Opening my food dairy for advice.....

chris1529

I have opened my food diary for the day so that maybe you guys can look at it and give me some advice. I honestly think that I am making good choices but I would like eveyone else's thoughts on it. Thanks!

TripleJ3

I don't see a lot of variety or much of vegetables and fruit. Maybe try more protein like eggs for breakfast. I love scrambled eggs with a mix of veggies.

Maybe try making a batch of a low-cal soup with lots of veggies to freeze and have on hand to add to a meal or as a snack. I always have a veggie soup in the freezer that I can have as a snack or add a protein to use as a meal.

Saute vegetables in olive oil. Roast them in olive oil and balsamic vinegar.

Google 5 ingredient recipes if you are short on time and need quick options and are not really into cooking. Just try making some small changes and adding in more veggies, protein and fruit and see how that goes. Sometimes you just need to change things up! :flowerforyou:

skinnylizzard

It's good that you are getting lots of fiber, but your sugar intake is quite high. This could be causing highs and lows in your insulin levels. Plus it puts way too much carbohydrates into your diet that your body likes to store as belly fat. I'm also wondering about fruits and vegetables (no, the jam doesn't count!). I hope you get some veggies at dinner at least!

Ely82010

I looked at your diary (about 3 or 4 days) and this is what I noticed (my observations and opinions):

1) You are probably eating too much sugar, maybe you should track it to find out.

2) I didn't see many vegetables and/or fresh fruit. If you are going to get some sugar better came from veggies and fruits and not from sugar loaded cereals.

3) Individual numbers look good but I suggest increasing your lean protein intake. MFP sets the protein very low and you can change the ratio of protein, carbs and fats.

4) You try to keep your carbs below 150 for the most part, but your carbs don't come from good sources, such as quinoa, brown rice, yams, vegetables or fruits. They come from processed food.

I didn't review if you are eating enough calories or how much you are working out. Maybe another MFP member will send you a comment about that.

If you opened your diary and asked for opinions is because you had some concerns or doubts but also because you are interested in following a healthy and clean eating plan. Congratulations and good luck on your journey!
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chris1529

Thanks guys! I noticed the other day that I really don't eat much fruit at all! I am a big carb eater! I'd love to see what other MFP members think also. It sucks cause healthier foods (fresh fruits and vegetables) are expensive! I also need food that is going to fill me up and satisfy me! I notice that if I feel hungry and/or deprived, I will pig out!

chris1529

Bump

Ely82010

Thanks guys! I noticed the other day that I really don't eat much fruit at all! I am a big carb eater! I'd love to see what other MFP members think also. It sucks cause healthier foods (fresh fruits and vegetables) are expensive! I also need food that is going to fill me up and satisfy me! I notice that if I feel hungry and/or deprived, I will pig out!

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Bananas, apples and pears are good source of carbs and are now in season so they are not that expensive. You can add them to a protein smoothie (Walmart and Costco carry good protein powders and they are more reasonable than in GNC or the Vitamin Store) with ice cubes. It will keep you satisfied longer. You can also buy frozen strawberries and use them in your smoothie instead of ice cubes.

Broccoli, cauliflower, and carrots are good source of healrthy carbs and fiber. You can buy them frozen and steam them in the microwave. Add some olive oil for good fat and some cheese for flavor. Or nuke a yam/sweet potato in the microwave or bake in the oven. No salt, or sourcream needed.

The posibility are endless. Good luck and send me an e-mail if you want other ideas.

sheltielover

i did something similar this past week and opened my diary for opinions as i was stuck at a plateau..
really helps for others to give viewpoints.

id say to cut out the processed foods- and the fast food like mc donalds-- very high in sodium and bad carbs.
also, try and stick w/ the snacks like the nuts rather than a cereal bar.

i received similar advice and made some changes and the weight has melted off.

good luck to you!

nsblue

keeping your protein evenly dispersed with your fruits n veggies etc etc as well as your sugar, will keep that hunger at bay IMO I never am hungry and eat far less cal than you. Take a look at my diary if you want.

chris1529

keeping your protein evenly dispersed with your fruits n veggies etc etc as well as your sugar, will keep that hunger at bay IMO I never am hungry and eat far less cal than you. Take a look at my diary if you want.

