Search the Community

Showing results for tags 'carbs'.



More search options

  • Search By Tags

    Type tags separated by commas.
  • Search By Author

Content Type


Forums

  • Start Here
    • Read This First
    • Announcements
    • Resources
    • Join the Whole30
  • The Whole30 Program
    • Can I have ___?
    • Food, Drink and Condiments
    • Whole30 Meal Planning
    • Cooking
    • Travel and Dining Out
    • Sourcing Good Food
    • Whole30 for athletes
    • Whole30 with medical conditions
    • Whole30 while pregnant or breastfeeding
    • Whole30 for kids
    • Whole30 for vegetarians
    • Ladies Only
    • Supplements
    • Troubleshooting your Whole30
  • Life After Your Whole30
    • Whole30 Reintroduction
    • Off track/Staying on track
    • Friends and family
  • Community
    • Your Whole30 Log
    • Your Post-Whole30 Log
    • Recipe Sharing
    • Success Stories
    • Forum Feedback

Find results in...

Find results that contain...


Date Created

  • Start

    End


Last Updated

  • Start

    End


Filter by number of...

Joined

  • Start

    End


Group


AIM


MSN


Website URL


ICQ


Yahoo


Jabber


Skype


Location


Interests

Found 26 results

  1. salsasis14

    Too much potato!

    I'm starting June 1, but I started mapping out my meals (so I can do some shopping over the weekend) and realize I have a LOT of potatoes. I think I'm worried I won't feel full, and I tend to rely to heavily on carbs to round out a meal. How do you add fiber and nutrients to your meals without all the taters? Just lots of non-starchy veggies?
  2. So I'm a few days into my reintroduction and I'm thinking how successful my Whole 30 was, 4 lbs, 1 inch off my waist and an overall happy gut! I'm really only reintroducing a few things like oatmeal, sweetened creamer in my coffee and the occasional sweet treat (macaroons, yum!) so I'm wondering if by bringing these things back, am I making my body stop using its fat as fuel? Will it burn those cards instead thereby reducing my weight loss? I read that is what happens on Whole30, your body changes how it runs, so I'm worried that by reintroducing certain foods, it will stop burning fat in that way. Does anyone know the science around this? Is there a certain sugar/carb ratio to stay under to keep your body burning its fat for fuel?
  3. Hi Everyone! I am on Day 16 of my 3rd Whole 30, and I have very little energy and have been in a brain fog for the past 5 days. Overall, I feel like I definitely eat enough and drink enough water. At each mealtime I feel full at the end, and although I don't keep track of the amount of water I'm drinking, I drink several 32oz bottles worth during the day. My hunch is that I'm not getting enough fats and carbs in my diet, but I thought I would tap you all for all of your wisdom. My meal template for the past week has been as follows. My breakfast is the same everyday and I always eat leftovers for lunch. Breakfast Everday: -3 Eggs -2 Turkey Patties Dinners: -Sweet Potato Shepherds Pie with ground beef, carrots, onions, green peppers, garlic and carrot plus a salad with olive oil and vinegar -Chicken with green beans/almonds and potatoes with ketchup -Chicken Salad with guacamole/almonds/raisins -Corned beef and cabbage, carrots, and potatoes with ketchup -Moroccan beef with cauliflower rice, raisins, almonds, apricots, and onions -Chicken with prosciutto and asparagus, sweet potatoes and ketchup -Ground turkey with coconut milk curry and sweet potato noodles -Beef with tomatoes, onion, mushrooms, carrots -Beef with potatoes, carrots, onion, fennel and asparagus Thanks for your help!!!
  4. mandalion91

