1

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2 meals per day, what do you eat?

Answered on August 19, 2014
Created March 12, 2013 at 7:25 PM

Apologies in advance for this huge question....

So my previous question was on IF and eating 2x per day and I got lots of great advice and dived right into it.

I want to lose weight and I am counting my calories to try and gauge how much I need to be eating (I also have to do it anyway since I have type1 diabetes). Anyway the calorie tracker said that for my height/weight/activity level I can eat about 2100 calories a day and still lose at a rate of 1 lb per week, which is fine for me.

I have been eating about 750cals for breakfast and just over 1000 cals for dinner.

Also as I am still sorting out things with my type 1 diabetes to cope with this new meal plan my blood sugars have been skyrocketing post dinner/going low and its making me crave more food after dinner and I have been eating around another 300 cals after dinner... mostly fats, but I know It needs to stop.

I am thinking I might need to eat a bigger breakfast and reduce my evening meal as a big breakfast has tended to be the one meal that always kept me from over eating later in the day... anyone else notice this?

I have seen heaps of questions where people have asked how much people are eating in 1 meal per day and the answers were like some beef, a salad and a piece of fruit or 5 egg omlette with bacon... I don't know how someone can only eat that amount in one day without being straving? Am I the crazy one or do other people eat around 2000 cals aswell??

Has anyone tried a 24 hour fast just to make themselves realize they didn't need all the food they thought they did?

Also of course, I just want to ask all you other 2 meal a dayers out there how much do you eat for each meal (in terms of calories) and what combinations of nutrients keep you fullests the longest? Also do you eat a huge breakfast and a smaller dinner or the other way around?

Thanks for your help :)

86c97b2779feab3c330f5e1c5fea7e25

(2312)

on March 13, 2013
at 03:35 PM

Well there are 2 reasons I do a 24 Hour Fast: 1st - EatStopEat protocol where the point is to create a "natural" calorie restriction by not eating all day then having your normal 600-800 (1200 for me) cal meal. If you do 1 or 2 24 hour fasts during the week and eat your normal calories other days, your calories will be lower for the whole week (and you don't have to restrict daily) 2nd - Digestion/Autophagy/Train Fasted. Sometimes I'll fast just to give my body 20-24 hours to "repair", digest, etc, then I will end up eating a lot at night. This is more when I am in weight maintenance

43873f3cea4f22f91653b0f5ec7ab9d9

(401)

on March 13, 2013
at 01:15 AM

I'm currently trying to lose weight (and my meal plan is working great). It's funny you mention fasting- I was just reading the 7-part series about fasts on Mark's Daily Apple. Recently, I've been skipping my dinner meal once a week as a sort of mini-fast (and to save a few bucks!). But soon I'm going to incorporate a 24-hour fast once a week, and see how I react to that.

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on March 12, 2013
at 10:33 PM

24 hour fast particularly*

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on March 12, 2013
at 10:33 PM

http://chriskresser.com/diabesity

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on March 12, 2013
at 10:31 PM

maybe you should post a question asking what peoples opinions and experiences were with fasting and diabetes. Not sure if fasting might be a bad idea?

81feb1022a28f534867616b9316c7aa4

(638)

on March 12, 2013
at 10:09 PM

Thanks shtoink. Are you currently maintaining or losing weight? My intake looks relatively the same as yours except I have more fat and less protein. Do you ever do 24 hour fasting?

81feb1022a28f534867616b9316c7aa4

(638)

on March 12, 2013
at 09:56 PM

hmmm maybe I should try one out then! Do you start the 24 hour fast with a bigger than normal meal or finish with a bigger than normal meal? Or just the same as usual?

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2 Answers

1
43873f3cea4f22f91653b0f5ec7ab9d9

(401)

on March 12, 2013
at 08:28 PM

I eat 2 meals a day, breakfast and dinner.

breakfast (~750 cal)

  • 4 pastured eggs, scrambled or sunnyside up, in 1 TBSP pasture butter
  • either a 4.375oz can of sardines, OR 1/4lb of US Wellness beef liverwurst (basically I alternate sardines and liverwurst every day).
  • a piece of fruit, usually a banana (sometimes frozen berries or whatever's good in season)
  • some Bubbie's raw sauerkraut or pickles, if I'm in the mood
  • my supplements (D3, K2, B-complex, fish oil)

dinner (~1300 cal)

  • 1 pound grass-fed ground beef (made many different ways- browned, burgers, different seasonings, etc)
  • 10 to 16oz frozen broccoli or mixed vegetables
  • a piece of fruit/berries/etc.
  • Bubbie's if the mood strikes

My breakfast is pretty much the same every day (besides switching between sardines/liverwurst), which I don't get tired of. Sometimes I'll have bacon on the weekends. Dinner varies frequently, but generally it's 1 pound of beef/pork/chicken + a bunch of veggies + a piece of fruit.

