My Diet Diary^^♥

Hi!!
It's been a long time since I last wrote post... Sorry, that's because I'd some problems with my motivation etc. (Soon I'll write a post about my inner fight, hehe ;D)
However, it took so long, but tomorrow I'm on track again and I made some changes in my program. :) :
This time I'll try the calorie cycling method (http://www.coachcalorie.com/calorie-cycling-for-weight-loss/). Otherwise everything will be the same more or less. Also, I made some realistic calculations about how much weight I'm probably going to lose. =D

I''ll try to sleep about 8 hours a day.

about my diet (per day):

1> 5-6 meals, every 2-3 hours
2> 2 litres of water
3> clean eating 90%<(see post "clean eating") summary:->only vegetables, fruits, lean protein(chicken breast, turkey, tilapia, eggs, etc), low-fat dairy products(greek yogurt, quark, low-fat/vegan milk, etc), natural unsaturated fats(nuts, seeds, olive oil, etc)
4> calorie cycling:  1200-1500 calories (day 1-3)
                          1950 calories (day 4)
                       ->repeat

about my workout:

1> 4-6 times a week
2> 30-45 minutes cardio(treadmill, stairmaster, bike)

my calculations: ;D

Firstly, I have to consume 1950 calories for maintenance.
When I take in 450-750 calories less in 3 days of 4 and when I burn 250 calories in average 5 times a week by exercising,
then I'll lose about 0.5 - 0.75 kg per week, i.e.2 - 3 kg  per month.!!

PS: After each week I'll tell you how much I lost, promise! ;D

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02.12.14, tuesday

breakfast (261 kcal):
banana-blueberry-porridge:
-25g oats (93kcal)
-1 (86g) banana (77kcal)
-100ml almond milk (24kcal)
-2g chia seeds (9kcal)
-10g stracciatella-flavoured protein powder (37kcal)
- 32g blueberries (16kcal)
- cinnamon, vanilla (5kcal)


1.snack (189kcal):
-1 (120g) small apple (62kcal)
-1 (123g) tangerine (65kcal)
-10g almonds (62kcal)

lunch (243kcal):
- 140g chicken breast (154kcal)
- 142g broccoli(48kcal)
- 100g champignons (26kcal)
-1/2 (70g) red paprika (15kcal)

follow my Diet Plan ♥

: I'LL ALWAYS UPDATE THIS POST, so PLS FOLLOW and SUPPORT and feel free to COMMENT DOWN BELOW!! Xo

22.11.14, saturday (day 1) ♥

breakfast: (270kcal) (I wasn't that hungry...)

-1 cup of lukewarm water with lemon
-1 cup of green tea
 blueberry porridge:
-35g oats (130kcal)
-200ml low-fat milk (76kcal)

→toppings:
-cinnamon, vanilla (5kcal)
-30g frozen blueberries (15kcal)
-10g chia seeds (44kcal)

1.snack: (150kcal)
-1 (167g) apple (87kcal)
-10 almonds (63kcal)

lunch: (405kcal)
omurice:
-2 (104g) eggs (167kcal)
-40g couscous (141kcal)
-150g broccoli (52kcal)
-5g olive oil (45kcal)
-salt, pepper, chili, curry

2.snack: (129kcal) (I'm already in christmas mood...^^)

-1 (25g) hazelnut cookie (129kcal)

-1 cup of cherry-marzipan-flavoured tea ♥

dinner: (236kcal)
stir-fry chicken with vegetables:

-113g chicken breast (124kcal)

-115g peas and carrots (45kcal)

-3 (128g) carrots (46kcal)

-2 (63g) green pepper (14kcal)

-3 (38g) cherry tomatoes (7kcal)

-salt, pepper, chili, curry, paprika

3.snack: (130kcal) (could't resist... :/ ; late night snack)
-2 whole grain rice cakes (60kcal)
-1 milk choc ball (70kcal)


workout: (-240kcal) 
-10 minutes treadmill - 45 kcal burned
-20 minutes stairmaster - 195 kcal burned
-strengh training on machines for legs and abs (?kcal)

water: 2 litres :)

total calorie intake:1320kcal

total burned calories: 240kcal

>1320-240=1080 calories

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23.11.14, sunday (day 2) ♥

breakfast: (265 kcal)
-1 cup of lukewarm water with lemon
-1 cup of green tea
banana pancakes:

-1 (116g) banana (103kcal)

-1 (59g) egg (95kcal)

-1 (40g) eggwhite (20kcal)

→toppings:

-cinnamon, vanilla (5kcal)

