Tbone927 Posted April 1, 2016 Share Posted April 1, 2016 Hello all - Just getting started with day one. I have done quite a bit of research on Whole30 (including reading Whole30 and am currently listening to It Started with Food on audiobooks) but I remain uncertain about by the fat issue. m1. Spinach fritatta from W30 book - large glass of water with lime 11:00 AM herbal tea m2. Slow cooked baby back ribs (homemade dry rub), Salad with romaine, strawberries, tomato and onion with raspberry dressing from W30 book Do I need to add additional fat to these meals? I understand my food intake is a work in progress - I'll figure this out for sure! Any advice would be appreciated. Thanks! Link to comment Share on other sites More sharing options...
Moderators ShannonM816 Posted April 1, 2016 Moderators Share Posted April 1, 2016 The big thing to pay attention to is how you feel between meals. If you're getting 4-5 hours between meals comfortably, then you've probably got everything about right. If you're only getting 2-3 hours between meals before you're hungry again, you need to increase the size of the meals, and if you're already getting 1-2 palm size portions of protein (or as many whole eggs as you can hold in your hand), and 1-3 cups of vegetables or more, then definitely look at adding fat. With either of the meals you've listed, it would be fine to add fat -- I might have some mayo or guac with the fritatta, and I might add some avocado or some nuts or coconut flakes to the salad with lunch, or have some olives on the side, or even make some kind of sauce or dip for the ribs if something sounded good. The meal template lists different options for fats -- pick one or two at every meal. If you have something and just really want some avocado, and some olives, and you've got cooking fat or salad dressing, don't worry about it too much -- real, whole foods are more likely to trigger satiety signals and keep you from overeating, unlike a lot of commercially produced foods that will always leave you wanting more, no matter how much you've eaten. Although I mentioned nuts here, mainly because I think pecans or walnuts would be yummy with that particular salad, note that nuts and seeds should be limited and not your primary fat source. They have a less than optimal omega-3 to omega-6 ratio, they can be "food without brakes" for many people (meaning it's easy to overeat them without even realizing you are), and they can cause digestive issues for some people. Link to comment Share on other sites More sharing options...
Tbone927 Posted April 2, 2016 Author Share Posted April 2, 2016 Thank you Shannon. I appreciate your insight! Link to comment Share on other sites More sharing options...
Tbone927 Posted April 2, 2016 Author Share Posted April 2, 2016 M3 on day one was some beef ribs and a sweet potato with a half a handful of pecans. Obviously not enough, because it let to m4/s1, S1 hard boiled egg, navel orange half handful pecans. 100% clean, however, as per my new friend, Shannon, gotta watch those nuts... Fidlededee - tomorrow's another day! Link to comment Share on other sites More sharing options...
Tbone927 Posted April 2, 2016 Author Share Posted April 2, 2016 Day 2 M1 spinach frittata M2 pork bangers, sweet potato mashed with some coconut oil and steamed asparagus M3 grilled chicken thighs zucchini spaghetti with homemade marinara sauce 10 black olives and a orange Link to comment Share on other sites More sharing options...
Tbone927 Posted April 3, 2016 Author Share Posted April 3, 2016 Day 2 p.s. Strawberries and natural coconut Orange Link to comment Share on other sites More sharing options...
Tbone927 Posted April 3, 2016 Author Share Posted April 3, 2016 Day 3 feeling fine! (Hubby is tired...) M1 asparagus frittata with leftover pork and sweet potato and coconut oil mash M2 spinach and romain salad with avocado and green onions plus baby back ribs and handful of almonds chai tea Link to comment Share on other sites More sharing options...
Tbone927 Posted April 4, 2016 Author Share Posted April 4, 2016 S1 Orange M3 steamed mussels Link to comment Share on other sites More sharing options...
Tbone927 Posted April 4, 2016 Author Share Posted April 4, 2016 Strawberries with coconut Link to comment Share on other sites More sharing options...
Tbone927 Posted April 4, 2016 Author Share Posted April 4, 2016 Day 4 - feeling fine - a little tired in the morning, and a nice energy in the afternoon. M1 - Asparagus fritatta with beef and 1/2 avocado M2 - iceburg, romaine with onion and tomato, olive oil and vinegar - amazing chicken salad made with roasted chicken thighs and homemade mayo, celery and onion. handful almonds and an orange. (this should hold me over till I get home from the office) Link to comment Share on other sites More sharing options...
