Fitness Minutes: (41,397)
26,805 4/20/14 7:31 P
It was my metabolism - it had become extremely slow. Even now, if I eat more than an average of 1600 calories daily, then I gain weight. She put me on what she termed a VLCD (very low calorie diet) for a while - which was regularly monitored by her.
It sounds like you are 'process food addicted'. I would be inclined to make your changes gradually. Instead of a processed meal, why not make either a very healthy version of what you would buy, or make something totally different, and remember to add herbs and spices. They really can make a huge difference to the food for those who have 'taste' issues.
Add an extra piece of fruit for a snack - decrease soda/juice and gradually replace it with water. Flavour the water with a squeeze of lemon, or make a herbal tea. They can be very refreshing and quite nice tasting.
Reduce your processed carbs and add in good wholegrains. Some breads are excellent forms of this, but you really need to check the nutrition label. Brown Rice, Rolled Oats, Quinoa are also good sources.In place of some of your carbs increase lean protein and fresh fruit. You might find that in time you really enjoy this new way of eating. It can end up saving you bucket-loads of money, too :-)
Good Luck, Kris
Fitness Minutes: (300)
131 4/20/14 6:01 P
I'm glad the dietician worked for you, Kris. What was the problem, if you don't mind me asking?
Re my comment, I just meant that if I was able to adhere to a meal plan made up of steamed vegetables, lean proteins etc, then I don't think I would have a weight problem, since I eat all the wrong things because I don't like the right things. Even when I'm losing, I'm still eating the same way (lots of carbs, lots of processed stuff, moderate lean protein and some fruits/veggies) - just less than normal. But I totally get we can overeat on healthy stuff too. :)
Fitness Minutes: (41,397)
26,805 4/19/14 5:34 P
I was interested in your comment re eating a plate full of steamed veges you wouldn't be fat.
Well, my diet has always been very healthy (nearly ALL the time) and it has always incorporated loads of fruit and veges - either mainly steamed, or raw. I still got overweight, and was continuing to gain. I couldn't figure it out because I knew I mostly ate between 1650 - 1850 calories. When I saw my Registered Dietitian, I took a few random printouts from my Nutrition Tracker. In less than 5 minutes of my initial appointment she had figured out the problem. I haven't looked back since, and in fact, have been maintaining for 3 years. I still weigh and record all of my food for increased accuracy and to ensure that I stay there. I had been overweight for about 30 years!
Fitness Minutes: (300)
131 4/19/14 12:51 P
Thanks everyone. She is a registered dietician. I think that I just felt confused with all the conflicting information and needed someone to separate myths from facts. But still, some things are just a given - more fruits and vegetables, less processed/junky foods. It really isn't too hard! I definitely feel better having gone to see her, and I've started making a lot of changes. More fresh produce is my number 1.
You should definitely make sure that someone you are paying to give you nutritional advice is a Registered Dietitian and not just a nutritionist. A nutritionist could have 2 weeks or 2 decades of education - you would never know. A dietitian's job is regulated and education is standardized.
As a Registered Dietitian I always ask for these three things:
1. Please bring in at least 5 days of food records to show what you are typically eating on weekdays and weekends.
2. What are your goals for coming to the appointment. What do you want to improve? What are your concerns?
3. And at the end of the appointment I ask....are there any other specific questions that you would like to ask and need additional information.
I don't know if any of this was done---but I have a feeling it would have taken you to the next level of meeting your needs; since you were already very familiar and currently practicing the basics of good nutrition for overall health and wellness.
I always encourage clients to be as "specific" as possible with describing their needs to any health professional. It helps to "get what you want" from the therapy.
I would just be sure that if you go back, to let the nutritionist know your meal plan, and how it varies from what she suggested. Remember she works for you, but can only help if you both know what you are doing, so she can make further suggestions.
As far as telling you something new, there isn't much that isn't common knowledge. Where we fail is in common practice. We know what can work, but choose not to do it. Most nutritionist/dietitians have a plan they favor, and suggest it to everyone, unless they have a health issue that needs special consideration. If you can follow it, most likely it will work.
If you are making variations, go back with meal plans, and show her what you changed, as well as results. If you aren't getting any results, then maybe you should listen to the professional, but if you are getting results, she may just suggest a few tweaks to improve those, and send you off on your merry way. These tweaks would probably be for nutrition's sake. While you may be losing 1 lb. a week on you slightly altered version of her menu, she may not that you are lacking in a nutrient, and make suggestions to correct that. Feel free to ask her to explain any changes she suggest, and why.
In the end, all you want are results, while maintaining good nutrition, and she is there to help you do that. This usually involves compromise on both sides. What you are capable/willing to follow vs. her plan. Do everything that you can to accept her plan, and see if it works. You may be surprised at the results. Just make the changes where you have to, to make it a plan you can follow, but let her know when you do so. You may make a change, and she knows that it leaves you deficient in one area of nutrition, and could suggest an alternative.
