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Greetings,
Having difficulty ‘saving’ my meal plan because for ‘breakfast’ and ‘noon’ I’m eating the exact same thing every day and I just don’t eat all this stuff in the meal plan.
When I wake up, I have a protein shake and mix with water. Now I’m ready for my morning work out.
I return home around noon and then proceed to eat the same thing for lunch I have eaten every day for thirteen years: a serving of grilled salmon, salad and a glass of tomato juice.
Dinner is another story. But for the moment could someone comment on my ‘breakfast’ and ‘noon’ eating habits. Is it wrong? Should I be doing more? How do I incorporate it into my meal plan if I can’t choose and save these foods in the meal plan?
Any comments are appreciated.
Hi, luuphong. It is definitely OK to do your own thing for certain meals, and just use the Menu Planner for whatever you need – as long as you follow the basic patter of several small meals per day, combining proteins with carbs as much as possible, and not loading up at the end of the day.
If you can post the exact portion sizes and ingredients of the foods and beverages/shakes you eat and drink on your own, along with details about yourself (gender, age, height, weight), I will run an analysis and get back to you here.I am in my mid-forties, 5″8, 180 lbs, and male. And here’s what up:
I start the day with my Whey Protein shake from a company called Exact and per 35 grams I get:
140 calories, 1.5 grams of fat, 30 mg cholesterol, 70 mg sodium, 5 grams of carbohydrate, 3 grams of fibre, 2 grams of sugar, 25 grams of protein.
And then it’s lunch: a portion of grilled salmon about the size of a hand with quarter to half the plate of salad (greens with onions) and a glass of tomato juice. With the tomato juice I get with every 250 ml:
620 mg of sodium, 12 grams of carbohydrates, 1 gram of fibre, 1 gram of protein, 11 grams of sugar.
There are two issues I am not seeing in the Trim Down Club.
1) the role of ethnicity. I’ve never seen a chubby Scandanavian and I’ve never seen a skinny Ukrainian. I myself am of east European ancestry and everyone in my family is rather chunky. Does this not make it more difficult for me to trim down?
2) the role of stress. I don’t understand how changes of diet decrease fat if the cause of fat gain is stress and cortisol. I carry my stress in my belly and I exercise every day and eat properly and the tire around my belly has never decreased in twenty years. I’d be interested to know your opinion about this and how much reaslistically I can expect from this program vis-a-vis my stress.
I was very pleased to learn of the non-sugar sweetener Nectress that I can use with water for meals. I was so disappointed to learn it is not available in Canada (I’m in Canada) and cannot even be ordered through Amazon.com
Can you or someone there arrange a shipment of it for me if I prepay? Please let me know, thanks.
I would like to say after just a few days with the trim down club the coke and the concentrated juices are out the window and I am sleeping better, waking up earier and have more energy. I have never, ever in my life struggled so much with one thing as I have with trying to decrease my stubborn belly fat. All I want is to run my hand from my chest to my waist without having to feel that fat in my belly. If you can get me there I’d really appreciate it.
Thank you for your input and your patience with this e-mail. I look forward to hearing from you.
Hi, luuphong. The issue of body types has a lot to do with genetics – and genetics relate a lot to background – but genetics can be influenced by nutrition! The field is called “nutritional epigenetics,” if you’re interested.
Regarding your eating habits: 140 calories is too little for your size and morning schedule. It can slow down your metabolism despite exercise, and result in rebound weight gain if there is loss. Your whey protein shake can be incorporated into a breakfast or snack, but it is adding complex carbohyrates (not necessarily a lot!) that will bring out the best cortisol-lowering effect.
Your lunch is very low in complex carbohydrates, which can mean that your fat may not be burned efficiently – this can also result in rebound weight gain and affect your kidneys.
I don’t see that you listed a dinner or other snacks. Overall, if your daily intake is too low, you may be working against your efforts.
The meal patterns in this program were designed based on the most challenging body types and genetic backgrounds, and the foods selected are those that can help deal with certain manifestations of genetics.
Regarding monk fruit, it was recently approved in Canada, and so it is a matter of time before it can be easily purchased there. In the meantime, your best bet is eBay. There are many monk fruit and Nectresse suppliers without geographical limitations.Thanks for your responses.
