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Darn Hypothyroidism

alguma pessoaalguma pessoa Posts: 619Registered Users
I am visiting friends in NYC and one of them asked me if I gained weight since the last time she saw me. :?

My friend's comment reminded me that I am susceptible to weight gain since I am hypothyroid.

Since diagnosed with hypothyroidism about two years ago I have happily gained 15 pounds. I am in my mid-twenties now and do not want to gain weight as I get older (outside of my future pregnancy weight). More importantly, I want to remain active because it is a big stress reliever.

The last time I went to the doctor in April I was 5'6'' and 135. I am normal weight for my height so I am not worried about loosing weight (if I fall below 130 I start to look sick). I just do not want to gain anymore weight.

So, I decided to jump on the Curly Fitness journal "bandwagon."
I would like you curlies to help me stay on track and prevent careless weight gain.

To be honest, since starting my PhD program, I have also become very sporadic with my exercising and I need someone (Cherish :)) to wag the finger at me when I "forget" to exercise. For some reason when it is crunch time for writing a paper exercising and eating balance meals go write out the door.
We're all born mad. Some remain so.

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Comments

  • alguma pessoaalguma pessoa Posts: 619Registered Users
    Here is some more information about my lifestyle:

    -The only animal products I eat are seafood, eggs, and dairy products.
    I get my protein from eggs, nuts, etc. I eat bacalhau fish once a week. Occasionally I will eat other seafood.

    -Plain water is my beverage of choice.

    -I am a big fan of yogurt. I make my own and eat it with fruit, nuts, and wheat germ for breakfast almost every morning.

    -I eat healthy food but I do feel that it is entirely too much! When growing up it was a sin not to take seconds because that meant that the food was not good. I am working on cutting my portion size down so for the first month or so I am going to record how much I am eating. I also think this was the cause of my weight gain.

    -I do not eat junk food and I do not like to "snack" unless I will not be able to eat on schedule.

    -I cook almost all of my food. I hate eating out (I cook better than most restaurants I can afford) and I hate processed foods.

    -I eat on a schedule. For me I space my meals 5-6 hours apart. This is sort of a spin-off from childhood. This may also be the reason why I do not snack during the day.

    -I am not one to give up the foods I like or "diet."

    -I LOVE potatoes and plantains and prefer to eat them instead of rice.

    -I LOVE dark dark chocolate (at least 80% cacao).

    -I LOVE walking and dancing. These and resistance exercising are my exercises of choice. I ran a marathon but I hate running.
    We're all born mad. Some remain so.

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  • alguma pessoaalguma pessoa Posts: 619Registered Users
    All right, I will start with what I ate/did today.

    This is not represent what I usually do during the day. I am still visiting friends so my normal patterns have been disrupted slightly.

    I stayed out all night and did not get up until around midday.

    When I got up I drank two glasses of water. An hour later I ate a large bowl full of my homemade cucumber salad with Mexican queso fresco and a side of vermicelli and my version of peach cobbler (cobbler filling without the dough).

    Walked for 3 miles in the park.

    Had yogurt with nuts and granola for lunch/snack.

    Ate vegetable lasagna for dinner and a scoop of ice cream for dessert.
    We're all born mad. Some remain so.

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  • CherishCherish Posts: 1,847Registered Users
    Your diet is very healthy!

    It doesn't look like a lot of food, but you did get up at noon, so... Also, doesn't look like enough protein, but again, hard to judge because you got up so late.

    How do you make your own yogurt? And what is queso fresco? (recipe).

    I am a big fan of dark chocolate... I can only ever find 71% cacao though. I also just love vermicelli.
  • alguma pessoaalguma pessoa Posts: 619Registered Users
    Cherish wrote:
    Your diet is very healthy!

    It doesn't look like a lot of food, but you did get up at noon, so... Also, doesn't look like enough protein, but again, hard to judge because you got up so late.

    How do you make your own yogurt? And what is queso fresco? (recipe).

    I am a big fan of dark chocolate... I can only ever find 71% cacao though. I also just love vermicelli.

