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Found 14 results

  1. Whole 30 for a Dancer

    Well i've been searching for this info throughout the forum and didn't find something quite helpful. Im on my 2nd day of Whole 30 ( I started on the 1st of July but accidentally had a zip of beer.. just one zip and decided to start over.. or what I call a Whole 32) I need help with meals, pwm, timing etc... Ok so here's my daily routine. I wake up at 9:00 am, drink collagen and have breakfast between 30 0r 40 min from waking up, then I prepare myself to go to my dance school. My schedule looks like this: Jazz 11:30-13:00 Ballet 13:00 - 14:30 Break (I usually use this time to eat, have a cup of coffee and do some work, i'm also a designer) Lyrical Jazz 16:30-18:00 Hip-Hop 19:30 - 21:00 Go back home and have a shower, prepare dinner and clean So I really don't know what to eat when?... I mean when should I have pre workout or post workout meals?? Any Suggestions?? I go to bed at 12:00 most of days... This is what my most busy day looks like... some days... like today I came home early cause had some office related work to do.. and my dancing finished at 14:30. I really will appreciate your suggestions. Thank You guys. Much Love -Meiyonce
  2. Meal Portion help!

    Hello!!! I am on day 7 on my second try of the whole30! Last time I only made it to day 17:) this time around is a little different and today was the first day that I felt somewhat "normal" after starting. Quick background on my health, I am an avid gym goer. I lift weights 5-6 times a week and do cardio 4-5 times a week. I just recently competed in my first ever body building competition and I was following a very strict meal plan (same thing everyday for a month, one cheat a week) type thing. I really did enjoy the challenge of body building but I know it took a toll on me mentally and physically. I was very happy before the competition but now I struggle with body image and I was having trouble sticking to my meal plan the last two months. I would fluctuate a lot and often eat tons of sweets or junk I wasn't supposed to have and cue vicious cycle. So I decided to try whole30 again because I want that better relationship with food and who wants to be on a meal plan forever? My struggle basically has been with portion sizes, I know I want to eat on the higher end of the template because I have an active job (teacher) and I still am in the gym a lot doing heavy lifts and cardio (my therapy) I just feel as if I'm over eating. It's odd to go from counting and writing everything to I can eat whatever, I know that first few days I took advantage of that even though it was all whole30 compliant foods. So here is a typical day for me (I don't do nuts or nut butters because it's a no no for me) Day 7 - Breakfast - 1egg/ground turkey/hash (pots/peppers/mushrooms) Lunch - turkey/spaghetti squash/Apple PreWo- 3 fried eggs /coconut oil /mayo/ Snack- banana Post wo -turkey burger/sweet potatoe fries snack -1.5 serving turkey/ 1/2 serving mashed golden potatoes Dinner - tuna salad /carrots/guac/Apple This is a fairly typical day for me. I feel like I'm snacking a lot and need to focus on bigger meals. My only issue is I can almost ALWAYS say yes to steamed broccoli and fish and I can feel a difference between being just "tired" and feeling weak. Any information or tips will definitely help!!
  3. I am on day 3 and I have been really hungry basically since I started. When I eat I feel like I have eaten too much but then 30 minutes later I feel like I need to eat again. Should I have a snack when I'm hungry or should I try to ignore the cravings? Is it better to eat larger portions at meal times and try not to snack as much or are a few light snacks between meals okay?
  4. I'm on Day 11 of my first Whole30. All is going well except for a feeling that I'm eating too much food and need help with portion sizes. The concept of no weighing, measuring and counting calories probably makes sense for 99% the people following the Whole30 but it's a real struggle for me. Most of the recipes in the Whole30 book serve 2 and are made with 16oz of protein....but 8oz of protein is much larger then the palm of my hand. I've been eating half the recipe but I'm not sure what to do when I'm not making a recipe....eat 8oz or a palm size (3-4ish oz)? Also, a thumb or two of fats per meal is totally lost on me, especially if I'm using a liquid oil. How do I get a feel for a thumb full of a liquid if I'm pouring it into a pan and it spreads all over? What I'm trying to ask: Is it against the rules to portion with weights (ounces) and measurements (tsp or tlbs) since a "palm" and a "thumb" are pretty abstract for a Type A personality like me. If it's not against the rules, can some give me some guidance? Also, for some of the "sauce" recipes that make 2 cups (like the romesco sauce) should I consider it a "fat" and what is a portion...? Thanks in advance for your help!
  5. Hello Whole30 world! Glad to meet everyone and join the group. Excited and also SO nervous to start. My girlfriend and I are starting on Wednesday (2/3), and I'm trying to prepare as much as possible. I have a few questions I was hoping someone could help me with. I searched and searched through the forums but I couldn't quite find exactly what I'm looking for. Backstory: I am almost twice the size as my partner (I'm 5'9" and approx. 175lbs - she's 5'0" and approx. 105lbs). I am always hungry, all the time (even for boring food like steamed fish), and she is literally never hungry ever, and I have to ask her if she's done with her 1/2 eaten plate of food I just cooked...she always is.... Also, i plan every meal, and she helps buy/cook. So I'm planning this month out as a party of 2. Questions below: 1. Should we be using the same portion sizes for our meals? Seems off to me to make someone so small eat as much as me, but I understand it's part of the process that is the same for everyone. Should she force herself to eat more than she would prefer? 2. I have seen in these forums that the "eating every 2-3 hours" route is not encouraged on a daily schedule (even if it's a healthy snack/minimeal...mini meals are for random occurrences of hunger?). The Whole30 book explains that your body is relying on sugar for energy instead of burning fat. I have been on a no-sugar/all fresh produce & lean protein diet (although very very bland) for a month now, and I still really need 3 meals with 2 small healthy snacks a day or I get sluggish. I'm drinking about 100 oz of water a day as well. Can someone help me with how this will change on the Whole30? 2a. I can eat at 9am and 1pm, but my dinner will not be available to me until 7:30pm given my work schedule. Is this one case in which I will need a minimeal every day around 5pm? 3. I work out every morning 6:30-7:30am. Do i need a post-workout meal AND a full breakfast? They would only have an hour space in between. 4. If you don't like avocados, what's your best fat alternative besides olives? Seems like it's just nuts? Thank you so much! Can't wait to shop!
  6. I'm on Day 2 of my first Whole30 and am following the Week One Meal Plan in the book. The problem is that it seems like the portions are HUGE and I can't finish my meals because I am too stuffed. I've re-read the plan several times to make sure I was reading the portion sizes correctly, but it is a ton of food! Has anyone else had this issue?
  7. Hi All, Pre-Whole30 I normally did very well with smaller, protein rich meals/mini-meals during the day. (3-4) I've been working hard to adjust to larger meals and no inbetween snacking. But by the 2nd week I found I was still hungry between meals. I adjusted by eating more (protein/fat) at each meal. (And I do pre and post meals around my walking workout.) However, I feel I am "stuffing" myself at each meal now, only to have actual hunger pains (not appetite, but hunger) as early as 3 hours after the last meal. For example, for breakfast at 8 am today I ate two proteins: 1 large egg omelette with 1/4 cup mushroom, 1 cup supergreens and roasted cabbage... made w/avocado oil 1/2 Turkey burger patty 1/2 roasted sweet potato with walnut oil & cinnamon 1.5 cups decaf coffee with regular (full fat) coconut milk & cinnamon By 11 am I have strong hunger pains and rumblings in my stomach. But I'm eating so much more than I ever have? (I'm also fearful that now I'm gaining weight, not losing...but I am trying not to worry and I don't weight myself.) Thanks for any and all support! (I'm on day 18.) ----------- PS That breakfast above is after a pre and post workout meal and Lunch/Dinner is usually more food... Last night's large dinner plate was spilling over with: 1 turkey burger with 1 strip of bacon, avocado slices, homemade ketchup 1 cup roasted cabbage, huge grilled portobella mushroom cap, handfull homemade baked potato wedges 1 peach (in season here)
  8. Portions

