Week 3 – 1.8lbs lost and down to 18% Body Fat


Managed to continue to keep my calorie intake down to 1618 kcal/day, slightly below my target, and my exercise to 5 days of moderate activity per week and the science is still proving its worth! I also tweaked my diet this weeek to ensure that I was hitting my micronutrient targets shown in the Nutritics software analysis. During the previous weeks the only ones I wasn’t hitting through the balanced WFPB diet were the Selenium and Iodine targets. Not major concerns but by introducing Brazil nuts into my diet as a snack food and starting to use iodised salt in my cooking (you can buy it in Polish supermakets) I managed to get my levels up and close to the recommended intakes. No problem with CalciumĀ or Vitamin B12 intake as I regularly use fortified soya milk, particularly for breakfast, and yeast extract (I love marmite!) as a snack on seeded bread. All in all another successful week with no major issues or cravings and I’m getting seriously close to my lowest weight since 1998 when I ran the London Marathon! Managing my food intake seems to be just as effective for weight loss as running 50+ miles/week and I’m 20 years older! My protein intake is slightly below target, an issue I will look to address next week with some more minor tweeks to my menu planning!


Favourites recipes this week from the Plant-Based 4 Running cookbook, Bircher Fruit Muesli in the mornings with different flavours of soya yoghurt, and the Pearl Barley Mushroom Risotto, a tasty WFPB take on a restaurant favourite!

Week 2 – 1.6lbs lost body fat stable

With the May Bank holiday and a weekend away this week was always going to be harder. Not cooking my own meals and eating out gave me less control of my calorie intake. Having said that by choosing healthy plant-based options from the menus (and more and more retaurants are offering good vegan options now!) and even given a couple of beers in an Italian restaurant my average calorie intake was 1557 and below my target of 1661! I also kept to my exercise regime with 5 days per week doing 1 hour of moderate exercise. On the Bank Holiday Sunday we actually did 3 hours in Yorkshire Sculpture Park followed by a Vegan dinner at the Prashad Vegetarian Indian restaurant near Leeds. If you are ever in the area you must try it the food is amazing and unlike your standard high street Indian restaurant!

Bottom line the science is still working with a calorie deficit, even given some less than perfect days, resulting in weight loss. My Nutritics report also showed that my overall macro amd micronutrient intakes were pretty healthy too! More on that next week!

Favourite recipe from the Plant-Based 4 Running cookbook this week? The Curried Cauliflower Salad, which is a go too favourite!