Cereal and Bananas
 

Good morning everyone...

I have been on a diet and workout plan for 8 weeks now. I have lost about 35 pounds. I have discussed on this forum how I feel I should have been losing more based on my calorie intake and exercise. And I seem to be becoming not regular as far as my output goes.

However, that is not what this is about. Everyday I have Frosted Mini Wheat cereal for breakfast with 2% milk and a banana. While it fills me up for the morning until I have an apple before lunch.

I am wondering if this is a good breakfast or if I should try something else.

I am just trying to figure out the best way to optimize my diet. I am a picky eater, so when I find something I like I can eat it all the time.

Does anyone know a good breakfast plan that is easy?

I'd consider adding some protein.

And get rid of anything that's "Frosted"

I often do a bran flakes/milk/banana and yogart breakfast. It is pretty high in carbs. I lose more if I do a higher protein breakfast. The frosted shreddies are not too high calorie if you don't like plain cereal. Some of the enriched high fibre ones are way up there in calories.

When I'm in a hurry (such as this morning) I make my own version of a smooothie -- Blend a Raw Egg, 3/4 cup 1 % milk, 1/2 cup fruit, small yogart. Makes a nice drink and covers my protein. Much lower carbs.

One of my favourite easy to eat breakfast is "Eggs to Go" Scramble one or two eggs, add tomatos, feta, onions -- whatever you want and stuff into half a small pita. Simple, fast and great tasting.

Mary

I'd be more concerned with the white sugar that's the "frosted" part.

As for the high carbs, I try to stay with the complex carbs when I can.In my case, I try to eat most of my carbs in the morning ( I usually run 3-5 miles every other morning)- whether it's a bowl whole grain oatmeal with a banana or whole wheat pita bread stuffed with whole eggs or egg whites.

But that's just me, I've achieved my "target" weight and I'm doing more of a maintenance diet. My doctor has me testing every 3 months for cholesterol & glucose levels.

Garry, I've gotta agree--more protein. I used to love a nice bowl of cereal w/bananas (or blueberries) but it just burns off so fast for me I'd be hungry almost before I left the house. It sounds like you're doing OK till snack time, though so perhaps you don't burn carbs so fast.

There are some higher fiber, lower simple carb cereals you might try. The banana is great--lots of potassium and fiber. How about switching down to skim while were talking breakfast?

I think I've mentioned before that I found my weight loss is best when I keep my carbs under 40% so I almost always eat a high protein/fat breakfast (2 eggs and either 2oz of lean steak/turkey sausage/bacon).

As to your "output", sounds like some more fiber wouldn't hurt that, either. I eat four to eight prunes every night for dessert--they taste great and are packed with fiber and potassium. I also have a giant salad before supper most nights which also helps "keep things moving". Oh, and of course, more water.

Really, 35 lbs in 8 weeks isn't bad, but I think you can do better.

Regards,
Michael

I'd say at approx 4lb a week, your weight loss is excellent with what you're already doing, its easy enough to be talking about 'add protein' and 'cut sugar' but the facts are you enjoy that start to your day, it doesnt cause you to want more food half an hour later, it isn't hampering you at all to keep it just as you enjoy it.

and i'd be wary of changing it for something you'll enjoy less, it might make you look for treats elsewhere in your day. I also have a pleasant breakfast i know i could make it healthier but there's no value in taking out every pleasure, only the ones we cannot control.

you didn't mention how much cereal you are having.. are you somewhere near the right serving size or at least at a known calorific quantity for your breakfast?

I love those frosted wheats too.. they're great mixed half and half with honey-nut shreddies btw... yum yum... i'm like you, i can cope with a fun breakfast and still eat healthily the rest of the day.. so enjoy it. you're doing just fine (in my opinion)

Its only the ones who are losing weight by uncomfortable methods that have to worry how fast they are losing it (ie. before they give up).. we can also lose weight enjoyably and then it doesnt matter so much exactly how fast we lose it, as we can be quite happy to keep enjoying our healthy weightloss routines (with healthy little treats) until we get there.

the main thing is to keep it enjoyable, comfortable, relaxing, annnnnd healthy.
;)

Thanks for the response everyone...

It helps to have people with the personal experiences pass along valuable information.

I sometimes feel as though no matter what I do I can do something better to see better results. After everyones response, I just have to realize that I am doing a good job and just have to keep up what I am doing.

Frosted Mini Wheats 24 biscuits make a serving. I count them out specifically each Sunday and put them in individual snack zip lock baggies. So I am doing what the box says is a serving. I have switched to 1% milk this week. My co-worker suggested maybe the milk is making me have a bloated type feeling in the morning. I just don't know.

