Breakfast 8:00am - 3 slices of bread, 1 serving noodles+eggs and a mug of beverage with skimmed milk

2:00pm - half glass of yogurt

Lunch 4:00pm - 2.5 servings jollof rice and vegetables (used palm oil) + 2 pcs of plantain

Dinner 8:30pm - 1 serving jollof rice + 2 handfuls of soaked garri (sorry about that, its one of my akward combinations)

@ hourglass: as promised, your estimated total calories for this typical breakfast is as follows:

3 slices of bread @ 35g per slice is approximately 70cals each so thats 210kcals
I don't know if the noodle is Indomie cos indomie has 370 kcals
how many eggs did you have? an egg has an average of 70kcals
what beverage did you have 15g of milo + milk has about 190kcals
you have to understand that calorie counting requires accurate measurements so this is an estimate for the breakfast you had on Monday: total cals for breakfast is approximately 870!


@ Modath the exercise tape sounds challenging, where can i buy one in Lagos?

@ Romeo how are you and are you back in Lagos now or still in the UK?

Happy valentine's day all! i have really been AWOL and i have to confess that i have missed all you guys big time. glad to see HG, modath, Gen buhari and of course our ever sure ever faithful Romeo have been so consistent! guys how do you do it? i do not want to say i have been busy as i am sure we all are, but i have been working on this project that is sort of consuming my time, lets just say i could not do both!

Hope you guys are all cool. My weight loss is still on course, although i have not lost that much in the last month. ( been eating more than normal, but as i always say as long as i can measure and count my calories, i can trace and manage my diet better! romeo i can so see you and Modath wrinkling your noses right now lol!

Romeo apologies for not being in touch like i promised, the project i am working on would need your expertise and its just not gotten to that point but i still have your email and number on speed dial.

I am generally back because i need to be encouraged on my weight loss journey so i am now 93kgs coming from 106kgs in October, 2010.

my next target is to lose another 10kgs in the next 3 months @ a rate of 3kgs a month. will start my food logs again from today and see how it goes.

HG, i did not get round to that 1200 calorie plan but i just read through your logs for yesterday and can i just analyse your breakfast for you based on my calorie database? if you want me to let me know otherwise everyone enjoy the public holiday and have a fab day!

Hello all! Hi Modath et Romeo, hope you guys are feeling much much better now!

@ hour glass don't worry your muscles will soon thaw out and you'll feel pain no more, sorry! oh still working on the calorie plan will post as soon as i can

@ Ejadamen has baby come now or are you nesting at the mo? your meal choices today are cool. All below 2,000 cals ( sorry i am a calorie junkie) portion control in limit i assume.

Welcome Gen. Buhari! so what do you do in the gym when you go? i find weight loss is 75% healthier eating options and 25% exercise, so if you are already doing the Gym thing, write down starting from today what you would eating on a normal day and post for us to see.


take care house,

Hope everyone's had a restful weekend! i have been managing on my own with my 2 toddlers this weekend so i am overwhelmed and knacked but loving every minute of it as its helping with the calorie burning, who says that does not add as exercise obviously has no toddlers!

Romeo, oh thou art Romeo what has calorie counting done thou? i hear all you have said and i do agree that they are valid in reality. your analysis using cars was well understood as in the theory of BMIs and BMR et all excludes the uniqueness of negroid makeup? i also agree that counting calories is not a universal pill for all  body types. one conclusion i believe we can all agree on is that you reduce your calories you lose weight either by portion control  or in my case calorie counting. you are right about not always being accurate with our calories and this could be misleading, so in addition to my calorie counting i generally just control my portions as well

@ Modath: will keep you posted when i do get enough calorie data to support your project.


@ HG: working on that calorie based menu set, will post it when i am done.

Food log 9/1/11

BF: 175g Moi moi

Lunch: 4 potatoes and a broccoli and prawn stir fry

snack: 2 handfuls of chin chin (terrible)

Dinner: 25g Gari +50g beans

have a blessed week all.

Meal log 7/1/11

BF
nestle clusters- 60g
semi skimmed milk -100ml
2 slices of bread with 15 g of peanut butter

Lunch
snack- cornflakes dry- 35g
Boiled plantain (195g) and steamed spinach with oil

4 glasses of water so far.

100 skips, 2 sets of 10 reps lunges, 20 reps of 3 sets of leg extension sit ups and plank

dinner

Milo no sugar + 2 crackers ( intended)

jeez you are a fiery one arent you!,  ok the main guide i use is as i listed above but i guess you already knew that, you must also know that 3500calories represents 1lbs. so if you over consume your weekly maintainance allowance by 3500 calories, you would have put on 1lbs.

you have not specified a height , but based on a 76kg and a 5ft 6inch following a semi active lifestyle ( perhaps a busy job and exercising moderately 3 times a week) you would just be maintaining on a 2000cal a day plan, but you must already know this right? so you should know that unless you drop your calories to 1000cals per day or burn the same cals per day you cant lose 6kg in 3 months.

