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Also, TVP is good for protein at low calories. It can be eaten by itself (I make it with veggie or fake meat bullion) or mixed in with just about anything. Quite yummy and very filling.
Thanks so much everyone! :D very encouraging! I started cutting on carbs yesterday, and once I'm done with what I've already bought (Triscuits, Life cereal) I won't buy it anymore. I'll buy more veggies and fruits and have that for snacks instead. I already lost one pound and I hope I'm out of my plateau. If you have any more suggestions feel free to give away!
Oh and I'll HAVE to try this hummus recipe :D
Here is a link to Rip's (The Engine 2 Diet) no fat added hummus recipe. He gives some options for flavor enhancers. I always add cumin too. Sometimes I like adding giardiniera for a kick. (giardiniera is a hot pickled cauliflower, pepper mix found in jars in the pickle aisle.)
tip: if you use canned garbanzo beans, save some of the liquid when you drain the beans. Then, if you need some added liquid when you blend them you can use the can liquid instead of water. Also, I find I like using my stick blender instead of my blender for this, I don't need as much liquid with my stick blender.
Hummus is so easy to make if you have a good blender. You can make it without fat. You don't have to use tahini (that does have a high fat content), but make sure you use cumin -- as that will give you the right flavor. Beans are very healthy and you should not back off from eating them. Try other bean combinations, too, if you're ready to experiment. So healthy.
How many calories a day are you consuming? It seems a bit high based on that list. A 500 calorie daily deficit creates 1lb weight loss in a week.
Like others, I noticed that your diet seems very high in carbs/processed foods. If you've hit a plateau, you should reduce/limit carbs, especially the highly processed ones. For instance, I'd replace the Life cereal with steel-cut oats. Also, I really enjoy light silk soy milk as opposed to regular silk. I'd try to replace some of the carb-rich snacks, like Triscuits, with fruit or vegetables. Also, you should use hummus sparingly, as it can be rather high in fats and the servings sneak up on you!
Hope this helps!
Imvegan gave some great advice. The best way to get whole grains is to actually eat the whole grains (not processed cereals.) Oatmeal is an excellent choice, but you can change things up. You can make a soaked oatmeal cereal (this is what real muesli is from Switzerland -- U.S. manufacturers took the idea and made a processed cereal). You could always add a bit of cooked brown rice, etc. to your oatmeal/cereal. I used to go to the bins at the health food store and buy all sorts of cut grains (oat, rye, barley, wheat, rice etc.), mix them together dry, add a little bran, a little this a little that, soak them in cold water in the fridge and make my cereal in advance for the week. I would add raisins or walnuts, spices, non-dairy milk (different for different moods.) It was delicious and super healthy. I'm not suggesting you do that, but it's just to give you the idea that there are much more interesting things than boxed cereals.
When you up your veggies (really, the main part of your meal should be veggies) think especially of dark leafy greens and cruciferous veggies such as broccoli, cauliflower, cabbage, brussels sprouts, kale.) You should eat dark green leafies and cruciferous veggies every day, not just for weight loss but for overall health. If you can't get them fresh you can look for them frozen.
Good luck to you.
Yep, adding more veggies and cutting grains a bit is a great step. I also noticed the pine nut hummus. Pine nuts are very high in fat. So if you buy hummus, look for hummus that is low fat and only contains a small amount of tahini for taste.
Thanks for the replies!
For the number of calories maybe I don't remember well, it's been a while since I saw my nutritionist..!
I eat legumes every other day and tofu when I don't. I agree that I eat a LOT of grains, I eat lots of pasta and bread, I should cut on that.
For the Life cereal I have NO IDEA why I never looked at the ingredients list - and I'm surprised how bad it actually is...! I seriously had no idea! When I'm done with this box I'll switch to another brand, I swear :) I actually thought it was whole grain but I guess my brain confused multigrain with whole grain...
I don't make hummus myself, but I'll check mine. Every time I tried making my own hummus it wasn't pretty good so I switched to buying pre-made, but I'll take a look at it!
I used to eat salads all the time but I cut on that for some reason (maybe because it was Winter and it's hard to get fresh stuff here in Winter). I'll add them back to my meals!
