Weight Loss Journey: The Good, the Bad and the Gain

I have been mulling over this blog for a week now.  In fact, I wasn't going to write about it at all.  Just ignore it and maybe it will go away.  But that is how I got to be over 500 lbs in the first place.  And after talking to my sister, she convinced me that this blog needs to be truthful and genuine.  She is absolutely right.  So I must say that I have gained back some weight.  About 7 pounds actually.  Here is where I could list my excuses, but for me, they are not excuses, they are mistakes.  And mistakes can be corrected and learned from.

Two weeks ago I opened an email with the subject line "Invoice and Receipt for Payment".  Thinking nothing of it I downloaded the contents.  Mistake #1.  The email turned out to be a Ransomware Virus that corrupted my computer along with my work and personal flash drives that were plugged in.  I lost every document and photo on all three devices.  I had a friend come over to see if he could save anything but he wasn't able to.  He had to wipe my computer and reload windows.  Thank goodness that it didn't touch anything in my accounting program.

I spent the next 2 days reloading all my programs.  I was so involved in it that I skipped the gym.  Mistake #2.  Instead of taking my lunch break and going to the gym to relieve some stress, I sat at my desk and ate junk.  I went to the gas station a few doors down and got chips, candy and soda.  Mistake #3.  This was an old behavior that I thought I was over but those old habits die hard.  Have I mentioned I don't handle stress very well?

I worked 17 hours overtime in those 2 weeks.  My "at home" meals suffered too. Mistake #4.  I didn't plan ahead and waited way too long to eat some days.  This meant that I didn't make dinner most nights and either ate out or I threw something together.  I had pizza, Chinese, fast food and other comfort food.  I also didn't log my food consistently.  Eating like crap and being stressed about work made me feel like crap.  That in turn made me not want to do anything.  In short, I was lazy and lackadaisical.

On Thanksgiving, I wrapped the Christmas presents while I watched the Macy's parade.  We went to a friend's house for dinner and had a wonderful time.  There was no stress.  By Saturday, I had pulled myself out of my funk.  I took a trip alone to St. Helens, OR and finished my Christmas shopping.  Then, after I got home, Roger and I went to Fred Meyer to shop for boots.  I ended up getting them at Payless.  I got two pair for a little over $50.  I weighed myself again this morning, December 1st, and I was back to 410.  Which means I am 7 lbs from my 100 lb goal.  While this is a set back, it's not going to stop me.

Fast Food Analysis

With my recent diabetic diagnosis, I have been making almost all of my meals at home.  We rarely eat out for dinner but I used to have breakfast and lunch out nearly everyday.  I was spending between $10 and $20 a day on fast food.    Looking back now, it was ridiculous but my thoughts were that it was convenient.  There are those days though that I just don't have time in the morning or I haven't been to the grocery store and there isn't anything to bring for lunch.  On those days, fast food is a choice.  I decided to go through the fast food joints nutritional information and compile a list of the best options when trying to stay low carb.

Please note, I am not an expert, I am not promoting any of these places and these are just my opinions.  All the information is available on each of the restaurants websites.  I only included items under 400 calories and 35 carbs.  My combinations are all under 50 carbs per meal.

First up is Arby's.  I guess it should really come as no surprise that they had very few items that fit into my parameters.  They pride themselves on big meaty sandwiches and those proteins carry a lot of calories.  Their sodium content was also really high.

