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Can someone tell me if I am eating the right foods & in the right amounts?


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I am just finishing up Day 2 and I just would like to know if I am eating enough of the right food and enough food in general. I am still getting hungry in between meals and dull headaches. Not sure if I need to change anything. 


 


Here is what i had for food yesterday and today:


 


Day 1


 


Breakfast


  • Hard boiled egg
  • Half an avocado
  • 10 oz of black coffee (getting used to this with no cream/sugar)

Lunch


  • 1/4 lb hamburger w/Hawaiian salt to taste(no hormones, steroids or antibiotic raised beef) 
  • Spinach salad with salsa, hand full of coconut flakes and less than hand full of almonds
  • Carrots
  • Packet of mustard (compliant) 

Snack


  • 1/4 lb hamburger
  • 1 TB of coconut flakes

Dinner


  • A little more than palm sized steak (no hormones, steroids or antibiotic raised beef)
  • Grilled zucchini tossed in EV olive oil, organic sulfite free lemon juice and Hawaiian salt)
  • Baked potato with EV olive oil
  • side of homemade olive oil mayo

Day 2


Breakfast


  • 3 scrambled eggs with dill weed
  • red peppers 
  • tablespoon of mayo

Lunch


  • Can of soy free tuna mixed with mayo & extra virgin olive oil dill weed, small tomato, red pepper, small amount of broccoli
  • watermelon

Dinner


  • Left over steak (smaller than palm size)
  • hard boiled egg
  • baked potato with EV Olive Oil
  • broccoli with mayo and EV olive oil, dill weed and salt

Thanks!

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Hi mfustos;

Im afraid to say, you're not eating nearly enough.

Have you seen the meal template (linked at #1 in my signature below)?

1-2 palms of protein (or, if eating eggs, as many as you can hold in your hand without dropping. That's at least 3-4)

1-3 cups of vegetables at EACH meal. Fruit should not push vegetables off your plate.

1-2 thumbs of fat or 1/2 avocado or 1-2 open palms of olives or a closed fist of nuts.

If I may, here's what a more balanced day 1 would look like

M1

3-4 eggs

2 cups of oven roasted brocoli and a cooked cup of sauteed kale

1/2 an avocado

Coffee

M2

2 Hamburger patty (the size of your palm, thickness, width, length)

Mayo and salsa

Salad greens with EVOO and redwine vinegar

2 cups of crudite (carrots, celery, radishes.. whatever you like)

(if you're needing a snack, which you said you did, then you need to eat more. Maybe if your breakfast had been sufficient you wouldn't have needed it so I"d say 1 hamburger patty or maybe 1.5 but if you're hungry, eat.... 2 burger patties is not a ton of food!

M3

Your dinner looked good. Hard to tell quantities of vegetables but you had the added fat there and the protein and veg.

Try making your meals tomorrow template sized and see how you feel. My guess is the fatigue and dull headache will go away after a few days of eating enough food!

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Thanks. Info have the food guide, but I think I am over estimating how much I am eating. I think eating all that food seems like so much because (especially as females) you are trained to eat less and I am also a former anorexic, so my relationship with food has always been a little "off". I definitely need to up my veggie intake for each meal. Eating enough was not something I thought would be the hard part of this. It will definitely be more of a test of my past emotions with food.

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Hey, just wondering if someone could look at my food journal and see if I have gotten to the point of eating enough for my meals and in the right quantities. I have noted areas where I either wasn't feeling well or whatnot and that is why my meals are off. 

 

Here is the link to my journal: http://forum.whole9life.com/topic/30101-my-first-whole30-program-log/

 

Thanks!

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Hey, just wondering if someone could look at my food journal and see if I have gotten to the point of eating enough for my meals and in the right quantities. I have noted areas where I either wasn't feeling well or whatnot and that is why my meals are off. 

 

Here is the link to my journal: http://forum.whole9life.com/topic/30101-my-first-whole30-program-log/

 

Thanks!

