The Fat Loss TroubleshootThis is your place to troubleshoot your fat loss problems from nutrition to training. This section is led by Leigh Peele, author of "The Fat Loss Troubleshoot," the ultimate fat loss manual. If your results have slowed or stalled this is the place to come for advice for all your fat loss needs.
I know, its the mayo a whopping 112 cal. Now I know better but without tastes like I"m eating cardboard.
Total Cals: 482
Carbs: 28 Net ~26
Fat: 24 (mayo added 12!)
Protein: 37
The good news: I'm at 50 g protein so far (need 150+), 35 g Carbs net 31 but I've hit over half my fat and had 676 cal with 950 (not enough for me) left over for the entire day if I'm not working out and want to maintain a 300 cal deficit.
And I'm STILL hungry (ate 10 minutes ago) so maybe protein doesn't curb everyones appetite? I think some pasta would hit the spot but I don't know whats in the pesto. Have I eaten too much?
It can take some experimentation to see what you find most satisfying mentally and physically. Ten minutes might not be enough time for the food to have any real effect on your hunger.
Sometimes it's just a question of finding something to occupy my mind until the food hits. A big beverage (tea, water) can sometimes help me, so can gnawing on carrots, but some days I'm just hungrier than others.
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I agree with the pp, sometimes it can take some time and experimentation to figure out what's going to make you feel satisfied. Hmm, as far as the mayo goes, have you tried the olive oil mayo, or canola mayo? I like the canola mayo for a sandwich, and it's got 45 cals/Tbsp. About half as much as regular mayo. I can't remember what the oo mayo runs for calories.
Looking back at what you ate, you don't have a ton of veggies there, just a small amount on your sandwich I guess. I find that sometimes a good side of something low in cals, like sauted zuchinni, steamed broccoli, green beans, etc... gives me a lot of volume without too many calories.
I can't tell from your post what your total calorie goal is for the day? I didn't understand what this meant
Quote:
had 676 cal with 950 (not enough for me) left over for the entire day
is the pita bread whole-grain? if not, try switching to a whole-grain version as the extra fiber will help keep you full. Do you like mustard? Try using that instead of mayo and then replace the missing calories with veggies, nuts, avocado, more cheese, etc. More whole food type stuff rather than a condiment. I'd also ditch the sausage patties which are gonna be loaded with calories for what you get and replace with grilled tofu, mushrooms, beans, cheese or whatever. You're vegetarian right? Otherwise, some grilled chicken, fish, or lean beef would be awesome too. In other words, try switching out the calorie-dense processed foods for nutritious foods that allow you to eat more quantity for the same amount of calories.
I second replacing white with whole grain if you haven't already.
Another helpful thing to do, as you are learning what makes you feel full and what doesn't, is to track hunger in your food journal. After you eat make a note of whether you feel hungry, satisfied, full, or stuffed. Soon you will be able to see trends and know what's going to work for you.
So little veggies!! Defintely eat full servings of veggies. They have fiber and nutrients that fill you up for very very little calories. LOL 14 grams of pepper is like the size of my thumb.
Those veggie sausages are also pretty calorie dense for not much substance IMO
I agree with the pp, sometimes it can take some time and experimentation to figure out what's going to make you feel satisfied. Hmm, as far as the mayo goes, have you tried the olive oil mayo, or canola mayo? I like the canola mayo for a sandwich, and it's got 45 cals/Tbsp. About half as much as regular mayo. I can't remember what the oo mayo runs for calories.
Looking back at what you ate, you don't have a ton of veggies there, just a small amount on your sandwich I guess. I find that sometimes a good side of something low in cals, like sauted zuchinni, steamed broccoli, green beans, etc... gives me a lot of volume without too many calories.
I can't tell from your post what your total calorie goal is for the day? I didn't understand what this meant .
Snarlla, I'm allowed 1626 with the 300 cal deficit on a day I don't lift. And I'm not lifting today but I may do HIIT today so I don't know how that affects things.
Thanks for the canola oil/OO recomendation, I've used OO before but I was only picking it for the fat. I should have paid attention to the calories too.
I haven't been eating enough vegetables I agree, most I get is probably 3 servings including 2 cups romaine. So maybe I'll make a big salad. I still have my tofu (no rice) left, maybe I'll eat that too/instead.
If you wanted to ditch the mayo to save calories, you can simply use something like balsamic vinegar, apple cider vinegar, lemon juice, or something else that's tart/tangy with little to no calories to add flavor back in, without the fat in mayo.
500 calories should buy you a pretty sizeable salad with a good solid source of protein and room for a little dressing plus extra vinegar for flavor, and possibly even an apple for a dessert if you work it right.