What exactly are complex carbohydrates? I tried having more for breakfast in addition to the shake once but it filled me up to the point where exercising at the gym became more ardous. Can you recommend something for breakfast with the shake that won’t have me bloated in the morning?
Anything you could recommend for lunch in addition to the salmon and fish?
Dinner is normally one piece of lamb or one piece of steak with corn on the cob or cooked mushrooms. Is that too little as well? Any suggestions?
I have been eating more throughout the day as recommended. I just can’t over how the belly fat still hangs there after all this investment of time and energy over the years. Good nutrition is my last chance. Thank you for your help.
Hi, luuphong. Complex carbohydrates are those that are not sugars – for example, rice and bread are considered complex, compared to maple syrup, which is simple. However, white rice, bread, and other refined “complex” carbohydrates – which often act like sugar in the body – are sometimes also considered simple. It is best to go for high-fiber items, i.e. whole grains, and fruits and starchy vegetables with peels whenever possible.
Regarding your morning, you don’t have too load up too much before your workout if it interferes, but do have a meal afterwards – this is best for building muscle, which is good for raising metabolism.
For lunch, I would suggest adding at least half a cup of a whole grain, such as rice, or even buckwheat groats (“gretchke”). If you are adventurous, quinoa is excellent, as are oat groats and freekeh (green wheat). Potatoes are not ideal in your case, but if you eat them with the skin on, that can improve it.
The items included in your dinner look good, but it is difficult to give a precise evaluation without knowing the exact amounts (i.e. size of the steak, tablespoons or cups of rice, etc). If the size is the same as the salmon, that is excellent, especially if it is lean.
If your stress and body type make for a belly, it may always be with you to some extent, but as you lose weight, it will be much, much smaller and not bother you as much.Thanks for your responses.
Do I understand that complex carbohydrates relates to starch and breads? What specifically would you recommend I add to my protein shake in the morning? I have a bag of whole wheat pita. Should I have one of those?
Can you tell me specifically what I should add to my salmon and salad for lunch? What exactly is buckwheat? Why are vegetables with peels better than no peels?
If I’m supposed to eat every 2-3 hours am I ever supposed to feel hungry? Isn’t hunger a positive sensation telling us it’s important to eat or is the idea to keep eating so continously that you are never hungry?
At 9 p.m. I’m just starving. Any thoughts for evening food that’s not too filling?
Thanks for all your assistance.
Hi, luuphong. Correct – complex carbohydrates do relate to starch and breads, as long as they are not “white” or refined. So your whole wheat pita is a better choice (each half is roughly equal to a slice of bread in terms of amount of carbohydrates).
Buckwheat is just another grain – it is frequently used to add heartiness to things such as pancakes; the groats, however, are prepared and eaten like rice (quite frequently in the Ukraine, actually), but they have a strong scent and so are not for everyone.Luuphong, continued. Yes, generally vegetables with peels are better than without, and so it is recommended to scrub them well. The grains I listed below as being good at lunch are good for any main protein at any meal, including your salmon.
Hunger is indeed a positive feeling in that it lets you know whether or not you need to eat, but being very hunger or “starving,” as you put it is not, and can result in binge eating (especially of high fat and/or sugar choices) or be a sign that you are not getting enough food – both can ultimately result in weight gain. If you ate more throughout the day, i.e. adding some high-quality carbohydrates to your meals, you may find yourself being less hungry after your last snack of the day. For that last snack, choose items that have both protein and carbohydrates, ideal something with calcium and probiotics, such as yogurt, along with a whole grain product such as crackers or whatever you like; nuts and seeds are also good.
Regarding your shake, the addition of a serving of fruits and/or vegetables would be helpful – particularly to help you have the right nutrition for your workout.Hi Sharon
Can you tell me how much milk to use to cook 1and a half cups of oats or is the portion size when cooked?
ThankyouHi, makall. The 1-1/2 cups refers to the cooked portion, meaning about 1/2 cup uncooked oats with 1-1/2 cups of milk.
Hi, April. Yes, the intention is for you to eat all of it. That is quite a standard size for a cooked starch. Hopefully you are using whole brown or wild rice.
April,
I have the same with the rice, quinoa etc. 1 cup! I normally would eat 100 gram of brown rice, or brown pasta. 1 cup is twice as much, and I must say, I struggle with that. I find the meals very large anyway :-). I now eat almost 1.5 time more than before. Hope it works out ok. The scales will tell this Saturday 😉
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