Tbone927 Posted April 5, 2016 Author Share Posted April 5, 2016 Day 4 - M3 leftover mussels and a little bit of mashed cauliflower and carrots and broccoli as I cooked them Handful of almonds... gotta stop these almonds... Link to comment Share on other sites More sharing options...
Tbone927 Posted April 5, 2016 Author Share Posted April 5, 2016 Day 5 M1 - (7:00 AM - ugh) Asparagus frittata with a tablespoon of mayonnaise on top - not bad and kept me satisfied till lunchtime. M2 - harvest salad (local restaurant) with grilled chicken breast - 2 T olive oil and balsamic vinegar (left my beautiful lunch at home and had to order out.) Link to comment Share on other sites More sharing options...
Tbone927 Posted April 6, 2016 Author Share Posted April 6, 2016 Day 5 - very hungry for dinner tonight, after weak salad chicken breast lunch...ate the lunch I prepared and forgot at home.. M3 - pork bangers, mashed cauliflower and carrots with tarragon and steamed broccoli with lemon. Raspberries and coconut. Link to comment Share on other sites More sharing options...
Tbone927 Posted April 7, 2016 Author Share Posted April 7, 2016 Day 6 - feeling tired.. M1- 630 AM frittata with zucchini, mushroom and onion - raspberries with coconut M2 - 1230 PM chicken thigh mashed cauliflower and carrots and broccoli with lemon juice M3 645 PM(ravenous) leftover meat from fridge, small amount of short rib, baby back ribs, hard boiled egg mixed with mayonnaise and a handful of almonds. made kale salad for hubby and had some of that around 730. The last two nights I have been very hungry when I came home from work. and very tired after I ate dinner and pretty much passed out. I need to add more veggies to the last meals, but I am just exhausted after work and my commute. I have been in a class at work for the last two days, so hopefully that has something to do with feeling exhausted at the end of the day. I have done the Paleo diet in the past, and I know the great results that can be attained by being dedicated to this type of plan. I am hanging in there... :-) Link to comment Share on other sites More sharing options...
Tbone927 Posted April 8, 2016 Author Share Posted April 8, 2016 Day 7 - Tired...had to take a nap in the middle of the day.. M1 - Fritatta mushroom and tomato with mayonnaise M2 - Salad with salmon and avocado salsa and a blood orange S1 - cantaloupe with coconut (lots of coconut) M3 - palm sized portion of BBQ rib eye steak, 1/2 small potato boiled with clarified butter, garlic spinach sautéed in olive oil. Link to comment Share on other sites More sharing options...
Tbone927 Posted April 8, 2016 Author Share Posted April 8, 2016 Day 8 - I wonder if my diet has anything to do with the great mood I am in today.... M1- Frittata with orange peppers, onion, mushroom and potato _kinda dry... Link to comment Share on other sites More sharing options...
Tbone927 Posted April 9, 2016 Author Share Posted April 9, 2016 Day 8 continued:M2: Leftover grilled salmon with romaine, onion and tomato with oil and vinegar M3: Craving a greasy burger - had 1/2 lb burger with grilled onions and mushrooms S1: tablespoon of coconut Was in a great mood all day and into the evening. Hubby, however, is textbook - He felt hungover when on day three or whatever day the book said and was tired on day 6 or whatever the book said. And he didn't evenREAD the book! Link to comment Share on other sites More sharing options...
Tbone927 Posted April 11, 2016 Author Share Posted April 11, 2016 Day 9 M1 - Frittata M2 Burger and tomato cucumber salad M3 Sweet potato salad with bacon vinaigrette (complaint)salad with oil and vinegar and shirt steak with chimichurri (compliant) S1 shortribs from slow cooker (went to a friends for dinner and had a smaller than normal portion of protein) Link to comment Share on other sites More sharing options...
Tbone927 Posted April 11, 2016 Author Share Posted April 11, 2016 Day10 M1- eggs with tomato onion cilantro and avocado M2 - broccoli with chimichurri marinated chicken, flanken with montreal steak seasoning (grilling on boat) M3 - Slowcooker short ribs with Balsamic sauce and spaghetti squash - handful of almonds (because M2 was on the boat, it was not normal sitdown meal and although I probably ate more that I would have, I still felt something was missing by dinnertime. Grabbed a handful of nuts while I heated up my dinner and cooked the squash. Exhaused after 8+ hours on the boat and in the sun. Sleep at 8PM with headache and pain in neck and shoulders. Link to comment Share on other sites More sharing options...