-30g frozen blueberries (15kcal)

-50g fr. raspberries (27kcal)

1.snack: (170kcal)
-1 cup of black coffee
yogurt with pear:
-3/4 (152g) pear (88kcal)
-50g greek yogurt (29kcal)
-80g quark (53kcal)

-cinnamon

lunch:(~300kcal) (mom cooked today, so I can't give the exact calorie number, I'm afraid... :( )
 -200g low-carb burgers with aubergine and low-fat beef and lots of other vegetables like onion, paprika and some fried potatoes etc, and also with a little sunflower and olive oil (~280kcal)
-125g salad without dressing consisting of carrots, lettuce, etc (~20kcal)

2.snack: (144kcal)

-10 almonds (63kcal)

-3 (17g) dates (48kcal)

-50g quark (33kcal)

dinner: (235kcal) 

crispbread with egg and turkey:
-2 (20g) slices of whole rye crispbbread (73kcal)
-1 (50g) egg (81kcal)
-3 (27g) slices of turkey (30kcal)
-25g herbal quark (19kcal)
salad:
-45g lettuce (5kcal)
-3 (38g) cherry tomatoes (8kcal)
-128g cucumber (19kcal)

3.snack: (19kcal) (I got hungry again... >.<)

-1 cup of berry-almond-flavoured tea

-3 almonds (19kcal)

water: 2 litres :)

total calorie intake: 1133 kcal

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24.11.14, monday (day 3) 

breakfast: (419kcal)
-1 cup of lukewarm water with lemon

-1 (180g) grapefruit (58kcal)
porridge with berries:
-50g oats (186kcal)
-15g chia seeds (67kcal)
-100ml vegan spelt milk (40kcal)
→toppings:

-75g frozen raspberries (40kcal)
-50g fr. blueberries (25kcal)
-cinnamon, vanilla (5kcal)

1.snack: (300kcal) (meal preparation - I'm not home all day: school until 4pm and then an appointment :/ )
-3/4 (103g) apple (54kcal)
-1 (154g) pear (89kcal)
-25 almonds (157kcal)

 lunch: (255kcal) (meal prep)
turkey sandwich:
-2 whole grain toasts (192kcal)
-4 (34g) slices of turkey (38kcal)
-3 (19g) cherry tomatoes (4kcal)
-25g herbal quark (19kcal)
-15g lettuce (2kcal)

2.snack: (185kcal)
-10g walnuts (65)
-1 chocolate-banana-flavoured protein bar (120kcal) ♥


dinner: (260kcal) (meal prep) 
bread with egg:
-1 (57g) slice of bread with seeds (146kcal)
-1 (55g) egg (89kcal)
-3 (19g) cherry tomatoes (4kcal)
-25g herbal quark (19kcal)
-15g lettuce (2kcal)

3.snack: (154kcal) (for night cravings :D)

-1 cup of cherry-marzipan-flavoured tea

-11 almonds (69kcal)

-250g pickles (85kcal)

water: 2 litres :D

total calorie intake: 1573kcal

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about my Diet Plan ♥

Hey guys!!
Guess what?! I am going to begin with my new diet plan TOMORROW!! =D OMG I am soo excited! I hope it will work this time...But I'm positive because I have YOU guys who read my posts and I do not feel alone and hopeless anymore.^^ No, instead I feel like you are supporting me...<3 Thank you very much!! Pls feel absolutely free to comment down below about what you think about my plan and you can even criticize it . :) I am open for everything. ;) And don't be shy!!!!

general information

However, I started working out in the gym last saturday, the 15th november of 2014, and so I am prepared well  to exercise regularly!:D
In my diet I will have 5 small healthy meals around every 2,5 hours:
>breakfast: 7.-8 am,
>snack: 10.30-11 am,
>lunch: 1.-1.30 pm,
>snack: 3.30-4 pm,
>dinner: 6pm
 

Of course I will try to eat as clean (see pics in last post 'clean eating') as possible and drink at least 2 litres of water per day. I will also try to drink 1 cup of green tea every morning and sometimes 1 cup of black coffee.
Besides, I am going to give my best to keep my calorie intake between 1200-1500 calories. Wish me luck!^^
But I won't prohibit myself anything because that way it just gets worse...I'm experienced in that, I'm afraid...:(

Furthermore, I will work out in the gym 4-6 days per week and my current goal is to do 30-45 minutes of cardio(running/walking on the treadmill or exercising on the stairmaster or on the biker) and strength training on the machines (for abs, legs, arms etc). But sadly I don't have much knowledge about exercising in general in the gym because I just started last week with it(e.g. what is it about reps and sets?? I don't fully understand which one is describing what...I'm confused >.<...)So I would really appreciate if you would comment down below about workout routines for beginners etc.^^THX!!

