debgm123 Posted August 4, 2014 Share Posted August 4, 2014 I am on day 8 and have felt fine. I started getting a little concerned because I haven't crashed yet, I haven't been any more edgy than I usually am (lol) nor have I had any cravings. I must not be doing something correct keeps creeping into my mind so I have been researching this site and feel I may be overloading on too much fat. I am trying to make sure I am consuming the appropriate amounts. I realize the template is just a guide and we may need more than what is listed but I think I may have gone too far. First in regards to protein, a palm size is a little confusing to me because if I talking about a piece of chicken it might be a thin piece or it could be a thick piece. It would be helpful to me to be able to think of this in terms of ounces. Any idea how many ounces of meat I might need which each meal?? I am a 135 lb female. Then on to fat. I have not been considering the fat I cook with in my amounts of fat I consume with each meal. Is this correct??? In the mornings I have started off with bullet proof coffee and usually some sort of egg/beef/pork dish so I would think no more fat is needed with meal 1 however I do put ghee on my sweet potato if I have one because I LOVE ghee. For other meals when I have had a salad and used an olive oil dressing I wasn't figuring that into my fat calculations and was still eating a half of avocado. Of course I love avocado and wanted that to be a part of my salad. I guess my main question is do I need to figure any portion of the fats I cook with (olive oil, ghee, coconut milk, etc.) in my fat per meal and how many ounces of meat would be appropriate with each meal?? Link to comment Share on other sites More sharing options...
missmary Posted August 4, 2014 Share Posted August 4, 2014 The palm size or protein refers to the three-dimensional size of your palm, so if your piece of meat is thin, imagine how much of it you would need to stack up to get to the thickness of your palm as well as length and width. On fat, the "thumb-size" portion is really a minimum. Eat what seems right, then adjust based on hunger cues--ie., if you are hungry between meals, add more, if you are not hungry yet when it comes time for the next meal, consider having less. Don't worry if the fat amounts vary between meals, they will balance each other out. Link to comment Share on other sites More sharing options...
Physibeth Posted August 4, 2014 Share Posted August 4, 2014 Don't over think this you are doing just fine! My understanding of a palm size is breadth and depth if that makes sense. If you are able to go 5-6 hours between your meals without being hungry and are satisfied at the end of the meal than you are doing just fine. The timeline is a general expression of most people's experiences but it isn't everyone's experience. Link to comment Share on other sites More sharing options...
TinaH Posted September 30, 2014 Share Posted September 30, 2014 Missmary - I have a question about your comment, regarding fat. You said "if you are not hungry yet when it comes time for the next meal, consider having less." I am on day 14, and have not yet felt hungry when it's time for my next meal, and sometimes I've even had a 7 hour period between meals. I've kept my fats to the lower end of the recommendations. I have wondered if it's an issue that I basically never feel hungry? Not even when I wake up. I'm following the meal template, no snacking, breakfast 1 hour after waking up, and dinner at least a few hours before bed. Good sleep too. Should I try adjusting anything? My pants aren't fitting loser as I thought they would by now, so I would like to adjust my meals somehow in order to see this benefit (it's not my #1 reason for doing the whole30, but it's a close second!) Link to comment Share on other sites More sharing options...
Ann@HowcrossCastle Posted September 30, 2014 Share Posted September 30, 2014 Are you eating enough carbohydrates (veggies and fruits)? When I eat nothing but protein and fat, my appetite is totally supressed. Link to comment Share on other sites More sharing options...
missmary Posted September 30, 2014 Share Posted September 30, 2014 I have wondered if it's an issue that I basically never feel hungry? Not even when I wake up. Considering that you are still able to eat the next template meal (maybe not hungry, but still willing to eat), I wouldn't worry about this too much. Over time your hormones and your perception may change this, but for now I would stay the course. Link to comment Share on other sites More sharing options...
TinaH Posted September 30, 2014 Share Posted September 30, 2014 Hi Ann - I only have fruit at breakfast (1/2 apple and small handfull of blueberries) and yes, plenty of veggies at all 3 meals. Your comment is interesting. It makes me wonder if I should try backing off protein and fats just a tad, and see what happens. My fats I definitely only do on the low end of the template amount, but protein I am more generous sometimes than 1 palm. Link to comment Share on other sites More sharing options...
TinaH Posted September 30, 2014 Share Posted September 30, 2014 Thanks missmary - I'll evaluate again at day 30 (I plan on doing at least a whole45 or maybe a 60) Link to comment Share on other sites More sharing options...
Ann@HowcrossCastle Posted September 30, 2014 Share Posted September 30, 2014 Tina, I wouldn't restrict your proteins and fats. Just go with the template meals for 30 days, and notice how your appetite changes over time. ann Link to comment Share on other sites More sharing options...
TinaH Posted October 1, 2014 Share Posted October 1, 2014 Thanks Ann! As a recovering (lol) life-long yo-yo dieter, I'm truly enjoying not counting, weighing, etc my food. And feeling full and satisfied with every meal. Nice to know I can proceed as planned without worrying about changing things. Link to comment Share on other sites More sharing options...
AmyS Posted October 1, 2014 Share Posted October 1, 2014 Limiting fat is not a great way to lose body fat. It's what we've been told we must do, but it's not true. Eat up! Link to comment Share on other sites More sharing options...
Ann@HowcrossCastle Posted October 1, 2014 Share Posted October 1, 2014 Tina, I'm right there with you as another recovering yo-yo. Dieter. :-) Interesting how my comment sounded like a suggestion to you, when what I really meant was that I was worried that you were already restricting fruits and veg! Brain re-set... that's a huge part of what the W30 (currently W60 and continuing, for me) is giving us. ann Link to comment Share on other sites More sharing options...
TinaH Posted October 1, 2014 Share Posted October 1, 2014 Thank you Amy & Ann! After reading ISWF, I do understand that fat is not to be feared. But, undoing lifelong thinking still feels like I'm taking a (scary) leap of fate in trusting this. don't worry - I'll hang on! Link to comment Share on other sites More sharing options...
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