    Thanks. The cucumber salad had avocado in it. Does that count as protein? Usually I try to eat some nuts and eggs but it is sort of hard when you are not cooking in your own kitchen. I do know that protein is something I do not get enough of. I think I eat more carbohydrates and not enough protein. Lets see if writing down what I eat will change that.

    I have a yogurt maker but there are plenty of yogurt recipes on the Internet. You should try it. Homemade yogurt taste so much better than store bought.

    Queso fresco means fresh cheese. I like the Mexican brands. It is good for salads. I also melt some on bread and eat with tomatoes and basil. Yummy stuff.

    I am lucky. The co-op near me sells dark chocolate made with 88% cacao. I have never seen it any other place. A cube of that is so much more satisfying than a whole bar of commercial chocolate. Even as a kid I hated milk chocolate.
    We're all born mad. Some remain so.

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  • alguma pessoaalguma pessoa Posts: 619Registered Users
    When I woke up I drank about 14 ounces of water.

    Breakfast:

    1 medium size peach (eaten alone)

    1/2 cup plain homemade yogurt
    2 Tablespoons wheat germ
    1/2 cup granola (made with pumpkin seeds and flaxseeds)

    1 boiled egg (eaten with a little French dijon mustard)


    Pina colada

    Lunch:
    1 cup leafy green salad with cilantro and lime juice
    1 cup chupe de camorones (Peruvian shrimp chowder)
    Tablespoon aji (spicy pepper sauce)

    Dinner/snack:
    Hawaiian bread with cheese
    Chocolate
    We're all born mad. Some remain so.

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  • SystemSystem Posts: 39,059 Administrator
    avocados are a great source of healthy fat and a bit of fiber - but not a significant source of protien. HTH!

    If you're looking for protien - cheese, nuts, legumes are the way to go.

    Maybe you can do hummus with your cucumber salad.
  • alguma pessoaalguma pessoa Posts: 619Registered Users
    avocados are a great source of healthy fat and a bit of fiber - but not a significant source of protien. HTH!

    If you're looking for protien - cheese, nuts, legumes are the way to go.

    Maybe you can do hummus with your cucumber salad.

    Thanks

    I had queso fresco cheese with my salad and I ate nuts too so I guess I was all right for protein that day.

    I am not home this week so it is sort of hard to stick to my normal eating patterns. I am cooking in someone else's kitchen (and this person eats out a lot so I have to go to the deli often to get fruits/vegetables).

    Tonight I am making a lentil leek soup. They already let me know that my cooking will be missed when I am gone. LOL

    ETA: I made chupe de camorones instead because my friend had a shrimp craving. I drank so much water before the meal that I barely could eat any of it.
    We're all born mad. Some remain so.

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  • CherishCherish Posts: 1,847Registered Users
    Ok. I didn't realize the queso fresco is cheese. In that case, you got enough protein that day. And, yeah.. avos are not a significant source. I love avocadoes. I probably have 1/2 to 1 a day! It's sounding like we have the same tastes. I went looking for higher % cacao choc today, but the best I could find was 72% :? I bought one bar at 72% and another at 70%.

    Where can I get a yogurt maker and is it work making the yogurt (cos I don't like doing too much work)?
  • alguma pessoaalguma pessoa Posts: 619Registered Users
    Cherish wrote:
    Ok. I didn't realize the queso fresco is cheese. In that case, you got enough protein that day. And, yeah.. avos are not a significant source. I love avocadoes. I probably have 1/2 to 1 a day! It's sounding like we have the same tastes. I went looking for higher % cacao choc today, but the best I could find was 72% :? I bought one bar at 72% and another at 70%.

    Where can I get a yogurt maker and is it work making the yogurt (cos I don't like doing too much work)?

    When I get home I will check the brand I get. I have not seen this chocolate any where else but if you live in a big city I am sure you can find some. Have you checked any gourmet shops? Are there any French or Mexican stores near you? I know the French (in general) love dark chocolate and some of the best chocolate I have had came from Oaxaca, Mexico.

