Nutrition Experiment: Follow up and next step
Monday, May 17, 2010
As I said in my last blog one of my 2010 goals was to move away from calorie counting, something that helped me lose weight, but is now becoming a mental roadblock. This experiment was a stepping stone from calorie counting, to eating intuitively.
I started my experiment just over a month ago. I stopped logging in my calories, and over analyzing everything that I ate. I started keeping a food diary so I could mark off my servings of Grains/Soy & Legumes/Vegetables/Fruit/Nuts/
Vegetable Oils/Dairy/Eggs/Sweets as I was trying to follow more of a vegetarian food pyramid. (See my last blog about which food pyramid I used as a guideline. Key word guideline)
In the past month I have eaten a higher daily average of calories, usually closer to 1700 as opposed to the 1500 I was so strict about before. I wasn’t keeping exact calorie counts, just estimates. My weight stayed the same, ranging from 104 to 107 (my weigh in today was 104 LBS), even with the higher amount of calories, and about the same workouts. I had a couple days in the middle of the month where it was on the higher range of 104 to 107, but I noticed I was chewing a lot of gum at that time, and once I cut the gum out the bloating went away. I average about 5 servings of whole grains, 6-10 servings of veggies, at least 3 servings of fruit (fruit is my weakness so sometimes I go overboard), 1.5 servings of nuts, 1 serving of vegetable oils (lately a serving of guacamole), 1-2 servings of dairy (usually greek yogurt/goat cheese/cottage cheese), servings of egg varies, not usually any sweets. Most of my foods, I would say 90% are whole foods, meaning unprocessed. I spend a good amount of money each week buying fresh produce, and I am okay with that. I also eat a lot of oatmeal, Country Choice Organic Multigrain oats are usually what I have. I have a serving for breakfast, and then for dessert instead of a baked good I usually have “dessert oatmeal”.
Typical Daily Eats:
Breakfast: Serving of Oats made with water and cinnamon/ Tablespoon Nut Butter/Fruit or vegetable (Like pure pumpkin mixed with oats)
Lunch: Big salad with 3 cup greens base, couple servings of vegetables on top with a vegetarian protein and either 2 tablespoons of guacamole or ½ to 1 ounce goat cheese
Snack: Greek Yogurt usually
Dinner: Serving of Grain, vegetarian protein, veggies, and fruit
Dessert: Oats made with water, fruit, and nut butter
1400 to 1700 daily calories
Start date: April 13, 2010, weighed in at 104.5 lbs
End date: May 12, 2010, weight in at 104.5 lbs
Exercise: Weekly burn of 2500 to 3000 calories
I would say that this was a successful experiment, it was more freeing than my typical over-analysis of food. I feel good about what this month did for me.
This past weekend, May 14 through may 16 I did not keep a food diary, just kept a basic tally in my head. Overall I felt good about what and how much I was eating. Probably ate slightly more than normal because I was staying at my parents’ house and went out to eat with my mom, but I only ate what I would normally eat in a portion size I would normally eat. So now I am going to work towards the next step of eating intuitively and see if I can successfully maintain my weight with out a food diary. I felt really good about the weekend, and my weight was at 104 this morning, and I will be happy staying in the 105 to 110 range.
Any tips?? Comments?? Advice?? Etc??