Arby’s	Calories	Fat	Sodium	Carbs	Protein
SANDWICHES
Classic Roast Beef	360	14	970	35	23
Jr. Roast Beef	210	8	530	22	13
Jr. Ham & Cheddar Melt	210	6	900	25	14
Jr. Bacon Cheddar Melt	280	12	890	25	17
SIDES
Snack Size Curly Fries	240	13	540	28	3
2pc. Potato Cakes	230	14	460	25	2
3pc. Chicken Tenders	350	17	970	25	25
SALADS
Chopped Farmhouse Salad	230	13	780	8	23
Chopped Side Salad	70	5	105	4	5
Light Italian Dressing	20	1	750	3	0
Dijon Honey Mustard Dressing	180	16	230	8	0
Balsamic Vinaigrette Dressing	130	12	470	5	0
Buttermilk Ranch Dressing	210	22	310	2	0

My Favorite Combinations	Calories	Fat	Sodium	Carbs	Protein
Classic Roast Beef	360	14	970	35	23
Chopped Farmhouse Salad	230	13	780	8	23
Buttermilk Ranch Dressing	210	22	310	2	0
TOTALS	800	49	2060	45	46
Jr. Bacon Cheddar Melt	280	12	890	25	17
2pc. Potato Cakes	230	14	460	25	2
TOTALS	510	26	1350	50	19

Next up is Burger King.  As a child, I had an allergic reaction to Burger King burgers so I never eat them.  I was disappointed that not one Chicken Sandwich fit into my parameters.  Most were over 600 calories and 50 carbs.  There are 72 carbs in a large fry. 

Burger King	Calories	Fat	Sodium	Carbs	Protein
BREAKFAST
Quaker Maple Oatmeal	170	3	270	32	4
Sausage Breakfast Burrito	310	19	820	22	14
Egg & Cheese Breakfast Muffin	260	11	830	27	13
Sausage & Cheese Breakfast Muffin	390	23	1130	27	17
Ham, Egg & Cheese Breakfast Muffin	310	13	1290	29	18
Bacon, Egg & Cheese Breakfast Muffin	300	14	990	27	15
Egg & Cheese Croissanwich	330	18	620	31	11
Ham, Egg & Cheese Croissanwich	390	20	1080	33	17
Bacon, Egg & Cheese Croissanwich	370	21	770	31	13
Small Hash Browns	250	16	410	24	2
3 pc French Toast Sticks	230	11	260	29	3
BURGERS
Whopper Jr	300	16	460	27	9
Whopper Jr w/Cheese	350	21	640	28	12
Hamburger	230	9	460	26	9
Cheeseburger	270	12	630	27	11
Double Hamburger	320	15	450	26	14
Double Cheeseburger	360	19	670	27	16
Bacon Cheeseburger	290	13	80	27	12
Bacon Double Cheeseburger	390	21	790	27	17
Bacon Cheeseburger Deluxe	290	14	720	28	12
King Jr. Cheeseburger	310	17	580	26	11
SALADS
Side Caesar Salad w/Dressing	290	22	710	17	8
Side Green Salad w/Ranch Dressing	240	22	540	6	6
WRAPS
Ranch Grilled Chicken Wrap	310	16	770	21	19
Honey Mustard Grilled Chicken Wrap	330	16	700	26	19
Grilled Chicken BLT Wrap	380	19	1030	33	22
Grilled Chicken Caesar Wrap	340	16	960	33	21

My Favorite Combinations
Sausage Breakfast Burrito	310	19	820	22	14
Small Hash Browns	250	16	410	24	2
TOTAL	560	35	1230	46	16
Grilled Chicken BLT Wrap	380	19	1030	33	22
Side Caesar Salad w/Dressing	290	22	710	17	8
TOTAL	670	41	1740	50	30

Jack In The Box is up now.  I was completely shocked by the amount of carbs in the Teriyaki Rice Bowl that they advertise on their “Better For You” menu.  690 Calories, 6 grams of fat, 1910 sodium, and 134 carbs!  All of their sirloin burgers have over 900 calories.  Add fries on top of that and things get way out of hand.

