I have had the hardest time finding a breakfast that will stay with me as I have had hypoglycemic episodes. I found the perfect thing though: 1/4 cup van nonfat yogurt, 1/4 cup plain nonfat yogurt, 1 tablespoon natural peanut butter (I like crunchy) and1 cup high fiber low sugar cereal like puffins mixed with millet puffs. It almost tastes like a dessert but stays with me until lunch and I no longer get weak, shakey and grumpy!
Welcome to active.com! I tend to go a little crazy with fruits and vegetables, but I also know that I exercise more than most so I burn a lot of calories. I think it's OK to eat as much as you want of certain vegetables: broccoli, spinach, asparagus, etc., but there are others should be limited (like corn, potatoes, etc.) because of their high starch content. Fruit is an excellent source of unrefined sugars as well as vitamins and minerals and are a good way to fuel your muscles for exercise. They can have a fair amount of calories (especially dried fruit - that should probably be limited), but I think they are worth it as long as you don't totally pig out. I think that combining fruits with whole grains (like real oatmeal or a whole grain cereal) is a perfect way to start the day! Let us know if you have any more questions or comments.
Good luck and happy running!
I just copied your diet.. You are able to eat that much bread and still maintain 4% bodyfat? I eat eggwhites & Ezekial bread every morning too. But my bodyfat is 20%!! Thanks for your post! How many calories is that a day???
Dawn Heinrich wrote:
I found the perfect thing though: 1/4 cup van nonfat yogurt, 1/4 cup plain nonfat yogurt, 1 tablespoon natural peanut butter (I like crunchy) and1 cup high fiber low sugar cereal like puffins mixed with millet puffs. It almost tastes like a dessert but stays with me until lunch and I no longer get weak, shakey and grumpy!
I love the peanut butter Puffins. I often have a breakfast just like yours (I also add banana and cinnamon). And it is like desert!
Eating the way I do works for me due to my body type, genetics, metabolism, and the way I train. I do not recommend anyone eat the way I do. For me it is very easy to maintain 4% body fat. Calorie wise I take in about 900 calories a day and I train like crazy... so like I said it works for me, but not for others. Also, I am hypoglycemic and lactose... so my body can only really process certain things safely! I do this for a living... being a personal trainer and all so I build nutrition plans for clients daily and ones that they are actually able to maintain and will work for them to the fullest benefit. I am also very in tune with my body so I know my needs...
Calorie wise I take in about 900 calories a day and I train like crazy... so like I said it works for me, but not for others.
How in the world are you surviving on that few calories? That's about how many I burn during an average workout. What gives your body the energy to make it through the other 22-23 hours of the day?
Help me here, why would you want to have 4% body fat? For a woman that is pretty low and from what I understand could lead to a lot of other problems. I appreciate that you are able to stick with a strict diet, but it just seems its a little extreme. Please enlighten me if I am wrong.
My typical diet:
Breakfast: Pumpkin pancakes (my own recipe)w/ strawberries
Lunch: Stir fry tofu and veges in curry with rice
Dinner: BBQ Salmon, artichokes, salad, baked potatoes
Desert: always a piece of chocolate and a glad of red wine
Let me add I run 4 days (2 days-8-12 miles, 2 days 4-5 w/ stroller) , swim 1-2,days hike (with a 35lb 3yo on my back) one day. I am 5'10" and weigh 145 lbs..body fat about 11%.
I just have always been really hyper and energetic so I guess it is just me
Those are usually signs of a high metabolism. Combined that with the fact that you workout a lot and have a high percentage of muscle mass and your body should have an incredibly high daily caloric demand. Are you sure that your diet of less than 1000 calories is sustainable over the long haul?
well so far so good Like I said... I just do what works for me and until it does not work anymore I will continue doing it... When it stops working then I will have to make a new plan and figure something new out... However, there is always something new to learn in nutrition and fitness... that is one of the reasons I become a personal trainer, because it can never be borning so long as you are willing to learn from others and share your knowledge with them too.
I just wanted to chime in on this subject. I lost a bunch of weight since I started running, but seemed to hit a plateau lately, so I stared taking a harder look at my diet. I developed a spreadsheet were I keep track of everything I eat. I monitor calories as well as fat, carbs and protein. I am using the Active.com nutritional guide to obtain the correct amounts of each. It drives my wife crazy, because before I eat anything, I have to get my spreadsheet out and compute the values to see if it works. It's almost like a game to see how close I can come. But I may be obsessing a bit.
Anyway, a normal running day for me might be as follows:
Breakfast: 2 scrambled eggs and 3/4 cup oatmeal with OJ or coffee
Snack: Yogurt and an apple
Lunch: Tuna sandwich on wheat and a salad
Snack: String cheese and an orange
Dinner: 4 oz chicken breast, 2 cups salad, low fat dressing, 1/2 cup rice.
I try to shoot for about 1525 calories per day on normal running days since my BMR is 1525 and I still have about 10 lbs to loose. On non running days I cut that to 1025.
I also try to shoot for 51g/day fat, 153g/day carbs and 115g/day proteins.
Since I have been doing this, I am starting to fall off the plateau