4 those who eat 2000 cal/day

jillybean

jillybean

Cathlete
What do you typically eat in a day? I am quite active and need about 2000 calories. The problem for me is that I usually eat very clean during the day and then I am so far under 1500 by dinner that I end up overeating/binging and go past 2000. Any suggestions for 3 clean meals and 2 snacks that equal about 2000 calories? Thank you so much in advance for your ideas!!!
 
I do the same thing. I know I'm doing what is called emotional/stress eating. If you eat/binge on sugary candies and/or junk food, you may be doing the same thing? If not, try eating more fruit &/or healthy foods during the day so you're not starving upon dinner. After dinner, find something to do so you don't eat. If you have trigger foods that make you binge, get them out of the house until you've gained control. If you're under a lot of stress, my therapist (for marriage) has told me to write down everytime I feel irritated, unhappy, etc... any negative feelings. Then write a positive alternative to making the situation better. It can work for food too.. just remember eating is a temporary feel-good that ultimately makes you feel worse. Before you binge, write down the healthy/good aspects of the binge, then write the benefits of not having that candy, ice cream or whatever...You are in control of you. You get the idea of the therapy... Some days it works better than others... Hope this helped... Good Luck!
 
Thanks for the advice. The writing thing will prolong the time before my potential binge and get my mind onto something else. I will try this. And maybe, once I see my true feelings and an alternate way to help me deal with them, I won't binge at all!Thanks again.
 
Hi, Jill! You need a plan. I have the same problem. I eat clean, healthy food but I do it willy nilly and then I am never sure how much I ate or if it's too much. I have long meant to sit down at my computer and work out an eating plan. I think if I put down exactly what I should eat at breakfast, dinner, lunch and a couple of snacks then I won't reach that point of thinking I have no idea how much I have eaten! I use fitday sometimes and a journal but I hate to write things down regularly and I get so busy... So maybe making a meal plan and sticking to those meals on a weekly basis will help! I'll let you know!

Bobbi http://www.plaudersmilies.de/chicken.gif Chick's Rule!
 
My "plan": 3 meals in the 400 to 500 calorie range plus 3 mini-meals of about 200 calories. I try to eat about 900 to 1000 calories by lunch. I generally exercise in the morning so it's important that I consume quality carbs in the evening.

Like you, I've found if I don't eat enough calories early in the day, I overconsume in the evening. A late afternoon mini-meal (carb/protein combo) is critical for me. My summer problem is my husband exercises after work which delays dinner until dusk. I really envy the people who close their kitchen at 7! Love to hear how others deal w/ this situation.

I try & get a little protein into each meal. Ideas:

cottage cheese or yogurt w/ seasonal fruit or vegies
Akmak (whole wheat crackers) w/ peanut or soy butter, hummus, or cottage cheese
apple w/ string cheese
almonds w/ dried apricots
cereal
Luna Bar (if pressed for time)

The new Moosewood cookbook has a recipe for "zero soup". I think it's inspired by WW cabbage soup. The zero is for fat grams. Anyhow the basic recipe can be modified for any non-starchy vegie. I'm finding it's an easy way to get extra vegies & fiber, & it's quite filling for few calories.

Debra
 
The New Moosewood Cookbook

I just bought that yesterday, and it looks great!!!! I saw someone on here mention the classic one, and I thumbed thru it, and did not find the recipes as good for my food tastes as the New one. I can't wait to try some of the recipes!!!!
Lori
 
Dr. Phil on Oprah

My neighbor told me that Dr. Phil will be on Oprah discussing diets and weight loss on Tuesday. Its Part II. He said that people stay overweight for reasons and everyone knows their reason. Dr. Phil said we all know how to lose weight and passing cards, etc., isn't the answer. That was most likely the Richard Simmons thing. I didn't see it but will this week. I'm into the phychological aspect since I'm doing therapy and studying in school. Just thought I'd add this to suggestions. My neighbor is on the Adkins diet again. She is trying a low-fat version because she has to take cholesterol medicine from being on it last year... She said she just loves food & hates exercise... I think thats true w/ lots of people. Everyone wants the quick fix. We shared a Marie Calendar coconut pie last week & she gave me the crust. What a friend! Some days we just need to indulge. I would love a session or two w/ Dr. Phil. Also, her sister has lost l5 pounds on Adkins but has sagging skin. She is 33. I have another friend that exercises w/ wgts, Cathe, etc., who has lost 40 pounds and her skin doesn't sag. She is 38. She eats low-fat and lost it slow. I'm babbling... Just do everything in moderation.
 
