whole30determined Posted January 12, 2016 Share Posted January 12, 2016 I could use some help troubleshooting my breakfast. I am finding that I'm hungry about 2 1/2 - 3 hours after breakfast. I am fine after lunch, I can go a good 4-5 hours before dinner....but breakfast I'm missing something. Today I had: 1 Chicken Sausage Link (Whole30 compliant) 2 Cups of Zucchini and Yellow Squash Small amount of Ghee to cook with, like 1 tsp Coffee - One 16oz cup 1/4 C of Coconut Milk in my coffee 1 Tbsp MCT Oil in my coffee Question #!: I started MCT Oil vs. Coconut Oil since it's says it isn't stored as fat but turns right into energy (who knows if that's true). But, is that enough fat?? I'm not sure if I should add an egg or add 1/4 avocado (or some other fat). I was starving by lunch, I felt 'hangry' and had a headache, so something tells me I'm not getting enough. I can't add fruit because it triggers my sugar dragon, but I can add fat, protein or more veggies. Any suggestions would be welcome! Question #2: And, is MCT Oil really worth it or is it better to eat my fat rather than drink MCT oil in my coffee? Thanks! Link to comment Share on other sites More sharing options...
jburth7 Posted January 12, 2016 Share Posted January 12, 2016 I would personally add more protein (either another chicken sausage or a couple eggs), remember you want a palm sized amount of protein (as a minimum). The one chicken sausage likely is not that. I would also add or substitute fat in terms of eating, so yes, an avocado or some mayo for the veggies or something else that isn't just a liquid fat in my coffee. Remember Whole30 is about eating your food (hence the reason smoothies are frowned upon), so I would think eating your fat would be more satisfying and keep you full longer than some in your coffee. Link to comment Share on other sites More sharing options...
Moderators SugarcubeOD Posted January 12, 2016 Moderators Share Posted January 12, 2016 I could use some help troubleshooting my breakfast. I am finding that I'm hungry about 2 1/2 - 3 hours after breakfast. I am fine after lunch, I can go a good 4-5 hours before dinner....but breakfast I'm missing something. Today I had: 1 Chicken Sausage Link (Whole30 compliant) 2 Cups of Zucchini and Yellow Squash Small amount of Ghee to cook with, like 1 tsp Coffee - One 16oz cup 1/4 C of Coconut Milk in my coffee 1 Tbsp MCT Oil in my coffee Question #!: I started MCT Oil vs. Coconut Oil since it's says it isn't stored as fat but turns right into energy (who knows if that's true). But, is that enough fat?? I'm not sure if I should add an egg or add 1/4 avocado (or some other fat). I was starving by lunch, I felt 'hangry' and had a headache, so something tells me I'm not getting enough. I can't add fruit because it triggers my sugar dragon, but I can add fat, protein or more veggies. Any suggestions would be welcome! Question #2: And, is MCT Oil really worth it or is it better to eat my fat rather than drink MCT oil in my coffee? Thanks! You don't have enough protein there. The template recommends 1-2 palms (the width, length and thickness of your own palm) and a sausage link won't even come to the lower end of that unless you are teeny tiny. I agree with jburth that in addition to your coffee, you should be adding food fat to your meal. Avocado, olives etc... Also, zucchini is quite a liquid/water filled vegetable, like cucumber... so you might want to add more dense green vegetables (broccoli, brussels, peppers, asparagus). Again, the template, linked in my signature below says 1-3 cups, so you're on the right track but mix it up a bit with the zuke and other more dense veggies. Your meals should get you 4-5 hours between. Link to comment Share on other sites More sharing options...
whole30determined Posted January 12, 2016 Author Share Posted January 12, 2016 I would personally add more protein (either another chicken sausage or a couple eggs), remember you want a palm sized amount of protein (as a minimum). The one chicken sausage likely is not that. I would also add or substitute fat in terms of eating, so yes, an avocado or some mayo for the veggies or something else that isn't just a liquid fat in my coffee. Remember Whole30 is about eating your food (hence the reason smoothies are frowned upon), so I would think eating your fat would be more satisfying and keep you full longer than some in your coffee. Thanks jburth! I have one of those Aidelles chicken sausages, that are 3oz so I thought that would be enough, but I can certainly add an egg and see if that helps. And I will remove the MCT oil from my coffee and add 1/2 avocado instead. I feel funny when I have that MCT oil, so it's a good reason to change it up now. I'll keep you posted! Link to comment Share on other sites More sharing options...
whole30determined Posted January 12, 2016 Author Share Posted January 12, 2016 You don't have enough protein there. The template recommends 1-2 palms (the width, length and thickness of your own palm) and a sausage link won't even come to the lower end of that unless you are teeny tiny. I agree with jburth that in addition to your coffee, you should be adding food fat to your meal. Avocado, olives etc... Also, zucchini is quite a liquid/water filled vegetable, like cucumber... so you might want to add more dense green vegetables (broccoli, brussels, peppers, asparagus). Again, the template, linked in my signature below says 1-3 cups, so you're on the right track but mix it up a bit with the zuke and other more dense veggies. Your meals should get you 4-5 hours between. I didn't even think about my veggies! Thanks SugarcubeOD (I love that name by the way, that is SO me, too!). As I mentioned to jburth, I'm eating those big Aidelles chicken sausages, they are 3oz, but that still might not be enough. And I had NO idea that zucchini was more water! Good to know! I'll change that up, too. I'm going to switch it up: add an egg; change my veggies to brussel sprouts and cabbage vs. zucchini; remove MCT oil from my coffee; add 1/2 avocado. Hopefully this will do it and keep me fuller longer. Feels like alot of food, but I can feel that my body needs it. I appreciate the feedback! Link to comment Share on other sites More sharing options...
Moderators SugarcubeOD Posted January 12, 2016 Moderators Share Posted January 12, 2016 I'm going to switch it up: add an egg; change my veggies to brussel sprouts and cabbage vs. zucchini; remove MCT oil from my coffee; add 1/2 avocado. Hopefully this will do it and keep me fuller longer. Feels like alot of food, but I can feel that my body needs it. I appreciate the feedback! This sounds like a wonderful plan! Be sure to come back and let us know how that works! Link to comment Share on other sites More sharing options...
praxisproject Posted January 13, 2016 Share Posted January 13, 2016 Some people do really great with coconut oil, but don't much like MCT oil (which is usually a liquid). Coconut oil has a lot of the same stuff in it, so you don't really need the MCT oil. Link to comment Share on other sites More sharing options...
whole30determined Posted January 13, 2016 Author Share Posted January 13, 2016 I removed the MCT oil from my coffee this morning and replaced it with more ghee and a 1/4 avocado and....boy do I feel much better! I felt that nice and comfy full, not stuffed and not still hungry, just right! MCT is going back to the store and I'll stick with real foods I can eat and just adjust my fat if I'm still hungry at breakfast. I LOVE avocados, so I can easily add those back in for breakfast. Thanks for all your comments! Link to comment Share on other sites More sharing options...
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