    Halted progress during period

    So I’m on day 25 of my first W30 and on probably the second to last day of my period. I feel like my progress mentally (and physically) is going backwards. I ate pretty healthy before whole 30 so I didn’t experience the awful carb flu or any other bad symptoms at the beginning (or I just didn’t due to other reasons). I was seriously loving life. ZERO cravings for sugar or carbs, high energy, no snacking between meals, only 1-2 servings of fruit a day, etc. however after starting my period on day 20 it’s like I have been backsliding. Snacking on nuts and fruit between meals, 3 servings of fruit a day, and overall decreased energy. I also noticed I’ve stopped having NSVs. Could this all be because of my period? Has anyone else experienced this? I am still following meal template. Here’s an example of what I ate today: bfast: 3 eggs, half an avocado, half a sautéed pepper, 1/2 cup blueberries lunch: butter lettuce salad with grilled chicken, 2 tbsp sunflower seeds, tomato, cucumber, kalamata olives, and olive oil dinner: chicken apple sausage cooked in ghee with asparagus i also snacked on sunflower seeds, mango, and more blueberries. I just feel helpless to my sugar cravings and appetite which I didn’t feel at all in days 1-19. Feeling very opposite of “food freedom” right now
  5. I am on day 2 of my second whole 30. My first was several years ago. I started this one because I have gotten back into a bad rut of unhealthy eating habits and have not been exercising like I should. I have run 3 half marathons in the past year and have my first full marathon coming up at the end of February. I had not even thought about how this Whole 30 would effect my training! Part of my problem is that I haven't been training and now I'm on an 8 week plan to get my miles in. I won't be doing the Whole 30 on race day, I'll be reintroducing things by then, but I will be for most of my training. I think eating sweet potatoes the day before long runs will be key for me but I hadn't even thought about race snacks. I currently eat a pureed applesauce pouch but I'm sure it's not compliant. I've read on here that a few people have found compliant electrolyte mixes and pouches, would you please share what they are? Can I buy them on Amazon?? Hearing that everyone's times are much slower while on the Whole 30 is a bit discouraging! I'm not a fast runner by any means but I do have a time goal in mind for my runs. I'm slower than I have been in the past right now due to not running for a while but I was hoping that would get better as I get back into it, however, it doesn't sound like that will happen while doing the Whole 30. Has anyone out there increased time while on a Whole30? During my last Whole30 I wasn't running but I was doing a lot of weight lifting and I got a lot stronger during my Whole30 so I was hoping to have the same positive effect this time. I appreciate any input, have a great day!
  6. I have been eating strict Whole30 (~95% compliant) for nearly 8 months now. It changed my life. A new problem has arisen however. 2 months ago I started crossfit again after over a year off. I was also working a desk job during this time. I left the job shortly after starting crossfit, and recently I have begun to push harder on workouts the last 2-3 weeks. I am completely wiped out. Brain feels like mush, I am sleeping longer than normal, sometimes much longer (11 hrs last night), yet I still feel tired and groggy upon waking. I feel like my body should be adapted to this activity by now, it doesn't feel like the normal "starting-a-new-workout-program sleepiness". I've done crossfit on and off for 4 years and have never felt like this. Which leads me back to diet. Any ideas here? Am I not eating enough carbs? I am constantly, ravenously hungry yet I eat a ton of fat and am most certainly fat adapted to some degree. I literally cannot eat any cleaner and I know I'm getting adequate rest, which is why I'm stumped. Any suggestions would be awesome!
  7. Hello Whole 30'ers! I could use some of your words of wisdom. I am on the re-introduction phase, specifically the Gluten free part and ....oh boy is my body sensitive. I had the following gluten free items: Gluten Free Hot cereal (1/4 cup) with walnuts (6) Gluten Free Chips (2 cups) with Guac (1/4 cup) I had those two items and my stomach was having aversive reactions (that afternoon and the next morning), I was also very lethargic. I had to take a mid afternoon nap, something I do not normally do. Has anyone else experienced these reactions or something similar? Is there something else that could have been in the food items that caused this? I am nervous that if even Gluten Free items may be off the menu, then for sure items containing Gluten will be as well and .....well I like some of those food items that have both. Just looking for some guidance and advice. Thanks in advance. Salena (Gluten Free may not be for me?)
  8. Hi All - I've been intrigued about this program for a while. Recently, I have been diagnosed with reactive hypoglycemia and my DR recommended 5 to 6 small meals a day with 25 to 30 grams of crabs on each meal. I have also been asked to include protein and good fats in all my meals as possible, to eat within an hour from waking up and to always eat before my workouts (I used to workout fasting). I am 5'/120 pounds, I can only consume so many calories and having to have 5 to 6 meals a day with 25 to 30 grams of carbs is not easy, I feel like I am constantly eating and losing weight seems almost impossible. I have always avoided carbs all together and, needless to say, but this has been an adjustment. I want to try whole30, but it restricts me from a lot of things that I am supposed to eat to maintain my sugars levels stable, like Greek yogurt, brown rice, bulgur, quinoa, whole wheat/grain bread, oatmeal, etc Any hypoglycemic friends out there doing whole30 want to share their experience and menu samples? I really want to give this a try. I would truly appreciate your insight and recommendations.
  9. I'm new to W30. I've had sleep issues for like 20-25 years. Sometimes I have trouble falling asleep but mostly it's staying asleep. I get anywhere between 3 and 6 hours sleep. I've been awake since midnight and it's only 9 in the morning. I've been looking up posts about insomnia and am finding taking a magnesium supplement could help. I have some that are 400 mg, serving size is 3 capsules in divided doses. Starting that today. Another thing is eating a carb with last meal. I've been just having protein and greens so I'll be adding a carb. I workout in the morning so my lunch includes a sweet potato. Would spaghetti squash or roasted carrots be a good choice for dinner? I am thinking too that I may need a small protein snack before bed. Does all this sound ok?
  10. BhaktiBellaLuce

    Potatoes/RSS Yes or no?

