Change in exercise, how can I adjust my diet?

Answered on August 09, 2013
Created August 09, 2013 at 2:28 AM

I have just dramatically changed my exercise level, going from two hours of very mild work a day to 4-7 hours of moderate work a day. I did this without even thinking about the diet change that would be necessary... My diet before was:

Breakfast- Banana Pancakes (One banana, two eggs) and berries Lunch- Salad with a small piece of chicken, fruit, nuts, avocado, salsa, cheese Dinner- Fish or chicken, vegetable Desert- Fruit (maybe a banana) warmed up with coconut and nuts

Obviously, this doesn't work anymore (as I found out when I ate this and ended up ravenously hungry and devoured a half pint of ice-cream... oops). I need some easy ways to add calories to my diet... any suggestions? The only problem is that I can't eat too much in one sitting because I still feel full after eating small portions. Thank you!!

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on August 09, 2013
at 09:21 PM

If tolerated, you could perhaps try a "safe starch," such as pre-broiled sweet potatoes, as readily available "snack" meals.

You may also find larger plates of pre-broiled/sautéed veggies such as cauliflower, broccoli, brussels sprouts, kale, spinach, squash, or artichoke will be very filling or nourishing, and lighter than a starch, depending on the strenuousness of the physical work.

It may also be possible that larger amounts of fructose, especially upon waking, are stimulating hunger or faster burning through foods and significantly more fats instead (such as raw coconut oil, raw/cooked egg yolks, clean animal fats, grass-fed ghee/raw grass-fed butter for cooking or patting on meals), whether as snacks or in meals, might help sustain energy more levelly, and longer.

You might also experiment with a protein/fat rich breakfast(such as ground beef sautéed in beef fat with various vegetables), within 30 minutes to an hour of waking, as that sometimes influences energy for the day significantly.

[Edit: Be careful that hydration is adequate, as hunger - especially for such things as ice cream - can also very easily be or be mixed with thirst.]


on August 09, 2013
at 02:47 AM

Just add another meal of similar stuff to what you have currently been eating, or up your portion size just a bit. Keep it simple. A healthy metabolism will adjust to activity to make you more hungry when you are more active and less hungry when you are less active.

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