Day 1: Anxious and excited


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Hello everyone! 

This is Maria and I'm in Denmark. I have been reading the book for the past 2 weeks and when I woke up today I decided it would be the day I am starting the whole30! No excuses, it should be today. 

I did a nice omelet wrap with nice vegetables for lunch and I'm doing meatballs with vegetables on the oven for dinner. I'm still new and learning, but I am attentive to the rules and trying to follow. I am sightly anxious already but I'm hoping for the best. 

I just hope I my mood don't kill anyone in these first days :P

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Day 4 complete now and so far so good.

I'm feeling distracted and having hard time to focus on what people talk to me. I feel a bit tired, but mostly hungry.

One thing is concerning me is to be hungry in the night. Last time (around midnight) I had to go for a snack. I had grapes. I was hungry and couldn't go back to sleep. This was happening with me before the whole 30 as well, but before I was going for cookies and chocolate. So that's an improvement.

Any tips or explanations on why this is happening? 

Today I had:

- Spinach omelet for breakfast

- Tuna bowl salad for lunch

- Pot cooked chicken with vegetables, Brussels sprouts and homemade (without sugar) pickled pepper.

It is being nice this adventure and I hope that soon I'll stop being tired.

 

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If you're hungry, you may need to eat more. Make sure each meal meets the meal template, which you can download here: https://whole30.com/pdf-downloads/

When eggs are the only protein in a meal, have as many whole eggs as you can hold in one hand, which is likely 3-4 for most people. Be sure you add a serving or two of fat at each meal, generally in addition to any oil you cook in, since some of that may be left behind in the pan and not actually be eaten. Aim for 2-3 cups of vegetables at each meal, more if you're having loosely packed raw leafy greens like a salad. If you're hungry between meals, try not to have fruit on its own, try to have some protein, fat, and veggies, or at least two of the three. And most people find they feel best if they have a serving of starchy vegetable at least once a day -- some people are ok with less, some very active people or people seeking to gain weight could need more, but generally a fist-sized serving once a day works well for most people. 

It's hard to say if your meals are enough, but using what you've listed there, examples that would meet the template might be:

- spinach omelet (3 eggs, a couple of big handfuls of spinach), half (or a whole if you like) avocado.

- can of tuna with a tbsp or two of mayo, diced tomatoes, cucumber, bell pepper, etc., on a bed of lettuce, handful of grapes

- chicken leg quarter, Brussels sprouts, pickled pepper, handful of olives, roasted sweet potato.

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15 hours ago, ShannonM816 said:

If you're hungry, you may need to eat more. Make sure each meal meets the meal template, which you can download here: https://whole30.com/pdf-downloads/

When eggs are the only protein in a meal, have as many whole eggs as you can hold in one hand, which is likely 3-4 for most people. Be sure you add a serving or two of fat at each meal, generally in addition to any oil you cook in, since some of that may be left behind in the pan and not actually be eaten. Aim for 2-3 cups of vegetables at each meal, more if you're having loosely packed raw leafy greens like a salad. If you're hungry between meals, try not to have fruit on its own, try to have some protein, fat, and veggies, or at least two of the three. And most people find they feel best if they have a serving of starchy vegetable at least once a day -- some people are ok with less, some very active people or people seeking to gain weight could need more, but generally a fist-sized serving once a day works well for most people. 

It's hard to say if your meals are enough, but using what you've listed there, examples that would meet the template might be:

- spinach omelet (3 eggs, a couple of big handfuls of spinach), half (or a whole if you like) avocado.

- can of tuna with a tbsp or two of mayo, diced tomatoes, cucumber, bell pepper, etc., on a bed of lettuce, handful of grapes

- chicken leg quarter, Brussels sprouts, pickled pepper, handful of olives, roasted sweet potato.

Thank you Shannon! What would you recommend to have in between meals if I need? Could I have apple with almond butter? Or should I aim for eggs + something. I have some trouble to understand which kind of proteins I could get rather than meat or egg. 

I have a daily calorie burn of about 500 kcal, and about 15 km walk everyday just because of my work. Maybe that could be interfering in my hungriness? 

Regarding dates, do you recommend me to have them? I had 3 yesterday night with almond butter, but Im not 100% sure what's the limit here.

 

Thanks!

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Ideally, your meals will keep you satisfied for 4-5 hours, so most people find they don't need many snacks between meals. Apple and almond butter could be ok, but if you have a sweet tooth at all it might be better to have something other than fruit. An egg or some leftover meat with some raw vegetables, vegetables with ranch dressing, a handful of olives, something like that. 

Protein for Whole30 tends to be eggs, meat/poultry, or fish or seafood. Peas are allowed now, and they have some protein, and nuts have some protein, but neither are necessarily complete protein, they don't have all the same amino acids that are in animal-based proteins, so while they may be helpful in getting more protein you don't want them to be your primary protein sources.

Dates are ok, but like I mentioned with the fruit above, if you have a sweet tooth at all, they're not necessarily your best option, especially if you're having them in place of dessert or at a time when you tend to want something sweet. 

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Hi Shannon! Thanks for your amazing help! I started realizing there are some changes necessary to do, but I also understand it is my first time doing it, so it's ok to have some mistakes :)

I did my day 6 like you said, adding more fat (as olives/olive paste), different types of protein and I felt less hungry! Today I'm feeling great.

I had 2 boiled eggs + spinal + melon + pear + a bit of coconut milk for breakfast. I didn't have avocados for the morning, but I just bought and I'll have them for lunch, together with a salad with eggs and serrano ham + other veggies.

I am also trying not to eat dates when I would eat chocolate and I think that has improved. I'm a bit upset it is not being perfect, but I guess as it is my first time it is ok :) It is definitely not the last one. 

Day 7 and I'm very happy! I feel with a lot of energy and I was impressed the first time in a long time I could do so much before 10 am. I woke up, had this amazing breakfast, went for a run, cleaned my house, bought groceries and I'm ready to start work. Best decision I ever made :) 

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Hi everyone! Day 8 here is over! I just wanted to say that I am feeling amazing! I have so much more energy, I don't feel pain anymore in my joints, I wake up without alarm and sleep without medication. 

My days have not been perfect - as for 3 times I had to stay out of home more than planned and had only a fruit + nuts as lunch. In the beginning I was missing sweets and substituting for fruits, but now I don't even remember the taste of them :D

I am really satisfied and I can really see changes in my mood. And that is the most important thing to me :) 

Sometimes I am tired of eating tons of proteins in the morning (I have mostly had eggs in the morning, and letting meat for dinner because it's super expensive in Denmark) and I was wondering what would be ok to eat. For instance, a day in a week could I have just some fruits with coconut milk, nuts, and maybe a seed (sunflower?). Just to have some kind of variety in my day :)

Looking forward to do week 2!

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For breakfast I often have tinned fish (eg tuna or mackerel in olive oil)  with salad and mayo and lemon juice- really tasty. You could make a batch of sweet potato fritters as well to have if you need more food (I read your previous posts about your exercise) or fishcakes/meatballs.
 

I’d personally avoid having just fruit and coconut milk because it won’t sustain your hunger for long. But you don’t need to have just meat as your protein source.

I get bored of eggs too! If you’re not bored of them you can make little egg ‘muffin’ by adding veg to a cupcake tray and add beaten eggs and bake them and then have a few with your fish/salad/mayo? 

good luck with your second week! 

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