Jack In The Box	Calories	Fat	Sodium	Carbs	Protein
BREAKFAST
Bacon Breakfast Jack	310	14	790	30	17
Breakfast Jack	280	11	780	30	16
Egg White & Turkey Sandwich	250	6	830	31	18
Hash Brown	190	13	350	17	2
Mini Pancakes	140	1.5	350	28	4
CHICKEN
5 pc Chicken Nuggets	240	17	600	13	9
4pc Grilled Chicken Strips	250	7	1070	5	43
Cheeseburger	320	14	820	32	16
BURGERS
Hamburger	280	11	60	32	14
Jr. Bacon Cheeseburger	390	21	910	32	19
Jr. Jack	320	15	610	33	14
Jr. Jack with Cheese	370	19	810	33	16
SIDES
Bacon Monster Taco	340	24	660	19	11
Nacho Monster Taco	330	22	930	23	9
Original Monster Taco	270	17	530	19	9
3pc Mozzarella Sticks	280	16	590	22	12
Small Curly Fries	280	16	610	30	3
3pc Stuffed Jalapenos	220	12	730	21	6
Regular Taco	190	11	320	17	6
SALADS
Grilled Chicken Club Salad	360	20	970	12	37
Grilled Chicken Salad	250	9	660	14	28
Southwest Grilled Chicken Salad	350	15	1010	28	34
Side Salad	20	0	10	4	1
Creamy Southwest Dressing	190	19	740	3	1
Balsamic Vinaigrette Dressing	30	1.5	350	4	0
Ranch Dressing	250	25	410	5	1

My Favorite Combinations	Calories	Fat	Sodium	Carbs	Protein
BREAKFAST
Bacon Breakfast Jack	310	14	790	30	17
Hash Brown	190	13	350	17	2
TOTAL	500	27	1140	47	19
LUNCH/DINNER
Jr. Bacon Cheeseburger	390	21	910	32	19
Bacon Monster Taco	340	24	660	19	11
TOTAL	730	45	1570	51	30
Southwest Grilled Chicken Salad	350	15	1010	28	34
Creamy Southwest Dressing	190	19	740	3	1
TOTAL	540	34	1750	31	35

Next is Kentucky Fried Chicken.  I was surprised by how many combinations you can make at KFC.  If you pick the grilled chicken, you can have 2 sides and not feel guilty.  Avoid those KFC Famous Bowls and the Chicken Pot Pie though.  The bowls have 650 calories and 73 carbs while the Chicken Pot Pie 790 calories and 66 carbs. 

Kentucky Fried Chicken	Calories	Fat	Sodium	Carbs	Protein
CHICKEN
Whole Wing-Original Recipe	140	8	450	5	11
Breast- Original Recipe	320	14	1130	13	36
Drumstick- Original Recipe	120	7	380	3	11
Thigh- Original Recipe	290	21	850	8	18
Whole Wing-Extra Crispy	210	15	490	8	12
Breast- Extra Crispy	490	29	1140	20	35
Drumstick- Extra Crispy	160	10	390	5	13
Thigh- Extra Crispy	370	26	760	15	18
Whole Wing- Grilled	80	4.5	250	1	10
Breast- Grilled	220	7	730	0	40
Drumstick- Grilled	90	4	290	0	13
Thigh- Grilled	170	10	530	0	19
3 pc Extra Crispy Tenders	380	20	940	17	33
10 pc Original Recipe Bites	330	15	1100	12	37
Hot Wings (per wing)	70	4	160	3	4
Chicken Little Sandwich	310	18	590	23	14
SALADS
Crispy Chicken Caesar Salad	330	17	810	16	29
Caesar Side Salad	40	2	90	2	3
Crispy Chicken BLT Salad	350	18	990	18	30
House Side Salad	15	0	10	3	1
Buttermilk Ranch Dressing	160	17	220	1	0
Fat Free Ranch Dressing	35	0	410	8	1
Light Italian Dressing	15	.5	510	2	0
Creamy Parmesan Caesar dressing	260	26	540	4	2
INDIVIDUAL SIDES
Green Beans	25	0	260	4	1
Mashed Potatoes with Gravy	120	4	530	19	2
Mashed Potatoes without Gravy	90	3	320	15	2
Macaroni & Cheese	170	6	830	22	5
Corn on the Cob	70	0.5	0	16	2
Cole Slaw	170	10	170	19	1
Biscuit	180	8	530	23	4
Sweet Kernel Corn	100	0.5	0	21	3

