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 :)
asked bysarah_79 (638)
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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).
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.