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I am just starting back to lifting and cardio of battling breast cancer. I have a very comprehensive workout schedule and am eating fresh, whole foods. I am trying to keep track of my calories, but that's something I have to keep remembering. The thing is, I wake up in the middle of the night REALLY hungry. I DO need to lose about 40#.
What am I missing in my diet and when is the best time to eat whatever that is?
Its hard to tell what you are missing in your diet. Could you give a brief description of your average days food intake?
For breakfast: 1 orange, apple or banana; 6 ounces either V8 or fruit juice; and either a bagle with egg beater or Kashi cereal with skim milk.
For lunch: large salad with 1/2 grilled chicken breast (the salad usually has romaine, spinach, arugula, radishes, carrots, raw peas, parm cheese, portabella mushrooms, wheat grass, sunflower seeds, and fat free dressing on the side. (There are times I miss lunch and opt for a protein bar & larger afternoon snack that usually includes a protien like tuna and i have it with celery and radishes.); about 16 ounces water & 6 ounces V8 juice.
For dinner: grilled chicken or fish (no sauces), whole grain rice (or small red potato steamed), steamed or grilled veggie (like zuccinni, squash, aparagus, broccoli or cauliflauer); about 16 ounces of water.
I have one snack during the day that is some type of raw veggie with usually hummus or low fat peanut butter.
I do 30-40 min cario 3-4 times/week, abs 4-5 times per week, and lift 2 times per week. I am usually at the gym 4-5 days per week (sometimes 2X per day). A normal gym day would be hitting the gym in the morning to do 10 min elliptcal, cardio/ab interval for about 30 min, then 20 min on the bike. That evening (on lift days) I will go back and either work arms/legs or chest/shoulders/back (which I do twice/week).
From looking at your food intake, my first guess is that you are not getting enough healthy fats in your diet. Almonds, avocados, salmon are all excellent sources of healthy fat. Also, olive oil and avocado oil as well.
I try to incorporate a small handful of almonds with my afternoon snack and a half of an avocado on my spinach salad at dinner.
5 years ago
I agree. Skip the fat free dressing. Do a little olive oil and balsamic or lemon. Add a few chopped walnuts to your salad. Your body needs fat. Otherwise it looks like you are making very healthy choices.
Definitely need more fats. Your calories should be coming 45-65% carbohydrates, 10-35% protein, and 20-35% fats. Also, if you let yourself have a snack about an hour before bed (something small and not too heavy, like a yogurt) it should help keep you from waking up hungry.
You also might not be getting enough calories overall. Switch to regular peanut butter on your snacks, and maybe 2% milk with your cereal. it wont be a huge difference in your calories, but not eating enough can impede weight loss almost as badly as eating too much.
5 years ago
Okay, so basically I need more good fats, and perhaps more calories overall.
What about sugar? I'm getting most of my sugar from whole fruit and eating it in the morning so that I have time to burn it off, but when I use the diet tracker, my sugar is ALWAYS in the red. What should I do?
If the sugar is from whole foods I wouldn't wory to much. It just tracks the sugar not the quality. (well...as far as I know) I try to not get hung up on that one too much. I don't eat refined sugar but I am often in the red also because I eat at least 3 servings of fruit a day.
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