Food Diary Eval

jlnk

If anyone has the time, I'd love for some of you to scan my food diary and offer suggestions as to what can be changed/added/taken out. Here is the deal...I become RAVENOUS around 7 pm. Absolutely ravenous. Most of my snacking is AFTER dinner. I'm looking for what I can do to try and keep this from happening. Thanks in advance!

missbis

Your diary isn't available for the public to view.

pstaceyca

Make your diary pubic and I will gladly look at it for you.

jlnk

Sorry! I thought I'd changed that! It should be now...

Cindym82

You need to add a starch to dinner, you can't just eat protein and veggies. Thats exactly why you're hungry. Betty crocker makes instant mashed potatoes and each serving is 80 calories, or use brown rice, pasta. Something.

debilyn574

i'm no expert, but I'd say if you can switch out the rolls and Rice Krispies with more fruits and veggies, that would probably make you feel fuller. You can check out my diary - it actually looks like I am eating a lot of things, yet my total calories are not very high. I sometimes have decaf green tea after dinner if I do want a snack. Good luck!

stephevers1227

Actually, I disagree on the adding starch to your dinner. I can't tell by looking at your diary when you are having all these snacks...but it is very apparent that you eat bigger meals (or more calories) with your breakfast and lunch than you do at dinner. How do you really structure your calories throughout the day? It's most important to keep a constant input of protein throughout the day so you don't feel hungry. Only snack I ever allow myself after dinner is either cottage cheese or a protein bar.

Cindym82

Actually, I disagree on the adding starch to your dinner. I can't tell by looking at your diary when you are having all these snacks...but it is very apparent that you eat bigger meals (or more calories) with your breakfast and lunch than you do at dinner. How do you really structure your calories throughout the day? It's most important to keep a constant input of protein throughout the day so you don't feel hungry. Only snack I ever allow myself after dinner is either cottage cheese or a protein bar.

Actually you need a starch at dinner, read the food charts

joyfulteach

I'd add more protein to breakfast and lunch. It will keep you full longer. Your dinners seem very small. I try to split my cals throughout the day, eat 300-400 at each meal. I'm at 1200.

dsjohndrow

You are carb heavy. In fact, you are eating 2 to 1 carbs to protein. You need to get that closer to 1 to 1. Try some super foods (not that your choices are bad overall). Fruits and veggies are carb heavy, so choose them wisely.

Here is a list.

http://www.myfitnesspal.com/blog/dsjohndrow/view/if-you-have-to-eat-use-super-foods-193350

I am like you, and late in the day I a much hungrier than in the AM. So I have a 300 cal breakfast, and try to do the same for lunch. Then I get 600-800 for dinner.

Water can curb the hunger a bit too.

Good luck.

joyfulteach

Actually, I disagree on the adding starch to your dinner. I can't tell by looking at your diary when you are having all these snacks...but it is very apparent that you eat bigger meals (or more calories) with your breakfast and lunch than you do at dinner. How do you really structure your calories throughout the day? It's most important to keep a constant input of protein throughout the day so you don't feel hungry. Only snack I ever allow myself after dinner is either cottage cheese or a protein bar.

Actually you need a starch at dinner, read the food charts

I don't eat starches dinner or otherwise and I don't get the munchies. Protein is very satisfying.

jlnk

@Moody82- I'd be open to adding some brown rice, but not too keen on instant potatoes or potatoes in general. I'll give it a whirl! Thanks!

@stephevers122- I snack after dinner...all of those snacks are after dinner. It is so embarrassing to allow people to see how badly I binge, but it is crazy and I've got to get it under control! It is really impeding my weight loss! Good suggestion with the cottage cheese or protein bar. Can you recommend a protein bar?

@deblin574- Yes, the Rice Krispies need to go! I was considering keeping some sliced bell peppers handy. Good suggestion with the fruits and veggies!

jlnk

So, how do I add protein without adding sodium??

Txnurse97

You might want to track your fiber too. Fiber helps keep you full longer. I think you're getting a good amount from what you're eating, but not completely sure.

Hotrodhoodlum

Yes Yes Yes Yes ..High Protein Low Carb Rememeber the 3 Bs Brake Broil Boil
You are carb heavy. In fact, you are eating 2 to 1 carbs to protein. You need to get that closer to 1 to 1. Try some super foods (not that your choices are bad overall). Fruits and veggies are carb heavy, so choose them wisely.

Here is a list.

http://www.myfitnesspal.com/blog/dsjohndrow/view/if-you-have-to-eat-use-super-foods-193350

I am like you, and late in the day I a much hungrier than in the AM. So I have a 300 cal breakfast, and try to do the same for lunch. Then I get 600-800 for dinner.

Water can curb the hunger a bit too.

Good luck.

dan09554

I've changed the labels on my diary from breakfast, lunch, dinner and snacks to specific time frames. My day starts at 4 am, so that's when I start my diary time, When I go back to review what I had, I find it easier looking at what times I ate what I did. Also, I try not to drink with meals. I shoot for 30 minutes before and 45 minutes after meals. It helps keep you fuller, longer. Its tough to do, especially when you have been doing it your whole life. Feel free to look at my diary.

pstaceyca

I only see that you went over your carbs once, as far back as I looked, so I don't think you are eating too many carbs. Most days you don't eat enough protein though. Your dinners are very light, you may want to move some stuff around and eat 5 smaller meals per day. I have a trainer and my dinner needs to consist of:1 serving of starchy complex carb
1 serving of carb from vegetable source
1 serving of protein(4 oz)
Water... and no eating 3 hours before bed
She gave me a whole day plan like this and it seems to be working great...if you would like the whole day plan, message me and I will type it out for you. Hope this helps. Good luck!

