I met with the dietician yesterday...
Friday, May 31, 2013
and it was very insightful. Her assessment of my food journal is that I'm eating too many carbs. DUH. I knew that. My balance between carbs/protein/fat is off. She wants it to be 33% for each one. Sparks recommends Carbs 50%, Protein 30% and Fat 20%. She also told me to ignore the sparkpeople recommendation. Basically my carbs to protein ratio should be 1:1 and no more than 1.2:1. So if my carb grams are 150 then my protein grams should be 150 also. Also a carb serving is equal to 15 grams.
It is just really just tweaking my eating. For example no maple syrup on my breakfast sausage, only 20 grams of raisins a day, do an open faced sandwich (1 slice of bread) and replacing the sweet corn with a non starchy veggie. That right there is over 50 grams and puts me right where I need to be. If I'm hungry, then I need to eat choose protein and healthy fat rich snacks - nuts, seeds, nut butters, organic jerky, veggies and hummus, sakes and protein pudding (made with protein powder),new KIND Bars low sugar 5g or less.
She feels that if I get the carb/protein balance correct that I will get my mindless snacking under control. She thinks that the many carbs are putting me on a blood sugar hit that I crash from and that is causing me to be hungry and want to eat. Then I eat on more carbs and start the cycle again.
I know that I can make this work but it will take some pre-planning the night before or the morning of. This will allow me to take an honest look at what I'm eating and tweak when necessary. I'm not worried about calories or fat grams and neither was she. I truly think that if I get this under control everything else will take care of itself.
I'm also supposed to reintroduce onions by trying a small protion one day and watch/wait for any symptoms. If no reaction repeat after 3 days onions again, watch and wait. If I continue to have no symptoms, then I should be able to include onions back into my diet. I just can't eat them daily.
I'm not looking to be perfect overnight but I'm going to plan out my meals and also research protein/healthy fats to include. I think by the end of next week that I should be on track and hopefully the mindless snacking issue will have taken care of itself.