    I have been using thisprotocol for a year now with much success but recently fell during the holidays. A friend chalenged me to try Whole30. So here is my question with the potatoes. Why are they no good on Paleo and Primal but "ok" on WH30? Excerpted from Marksdailyapple.com What Is Resistant Starch? When you think about “starch,” what comes to mind? Glucose. Carbs. Elevated blood sugar. Insulin spikes. Glycogen repletion. Basically, we think about starch that we (meaning our host cells) can digest, absorb, and metabolize as glucose (for better or worse). Officially, resistant starch is “the sum of starch and products of starch degradation not absorbed in the small intestine of healthy individuals.” Instead of being cleaved in twain by our enzymes and absorbed as glucose, resistant starch (RS) travels unscathed through the small intestine into the colon, where colonic gut flora metabolize it into short chain fatty acids. Thus, it’s resistant to digestion by the host. There are four types of resistant starch:RS Type 1 – Starch bound by indigestible plant cell walls; found in beans, grains, and seeds. RS Type 2 – Starch that is intrinsically indigestible in the raw state due to its high amylose content; found in potatoes, bananas, plantains, type 2 RS becomes accessible upon heating. RS Type 3 – Retrograded starch; when some starches have been cooked, cooling them (fridge or freezer) changes the structure and makes it more resistant to digestion; found in cooked and cooled potatoes, grains, and beans. RS Type 4 – Industrial resistant starch; type 4 RS doesn’t occur naturally and has been chemically modified; commonly found in “hi-maize resistant starch.” It’s almost certain that different RS types have somewhat different effects on our gut flora, but the specifics have yet to be fully elucidated. In general, RS (of any type) acts fairly similarly across the various types. Where Do We Get It?We can get RS from food. The richest food sources are raw potatoes, green bananas, plantains, cooked-and-cooled potatoes, cooked-and-cooled-rice, parboiled rice, and cooked-and-cooled legumes. We can get RS from supplementary isolated starch sources. The best sources are raw potato starch, plantain flour, green banana flour, and cassava/tapioca starch. Raw (not sprouted) mung beans are a good source of RS, so mung bean starch (commonly available in Asian grocers) will probably work, too. The most reliable way to get lots of RS, fast, is with raw potato starch. There are about 8 grams of RS in a tablespoon of the most popular brand: Bob’s Red Mill Unmodified Potato Starch. It’s also available at Whole Foods. For an exhaustive compendium of RS sources, check out this PDF from Free the Animal. What Does It Do for Us?Like any other organism, gut bacteria require sustenance. They need to eat, and certain food sources are better than others. In essence, RS is top-shelf food for your gut bugs. That’s the basic – and most important – function of RS. What Are the Health Benefits of Consuming RS? What does the research say?Preferentially feeds “good” bacteria responsible for butyrate production. It even promotes greater butyrate production than other prebiotics. Since the resident gut flora produce the butyrate, and everyone has different levels of the different flora, the degree of butyrate production varies according to the individual, but resistant starch consistently results in lots of butyrate across nearly every subject who consumes it. Butyrate is crucial because it’s the prime energy source of our colonic cells (almost as if they’re designed for steady exposure to butyrate!), and it may be responsible for most of the other RS-related benefits. Improves insulin sensitivity. Sure enough, it improves insulin sensitivity, even in people with metabolic syndrome. Improves the integrity and function of the gut. Resistant starch basically increases colonic hypertrophy, making it more robust and improving its functionality. It also inhibits endotoxin from getting into circulation and reduces leaky gut, which could have positive ramifications on allergies and autoimmune conditions. Lowers the blood glucose response to food. One reason some people avoid even minimal amounts of carbohydrate is the blood glucose response; theirs is too high. Resistant starch lowers the postprandial blood glucose spike. This reduction may also extend to subsequent meals. Reduces fasting blood sugar. This is one of the most commonly mentioned benefits of RS, and the research seems to back it up. Increases satiety. In a recent human study, a large dose of resistant starch increased satiety and decreased subsequent food intake. May preferentially bind to and expel “bad” bacteria. This is only preliminary, but there’s evidence that resistant starch may actually treat small intestinal bacterial overgrowth by “flushing” the pathogenic bacteria out in the feces. It’s also been found to be an effective treatment for cholera when added to the rehydration formula given to patients; the cholera bacteria attach themselves to the RS granules almost immediately for expulsion. Enhances magnesium absorption. Probably because it improves gut function and integrity, resistant starch increases dietary magnesium absorption. What do user anecdotes say?Improves body composition. I’ve heard reports of lowered body fat and increased lean mass after supplementing with or increasing dietary intake of RS. Seeing as how RS consumption promotes increased fat oxidation after meals, this appears to be possible or even likely. Improves thyroid function. Many RS supplementers have noted increases in body temperature, a rough