Some of you might be interested in the above
 detailed nutritional information chart which is based on
my daily food-intake data over the past  six years.

Around the middle of 2010,
I became interested in experimenting with low-carb issues,
primarily due to Taubes’ Good Calories Bad Calories,
as well as my own weight-maintenance difficulties.
I made several brief (failed) efforts during 2010.
At the beginning of 2011, I started a Low-Carb Experiment-of-One
In the years prior to that time, I did not consciously try to restrict carbs.

Calorie Restriction has always been
my primary method of weight-loss and maintenance.

While reducing my calories, I made a conscious effort to eat a reasonable amount of protein.
Even though I primarily ate low-fat, fat is in just about everything.
So, due to my calorie restriction,
there were simply less calories available to take in as carbohydrates.

Taubes’ writing has made me aware of the fact that
in every diet throughout my lifetime….and there have been a lot of them….
my calorie restriction has also inadvertently resulted in a reduction of carbohydrates.

I remember that in years prior to the end of 2004,
during the times when I wasn’t restricting calories,
my primary food was carbs
…sugars, simple and complex carbs, and fat.
I believe that, at that time, I ate about the same amount of protein that I do now.

 I have detailed daily records of my food-intake from 9/20/2004 through today.
For the past 2398 consecutive days, I have entered all my food into my DietPower log.
The DietPower program stores that data, and makes it readily accessible to me.
I can easily access my data in “averages” for specific time periods,
or for exact amounts within individual days.
This gives me the ability to make an accurate personal analysis of my own behavior.
which is limited of course, by my own insufficient skills of analysis.

I began maintaining my current weight in January 2006,
and have now done so for the past 5 years.

During that 5 year period, I have experimented with a number of different issues,
involving food-intake and exercise,
by using a number of different methods and ways-of-eating.
Eating mor...

I enjoy trying out different Diets, and my personal style is to "carve out my own path". Therefore,  I'm usually involved in some type of dieting Experiment-of-One.

"Good Calories Bad Calories", by Gary Taubes, published in 2007. is an excellent book, however, it is about 500 pages long with more than 100 reference pages, and was written primarily for medical professionals.

I’ve read it at least 5 times, and I still haven’t absorbed it all because it is really hard. I have a doctorate in law, with an extensive history in legal research, but I still found it to be difficult reading.

The new book by Taubes, "Why we get fat and what to do about it", (2011) was written geared to people like me…those who are not medical professionals.  It is 250 pages and is a far easier to read. Although it isn't what I would call a quick read. This is the book that DietHobby is now featuring in BOOKTALK

This year, I am experimenting with Low-Carb because I have not yet found a Way of Eating to maintain my weight-loss that I enjoy enough to continuing doing for the rest of my life.

Low Carb is one of the few ways of eating that I have very little personal experience with. My body desperately wants to regain its lost weight, and maintenance takes constant vigilance. I’m hoping that low-carb will help eliminate some of my food cravings, as well as some of my hunger.

I’ve also spent a lot of time experimenting with Intermittent Fasting, and some of that was by using the 24 hr fasting method suggested by Brad Pilon. in his e-book, "Eat Stop Eat".  I own that book as well; have read it thoroughly several times; and think it is probably the best book around that addresses Intermittent Fasting at this point in time.

I will probably do more experimentation of Intermittent Fasting in the future. Neither Calorie Counting, Low-Carb or Intermittent Fasting are mutually-exclusive. A 24 hr fast is one way to further reduce insulin, and many low-carb people use it for that purpose.

My primary purpose for Intermittent Fasting has been to reduce my calories for up to one to three days a week, in order to drop my calorie averages. For me, the primary difficulty with Eat Stop Eat, or any Intermittent Fast, is not keeping my calories low on a fast day. I can do that. On Fast days my practice is to eat dinner only, around 350 to 400 calories, with no snacks after dinner.          

However, on “normal” days, the days before and after an intermittent fast, I have great di...

Eggs taste good.
They can be boiled, fried, scrambled, made into an omlet
and are a necessary basic ingredient in a great many recipes.

