Small/shrunk stomach?? Snacks & commuting

[Mrssandoval]

Hi. Really quick background story then onto my question. I lost 100 lbs naturally throughout my late teens to late 20. In doing so, my stomach got use to small, frequent meal. I know that snacking is a no no on the whole 30 and I tried to increase my meals eg: more avocado or sweet potato or berries however, I feel like I'm over eating and feel uncomfortable after. Now that I'm post menstrual, everything seems to be leveling off including my appetite. In fact, I'm not very hungry at meal time. I've included walking about 4 miles in my day now that my daughter is attending camp (I walk to and fro in NYC) with that said, is snacking ok in this instance? I ate breakfast at 6:20 am (2 fried eggs, 2 pieces of Paleo bacon, a few slices of tomato and some blackberries) but now, it's 10 am and I just ate the remainder of the berries. Lunch will be at 1 pm zoodles, ground grass fed beef and guac) and then what? I walk again to her which will be about 2 miles. This will be my schedule for the rest of the summer and I'm not exactly sure how to space these out. I won't get home till about 6:30 and eating at 7pm again. What do you suggest? I'm on day 13 today.

[Karen_Suep]

Eat more at breakfast. Eggs when they're your only protein (bacon is fat for w30) should be as many as you can hold in your hand so 3-4 for most women. (I can hold 5 if I really want to) and add more veggies to it and it should help. Maybe add a little more fat too

[ladyshanny]

Hi Mrssandoval,

 

When you are used to eating smaller and more frequent meals it can definitely be difficult to "eat more at breakfast" because you simply aren't used to it. Add in that you are (should be) eating extremely nutrient dense foods and the satiation signal can be reached much quicker than if you were eating pastries and cereal.  

 

I would recommend that you plate up a template meal and eat as much as you can from it, including all three macros in what you eat.  Then, pack it up and take it with you to eat again as soon as you feel able.  Eating just fruits isn't doing you any favours in learning how to burn fat as energy rather than easy carbohydrates.  

 

In your sample breakfast above, add another egg, ditch the fruits for veggies (some people report feeling hunger sooner if they eat fruits or starches in the morning meal) and add some extra fat.  Instead of throwing more volume (ie, whole avocado), try something a bit denser like drizzling ghee or making homemade mayo.  

 

If you are hungry between meals while you are adjusting, have a mini-meal of protein and fat or protein and veggies.  Don't bank on fruit getting you through.

 

If your walks are depleting you, you are also owed a pre and post workout meal. Pre should be protein and fat and post should be lean protein and starchy veggies. It really depends on whether you feel you have depleted yourself in your walk to and from.  Experiment and see how you go.

 

In answer to your actual question, no, snacking as it is understood by conventional wisdom, is not appropriate for your Whole30.

 

Try some of these tweaks and let us know how you do.