my diet needs tweaking!!

[Peprika]

I try, i really do, to eat healthy, but i always feel like i'm not eating enough... i'm pretty sure my diet could use some tweaking and i'm very stumped as to what i need to add to make it better (or what to take away) this is what i'm eating (pretty much everyday) right now, but not always in this order:



Smoothie: 1 banana, 1 cup mixed strawberries mango and blueberries, yogurt, ½ orange, sometimes pineapple


Eggs whites and slice of bread


Boneless skinless chicken breast


1 cup of Coffee with sugar and cream (slowly cutting back on amounts of sugar and cream)


Cucumber and carrot snack (cream cheese sometimes)


Salad with vegies and leftover chicken breast (cucumber, almonds, cherry tomatoes, sesame and miso dressing, sesame seeds, shredded carrot, etc)


Orange juice or cranberry juice with gingerale



--


basal metabolic rate = 665 + (9.6 x weight in Kg) + (1.8 x height in cm) - (4.7 x age in years)

mine is 665 + 587.86 + 301.75 – 108.1 = 1436.51 (and i would like to lose about 15lbs)

 

[Mrs_P]

I try, i really do, to eat healthy, but i always feel like i'm not eating enough... i'm pretty sure my diet could use some tweaking and i'm very stumped as to what i need to add to make it better (or what to take away) this is what i'm eating (pretty much everyday) right now, but not always in this order:



Smoothie: 1 banana, 1 cup mixed strawberries mango and blueberries, yogurt, ½ orange, sometimes pineapple


Eggs whites and slice of bread


Boneless skinless chicken breast


1 cup of Coffee with sugar and cream (slowly cutting back on amounts of sugar and cream)


Cucumber and carrot snack (cream cheese sometimes)


Salad with vegies and leftover chicken breast (cucumber, almonds, cherry tomatoes, sesame and miso dressing, sesame seeds, shredded carrot, etc)


Orange juice or cranberry juice with gingerale



--


basal metabolic rate = 665 + (9.6 x weight in Kg) + (1.8 x height in cm) - (4.7 x age in years)

mine is 665 + 587.86 + 301.75 – 108.1 = 1436.51 (and i would like to lose about 15lbs)

Hi peprika, what are your stats, height/weight/age
from wht you posted it doesn't seem your eating enough protein, or eating enough,
Is this the order in which you eat these ?

 

[Peprika]

hey!

i have been feeling the same way about not eating enough. i just really don't know what to add. also, a lot of foods make me feel really sick to my stomach! especially dairy.

height: 5'5"
weight: 130lbs
age: 23

i usually do eat all of these things within one day but not always in the same order.. i will try to time it out the best i can though..

breakfast-ish:
coffee
egg whites and bread
lunch:
smoothie
chicken breast
cucumber snacks
it's afternoon now:
salad and chicken dinner
juice (because i crave sugar at the end of the day like mad)

 

[trex74]

hey!

i have been feeling the same way about not eating enough. i just really don't know what to add. also, a lot of foods make me feel really sick to my stomach! especially dairy.

height: 5'5"
weight: 130lbs
age: 23

i usually do eat all of these things within one day but not always in the same order.. i will try to time it out the best i can though..

breakfast-ish:
coffee
egg whites and bread
lunch:
smoothie
chicken breast
cucumber snacks
it's afternoon now:
salad and chicken dinner
juice (because i crave sugar at the end of the day like mad)

This is a red flag to me. I suggest altering your diet to stabilize your blood sugar. Try eating only carbs which are low on the glycemic index. And cutting out any refined sugar you add in to your diet. Sugar in coffee, juice, gingerale, store-bought salad dressing etc.
Juice is fructose, which is a simple sugar that spikes your blood sugar. You might be craving it because your blood sugar levels are peaking and crashing continuously. Gingerale is not great, it's pure sugar. Your sesame miso dressing, I' am willing to bet, has sugar in it as well.
Try doing a little research on this, you may be pleasantly suprised by an increase in energy and metabolism. You could start by analysing on www.fitday.com what your macros (carbs, proteins, fats) are.
On a side note, you don't mention any healthy fats at all. Healthy fats, especially nuts, are associated with an increase in HDL (good) cholesterol levels and decrease in LDL (bad) cholesterol. This is important because high levels of LDL can clog your arteries and increase your chances of getting Coronary Artery Disease.
Here's a couple links for the glycemic index
The GI diet made easy - Nutrition - Canadian Living

Low Glycemic Index food

 

[RottenWillow]

This is a red flag to me.

LOL...beat me to it.


Sugar craving is absolutely a symptom of sugar addiction. You're getting a little dopamine flush every time you consume it. It's pleasurable...and it is also impossible for your body to maintain your blood glucose level. Sugar can also readily be converted into fat by the liver and it can be stored inside the liver as well (a bad thing). Years of daily sugar consumption can obviously lead to insulin resistance, but even something called non-alcoholic fatty liver disease can develop.

