Food Diary: What I eat in a week

Until about a year and a half ago, I was stuck in ‘diet mode’. I had dieted, planned and counted calories for SO many years, I had no idea how to eat normally. I had no idea what I should be eating, how much I should be eating or whether I was eating enough – I had completely dampened any natural hunger cues and cravings by suppressing my natural instincts for such a long period of time.

I’ve written about my experience with disordered eating before (check this post) and also how Slimming World made me lose a great deal of weight but really screwed me up mentally (here). During my CBT therapy to attempt to re-program the way I thought about food and my body, I decided I was going to start ‘eating intuitively’. I’d heard that it completely abandons any food restriction, which was what I needed. I desperately wanted to be able to go to a restaurant without battling mentally with myself over what was healthiest – and to be able to order dessert just because.

“Intuitive eating is a way of eating that has nothing to do with diets, meal plans, discipline or willpower. It’s about getting back to your roots and learning to trust your body again.

Intuitive Eating is a non-diet approach to health and wellness that helps you tune into your body signals, break the cycle of dieting and heal your relationship with food. 

In short: intuitive eating is normal eating.”

Alissa Rumsey (read the article here)

But how do you eat what you want without counting calories or feeling guilty when that’s all you’ve known? Well, all I can say is for someone who is stuck in the diet mindset, it takes a huge amount of courage and determination. It takes courage to say YES to foods that you’ve said NO to religiously. It takes real bravery to eat what you want, when you want whilst battling the fear of gaining weight. That’s what intuitive eating asks you to do – it’s about letting go and trusting your body.

I have a lot to say about intuitive eating so I’ll do a more in-depth post on it soon. One of the things that really helped me learn to ‘eat normally’ though was to look at peoples food diaries online who were eating intuitively. I found it fascinating to see what other people were eating! In fact, I was surprised to see how much people were eating because I was used to trying to eat as little as possible. This was one of the key factors in helping me get over my fear of food.

So, here’s a really honest food diary of everything I ate this past Monday – Sunday! I had a few events on this week – Valentine’s Day and my Grandad’s birthday – so I ate/drank a little more than usual but the normal work days are a good measure of the kind of diet I have that helps me maintain my weight. I go up or down a few pounds week-on-week but I’m about the smallest I’ve ever been since just eating intuitively!

I want to show those of you who might struggle with food/disordered eating/the diet mentality that you can eat what you want. Life is full of events and days where we’ll choose food more wisely than others – but that’s okay! It’s all about creating balance and feeling good in your choices.

Also just to note, I didn’t record my water because I drink A LOT of water and I also drink a lot of No Added Sugar orange cordial! Everything else is in the diary. Oh – and I didn’t take a photo of everything, just a few bits to give you an idea.


Monday

7am – Breakfast
1 Actimel yoghurt drink, coffee (milk, 1 sugar) and an ASDA porridge pot with strawberries, blueberries and honey

11am – Snack
Tea (milk, no sugar) & 2 Kallo rice cakes with peanut butter and sliced banana

2:30pm – Lunch 
ASDA chunky tomato soup (serving suggestion is half a pot but I ate the whole thing)

4.30pm – Snack
1 Mango, 1 apple, tea

8pm – Dinner
Chicken jalfrezi/chicken tikka with rice and a naan bread

Total daily activity: 25 mins yoga (I did this video) and 12,700 steps (5.3 miles).

Thoughts: I still find myself falling back in to old, negative thought patterns sometimes. The naan bread I had with dinner, for example, makes me feel a little guilty. I am aware of these thoughts/feelings when they pop up and I make a note that this attitude to food no longer serves me. I now make a point of re-tuning my mind to think of these foods as just delicious, sources of energy and not something ‘naughty’ that will make me put on weight.


Tuesday

7am – Breakfast
1 Actimel yoghurt drink, coffee (milk, 1 sugar) and an ASDA porridge pot with strawberries, blueberries and honey

12pm – Lunch
Leftover chicken curry, rice and lots and lots of brocolli

4pm – Snack
1 (free!!) skinny cappuccino from Caffè Nero (milk, 1 sugar) and 2 Kallo rice cakes with peanut butter and banana

8pm – Dinner
Fajita seasoned chicken, peppers, mushroom, courgette, onion and brocolli (I love brocolli!) with some cheeky cheese and sour cream on top

10pm – Snack
Handful of red grapes, Onken blueberry yoghurt

Total daily activity: 30 mins HIIT cardio (I did this HasFit video) and 15,226 steps (6.3 miles).


Wednesday

9.30am – Breakfast
1 Actimel yoghurt, coffee and overnight oats (40g porridge, fat free natural yoghurt, berries and honey – left in the fridge overnight!)

11.30am – Snack
A small tub of red grapes, tea and half a chocolate croissant mmmm

1.30pm – Lunch
Leftover homemade Bolognese with brocolli (no pasta)

4pm – Snack
2 Kallo rice cakes with peanut butter and banana (if you haven’t noticed, this is my favourite snack!!)