So I will keep doing what I am doing.

Thanks again.

wow, that's a lot of sugar!!! I try to limit my fruit b/c of the sugar and the cereal doesn't help either.

Garry, there is ALWAYS something we could be doing better. I can list a number of things that I could do to lose weight faster. But, like you, I have found what works and what fits in with my lifestyle and thought processes. Really, weight loss is at least 90% a mental game, I think. Keep the brain happy and you'll do good for the long haul.

So if a nice bowl of mini wheats and fruit works for you, go for it!

Regards,
Michael

(If it stops working, though, some more protein wouldn't hurt). :D

well said.

Definitely add some fiber and protein, and a good fat. This will keep your blood glucose levels at a steady level, not spike your insulin-which causes you to store fat. I recommend adding some high fiber cereal to your mix, adding some Greek yogurt or whipped cottage cheese, or my personal favorite: protein powder mixed with water, milk, almond milk etc, adding some blueberries, and some almond butter. I would also suggest trying oat-bran or oatmeal in the morning, adding some chia or flax, protein powder and letting it sit overnight in the fridge with some liquid like water/milk/almond milk/sugar free syrup and mix in protein powder, cocoa etc. It tastes like cookie dough in the morning! Good luck with your weight loss!

Hold the phone, cookie dough? Tell me more...

This is working for you. 4 pounds a week or so. THAT'S GREAT. If it ain't broke...........

When you hit your first plateau dig up this thread and change it up with the good advice that is already here.

Are you vegetarian?
 

Hi

I just wonderd if your a veggi as your having more or less an all sugar breakfast?

The milk will probably stop the breakfast from being high glycemic but it's not an ideal start to the day.

The idea is that you control your blood sugar response in order to control your insulin release and your hormones which effectively control weather you store ot lose bodyfat.

So to remedy that you could do away with the 'frosted' mini wheat has little nutritional value. If anything have the plain mini wheat cereal and buy some spenda or stevia to sprinkle over the top. Or you could have a liveprobiotic low fat yogurt with a small handful of berries and a few nuts/seeds to bring down the glycemic load and your insulin response. This will aid your body in allowing the hormones to release fat as fuel which they won't do in a high glcemic environment.

I hope that makes sense and it helps a little bit. Please excuse the spelling if it's awful it's always been a problem as I'm dyslexc.

Peace. Lollie :)

I agree that if you like something, you should stick with it. The calorie levels in your diet seem to be working because you have lost weight. You're pretty accurate in keeping your portion size reasonable. Don't make the 'frosting' a demon; in fact, as long as you are aware of calories, don't make any food a demon! You'll have a much better chance of staying satisfied with your diet, long-term.

One suggestion: You can make a pretty pared-down version of a breakfast sandwich (the kind that are offered at fast-food restaurants) and keep a supply in the freezer. When you're considering breakfast, you can pop a sandwich in the microwave for something like a minute and a half (play with that time and power level) and have a hot, filling breakfast in a very short time.

Have that some days and the cereal other days. Eat what you feel like having. Know the calorie count of the sandwich you make (easy to figure out) and the count of the cereal and milk. What is the choice that feels right? How's the scale reacting? What does it do to your calorie totals for the day? How does it affect your appetite for lunch?

(Quick summary of the breakfast sandwich: your choice of English muffin-type bread. Fry an egg and blot it dry on a paper towel. Cook some bacon. You only need one strip (break it in two to make it fit on top of the egg). Top with a slice of non-fat American Cheese. Assemble the sandwich. Wrap in wax paper. Wrap again in aluminum foil. Freeze. When you want breakfast, take out the sandwich, remove the foil and heat in the microwave with the wax paper. Eat hot. Enjoy!)

It is funny you mention the egg sandwich. Several years ago I saw an advertisement for a toaster that cooked egg and bacon while cooking the toast and I had to have it. Well, I am on my 3rd one in five years. I usually only use it on the weekend, but I have been doing like you mentioned and have egg sandwich Monday, Wednesday and Friday and cereal the other days.

I have hit a plateau the last couple weeks and only lost 2 pounds. Even though my calorie intake is the same and my exercise is getting more vigorous I list two pounds week before last and zero pounds lasts week. Very disappointing and I have been in a funk all week, but I am back at it and hope to see some results this week.

If you are interested here is my favorite kitchen gadget.
Amazon.com: Back to Basics TEM500 Egg-and-Muffin 2-Slice Toaster and Egg Poacher: Kitchen & Dining