The only way to stop craving sugar is to stop eating sugar.

 

[Mrs_P]

This is a red flag to me. I suggest altering your diet to stabilize your blood sugar. Try eating only carbs which are low on the glycemic index. And cutting out any refined sugar you add in to your diet. Sugar in coffee, juice, gingerale, store-bought salad dressing etc.
Juice is fructose, which is a simple sugar that spikes your blood sugar. You might be craving it because your blood sugar levels are peaking and crashing continuously. Gingerale is not great, it's pure sugar. Your sesame miso dressing, I' am willing to bet, has sugar in it as well.
Try doing a little research on this, you may be pleasantly suprised by an increase in energy and metabolism. You could start by analysing on www.fitday.com what your macros (carbs, proteins, fats) are.
On a side note, you don't mention any healthy fats at all. Healthy fats, especially nuts, are associated with an increase in HDL (good) cholesterol levels and decrease in LDL (bad) cholesterol. This is important because high levels of LDL can clog your arteries and increase your chances of getting Coronary Artery Disease.
Here's a couple links for the glycemic index
The GI diet made easy - Nutrition - Canadian Living

Low Glycemic Index food

Agree with you Trex & RottenWillow 100 %
Fitday.com is avery useful site, and yes healthy fats are a must.

 

[Peprika]

just wanted to say thank-you guys for your suggestions i appreciate the advice so much and do take it seriously!

i have probably left out a couple of things, like extra virgin olive oil (from the chicken) and nuts like almonds and cashews.

willow, i'm going to start looking for healthier salad dressings. the japanese miso seems pretty healthy (and it's soooooooo delicious!!!!) but the asian sesame not so much-

about the sugar thing! i definitely do have a problem sugar addiction. i have reduced it down to juice and the coffee sugar, this is a huge improvement for me, honestly! i have always struggled with cravings and i am constantly looking for ways to curb the cravings. willow you are 10000% right, as soon as i have a piece of chocolate or pie, i feel like i've hit the bottom all over again and i could binge for a week if there was no one to stop me. thankfully my boyfriend has been helping me with that. i have lost 80+lbs within the last year and half from diet changes and adding cardio to the mix... i don't want to go and mess it up. and now that i know how wonderful it feels to be healthy (and i know that it could be better) there is no way that i want to ever return to my old lifestyle.

this is why i feel really worried about adding things to my diet, i know that personally i need a very calculated diet or i will go off rail and lose my way back easily.

well, i'm sorry for all blabbering. i'm going to shut up and go and check out all those links you guys posted now.

 

[RottenWillow]

just wanted to say thank-you guys for your suggestions i appreciate the advice so much and do take it seriously!

i have probably left out a couple of things, like extra virgin olive oil (from the chicken) and nuts like almonds and cashews.

willow, i'm going to start looking for healthier salad dressings. the japanese miso seems pretty healthy (and it's soooooooo delicious!!!!) but the asian sesame not so much-

about the sugar thing! i definitely do have a problem sugar addiction. i have reduced it down to juice and the coffee sugar, this is a huge improvement for me, honestly! i have always struggled with cravings and i am constantly looking for ways to curb the cravings. willow you are 10000% right, as soon as i have a piece of chocolate or pie, i feel like i've hit the bottom all over again and i could binge for a week if there was no one to stop me. thankfully my boyfriend has been helping me with that. i have lost 80+lbs within the last year and half from diet changes and adding cardio to the mix... i don't want to go and mess it up. and now that i know how wonderful it feels to be healthy (and i know that it could be better) there is no way that i want to ever return to my old lifestyle.

this is why i feel really worried about adding things to my diet, i know that personally i need a very calculated diet or i will go off rail and lose my way back easily.

well, i'm sorry for all blabbering. i'm going to shut up and go and check out all those links you guys posted now.

Damn. That is tremendously impressive, Peprika.


I'd encourage you to replace your coffee sweetener with Stevita brand stevia. You can get the 1 pound jar of it off various internet sites for as little as about $13. Highly refined stevia is considerably sweeter per gram than table sugar, so it will last a lot longer. IME I used about 2.5 times as such table sugar as stevia to get the same level of sweetness. I even bake muffins with it. I make my own cinnamon and nutmeg muffins with it and they are definitely sweet.

As for the infamous bitter aftertaste stevia is reputed to have, I guarantee you that if you go cold turkey off table sugar that perception of aftertaste bitterness will disappear after 2-3 weeks. If, however, you keep going back to the table sugar, you will probably forever be unhappy with the taste of even highly refined stevia (like the Stevita brand), and aren't likely to be able to get off the sweets.

 

[caligirl85]

Congrats on the 80+ lbs. That is a tremendous accomplishment!! I've been there too and can really relate to what you are going through.

Great suggestions by everyone! Another product I love, especially in coffee, is Davinci Sugar free syrups. They are a little more expensive but really do it for me in coffee and oatmeal. I used to be a double/ double girl and the thought of drinking black coffee was horrible but I did make the switch.

