 fats. Nix the butter and use lemon juice or Tabasco sauce instead.


Naturally Thin Secret #17 Take a brisk 45 minute walk in the morning. Burn an average 300 calories per day or the equivalent of a 31 pound per year weight loss. Proven to reduce stress, improve metabolic efficiency, build fat burning muscle and REDUCE CRAVINGS.


EAT WELL + STOP WHEN FULL + DAILY WALK = NATURALLY THIN.
SIMPLE!

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