    Don't know how I got this, but I was under the impression there was no measuring, no counting calories etc so I was eating what I wanted when I wanted within the guidelines. My wife pointed out to me that I had eaten about 2,000 calories of cashews in two days and that that was impossible to do on any diet. So I went back and re-read the basics and now am still confused. Especially after reading that there is no snacking. So, is there snacking, is there portion control? If so, this is like a lot of other diets that simply eliminate bad carbs and sugars. Help me understand this please. Thank you.
  9. I just got done my 1st Whole 30. My goals for my Whole 30 were to develop a healthy eating plan and reduce belly fat. I feel as if I am developing a healthy eating plan, but I still have a lot of questions. Also, at this point my belly fat has increased. Here is a little bit about me: I get 8-9 hours of sleep every night I work out at crossfit 3x a week I have a sedentary job I was a vegetarian for 6 years and a low-fat vegan for 2 years. I just started eating meat 5 months ago. During my 1st Whole 30 (1/3/2014-2/3/2014) my schedule was the following: (These are approx.) 5:30am – 2-3 eggs and a ½ cup greens 12:30pm – palm sized protein cooked in 1 cup of greens ½ tablespoon of fat 4:30 crossfit (2x a week) 7:00pm – palm sized protein 1 cup of greens ½ tablespoon of fat and seasonings (About 6 times in the month I would crave nuts and eat about ¾ cup per day) Whole 30 results: I did not lose any weight or inches. I did enjoy eating this way and want to continue. I just would like to lose the belly fat. After my whole 30… (8 days since my whole 30 ended) 5:30am: I rarely wake up with hunger pangs. But, in order to get my hormones going I eat a few bites of left overs and a cup of bone broth. 10:30am: My stomach starts to growl and I will eat my 1st meal. This is a 1-2 palm size portion of meat and a cup or 2 of greens. (Usually kale or collard greens) Plus about a handful of sweet potatoes or butternut squash cooked in coconut oil. I cook the greens in left over fat from the bone broth. Usually 2-3 tablespoons for 5 days worth of greens. After this meal I don't feel full, but I stop myself from eating because I fear I will be eating too much. 7:30: I don't usually feel hungry, but I try to force down food because I don't want my body to live off one giant meal. … Unfortunately, the past couple nights this has turned into sitting and eating almonds and cashews out of frustrating trying to figure out how to eat. My questions are as follows… Should you eat 3 meals (following the portion template) even if you aren't hungry? Should you wait to eat until you are hungry so you know when you are full, even if this means skipping a morning meal? Should you keep eating until you get the full feeling even if it's more than the high end of the template? Is two meals a day okay? Why would you gain belly fat on the Whole 30? Thank you for any and all help. I really loved reading ISWF. I love the concepts, I'm just having a hard time putting the pieces together. I also wanted to do the whole 30 to DE-STRESS about food.
  10. Meat Fat vs. Cooking Fats