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There's better bang-for-your-buck calorie-wise stuff out there than MSF stuff. I find when trying to hit really low boca is usually more filling for less cals. A boca burger, for example, is 100 calories. A MSF griller is 140 or so. The boca burger is bigger, also.
is the pita bread whole-grain? if not, try switching to a whole-grain version as the extra fiber will help keep you full. Do you like mustard? Try using that instead of mayo and then replace the missing calories with veggies, nuts, avocado, more cheese, etc. More whole food type stuff rather than a condiment. I'd also ditch the sausage patties which are gonna be loaded with calories for what you get and replace with grilled tofu, mushrooms, beans, cheese or whatever. You're vegetarian right? Otherwise, some grilled chicken, fish, or lean beef would be awesome too. In other words, try switching out the calorie-dense processed foods for nutritious foods that allow you to eat more quantity for the same amount of calories.
No its white pita bread, whole grain tastes like cr*p I've tried it. Not ruling it out just saying if I don't like what I eat I'll just go find something else I like. I might go get some TJ's low carb tortillas though. Hate mustard. Nuts avocado, cheese would add more calories don't you think? Although I love that stuff, when I ate it the other couple days it racked my calories up even more. I think I did good with the individual nutrients its the total cal that has me worried.
I'm not vegitarian but I'm picky with meat basically only fish and it takes a long time for me to prepare it I'm real picky have to get all the skin off, like it well done, lots of seasonings and it takes an hour or so just to thaw and I'll need something to eat in the meantime lol. I'll only eat wild silver or sockeye from trader joes. I WILL eat my salmon today though. But thats not practical to make it an everyday thing.
Whats wrong with my veggie sausage patties? There are 10 g protein per pattie and 80 cal. each and 2 g carbs I think. They also have a lot of vitaimins etc. I don't do eggs so I don't know what a suitable non meat substitute should be for breakfast. That was supposed to be my breakfast actually (break fast was about 200 cal b/c i ate greek yogurt protein powder and walnuts) but I got busy so I lumped it all in lunch :-)
Would do deli cold cuts like turkey and chicken but they have nitrates and I heard those aren't healthy either. And its processed. Its very hard to get away from processed food actually. Plus I'd have to buy low carb bread, can't eat that stuff alone.
Also i should mention, i'm trying to keep food costs down. healthy food is expensive so i do the best i can and happen to be at my moms and using her condiments/pita bread etc.
But I appreciate being reminded I need more vegetables, definately true. I used to eat a lot 5+ servings a day.
I thought I ate much healthier today b/c I was looking at the individual nutrients esp protein. I tried! Just frustrating with the calories.
I REALLY tried this time :-(
What is calorie dense about my food choices aside from the mayo?
500 calories should buy you a pretty sizeable salad with a good solid source of protein and room for a little dressing plus extra vinegar for flavor, and possibly even an apple for a dessert if you work it right.
I know huh? You would think it would as well as satisfy my appetite is what I'm after too.
Try spacing your meals out-eating a huge meal can spike some peoples insulin level thus causing hunger. Logging your meals and how your body reacts is a good way to understand this. As a newbie I think you are obsessing too much over macronutrient ratios-I have read many articles stating KISS-keep it simple-concentrate on meeting your exercise, calorie and protein goals first. Once you have the hang of this you can further tweak things if you are not losing.
There's better bang-for-your-buck calorie-wise stuff out there than MSF stuff. I find when trying to hit really low boca is usually more filling for less cals. A boca burger, for example, is 100 calories. A MSF griller is 140 or so. The boca burger is bigger, also.
Oh good to know, maybe boca sausages then. not as good as msf though i don't care for anything else msf makes. but if i can find it for less than $4 a box i'll try it. i'm trying to not have this endeavor cost more than my rent :-)
Try spacing your meals out-eating a huge meal can spike some peoples insulin level thus causing hunger. Logging your meals and how your body reacts is a good way to understand this. As a newbie I think you are obsessing too much over macronutrient ratios-I have read many articles stating KISS-keep it simple-concentrate on meeting your exercise, calorie and protein goals first. Once you have the hang of this you can further tweak things if you are not losing.
But that is what I am trying to do, focus on calories and proteins. Unfortanately to get 150 g protein necassarily means maintaining 40/30/30 breakdown.
Maybe I should just focus on meeting my calorie goals to start?
I just discovered the other day that Target (the ones with a grocer in them) have Boca and MSF etc stuff for like super friggin cheap… some even cheaper than Trader Joes (and more variety that TJ here). At the reg grocer I pay like nearly $5 (or more, depending) for stuff that was $2-$3 at Target.
