I'm having a hard time eating all the recommended amounts every meal

[PainterB]

I have had a difficulty eating all the recommended amounts of food every single meal. Not all the time and not everyday, but sometimes I'm just full and enough is enough. If part of this process is to learn to listen to what my body is telling me, is that not a pretty clear message?

Also, are these recommended amounts adjustable for older individuals who may not necessarily need as much caloric intake as those who are 20 or 30 years younger with a more active life?

[jmcbn]

If what you *are* eating is keeping you satiated for 4-5hrs then I don't see that it should be a problem provided you're eating according to the templates re protein to veg & fat ratios.

Also it could be *what* you're eating that is making it difficult for you to eat more. Are you finding the need to snack? Or are you able to last between meals? Those who have a more active life are incorporating pre & post work out meals into their day so don't worry about reducing your intake to allow for lack of activity - this is not about calorie restriction.

It's always help to get a few days worth of meals to see if perhaps there's some tweaking needed....

[PainterB]

Thanks...snacking has not been an issue at all, since this regimen is keeping me sated. i have been pretty good about keeping my food lists on my post "My First!", though I did miss a couple of days last week. The main reason I'm doing this is to reset/begin healing my immune system due to some medical issues.

I am beginning to feel some of the benefits, so am hoping that continuing will bring more energy to start building my stamina again. I didn't want to sabotage my own efforts through not eating recommended amounts every meal.

[jmcbn]

Just had a look at your log.... when you say 3 cups steamed spinach is that 3 cups before or after steaming? If that's after then that's a lot of spinach!!

Also, two things stick out to me - your fat intake is low at almost every meal, and the fruit & coconut cream/milk combo you're having screams of dessert to me...

Other than that I think you just need to stick with it, and see the improvements come, and come they will. 

[PainterB]

LOL - I should have written: 3 cups baby spinach, steamed - so it ends up being about, I don't know, less than a cup? 

 

From my understanding, we can have fruit WITH the meal once or twice a day, which is more that I generally do....I am not eating at night after dinner, as I would with a dessert.  One of the reasons I appreciated the Whole30 approach was that it did not remove all fruit from the plan, the way some of those no-carb-ers do. 

 

Am I missing something intrinsically important here? I do understand that I am trying to get away from the sugar cravings or sneaky substitutes, but I really don't think I am doing that .... maybe in denial????

[GFChris]

LOL - I should have written: 3 cups baby spinach, steamed - so it ends up being about, I don't know, less than a cup? 

 

From my understanding, we can have fruit WITH the meal once or twice a day, which is more that I generally do....I am not eating at night after dinner, as I would with a dessert.  One of the reasons I appreciated the Whole30 approach was that it did not remove all fruit from the plan, the way some of those no-carb-ers do. 

 

Am I missing something intrinsically important here? I do understand that I am trying to get away from the sugar cravings or sneaky substitutes, but I really don't think I am doing that .... maybe in denial????

 

Avoid making smoothies or blended drinks - I noticed on a least one occassion you blended strawberries and coconut milk.  Smoothies are discouraged on a Whole30: the idea is to chew your food vs. drink it, as chewing tends to be more satiating.

Also, avoid making desserty-type treats with fruit, as in fruit mixed with coconut cream.  The need for something dessert-like is one of the food relationships to look at changing on a Whole30.

[MeadowLily]

Two Fruit servings a day are not a requirement.   If you're having trouble with portions, eat proteins, vegetables and good dietary fats first... have fruits at the end of the meal if you have room.  I would skip the dry roasted salted nuts for snacks.  Snacks are not forbidden but not recommended.  Raw nuts are preferred over dry roasted because that process is often done with non-compliant oil.  Macadamia, Brazil and hazelnuts are the best nuts on a Whole 30.  All of them can be over-eaten in a very short time.

 

There is a SWYPO cereal replacement that some have used...it's coconut chips, berries (any fruit) and coconut milk. It's a throwback to boxed cereal but is a reminder that you're not eating boxed grain cereals.  SWYPO.

 

Smoothies, snacking on fruits and nuts do not help break the cycles of snacking althroughout the day.  The best recipe is to allow 4-5 hours inbetween your 3 meals without any snacks.

You'll find yourself hungry at mealtimes and your happiness factor will be present on Day 30 with positive results.  Snacks are food rewards with little benefit when all is said and done. 

 

If fruits and nuts are the first and last thing that come to mind...actual meals usually end up shunned.   Thirty days of fruit/nut snacking may be compliant but it comes with complaints at the end - stomach and skin upsets and wishing they'd eaten proteins, vegetables and fats every single day.