My week-long nutrition calculating culminated yesterday!
(Geez, what is with this woman?! She won’t stop talking about protein and carbs! Enough already!)
I know, right? 😉
First, let me just say that writing down every morsel I put into my mouth was tedious and at times, difficult. I found that without actually altering the amount of food I was planning to eat to suit this task, I did measure a number of foods I normally wouldn’t (e.g. number of Wheat Thins, tablespoons of salsa, teaspoons of salad dressing). Without knowing the amount I was eating, nutrition labels would have been all but useless. Also, it was eye-opening to see how many so-called servings of food I actually consume when I bypass measuring and just eat. That said, here are the last few stats*:
Monday — 262.5g carbohydrates, 65g protein (woohoo!), 48g fat, 26g fiber
Tuesday — 231.5g carbohydrates, 76g protein (score!), 56g fat, 28.5g fiber (win!)
To be honest, I can’t draw too many conclusions other than that I’m not consuming enough in any category every single day. I hit my protein intake mark three days out of five, so that’s nothing to scoff at! I only hit my fiber mark twice, so I’ll be looking into how to up my fiber intake per diem. I never hit my carbohydrates or fat marks.
I am one hundred percent surprised that I never once hit my RDV fat or carbs intake marks. Before I began tabulating everything, I thought surely I consumed enough fat and carbs to satisfy the RDV requirements (and probably several other people’s, as well). Perhaps this is where the answer to my personal hunger games lies; carbohydrates fuel the body through strenuous exercise as well as daily living, while saturated fats satiate the body and make it feel artificially full. Perhaps if I am not eating enough of either, my body is going into conservation mode because it never detects fullness and therefore feels that it needs to hold on to fat reserves and sources of energy. In a circular effect, my body needs ample fat and carbohydrate intake to signal it to allow me to lose weight through diet and exercise without feeling the need to hold on to those nutrients. This could be the answer to my weight-loss plateau, as well. Many people told me that at the beginning of my weight-loss journey, I would shed pounds like they were nothin’. Further down the road, they said, I would hit a plateau and it would seem as if I’d never lose another pound (for most people, I assume that’s how those “last ten pounds” feel). I’ve been hovering around the same weight for a few months now with little noticeable progress. I think I may have finally found my answer! Now, uncovering the solution to my intake woes is another story… Looks like more research is next on my to-do list!
A typical day in meals looks like this — Breakfast: coffee + Splenda + a splash of skim milk, Greek yogurt, Kashi cereal + fresh fruit; Lunch: spinach salad with cucumber, tomato, broccoli, baby carrots, and Balsamic Vinaigrette dressing (or) quinoa bowl with shredded lettuce, quinoa, sour cream, fresh salsa, black beans (or) hearty soup (Italian Wedding-Style, Mexican Tortilla, French Onion, Homestyle Chicken Noodle); Snacks: almonds, Asian pears, Wheat Thins, KIND bars, bananas, blue corn tortilla chips + fresh salsa; Dinner: pasta + sauce (or) hearty soup [if not for lunch], fresh tomato + cucumber slices in apple cider vinegar + black pepper; Late snacks: frozen fruit, sugar-free Jell-O, decaf coffee + flavored creamer
*Just as a refresher, I based my “stats” on the recommended daily value for a 2,000-calorie diet; I currently have no precise way to measure how many calories I burn or need to take in per day. Also, I did not include my weekend meals, as they were atypical of my diet, eaten at a restaurant, or homemade sans nutrition info.
HELP! I’d love any suggestions you have for how to increase my intake in any of these nutritional categories! I like to eat as many “whole” foods as possible, without a lot of the processed stuff and without calorie-counting.