Somedays thats so true. Some days I watch my carbs, then I have a craving to eat and it seems to be all carbs. You have to chose smart substitiutiions if you can. But planning takes time and can be quite a process.
Brook, if here is one thing I've HAD to learn is that you cannot build muscle if you don't feed them!! I do a lot of strength training, and the lower my calorie intake the slower the progress!! Focusing on whole foods and adequate protein is really crucial, and I eat CONSTANTLY LOL. My personal rule is that I don't eat any processed food - NOTHING out of a bag, can, or box. It drastically reduces the number of empty calories, so you know that while you feel like you are eating a lot you can feel great knowing you are fueling your body with nutrients that will make your energy and strength sky rocket !!!!
The older you get, the tougher it is to lose weight, because by then your body and your fat are really good friends. ~Author Unknown~
current weight: 121.0
Fitness Minutes: (8,797) Posts: 54 5/3/13 4:38 P
Personally, I think the key is what you eat. After all, if you want a great body you have to give it great fuel to build on. You can't really go wrong in eating unprocessed foods, like fruits and veggies. If you are concerned about consequences of eating more food, I would focus on eating those foods. You will get more nutrients, feel full longer and your body will have more fuel to run on.
My name is Brook and I am brand new to SparkPeople. This is the perfect challenge for me as I am typically a very light eater and not usually hungry enough to eat more. But I believe that one of my problems right now is that I am stalled due to under eating in comparison to how much I work out. I am an avid walker and have added weightlifting, yoga, pole dancing and strength training to my workouts and love it! But I am of the old school thought and fear that if I put more in my mouth, it will defeat what I have done. So......I saw this challenge and thought - this is where I need to be!
I look forward to overcoming my fear of food (so to speak) and eating more of what I love and building muscle and letting these last 5 pounds of fat transform! I welcome any and all ideas and suggestions and help and can't wait to work with you!
I find adding fat to my diet makes it more filling. I frequently use full fat salad dressing. I eat peanuts, granola and other high fat foods. I use olive oil in cooking. I try to keep my fat content in my diet between 20 and 30 percent of my calories.
No fat cottage cheese with pineapple has been a wonderful "re-find" for me. My mom use to put cottage cheese on a plate with a ring of pineapple. Now that I am older, I buy the 0% fat cottage cheese and either fresh pineapple of frozen with no added sugar. I get a lot of protein from cottage cheese as well as beans and Greek yogurt. I buy the 0% Fage brand with no sugar and add Stevia for some sweetness. It took me a while to love it, but now getting enough protein without over doing my fat is easier. I find if I eat all the grams of fat allotted, I do not progress in my weight loss goals. Everyone is individual. I try to measure my olive oil and add hot water to the pan when sauté veggies with 5 ml of oil verses 1 or 2 tablespoons . I wish you the best.
For me, sprinkling a bit of shredded cheese on a salad or toast satisfies my need (aka craving) for cheese without the huge fat amounts in a slice or chunk of cheese would give. I still get cheese and still get the fat, just not as much fat. Hugs.
Pounds lost: 30.0
Fitness Minutes: (41,332) Posts: 2,219 4/20/13 7:58 P
I love cheese but I have cut back to reduced fat cheeses. Sargento is a brand I like for sandwich slices. I also eat light string cheese. I use fat free shredded cheddar for casseroles, etc. and I am learning to like it. I am usually ok with my fat intake. Sometimes I go over but it seems to average out over the week. I usually have more trouble staying under or at the allotted protein amounts.
Pounds lost: 11.6
Fitness Minutes: (32,971) Posts: 936 4/20/13 6:03 P
For protein: lots of fish, shellfish and chicken, Egg Beaters omelets, eggs, some lean beef such as sirloin, and lentils, edamame, and black beans. Bison burgers too. There are also tofu, tempeh and seitan... stir fry with lots of vegetables. TVP is textured vegetable protein... use it like ground beef... has no fat, just protein and fiber. Bob's Red Mill sells it dry, you can buy it on Amazon if not in your local store. Or as Smart Ground in the produce section. Do you cook for yourself? I think fat is much harder to avoid when eating in restaurants.
Pounds lost: 51.0
Fitness Minutes: (4,827) Posts: 46 4/20/13 4:46 P
I have discovered that is my major problem, too. Though my issue is finding adequate protein to balance the carbohydrates. I can't use dairy, so it is a learning curve, finding good replacements for cheese, yoghurt etc.
current weight: 206.0
Fitness Minutes: (21,239) Posts: 5,357 4/20/13 9:03 A
The amount of fat in my diet was my #1 problem when I first tracked nutrition. I cut back on red meat and and my favorite- cheese. And no more cakes, cookies and doughnuts- those are rare and special treats now. I added a lot of beans and vegetables. Now I have to work at making sure I eat enough fat. Greek yogurt has been a great help- I have gotten very creative.
cheese, eggs, plain yogurt with stevia, peanut butter and cocoa butter or fruit, lots and lots of veggies - add them to everything. If you don't like them puree them and add them to cakes, smoothies, sauces...
Fitness Minutes: (8,174) Posts: 32 4/20/13 1:21 A
After completing my first week as a (return) member of Spark People, I decided to analyze my food intake. I am typically under on my protein, way under on carbs and right on/on point for calories & fiber. However, I always meet and even exceed my fat gram quota. When I exceed it - it hasn't been by a ton (2-10 grams), however, I feel like in order to lose weight, I better get my act together; especially in that area.
I'm stumped though as through the years, I've experienced all sorts of fat fads - go low fat, wait, no go no fat...wait no...reduced fat means added sugar (true), go full fat - wait no that'll kill ya, you'll gain weight, etc etc.
I feel like I don't eat terribly unhealthy, but meeting that fat gram quota each day tells me a different story. My question is - how do you keep your fat quotas low? Is it possible to eat a low-lower fat diet without the added sugar? Any lean protein ideas/snacks/recipes would be beneficial as well.
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved. No portion of this website can be used without the permission of SparkPeople or its authorized affiliates.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.