PS: Read my next post "follow my Diet Plan^^♥" to follow what I have eaten/ will eat!
->Note:  I'LL ALWAYS UPDATE THAT POST, so PLS don't forget to FOLLOW and SUPPORT !!! XD

 my goal:

Clean Eating ♥

Welcome back! Today, I am going to talk about healthy eating aka. clean eating.^^

(Note: Please consider this before reading my post: Everybody has a different definition for "healthy" and some people do not think that dieting is a good thing. But either way you may think, everbody needs to respect other people's personal ideas and opinions. :) )

my idea of healthy

Before listing the "clean" foods to give you an overview which foods are healthy, I will tell you what my personal idea of "healthy" is: 
I think that eating less carbs and sugar while increasing the protein intake and choosing the right fats, i.e. unsaturated natural fats (e.g.almonds, olive oil etc) helps the most when trying to lose weight. Of course you should drink lots of water during the day  - I try to drink at least 2 litres per day - and you can also have as much tea as you like - I try to drink a cup of green tea every morning - and lastly for the coffee-lovers <3 like me XD, I suggest to drink maximal 1-2 cups of coffee per day without sugar!>.< haha I personally like my coffee black.

      Coffee- [N.] - a magical substance that turns a "Leave me alone or die!" into "Good morning, Honey!" <3


-> To sum it up: - less carbohydrates (also sugar)
                            -more protein
                            -only unsaturated fats 
                           ->at least 2l water
                           ->green tea (optional)
                          ->black coffee (optional)

my "clean" foods

Of course vegetables and fruits are very nutritious and low in calories, therefore they are the first in my list. Secondly, a lean protein source (e.g. from chicken breast, eggs, low-fat fish, tilapia, pollack, salmon, etc). Saturated and trans fats are not healthy, instead you should choose unsaturated fats from natural, mostly plant-based sources, which are: almonds, olive oil and other nuts and seeds like walnuts, cashews and chia seeds , flax seeds etc.
Other protein sources from dairies are: low-fat yogurt or greek yogurt, quark and low-fat milk (you can also use vegan milk like almond- or coconut milk).
Finally there are carbs other than veggies and fruits which are a lot higher in calories like bread, pastries and rice etc. As you already know are these not very good for losing weight. But completely leaving them out (also other unhealthy foods) can lead to more cravings and lastly to binging, so I would recommend eating the carbs until noon or eventually at lunch about three days a week. ;) Do not forget to choose the whole grain ones to keep you full and satisfied longer because of their high fiber. As for me, I like to have a porridge with oats and fruits in the mornings and for lunch some couscous with lots of vegetables and chicken breast. ;D

Well, this was it for today about my clean foods etc. I hope it helped to give you an overview of healthy foods and that you enjoyed reading my post.^^ Do not forget to comment or ask anything down below and pls look forward for my next post. ;D

Love, Blaire Xo

My Introduction ♥

Hey everybody!

First, I want to thank you for visiting my blog and I hope that you find something helpful in it^^. Feel free to ask anything and comment down below, so I can reply as soon as I can! :)

Who am I? I am a girl, who is 17 years old and lives in Germany. My hobbies are listening to music ;D - especially K-Pop -, watching dramas - K-Dramas(fave-actor: Lee Min Ho <3 see photo down below), The Vampire Diaries (Team Damon<3), etc -, going to the gym recently, playing guitar, drawing and cooking.^~^

                                               my favourite korean actor: Lee Min Ho^.^ OMG he's so hooot!!<3

What is my blog about? I am going to write about healthy eating and my personal diet and workout plan. Please consider that I am not perfect but just a human who tries to give her best, so I would appreciate it, if you point out my mistakes in order for me to correct them. ;)

                                                                                      I <3 healthy eating

Why did I start this blog? I have seen lots of beautiful blogs and instagram, twitter and tumblr posts that really inspired and motivated me and helped me move on in my life while determining my goals. So I decided that I want to become such an inspiration and motivation source myself hopefully, while also improving my English language and writing skills for my A-levels later ;D - I like English even more than my mother language and German, because I think that it helps you to easily describe and express yourself in a beautiful way which even sounds very nice...^^

                                                                                   I want to inspire...^^

Love, your Blaire X*

PS: I hope you liked my introduction...^^ In my next post I will begin with the topic healthy eating. Please look forward to it. :D