(Closed) Help with diet ….

posted 9 years ago in Wellness
Post # 3
Member
7081 posts
Busy Beekeeper
  • Wedding: July 2009

Hmm… I’m not a big fan of the protein shakes except for people that had bariatric surgery.  There are lots of protein containing foods that are non dairy/non egg.  Here is a great article from Harvard School of Public Health on protein.

http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein-full-story/index.html

For lunch I would skip the BBQ sauce on the chicken (loaded with sugar and fat), and I’d add some more complex carbohydrates to the diet.

Here’s some more info on good sources of complex carbs:

http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/carbohydrates-full-story/index.html

Also, make sure you are having adequate caloric intake, or your body will slow your metabolism.

Hope this helps.

Post # 4
Member
61 posts
Worker bee
  • Wedding: July 2010

Believe it or not, if that’s all you’re eating I would be concerned that you aren’t getting enough calories. If you don’t eat a certain level of calories, your body will go into starvation mode and your metabolism will drastically slow down, actually preventing the very weight you are trying to lose.

There’s a basic lower limit of calories we all need in order to keep our bodies running properly and it’s a different level for each individual based on height, current weight and activity levels. There are a lot of websites that will give you what your basic calorie level should be when you enter this info. I’m currently using The Daily Plate – I love it. Not only does it provide me with what my calorie intake should be based on my weight goals, but it also has a feature that lets you track your calories, so you can see exactly how much you’re eating and whether it’s the right balance of protein, carbs, and fats. I highly recommend it http://www.livestrong.com/thedailyplate/

Post # 5
Member
1103 posts
Bumble bee

I agree with Chianti, if you are working out every day that doesn’t seem like nearly enough food. I’d replace the chicken sandwich with a chicken salad for lunch (keep the grilled chicken and pickles, just replace the bun and BBQ sauce with vegies) and for dinner I’d have the complex carbs doctorgirl talked about, with more protein and vegies. For snacks I’d have fruit, some nuts and seeds, etc. Your brekkie looks ok to me. Eating well isn’t rocket science, if you stick to fresh natural foods I’m sure you’ll figure out a way that works well for your body ๐Ÿ™‚

Post # 6
Member
3979 posts
Honey bee
  • Wedding: January 2012

I’ll go with the group here: you need more calories & more good carbs! 

Make sure you’re eating fresh, homemade prepared meals. Anything from a can IMO might as well be poison. Oh wait- are you preparing the shakes yourself? Sorry! When I hear "shake" I think slimfast or something like that!

The only thing I would consider changing would be to switch out the pb&j at night with the grilled bbq chicken breast w/o the bread, plus a salad & other veggies for dinner. You need carbohydrates, but I’ve learned that limiting carbs to earlier in the day always brings success!

Post # 7
Member
262 posts
Helper bee
  • Wedding: October 2009

Agreed with the other posters!  If you eat like this every day, you’re going to end up going through Jack in the Box drive through in your sleep and ordering 5 Jumbo Jacks!  Okay maybe not, but you’re not going to fulfill your body’s nutritional requirements which is so important at any time, especially when under the pressure or wedding and new-life planning.

Fresh fruits and veggies are great, also look into nuts!  I love almond butter on toast can be a great breakfast or a great snack.  Other healthy things to look into:

-Brown rice

-Quinoa and other grains

-Tofu or tempeh (I find tempeh easier to cook)

-Stir fried veggies with chicken, ground turkey, etc.

Also, give yourself some variety.  You can still enjoy eating and eat well.  There are various websites out there that will help you track your caloric and nutritional intake each day.  (I like SparkPeople).  Make sure you aren’t going BELOW and aim more for a lifestyle change then a quick diet, or you’ll surely gain the weight back! 

Post # 8
Member
3979 posts
Honey bee
  • Wedding: January 2012

@mam: So this isn’t really related to this post & definitely wouldn’t classify as "wellness" but… Jack in the Box is heaven to me.  My only saving grace is that we don’t have them in Canada. I have to drive 30 minutes south & cross the border to get a Sourdough Jack. If I lived in WA-state I’d be 800lbs. lol

mambinki has some good suggestions. Sparkpeople is great… I started using it in 2005 to kickstart my weightloss. It is a great tool (thats free!) and teaches you how to eat & how much to eat. It breaks down the calories, fat, fiber, sugars, carbs… vitamins, etc!

Post # 9
Member
14183 posts
Honey Beekeeper
  • Wedding: June 2009

Oh, i posted on this awhile ago about whether or not i was "sabotaging" my diet.

Yes, I was. 

More food=more muscle now. Protein shakes are ok for breakfast or when you simply aren’t feeling the food vibe (i have days where i don’t feel like "eating" dinner) and protein shakes aren’t a substiutte for animal protein, no matter what. 

You are likely consuming about 1,000 calories a day which isn’t very much. YOu need like 1500 minimum, 1200 if you’re petite. I need 1500. Here’s what I eat:

Breakfast: Coffee with splenda/creamer (80 cals) and oatmeal or a breakfast burrito (200 or 300). I gotta have my breakfast

Lunch: Grilled veggies with tofu or chicken of some sort. I usually avoid carbs b/c they make me wanna nappy nappy at 2pm. About 450-500 cal’s for lunch. I also do salads with low cal dressing and lemon juice. 