My Favorite Combinations	Calories	Fat	Sodium	Carbs	Protein
Breast- Grilled	220	7	730	0	40
Green Beans	25	0	260	4	1
Mashed Potatoes without Gravy	90	3	320	15	2
TOTAL	335	10	1310	19	43
Hot Wings (per wing) x 5	350	20	800	15	20
Potato Wedges	290	15	810	35	4
TOTAL	640	35	1610	50	24

America's #1 Fast Food joint is next, McDonalds.  I was disappointed that there were no Chicken Sandwiches within my parameters.  Even the premium wraps were all over 500 calories.  The Bacon Clubhouse Crispy Chicken has 750 Calories, 38 grams of fat and 65 carbs.

McDonalds	Calories	Fat	Sodium	Carbs	Protein
BREAKFAST
Fruit & Yogurt Parfait	150	2	80	30	4
Sausage Burrito	300	16	790	26	12
Egg McMuffin	300	13	750	31	17
Egg White Delight	250	8	770	30	18
Hash Brown	150	9	310	15	1
BURGERS
Hamburger	240	8	480	32	12
Cheeseburger	290	11	680	33	15
Grilled Onion Cheddar	300	13	640	32	15
McDouble	380	17	840	34	22
CHICKEN
Grilled Honey Mustard Wrap	260	9	660	27	16
Grilled Ranch Wrap	280	13	720	25	16
SALADS
Bacon Ranch Salad with Grilled	230	8	700	22	30
Southwest Salad with Chicken	290	8	680	28	27
Side Salad	20	0	10	4	1
Sesame Ginger Dressing	90	2.5	410	15	1
Southwest Dressing	120	8	300	11	1

My Favorite Combinations	Calories	Fat	Sodium	Carbs	Protein
BREAKFAST
Fruit & Yogurt Parfait	150	2	80	30	4
Hash Brown	150	9	310	15	1
TOTAL	300	11	390	45	5
Egg White Delight	250	8	770	30	18
Hash Brown	150	9	310	15	1
TOTAL	400	17	1080	45	19
LUNCH/DINNER
Grilled Honey Mustard Wrap	260	9	660	27	16
Side Salad	20	0	10	4	1
Southwest Dressing	120	8	300	11	1
TOTAL	400	17	970	42	18

I was surprised by the amount of things that I could eat at Taco Bell.  Their Fresco menu is awesome but their salads include so many carbs, because of the shell, that I couldn't include them.

Taco Bell	Calories	Fat	Sodium	Carbs	Protein
BREAKFAST
AM Grilled Bacon Taco	230	14	850	15	12
AM Grilled Egg & Cheese Taco	170	9	330	15	7
Am Grilled Sausage Taco	220	14	440	15	9
Sausage Flatbread Melt	300	17	410	27	11
Bacon Waffle Taco	320	18	670	28	13
Egg & Cheese Waffle Taco	260	13	420	27	8
Sausage Waffle Taco	370	23	550	28	12
Hash Brown	160	11	250	14	1
TACOS, BURRITOS, ETC.
Chicken Chalupa Supreme	350	18	530	31	17
Steak Chalupa Supreme	350	19	530	30	17
Beef Chalupa Supreme	370	21	580	31	13
Fresco Chicken Soft Taco	140	3.5	470	16	10
Fresco Crunchy Taco	150	8	310	13	6
Fresco Grilled Steak Soft Taco	150	4.5	440	16	12
Fresco Soft Taco	160	7	490	17	8
Chicken Gordita Supreme	270	9	530	31	17
Steak Gordita Supreme	280	10	530	30	17
Beef Gordita Supreme	290	13	580	31	13
Beefy Mini Quesadillas	210	12	560	17	9
Cheese Roll-Up	180	9	430	15	9
Double Tostada	270	11	650	32	12
Mexi-Melt	250	14	730	19	14
Shredded Chicken Mini Quesadilla	180	8	540	15	12
Spicy Tostada	200	10	440	22	7
Chicken Soft Taco	160	5	480	16	12
Cool Ranch Locos Taco	160	10	370	13	8
Cool Ranch Locos Taco Supreme	200	12	390	15	8
Crunchy Taco	170	10	310	12	8
Crunchy Taco Supreme	200	12	340	15	8