Ok so meal plans and counting calories Naija style. this is really difficult as you have rightly pointed out because the information is not documented even the nutritional society have no idea, as we have damn to many informal outlets to be able to ration, measure and standardise food for sale. so i measure mysellf at home cook and plan my meals ahead. any calories i am unsure of i research online or i call some nutritionist buddies i have to clarify.

i would be happy to come up with measured recipes for you if this is what you are asking me for. that is for the ingredients mentionedetc. but it will be based on raw ingredient calories as the cooking process as i have been told does not add to the calories, ( ofcourse if you add oil i.e frying, that adds to your calories) please correct me if i am wrong. give me a coupla dayz and i'll research some set meals for us within the 1800- 2000 cal based on Naija foods ( Am i going to get paid for this work? )lol

there i was thinking i had you enlightened i forgot i was dealing with a guru! meanwhile what is this fact finding mission if you dont mind sharing?

oops! i forgot to include the mayonnaise in my coleslaw yesterday

addition to 6/1/11

mayonnaise 2tsps
mustard half 1tsp
blackpepper and salt.

food log: 6/1/11

nestle whole grain clusters  40g
Dried whole milk                   20g
bachelors slimasoup chicken and Mushroom
nestle whole grain clusters  33g
Mackerel, Grilled                   120g
Coleslaw                               85g

snack kokoro sticks ( about 10) after the gym

8 cups of water

Cross Trainer (Eliptical Trainer) 20 minutes

Treadmill                                  10 minutes

@ Modath

you know i have actually been waiting for someone to challenge me on how i actually count these my calories, and i am happy you asked so i can preach the calorie counting gospel.

its a little obsessive actually as Romeo said, but it does work. i use the following information as my base, My BMI, calories i burn based on my current BMI, then i weigh and measure every thing i eat and cook based on 1grm of carbs/protein is 4 calories, 1 grm fat is 9 calories and 1 gram alcohol is 7cals.

so to answer you questions

Gari has very little fat content, but calories can mount up cos it is a complex carb and a little of it could come up to almost 400cals without the soup! if you are drinking it though its cool, which is why you could very well lose weight if you drink gari morning afternoon and night, because it would keep you full for longer. The problem is in the oil laden soups we have and in the eba once its made except you measure an average quantity before you prepare the Eba.

again with the ogi and akamu, its quite delicate as the cals is contained in the ingredients so who prepared the corn? get the measurements then i'll tell you what the calories are per portion.

with oil again you need a measuring cup until you are able to gauge with your eyes. The Lesieur oil states it boldly on the website the calories in their oil. 100 g of this oil which is about 100mls which is equivalent to the short glass used for breakfast juice contains 900cals! this is less than what is used to prepare most soups. Palm oil has more calories because the oil is thicker and denser so weighs more per quantity. stick to olive oil.

just in case you are wandering i carry a very small diet scale in my bag everyday and yes my husband thinks i am a freak, but its the accuracy that trips me as well as the information i have been able to gather since i started my journey. it's amazing the calories in foods you would otherwise call healthy.

hope this was helpful!

Happy New year House. Wishing everyone a fitter and healthier 2011.

@ Modath, thanks for checking in. The holidays have been rather interesting and as such i have been offline quite a bit, but i have not been to bad with my calorie counting lifestyle ( Romeo i know- but its working i promise) i am actually addicted, according to hubby i have become a calorie junkie and never wants to have meals with me, Aside from a few ice creams here and there and chocolate cake slices, i have not done too badly and have stayed the same weight for the period. Started the gym routine this morning and hopefully this quarter will see a few more kgs of my body for good.

@ Romeo, hope you are good. Thanks got your details and will be getting in touch soon.

food logs:

BF: cereal+skimmed milk and 2 slices of toast +20g of peanut butter
snack: 4 jacobs crackers

Lunch: Suya about 125g

snack: 3 chocolate truffles

dinner: steamed brocolli +shredded chicken +potatoes

Exercise: 45mins inclined on treadmill. shoulder raises with 3kg dumb bells 3 reps of 20, 10 reps lunges, plank.

Romeo, this is my typical food log. house, hit or miss?

@ Romeo- i hear that, and it makes absolute sense, but my struggle is portion control, so while i can have 3 meals and 2 snacks, my 3 meals could as well be 3000 calories ( knowing our Naija meals) so how does one get a hang of the portions and the other meals outside of the starchy and fried ones without getting bored? i tire for our Naija meals o. so short of starving or going on a streamline diet of no carbs, or no food after 7pm, or just fruits, it really is a difficult task to stick to a healthy diet based on Nigerian food

will stick to your recommendations Romeo, but i'll still count my calories by weighing everything , just till i can memorize my portion sizes. i also find that when i eat breakfast i am hungrier throughout the day, why is that?

@ Romeo- whats your best alternative in the absence of my calorie counting? please advise. 

Modath has kinda touched on portion control and avoiding empty calories, but for my person i kinda need a structure  around my meals.  so please just give me a detailed approach to follow as an alternative to calorie counting.