8pm – Dinner
White fish and vegetables – the hottest, spiciest veg ever!!! We’ve bought a new seasoning and wow, it should come with a warning. We were sweating and crying by the end of it!


9.30pm – Snack
Sweet and salt skinny popcorn and Onken Blueberry yoghurt

Total daily activity: 11,143 steps (4.6 miles).

Thoughts: If I’ve got a particularly carb heavy meal coming up like we had planned for Valentines Day, sometimes I just have protein and veg for lunch or dinner. I like to create some balance so my belly doesn’t get sore – sometimes it feels uncomfortable after too many carbs. I really notice my usual bloat disappear if I do this for a few days too!


Thursday – Valentine’s Day!

7am – Breakfast
Actimel yoghurt drink, coffee, cereal – I like to do half and half Asda Special Flakes and Asda Blueberry wheaties!

10am – Snack
Handful of grapes

1.30pm – Lunch (@ Foyles Café)
Salmon and vegetable tart with cous cous and salad / a cappucino

5pm – Snack
Banana!

8pm – Dinner
My man made a gorrrrgeous ‘build your own burger’ with chunky chips! 11/10 deliciousness. Had a desperado, some chocolates and chocolate ice cream too!

Total daily activity: I did this 17 min HasFit arms video and this 7 min ab video, plus 12,316 steps (5.1 miles).


Friday

7am – Breakfast
Coffee and my special flakes/blueberry wheaties combo

9am – Skinny latte

11am – Snack
Starbucks Mango green tea lemonade, a handful of grapes and some prunes

2pm – Lunch
Fajita seasoned chicken, peppers, onions, mushrooms and courgette with Spinach

3-4pm – Pub!
2 x rum and diet cokes and half a cookie!

8pm – Dinner
Light salmon sushi box from Itsu, a glass of sangria and a few Valentines choccies

Total daily activity: 30 mins HIIT cardio (I did this Hasfit vid) and 12,600 steps (5.3 miles).


Saturday

10.30am – Breakfast
Coffee and Swiss style muesli with strawberries, blueberries, fat free natural yoghurt and honey

1pm – Snack
A handful of Jack’s chips!

4pm – Snack
Some chilli heatwave Doritos and a coffee

8pm onwards – Dinner
We had Carmen and Con over so we made some vegetable curries with rice, poppadoms, naans and Con’s homemade raita, which was delicious! I also had about 2 glasses of Martini Asti and 3/4 glasses of Prosecco!

11pm – Snack
Loooads of chocolate covered pretzels and some jelly tots

Total daily activity: I did 5340 steps (2.2 miles).


Sunday

10.30am – Breakfast
A croissant with jam and a glass of Bucks Fizz (amaze!!!)

1pm – Snack/Lunch
A banana, 2 glasses of wine and a ginger nut biscuit

4.30pm – Dinner @ Giraffe
A burger with chips (didn’t rate it at all!) and a lime and soda

5pm – Dessert
A slice of carrot cake, a cup of tea and some spoonfuls of trifle!

9pm – Snack
Get this…a WHOLE share bar of Dairy Milk Fruit and Nut!! No regrets…totally divine

Total daily activity: I did 14,756 steps (6.1 miles).


Overall

As you can see, I seriously relax the reigns at the weekend or on special occasions. I usually work out Saturday or Sunday but this weekend I just didn’t feel up to it/have time and that’s okay! Eating intuitively and moving your body is about finding what works for you and what feels good. You don’t have to aim for perfection, instead, work towards balance!

It’s about learning to listen to your cravings, eating without shame and choosing food freely. You might think that without restrictions, you’ll eat everything in sight and gain weight but it’s quite the opposite. Once you give yourself permission to eat anything, you will find that you no longer feel the need to over-eat certain foods or binge. This is because when you feel deprived of a certain food and eventually ‘give in’ to it, you end up binging because you don’t know when you’ll be ‘allowed’ to have it next.

Eating intuitively allows you to finally find peace with food and comes hand in hand with finding peace with your body too. When what you want and need are in harmony, your mind becomes a more settled place. From that place – which was once preoccupied with counting and restricting food – you can then direct your energy in to other, more positive areas of your life.

Love Siân x

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4 Comments

  1. suzannesuzyq262
    18th February 2019 / 8:30 pm

    Great blog post. Can see where I’m going wrong lol! Mashed potatoes, roast potatoes, chips, biscuits, crisps, etc etc lol x

    • positivelysian
      Author
      18th February 2019 / 8:30 pm

      Thanks mum!! They’re all fine just make sure you’re getting the balance! ♥️xxx

  2. Neal Webb
    19th February 2019 / 8:27 am

    Brilliant blog Sian.
    Balance is my favourite word in life.
    Balance heals, affirms, allows and empowers.
    Use it generously and enrich your life.
    Much, much love.
    One mountain many paths. X

    • positivelysian
      Author
      19th February 2019 / 8:33 am

      Thank you Neal ♥️ it’s mine too. I can hear your voice when I read this and I miss you! Can’t wait to catch up x

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