Monday, July 23, 2012
I am making changes to my eating plan. The default recommendations by SparkPeople allow me to lose weight, but realistically, they aren't maintainable for me. I get very hungry sometimes. While I would understand it if I weren't making good food choices, I just feel like my body is trying to tell me that I need more food.
Someone suggested that I look at the information on www.wellnessresources.com. If you can look past all the attempts to sell supplements, the website does contain some interesting information about the Leptin diet. It has 5 rules - eat three meals (no snacks), eat more protein, eat fewer carbohydrates, eat a breakfast that contains protein, and don't eat after dinner. Ideally there should be 5 - 6 hours between each meal during the day, and 11 -12 hours between dinner at night and breakfast the next morning.
For a woman looking to lose weight, they suggest about 1500 calories per day - 40% from protein, 40% from carbohydrates, and 60% from fat. The idea of eating that much in fat scared me, but when you consider that each gram of fat contains 9 calories, it means you should have about 65 grams per day (not much higher than the upper limit suggested by Sparkpeople).
The way they suggest putting your plate of food together is to have a palm-sized serving of protein, a palm-sized serving of carbs, and then fill the rest of the plate with vegetables. I thought that sounded doable, so I have tried it for the last 5 days.
The first thing I've found is that it is really hard for me to get that much protein per day - even with Spark, the suggested amount of protein was often difficult for me to reach. For breakfast I have scrambled eggs, one slice of whole wheat toast with a half tablespoon of peanut butter, and a piece of fruit. For the first couple of days, I was tempted to snack, not because I was hungry, but because it was a habit.
Now at day 5, I have to admit that not only am I not hungry, I've probably overeaten although I am still within my daily guidelines. This is something I'll have to work on in the future, because they emphasize not eating large meals and stopping before you are full. At least under this plan, I feel like it is sustainable for the long haul without a struggle.
The big test will be on Thursday when I do my weekly weigh-in.