Just getting started...HELP

[kristale23]

Hello out there! I am hoping for some guidance. I just finished reading PP and plan to get started this weekend...just need to stock up on the proper foods from the grocery store...that's where all of you come in. :)
If I read the book correctly, all I need to count on this plan in my protein grams per day and even so that doesn't need to be spot on...if I get hungry througout the day I can/should eat more protein? And I have to count my carb grams which after calculating, I can have 30 a day. Ok so today I did a practice run and I feel like I didn't eat enough. I made an omelet before work of 1 egg and 2 whites with 2oz. shredded cheddar and 1/2 of a nectarine. I was going to eat a greek yogurt for a snack and then realized that it didn't fit in the guidelines of the worksheet in the book for meal planning and that it had 19g carbs and 12g protein so I decided against it. Then for lunch since I didn't have time this morning to make anythng else, I took the same for lunch that I had for breakfast but I also had a cucumber cut up with ranch dressing. For dinner I had roast chicken and 1/2c. shelled edamame. For a snack when I got home from work before dinner, I had ham and hard salami. I only ever drink anything but water so that was not problem. I guess what I'm really asking for is guidance on what you all eat on a daily basis. I have a feeling i'm worrying too much about it and should just do what I did today...of course with more variety but I was just testing the waters. I was just concerned cuz it only came to around 1,050 calories for the day. Is that normal? Sorry so long, just desparate to do this right! I want it to work for me! Thanks for listening! ;)

[jilly27]

kristale33,

Welcome in! :)

As for your questions: yes you really only need to count protein and carbs, however... Keeping a bit of an eye on your calories, especially at first, is a good idea. Mostly to avoid going too low, as you may be doing. A bit more info about you would be helpful. For example; if you are only 4'11" and 120 lbs looking to lose 10 lbs, that is a very different scenario than you being 5'6" 200 lbs looking to lose 50. If you get my drift. Very different calorie needs etc. What sort of activity level is normal for you?

What was the reason behind making the omelette with 1 egg and 2 whites? I ask because a lot of us who came here from following conventional wisdom (CW) on weight loss are a bit fearful of fat and cholesterol so try to reduce fat, egg yolks etc. It took me some time to fully embrace eating fat. Most of us here find the easiest way to increase calories while reducing carbs is to consume more healthy fat. Ie: butter, coconut oil, fish oil, olive oil.

I don't like yogurt personally, but I do know many people here do eat it regularly. Just be sure to find a variety with full fat and lower carbs. Other than being light on calories your foods seemed fine to me.

Again, a bit more info on you would be helpful, but you certainly seem to be on the right track.

I'm sure many of the regulars here will have some wisdom for you. Don't be afraid to ask questions and join in the challenges section etc.

Jilly

[gitfiddle]

Hello out there! I am hoping for some guidance. I just finished reading PP and plan to get started this weekend...just need to stock up on the proper foods from the grocery store...that's where all of you come in. :)Welcome in, Kristale23! We're happy to help you sort out all the instructions.

If I read the book correctly, all I need to count on this plan in my protein grams per day and even so that doesn't need to be spot on...if I get hungry througout the day I can/should eat more protein? And I have to count my carb grams which after calculating, I can have 30 a day. Yes. Your protein calculation will be the MINIMUM you should have per day. Feel free to exceed it. As for carbohydrates, subtract the the fiber from the carb total and use that number. I think aiming between 30 and 40 grams per day MAXIMUM is the usual.


Ok so today I did a practice run and I feel like I didn't eat enough. I made an omelet before work of 1 egg and 2 whites with 2oz. shredded cheddar and 1/2 of a nectarine. I agree with Jilly that you should use the whole egg. The nutrition is mostly in the yolk and the fat will keep you longer. I also sprinkle crumbled bacon on my eggs when I have it because I love the flavor.


I was going to eat a greek yogurt for a snack and then realized that it didn't fit in the guidelines of the worksheet in the book for meal planning and that it had 19g carbs and 12g protein so I decided against it. I love greek yogurt. I buy Fage Total, which only has 6g of carbs and 14 of protein. I wonder if you're getting one of the low fat types? When the fat is taken out of a food, the carb count automatically increases.


I guess what I'm really asking for is guidance on what you all eat on a daily basis. I have a feeling i'm worrying too much about it and should just do what I did today...of course with more variety but I was just testing the waters. I was just concerned cuz it only came to around 1,050 calories for the day. Is that normal? As Jilly mentioned, you can go too low in calories and stop all weight loss because your body thinks you're starving it. You should not feel hungry with this way of eating. It's difficult to "train the brain" away from low fat, but it's often the fat that makes the difference IMO.

Quite often members post their daily menus; sometimes in the Challenge thread and sometimes in their journals. You'll be surprised with the variety of choices because we all have our own levels of carbs and protein.

If you have any more questions, don't hesitate to ask. :)

[tplank]

Just a small note...I’d be careful with the ranch dressing. They vary a great deal. I’ve learned to avoid commercial dressings nearly completely. They often contain the wrong kinds of fats and too many carbs. Fortunately, you can make your own with great results.

The hardest things for me was, as has been said, getting over the conventional wisdom and embracing this way of eating. After spending most of our lives hearing the low fat and cholesterol mantra it gets pretty ingrained.

The really cool thing is that most people don’t feel too hungry on this “diet”. I certainly seldom did. But, be aware that the first couple of weeks may be difficult as your body adjusts. Different people react in different ways. But if you can make it through this relatively short transition, you’ll start feeling better very quickly. Just hang in.

And if hunger ends up being a problem during the transition, you might find a handful of raw almonds or walnuts a good hunger stopper. I use them when I have a meal put off too long, even though I’m typically not hungry...I throw down some almonds and they will sustain me physically until I eat. Then I often find myself “too full” to eat much when I finally do get a meal.

Good luck. It is a worthwhile journey.

[kristale23]

[QUOTE=jilly27;110742]kristale33,

Sorry ladies, my motherboard went on my home computer so I haven't been able to get on to reply and figure out what I'm doing. I had to resort to this at work : )

A bit more info about you would be helpful. For example; if you are only 4'11" and 120 lbs looking to lose 10 lbs, that is a very different scenario than you being 5'6" 200 lbs looking to lose 50.
I am 5'6", 225 and want to lose about 50 or so...

What was the reason behind making the omelette with 1 egg and 2 whites?
The protein power book that I read gave me a chart to follow for serving sizes and said that I should eat 1 egg and 2 whites when I wanted to put cheese on my eggs...if without the cheese, I could have 2 eggs and 2 whites and if I added meat it went back to the 1 egg, 2 whites...that's on the protein equivalency chart because through my calculations, I figured out that I should have about 20grams protein per meal...

[kristale23]

I completely agree with getting over the CW...I'm having a really hard time shopping to get started since I spent most my life shopping for low fat things...this is going to take some time to jump into and I have a real problem with that since I have the patience of a knat when I want something! : ) lol

[gitfiddle]

What was the reason behind making the omelette with 1 egg and 2 whites?
The protein power book that I read gave me a chart to follow for serving sizes ...I figured out that I should have about 20grams protein per meal...I see that formula in the PPLP Protein Portions chart, which I haven't read in years. Since I don't like to throw food away, I use whole eggs. Remember that the protein level you calculated is only the MINIMUM you should consume.


...I'm having a really hard time shopping to get started since I spent most my life shopping for low fat things...I understand! It's a big change, but rewarding. Without carbohydrates, the only other nutrients are fat and protein. Healthy fats are essential.