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Weight Loss Forum / General Topics / August 2004Could you look at my diet plan?
Hi All, I posted much the same info on misc.fitness.weights, but it was burried in a thread and I thought it was more appropriate for here anyway. My goals are to lose weight, keep my lean body mass and build strength. I'd like to be more fit for ski season. I have four to five months months before the slopes open. I hope to lose at least an average of a pound a week well through ski season and next spring. At this rate, I should be ready for maintenance by next summer. Other reasons for dieting are that I have GERD, snore, have little strength or energy and my ankles hurt from an old injury (I figure losing weight will be easier on them!). I started out at 210 and am now 203lbs. I am 5'8" and 30 years old. I am doing weight training in addition to 30 min. aerobics a day. I'm using fitday to record everything I eat and have been doing this for about 2 1/2 weeks. I'm eating around 1800 calories a day on average and (according to fitday) I've gotten 32% from fat, 36% from carbs and 31% from protein. The fat, I'm trying to get from good sources. I'm eating salmon a couple times a week and using flaxseed oil on my salads. I've cut out anything partially hydrogenated or fully hydroginated. The carbs are vegitables and whole grains mostly (and a potato here and there). I'm having little sugar - just for a treat to keep things fun (like frozen yogurt). The protein is meat and an occasional protein shake. I'm eating like 6 times a day (like a hobbit?) and I'm taking a good multivitamin and CLA and glutamine. For example, Today I'm having the following and I have it all ready to go so I don't have to think about it (I cook and measure everything in advance): Breakfast: Fat free/sugar free Yogurt 2nd breakfast: 1 cup edamame (blanched soybeans) with a little soy sauce Early lunch: Romaine salad with a tomato, slivered carrots and a can of chunk light tuna (in water, drained) Flaxseed oil and wine vinegar dressing Late Lunch: 1/2 cup whole wheat spaghetti with sauce (sauce made with lean ground beef in fat free spaghetti sauce with extra broccoli) 1/2 cup of fat free cottage cheese (on spaghetti, yum) cup broccoli with 1/3 oz swiss cheese Snack: 1/2 medium cantaloupe Dinner: Medium baked potato 1/2 chicken breast with low-cal barbeque sauce marinade 1 cup broccolli Dessert: 1 cup chocolate ice milk - fat free I'm drinking quite a bit of water, but still can't seem to shake the diet soda habit. I'm cutting down on diet soda and slowly replacing it with water. I will also probably have one or two black unsweetened coffees. I use the fat free butter spray on some stuff and salting some stuff. I plan on cutting down on the salt as I get used to not having butter on my vegitables. Any suggestions would be appreciated. Thanks!! Jennifer > Hi All, > [quoted text clipped - 9 lines] > at 210 and am now 203lbs. I am 5'8" and 30 years old. I am doing weight > training in addition to 30 min. aerobics a day. When was the last time you had a physical? You seem to be eating in a very reasonable manner, but you do not mention exercise. How are you exercising? i > > Hi All, > > [quoted text clipped - 16 lines] > > i I had a physical about three weeks ago. The doctor looked at me funny when I asked if I could start an exercise program and then she said (with more than a hint of increduality) "By all means!" I got the feeling she wanted to say "Yes, Duh!!!" Other than the problems I mentioned and an awful allergy to mosquito bites, I'm a healthy girl with good blood pressure and good cholesterol levels. I get 30 minutes of aerobic exercise a day - 4 or 5 days a week. I've been doing this on my recumbant exercise bike in the mornings. Sometimes I get more aerobic exercise, like yesterday, I had to mow the yard, so that was extra. I am also starting to do weight training with free weights. I am doing this approximately every other day. I'm pretty weak, so this does not take very long. Yesterday I did: dumbell squats (3 sets of 10 reps with 10 pound dumbells) dumbell dead lifts (3 sets of 10 reps with 10 pound dumbells) calf raises (3 sets of 15 reps with 10 pound dumbells) 5 crunches (that's all I could do) 5 pushups with my hands on the fourth stair. Muscles feel it today, but are not too sore. Thanks! Jennifer 210/203/140 >> > Hi All, >> > [quoted text clipped - 45 lines] > Jennifer > 210/203/140 if you keep doing what you are doing, and eating what you are eating, assuming you are loading yourself reasonably on the elliptical, you will be in good shape for the ski season. If I were you, I would add walking to this, an hour or so if you have time. This, of course, assumes "follow through", fortitude, determination etc that will assist you in staying on course. Maybe after a couple of months of this, reduce your calories a bit. Also, pretty much no fat person was able to "get off the diet" and maintain weight loss. You'd have to control what and how much you eat, forever. And it is not easy. You will likely