1

votes

More fat? More carbs? Help....

Answered on August 19, 2014
Created May 17, 2013 at 12:39 AM

I'm trying to figure out what I need to incorporate more of into my diet. I feel like I'm hungry all the time. I lift 3x a week and do some mild cardio 2x a week. Here's a typical day of food on a work out day:

6:30 am - A piece of chicken sausage, onion, handful of spinach saut??ed in coconut oil plus 3 eggs.

10:30 am - Banana with a tablespoon of almond butter.

11:30 - workout

12:30 pm - protein shake and a little later a few handfuls of baby carrots.

2:00 pm - small primal pac

3:30 pm - apple

5:00 - half a sweet potato

6:30ish pm - dinner is usually some meat (chicken, steak, fish) and vegetables

Thoughts? Things are going pretty well, my body fat is dropping and my strength is going up, but I'm freaking starving all the time it feels like.

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on May 18, 2013
at 01:48 AM

@ albert- yeah for me personally if i have a little snack it just kicksstarts the salivation and longing for MORE FOODS! lol.. they dont call them appetizers for nothing eh. @ jenks.. cool- try tabulating your numbers for a few days and see how it goes. Add more or combine some them foods and your hunger should def subside to a certain degree.

4c05387a637d37783159e37ad435f324

(5)

on May 17, 2013
at 02:17 PM

By the way...if this helps...I'm a male, 5'8", 178ish. Had my body fat measured 5 weeks ago and was 15.4%. Probably a little less than that now.

4c05387a637d37783159e37ad435f324

(5)

on May 17, 2013
at 02:14 PM

Good advice. The banana and almond butter gives me a good boost of energy during the workout I feel like. Any suggestions on seething else to eat at that time or to eat post workout? Thanks again.

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on May 17, 2013
at 12:05 PM

Protein needs aren't so high, I wager (s)he is fine at this level, energy (fat/carbs) seem low though.

0d7be15fd1a76c7a713b0e2e75381e75

(307)

on May 17, 2013
at 06:03 AM

Eat more! I personally would up the carbs; more fruit, milk, what have you. This will support your activity levels. I tend to think if you are hungry you should eat.

048dd52752c45129c1212bfffb37ca72

(3150)

on May 17, 2013
at 05:52 AM

I second all this advice. A three meal a day plan will work a lot better for satiety because when you eat so many small-snacks you cannot get a proper signal of saciety in any of your meals, I've been a 5-7 meals a day dude for so many time, now I do on 3 big and it's doing a lot better for me, really. I think that high protein breakfast is a must for satiety and I also would say that I see too little fat in you diet, I'd try to upper and when eating lower meat or dairy based-fat then try to put some seafood instead.

4c05387a637d37783159e37ad435f324

(5)

on May 17, 2013
at 12:57 AM

A primal pac has organic jerky, dried mango and cranberries, and almonds and macadamias.

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4 Answers

3
89fa2da4805b0b4e54b77a5a20a2e206

on May 17, 2013
at 04:07 AM

Looks pretty good ...........BUT-At a quick glance without tabulating them ( also without knowing your specific situation- age, sex, goals..etc

1) your calories seem kinda low

2) Youre eating teeny tiny snack size portions (of mostly isolated carbs )throughout the day. This is most likely a culprit in stimulating and increasing your appetite.

Rather than having these small snacks why dont you try combining them (with protein/fats) as more of a meal and eating with a little less frequency.

few suggestions~

  • have the banana and almond butter with your shake after your w/o when youre needing to replenish glycogen

  • add some extra protein to your afternoon snack/meal. (eg cottage cheese/hard-boiled egg/ chopped chicken salad to go along with your apple and primal pack in the afternoon.

  • move your sweet potatoe to go along with your dinner-having some starchy carbs later with your dinner should help in making you feel more satiated

***Most importantly- plug your food intake into a cronometer. com or fitday or whatever and make sure your hitting calories as well as RDA for vitamins and nutrients :)

4c05387a637d37783159e37ad435f324

(5)

on May 17, 2013
at 02:14 PM

Good advice. The banana and almond butter gives me a good boost of energy during the workout I feel like. Any suggestions on seething else to eat at that time or to eat post workout? Thanks again.

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on May 18, 2013
at 01:48 AM

@ albert- yeah for me personally if i have a little snack it just kicksstarts the salivation and longing for MORE FOODS! lol.. they dont call them appetizers for nothing eh. @ jenks.. cool- try tabulating your numbers for a few days and see how it goes. Add more or combine some them foods and your hunger should def subside to a certain degree.

4c05387a637d37783159e37ad435f324

(5)

on May 17, 2013
at 02:17 PM

By the way...if this helps...I'm a male, 5'8", 178ish. Had my body fat measured 5 weeks ago and was 15.4%. Probably a little less than that now.

048dd52752c45129c1212bfffb37ca72

(3150)

on May 17, 2013
at 05:52 AM

I second all this advice. A three meal a day plan will work a lot better for satiety because when you eat so many small-snacks you cannot get a proper signal of saciety in any of your meals, I've been a 5-7 meals a day dude for so many time, now I do on 3 big and it's doing a lot better for me, really. I think that high protein breakfast is a must for satiety and I also would say that I see too little fat in you diet, I'd try to upper and when eating lower meat or dairy based-fat then try to put some seafood instead.

1
34f00c7b4e5738cf04ead1a012a14ed1

(996)

on May 17, 2013
at 12:47 AM

So eat more! You're doing lots of exercise and it doesn't seem like you're eating enough.

Also, what's a Primal pac?

4c05387a637d37783159e37ad435f324

(5)

on May 17, 2013
at 12:57 AM

A primal pac has organic jerky, dried mango and cranberries, and almonds and macadamias.

0
2edfcc5c8044bbb4f22ba6ea4289f592

(1398)

on May 17, 2013
at 02:08 AM

More fat or carbs? MORE PROTEIN! Depends on the size of your dinner, but that looks like under 100 grams a day to me. You should be eating AT LEAST bodyweight if you have any sort of body composition or performance goal. Protein is also the most satiating macronutrient and eating more meat to replace your banana's and whatever else will keep you full longer.

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on May 17, 2013
at 12:05 PM

Protein needs aren't so high, I wager (s)he is fine at this level, energy (fat/carbs) seem low though.

0
5b9a25a1a676397a25579dfad59e1d7b

(2318)

on May 17, 2013
at 01:09 AM

Agreed you should eat more and up your carbs on workout days.

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