Food Diary Feedback: Is this a fat burning diet?

Hi Ariane!

Below is my food diary from yesterday. Can you please take a look and tell me if this way of eating will help me burn body fat?

Thursday 9/1

Water Count: 70 ounces and 4 cups herbal tea

Breakfast - 8:00am

Protein shake w/ water

Celery

Carrots

Coffee w/ almond milk

Snack - 10:15am

2 eggs

carrots

Lunch - 1:30pm

Stuffed Pepper (stuffed w/ beef, onion, cauliflower rice)

Green beans

*lots of sugar cravings about half an hour after I ate - add in more veggies?*

Snack - 4:30pm

2 eggs

carrots

celery

Dinner - 7:30pm

Protein shake w/ water

Small salad (olive oil & red wine vinegar)

Hi Stephanie, 

thanks for sending along your food diary. 

Chances are you had cravings because you didn't eat enough protein and carbs first thing in the morning. 

While a protein shake for breakfast is quick and easy, it’s likely not enough to keep you full. Keep in mind that a shake is a liquid and therefore your stomach absorbs it instantly. No digestion is needed and there is not enough volume in your stomach to get the stretch receptors activated that signal your brain you’re full. So, while the protein gets to your muscles right away (which is great after a workout), there isn't enough volume of food to digest that would keep you full for a while. The amount of carrots and celery were probably not enough either to add to the satiation. 

Then, at 10.15am you have only 2 eggs, which is about 12 grams of protein. You need about 20grams to stabilize your blood sugar and to signal your body that you're full. So, either add another 2 egg whites or perhaps some turkey slices or chicken breast slices.

While your meals are all clean and contain protein and veggies, in all likelihood you didn't eat enough fiber to fill up. You could eat 7 carrots to get the 30 grams of carbs you should have five times a day. Or, you could eat 1/2 a bag of baby carrots to get you there, about a plate full of green beans... Are you getting close to that? 

If not, load up on veggies, drink veggie shakes if you have a NutriBullet or add a big salad to your day. Also, add more egg whites or protein from other sources to increase your intake to about 100 grams of protein per day. 

See you Tuesday!

Ariane