indicator of thyroid function. Improves sleep, conferring the ability to hold and direct (in real time) private viewings of vivid movie-esque dreams throughout the night. I’ve noticed this too and suspect it has something to do with increased GABA (gamma-aminobutyric acid) from the increased butyrate. Another possibility is that resistant starch is feeding serotonin-producing gut bacteria, and the serotonin is being converted to melatonin when darkness falls. Increases mental calm. Many people report feeling very “zen” after increasing RS intake, with reductions in anxiety and perceived stress. The latest science indicates that our gut flora can impact our brain, and specific probiotics are being explored as anti-anxiety agents, so these reports may very well have some merit. Are There Any Downsides?For all the success stories, the message boards are also rife with negative reactions to RS. They take it, maybe too much to start, and get gas, bloating, cramping, diarrhea or constipation, a sense of “blockage,” headaches, and even heartburn. I think RS supplementation may be a good measuring stick for the health of your gut. Folks with good gut function tend to respond positively, while people with compromised guts respond poorly. The gas, bloating, cramps and everything else are indicators that your gut needs work. But it’s not the “fault” of resistant starch, per se. What to do if you’re one of the unlucky ones? You’ve got a few options:You could skip it altogether. I think this is unwise, personally, because the role of fermentable fibers, including RS, in the evolution of the human gut biome/immune system has been monumental and frankly irreplaceable. There’s a lot of potential there and we’d be remiss to ignore it. You could incorporate probiotics. You need the guys that eat the RS to get the benefits of consuming RS. And sure, you have gut flora – we all do, for the most part, except after colonic sterilization before a colonoscopy or a massive round of antibiotics, maybe – but you don’t have the right kinds. Probiotics, especially the soil-based ones (the kind we’d be exposed to if we worked outside, got our hands dirty, and generally lived a human existence closer to that of our ancient ancestors), really seem to mesh well with resistant starch. You should reduce the dose. Some people can jump in with a full 20-30 grams of RS and have no issues. Others need to ramp things up more gradually. Start with a teaspoon of your refined RS source, or even half a teaspoon, and get acclimated to that before you increase the dose. You could eat your RS in food form. Potato starch and other supplementary forms of RS are great because they’re easy and reliable, but it’s also a fairly novel way to consume RS. You might be better off eating half a green banana instead of a tablespoon of potato starch. My ExperienceThe first time I tried potato starch, I got a lot of gas. Not the end of the world, and I realize gas is a natural product of fermentation, just unpleasant. It died down after a few days, but it was only after I added in some of my Primal Flora probiotic that I started seeing the oft-cited benefits: better sleep, vivid dreams, a more “even keel.” Now, I do potato starch intermittently. I’m very suspicious of eating anything on a daily basis. I tend to cycle foods, supplements, exercises, everything. Gas production goes up every time I re-start the potato starch, but not unpleasantly so and it subsides relatively quickly, especially when I take the probiotics. So there’s a learning curve to RS. It’s not a cure all, but neither is anything else. It’s merely an important, arguably necessary piece of a very large, very complex puzzle. Resistant starch is vitally important for gut (and thus overall) health, but it’s not the only thing we need. It’s likely that other forms of fermentable fiber (prebiotics) act synergistically with RS. Hey, it’s almost like eating actual food with its broad and varied range of bioactive compounds, polyphenols, fibers, resistant starches, vitamins, and minerals tends to have the best effects on our gut biome! You can certainly enhance the picture with isolated refined resistant starches and fibers like unmodified potato starch, but they can’t replace what our bodies really expect: the food. Let me know what you think, and I hope you find this guide useful. What’s your experience been with resistant starch? Good, bad, neutral? Let’s hear all about it! Read more: http://www.marksdailyapple.com/the-definitive-guide-to-resistant-starch/#ixzz3yPMH6kIH
  11. Hello all! I'm on day 14 of my first Whole 30. In general, things have been great! I feel so much better eating a clean diet and I'm really happy I did this. There is only one problem.... I can't seem to kick my carbohydrate addiction. Now, I know it's recommended to eat starchy vegetables. The thing is, I'm already doing that and it isn't helping. It's to the point that when a craving hits (for things like bread, pasta, honey nut cheerios, oatmeal...) nothing I do to try and distract myself works. I know I am not hungry, as I always feel good and satisfied after my meals. I know I feel good, it's just my brain won't stop WANTING the carbs. I almost feel borderline depressed during a craving. I do a modified Crossfit program 5-6 days a week, and while I don't think it's realistic for me to eat completely Whole 30 forever (I plan on sustaining it 80/20), I did want my Whole 30 to help me better resist carbs so I can incorporate more clean foods that would benefit my workouts. Most people on here struggle with sugar cravings, but since I wasn't a big sugar eater before I haven't had that issue. I am struggling more so I think because I was raised in an off-the-boat Italian family where I was eating carbs very often as a child. Now as an adult, prior to Whole 30 I was on a pretty healthy diet in my opinion and only ate carbs maybe 3x per week. Nothing excessive. So why do I want them so badly now!? Someone tell me how to get through this.