Wow! You eat like 1000 cals a day.... sometimes 1100! That's kinda low but if it works that's great! Does that Boost drink really fill you up for lunch? You have done an amazing job with your calories!

Sidesteal

I have opened my food diary for the day so that maybe you guys can look at it and give me some advice. I honestly think that I am making good choices but I would like eveyone else's thoughts on it. Thanks!

Chris, what are your stats and how fast are you losing weight with that intake?

chris1529

I have opened my food diary for the day so that maybe you guys can look at it and give me some advice. I honestly think that I am making good choices but I would like eveyone else's thoughts on it. Thanks!

Chris, what are your stats and how fast are you losing weight with that intake?

I'm 33, a wife, and mother of three. I'm 5'2 and 147 pounds. I have lost 3 pounds within the last 10 days and I just started eating better and exercising within the last 10 days.

Sidesteal

I'm 33, a wife, and mother of three. I'm 5'2 and 147 pounds. I have lost 3 pounds within the last 10 days and I just started eating better and exercising within the last 10 days.

How do you feel about your current food intake/food choices? Do you feel like you're hungry as hell, or do you feel like what you are currently doing is manageable?

chris1529

I'm 33, a wife, and mother of three. I'm 5'2 and 147 pounds. I have lost 3 pounds within the last 10 days and I just started eating better and exercising within the last 10 days.

How do you feel about your current food intake/food choices? Do you feel like you're hungry as hell, or do you feel like what you are currently doing is manageable?

I feel like what I am doing is manageable but I have to say that I feel like I need carbs and cheese as a snack to help me stay full. I do feel tired and sluggish a lot though.

chris1529

I feel like I do need to add fruits and more vegetables.

Sidesteal

I feel like I do need to add fruits and more vegetables.

The nice part about adding vegetables especially, is that you can eat a high volume of them without having a big caloric impact. I would recommend that you consider satiety when choosing your foods. For example, and this isn't a hard and fast rule, I would get WAY more full on 250 kcal worth of oatmeal than I would on 250kcal of frosted mini wheats.

This doesn't mean that your cereal choice is bad by any means-- I just think you should consider what "the payoff" is for the calories you consume, especially given your deficit.

Lastly, if it were ME I'd probably add in another 100 kcals especially on exercise days, and I'd probably get that from additional protein sources exclusively. That being said, if you are comfortable with the pacing of your weight-loss then you should ignore me.

chris1529

I feel like I do need to add fruits and more vegetables.

The nice part about adding vegetables especially, is that you can eat a high volume of them without having a big caloric impact. I would recommend that you consider satiety when choosing your foods. For example, and this isn't a hard and fast rule, I would get WAY more full on 250 kcal worth of oatmeal than I would on 250kcal of frosted mini wheats.

This doesn't mean that your cereal choice is bad by any means-- I just think you should consider what "the payoff" is for the calories you consume, especially given your deficit.

Lastly, if it were ME I'd probably add in another 100 kcals especially on exercise days, and I'd probably get that from additional protein sources exclusively. That being said, if you are comfortable with the pacing of your weight-loss then you should ignore me.

Other than maybe switching my cereal to oatmeal most days, what else would you recommend? Do you see anything else that could be greatly hindering me from lossing weight and/or staying healthy? I have been exercising but I have to tell you that I get winded very easily!

Sidesteal

Getting worn out during exercise can be a function of diet and/or training experience. It's possible that you are just out of shape and this will get better with time. It's possible that you need to make better food choices, it's possible that you need to increase your calories.

I do not think it's a carb issue (low carbers can have energy problems but your carb intake is sufficient IMO).

Add fruits, vegetables, and increase your protein intake. I would "mess around" with your pre-workout nutrition and see if this helps your energy levels (try eating something about an hour before you workout).

Regarding the oatmeal comment, it was just an example but if you LIKE eating oatmeal then I would try this out and see if it helps you feel "full". I would only select foods you enjoy eating, obviously.

nsblue

keeping your protein evenly dispersed with your fruits n veggies etc etc as well as your sugar, will keep that hunger at bay IMO I never am hungry and eat far less cal than you. Take a look at my diary if you want.

