Evaluate My Diet

[no0b]

I'm being a bit of a PW this week!  

Background:  I'm usually fairly good about eating enough, however doing Low FODMAP for awhile and now transitioning slowly back to a more regular diet I find that I am constantly hungry.  I will give you a sample of what I typically eat in a day.  Feel free to comment/give suggestions.  I try and run 3-5 days (at least a half hour at moderate pace) a week and strength train 2 days (for 45 min-1 hour).  

BMR: 1391
TDEE: (exercise 3x/week) 1913
MFP Allowance: 1646 (trying to lose a couple lbs)
Macros: Carb  50%, Fat 25%, Protein 25%

Breakfast- I switch it up every other day.  I will typically have either 2 HB eggs + banana or oatmeal + banana 

Morning Snack- 1 serving of plantain chips (I just started implementing this due to being hungry)

Lunch- This is always the same.  Salad (maybe 2-2.5 cups of baby spinach, 1/2c sliced cucumber, a few sliced baby carrots, 1/4 bell pepper) and then meat (usually 2 chicken tenderloins).

Afternoon Snack: Enjoy Life Bar or Kind Bar

Dinner: The usual as of late has been grilled meat, sliced raw veggies, and some sort of starch (sweet potato fries, broiled red potatoes, seasoned rice)

[wambam]

Are you asking because you're stalled out on your weight loss goal? If so, I would do one of two things:

1. Shift your macros to more fat and protein, less carb. Maybe 40/30/30.

OR

2. Shift your carb intake to predominantly post-workout rather than spreading it out throughout the day.

[no0b]

wambam... stalled and hangry

[wambam]

Aug 29, 2014 7:46:23 GMT -5 no0b said:

wambam... stalled and hangry

My advice stands then. Increasing fat and protein and decreasing carbs (or shifting your carbs to post workout) will be much more satiating. 

[no0b]

Aug 29, 2014 7:47:26 GMT -5 wambam said:

Aug 29, 2014 7:46:23 GMT -5 no0b said:

wambam... stalled and hangry

My advice stands then. Increasing fat and protein and decreasing carbs (or shifting your carbs to post workout) will be much more satiating. 

Based on what you see, are there any foods you would add/subtract?  Salads are SO easy to prep with my schedule so I'd like to keep them in the mix.  I would really like to get to the point where I don't need snacks (just post workout snacks) and feel satisfied until my next meal.

[gt7301b]

I agree with wambam, I'd add in more healthy fats.  I've mentioned it in other posts, but fruit doesn't do a good job of satisfying me.

B - Try avocado with your eggs instead of banana or cook them in a little oil

S - add in a protein

L - Mix it up, if it is always the same your body adapts.

D - add a little healthy fat, maybe a little bit of olive oil and balsamic on the veggies

[wambam]

Aug 29, 2014 7:53:30 GMT -5 no0b said:

Aug 29, 2014 7:47:26 GMT -5 wambam said:

My advice stands then. Increasing fat and protein and decreasing carbs (or shifting your carbs to post workout) will be much more satiating. 

Based on what you see, are there any foods you would add/subtract?  Salads are SO easy to prep with my schedule so I'd like to keep them in the mix.  I would really like to get to the point where I don't need snacks (just post workout snacks) and feel satisfied until my next meal.

I would definitely replace your plantain chips with protein and fat - maybe some shredded chicken and 1/4-1/2 avocado. For breakfast, you could also replace either the oatmeal or the banana with some added protein/fat - I really like to eat seasoned ground meat in the morning. Lunch looks pretty good - are you using any olive oil on your salad? Definitely feel free to be liberal with that. Assuming you workout before dinner, I'd add focus on the protein and starch for dinner. 

[Deleted]

Skip the plantain chips and go with a piece of fruit and cheese, or nuts. Something with protein. Maybe greek yogurt.

[ktzmoh]

Keep your salad, and if day you could even add to it- add more tomatoes, carrots, peppers etc- lots of fiber and nutrients without many calories.

Ditch those plantain chips. I feel you on them- They are so good and I battle the urge to gorge myself on them too. But they offer you little to keep you full. Have some nuts instead or an apple w/ peanut butter or carrots and hummus . Breakfast looks good to me.

[emuni04]

As much as I love oatmeal, I personally found that when I switched to eggs w/veggies and fruit for breakfast, I felt much more satiated through mid-morning. It was tough to part with my beloved oatmeal, but my energy level thanked me.