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Soooo, I made it a point to eat over 1300 calories today (probably about 1600-- damn that leftover chocolate in my drawer--, as I have been under 1200 for the last few days. I keep hearing I should up my calories and all if I want to lose weight ( 5'6", 183, female). But how in the jiminy cricket can I do this, without feeling like a pig AND meeting my nutritional goals. For the most part, I come home from and reevaluate my caloric intake for the day and nutritional goals BEFORE I eat dinner or any other snacks for the day. I've been eating before I workout- 30-45 minutes of cardio and 30-45 minutes strength training 5 days a week---
My overall goal is to lose 40-50 pounds within a year.
This is what I had today:
Breakfast: oatmeal, flaxseed meal
Snack: Whole wheat crackers, light cheese, chocolates :-/
Lunch: Spinach with a few leftover steak strips, orange juice, a few baby carrots
Dinner: cheese steak subway sandwich ( I never usually order this. I had a full 12 inch minus a 1/4 of the wheat bread, really trying to make my calories today)
This is the most for my carb intake I have had all week, I am stuffed, don't wanna eat anything else, and DONT want to consume this many carbs on an everyday basis ( I am really trying to reduce my carb and sodium intake permanently since I grew up on fast food and southern favorites) I am full and not even at 2000 calories and would have been even more under if I didn't eat that chocolate!
-Back to the question: What can I (or do you) eat that maximizes daily nutrition -low carb, low sodium, low saturated fat- AND ensures sufficient caloric intake?
Again, I really really appreciate your thoughts.
So for my first 5 weeks here I was eating between 1300 and 1400 cal. I went from 222 to 210. Then for the last 3 weeks I upped my cals to 1600-1800 per day and have lost another 8lbs! Crazy I know how this whole body burning calories thing is.
So, I too used to want to limit my carbs, but have found that when I eat carbs (esp in the morning) I generally feel better. So here's my breakdown:
This is what my typical day looks like:
1/2 c egg beaters
1 morning star sausage patty
2 whole grain waffels (frozen)
1/8 cup sugar free syrup
Low carb yogurt
3 oz frozen berries
1/2 cup kashi go lean cereal
6 oz spinach mix salad
1 oz fat free feta
5 kalamata olives
2 oz chicken breast
10 grape tomatoes
2tbs balsamic vinegret
1 cup of sugar free jello
1/4 cup of hummus
3 oz carrots
3 oz sweet peppers
Later afternoon snack:
3/4 oz colby cheese
1 hardboiled egg
1 bag of sliced apples
9 oz of steamed veggies
1 Morning Star Veggie Patty
I try to change it up just to give my body variety, but I could honestly probably eat this combination of food for am month and not mind. I change up my lunch sometimes, but not usually anything else, but don't eat this during the weekend.
Yeah. From reading what everyone says, I know that everyone is saying the same thing about upping the calories. I am ok with that.
CCanale- don't you find that you're sodium is high on your nutrient chart. I recently bought the morning star sausage patties, not because I am vegetarian, but to keep my cholesterol down, but I know there's a lot of sodium, so I probably won't buy them again. ugh. just seems like you sacrifice one thing for another. I am not trying to totally get rid of carbs. I just know they sneak up on you and even when I do well, I am OVER. I guess I am trying to find a perrfect science to this thing
Maybe my solution is to aim to do well in 3-4 areas ( carbs, sodium, cholesterol... etc) a day as to not stress myself out about what the nutrient chart says.
My weight is a whole other thing. I am not seeing the scale move like I would like it to, but I know some of it is trial and error with my diet and exercise regimen right now.
I try to keep my sodium around 2500, even though I know that its higher than what is recomended. I eat the morning star stuff too for pure convenience. I can microwave them and have instant high protein, low fat and calories to go with my food. I think the theory that not eveything will be perfect every time helps. 2 out 3 or 3 out of 4 works for me. I mean, I'm human after all!
I stopped using salad dressing and use those spray on dressing just to give it the taste. That cut some sodium out. I also sometimes have chicken breast sausage from trader joes instead of the morning star. I dont add salt to ANYTHING I cook and drink tons of water too.