    Yogurt making is easy. I bought an Italian brand (Gemi). I bough it from Amazon.com. You just mix milk with yogurt culture (I use left over yogurt) and pour into the containers. The machine does all of the work.

    All of this staying up late is throwing off my eating/sleeping patterns. :? It is basically making me eat two meals a day because I am not hungry at all. I hope all of this will return to normal when I am at home.
    We're all born mad. Some remain so.

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  • Who Me?Who Me? Posts: 3,181Registered Users
    I was just checking this forum, and wanted to say that you seem really healthy! I think by writing down absolutely everything you eat for 2 weeks after your life gets back to normal (and how much of everything, and the nutrition info) and even the time of day, if you think that will help, will really open your eyes to where changes can be made.

    Have you ever tried www.fitday.com to log your food?
    "I don't know! I don't know why I did it, I don't know why I enjoyed it, and I don't know why I'll do it again!" -BART SIMPSON
  • alguma pessoaalguma pessoa Posts: 619Registered Users
    Who Me? wrote:
    I was just checking this forum, and wanted to say that you seem really healthy! I think by writing down absolutely everything you eat for 2 weeks after your life gets back to normal (and how much of everything, and the nutrition info) and even the time of day, if you think that will help, will really open your eyes to where changes can be made.

    Have you ever tried www.fitday.com to log your food?

    Thanks I will try that. I used to log in on Self.com but my PC is being fixed and now I only have my Mac and Self does not accept Mac.

    Right now I will just record what I eat and the portions since my sleeping/eaten patterns are kind of wacky. LOL

    My biggest issue is portion size. I think I eat pretty healthy but I love food so much I eat more than I should. I also think that it is because when I was growing up it was a mortal sin to refuse food especially when I am with my mom’s family.

    I am trying to drink two glasses of water with lime before each meal. An Indian friend says that is what she does to prevent her from over eating. I tried it last night and it worked. I could not finish my dinner.


    If anyone else has tips to prevent overeating at meals please post them. Right now I am doing the water trick and measuring my foods.

    TIA
    We're all born mad. Some remain so.

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  • alguma pessoaalguma pessoa Posts: 619Registered Users
    Breakfast (9:30 AM)
    2 glasses of water
    ½ cup raspberries
    2 Tablespoons heavy cream
    Egg omelet (1 egg, 1 cup of loosely packed rice, 2 palm size slices of Edam cheese (parchment paper thin), 3 fingers size Hawaiian bread finger tip size of butter)

    (I know that is a lot of food. I did not realize it until I wrote it down. Yep, I suffer from the eyes are bigger than stomach disease and I have no concept of portion control. I hope writing down what I eat will help me overcome this because other than eating too much my diet is healthy (I think))

    “Day 1” of resistance exercise (quads, chest, back, and abs).

    Lunch (3:30 PM)
    3/4 cup of chupe de camorones (3 shrimp and a lot of broth)
    Tablespoon of aji


    Dinner (8:00 PM)

    3/4 cup egg drop soup in a leek and carrot base with noodles

    a slice or raisin bread and a pat of butter

    handful of raisins

    ETA: I ate another slice of bread after I wrote this.
    We're all born mad. Some remain so.

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  • CherishCherish Posts: 1,847Registered Users
    Cehua wrote:
    Cherish wrote:
    Ok. I didn't realize the queso fresco is cheese. In that case, you got enough protein that day. And, yeah.. avos are not a significant source. I love avocadoes. I probably have 1/2 to 1 a day! It's sounding like we have the same tastes. I went looking for higher % cacao choc today, but the best I could find was 72% :? I bought one bar at 72% and another at 70%.

    Where can I get a yogurt maker and is it work making the yogurt (cos I don't like doing too much work)?

    When I get home I will check the brand I get. I have not seen this chocolate any where else but if you live in a big city I am sure you can find some. Have you checked any gourmet shops? Are there any French or Mexican stores near you? I know the French (in general) love dark chocolate and some of the best chocolate I have had came from Oaxaca, Mexico.