Dinner: Anywhere from 200 calories if i’m not hungry/busy to 450. I also have about 2-3 snacks during the day, about 150-200 each. Protein bar, almonds, fruit are usually my staples. Sometimes veggies and hummus or turkey slices. A 200 cal dinner for me could be a veggie burger patty and some steamed veggies. I try to have light food for dinner. Sometimes i do pasta, though! 

I usually work out too. If i’m hungry, I eat more but I choose healthy items. I try not to eat too late at night. But to burn fat, you need some. 

Post # 10
Member
14183 posts
Honey Beekeeper
  • Wedding: June 2009

You don’t necessarily want to work out daily, depending on how hard you work out. When I needed to lose about 10-15 pounds post-surgery, a trainer recommended this and it worked like a charm, in addition to consuming 1500 calories a day.

3 days a week: 20-25 minutes interval training plus strength training. 

2 days a week: 60 minutes of cardio, even if it’s at a slow pace. I did the elliptical and watched tv. I did 30 minutes, walked a lap or two, then hopped back on. 

It melted off!!!! You may not be working out HARD enough. or often enough. You really gotta break a sweat to help burn it off and tone up. The more you tone, the better your muscles look. 

Post # 11
Member
443 posts
Helper bee
  • Wedding: August 2009

It doesn’t sound like your eating enough. You need to up your veggie intake and have a real meal for dinner not just a shake. Also make sure you’re drinking plenty of water throughout the day to help keep you hydrated. beans, nuts, seeds, etc. are high in protein too. You may want to start taking a calcium and vitamin supplement since your allergic to eggs + dairy to get enough nutrients in your diet.

Post # 12
Member
1023 posts
Bumble bee
  • Wedding: June 2010

I agree with the some of the bees…veggies, veggies, and more veggies. And more variety. I would definitely eat some fruits for breakfast. And make sure you’re getting enough water!

Post # 13
Member
299 posts
Helper bee

My general rule is nothing processed (short of my natural whole grain cereals, can’t give those babies up, hah!), nothing artificial, only whole foods, and that covers my general diet (that and I’m a vegetarian). One of the greatest things I have ever done was open my cabinets six years ago and get rid of everything that isn’t considered a natural food- from then on, it changed my eating style. Only whole grains, vegetables, fruits, and some dairy and eggs. Because of my diet, I find certain foods to be unecessary and possibly harmful, and soy, aspartame, and protein supplements are three of those. You can make your life oodles easier and happier just by transforming your eating habits- beans, nuts, seeds, raw dairy, eggs (even just the whites, if you don’t care for the calorie content of the yolks), are great sources of protein. Chickpeas are incredibly versatile for a protein punch- chickpea patties, hummus, or pop open a can and roast them until crunchy with olive oil, garlic, and a pinch of salt. Kale chips (washed and dried fresh kale quickly oven toasted with a tiny bit of oil, vinegar, and sea salt) are a great replacement for things like potato chips- seriously, they taste awesome! If you want to have a quick shake, try making one with Fage 0% greek yogurt (or homemade raw yogurt), handfuls of berries/bananas/mangos/acai, etc. and a tablespoon or two of hemp seeds (for a natural source of protein). I sweeten with small amounts of buckwheat honey, which adds an interesting flavor- I’d rather have small amounts of honey from my hives rather than fake sugars. Raw cashews are a great snack, because they have a sweet flavor and that good crunch. And like another poster said, lots of water! I only consume water w/lemon or cucumber, raw milk, and unsweetened tea when I’m out to dinner, and I think it helps. One of my best strategies ever was to eat mostly/only what I grow- carrots, lettuce, peas, cucumbers, beans, squash, tomatoes, peppers, broccoli, greens, etc. That way I’m eating tons of veggies, and working hard to maintain a large garden (good exercise!) so I highly advocate that as a natural, pleasent, diet strategy. I know it isn’t possible for everyone, but for those that have the space, it’s great! Also, it helps to mentally train yourself to see certain things as desserts that most people wouldn’t- a plum, a slice of watermelon, a bowl of heritage flakes (tasty multi-grain cereal), etc. Once those become treats, you don’t naturally crave cookies, cakes, ice cream, what not, as much anymore (though I do have a link to a pretty tasty raw cookie recipe if anyone wants it, not really into raw foodism, but it is a good, healthy dessert item! ๐Ÿ™‚ My boy has celiac disease, so we eat a lot of gluten-free items in our house, and I’ve found a tasty alternative to regular pasta is jerusalem artichoke pasta- makes for a good source of protein and fiber, and it tastes way better than whole grain pastas- actually, I like it better than regular pasta! ๐Ÿ˜€ 

Sorry if that was off-track or long winded, I’m new here, hah so I thought I’d just go ahead and share some things that have worked for me under one post as opposed to, say 15, lol! ๐Ÿ™‚ Just don’t deprive yourself, it isn’t fun, you’ll make yourself miserable, and it just isn’t worth it in the end. Better to just change the way you view foods and dieting, less you feel tortured!  

And I just saw you’re allergic to dairy, so I understand the soy part, my apologies!! You might try almond milk in place of soy milk, though ๐Ÿ™‚ 

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