TavistockToad

Is there any reason that you dont eat carbs with your evening meal? given that your snacks are then carb based, you may as well just add some carbs to the meal, and that will probably stop you being so hungry later on in the evening.

dan09554

http://www.pureprotein.net/category/BARS

I like these. They have 180-200 cal & 20 g protein per bar. I get them at Target box of 7 for less than 6 bucks

Cindym82

@Moody82- I'd be open to adding some brown rice, but not too keen on instant potatoes or potatoes in general. I'll give it a whirl! Thanks!

@stephevers122- I snack after dinner...all of those snacks are after dinner. It is so embarrassing to allow people to see how badly I binge, but it is crazy and I've got to get it under control! It is really impeding my weight loss! Good suggestion with the cottage cheese or protein bar. Can you recommend a protein bar?

@deblin574- Yes, the Rice Krispies need to go! I was considering keeping some sliced bell peppers handy. Good suggestion with the fruits and veggies!

.

also make sure you drink enough water. Green tea tends to make u less hungry as well. Also try sweet potatoes or yams or something more filling with dinner.

brigg9

So, how do I add protein without adding sodium??

Most lean beef and poultry are low in sodium if you cook it at home. Canned tuna and eggs, on the other hand, have much more sodium. They're still good for you though.

I agree with the other posters suggesting to up your protein intake. It certainly helps me feel more full, especially after dinner.

Good luck!

jlnk

@Dan09554- Great idea bout changing my labels! I am going to start that today. It will be easier to identify a trend, if there is one. Also, I like the suggestion about drinking only before and after meals. I'll give that a whirl as well. And, thank you for the protein bar suggestion!

@TavistockToad- I am trying to stay away from carbs, BUT as we can all see, it isn't working so well. I definitely am carb heavy when I snack. I think may try the brown rice with dinner...

@pstaceyca- I'd love to see the plan. I will message you!

Thanks everyone!

DiannaMoorer

Do not add a starch with dinner. The starchy foods turn to sugar in your blood stream. If you are trying to loose weight you should not be eating white potatoes. Also get rid of the processed cereals. Too much sugar. Add a little more protein. Even if your food diary says your are over. Have a hand full of nuts,a boiled egg, hummus and a veggie dipper. Cheese is a good snack. Not too much though. Protein takes longer to digest that means you stay full longer. Consider changing your brand of peanut butter. The kind you use has too much sugar in it. Get the kind with no sugar added. I really don't believe you should have as many carbohydrates as they say on the diary page. Also I noticed that you consistently have more sugar than you should. If you cut out the things I suggest you might not be so hungry at night. Sugar goes into blood stream faster, digests faster, leaves you wanting more later. Protein feeds your muscles that you are trying build when you exercise. The only time I get hungry is first thing in the morning. And a little bit during the day.

jlnk

@Diana..I think I need to cut peanut butter all together. I'm pretty sure it is a trigger food for me! Thanks for the suggestions.

dan09554

Good Luck.

kimamon

I'm an evening snacker too always keep my breakfast to 150-200 calories cereal mostly gives me more calories for treats.Can ignore being hungry in the mornings when I'm busy. Low cal snacks I keep to are skips,weight watchers tacos,cuppa soup,chocolate highlights drink.and my favourite are mini milk ice lollies,often have two of these only 30 cals each ! Oh and I always keep a big bowl of sugar free jelly made in the fridge !

chachita7

at what time are you eating dinner?

You might be eating dinner a bit too early - I usually eat my dinner after 7 but before 8:30... I try my very best for it to have a lil of everything. I do a late afternoon snack to hold me from lunch to dinner...

paj315

Definitely start tracking your fiber. That's a biggie. Fiber keeps you full.

I wouldn't add starchy carbs to dinner just add more fibrous veggies. I can tell a HUGE difference in my evening hunger when I have say broccoli and spinach with dinner versus a salad and a starchy carb (rice, potatoes etc).

Also watch the bread, I know they are only the 100 cal sandwich thins but try to keep your carbs complex like sweet poatoes, oats etc.

Your Breakfasts are great!

Try to eat whole foods, (don't add instant potatoes!!!)!

Also try to drink tons of water!!!

Hope that helps!!

Cindym82

If you work out at night/afternoon you need to add the starch to your dinner or carbs. Everyone of you keeps forgetting this. If you work out in the morning than your breakfast needs to be bigger. It depends when you work out!!! Everyone who says don't add starch is COMPLETELY wrong. I've lost 68lbs in total doing what I do for past 4yrs, and I work out in the afternoon and I add starch to my dinner. So maybe you should get all the facts before critising people

tenax

i like your meal sizes looking at monday. way more sugar items than i like to have. i used to have pb for breakfast every morning. i note on one of your posts you called it a sugar trigger for you. i think that's the same for me. created craving. i do best in general when i stay away from sugars.

mgmlap

Actually, I disagree on the adding starch to your dinner. I can't tell by looking at your diary when you are having all these snacks...but it is very apparent that you eat bigger meals (or more calories) with your breakfast and lunch than you do at dinner. How do you really structure your calories throughout the day? It's most important to keep a constant input of protein throughout the day so you don't feel hungry. Only snack I ever allow myself after dinner is either cottage cheese or a protein bar.

Actually you need a starch at dinner, read the food charts

I dont have starch at dinner...I am doing a Primal diet. Each person is different...