Thanks

@ Romeo- why do i feel like a student all of a sudden! i am getting such a slagging off on my calorie counting, and i am really enjoying it oh! its the only method that has made me understand the calories i consume as i have a small diet scale ( yes you are right i am obsessed) that i measure and weight all my food till i get to a point were i can confidently measure my portions by sight. lets just say i am accountable at the moment for everything i put in my mouth. i want to know something though, outside of the obsessiveness and unmeasurable calories in Naija food. would it work? or is it just the recording that does not make sense? i shall email you proper though and take it from there.

where are Trim and trendy, Ejadamen and mightlove?

Christmas day and today have been dreadful food wise

25/12/10

BF- peppered snail and a glass of water

Noonish- fist full pounded yam ( weighed my yam!) + Egusi Ijebu and a piece of fish

4ish- steamed spinach and a piece of fish + 3 small pieces of meat

7ish- 1 mosa

9.30ish- apple pie and 2 scoops of icecream ( i did say it was dreadful)

26/12/10

BF- bowl of pineapple and strawberries

Lunch - packet of Mccoy crisps and Cheetos! ( i did say it was dreadful)

Dinner- beans and 4 small meat pieces

then- Apple pie and 2 scoops of ice-cream + 3 irish truffles ( DREADFUL!!)

then again its Christmas now,  and i weighed EVERYTHING,  so i know exactly why i wont lose any weight this week.

Have a nice week ahead guys.

@ Modath- you should be proud of your weight loss to date . its not an easy task but a worthwhile task when you get it like you have. its really a lifestyle change.

Thanks as much as i love and admire seeing people running in the Gym. i know i am not there yet (except i am looking to slacken my boob muscles and hurt my knees) , so i agree i shall not be running until i am able to carry my self properly.

did your shape change with pregnancy or have you always been apple shaped? i had 2 c-sections in 21 months and i was a bad eater! chocolates, burgers, rice and assorted meat, really terrible, so i grew into an apple shape over the years.

yes o me and my calorie counting , i have success with it for now so in addition to avoiding the empty calories it allows me to enjoy all things in moderation as long as its within my calorie target. actually i shouldn't focus so much on dates, but by budget of losing 2lbs a week, the expectation is by may next year i should be that size, but i have not cast it in stone. i am hopeful though.

through your journey, did you find you were losing inches and not weight? and how did you get past it?

Gosh! i wasnt even sure if anyone noticed i had joined in the forum, so glad you guys responded!

@mightlove- its not just been 2 months o! ( i wish) my weight loss journey began in July 2009. i have always been an active person, so i focused on exercise for a year and some, but i didn't really see significant weight loss then i discovered calorie counting in October 2010.  weighing in then at 106kgs as of today i am 96.2kgs. my current goal is to get to 76.6kgs by may 2011. and then set a new goal for 65kgs once i achieve the initial goal.

i am an original sweet tooth, and my challenge now is to work out calories for 200, 300, 400, 500, 600  calorie meals in Nigeria. to support my calorie counting efforts as i have put my self on a 1,440 calorie per day and burning 200 calories in exercise daily ( whenever i can). oh and well done on the 5kg loss,  it aight easy.

@ Modath- 25kgs! fantastic, how long did that take you please? from what size and what size are you now? i do love to break a sweat, but still to heavy to run as much as i would love to, so i mainly walk on thread mills, and do elliptical for 35-45mins or my taebo work outs at home. my typical meals is this:

mm- cereal or bread and eggs
lunch- broccoli and titus fish with either potatoes, rice or plantain
dinner- soup and bread rolls or pasta and stirfry or tea and toast with peanut butter ( 2 slices)

about 6 cups of water daily. first glass first thing in the morning and then Vit b, c, Calcium and Vitamin d tablets.

snack- i have a pack of celebrations chocolates in my fridge at any point in time, so i generally have one or two whenever i need to snack and depending on how many calories i have had in the day.

Merry Christmas all

hello people i can say i have spent the better part of the last 2 weeks reading through the posts since the forum began. its been really interesting!

I wander if the momentum is still going? what is the weight loss that each one of you guys have had since you started, Ejademen, mightylove, Modath, Coxty, i would really like to know as i have been a follower until i eventually got the courage to join in.

i am myself struggling to lose weight. i put on about 30kgs since having my first baby and i have since then had a second one which i can say compounded the issue, but they are absolutely worth it!  my stats are as follows: 96kgs; 1.62M ( i am soo overweight actually obese) but this is a general improvement on 106kgs as at October this year. lets say i have seen the Lords goodness his mercies and compassion and i have finally started to see weigth loss.

i have generally been somewhat motivated by you guys and i hope you can give me the feedback above and perhaps continue in the motivation to lose this dreaded disease!

Romeo please where do you reside in Nigeria? ( dont worry i am not a stalker) i have genuine interest in your talent and i would like to pick your brain on a project i am working on.

looking forward to hearing from y'all,