merih Posted August 31, 2016 Share Posted August 31, 2016 I'm so happy with my three meals but i do get hungry mid afternoon and sometimes in the evening. I know this plan doesn't promote snacking, but if i'm hungry, what should i eat? Link to comment Share on other sites More sharing options...
Administrators ladyshanny Posted August 31, 2016 Administrators Share Posted August 31, 2016 If you are hungry between meals and less than 4-5 hours has passed, you need to eat more at your meals. If you have more than 4-5 hours between meals and need something, the recommendation is a mini-meal of protein, fat and veggies (basically a small meal). If you can't manage all three, your best bet is protein and fat or protein and veggies. We do not recommend any hand to mouth-type snacking. Link to comment Share on other sites More sharing options...
merih Posted August 31, 2016 Author Share Posted August 31, 2016 Thanks - good info. Is there a reason why a snack can't be just some fruit or nuts? when those food groups are allowed? Link to comment Share on other sites More sharing options...
Administrators ladyshanny Posted August 31, 2016 Administrators Share Posted August 31, 2016 A snack can be any compliant food you want to eat. If you want to munch on dates all day, you technically can. If you are wanting to get the best possible results for yourself and your reset, the recommendations are where it's at. We don't recommend fruit as a snack because it impacts your blood sugar and can cause false hunger and later day cravings. Nuts are recommended as a closed handful every other day so would not be a prudent choice. They are misbalanced in their fatty acid profile and can be hard to stop eating once you start. Finally, fruit and nuts aren't really doing anything for you. They aren't providing longer satiation and they are pushing more nutritious foods out of the way. Ideally you make your meals last you 4-5 hours but if you have to eat between, you eat meal-type foods. Not snack-type foods. Link to comment Share on other sites More sharing options...
Administrators ladyshanny Posted August 31, 2016 Administrators Share Posted August 31, 2016 A snack can be any compliant food you want to eat. If you want to munch on dates all day, you technically can. If you are wanting to get the best possible results for yourself and your reset, the recommendations are where it's at. We don't recommend fruit as a snack because it impacts your blood sugar and can cause false hunger and later day cravings. Nuts are recommended as a closed handful every other day so would not be a prudent choice. They are misbalanced in their fatty acid profile and can be hard to stop eating once you start. Finally, fruit and nuts aren't really doing anything for you. They aren't providing longer satiation and they are pushing more nutritious foods out of the way. Ideally you make your meals last you 4-5 hours but if you have to eat between, you eat meal-type foods. Not snack-type foods. Edited to add: also take care to identify emotional or psychological hunger/habit over actual "I could eat a plate of plain fish and steamed brocoli" authentic hunger. Sometimes on the Whole30, if you were used to snacking and treats/evening eating, those habits can be rough to get through and it's better to distract yourself or just power through than to eat through them. This is the "changing the relationship with food" part. Not saying this is you, just be aware. Link to comment Share on other sites More sharing options...
merih Posted August 31, 2016 Author Share Posted August 31, 2016 Thank you, you're so helpful. i will try increasing my meals and going for a mini meal if i need it. I wake up a very early and usually have long days. Link to comment Share on other sites More sharing options...
merih Posted August 31, 2016 Author Share Posted August 31, 2016 Yes, i have noticed that evening is "habit" of wanting to snack. Also the need for fruit, is my sweet tooth. I tried evening tea that is herbal t hinking it would satisfy sweet and snacking but it didn't. I think that's where i need to change my relationship. Thanks. Link to comment Share on other sites More sharing options...
Administrators ladyshanny Posted August 31, 2016 Administrators Share Posted August 31, 2016 Ya, so your long days require extra nutrition, not just "filler" to avoid feeling hungry. If your days are long, eat more, definitely! Fruit is commonly mis-used to calm crying sugar cravings/dragons. This is the worst way to deal with it because it placates the dragon and just leaves it wanting more. Go for fats (olives are good here, they are the polar opposite of something sweet). Make sure your meals are large enough going into the evening that you are feeling satisfied and then the rest is just mental work that you need to do. It gets easier, I promise! Link to comment Share on other sites More sharing options...
merih Posted August 31, 2016 Author Share Posted August 31, 2016 Love the motivation, thanks. I'm loving the results 12 days in. So happy about that. Link to comment Share on other sites More sharing options...
RDS320 Posted September 2, 2016 Share Posted September 2, 2016 So if nuts are only recommended every other day? Also if nuts combined with fruit for fuel during a bike ride, what portable fuel do you recommend? Link to comment Share on other sites More sharing options...
jmcbn Posted September 2, 2016 Share Posted September 2, 2016 How long is your bike ride? And where are you in your Whole30? You may find that once you are fat adapted you don't need to bring fuel... Link to comment Share on other sites More sharing options...
RDS320 Posted September 2, 2016 Share Posted September 2, 2016 I'm just starting Day 2. Mellow to start 20 miles or so. Link to comment Share on other sites More sharing options...
jmcbn Posted September 5, 2016 Share Posted September 5, 2016 Ok so, you may that there's a period of adjustment, but you should be able to cycle for an hour without the need to refuel along the way. For now I'd go with the recommendations for pre & postWO meals (ie. protein & fat before, lean protein & starchy veg after) and see how you go from there, ensuring of course that you take plenty of water along with you for the ride. Link to comment Share on other sites More sharing options...
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