Tbone927 Posted April 12, 2016 Author Share Posted April 12, 2016 Day 11 - M1 - Spinach and tomato frittata cantaloupe (tasted amazingly refreshing.. somethings up with that) M2 - Chicken baked with chimichurri and sweet potatoes and whole potatoes with broccoli and lemon juice M3 - Leftover slowcooked short ribs with balsamic tomato sauce (sweetened with dates) and more cantaloupe Sleep early - kind of tired (could be after long day boating yesterday and little sunburn Link to comment Share on other sites More sharing options...
Tbone927 Posted April 12, 2016 Author Share Posted April 12, 2016 Day 12- Woke up before the alarm! woohoo (could be b/c hubby handled the dog midnight outing for the past two nights) M1 - Lunch for breakfast :-) ground beef, cabbage and fire roasted tomato sauté - YUM! followed by pineapple and unsweetened coconut. Link to comment Share on other sites More sharing options...
tmhampton1 Posted April 12, 2016 Share Posted April 12, 2016 Day 6 - feeling tired.. M2 - 1230 PM chicken thigh mashed cauliflower and carrots and broccoli with lemon juice The last two nights I have been very hungry when I came home from work. and very tired after I ate dinner and pretty much passed out. I need to add more veggies to the last meals, but I am just exhausted after work and my commute. I have been in a class at work for the last two days, so hopefully that has something to do with feeling exhausted at the end of the day. I have done the Paleo diet in the past, and I know the great results that can be attained by being dedicated to this type of plan. I am hanging in there... :-) The problem with you being ravenous by dinner is it looks like you don't have any fat with your M2. I would suggest adding some avocado or guac to the meal. The fat is what satiates you to make it to that next meal. Link to comment Share on other sites More sharing options...
Tbone927 Posted April 12, 2016 Author Share Posted April 12, 2016 The problem with you being ravenous by dinner is it looks like you don't have any fat with your M2. I would suggest adding some avocado or guac to the meal. The fat is what satiates you to make it to that next meal. Thanks so much for your suggestion - I purchased some frozen whole avocados which I will try adding one to my lunch to see if it helps. Link to comment Share on other sites More sharing options...
Tbone927 Posted April 13, 2016 Author Share Posted April 13, 2016 Day12 - repost... Woke up before alarm M1- 7:00 AM - Had lunch for breakfast (it was so delicious when I was cooking it. Ground beef cabbage sauté with fire roasted tomoatoes) followed up with pineapple and coconut M2 - 1:00 PM spinach and tomato frittata and spinach salad with pecans and raspberry vinegrette - smothered mayo over the frittata and the salad and it was a little overwhelming.. could not finish the salad. Had cantaloupe with coconut M3- 7:00 PM - Dinner out before the theatre (saw Dirty Dancing) Burger patty with sautéed onions, mushrooms and fresh avocado - side of greenbeans. (oil was probably not compliant..) S1 - Handful of almonds when I got home at 11:30 PM I have definitely noticed more belly fat and more fat on my thighs - although I did not expect a significant weight loss following the template, I am >50 lbs over my ideal weight and I am surprised to feel my fat going up not down. My hope is that now my body has adjusted to burning fat and this extra fat will burn off. I am also paying more attention to my meals and making sure they fit into the template. Example: When I packed my lunch for Day 13, I realized my protein (2 chicken thighs) when removed from the bone, was probably at least two palm sizes, so I only packed up one and a half thighs... I will continue like this, and be sure to supplement with fat and that should help for the next two weeks. Link to comment Share on other sites More sharing options...
Tbone927 Posted April 14, 2016 Author Share Posted April 14, 2016 Day 13 - functioned pretty well on less sleep. Yay! M1 - leftover salmon (no time or interest in eggs) half avocado M2 - grilled chicken, broccoli with lemon, strawberries with coconut and a little coconut oil M3 - chicken, chimichurri, sweet potato and spinach sauté. S1- had a couple of bites...well, a lot of bites, of spaghetti squash as I cooked it up for hubby about 9pm Feeling good - my head feels like someon opened the curtains in a dark room and let the light in. Often lightheaded/dizzy and almost a headache...very bright for sure... I have an issue with my neck, so that could be causing this, but the feeling is more intense in the last 2 weeks. Have yet to feel the tiger blood. Sleep from 10 - 4 (when my senior dog wakes me up to go out) and feel well rested. Link to comment Share on other sites More sharing options...
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