aleuchte's Journal

Here is what happens when I eat heavier meals (regardless of a low calorie count for the day), without eating throughout the day: I gain weight. And I feel like poo!

So, even though I have kept the calorie count wellllll below my RDI, I have not followed the essentials of my diet. And considering my required diet is to eat ALL DAY there is no excuse, haha.

I need to go grocery shopping and get more appropriate foods... and perhaps not replenish the Stouffer's. Meanwhile, I still have oranges, kiwis, yogurt, Cheerios and sandwich materials. I need to stop being lazy!

Slow moving innards today, along with 2 Stouffer's sandwiches. I have stayed well within the calorie count, but those packaged foods can pull a number on my system. Not too bad for the occasional warm treat.

I got distracted for Tuesday... and under ate, with no water. Not following the diet. Under eating can be bad as well as it makes your body go into hoard mode.

Must do better today!

Wow. I am feeling soooo much better already. And while I know that after awhile, I will not loose pounds as fast - this is really encouraging!

Need more veggies and I think I am going to add beans to my diet for protein, and to try and avoid as much of the saturated fat from meats.

I will be sure to play angry birds on the machine for about 20 minutes again. I feel great after doing it!

Trying to gauge what my ratio of Protein:Carb:Fat intake should generally be and found a few good resources:

SparklePeople: Healthy Carb, Fat and Protein Ranges

- 45% to 65% of calories eaten should come from carbohydrates.
- 20% to 35% of calories eaten should come from fat.
- 10% to 35% of calories eaten should come from protein...

"The SparkDiet takes a middle-of-the-road approach with these ranges. Our specific breakdown is approximately 50% carbohydrates, 30% fat and 20% protein... we also recommend a minimum level of protein — at least 60 grams [protein] daily for females and 75 grams daily for males. This requirement will help prevent muscle loss and promote feelings of fullness among dieters..."

In accordance to this specification, the numbers in the chart there, for a woman on an 1800 calorie diet is as follows:

Carbohydrates: 203-293 g
Fat: 40-70 g
Protein: 60-158 g

University of Maryland Medical System Carb Calculator gives a carb result for my specifications (at sedentary to be on the safe side) at 254 grams.

Looking at my Diet Calendar, the best day with this ratio has been Sat 4th, 1677 Calories (84% RDI):

carbs: 255.15g
fat: 50.21g
protein: 63.80g

I should see what I ate this day and try to emulate. Also... I LOVE fruit, but I really do need to edge in on some veggies!

Another reference to consider is Colorado State university: Diet & Diabetes... especially since I am insulin resistant. I am not diabetic YET but I am heading that direction if I don't lose weight, and these recommendations may definitely help.

I noticed that the ratio recommendations in this article are the same as quoted from SparklePeople (including carb intake), but with an emphasis on larger servings of veggies to accomplish the proper nutrient ratio.