  12. Ok, so I am on day 35 of a committed Whole45 but now realized I will have to either start over or go on for at least another month or two. I have been 99% compliant (there have been a couple breakfasts out at restaurants that I ordered smartly but you just never know) PLUS two incidences of technically compliant, but discouraged, potato chips. One of them was last night and my breaking point for sure. I know it took me a few weeks to really grasp the meal template and timing guidelines. I thought I was eating enough, but I am sure now that I wasn't. Plus I wasn't eating enough starchy vegetables in the beginning, and too many nuts and fruits for sure. I had a couple weeks of kinda blah but nothing horrible. I wasn't working out, but looking back I wish I had bc what was to come was so much worse. I went into week 2 1/2-3 trying to reduce nuts and increase sweet potatoes and less sugary fruit. It was ok but I have suffered from almost constant headaches for the past 2+ weeks. Also, I am have become more constipated after being unusually regular the first couple weeks (which was a welcome improvement!) Adding in the starchy veg has helped with sleep, but I have also given myself permission to eat closer to bedtime so I am going to bed full and not hungry. I still get up to pee at least once per night. This pattern continued until last night when I was getting another headache mid-afternoon. The only cause I can realistically determine for these headache, fatigue, and sleep disruptions is that I am just no eating enough. Im simply hungry. This is frustrating beyond belief bc I am eating so much! My day yesterday was: 1 HB egg, one chicken sausage and 2 T of avocado pre-wo BIG green salad, HB egg, another sausage, more avocado and 1/2 cup diced roasted sweet potato post workout 2 cups coffee with cinnamon few chunks of cantaloupe,1/2 cup of blueberries and 3 raw broccoli florets about an hour later with a big green iced tea and green powder 1.5 cups broccoli/carrot slaw with 3 T homemade mayo, 1 T capers, and 1/2 cup canned salmon for lunch Lara bar at Costco bc I was starving an hour later while shopping had a hot green tea and tons of water after to try and stave off hunger broke down in car later and had another Lara bar (from the box I bought at Costco) AND an turkey cranberry Epic bar.. I couldn't believe I was STILL so hungry. Went grocery shopping with husband and began CRAVING potato chips. Bought a rotisserie chicken and a bag of Terra original chips and literally started eating both in the store.. it was a scene for sure. Between my husband and I we finished the bag on the way home. Had more chicken for dinner and an Asian pear (craving sweet and crunchy!) My husband had salad but nothing about it appealed to me. After that sugar bomb I was craving more. ATE ANOTHER LARA BAR and about 1/2 cup sprouted pumpkin seeds and unsweetened coconut chips. This was a frustrating night to say the least. I feel like I have reawaken my sugar dragon and have to start all over. I feel like it all stemmed from my hunger mid afternoon, but I can't imagine I didn't eat enough! This got me googling after my "binge" and I realized I am a classic sugar burner and this is why this Whole30 has been such a struggle. I have limited my carbs too much without significantly increasing my fat/protein. My protein choices are typically lean and I add fat but obviously not enough. Does anyone have tangible lists or suggestions for how to transition to being a fat burner (which is clearly what my husband is, he has been doing this with me and has had zero issues.. drives me nuts) I think I need to stay under 100g of carbs a day, but whats the best way to do this? No fruit only starchy veg? How many and when? How much fat and protein at each meal? more than the Whole30 template? I honestly can't go 4-5 hours without eating and NOT get a headache, how do I get there??! I haven't lost a lb during my Whole30, and last nights binge is not a classic example of my eating, usually much cleaner and on template, I swear! I think I may have gained at least bloat weight or actual weight. I know I am clocking in at 2000 cals each day, even thought they are on template.
  13. I know W30 is not a "ketogenic plan" per se, but isn't ketosis a positive benefit to a great W30? In theory, unless we are eating high sugar fruits more than once a day, or moderate sugar fruits mutliple times a day, ketosis should be almost automatic, right? I've seen a couple of posts where W30 is called out as "NOT a ketogenic plan" but isn't that an oversimplification? Shouldn't we want ketosis during our W30? Thoughts?
  14. I just started Whole 30 yesterday. Was eating Paleo for a year and needed to jump back on it. The caveat is I'm running NYC marathon Nov 2nd. I have to do an 18 & 20 mile run during the 30 days. I want to stick with the program but concerned about fuel. What can I eat during my long runs? I typically have been eating Organic energy chews and Organic energy gu’s, http://www.honeystinger.com/. I'm fine with only drinking water, but it's harder in terms of the food part. Any help would be great. I'm going 16 miles this weekend. Thanks, Caroline
