Post # 17
I never noticed I was eating too many carbs. Ha well thats going to change. I can sometimes have egg whites and it doesnt bother me, So i will try eating them again. I always have protein when I eat a salad, I guess I forgot to write that down.
I’m going to try everything yall have said. Thank you for your advice! I would love to hear more.
Post # 18
I’d consider joining Weight Watchers if I were you! They are (IMHO) one of the healthiest commercial diet programs available and they teach you a lot about how to eat healthfully, especially if you really pay attention to their advice instead of just using the points system to restrict your calories.
I agree with the above advice about adding more protein (including low-fat dairy products like yogurt and milk and veggie protein sources like beans and tofu) and also lots of veggies! Vegetables are great at filling you up, adding fiber to your diet and giving your body the vitamins and minerals it needs to run as it should. Making a homemade soup on the weekends can be a great way to have easy, healthy, unprocessed lunches at the ready and you can put all kinds of beans and vegetables in there.
Post # 19
This is a good recommendation outline for daily food journal.
Just wanted to let you know that I am a health educator and teaching people to eat right is my job and what I love to do! Id be happy to help if you pm me! I also have a blog that I share information on and I can give you the link. Its a free blog, I just like to share my info, im not trying to make money on this. thats what work is for… haha.
Here are my suggestions:
Definitely need protein for breakfast. This is a must! They sell lara bars at walmart which dont have any added sugar and are full are protein. This would be a better snack to hold you over. Or even almond butter is a good lower fat option that will give you protein. also sold in walmart. Eggs, turkey sausage, or even beans. Add almond butter to your oatmeal or to toast for protein
Make sure to eat lean meats, beans, nuts and seeds. Also, you need healthy fats to keep you full such as avocados on salads. Or cheese.
Make sure to drink plenty of water. Unsweetened tea and coffee are fine. Try to use natural sweeteners in coffee and tea such as stevia or honey in small amounts. Sugar free products such as drinks and sweeteners like diet coke and pink/blue pack sweetners contain aspartame and hold on to fat cells. I wouldnt recommend using these.
Anothe tip is to eat healthy fruits as snacks that help flush your body. Choose fruits low in sugar. Bananas are high in sugar so limit those. If you are trying to loose weight, stick to grapefruit, and any kind of berries: strawberry, blueberry, blackberries, etc. Apples would be ok in small amounts too.
Add lemon or lime juice to your water or tea, this also helps flush your body.
Good luck and let me know if you need any more help 😉
Post # 20
WOW thank you for the advice! I need to take notes. I will keep you in mind if I have any more questions.
Post # 21
You should look up the glycemic index and try to eat foods on the lower end of that scale.
Post # 22
The more frequently you eat the better. As long as it isn’t like every hour. 6 small meals is the absolute best way to keep satisfied and not over indulge. Everytime I kept a food journal, and ate every 2-3 hours was the times I was at my lowest weight (healthy weight). Gives me some ideas!!! Goodluck 🙂
Post # 23
I have been following the Whole30 program from http://www.thewhole9life.com and I feel great. Out with the lunchtime sandwiches and pretzels that left me bloated and sleepy and in with lots of lean protein, veggies, some fruit & nuts. My sister & BFF are all doing it and we can’t believe 1. how simple it is and 2. how much BETTER we feel.
Cutting out grains/sugar has been such an eye opener. I was so dependent and in this crazy craving cycle. I would eat a cookie and then want more more more until I was sick. No more. After my 30 days, I will continue on this type of lifestyle with less strictness (come back to me red wine!). I haven’t weighed myself, but my workouts are stronger and my clothes fit better!
Post # 24
Definitely start with your overall daily calorie limit and then break it down from there.
I think oatmeal is great for breakfast but it depends on what kind. The kind from one sugar filled Quaker package is not very much and 160 calories a pop. But instead you can use 1/2 cup of 1 minute quick oats (150 calories) and add 1 Tbsp of peanut butter to this to add protein and fat to keep you full. Then you’re looking at 250 calories for breakfast. Maybe add in a little sugar free syrup if you want to add sweetness.
You could also do a piece of whole wheat bread with 1 Tbsp of peanut butter on it.
Something like an apple is great for a snack and MUCH better than a granola bar because it will actually keep you fuller with all of the fiber in it.
Veggies are great, I would fill half of your plate at dinner with veggies, a quarter with some carbs, and a quarter of some protein.
I also think it’s really important not to go crazy on a low fat diet. There are good fats from things like nuts, avocados, and oils that are good for you and they REALLY help to keep you satisfied for longer which in turn can help you eat less. For me, 1 Tbsp of peanut butter in oatmeal goes a long way!
I also think if you’re used to eating a lot more it can be hard at first you and you might feel like you aren’t getting enough, but I think after a few weeks you will notice that you feel more satisfied on less.
You will have to try different things and take notice of things that fill you up better and keep you satisfied!
Post # 25
- Wedding: November 2013 - St. Augustine Beach, FL
Yum to avocadoes! I put guac on my burgers instead of cheese now. Lots of flavor and avocadoes have more good fats than cheese.
Post # 26
Just going to pop in here and add to the great advice everyone else has already given – my $0.02 is drink a LOT of water (seriously! it fills me up, especially in the middle of the afternoon when I get the worst cravings!) and eat lots of fruit and veggies. Apples are especially known to fill you up. I eat carrots and hummus as a snack all the time.
Post # 27
I’m on MFP and I enter all of my meals on there, weigh all of my food. PM me if you want to add.
My recent #1 trick is to eat 300 calorie-ish meals throughout the day up to my daily goal. No bigger meals with small snacks. Got to keep my blood sugar stable through the day. Basically, I never stop eating at work.