Hi mfustos, 

 

It's definitely improving, for sure!  Good job!  I think you could afford to add more veggies to breakfast and you might try moving your starchy veggie from breakfast to dinner and see if that helps with anything (tired, brain fog etc).  Lots of members report better results with that starchy later in the day.

 

I notice that you haven't snacked in a couple days so that's awesome.  The larger breakfast will help with that too, nutrition being cummulative, a small breakfast is hard to come back from or make up for later in the day.

 

How are you feeling?  Are your meals bringing you 4-5 hours?  How's your overall energy? Mood? Sleep?

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Hi ladyshanny! Thanks for checking in. 

 

I definitely do need to up my veggie intake, especially at breakfast. I will try moving the starchy vegs to dinner as well. 

 

The larger breakfasts are definitely keeping me full to lunch, I am usually going about 4 hours between breakfast/lunch. A couple times I wasn't really even that hungry by lunch, but I had meetings throughout the rest of the afternoon and didn't want to chance going past the point to HANGRY. I usually go 5 or even 6 hours between lunch and dinner since I tend to come into work later and leave later. If I go to the gym, it's usually 730 or 8 before dinner is ready. I think I need to either alter my working sched and start coming in earlier, or eat more around 2 or 230 for lunch since I am not eating breakfast until usually 9ish. (I am NOT a morning person).  I also need to work on me Pre-workout meal...I haven't been doing well with that at all.

 

Let's see... My sleep is pretty good (unless my dog gets up to pee and drink water..she's old..it happens). My mood seems to be steadily more positive. Energy is still up and down. Much more up than before I started the program, but I do have the dips in the afternoon where about 3 or 4 I would REALLY like to nap. I am still getting brain fog and slight vertigo at times, and sometimes dull headaches. When that happens, I take the advice another advanced member gave me and add some salt to my water to see if I may be low on sodium. Yesterday it seemed to help a bit. I am hoping that over time (and me salting my food more) that will also change. I know I am only on day 7, but I would really like that boundless energy and tiger blood to show up. I thought I may get results sooner since I had already cut out gluten, dairy and sugar from my diet prior to starting W30, but I was also definitely not eating enough protein, veggies or good fats for YEARS prior to this. Some night I could literally just sit down and eat tortilla chips and humus for dinner with a ham sandwich on GF bread and be stuffed...which is why all this food is sometimes overwhelming to me that I can actually eat it all. 

 

Anyway, that is my update for today. I would also like to try and eventually cut my 1 cup of coffee in the morning out to see if I have some intolerance to caffeine (causing the brain fog or vertigo) but I have not been able to do that yet. :) Fingers crossed it shall be soon.

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You're doing awesome for being on Day 7.  Don't get ahead of yourself, just live each day as it comes.  Projecting ahead to what you wish had happened already is just setting yourself up to be resentful and disappointed.  And it causes you to miss all the good things you are doing for yourself Right Now.  :)

 

PS....per the timeline (linked below), where you are right now is right on track.  For wanting a naaaaaaaaap.  :)

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Oooh...I hadn't seen the timeline before. Thank you for sharing! This is fantastic. 

:D 

 

I always love me a good timeline & OMG the explanations on here are totally making me giggle hysterically while also giving some great information! Fantastic writing! And I also understand why I yelled at the dog and my husband yesterday.... then apologized profusely directly after. 

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Did you apologise to the dog too ;) I talk to my long suffering cat all the time...

I've yelled at the cat... maybe twice... and felt more guilty about that than anything I've ever felt guilty about before... I always apologize profusely!

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I did apologize to both...I yelled at the dog b/c he is a giant English Mastiff that thinks it is a good idea to lay in the middle of the kitchen when I try to cook. I normally use that as a reason to do "high knee" cooking - you know, to step over him and not fall on my face...but yesterday I snapped. :( Poor thing went out pouted in the hallway for an hour. 

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