  15. I have tried to start a whole 30 several times... in the past 18 months I've gained nearly 80lbs and my have found myself extremely addicted to sugar. It calms my anxiety and gives me boost emotionally. I don't have it in my house but like most addicts I'll go out of my way to get a hold of it. Does anyone have expreience detoxing off a severe sugar addiction and helping me focus on getting through a whole 30 without constant failure and disappointment.
  16. Hi! I'm struggling to find a balance in the amount of carbs I eat. I find that I'm very sensitive to this. I've been eating a diet consisting primarily of oats, white rice, frozen veggies, salmon and chicken over the last couple of years. Very low fat. I decided to try paleo because I've been really bloated for several years and lately I've lost alot of energy and get sleepy after meals. But after almost 3 weeks of strict paleo I just feel even worse. My muscles are really weak. I can't excercise anymore, even walking for 30 min is challenging. The first few days I ate pretty low carb. I felt amazing on the first day. No bloating after the meals like I used to have after oats or rice. But on day 3 or 4 I started to feel really dizzy and weak and it just got worse. I tried increasing the amount of carbs with some sweet potatoes. That gave me some energy but also made me bloated and cranky. I reckoned it had to do with fat adaption so I've been eating fairly low carb, maybe around 2-3 sweet potatoes a day. But now I feel like a wreck really. I have brain fog and feel weak all the time. I'm starting to question wether my body is just not suited for a high fat diet or not. Anyone recognizing these problems? Would really appreciate some feedback! Thank you! Typical day: Breakfast: 5 eggs, spinach, mushrooms, 1 sweet potato, 3 tbl spoons of coconut oil Lunch: 1 lamb steak, 1 sweet potato, mixed veggies, 3 tbl spoons of olive oil Dinner: something similar to lunch
  17. I'm on day 7 of my first Whole 30. I have been going to a high intensity boot camp style class & lifting weights for several months. According to the timeline, it's normal for workouts to be tough at this point. I told my trainer today, and she suggested that I eat a Larabar or carb before exercise. I know this isn't Whole30 recommended, but my workouts have been suffering since Day 1 and my muscles are more easily fatigued. It makes sense to me that my body needs some carbs to fuel an intense workout. I've been eating sweet potato afterwards, and I immediately feel soooo much better. I'm also worried that I will lose some of the muscle I've worked so hard for if I'm not able to give it 100%. Should I add some carbs pre-workout or stick to the protein only and my body will get used to it?
  18. Hi, and I hope everyone's Whole30 is going well! I'm a pretty serious mountain biker and rock climber, and eating Whole30 in tandem with my typical training (climbing three times a week and riding three times a week, with one sprint workout weekly) results in really optimal body composition for me. It's helped me get stronger climbing than I've ever been, and I feel great on my bike. My question is this: once I've reached my ideal body composition, how do I stay there? It's not weight that I'm thinking about, it's my lean mass-to-fat ratio. Because once I get really lean and strong, it becomes more difficult for me to make it between meals, and I'm eating until I'm completely satisfied at every meal. I'm wondering if I should increase my carb intake at this point, or if I should increase my fat intake? Any thoughts would be greatly appreciated!
  19. Hi, I need emergency help. I am on day 17 of whole 30. Have been lax paleo for about 3 months. Squeky clean now. My body has switched to fat burning mode- I am no longer hungry between meals and on some days do feel energy. I train a total of 7-11 hours per week, with 2 rest days. 1-2 hrs weights and the rest is high intensity Taekwondo (45 minutes of sparring, rest of time on forms and weapons) as well as a couple hours of LA Boxing. Day looks like this: 5:30-6:30 Warm up w/weights and short bursts of cardio 6:30-7:30 kickboxings (sometimes) 7-8:30 PM Taekwondo (SParring 45 mins, forms and other training rest of time) Random hour of kickboxing thrown in day where it can fit I'm getting about 50-100 G of carb a day when I am recording what I eat via fooducate. Could be off. I need to know if: I should eat before my AM weight session. If so, do I include carbs? I don't want to come off of burnig fat for fuel When should I eat dinner? If I eat when I get home at 5 or 6 I can't function properly in training. I feel like it's bad to eat a whole dinner after training though... but I want to make sure I'm getting enough nutrition. I'm chasing a world title and the amount of time I work out isn't going to change. I'm willing to wake up 3 or 4 AM to eat if I have to.... don't care. I keep getting conflicting info from Whole 30 vs. other paleo sources on what to eat. Balancedbites said to eat more carbs. I just need to know when, and how much. I was really dizzy this AM after a pretty intense cardio burst that last about 10 minutes. Only source of fruit I usually have is grapefruit or lemon/lime due to nutritionists advice while battling candida. I ate a banana out of desperation today due to feeling like I was going to fall out around 10 AM. I've been eating a small portion of egg, butternut squash, and sausage scramble about a half hr before weights in AM and then finishing the rest after my workout (30 minutes after) but after today I noticed that I didn't feel so great. All other meals are usually at 12PM, 4-5 snack of jerky or nuts, 9 PM dinner. Thanks. sorry I'm desperate.
  20. kostyalevin

