Hi there! Over the past week or so I've been readying to implement a new fitness routine as well as making over my diet. I generally eat pretty healthy, not a lot of fresh things since I'm on a student budget, but low fat meats. I'm on a low-carb diet not by choice already, as I have celiac disease and can't afford to make or buy most gluten free foods.
After charting out my weekly meal plans for the next month, I've come up with this trend:
day 1: 8 servings protein, 4 servings veg, 2-3 servings fruit, 4 servings dairy, 2 servings grains. Protein basically cycles from 8-9 to 5 every other day.
Is this maintainable? As I said, I'm very used to eating little to no "grain" products during the day. When I do they are whole grains, such as brown or while rice, quinoa and oats, while supplementing many vitamins and fibre. Each day totals out to just under or just above 1500 calories, which was my goal amount.
I'm just concerned about the high protein amount and lower grains. Should I be?
Thanks for any help and opinions!! :)
What's the percentage of fat, protein and carbs? My endocrinologist advised me to max out my daily protein at 35% of my calories to protect my kidneys. (I'm diabetic.)
Well, I'm not diabetic. I'd say mine is about 40pro, 40carb, 20 fat or around that. I'm also planning on supplementing protein, but I guess it's always possible to cut back on that. The days where I supplement with powder are days where I don't have as much natural protein like meats or legumes in my diet (ie. days where I've got classes over meal times and can't cook).
I asked my doctor and he said he wasn't really sure, since he doesn't usually deal with students actually actively trying to get healthy, he just makes them not sick. I would ask our uni's dietitian, but she's completely useless :(
I would be careful limiting your carbs. If you are sticking within your calorie allowance you will be just fine without limiting your carbs.
I went on a carb restricted diet and I felt terrible. Headaches, lethargy...etc. Where are you getting the idea to eat so many servings of protein?
It was recommended to me last time I saw the dietitian to eat fewer carbohydrates, as most of those I do eat are basically pure sugar, replacing it either with vegetables or proteins. I basically made sure I included a 3oz serving of protein with my afternoon meals, since that's when I usually start craving fruit and candy crap.
I do get some sugars, as I have about 3 cups of fruit a day, as well as some yogurt. I just want to limit myself to a small amount as when I eat sugars, I pack on weight like none other. Fats don't affect me as much, and if I start working out more, especially with strength training, I figured my body could use the extra protein.
Are you sure the dietitian didn't mean to reduce your grains to the recommended 5-12 per day? (In my experience dieticians talk in terms of grains not carbs)
All the while ensuring that these grains were from high quality sources such as brown rice, whole wheat bread...etc?
I don't know many dieticians that would recommend only 2 servings of grain per day.