    Yogurt making is easy. I bought an Italian brand (Gemi). I bough it from Amazon.com. You just mix milk with yogurt culture (I use left over yogurt) and pour into the containers. The machine does all of the work.

    All of this staying up late is throwing off my eating/sleeping patterns. :? It is basically making me eat two meals a day because I am not hungry at all. I hope all of this will return to normal when I am at home.

    Thanks for the info! :D

    The choc I bought is Russian. A friend brought me some loose dark choc back from mexico last year. He's as greedy as I am so the stuff was gone in no time :? I'll check the Mexican hood.
  • CherishCherish Posts: 1,847Registered Users
    Cehua wrote:
    Breakfast (9:30 AM)
    2 glasses of water
    ½ cup raspberries
    2 Tablespoons heavy cream
    Egg omelet (1 egg, 1 cup of loosely packed rice, 2 palm size slices of Edam cheese (parchment paper thin), 3 fingers size Hawaiian bread finger tip size of butter)

    (I know that is a lot of food. I did not realize it until I wrote it down. Yep, I suffer from the eyes are bigger than stomach disease and I have no concept of portion control. I hope writing down what I eat will help me overcome this because other than eating too much my diet is healthy (I think))

    “Day 1” of resistance exercise (quads, chest, back, and abs).

    Lunch (3:30 PM)
    3/4 cup of chupe de camorones (3 shrimp and a lot of broth)
    Tablespoon of aji


    Dinner (8:00 PM)

    3/4 cup egg drop soup in a leek and carrot base with noodles

    a slice or raisin bread and a pat of butter

    handful of raisins

    I don't think you're overeating, and would even go so far as saying you might be undereating, but since your metabolism is slow ( was this measured and a fact?), then it's probably all you should be eating.

    Do you have an idea of roughly what your macronutrients amount to (grams of protein, carbs and fat) and/or calories?
  • alguma pessoaalguma pessoa Posts: 619Registered Users
    Cherish wrote:
    I don't think you're overeating, and would even go so far as saying you might be undereating, but since your metabolism is slow ( was this measured and a fact?), then it's probably all you should be eating.

    Do you have an idea of roughly what your macronutrients amount to (grams of protein, carbs and fat) and/or calories?

    The doctor told me that I am hypothyroid and to increase my exercising and not to overeat. They ran some tests but I do not remember the numbers but they did indicate that I have a slow metabolism. The doctor offered to remove the the left thyroid but although I have insurance that would still cost me a pretty penny so my endocrinologist told me just to monitor it. I have some medication too but it is so darn expensive I stopped taking it. It sucks being a poor graduate student with insurance that barely covers anything.

    My endocrinologist is obese. :? I wonder if he has a thyroid problem. I am going to switch doctors to someone who is fit.....

    I eat between 1600 and 1800 calories a day with about 60% carbohydrates, 25% fat, and 15% protein. Yesterday I ate 1876 calories and 50% carbs, 35% fat, and 15% protein. I know that I estimated towards the higher side when I entered the food into FitDay yesterday but still that is a lot. I think I need to cut down on the butter to once a day. I guess I did eat a lot yesterday.


    ETA: The endocrinologist told me that people use hypothyroidism as an excuse for their weight gain. He said that if people would just exercise a little more and eat a normal amount of food they will not gain weight. He says the problem starts when they do not exercise. He also said that once you gain the weight and are hypothyroid you may have a harder time loosing the weight. I forget why but I assume it is because of they metabolism. Perhaps he was talking about himself too since he was borderline obese. However, I do feel there is truth in what he said.

    ETA: I found an interesting tib-bit on a thyroid website: I have to subtract 200 calories from the daily caloric intake someone of my weight would take if I want to maintain my weight. If I wanted to loose weight I should be taking in 1400 calories a day and to maintain my weight about 1600 calories per day. That is an eye opener. It also recommends 30 minutes of physical activity daily if I do not want to get fat. That part is common sense. There is this whole formula I can post if someone is interested.
    We're all born mad. Some remain so.