Instead of treating her like she is handing you a task, you should have worked out these details with her, and both of you agreed on a plan. You may find out in 3 months that you aren't getting some nutrient that you could have avoided just by saying " I am not gonna eat all these veggies ". or telling her you preferred them cooked differently. Just because she make a suggestion, doesn't mean that you can't say NO WAY.
People tend to use nutritionists in 2 ways. 1 ) As someone who keeps them in line, and at 3 month check-ups they get scolded for not seeing results 2 ) As a tutor, who will eventually teach them what they need to know to do it on their own.
These people aren't there to make you follow the plan. Only you can do that. They are there to explain nutrition, and meal plans to you. If you already know everything she is telling you, then you are wasting your money, and her time. Your problem is sticking to the plan.
So maybe you don't need to see her at all, and just focus on consistency, which is often the hardest thing to do. Stick to your own plan for a month, and if you get good results, just continue that plan for the rest of your life, and save the money of seeing a nutritionist. They aren't miracle workers, they are just a source of information.
Hope your plan gets you great results, and you cans spend the money you would have spent on a nutritionist on a new wardrobe. . If you decide to go back, be truthful with her, and work out a mutual plan that you can stick to, and gets you all the nutrition you need.
4/17/14 12:24 P
I'm with you on the steamed veggies thing. Some are ok for me (taste wise) but roasting them? Oh baby!!! Be still my fluttering heart :)
I love roasting veggies - cauliflower is to die for. Last time I made it I kinda went southwestern with it, garlic, cumin, paprika, chili powder, cayenne - it was awesome.
I read somewhere that it you wait 10 years the nutrition advice will change. think about margarine - we all switched from butter to margarine years ago and now we hear that butter is better for us. Unfortunately there just aren't really good studies that "prove" one way of eating is better than others; much is sort of anecdotal. I have seen nutritionists and I read a lot and basically take what seems to work for me. Some nutritionists appear to "push" what works for them and we are definitely not all the same.
Fitness Minutes: (0)
4/17/14 7:59 A
It seems that everyone has different answers for everything. If I were to go to 3 different dietitians, they would each say something different. My trainer at the gym, she says to eat vegetables, a protein, and a complex carb with each meal (6 meals a day)...I did that for 2 weeks and was going insane! Nothing sweet at all?! No...it does not work for me, that might work for people prepping for a body building competition, figure competition, or whatever....which I am no where near yet (I need to lose 48 lbs first) I feel like I just need to get this weight off a healthy way, a way I won't get bored FIRST! Then once i am at my ideal weight, I will try to do as my trainer said....point is, everyone has a different take on how we should be eating. Your meal plan looks good though, let us know if it's working for you.
Fitness Minutes: (300)
131 4/17/14 4:56 A
So I got tired of getting confused over all the conflicting information out there, and so I decided to go to a nutritionist to see what I really should be eating.
It was an eye opener in a couple of ways. Firstly, she didn't tell me anything I didn't already know. Plenty of fruit and vegetables, 3 meals, plus a couple of snacks, focus on whole foods and avoid processed foods and sugar.
However, she said a couple of things that I questioned. Firstly was the subject of fat. She was pushing the low fat dairy which I'm firmly against, and cautioning against nuts. Hmm. I know we're supposed to be watching calories and all, but the main reason I went to her in the first place is because I want to switch to a lifestyle where I'm eating better to improve my performance and quality of life, not to play a numbers game every day. That's what I want to move away from.
She also put a lot of 'steamed vegetables' in my meal plan. Lol. If I could eat steamed vegetables by the plate load, I wouldn't be fat. These past few months I've been experimenting with roasting them with garlic and sea salt, which works for me.
So, I took into consideration her recommendations, plus used my own experiences of what works for me, and the research I've done over the past year, and came up with this meal plan. Let me know what y'all think.
Weekday Menu 1 – non-dance days
7.30 Protein smoothie – banana, berries, unsweetened almond milk, chocolate protein powder 10.30 1 sachet oatmeal, unsweetened almond milk, ½ tbsp dark chocolate chips 1.30 3 oz chicken, ½ c brown rice, ½ c green beans 4.30 ½c strawberries, 7 walnuts 7.30 3 oz fish, ½ sweet potato or turkey chilli or grilled Cajun chicken and roasted broccoli 8.30 2 squares of dark chocolate
Weekday menu 2 – dance days
7.30: Veggie scramble with 2 eggs, diced peppers and onions in a wholemeal wrap, 1/4c berries 10.30 1 sachet oatmeal, unsweetened almond milk, ½ tbsp dark chocolate chips 1.30 3 oz chicken, ½ c brown rice, ½ c green beans 4.30 Turkey chilli 7.30 Banana, 7 almonds
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