    I am beginning my first Whole30 journey on Monday! In preparation I have been making "practice meals" and trying out different foods so that I don't panic on Monday when I have to buckle down. I also see this as a way to prep my body for the change a little bit before nixing all the non compliant foods. So, as I have been perusing the website, forums, and resource blogs for about a week now, I have one recurring question. Do I need to add the same amount of fat regardless of what meats I am eating? It makes sense that I need to add fat when eating a lean chicken breast or tuna fish, but what about fattier meats? I made chicken thigh skewers on the grill last night and they were pretty fatty on their own...it was a struggle to add MORE fat to that meal without feeling queasy. I can't imagine adding even more fat to some beef cuts either. Can you clear this up for me? Further, hoping to understand the meal planning guide--am I to choose one added fat source per meal, or cooking fats/butters in addition to Olives/nuts/avocado etc.? Thanks in advance! PS - are tomatoes a fruit or a vegetable?
  11. Hi! I'm pretty familiar with paleo eating, since I've been eating mostly primally since January of this year. I'm starting the Whole30 and have three questions: 1. Protein: On the Vegetarian list, dairy (yogurt/kefir) is listed as an acceptable food, but this seems to be frowned upon in the general Whole30 plan. Why is this ok for vegetarians? Is it because we need animal-based protein? If I eat seafood occasionally, do I still need dairy-protein? (Sorry- that was more like 3 questions in 1 ). 2. Fat: The meal template has a recommended amount of fat per meal, but how many fats should we aim for in a meal? Can I have 1/2 avocado and 1/4 can of coconut milk in the same meal, for instance? Is there no set rule, basing the amount off of satiety? 3. Gum: Is it acceptable to chew gum after dinner while cleaning up in the kitchen, in order to avoid the temptation to snack/eat dessert? Or is gum yucky enough that it's not a good way to avoid over-eating?
  12. How much is too much avocado?

    I love avocado for its versatility and obviously taste. However, am struggling to figure out how much is good and how much is over-doing it. I know it depends on body composition, but are there any other guidelines? how much is too much healthy fat?
  13. So I'm confused. I know the template says a fat serving is the size of your thumb, I'm only 5 ft and have a pretty small thumb. Besides the health benefits I do really need to lose weight so I want to keep my fats in check. How many teaspoons or tablespoons does a thumb equal? Having trouble visualizing.
  14. My (live-in) boyfriend and I are on day 13. So far, things have been going really well. The first week was a bit of a shock with regard to the amount of time it took to shop/cook/prepare 3 meals a day, but that's partly because I love to cook, and didn't want to settle for anything less than delicious, diverse meals, and we were still getting the hang of portion sizes. During week 1, I was cranky, irritable, tired, and spending most of my free minutes banishing the sugar dragon. He was happy as a clam, eating meat, trying new things and generally had no real lethargy. Week 2 has been different. I feel amazing - so much energy, loving the food, finding new recipes daily. He, however, is having difficulty sleeping, lack of energy and just confessed to me last night that he has been feeling hungry ALL the TIME (except immediately after meals). We are both committed to the 30 days, so there is no doubt in my mind that he will see this through, but he is really starting to doubt why we're doing this. My first hunches are these, but I wanted to check in to see what y'all thought: 1. He isn't eating enough. He weighs 100 lbs more than me and I am feeding him the same meals I am eating (give or take 1/2 serving). 2. He isn't eating enough carbs. He is not a sweet potato fan, although he has been eating them in hash and as sides (I roast them with ground chipotle). 3. He is experiencing what I experienced week 1 during week 2? As an aside, he doesn't love avocado, sweet potato, and he doesn't like the flavor of coconut. He doesn't mind/notice if I include any of these things, but he isn't gobbling them up like I am. As another aside, our previous eating habits were that I counted calories, weighed myself 2x per day and ate a broad array of "low-calorie" foods - low fat pb on 100 calorie bagel thins, non-fat greek yogurt, special K cereal with skim milk, lean cuisines, etc. He, on the other hand, pretty much ate what he wanted all the time. I'm not sure how y'all can help but I feel like I need to reach out. I feel SO good - clothes are already falling off me and sustained bouts of energy like I have never felt before (used to have to eat every 2 hours or would be extremely hangry). On the other hand, he is sleeping terribly and hungry! Help!