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  • alguma pessoaalguma pessoa Posts: 619Registered Users
    Breakfast (9:30 AM):
    2 glasses of water
    1/2 grapefruit
    1 large egg with fennel and dijon mustard
    2 slices of raisin bread with teaspoon of butter
    1.5 glasses of water


    "Day 2" exercises (hamstrings, biceps, triceps, and abs)

    Will update later today

    Lunch (3:00 PM):
    cucumber salad (185 calories) with 2 oz vermicelli (210 calories)

    Snack (7:00 PM):
    Slice of raisin bread
    1 ounce queso fresco
    1 egg

    Dinner (~11:00PM):

    4 tablespoons of lentils with leek, tomatoes, and hot peppers
    2 tablespoons of vermicelli
    We're all born mad. Some remain so.

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  • alguma pessoaalguma pessoa Posts: 619Registered Users
    That other post was become cluttered.

    Can someone help me break my food down into four 300 calorie mini-meals and one 200 calorie snack to fit into the ratio below.

    The article also says:
    Some experts believe that people with hypothyroidism should eat 40% protein/25% fat/35% low glycemic carbohydrates in smaller, 250-300 meals.


    40% protein!

    How can I increase my protein if I do not eat meat and I do not cook fish every day? I feel that I would have to eat a whole lot of nuts, beans, and eggs to get the protein I would get from one serving of fish. Any suggestions?

    And what exactly are low glycemic carbohydrates? Are those good carbs that come from fruits and vegetables?

    I have a doctor's appointment next month so I am going to bring this up but in the meantime does anyone have any suggestions?


    And for you guys who eat mini-meals (WhoMe?) how do you space it out during the day. Do you have a schedule?

    TIA for all of your help. Really appreciate all of the input from all of you who have posted so far.
    We're all born mad. Some remain so.

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  • dia99dia99 Posts: 1,998Registered Users
    Good luck! My friend and I were joking the other day that we wish we had overactive thyroids so we could get some kind of magic pills. I know we don't really want it. :cry:

    I hope you will find the answers and be able to maintain a healthy weight without any medication. I am really afraid of taking medication - I will take it if absolutely necessary, but I don't like to for some reason. Anyway, I hope our resident nutritionist Cherish will be able to give you some answers. :wink:
    People rise to the standard expected of them. GC
  • alguma pessoaalguma pessoa Posts: 619Registered Users
    dia99 wrote:
    Good luck! My friend and I were joking the other day that we wish we had overactive thyroids so we could get some kind of magic pills. I know we don't really want it. :cry:

    I hope you will find the answers and be able to maintain a healthy weight without any medication. I am really afraid of taking medication - I will take it if absolutely necessary, but I don't like to for some reason. Anyway, I hope our resident nutritionist Cherish will be able to give you some answers. :wink:

    I am sure the pill would help me. I would take it but it is too darn expensive and I am poor. :cry:

    I posted this on the non-hair board. I hope someone will answer me.
    I just want to nip this in the bud before I become overweight. I was actually thankful for the thyroid problem at first because I went from a waif to having sexy curves. But I would hate to gain more weight. My brother teases me that I am a few bites away from being fat. :?

    Dia99, are you sure you do not have a thyroid problem. Have you had any test done. I found out I had one because my bf noticed a lump on my throat (it is barely noticeable to the average person unless I point it out). Since you can barely see the lump and my doctor told me that I could do without surgery since it is not cancerous I choose to save myself some money. Once I graduate I may have it removed but who knows.
    We're all born mad. Some remain so.

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  • CherishCherish Posts: 1,847Registered Users
    Cehua wrote:
    I eat between 1600 and 1800 calories a day with about 60% carbohydrates, 25% fat, and 15% protein. Yesterday I ate 1876 calories and 50% carbs, 35% fat, and 15% protein. I know that I estimated towards the higher side when I entered the food into FitDay yesterday but still that is a lot. I think I need to cut down on the butter to once a day. I guess I did eat a lot yesterday.