    Hungry a lot

    Hey all, this is probably gonna be long, but I would appreciate some help! (also please excuse any errors in language, English is not my first language) I am now at the end of day two of the whole30 program, and I am really, really hungry. I am wondering if this is just something caused by the lack of grains (I usually eat a lot of bread, 6-8 slices a day) and that it's something that my body has to adjust to, or if there is something that I can do about it. What I've been eating: Day one: Breakfast 2 egg omelette with spinach and 1/2 avocado 1/2 apple Lunch 2 sweet potato cups (http://swisspaleo.ch/sweet-potato-cups-filled-with-chicken-curry/) with 1/4 butternut squash and 1/2 bell pepper Snack half a meatball (I was so hungry but dinner was supposed to be in less than 1 hr) Dinner 1 beef steak, cooked carrots, 2 sweet potato cups 10 strawberries Day two: Breakfast 2 sweet potato cups, cooked carrots post workout (1 hr cardio +weight lifting) frozen berries, almond milk, spinach, wheat grass Lunch plate full of spinach and arugola, half a bell pepper, 1/4 avocado, 1 cooked egg, olive oil for dressing Snack almonds Dinner 1 chicken filet with mixed vegetables (onion, zucchini, bell pepper, garlic) with spices and water+coconut flour to make it "saucy" 1 hr after dinner I had another serving of this with 1/4 avocado It is now half past 9 pm and I feel like I am starving. I've had a history with eating disorders and I'm scared that I might be undereating, which I feel is kinda dangerous for me. Does anyone have tips on how to improve my whole30 experience, and maybe some things that I could eat now?
  21. I've been searching for advice on this throughout the forums, and so far I haven't found a helpful answer. I'm wondering what would be an appropriate amount of carbohydrates for me to have daily. I am a 20 year old, 143lb, 5'2 female. I think most would consider me very muscular. I spent several years competing in figure (similar to bodybuilding.) I lift weights for 45 minutes 5 days most weeks. 4 days would be the minimum. My weight workouts are heavy and I push myself hard. I typically rest 30-60 seconds between sets or superset. I also do low intensity cardio either on the eliptical, treadmill, or mountain bike 5 days per week for 45 minutes and I do one sprint workout per week...either running sprints or jump rope, the intervals are 20-30 seconds maximum effort with 30-60 seconds rest, or I jump rope between weight sets. I do 8-20 sprints total in one workout. I am a personal trainer so I spend most of the day on my feet and I go for 45-60 minute walks in the evening several times per week. Also, I should mention that I am a sugar addict, and along with weight loss, beating my addiction is a HUGE goal. Currently, I am eating two eggs first thing in the morning on weight training days before my workout. After my workout, I have a serving of meat or eggs and a small-medium sweet potato with coconut butter. On non-lifting days, I do not eat a sweet potato. The only other major sugar or starch I eat is an occasional half cup of strawberries (usually with breakfast on non-lifting days) or roasted beets in my salads. I would love to hear some different opinions on whether this is too many carbs or not. I really appreciate any input!
  22. Michellern01

