A ques for experienced clean eaters....

Carmen829

Carmen829

Cathlete
Would you take a look at my normal week day of eating and make suggestions? I work out 4-5 (sometimes 6) days per week (heavy weights or total body and cardio). Although I have not measured I believe I have lost some inches around the mid section but the scale shows 3 pound increase. I still fit in the same size clothes although I think I look better in them. I really want to make dietary changes but I'm a little lost no matter what I've read. Any advice would be greatly appreciated.

breakfast: one small quiche cup (eggwhites & veggies) two small multigrain waffles w/peanutbutter, one banana.

am snack: fat free yougart (6 oz cup)

lunch: some sort of lean cuisine meal (for convenience during work)

pm snack: fat free cottage cheese w/blueberries

dinner: salmon, salad or cousous, frozen veggies

Although I drink water throughout the day, somehow I never fit enough in.

Thank you very much!!!


Carmen
 
My suggestion would be to figure out the calories. I know it kind of seems like a pain, but that is the best way to figure it out. I used the "Burn the Fat Feed the Muscle" book to figure out what my calories should be. I really liked that book for nutritional information.

Maybe you are not eating enough? Particularly what you are eating while you are at work just doesn't seem like much. Are you hungry while you are at work? You might try spreading your calories more evenly throughout the day. You could try making extra at dinner the night before and bringing it to work with you the next day along with some raw veggies or a salad?

Good Luck
 
Allison, you are tooo funny! We like "hearing" you talk here even if it makes no sense to YOU! :7 Carmen, Good Luck, I am trying to get my eating in check too!



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Your-Friend-In-Fitness, DebbieH (AKA "Den Mother Debbie") http://www.clicksmilies.com/s0105/aktion/action-smiley-066.gif[/img] If You Get The Choice To Sit It Out Or Dance, I Hope You DANCE!
 
Carmen,

I'm surely no expert on clean eating, but I've been attempting it since 1/1, and I've been very happy. My weight loss has been very slow - only 4 pounds, but I only had 10 to lose, and those are always so stubborn (esp. after 40 - argh!) I've read Tosca's book, and although I may not be as strict as her, I think I've done ok. I do really feel better, no migraines (yay!), and my clothes are definitely fitting better.

Your diet doesn't sound too off to me other than watch the Lean Cuisine meals - quite honestly, they never satisfied me, and they have so much sodium, preservatives, processed junk. I used to eat them every day as well (I know they are so dang convenient!) Now, I make a nice spinach salad the night before and some grilled chicken breast or a bowl of soup. I try to adhere to her "eating every 2-3 hours" rule and TRY to pair a complex carb with hi quality protein, but it can be difficult. Breakfast is my largest meal, which it looks like you are doing as well. I usually have a large bowl of oat bran supplemented with flax meal, wheat bran, and fresh blueberries and a piece of whole grain toast/sometimes 1/2 grapefruit. My snacks at work consist of whole grain crackers and natural pb or white low fat cheese or a fruit and cottage cheese.

I also used to eat those Yoplait low fat yogurts, but am fully steering clear of anything with artificial sweeteners (for health reasons but also migraines) What sticks with me longer is a pre-prepared container of natural LF yogurt with no added sugar or fruit. I add either fresh or frozen berries and top with lf granola.

I've found eating every 2-3 hours has really decreased my hunger a LOT. When I used to eat more carbs, I was ravished at work pretty much all day.

I think your dinners sound really good. Although controversial, I try to eat nothing after 6:30-7pm.

That's my "opinion" and experience over the last month. I do feel more energetic, and although weight loss has been slow, I'm ok with it.

Have you read Tosca Reno's book? It is an interesting read.

Good luck!
Heidi
 
I am currently on a plan given to me by a qualified nutritionist.

He has me eating 7 mini-meals, three of which are protein shakes.

I am eating veggies like green beans and broccoli and using egg whites turkey breast and chicken breast for protein. Small amounts of clean carbs like oats and whole grain tortillas, brown rice...it is calorically controlled which I think is really important.

Plus I drink a gallon of water a day. This plan is working for me.
 
While I am not a practicing expert (I fail a lot), I have done a lot of reading on the subject. My suggestions would be as follows:
1. I would use low fat cottage cheese and yogurt, you need some fat in your diet or you will be hungry
2. I personally do not feel that Lean Cuisines are clean food, whole unprocessed foods would be a better choice
3. I would switch out the waffles and make some home made protein pancakes someone posted this recipe on the boards and I love it and it is a clean recipe:
1 cup oatmeal
1 cup cottage cheese
6 egg whites
2 packs of splends
1/4 tsp. vanilla
1/4 tsp. cinamon
blend til smooth, let sit a bit and cook like a regular pancake
When I am craving sweets I just eat a pancake instead and believe me, I am a very finicky eater, these pancakes are great!
 
I'd starve on your typical eating day. LOL! But seriously, I think you might be low on your calories. I'm certainly no expert since I have learned through trial and error, but making sure I upped my protein intake and fibrous carbs really helped me lose inches and gain muscle definition. I too think BFFM is a good read and you will probably be stunned to see how many calories Tom recommends. But, if you are exercising 5-6 days per week, you need the fuel.

I also agree that you should probably pack a real lunch. I too used to rely on the LC every day but now I only use it as a rare back-up. I typically pack a tuna/chicken wrap with a string cheese and 2 side veges and also bring 2 fruits for snacks at work. If you pack your lunch the night before, all you have to do is throw it in a small cooler for the next day and you are ready to go!

BTW, I just made another batch of the above protein pancakes that Gayle posted a while back. They are yummy!:9 I add a scoop of protein powder and top off with a half tablespoon of peanut butter. I get 4 pancakes out of the above recipe.

Angie
 
Thank you for the great observations. I'm going to re-read some of the books I have on this subject (I do have Tosca's book and also BFL). Time to re-read, maybe this time I'll be more in the mindset to absorb what I'm reading and make the change.

I cant wait to try the pancakes. I've added protein powder and fresh or frozen fruit to w/w pancake mix. I love those!! :9

Thanks for the great feedback.

Carmen.
 
It doesn't sound like you are getting enough grains. How about some rice and lentils? Also, Lean Cuisines have a lot of sodium. Watch out for that! You may not be eating enough to support your workouts...just a thought.
 
It doesn't sound too bad to me.

Here's a tip: When I was growing up, the center of a meal was the meat, and then the starches and veggies were on the side. These days, I try to do the opposite. I try to make at least one meal, if not two, a big pile of veggies with a little meat thrown in. My sandwiches are the same way: Two slices of turkey or so and a giant mountain of raw veggies like lettuce, cabbage, tomatoes, sprouts, peppers etc. So, instead of having a hunk of salmon with some frozen veggies on the side, make a big raw veggie salad and throw in about 3-4 ozs. of salmon. So, you're basically just changing the proportions.

(And if you're looking to lose weight, stick with no more than 4 days a week of hardcore exercise, and just be generally active the other days, like walking instead of driving or using the stairs instead of the elevator. In my experience, it's much easier to control your weight and appetite that way.)
 
Thank you for the great information. It would be great to catalog these great recipes (protein pancakes, salsa chicken, mini quiche cups) in one great fitness cook book!!


Carmen
 
>Thank you for the great information. It would be great to
>catalog these great recipes (protein pancakes, salsa chicken,
>mini quiche cups) in one great fitness cook book!!
>
>
>Carmen

I believe it's been done by Ms. Allwildgirl, if I'm not confused. (I don't cook or use recipes so I'm a bit out of that loop).
 
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