find that once you lose weight, your 1800 calories per day is how you will have to be eating to maintain. Give or take 200-300 calories, of course. i > >> > Hi All, > >> > [quoted text clipped - 49 lines] > assuming you are loading yourself reasonably on the elliptical, you > will be in good shape for the ski season. I'm doing the highest pre-programmed workout that I feel I can do on the bike. I have already gone up two levels. :) What you say sounds wonderful and I can't wait for ski season. My boyfriend is a snowboard instructor. I've been trying to snowboard for three years without much luck, so I'm quitting snowboarding in exchange for skiing. My gift to myself for starting this lifestyle change was a pair of ski boots, bindings and skis -- ebay has ski stuff reeeeaaally cheap in the middle of August. I'm going to keep them in a prominent place in my room to keep me motivated to not only lose weight, but also get stronger. > If I were you, I would add walking to this, an hour or so if you have > time. > > This, of course, assumes "follow through", fortitude, determination > etc that will assist you in staying on course. There is something different about this time than the other times. Kinda like last year when I quit smoking for good after many failed attempts - something has clicked in my brain and I feel very accepting of what I have to do - I feel very mind-made-up, failure-is-not-an-option -ey. I also was hoping I could eat this way and not have to then worry too much about doing something totally different to maintain my weight when I'm done - just keep on keeping on. I'm as ok with not having another candy bar as I was with not having another cigarette. I don't like how it makes me feel or what it has done to my body, so I don't need it. > Maybe after a couple of months of this, reduce your calories a bit. > [quoted text clipped - 5 lines] > > i You know what? I'll take it. I could be very happy on 1800 a day (give or take 200-300 ;) for the rest of my life. My mom has never been fat and several of my friends have never been fat and they, too, have to control what and how much they eat. But I really do hope that fitday never becomes a pay-for site... :) I decided that since I'll be doing this for the rest of my life anyway, I was in no real big hurry to do it all at once (no crash diets, thanks) and I'm just going to act like a thin healthy person. Eventually I'll get there. Thanks for the words of encouragement. I'll need more before all this becomes a habit, I'm sure. I was a basket case for months when I quit smoking ~ I see no reason it would be different with this life change either. -Jennifer > You know what? I'll take it. I could be very happy on 1800 a day (give or > take 200-300 ;) for the rest of my life. My mom has never been fat and [quoted text clipped - 11 lines] > > -Jennifer Sounds great, many people who lost weight and keep it off report a moment of epiphany, like you do> I had the same experience, something clicked inside me. i > There is something different about this time than the other times. > Kinda like last year when I quit smoking for good after many failed [quoted text clipped - 6 lines] > having another cigarette. I don't like how it makes me feel or what > it has done to my body, so I don't need it. Jennifer, that's quite the way that I felt. I'm an Aquarian too, btw. One day when my back was killing me I just decided to change. I spent a very happy year losing weight and have had little difficulty keeping it off. (I didn't give up chocolate however <g> I just make sure I exercise enough to *earn* it) Your new life is ahead of you - enjoy your transformation <s>  SignatureWalking (but mostly biking!) on . . . Laurie in Maine 207/110 60 inches of attitude! Start: 2/02 Maintained since 2/03 > > There is something different about this time than the other times. > > Kinda like last year when I quit smoking for good after many failed [quoted text clipped - 8 lines] > > Jennifer, that's quite the way that I felt. I'm an Aquarian too, btw. Aquarians rock. > One day when my back was killing me I just decided to change. I spent a > very happy year losing weight and have had little difficulty keeping it > off. (I didn't give up chocolate however <g> I just make sure I exercise > enough to *earn* it) Yeah, today is a double workout day - we are having an ice cream social. I brought my own ice cream (low sugar, low fat) and am budgeting it in. > Your new life is ahead of you - enjoy your transformation <s> That sounds so nice. :) > Walking (but mostly biking!) on . . . > Laurie in Maine > 207/110 60 inches of attitude! > Start: 2/02 Maintained since 2/03 Wow, that's totally awesome statistics there, Laurie! I hope I can do as well. :) Thanks! Jennifer > Wow, that's totally awesome statistics there, Laurie! I hope I can do > as well. :) Thank you Jennifer, you absolutely CAN do it! and love just about every minute of it too. Keep up the good work, continue posting here and if you want to read a terrific book, get Changing for Good by Prochaska. SignatureWalking (but mostly biking!) on . . . Laurie in Maine 207/110 60 inches of attitude! Start: 2/02 Maintained since 2/03 >I had a physical about three weeks ago. The doctor looked at me funny when >I asked if I could start an exercise program and then she said (with more [quoted text clipped - 18 lines] >Jennifer >210/203/140 Workout looks good too... though you may want to go down to just 2 sets of 6-10 reps, and also up the intensity of the cardio. They will probably help your metabolism. You might want to add some one-arm rows and butterfly's to your routine. Make sure to warm up properly. If you have a chance, check-out Fred Hahn's book 'The Slow Burn Revolution'. There's some excellent workouts in there for you, and much space (and pictures) is given to correct form (whether or not you want to use the 'slow' protocol). Recumbant cycling is good (again, try to do some high intensity). If you're looking for an alternate aerobic activity, you might want to consider jump rope. Great for fat loss, and overall conditioning. > Any suggestions would be appreciated. wow. Awesome regimen. I didn't look at the foods closely (and really it doesn't matter since I can tell you're health conscious) but just by the macronutrient balance it seems you're on the right track. For best muscle repair it is recommended to eat ~250kcal of protein/carbs (70%/30%) within one half hour of the exercise. Check these numbers, as I forget exactly what they are. Heywood 232/186/182 <snip> Other reasons for dieting are that I have GERD, snore, have little strength or energy and my ankles hurt from an old injury (I figure losing weight will be easier on them!). </snip> Hi Jennifer; This may be way off base, but what you said above could indicate sleep apnea (OSA). Some of the symptoms of sleep apnea include: - stopping breathing several times an hour while asleep - GERD - little enery / day time tiredness - falling asleep at inappropriate times like meetings or while driving - frequent night time urination - waking with a dry mouth. - I don't think the ankles have anything to do with OSA though, lol A common tool to help give a preliminary indication of OSA is the Epworth Daytime Sleepiness Test. It only takes a minute to fill out. You'll find a test at http://www.sleepfoundation.org/epworth/quiz.cfm If you think that you may have OSA, please talk to your doctor asap. There can be severe medical consequences with untreated OSA. Steve > If you think that you may have OSA, please talk to your doctor asap. > There can be severe medical consequences with untreated OSA. On a positive note, losing weight helps a bunch with OSA... I didn't have OSA (don't think so anyway), but losing some weight + stopping the cigarette stopped my heavy snoring completely :) > > If you think that you may have OSA, please talk to your doctor asap. > > There can be severe medical consequences with untreated OSA. > > On a positive note, losing weight helps a bunch with OSA... > I didn't have OSA (don't think so anyway), but losing some weight + stopping > the cigarette stopped my heavy snoring completely :) I quit smoking about a year and four months ago. I really don't think I have OSA. I sleep like a log. When I said I didn't have much energy, I meant that I don't feel like doing much other than watching TV after a half a cheesecake, lol. My energy is waaay up in the past week or two. I have no problems with alertness during the day, normally. Of course, sometimes I want to gouge my leg with a fork during meetings, but that has more to do with extreme boredom. I don't snore every night, but my boyfriend says it is like 2 or 3 times a week - especially linked with late night eating and sugar or beer intake. Boyfriend says snoring is getting better since I've started eating better. Laters, Jen > I quit smoking about a year and four months ago. I really don't think I > have OSA. I sleep like a log. When I said I didn't have much energy, I [quoted text clipped - 7 lines] > started eating better. > Laters, Jen, you are pretty heavy, if you permit me to say so, that could easily account for your tiredness. Many people, Susan and myself included, report that acid reflux and tiredness go away a couple of weeks into dieting. Even before any substantial weight loss. Not eating late also helps with acid reflux. i >Jen, you are pretty heavy, if you permit me to say so, that could >easily account for your tiredness. > >Many people, Susan and myself included, report that acid reflux and >tiredness go away a couple of weeks into dieting. Even before any >substantial weight loss. In my view (and in my experience), both these things are caused more by overeating than by weight, which is why they can disappear very soon after reforming one's WOE. In a way, you're contradicting yourself here, by saying in one sentence that her tiredness is due to weight, and in the second sentence that it goes away from eating right, without substantial weight loss. I think the second sentence is closer to the answer. janice 233/179/133 >>Jen, you are pretty heavy, if you permit me to say so, that could >>easily account for your