Wow! You eat like 1000 cals a day.... sometimes 1100! That's kinda low but if it works that's great! Does that Boost drink really fill you up for lunch? You have done an amazing job with your calories!

the last few weeks I have been 1000-1100 cal (i see my surgeon next month) before was 1200. I have in the past been on a liquid diet (by docs advisement) and that is 600-800 cal and still any of those times i was never hungry. having a snack with some protein in it does help too... i know for me it maintains an even level for my sugars. I am diabetic... I was on alot of insulin 2 years ago... and now am totally off it all

N yes, the diabetic boost does fill me.. drink slow... as a norm i eat or drink slow... that is what helps fills

chris1529

Getting worn out during exercise can be a function of diet and/or training experience. It's possible that you are just out of shape and this will get better with time. It's possible that you need to make better food choices, it's possible that you need to increase your calories.

I do not think it's a carb issue (low carbers can have energy problems but your carb intake is sufficient IMO).

Add fruits, vegetables, and increase your protein intake. I would "mess around" with your pre-workout nutrition and see if this helps your energy levels (try eating something about an hour before you workout).

Regarding the oatmeal comment, it was just an example but if you LIKE eating oatmeal then I would try this out and see if it helps you feel "full". I would only select foods you enjoy eating, obviously.

Thanks!

chris1529

keeping your protein evenly dispersed with your fruits n veggies etc etc as well as your sugar, will keep that hunger at bay IMO I never am hungry and eat far less cal than you. Take a look at my diary if you want.

Wow! You eat like 1000 cals a day.... sometimes 1100! That's kinda low but if it works that's great! Does that Boost drink really fill you up for lunch? You have done an amazing job with your calories!

the last few weeks I have been 1000-1100 cal (i see my surgeon next month) before was 1200. I have in the past been on a liquid diet (by docs advisement) and that is 600-800 cal and still any of those times i was never hungry. having a snack with some protein in it does help too... i know for me it maintains an even level for my sugars. I am diabetic... I was on alot of insulin 2 years ago... and now am totally off it all

N yes, the diabetic boost does fill me.. drink slow... as a norm i eat or drink slow... that is what helps fills

That is awesome that you are off of your insulin now! How long have you been diabetic? My grandma was a diabetic and my dad is a diabetic. I had gestational diabetes in my last two pregnancies!

chris1529

Also, I have a lot of belly fat! I still look like I am 6 months pregnant! AND my baby is 14 months now.

chris1529

Bump

spottedlee

Thanks guys! I noticed the other day that I really don't eat much fruit at all! I am a big carb eater! I'd love to see what other MFP members think also. It sucks cause healthier foods (fresh fruits and vegetables) are expensive! I also need food that is going to fill me up and satisfy me! I notice that if I feel hungry and/or deprived, I will pig out!

I know,,, I pig out too!

i found a little secret,, well, it's no secret but go to frozen food section! There you can find TONS of veggies. For example, tonight I will eat stirfry veggie (no I won't stir fry it) and it's only 30 CALORIES per 1 cup serving! The other day, I found frozen strawberry,, again, so low in calories,, it was 35 calories for 1 cup worth,, Or how does cucumber sounds,,, you can eat the WHOLE cucumber (about 8 inches) for a measly 35 calories! All three I suggested, I found it cheap,, Do you have a local grocery outlet? Try there,, you can find TONS of low cal food, including bread,, the famous Sara Lee 45 cal bread,, it costs almost 4 dollars at big store but only 99 cents at the outlet.

As for your hunger pang,,,get squash! it's in season now. I got acorn squash for 75 cents each (that's 2 servings) at guess where,, the outlet. Basically,anything with fibers will help with your hunger.

Trust me,, fruits and veggies are cheaper than most people realize.

skinnylizzard

Thanks guys! I noticed the other day that I really don't eat much fruit at all! I am a big carb eater! I'd love to see what other MFP members think also. It sucks cause healthier foods (fresh fruits and vegetables) are expensive! I also need food that is going to fill me up and satisfy me! I notice that if I feel hungry and/or deprived, I will pig out!

Spikes in your insulin will cause lows which will lead to cravings! Keep your carbs down! Any carbs you have should be full of fiber (like from fruit and veggies) The fiber slows down the digestion and keeps you insulin in check. Also I agree that you might need more proteins. Lean meats or even a whey or soy protein powder to supplement. Protein and fiber help satisfy you longer.

chris1529

Thanks all!