 

[Mrs_P]

Congrats on the 80+ lbs. That is a tremendous accomplishment!! I've been there too and can really relate to what you are going through.

Great suggestions by everyone! Another product I love, especially in coffee, is Davinci Sugar free syrups. They are a little more expensive but really do it for me in coffee and oatmeal. I used to be a double/ double girl and the thought of drinking black coffee was horrible but I did make the switch.

I'm gonna look that up caligirl
I'm drining my coffee black, I've gotten used to it by now, but I do sometimes miss my SUGA!!! lol

 

[trex74]

Why black coffee ladies? I put skim in mine, and I don't think that makes a huge difference, does it?

 

[Mrs_P]

Why black coffee ladies? I put skim in mine, and I don't think that makes a huge difference, does it?

I don't think it does, I have never liked milk in mine, but skim milk should be ok.

 

[Peprika]

thanks guys

it was a lot of work.... now i just have about 10 more pounds to go and i'll be super happy. maintaining is the hardest part though. still working on a diet "routine"

so adding steamed broccoli for sure and taking away the gingerale... still looking into a different salad dressing and for other low sugar foods to add.

 

[Peprika]

..and the sugar. i am going to buy some Stevia while i'm out today.

 

[RottenWillow]

..and the sugar. i am going to buy some Stevia while i'm out today.

Great! Stevita brand IMO is the best tasting. I really encourage you to quit table sugar cold turkey though. Your chances of success in quitting sugar are far greater that way.

 

[RottenWillow]

Why black coffee ladies? I put skim in mine, and I don't think that makes a huge difference, does it?

Unless you really use a lot, you're totally right. I use exactly two tablespoons of regular half-and-half and it's only a gram or two of sugar and 3g of fat.

 

[trex74]

I have never liked the taste of store bought dressing, and so i encourage you to make your own special dressing. I just dribble some extra virgin olive oil and red wine vinegar on salad, then sprinkle with Mrs. Dash. Works for me. You could use any oil though depending on what flavour you want- sesame oil, olive oil, macadamia oil etc. And any vinegar- red wine, apple cider, balsamic, white wine, malt, and plain old white. Choose a seasoning or fresh herbs. You don't have to go with no salt, but I choose to.

 

[caligirl85]

Unless you really use a lot, you're totally right. I use exactly two tablespoons of regular half-and-half and it's only a gram or two of sugar and 3g of fat.

^^Agreed...when I made the switch to black it was during my first contest prep and the trainers I had were very old school...no dairy at all. I've since changed my views but just never went back to putting milk or cream in my coffee.

Another dressing idea is some olive oil and lemon and herbs flavored spices. I put it on my salad and then mix it all in. It's a nice taste.

 

[trex74]

^^Agreed...when I made the switch to black it was during my first contest prep and the trainers I had were very old school...no dairy at all. I've since changed my views but just never went back to putting milk or cream in my coffee.

Another dressing idea is some olive oil and lemon and herbs flavored spices. I put it on my salad and then mix it all in. It's a nice taste.

i would drink black coffee, I don't mind the taste, but it makes me feel sick to my stomach. straight green tea too, I think it's too acidic or something for me. Even with milk i can't drink it first thing in the morning, I have a Red Rose tea with milk first, and breakfast, and then I can have a coffee.

 

[AFeedz]

thanks guys

it was a lot of work.... now i just have about 10 more pounds to go and i'll be super happy. maintaining is the hardest part though. still working on a diet "routine"

so adding steamed broccoli for sure and taking away the gingerale... still looking into a different salad dressing and for other low sugar foods to add.

I lost almost 70lbs and when I was nearing the end, I went through a phase where I thought the same thing, but I promise you maintaining is not the hardest part. Losing was, by far, the hardest part.

You've already lost 80, so I'm sure you're already feeling awesome, but first of all, when you finally reach that last goal after a year and a half of hard ass work, you're going to be happier than anything. All you'll want to do is maintain.

Then once you start actually eating to maintain, you'll realize it's pretty easy. First of all, there's a little more leeway when you're eating healthy to lose and when you're eating healthy to maintain. Plus, I don't know about you but by the time I was that far in, I was so used to and happy both making better food and portion choices that maintaining really wasn't a problem.

Every time I've ever talked to a girl on here about weight loss I've said the same thing: If you're trying to lose a good amount of weight, you shouldn't be thinking about changing your diet, you should be thinking about changing your lifestyle (not that you haven't).

That's not to say that since I've finished I haven't eaten one unhealthy thing. I have. We all have, but that's not what the lifestyle change is about. What that means is, on special occasions you eat the ice cream or the extra portion of food on a holiday you might not have eaten otherwise, but that that's all it is: a special occasion. Then you resume whatever your healthier protocol is.

It's not about never putting a bad thing in your mouth again, it's just about having control over it when you do. It's not hard, promise.