Just started CICO, and for someone with no prior understanding of calories, it has been eye-opening!
For example, I only just calculated now that a slice of white toast with half a smashed avocado, a slice of smoked salmon and a smear of pesto aioli is 375 cal.
A cake doughnut from the supermarket (okay, okay, I had a pack of these in the house from last week’s grocery shop, before I came across CICO!) is 208 cal.
A homemade mug of matcha green tea latte is 85 cal. (I actually thought this one would be more!)
My stats: Age: 28f SW: 152 lbs (for a height of 5’2”, BMI 27.8 = overweight) GW: 128 lbs (BMI 23.4 = (high) normal)
My TDEE is 1517 cal, and day 1 intake was 1166 cal. This rate of weight loss will be quite slow, I’m aware, so I do want to ramp it up a bit.
My relationship with food is that I come from a culture that sees eating as a social activity rather than a physical need - friends and family always come together over food - big banquets, feasts, etc.
Cooking for, and giving food to, someone is seen as a show of love and hospitality. The good thing about this is that I feel less motivated to eat when I’m alone.
I have a question though about restaurant dining (not chain or fast food places that have standard menus and calorie counts).
How do you guys estimate calories in a restaurant meal? Especially if you’re going family-style and a bunch of you are each taking a bit from a bunch of shared dishes?
I love eating out at restaurants with friends, and it’s my main way to socialise on weeknights (as I work a 9-5 job). I eat out with friends maybe on average 3 nights a week. I don’t drink alcohol so that saves both empty calories and money. I am not going to give up my social life for CICO.
My thinking is that on days where I know I will be eating out with friends that night, I will make that my only calorie intake for the day. One restaurant meal (no beverages) can’t be over 1500 cal, right? I am pretty good at only eating until sated, not “full-full”.
I have never been a breakfast person because I don’t feel hungry in the mornings. About 50% of the time I don’t get to have lunch because of how busy I get at work. And I’m not a snacker either, so it’s often quite common for me to get to dinner without eating anything, without trying.
I know eating nothing but dinner on some nights sounds unhealthy. But for the purposes of CICO, it doesn’t matter, right? Like, 1200 cal is 1200 cal, whether you have that over two meals or one, or no matter what time of day. Is my understanding correct?
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