So overall I understood that I should cut on grains and add more veggies, is that right? :)
To lose 1 pound of weight you have to cut or burn 500 calories a day, not 200. 1 lb = 3500 calories.
I see that the peanut butter and almond butter are adding fat without much nutrition. I don't see any beans or dark greens in your diet. Beans add protein and fiber which are much better for you than grains. Is your breakfast cereal whole grain? How many ingredients are listed on the package? Is your bread 100% whole grain?
Do you make your hummus yourself? If it contains added oil you may want to make your own to lower the calorie count and fat of the hummus. (or buy a no added oil brand.)
Do you eat huge salads at all? (with fat free dressing)
I found that when my weight loss stalled, I upped the veggies and lowered the amount of whole grains in my diet. Grains are high calorie and lower nutrition compared to vegetables and fruits. I also watch the fat I eat. I only get fat from whole foods like beans, very little whole grains, and fruits and veggies.
Have you read Eat to Live, Prevent and Reverse Heart Disease, or The Engine 2 Diet? They are great resources and have great recipes in the back.
I also like blogs and recipes from Happy Herbivore and Fat Free Vegan.com. All of the books I mentioned may be available at your local library.
I also noticed that you eat many processed foods, like Life Cereal and Triscuits. Life Cereal is especially unhealthy. It is not whole grain, has tons of processed ingredients and not much natural nutrition. Change to something like oatmeal or a bran flake from Trader Joe's that has just 2 or 3 ingredients.
Your supper looks good except change your couscous to whole wheat couscous or have quinoa instead and make sure the serving of grains is about 1/4 of the meal and veggies should be 3/4. I know folks who have about a whole cup of grains to only 1 cup of veggies. This ratio of veggies to grains will stall weight loss.
Edited by: IMVEGAN at: 4/28/2012 (11:49)
There are many things i see in your listing that is problematic. I wont go into that on a thread. Suffice to say too high in processed phood salt fat. Not high enough in fresh fruit and greens. I have lost all excess weight and healed from serious and various health issues since november. I started back to raw with a green smoothie then went back to raw then added a fruit smoothie daily and then a huge salad at night.
Karen - The Green Smoothie Loving High Carb Low Fat Raw Organic Vegan Co-Leader Low Fat Raw Vegan : www.sparkpeople.com/myspark/groups_i
FOR RAW FOOD SUCCESS READ 80/10/10 BY DR. DOUG GRAHAM! EAT FRUIT! CARB UP!
Hi! I need some help!
A month ago I experienced a sudden raise in my appetite and had some trouble adjusting to it, but now I'm fine. I always eat until I'm not hungry anymore, but no more than that, so I guess that's okay.
I never tracked my calories because generally I eat pretty well, barely no desserts, etc. and when I started tracking them I became obsessed and stopped eating when I reached my "top" for the day... oops!
But now I've hit a plateau and I haven't lost weight for 2 weeks and I'm kinda concerned. I know it's not an exercising problem since I exercise even more and better, so I know it's because of what I eat. I'm guessing I eat too much calorie - since you gotta have a deficit of 200 calories everyday (between what you burn and what you eat) in order to lose one pound a week.
So I was wondering if you guys had any ideas of low-cal foods I could eat to full me up. Just to get an idea here's what I ate yesterday:
1 cup of Life cereals
1 cup of Silk soy milk
2 whole grain toasts, one with 1 tbsp of chocolate almond butter, one with 1 tbsp of peanut butter
1 cup of green tea
One piece of dark chocolate I just purchased at the gym! (about 1 tbsp)
4 cups of broccoli and celery dipped in 1/3 cup roasted pine nut hummus
A piece of bread
1 cup of red grapes
Nature Valley almond granola bar
1,5 cup fine couscous
1 cup mixed vegetables with tofu (broccoli, green onion, mushrooms, carrots)
1/3 cup salted peanuts
1 pack of Praeventia cookies (120 calories per pack) ginger flavored
A little bowl (maybe a cup or a little less) of Triscuits
A cup of herbal tea
I drank 10 glasses of water throughout the day.