#wellnesswednesday - What I eat in a day?

Last year, I embarked on a #eatclean diet (read about it HERE) and successfully lost about 8kg of fats. Previously while on a pretty restrictive, 21 days diet, I was eating about 1200 to 1300 kcals a day and obviously on a high calorie-deficit. Hence, the weight just came off like magic.

While some may tell you that calorie-counting is bullsh*t when it comes to weight loss, that's actually not true at all. Because a caloric deficit is what causing the weight loss. What's truly bullsh*t about calorie-counting is blindly looking at pure numbers (calorie count in each food you eat) and ignoring all your macro-nutrients and simply forgetting about the importance of a balanced diet.

For example, going for deli meat options instead of lean cuts of fresh meat just to save on that 60 kcals? No, please don't do that!

So while I've (almost) completely cut out refined sugar in my diet, I guess I'm still pretty much on a 15-85 diet, meaning 15% of the time I get to eat whatever my heart desires. Refined sugars included. That basically worked out to 1 cheat day in a week, which previously makes up about 2 meals. I've recently started eating 3 full meals for my Sunday cheatday due my revamped exercise routine, which added an hour's worth of badminton game with the BF in the late morning, hence I just felt that I earned an extra cheatmeal. #iexercisetoeatmore

First up, for my typical 3 meals on a non-cheatday:

For breakfast:
1 hardboiled egg
1 weetbix biscuit
OR
2 slices of 100% wholewheat bread
(not those fake extra soft 50% wholewheat)
1 tbsp peanut butter
OR
2 homebaked high protein doughnuts
1 tbsp peanut butter
WITH
1/4 cup blueberries
1/2 cup grapes
4 - 6 strawberries
Kopi C Kosong

For lunch:
1/2 cup brown rice
WITH
mixed rice dishes
(1 veg + 1 egg/tofu + 1 meat)
OR
a choice of filling soup
(usually lotus root pork ribs, white fungus chicken, or kimchi jjigae)

For mid-day snack:
1 mug of My Protein Hot Mocha
WITH
1 Nugo Smarte Carb Protein Bar

For dinner:
Homecooked dishes & Soup
(1 veg + 1 meat +1 seafood + Soup)

For evening snack:
1 to 2 servings of fruits
(kiwi, orange, apple, plum, tangerine, starfruit)
Protein Shake
(My Protein Total Protein + HL Milk)

Just eating these alone will get me about 1600s kcals, which according to my fitbit charge 2, is still on a pretty substantial caloric-deficit of up to 1000 kcals a day (on my most active, spinning day).
Hence, judging on the extra calories I've burnt while at gym for the day, I'll usually throw in more food over at the evening snack time slot, with more caloric dense food such as:

nuts or legumes
(peanuts, mixed nuts, almonds, walnuts, chickpeas)

chocolate
(I'm eating My Protein High Protein Chocolate)

cookies / biscuits
(Homebaked wholegrain & sugarless, or Khong Guan Marie Biscuit/Cream Crackers)

However, on my non-cheat days, I will still limit my daily caloric intake to a maximum of below 2000 kcals (I will hover in the 1900s on my spinning day, whereby I usually burn up to 2700 kcals according to fitbit) and hit my macro ratio of 4 (carbs) - 3.5 (fats) - 2.5 (protein). My ideal would be 5-3-2 or even 4-3-3, but... I love fats as much as I love carbs, so it's really kinda tough. :(

2700 - 1900s is a huge caloric deficit of 700+, and that's unhealthy, you might say. But I would advise that you do not be too obsessed on how much deficit or surplus you have on a day-to-day basis, but aim to even it out over the week and achieve your targeted deficit (or surplus, or break-even) as a weekly average.

My non-cheat days deficit ranges from a negligble 100+ kcals (usually on Saturdays, whereby I'm less active) to 700+ kcals. But on my Sunday cheatday *insert smirking face*, I usually eat all sorts of crap and can easily even out my 6 days of deficit by hitting up to more than 3000 kcals in a single day of eating when I burn at most 2000 kcals.

So, how do you eat to maintain a good health? Do share with me your eating habits down in the comment section below!

Till then,
Mia Foo