    ETA: I found an interesting tib-bit on a thyroid website: I have to subtract 200 calories from the daily caloric intake someone of my weight would take if I want to maintain my weight. If I wanted to loose weight I should be taking in 1400 calories a day and to maintain my weight about 1600 calories per day. That is an eye opener. It also recommends 30 minutes of physical activity daily if I do not want to get fat. That part is common sense. There is this whole formula I can post if someone is interested.

    In a situation like yours, I would want to know my metabolic rate. I'd ask for a number. The rest of us can rely on general guidelines based on height, weight, activity, etc.

    50% or more from carbs is a bit much. I wouldn't get more than 30-40% from carbs if I were you. Fat should be at around 20%. I'd shoot for (p/c/f) at around 40/40/20 or 50/30/20.

    For protein, just eat more of the protein foods you like. Less of the carbs you like, and less fat. Make sure you're emphasising good fats like olive oil, fish oils and flax - I know you like flax.
  • alguma pessoaalguma pessoa Posts: 619Registered Users
    I will get my numbers when I go to the doctor next. Yep, I only eat good fats for the most part. The only bad one I eat is butter but I should just eat my flaxseed oil instead.

    I found this on a thyroid website. What do you think of these general guidelines? I also posted it on the non-hair board to get some suggestions for breaking up my meals so each one meet this ration.

    The article also says:
    Some experts believe that people with hypothyroidism should eat 40% protein/25% fat/35% low glycemic carbohydrates in smaller, 250-300 meals.


    Thanks for all of your advice Cherish. You are a wealth of information.
    We're all born mad. Some remain so.

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  • CherishCherish Posts: 1,847Registered Users
    Cehua wrote:
    I will get my numbers when I go to the doctor next. Yep, I only eat good fats for the most part. The only bad one I eat is butter but I should just eat my flaxseed oil instead.

    I found this on a thyroid website. What do you think of these general guidelines? I also posted it on the non-hair board to get some suggestions for breaking up my meals so each one meet this ration.

    The article also says:
    Some experts believe that people with hypothyroidism should eat 40% protein/25% fat/35% low glycemic carbohydrates in smaller, 250-300 meals.


    Thanks for all of your advice Cherish. You are a wealth of information.

    The more frequent, smaller meals help to raise your metabolism, and so make perfect sense for hypothyroidism.

    Did the article explain why they recommend that specfic breakdown of macros? You might want to give it a shot and tweak it if it's not working out. My rec is based on what I believe to be optimal for maintaiining muscle mass, and based on what bodybuilders tend to do. You can try that too but prepared to tweak.

    You should approach your diet like you do your hair. No one can give you a routine or program that fits you perfectly. You have to take into consideration your likes and dislikes, any health issues, amount and type of activities, then keep tweaking until it's just right for you.
  • CherishCherish Posts: 1,847Registered Users
    You're welcome! :D
  • alguma pessoaalguma pessoa Posts: 619Registered Users
    Cherish wrote:
    You're welcome! :D

    Yep, you are right. I will play around with the Fitday website to find a good ratio.

    Thanks
    We're all born mad. Some remain so.

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  • alguma pessoaalguma pessoa Posts: 619Registered Users
    1st meal (11:45):
    3 glasses water
    1/2 cup plain whole milk yogurt
    1/4 cup pumpkin seed and flaxseed granola
    2 Tablespoons wheat germ
    2 dashes cinnamon

    2nd meal (2:45):
    1 medium granny smith apple
    1/2 cup vermicelli
    1 cup of lentil stew

    3rd meal (6:00):
    Slice of raisin bread
    1 egg
    1/4 cup yogurt
    1 oz walnuts
    1/4 cup granola
    dash of cinnamon

    4th meal (9:30):
    3 oz Bacalhau Brasileira (salted cod fish Brasilian style)
    1/2 cup Mocked mashed potatoes (whipped cauliflower with cumin, habanero pepper flakes, and butter....surprisingly yummy)
    Slice of raisin bread


    Exercise:
    Walked for an hour
    Day 3 (Hips, shoulders, abs)


    Assessment: I did not eat enough today (I had 1306 calories, 48 grams of fat, 152 grams carbs, 68 grams protein. I should be getting 140-160g protein, 122.5-140g carbohydrates, and 39-44g fat daily).

