Could protein be the key?
Friday, November 30, 2012
I've always tended to eat more carbs, and recently decided to try getting more protein in my diet, especially at breakfast - I was getting hungry two hours after eating a very generous bowl of oatmeal, milk, and fruit. See my "Tale of Three Breakfasts" blogs if you're interested. So, I decided to make egg sandwiches for breakfast instead for the protein and fat. I've alternated several things, but this work week I ate my egg sandwich breakfast every day (332 calories):
100 calories of whole grain bread,
one whole egg fried hard with very little cooking spray (70 calories)
one slice of (full fat - I can hardly believe it myself!) cheese (80 calories)
100 grams of apple
1/4 cup of skim milk in my tea
I usually have the apple and tea before my morning visit to the gym (6 am), and the egg sandwich between the gym and work (7:30ish). I still want a snack around 10, but not as badly as when I was eating oatmeal for breakfast. And, I'm coming a lot closer oin most days to the 50% Carb/25% Protein/25% fat ratio that Sparky recommends many days. And now that I mentioned that, I could have sworn that the recommended ratio was 50/25/25, but today the chart says 50C/20P/30F - did they change it, or was I hallucinating?! I'm still aiming for 50/25/25 regardless, because I'd prefer to eat a little less fat and a little more protein.
The other interesting thing is that I used to think my maintenance weight was in the 1450 calorie range, but I'm now averaging closer to 1500/day and the scale is creeping slowly downward (I'm recovering from 3 weeks of lax tracking and some minor scale creep). I used to believe that only the calories mattered, and not where they were from, but now I'm beginning to wonder about that. My daily totals for this week are:
Sunday: God only knows! - didn't track
Monday: 1,611 - easing myself back down
Today: 1,401 - so far. I'll likely end up at 1470 or so.
My activity each day has been very similar, and my current workouts aren't particularly calorie-burning, so I don't think they're a factor.
It's funny to be almost ten years into maintenance and still not have a definite maintenance number. Could it be the protein that's allowing me to eat slightly more calories and still lose weight? If so, I'm all for it.