Way too much calories but from good food. Good or bad?

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ndalpe1
ndalpe1 Posts: 3 Member
edited June 2017 in Food and Nutrition
Hi,
First post here. Since I use Myfitnesspal, I became calorie conscious. I have diabetes (type: Mody similar as type 2). I cut all the sugar and simple carbs from my diet. I do not eat dairy product, no eggs and 2 to 3 portion of meat per week. I have a computer related job so I am sitting down all day and train boxing (90 mts per class) 3 to 4 times a week.

My average meal reach 900 to 1200 calories per meal and I eat up to 4 meals a day. If I go below this, I feel unsatisfied, low energy and hungry all the time. Most of my calories come from vegetable, nut, seeds and fruit. I do have a high calorie intake but I also have a lot of fiber.

My goal is to gain weight and muscle mass. My weight is currently 67 kg. I would like to go up to 70 - 72 kg range.

Below is a log of what i eat in a typical day. Do you guys mind having a look at it and tell me opinion about it? Is it too much food? Too much cal?

Thank you in advance for your answers


Nutrients
Protein: 116g
Carb: 303g
Fiber 96g
Sugars: 85g
Fat: 127g


Breakfast
Oatmeal, 2/5 C dry
Banana - (One), 118 grams
Coffee espresso, 2 ounce
Almond Butter, 2 Tbs
Brown Date, 3 date
Chia Seed, 3 tbsp
Flax Seed, 3 tbsp
Nutritional Yeast, 2.25 tsp
Tahini, 15 milliliter
Organic Carob Powder, 5 grams
Total cal: 1,086

Lunch
Kale, raw, 100 g
Cherry Tomato, 10 tomatoes
Apples - Sliced, 1 cup
Beets, raw, 2 beet (2" dia)
Turmeric Root Raw, 15 milliliter
Moringa, 1 tbsp
Flax Seeds, 3 tbsp
Nutritional Yeast, 2.25 tsp
fenugreek seed, 1 tsp
total cal: 409

Dinner
Papayas, raw, 200 g

sesame seeds, 1 tbsp(s)
Sesame oil, 1 tablespoon
Yellow Split Peas, 25 g
French Style Lentils, 25 g
Green Split Peas, 25 g
chickpeas, 0.25 cup
Edamame, 0.25 cup
Corn, 0.3 cup
Raw Sweet Potato, 50 g
Pumpkin Seeds, 15 g
Sunflower Seeds, 0.75 oz
Hemp Hearts - Raw Shelled Hemp Seeds, 15 g
salt - Kosher Salt, 0.5 tsp.

Cherry Tomatoes, 10 tomatoes
Cucumber, 75 g (8-1/4")
Radishes, raw, 0.3 cup
Olive Oil, 1 tablespoon

Total cal: 1,226

For a grand total of 2,721 calories

Replies

  • amtyrell
    amtyrell Posts: 1,449 Member
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    Depends on your goals and your stats.
    For me that would have me gaining a ton of weight w which is not my goal.
    I would cut the flax seeds and hemp hearts,seeds,oil, and other calorie dense stuff.
  • estherdragonbat
    estherdragonbat Posts: 5,283 Member
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    What's your goal here? Are you trying to lose weight, maintain, or gain? From a dietary health perspective, you're doing great. But if you're in a calorie surplus, you will gain weight whether you're eating a lot of pumpkin seeds and hemp hearts or fried chicken and onion rings.
  • sebastiansteinmann
    sebastiansteinmann Posts: 56 Member
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    To much calories is too much. It's gonna mess with your insulin.

    Try cutting all that fruit and see if you stay full for longer. 85g of sugar is a bunch.

    Just skipping breakfast could also work. I usually dont get hungry if I do that have breakfast. But when I do, I'm counting the seconds till lunch.

    Intermittent fasting has also shown to reduce hunger over time.
  • ndalpe1
    ndalpe1 Posts: 3 Member
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    I now added my goal to the original post.

    @amtyrell My goal is to gain weight and muscle mass while keeping my blood sugar level as low as possible. I thought of cutting oils, this could save me 250 cal per meal.

    @estherdragonbat I do try to gain weight.

    @sebastiansteinmann Yeah I was worried about the insulin. Cutting the fruits would remove roughly 57 g of sugar. Would be a good start... I have to look into intermittent fasting but so far skipping breakfast was a disaster for me. I am the type that gets cranky, impatient and unfocused when hungry.

    Thank you for your answers!!

    Keep it coming guys!
  • jgnatca
    jgnatca Posts: 14,464 Member
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    To control diabetes moderation is key. Don't skip meals as others suggested.

    I think the fats in the nuts and seeds is what is keeping you stable and helps moderate hunger.

    Your diet appears to be a fiber bomb. No problems with flatulence?

    Any reasons you stay away from eggs? They are packed with protein and really helped me keep my blood sugars stable.
  • clicketykeys
    clicketykeys Posts: 6,568 Member
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    Some fruits and veggies are higher in sugar than others. If you want to cut back on sugar, I'd suggest dropping or reducing the papaya, banana, and dates. I like berries, because they taste super sweet to me, but they're actually low in sugar.
  • ndalpe1
    ndalpe1 Posts: 3 Member
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    @crazyravr good tip

    @jgnatca That is right moderation is key. I am thinking of reducing my portion size and add another meal in my day. So 5 small meals instead of 4. Nuts and seeds definitely help me a lot reaching satiety. I try to keep my portion of nuts and seeds under 40g per meal. My new diet did turn my tummy into a wind factory but it is such a small price to pay compare to the health benefit I get from this diet. I use to eat eggs until I watch this video now I avoid them whenever I can. https://nutritionfacts.org/video/eggs-and-diabetes/

    @psuLemon You are right. I lowered my carbs and feel better. Too much carbs create sudden and extreme hunger for me. When I am in this state, I have brain fog, I am grouchy and I feel very tired even after I eat. I ruin a lot of business meeting and social interaction because of that...

    @clicketykeys I did follow your advice and lower the fruits in my diet. It helps me stabilize the "glycemic roller coaster". I am now incorporating blueberry (around 30g) in my breakfast. I found that sweet potatoes give me energy and sustain me for a longer period of time than fruits. I hope I will get my daily nutrients without fruits.

    Thank you all for your comment.
  • deannalfisher
    deannalfisher Posts: 5,600 Member
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    you may want to up your protein a bit - I personally find it to be more satiating...that being said, you said you ate meat 2-3times a week, but there was none in the sample that you provided

    if you are looking to gain weight then you need to eat more than maintenance - you'll need to experiment with that, up your calories, monitor your weight and then see if you are trending up or down
  • lemurcat12
    lemurcat12 Posts: 30,886 Member
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    Do you know what your maintenance is? If not, any idea what you've been eating? You also can estimate it from stats.

    You want to gain, so a surplus of about 500 cal/day (or even less -- you don't want to gain a lot, so 250 cal might be a better surplus) plus of course enough protein and progressive strength exercises.
  • cross2bear
    cross2bear Posts: 1,106 Member
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    Try posting in the Gaining Weight and Body Building section of the forums.

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