Boca crumbles are also lower cal than the MSF version. MSF veggiedogs are pretty good, like 50cals each. There's also some stuff from Lightlife and Yves that are deli slices that make a decent sammich or sliced to use like cold-cuts on a salad. I like MSF links, but those are 40 cals each and I just often don't want to justify the cals for them.
MSF chick strips mixed with some black beans and rice (with some salsa) make for good eatin… filling… like a burrito without the wrap. The Boca crumbles in a bit of pasta marinara is pretty good too (ww pasta I find more filling). For breakfast the "sausage" crumbles from MSF or Boca with some cut up spuds fried in a pan with a bit of cheddar is delish… (although normally I add egg, is great without).
Try yellow mustard instead of mayo? Plain mustard is ~50cals/tbsp and that will leave you more calories to expend on things that will make you feel full. Honey mustard isn't even that bad and has more sweet flavor, or if you like spice get one of the hotter mustards.
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MSF uses a cheap (poor) form of protein. Back when I was vegan I found Boca to be much more satisfying. Then again, that last bit is purely subjective.
Try yellow mustard instead of mayo? Plain mustard is ~50cals/tbsp and that will leave you more calories to expend on things that will make you feel full. Honey mustard isn't even that bad and has more sweet flavor, or if you like spice get one of the hotter mustards.
Unless you're talking about honey mustard, most mustards are about 5 cals/tsp - which is 15 cals/tbsp. I checked the two we have (no-name yellow and dijon).
I'm not sure it would go with what you're eating, but think about trying hummus instead of your mayo.
Thank you everyone for the great suggestions on condiment substitutions and especially where to get this stuff for cheap! And didn't know protein quality varied so much PlankIt so will definately look into Boca too.
ooooh, i forgot about hummus! I gotta get me some of that next time I'm at the store.
Also wanted to suggest to try different brands of whole grain whatever. I'm not eating bread anymore but when I was, my DH and I went thru a couple brands until we found one that we really enjoyed. Some stuff is just too... "yuck, I'm eating healthy," the trick is to find the stuff that's "yum, and it's healthy too!"
I meant to say earlier that although I love pitas, tortillas/wraps can be a better alternative. They don't seem to be as dry (especially when you are eating the multi-grain).
Lyrica: Love salsa!! Its just not great with the veggie sausages. I like to dip them in something. But I like it with homemade low carb tortilla chips.
Hazeldazel: Love hummus too but it does a number on my GI tract but its been a long time of abstaining so maybe I'll pick some up over the weekend.
So little veggies!! Defintely eat full servings of veggies. They have fiber and nutrients that fill you up for very very little calories. LOL 14 grams of pepper is like the size of my thumb.
Those veggie sausages are also pretty calorie dense for not much substance IMO
Really! I had 150 gm red pepper as my yummy vegie tonight. I usually have 100-200g vegie at a meal.
I really cut the bread down, and only eat a small slice occasionally, if I am NOT hungry. I never eat bread if I am hungry: bread & pasta, they make me hungrier. When I think I will be hungry, dense lean foods: brown rice, beans with vegie and something dense like tuna steak or chicken, plus great fats like avocado.
When I'm hungry a 3-4 total cups salad including lettuce, 100-150g cuke, 55g tomato, 1 celery stalk, 6 olives, 2T lite ital dressing, is only about 120 calories, with 1/2cup kidney beans and 4 oz chicken, and it's a ton to eat.
when I'm hungry I think to eat something with fat like baked/grilled salmon.
Cottage cheese was a good choice when you're hungry since it digests slowly. You can learn how to eat as best as you can for your hunger level.
I try to stay away from processed meats and sodium nitrates too so we grill turkey breast and hard boil some eggs on Sunday night for our weekday lunches. My standard lunch is wierd but filling and healthy: 50 - 75 g turkey breast, 125 g cottage cheese, 1 - 2 eggs, 100ish g broccoli, all mixed up with some cayenne pepper.
Plus its true, sometimes you're just going to be hungry. Better to let that happen and suffer through it now, and then you'll actually need less to feel full anyway.
When I first started this what I realized was that you have to change the way you think about it. You can't allow yourself to think it's a drag and you're making concessions too much. I found that often its better not to look for low calorie versions of what you like so much as new, low calorie foods that you like.
Also, for me it became a game to find new combinations of healthy low cal foods that taste good. If you make it a game and get excited about it* rather than begrudgingly substituting foods you'll have an easier, happier time at this.
*and its ok to even let yourself feel superior to less creative people who eat that fattening food for no reason!
The point is that its not just about changing what you do, its about changing what you think that is the most important part of the process.
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Originally Posted by Lost Dog
Plus, my desire to remain stunningly attractive outweighs the call of the cheesecake. mostly...
Here's what 500 calorie lunch bought me and I'm still hungry
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