My Favorite Combinations	Calories	Fat	Sodium	Carbs	Protein
BREAKFAST
AM Grilled Bacon Taco	230	14	850	15	12
Am Grilled Sausage Taco	220	14	440	15	9
Hash Brown	160	11	250	14	1
TOTAL	610	39	1540	44	22
Bacon Waffle Taco	320	18	670	28	13
Hash Brown	160	11	250	14	1
TOTAL	480	29	920	42	14
LUNCH/DINNER
Chicken Chalupa Supreme	350	18	530	31	17
Fresco Crunchy Taco	150	8	310	13	6
TOTAL	500	26	840	44	23
Fresco Grilled Steak Soft Taco	150	4.5	440	16	12
Shredded Chicken Mini Quesadilla	180	8	540	15	12
TOTAL	330	12.5	980	31	24

Finally, we have Wendy's.  I love that on the Wendy’s site, you can look up individual components.  You can see how getting rid of the bun can reduce the carbs.  For instance:  Baconator has 940 Calories, 57 grams of fat and 41 carbs.  If you lose the bun, ketchup and the mayo it knocks it down to 690 calories, 50 grams of fat and 3 carbs.   I am not saying you should eat this way all the time.  But I know sometimes, I just want a big fat juicy burger.

Wendy’s	Calories	Fat	Sodium	Carbs	Protein
BURGERS
Jr. Bacon Cheeseburger	370	21	850	26	18
Jr. Cheeseburger Deluxe	340	18	860	28	16
Jr. Hamburger	240	9	630	25	13
Jr. Cheeseburger	280	12	820	26	15
CHICKEN
Crispy Chicken Sandwich	350	19	620	34	13
Monterey Ranch Chicken Sandwich	380	20	850	34	16
Spicy Chicken Wrap	340	16	810	30	17
Grilled Chicken Wrap	260	10	740	25	19
4 pc Chicken Nuggets	180	12	350	10	9
4 pc Spicy Chicken Nuggets	170	11	500	9	10
6 pc Chicken Nuggets	270	18	520	14	14
6 pc Spicy Chicken Nuggets	260	17	750	14	15
SALADS
Asian Cashew Chicken Salad (Full)	380	13	960	33	36
BBQ Ranch Chicken Salad (Half)	300	14	820	25	21
Apple Pecan Chicken Salad (Half)	350	18	750	31	19
Side Salad	210	13	380	18	4
Caesar Side Salad	250	18	460	18	7
SIDES
Value Size Natural Cut Fries	220	11	240	28	3
Small Chilli	170	5	780	16	15
Large Chilli	250	7	1170	23	23

My Favorite Cominations	Calories	Fat	Sodium	Carbs	Protein
Jr. Bacon Cheeseburger	370	21	850	26	18
Large Chilli	250	7	1170	23	23
TOTAL	620	28	2020	49	41
6 pc Chicken Nuggets	270	18	520	14	14
Value Size Natural Cut Fries	220	11	240	28	3
TOTAL	490	29	760	42	17
Jr. Cheeseburger Deluxe	340	18	860	28	16
Small Chilli	170	5	780	16	15
TOTAL	510	23	1640	44	31