Before including any supplements, herbs or spices, according to Cronometer, this averages out to about 2000 calories a day. 144g protein, 76g carbs, 117g fat. I comfortably surpass all of the RDA targets except:

  • B1/thiamine - 58%
  • folate - 81%
  • vitamin E - 56%
  • calcium - 62%
  • magnesium - 58%
  • manganese - 70%
  • potassium - 73%
  • sodium - 69%

My B-complex covers the B1 and has natural folate. I supplement magnesium before bed. My fish oil contains vitamin E. I eat berries somewhat frequently so that probably covers the manganese. I salt my food liberally so that covers sodium.

I could maybe use more calcium (my main source is the sardine bones). But I supplement with vitamin D, so I'm probably absorbing a lot.

I should try to get more potassium.

(I know the RDA isn't the be-all, end-all, but it's something to go by).

43873f3cea4f22f91653b0f5ec7ab9d9

(401)

on March 13, 2013
at 01:15 AM

I'm currently trying to lose weight (and my meal plan is working great). It's funny you mention fasting- I was just reading the 7-part series about fasts on Mark's Daily Apple. Recently, I've been skipping my dinner meal once a week as a sort of mini-fast (and to save a few bucks!). But soon I'm going to incorporate a 24-hour fast once a week, and see how I react to that.

81feb1022a28f534867616b9316c7aa4

(638)

on March 12, 2013
at 10:09 PM

Thanks shtoink. Are you currently maintaining or losing weight? My intake looks relatively the same as yours except I have more fat and less protein. Do you ever do 24 hour fasting?

1
86c97b2779feab3c330f5e1c5fea7e25

(2312)

on March 12, 2013
at 07:51 PM

About 24 Hour Fast: the first time I tried this, I thought it would be so hard, etc. It wasn't too bad and allows me to complete one once or twice a week. Also, YES, it did show me I do not need food all of the time (although I sometimes break it if my body is telling me to eat).

About Meals: I tend to do 1 or 2 meals per day. I just made a big frittata (3 servings) with 10 eggs, 1.5 cups ground beef and a bunch of veggies. Per serving I get about 55g protein, good amount of fat (add some coconut oil when cooking veg and some to the dish) and a bunch of veggies. I also finish my workout with a sweet potato and whey protein, so that gives me another 30g protein and some carbs. This leaves me full for the day (about 1000 cal total) and then I can have a nice big dinner with a salad to start, then eggs, salmon, nuts and a bunch of veggies.

Good luck!

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on March 12, 2013
at 10:33 PM

http://chriskresser.com/diabesity

81feb1022a28f534867616b9316c7aa4

(638)

on March 12, 2013
at 09:56 PM

hmmm maybe I should try one out then! Do you start the 24 hour fast with a bigger than normal meal or finish with a bigger than normal meal? Or just the same as usual?

86c97b2779feab3c330f5e1c5fea7e25

(2312)

on March 13, 2013
at 03:35 PM

Well there are 2 reasons I do a 24 Hour Fast: 1st - EatStopEat protocol where the point is to create a "natural" calorie restriction by not eating all day then having your normal 600-800 (1200 for me) cal meal. If you do 1 or 2 24 hour fasts during the week and eat your normal calories other days, your calories will be lower for the whole week (and you don't have to restrict daily) 2nd - Digestion/Autophagy/Train Fasted. Sometimes I'll fast just to give my body 20-24 hours to "repair", digest, etc, then I will end up eating a lot at night. This is more when I am in weight maintenance

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on March 12, 2013
at 10:33 PM

24 hour fast particularly*

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on March 12, 2013
at 10:31 PM

maybe you should post a question asking what peoples opinions and experiences were with fasting and diabetes. Not sure if fasting might be a bad idea?

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