tiredness. [quoted text clipped - 16 lines] > janice > 233/179/133 you are right, what can I say. i >>Many people, Susan and myself included, report that acid reflux and >>tiredness go away a couple of weeks into dieting. Even before any [quoted text clipped - 3 lines] >by overeating than by weight, which is why they can disappear very >soon after reforming one's WOE. That was certainly my experience with acid reflux. (I didn't note a particularly problem with tiredness before I began losing, or a change thereafter.) Lots of people credit a lower-fat or lower-carb diet with reducing/eliminating reflux, but I'm kind of inclined to think it's just due to eating less. I can still have a bit of an attack after a big rich splurge meal, but it's very rare. And it's plainly due to the evening's consumption, not to any change in my weight. Chris 262/143/ (145-150) > That was certainly my experience with acid reflux. (I didn't note a > particularly problem with tiredness before I began losing, or a change [quoted text clipped - 3 lines] > after a big rich splurge meal, but it's very rare. And it's plainly > due to the evening's consumption, not to any change in my weight. I am inclined to overeat one day just to test this theory. I am wondering about the same thing. i Looks good... though if you could incorporate a little more fibre, it might boost your weight loss a bit. All Bran has a good high-fibre whole-wheat bread (4.5g per slice). Maybe add some toast to your breakfast? Good luck - keep it up! >Hi All, > [quoted text clipped - 62 lines] >Thanks!! >Jennifer > Looks good... though if you could incorporate a little more fibre, it > might boost your weight loss a bit. All Bran has a good high-fibre > whole-wheat bread (4.5g per slice). Maybe add some toast to your > breakfast? > > Good luck - keep it up! Thanks! Fiber rocks. I looked at fitday for yesterday and I got 30 grams of fiber. I've been shooting to get more than 25 grams a day, so I think this is good. I have a hot cerial that I sometimes eat in the morning that is made out of ground flaxseeds. It has a ton of fiber in it - it has 7 grams of good fat, 12 grams carbs - 10 of which are fiber and 13 grams protein. It tastes pretty good too (if you like flax seeds). On days I have it, my fiber is always over 35 grams... Can you eat too much fiber? :) -Jen >Thanks! Fiber rocks. >I looked at fitday for yesterday and I got 30 grams of fiber. I've been [quoted text clipped - 4 lines] >good too (if you like flax seeds). On days I have it, my fiber is always >over 35 grams... What sort of cereal is this? It sounds good. >Can you eat too much fiber? :) Well, you'll know if you do :-). I once went to a conference in California where huge trays of fresh fruit were put out morning and afternoon for snacks. It was winter and most of us were from the east coast, where we hadn't been getting fresh fruit for months. By the second afternoon, the hotel shop was sold out of Kaopectate :-). Chris > >Thanks! Fiber rocks. > >I looked at fitday for yesterday and I got 30 grams of fiber. I've been [quoted text clipped - 6 lines] > > What sort of cereal is this? It sounds good. I got it from the health food store - in the low carb section. I'll find out the exact name of it tonight when I get home and I'll let you know. It is really filling, but it does get old quick (I can't imagine it for breakfast every day). It has no sweetener in it, so I add splenda. It is "butter pecan" flavor - I guess it sort of tastes like butter pecan, but not much. It has real pecans in it too. > >Can you eat too much fiber? :) > > Well, you'll know if you do :-). Oh, My. > I once went to a conference in California where huge trays of fresh > fruit were put out morning and afternoon for snacks. It was winter > and most of us were from the east coast, where we hadn't been getting > fresh fruit for months. By the second afternoon, the hotel shop was > sold out of Kaopectate :-). Lol, My mom used to give us apple juice when we were constipated, so that makes perfect sence. -Jen > My goals are to lose weight, keep my lean body mass and > build strength ... Other reasons for dieting are that I > have GERD, snore, have little strength or energy ... Most low carbers stop having GERD when they start low carbing. GERD in many cases is caused by high carb foods. My snoring went from constant and loud to occasional and not loud when I stopped snoring and it turned out that my snoring was caused by wheat which is limited on low carb. I have since cured a few friends of snoring by getting them to eliminate either wheat or corn from their diets. And studies of low carb indicate that the lean mass retention as as good as or better than low fat plans for the same total calories. > I'm eating around 1800 calories a day on average Good total calories. Good workout. Good stuff. Basically it looks like you're doing fine but you should consider low carb rather than low fat because of your GERD and snoring. Fine tuning given that your total calories already make good sense. |
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