How I Use a Simple Nutrition Log to Lose Fat and Keep Muscle

Midday Nutrition Check-In: Why Tracking Matters

One of the most effective habits I’ve built for fat loss—without losing muscle—is doing a midday nutrition review.
Not obsessively.
Not perfectly.
Just consistently.

Midday is the sweet spot. It tells you:

• Whether your protein is on track

• If carbs are creeping too high

• How much room you have for dinner

• What to adjust today, not next week

This habit alone prevents most people from blowing their progress by the end of the day. 

My Morning: Cardio, Hydration, and Zero Calories

On this day, my morning looked like this:

• 20 minutes of moderate treadmill cardio

• Water + electrolytes

• Black coffee (7 AM and 9 AM)

No calories.
No insulin spike.
No crash.
This sets up a strong metabolic window before lunch and gives flexibility later in the day. 

Lunch Breakdown: Balance, Not Perfection

Lunch was a simple stir fry:

• 80 g white rice (next time I’ll cut this to 40 g)

• 80 g broccolini

• 75 g cherry tomatoes

• 2 slices bacon

• 2 whole eggs

Key lesson:
 Cut the “less ideal” foods in half and double the good ones.
Calories were reasonable. Ingredients were solid.
The main feedback? Protein was a bit low and carbs were climbing.
That’s useful information—not failure. 

Why Measuring Food Early On Is Important

When you’re starting (or restarting), weighing and logging food matters.
Not forever—but long enough to:

• Learn calorie density

• See how fats sneak in

• Understand how carbs add up

• Build awareness

Once you know the patterns, you don’t need to measure everything. 

Oats, Cream, and Smarter Swaps

Later, I had:

• Steel-cut oats (150 g cooked)

• Half-and-half cream (50 ml)

This pushed calories and fats higher than necessary.
Simple improvement:
 Switch cream to unsweetened almond milk
 Keep oats modest or earlier in the day
Small swaps like this compound over weeks. 

Protein-Focused Snacks That Work

Later intake included:

• Prosciutto

• Half serving eggnog (not as bad as expected)

• Shrimp with a small amount of ketchup

High protein. Low impact. Sustainable.
Then a smoothie:

• Unsweetened almond milk

• 1 scoop protein powder

• Chia seeds (~10 g)

Why this works:

• High protein

• High fiber

• Low sugar

• Keeps hunger under control

That smoothie alone delivered ~15 g of fiber, which is huge for appetite and gut health. 

Where I Was Midday

By late afternoon:

• ~1,500 net calories

• ~95 g protein

• ~80–85 g carbs

• ~23–24 g fiber

That leaves room for a solid dinner without wrecking the day. 

Dinner Strategy: Simple and Clean

The plan:

• Lean protein (steak, chicken, or fish)

• Large serving of vegetables

• Olive oil instead of extra sauces

That’s it.
No drama.
No extremes.
Just execution. 

The Bigger Goal

My goal right now:

• Keep the muscle I’ve built

• Trim abdominal fat

• Run faster and feel lighter

• Lead by example for my patients

This approach works because it’s realistic—even during travel, holidays, and busy workdays. 

Want Help Doing This Yourself?

If you want:

• Sustainable fat loss

• Better energy

• Simple nutrition systems

• Coaching backed by real-world experience

You’re in the right place.
I also share this framework in my books:

• The 100-Day Diet (lost 32 lbs in 100 days)

• Metabolic Reboot (a 30-day reset for body, focus, and faith)

 Start here:
https://linktr.ee/drcaryyurkiw

That’s where you’ll find coaching resources, books, and ways to work together.