Cadetter

Would really appreciate advice... I've gained about 5 lbs since Friday. I compulsively eat at dinner when I'm not super hungry... usually TJ's High Fiber Cereal and plain whole milk yogurt, both of which are healthy - but I have huge quantities. I've tried to get myself to stop but just haven't yet. Any suggestions? I plan what I'll eat and then I add in a bunch of that stuff.

Kathy13118

Try not having the milk yogurt be full fat. Non-fat plain yogurt?

That would be a start. Then work on the portion size. Maybe add some plain berries if you feel deprived when you reduce the portion size - plain fresh berries have few calories!

Cadetter

I strongly dislike non-fat yogurt and find it easier to eat less whole milk for a comparative number of calories. Berries are a bit pricey so I haven't eaten very many lately... the thing is, I'm eating because my family keeps eating at dinner and I feel embarrassed to finish earlier than them (even when I eat my portion as slowly as possible). I do feel very hungry at the start of dinner. Maybe I should add an egg to breakfast (normally 1/2 cup oatmeal w/bran + 1 banana) and a serving of veggies to lunch (2.5-3 ounces meat - chicken or beef, whichever is leftover, 1 apple, 1/3 cup yogurt, and 1 carrot)? Thanks... I need to get back on track.

Cadetter

I've totally gone off my diet in the last week... to hold myself accountable, I'm going to be posting my total calories consumed and daily exercise for a little while.

Saturday, July 1

Breakfast: 1/2 cup homemade cereal (60)
1 large banana (121)
1/2 cup Yogurt, plain, whole milk (75)
1 oz Steak, cooked, lean only eaten (39)
2 cloves garlic, raw (9)
Breakfast Total: 305

Planned lunch: 2 oz 85% hamburger (130)
0.5 cup homemade minestrone soup (116)
Planned Lunch total: 246

Actual lunch: 2 oz 85% hamburger (130)
0.5 cup homemade minestrone soup (116)
1/2 cup chopped pineapple (41)
1/6 cup yogurt (25)
1/3 cup TJ's High Fiber Cereal (40)
Lunch total: 352

Subtotal w/BL: 652

Planned dinner: 2.5 oz arm pot roast, lean only (150)
0.5 cup pinto beans (99)
0.5 cup yogurt, plain, whole milk (75)
Planned dinner total: 324

Actual dinner: Same as planned, plus 1 apricot (17)

Planned daily total: 978
Actual daily total: 995

Exercise: Lap swimming (mostly breaststroke and freestyle, a little backstroke and kickboard), 2300 yards in 85 minutes basically at the pace of 1 mi/hr, with some short and some longer breaks.

Kathy13118

This is a great idea!

Just looking at what YOU eat gives me ideas about what to make (not the same old, same old) and not go overboard with calories.

I sauteed some ground turkey with frozen asian vegetables today and ate that with some cooked quinoa. I had to stop myself from overdoing it because once started, I wanted to eat several portions! Now, that is my downfall.

Cadetter

Thanks! That sounds delicious... I also have problems with portion control. What I eat is never as much of an issue as how much.

Sunday, July 2

Breakfast: 1/2 cup homemade cereal (60)
1 medium banana (105)
1 apricot (17)
Breakfast total: 182

Planned lunch: 3 oz 85% hamburger (196)
1/2 cup yogurt (75)
1/2 cup pinto beans (99)
Planned lunch total: 370

Actual lunch: 2 oz beef pot roast (120)
1/2 cup yogurt(75)
1/2 cup pinto beans (99)
3 apricots (51)
1 oz low-moisture, part skim mozzarella cheese (80)
Actual lunch total: 425

Unplanned snack: 2 oz low-moisture, part-skim mozzarella cheese (160)
1 apricot (17)
Unplanned snack total: 177

Planned dinner: 1 large chicken drumstick (100)
1 large ear yellow corn (127)
1 large carrot (30)
1/3 cup TJ's High Fiber Cereal (40)
1/6 cup yogurt (25)
Planned dinner total: 322

Actual dinner: 1 large chicken drumstick (100)
1 large ear yellow corn (127)
Actual dinner total: 227

Actual daily total: 1012

Planned daily total: 874

Exercise: 70 minutes swimming, 2000 yards.

Cadetter

Monday, July 3

Breakfast: 1/2 cup homemade cereal (60)
1 banana (105)
Breakfast total: 165

Planned lunch: 1 large chicken drumstick (100)
1/3 cup pinto beans (66)
1/3 cup yogurt (47)
1/2 cup minestrone soup (116)
Planned lunch total: 329

Planned snack: 1/3 cup yogurt (47)
Planned snack total: 47

Actual lunch/snack: 1 large chicken drumstick (100)
1/2 cup pinto beans (99)
5/6 cup yogurt (125)
1/2 cup minestrone soup (116)
2/3 cup TJ's high fiber cereal (80)
1 very small banana (72)
1 oz low-moisture, part-skim mozzarella cheese (80)
Actual lunch/snack total: 672**

** I felt really faint. I think I hadn't eaten enough. So I ate until I was full.

Planned dinner: 1 quarter lb beef hamburger, 85-89% (177)
1 cup minestrone soup (232)
Planned dinner total: 332

Actual dinner: 1 large chicken drumstick (100)
4/3 cup TJ's High Fiber cereal (160)
2/3 cup yogurt (95)
Actual dinner total: 355

Planned daily total: 950
Actual daily total: 1192

Cadetter

Since I'm getting so hungry by lunch and again by dinner... usually within 1 hour of the prior meal... I'm trying something new. I think I need more beef b/c of my cramps. I probably have potassium and iron deficiencies (also calcium, but I'm taking supplements for that). I plan to buy spinach sometime soon, but for the time being...

Breakfast: 3/2 cup homemade cereal (180)
3 very small bananas (225)
1.5 oz chicken drumstick (40)
Breakfast total: 445

Planned lunch: 3 oz 85-89% ground beef (196)
1 cup broccoli (24)
2 large carrots (60)
2 large stalks celery (20)
1 cup yogurt (150)
Planned lunch total: 450

Planned dinner: 3-4 oz some type of beef (~200)
1 large ear corn (127)
Planned dinner total: 327
Planned daily total: ~1220

Kathy13118

You are already eating bananas, a rich source of potassium. Why do you think you have that deficiency? When you had your last doctor's visit, that would have shown up right away. They get a potassium value with the routine blood test for a physical.

Cadetter

Thanks for the reply in PM. I've gone off my diet for a few days... anyway, here's yesterday and today.

Yesterday

Breakfast: 1/2 cup homemade cereal, 1 medium banana, and 1 apricot - 182

Lunch: 1 quarter lb hamburger, 1 cup spinach, 2 carrots, 2 stalks celery, 1/2 cup grapes, and 1 nectarine - 376

Dinner: 5 oz chicken breast, 1.5 cups lentil soup - 458

Daily total: 1016


Today

Breakfast: 1/2 cup homemade cereal and 1 medium banana - 165

Lunch: 3 oz chicken breast, 1 oz low-moisture part-skim mozzarella cheese, 1 cup spinach, 2 carrots, and 1/4 cup grapes - 274

Dinner: 4 oz chicken thigh, 1.5 cups lentil soup - 425

Dessert: 1.5 cups strawberries, 2 apricots, and 1/2 cup yogurt - 189
(It's my sister's birthday and I'm avoiding frosted cake...)

Exercise: Swimming, 60 minutes - 1 mile and water jogging - 12 minutes.

Daily total: 1053