Diet improvements?

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Kb420711

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Hey I made some additions to my diet and wanted new suggestions ... it feels like i'm never hungry and eating all the time so it doesnt seem like i'll really loose weight from this??

Breakfast: yougurt and 2 eggs
Snack : Morning Start Trail Mix Bar (its an atkins bar ... all healthy stuff in it, low sugar, 12 g protein, etc)
Lunch: 2 pieces whole wheat bread .. turkey .. lettuce ... tomato...mayo
Snack: Banana
Workout: 1 hr cardio 4-5 days... pilates ab work a few days a week too
Snack: Protein Bar (220 cals! ahh!!)
Dinner: Chicken w/ steamed veggies


Any suggestions? Am i eating too much or not enough or ???
 
my only suggestions: use an egg substitute in place of the eggs, eat fat free/sugar free yogurt, or unflavored adding your own fruit. use fat free mayo.

you might also try replacing a meal with a protein shake made from water, whey protein powder, some fruit and whole oats, and milled flax seed. also, maybe replace one of those protein bars each day with fruit or yogurt/cottage cheese.

your diet looks pretty good though from the one day you posted. you'll lose weight alright if you stick to it.
 
What does the milled flax seed do and where do i get it (is it a pill i throw in or what)? Are there more calories in a shake than a protein bar?

I've been using egg beaters ... is that ok? They seem pretty healthy ... egg whites didnt have enough egg flavor to me :)

Thanks!! :)
 
Flax seed is one of the highest sources of EFA's (essential fatty acids) from plant sources. You can either get it in softgel form (since it's the flax seed oil you want) or just as the raw seeds (which you can add to salads, grind, drink with OJ, whatever).

Calories always relate to the nutrients in the food. Calories come from carbs, protein, and fat. A shake sometimes (SOMETIMES!) has more carbs and fat than a bar, so you sometimes get more calories from those sources. Of course ,it also contains more protein usually, so that contributes as well. Not always the case though.

Egg beaters are pretty much enriched egg whites. The flavor should be pretty much the same. But yes, nutritious.
 
i personally like flax seed best in it's milled form - milled flaxseed. has many nutrients and has a nice nutty flavor and is easy to blend into protein shakes.
as to which has more calories - shake or protein bar, it all depends on what you put in the protein shake - fruit, yogurt, cottage cheese, cheerios, water, milk - many choices. the thing to remember is that a few calories wont hurt you if they're nutritious. here's a shake i make every morning - i change the fruit a bit here and there but this is basically it: 8 ounces water, 1 scoop whey protein powder vanilla is good but any flavor will work), half a banana, 3 or 4 strawberries, 1 tbsp milled flax seed, 1 tsp reduced fat peanut butter, 1 tbsp cottage cheese, & a little splenda to sweeten. blend together for 30 seconds and enjoy. i vary it up by sometimes adding all bran cereal instead of cheerios, or maybe blueberrys or apricots as the fruit. these make great, tasty meal replacements. & IMO are much better for you than protein bars, which are for the most part artificial, over processed, glorified candy bars. although they're fine in a pinch.

BTW, milled flax seed is available in many places - supermarkets, health food stores, wall mart, online, etc. once opened it should be kept in the freezer during the duration of it's use. :)

and egg beaters are fine, i use them often myself.
 
avoid banana, eat an other fruit.

oh, and about fat free yogurt: FORGET, eat a normal yogurt (nature? I don't know if it is the right word), in fact, fat free yogurt are useless. What is better in a yogurt (for the digestion and all the nutriments) is taken off it. So it brings only a lot of acid and it has nearly the same number of calories and you know that the important thing is the quality.
one tip? when you eat some butter or some oil (always the healthy one) eat a yogurt: it will be the greatest for assimilation. My nutritionist gave me that tip and told me that if I'd use some fat in a meal the better is to eat a yogurt so the body wil have the two and it works faster and better.

:)

P.S: that works for me.
 
Sibylle said:
when you eat some butter or some oil (always the healthy one) eat a yogurt: it will be the greatest for assimilation. My nutritionist gave me that tip and told me that if I'd use some fat in a meal the better is to eat a yogurt so the body wil have the two and it works faster and better.
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I think this is because the enzymes in the yogurt that make it curdle (sp?), are the same digestive enzymes found in your stomach. So they would probably assist your body in the process.. I've always been told to eat a yogurt about an hour after taking antibiotic medicine..
 
OK so wait .. i dont understand :) Sorry ... when i eat butter i should eat yogurt? Sibylle can you explain this better? Mreik i understand what your saying ... i know yogurt is high in acidolophius (the good bacteria for ur tummy) and thats why i eat it ... supposively acidolophis is highest in strawberry yogurt (i have a screwed stomach lining ... so anything anyone ever needs to know about stomachs or acids or acid medicines i can write books for ya!)

OK so looks like i need to give in a start eating protein shakes instead of protein bars .. just doesnt sounds real good :) Thanks for the recipe i'll try it!!

WHY try another fruit than a banana .. whats bad about bananas? Just curious for the rest the info on it ... i'll definitely skip the banana i dont really like them and dont really need them... thats one of the fruits that reduces acid in your stomach though .. in case anyone needs to reduce acid ;)
 
shimmering - how much cheerious do you put in- 1 cup? And why do you put peanut butter in it ?? Just curious .. is it for flavoring or nutrients, etc ... seems like wasted calories to me (natty pb is like 200+ calories a serving!) SO I could drink this after my workout at like 6 that would be good?
 
Kb420711 said:
OK so wait .. i dont understand :) Sorry ... when i eat butter i should eat yogurt? Sibylle can you explain this better? Mreik i understand what your saying ... i know yogurt is high in acidolophius (the good bacteria for ur tummy) and thats why i eat it ... supposively acidolophis is highest in strawberry yogurt (i have a screwed stomach lining ... so anything anyone ever needs to know about stomachs or acids or acid medicines i can write books for ya!)
Click to expand...

Humm, I don't know how to explain it better in english (sorry i'm not english...). But all I can say is when you eat fat in a meal, it's good for your stomach and digestion to eat a yogurt with because of the enzymes. But I'm not saying that you always have to do it that way, the fact is that that's what I do and it works well on me. I feel better after a meal. But I only eat fat in my breakfast (butter) and my lunch (oil) so that makes me 2 yogurts per day. Plus that reduces acid (but I think you know ;) )
 
nothing wrong with bananas in my book.

on the cheerios, i usually add about a half a cup, just adjust it to what you like taste and consistancy-wise. i use the peanut butter and cottage cheese to add flavor but also protein. it's true peanut butter adds some calories, but i stay on a 1,500 calorie a day diet, so i allow myself around 400 cals or so for the protein shake - especially since i drink them after a run/workout. but you can skip the PB if you like. there are many great things you can add to protein shakes to bump up the nutrition and taste. some of the things i add now and then include: blueberries, pineapple, rasberries, all bran cereal, ginseng powder, the aforementioned cheerios, bananas, yogurt, vanilla flavoring, fat free/sugar free pudding mix powder, cherries, yams, splenda, instant coffee, etc, etc. many combinations you can put together - just use your imagination. if you use lot's of whole foods you end up with more of a meal replacement - a truly healthy one - than just a plain highly processed protein shake - or bar.
 
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