On the issue of nutrition, eggs are an excellent source of protein.

According to food nutrition facts, eggs are grouped under meats,
considering the fact that they contain a high percentage of protein
and choline (a B complex vitamin). Thus, eggs are included in a
high protein diet for muscle building and losing weight.

Containing all essential amino acids,
the protein present in egg is termed as perfect protein.
It is used as a standard for comparing other protein sources.

As far as the actual amount of egg protein is concerned,
the percentage in egg white (albumin) is higher than that of the yolk part.
The egg white extracted from a large egg contains approximately 4 g of protein.
In comparison to this, the total protein content in a whole egg accounts to
6 g (or slightly more). In a hard boiled egg, protein amount remains the same,
about 6 g.  Eggs provide essential amino acids, vitamins and trace minerals.

A large whole egg has about 80 calories,
while one egg-white has about 15 calories.
Except for protein, the egg-white (albumin part) is devoid of nutrients,
Therefore...aside from the calorie issue....
consuming a whole egg is a better way to get all the healthy nutrients.

Eggs are one of the staples of my food plan. I eat them all the time,
and I've already posted some of my favorite egg recipes here at DietHobby
in my RECIPES section.

Some of those recipes are:

Scrambled Egg & Buttered Bagel
Poached Egg & Buttered Toast
Egg, Bacon & Veggie Scramble
Eggbeater Custard
Egg White Pancakes

Below is another video egg recipe:  Eggs Benedict For One.  

 Makes 1 serving

Ingredients:

1 egg
1/ 2 piece Bagel Thin
1 tsp butter.

Directions:

Spray non-stick coating on small skillet.
Place on medium-high heat.

Beat egg with whisk or magic bullet.
Add salt and pepper to taste.
Scramble egg in skillet at medium high heat.

Place one-half of bagel thin in toaster.
Spread 1 tsp Butter on toasted Bagel

Calories: 168
Carbs: 12.4 grams
Protein: 10.1 grams


 

Sometimes I see inconsistencies between different Food Authorities
about the exact calorie count of a specific food.
I don’t think there is a way to really know which one of them is the most accurate.

It is always important to remember that Calorie Counts are ALL estimates,
even when they are written in books, online, or on menus and food labels.

I don't think it makes much difference which calorie counting source one uses.
Unless the calories are listed on the labels of the foods I use,

I ordinarily use the calorie counts listed in my software food journal, DietPower,
The source of which is a National Base. If it isn't in DietPower,
and I have no food label, there then I look at Calorie King,
or some other online source for a similar type of food.

I am doing the best I can to maintain my current weight,
or lose a few pounds. The idea of calorie counting
is just to do one's best to keep track of one’s food intake.
It is impossible to be totally accurate for a great many reasons.

First, my food measurements might not always be totally accurate,
for example, when I measure out 1/4 cup of dry oatmeal,
I fill a 1/4 cup as full as it goes.
The Oatmeal label says 1/4 cup equals x calories,
but it also says 1/4 cup is x grams...
Weighing out the grams shows that 1/4 cup is Less than full.
It is a very small difference, but these things can make quite a difference over time.

Another thing to be aware of is that the FDA only requires
food labels to be up to 20% accurate.
The reason those weights and measures laws exist
is to make certain the consumer isn’t shortchanged...
that is to make certain he/she gets at least that minimum amount of food.
Almost always, an inaccuracy is going to result in the consumer
getting MORE food ….which means a HIGHER calorie count that the label says.

Furthermore, labels aren't regulated very closely,
and there is a difference in accuracy between companies.
The very large food companies tend to be no more than 20% inaccurate,
but the smaller, mom and pop companies, can easily have up to a 50% error rate.

As a further example, fruit is now bred to be both larger and sweeter
than it used to be, but the calorie counts for fruits haven’t been increased.

What this means is,
no matter how closely one watches one's calories,
one is not going to be PERFECTLY accurate.
However, careful weighing and measuring food, and keeping track
in my food journal gives me the best chance of knowing my calorie number.

Those BMR or RMR numbers given by the charts showing the number of calories
that each of us burns, are ba...