    Ever slip up...ever?!

    I messed up today! Had family over, are my seperate dinner (which was yummy and delicious) cake didn't look appealing but I gave in and ate a dairy free "so delicious" brand coconut ice cream bar with wheat and sugar. Agh! It indeed sparked my sweet tooth! Do you all ever mess up? Seems everyone is so dedicated, which is good, but it's hard! Also, I am wondering about the fruit, many say limit it as much as poss. If we do that, isn't this an Atkins plan then? No carbs, at all? I do feel great, one week in I'm guessing I'm down 5 lbs. :-)))
  23. paleolala

    Macros

    Hey all, I'm at day 35 (aiming for w100) and I know you're not meant to calorie count during the whole 30, but I've just plugged in the last few days of eating to see where my macros are sitting after a particularly lacklustre crossfit session tonight. I wanted to check what kind of a mix I'm sitting at with my new eating habits and see if there is room for improvement anywhere. I wondered if anyone has recommendations for a suggested macro mix for someone who is pretty active (a bike commuter + 3-4 crossfit sessions, a run and a bikram class a week), but with quite a bit of body fat to lose? I've been lacking a bit of discipline and sneaking in a bit too much fruit and a few too many nuts lately and I want to get these under control and make sure I'm getting all the fuel I need. I'd like to be able to tweak my intake slightly to maximise my performance, but I'd also love to start slimming down. Would love any advice! Thanks!
  24. So, today is day two for me. I am normally a very clean eater, mostly paleo plus dairy. But lately for the last two-three weeks I have found myself indulging in candy, cake, etc. So I decided enough was enough and here I am. I need this and I feel mentally great already just knowing that I am back on track and I have a plan! But I have some basic questions maybe some of you more experienced folks can answer. 1. Is it normal to pee more often? I feel like I haven't had a whole lot more water than usual, but I have noticed more trips to the bathroom. 2. I have had a low grade headache since yesterday. I assume this is normal.... any tips? 3. Today for lunch I had a salad with pork at Chipotle topped with guacamole... and I feel so icky and have a stomach ache. I wonder if the fat triggered something? I have gall stones but I can usually avoid attacks... think this is related? 4. Just to be clear, I should have protein before I workout and a protein (plus optional carb) after? I workout at 5am and have to be at work by 8, so there isn't a lot of wiggle room for post workout snack and then breakfast. Can I make breakfast my Post workout snack/meal? 5. I know a snack isn't recommended but I"m a teacher and lunch is at 10:45 am. I need a snack to make it through to dinner usually.... what type of snack should I have? 6. I wonder if I am eating enough carbs? I am very active and cross fit or run 6 days per week. It's only day two, but I want to make sure I"m eating enough. Thoughts? Thank you so much to all who take the time to read and answer!!! <3
  25. I am on day 3 and feeling great! I have been having eggs, meat, and a piece of fruit for breakfast; my special salad for lunch (arugula, a fermented veggie like kraut or beets, pea shoots, lemon juice, olive oil, and leftover meat or canned tuna), and meat and lots of veggies for dinner. Before bed I have a small snack - a carrot, 1/2 an apple, or a handful of nuts. Everything is going well except that I couldn't get to sleep last night (Day 2). I know from experience that I need more carbs than a lot of people, and I can't do extreme low carb without suffering from insomnia and depression. I don't want to eat too much fruit.... Today I have eaten 1/2 avocado, 2 figs, 1/2 cup of raspberries, and I am having a sweet potato with dinner. Any other suggestions about getting enough carbs without cheating or overdoing it on the fruit? Anyone else have this problem? (I did a search for 'carbs' in this forum, but didn't find anything useful).