    I think I needed to add some low fat high protein food. I wanted to eat some walnuts but that would have sent my fat ratio up to 50% (it was already at 37% fat, 40% carb, and 23% protein). Although I had more fat than protein I was eating good fats (EVOO, walnuts, and yogurt).

    We are going shopping today for some low fat high protein foods. I am thinking about tuna, sardines, salmon, sole, etc.
    We're all born mad. Some remain so.

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  • dia99dia99 Posts: 1,998Registered Users
    Cehua wrote:
    1st meal (11:45):
    3 glasses water
    1/2 cup plain whole milk yogurt
    1/4 cup pumpkin seed and flaxseed granola
    2 Tablespoons wheat germ
    2 dashes cinnamon

    Okay, I'm going to be fat forever :cry:
    People rise to the standard expected of them. GC
  • CherishCherish Posts: 1,847Registered Users
    Well, if it makes you feel better I just had a scoop of haagen dazs almond hazelnut swirl. It was good! :D
  • alguma pessoaalguma pessoa Posts: 619Registered Users
    dia99 wrote:
    Cehua wrote:
    1st meal (11:45):
    3 glasses water
    1/2 cup plain whole milk yogurt
    1/4 cup pumpkin seed and flaxseed granola
    2 Tablespoons wheat germ
    2 dashes cinnamon

    Okay, I'm going to be fat forever :cry:

    No worries Dia99, you will reach your September goal. :D {hugs}

    I have a thyroid problem so I have to eat less than you. Plus, the only animal I eat comes from the sea so comparing what I eat to what you eat is like comparing an apple to a quince.

    Besides, I only eat this stuff because I like it. And the only reason why I am measuring things is because I need to learn portion control (I was "good" and did not go back for seconds. :))
    We're all born mad. Some remain so.

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  • alguma pessoaalguma pessoa Posts: 619Registered Users
    1st meal (8:30 AM):
    1 Granny smith apple
    1 oz of walnuts

    2nd meal (12:30 PM):
    1/4 grapefruit
    2 slices of raisin bread
    1 egg

    3rd meal (3:30 PM):
    3/4 cup or lentil stew
    1 open face PB & banana sandwich

    4th meal (7:00 PM):
    1 open face PB on raisin bread sandwich

    5th meal (10:00 PM):
    3 oz Wild Alaskan salmon in a yogurt cilantro sauce
    2 Tablespoons aji
    1/2 cup mock mashed potatoes
    1 cup leafy green salad with a cilantro lime vinagrette

    Day 4 exercises ( Butt, calves, abs)
    We're all born mad. Some remain so.

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  • alguma pessoaalguma pessoa Posts: 619Registered Users
    Cherish wrote:
    For protein, just eat more of the protein foods you like. Less of the carbs you like, and less fat. Make sure you're emphasising good fats like olive oil, fish oils and flax - I know you like flax.

    That is not working. If I eat more of the protein I like (beans, eggs, nuts, fish, etc.) I will go over the amount of calories I should have for the day. An ounce of walnuts is 18 grams of fat. The lentils are low fat but they have a lot of carbohydrates. I am lost. What do I do, eat tons of fish at every meal? :?

    I am still not getting enough protein! :evil:

    How on earth can I get enough protein during the day (at least 142 grams....I am at about 70 grams right now) and not eat more than ~40 grams of fat?

    Could someone give me examples of meals that meat the 40/35/25 protein/carb/fat ratio (more or less)? That would roughly be 29g/25g/8g protein/carbs/fat per meal. I cannot eat soy so that is not an option.

    I am totally clueless and do not know how to achieve this goal. :? I tried to eat more salmon tonight but to be honest I do not like eating a lot of fleshy foods that much (that is why I do not eat other meats). Eating 3 oz of salmon tonight felt like too much but it (along with the egg, lentils, peanut butter, and walnuts) was not enough.



    TIA
    We're all born mad. Some remain so.

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