RE: Dr. Phil on Oprah

I am never home for Oprah, but I agree to some extent with what Dr. Phil said. My friend is overweight and is so because she was molested as a child and doesn't want to be approached by people, her weight is a barrier. I used to weigh <80 lbs. I am not sure how the subconcious works, but on days where I eat clean and keep it going, I never the less binge incessently the following days. Is this because my body is afraid to go into starvation mode again? Or is it because I have very little self control. I have worked out religiously for 6 months now, but sabatoge my fitness with fast food, pastries, sugar, and soda. I don't know why. I am happier now than when I was in the hospital, but I am not 'happy' per se. Man was that a whine fest or what!?! Sorry all. I guess it's the guilt and anger over eating 2 whole boxes of Little Debbie snack cakes by myself yesterday, as well as consuming 3 meals. What a glutton.
 
RE: Dr. Phil on Oprah

I do the same thing as Debra. Can you eat more in the morning? I eat 1,000 calories by noon too, another 400 at lunch, 200 more as a snack and then only a small dinner of 200-300 calories, going to bed basically empty. Works for me.
 
You CAN, Jilly!

Hi, Jilly. Have you considered leaving things like Little Debbie's at the grocery store? You just don't get as upset with yourself for binging on carrots or stuff like that. Keep fruit on hand and eat it instead of snack cakes!

But, having eaten two boxes of little Debbie's, forgive yourself and let it go! Strive to eay lightly and healthfully for the next few days to balance out the binge. My son turned 5 recently and I bought a sheet cake. I ate so much of it, it wasn't funny. I ate it for lunch, in stead of healthy snacks, etc... While this is not ideal, I figured it was better than eating it on top of my regular food intake and once it was gone I was glad we only celebrate birthdays once a year! I am addicted to frosting!

Summer fruits are coming on and they are sweet and provide nutrients and maybe you can use them to satisfy your sweet tooth? Hang in there and get back on track! It's so hot in Tucson now--106 today--that we have been eating late in the evening also and that's ok. It just has to be kept in balance. For Father's day, I am making gazapacho and a light pasta dish and summer is a great time for salads and soups. You are doing a great job! I have read your posts about loving to work out and being strong. Use those feelings to short circuit the bad feelings that make you binge! If you have to throw those snack cakes in the sink and wet 'em down to keep from eating them, do it! They aren't worth the pain!

You can do this, Jilly. Believe in yourself! You are strong and powerful and in charge!

Bobbi http://www.plaudersmilies.de/chicken.gif Chick's Rule!
 
RE: Issues

Well Jillybean, maybe, you, like me, have issues. If you were anorexic, you had something going on and maybe unknowingly, still do. I'm no expert but I didn't know I was on the verge of depression myself. Feeling depressed and being depressed are different. Many don't know they have it. I have friends that have it and I knew about depression.. but I was clueless about myself dwindling down. I had a few panic attacks when my father died years ago and they returned. It was stress; I didn't know how stressed I had become. Eating junk when you're not hungry, is stress eating. I do it too. Its a way to punish yourself and/or console yourself because you feel unworthy... or so my therapist told me. Through therapy, I've discovered why I'm unhappy and take each day as it comes. I'm not 'happy' either. I know what you are saying..or I think you feel as I do. Writing down incidents or feelings helps to give you a record of what is happening so you can detect your feelings. When that little voice tells you, you're a loser, your this or that, you combat that voice w/ rationale thinking... Everything isn't black and white. Some days are more difficult than others. She suggested a book by Dr. David Burns.. The feeling Good handbook and Feeling Good. They are in the library. ... You're not a glutton! We all do it. You are beating yourself up. I don't want to go on and on but a few self-defeating attitutes are: If someone critisizes me, it must be true, my problems are impossible to solve, etc.. You must talk to yourself as you would a friend and not belittle yourself or accept what someone else says to be true. Its just their opinion or that inner voice not being nice to you.
 
RE: Issues

Jillybean:

I won't say much except to give you the link to what I consider the best adivse on eating on the planet and let you go there and look into it for yourself. I feel every eating issue I ever heard of is addressed in this program. Be sure to check the community forum too.

http://radiantrecovery.com
 
Hi Jillybean! I eat a really good breakfast some examples: Quaker regular oatmeal w/heated soymilk/1 Tbsp. flaxseed & blueberries. You can also have a toasted whole wheat English muffin w/apricot jam or Egg Beater vegetable omelet w/roasted potatoes and salsa. Snack: 1/2 peanut butter sandwich on 1 whole wheat bread or apple w/peanut butter or you can eat cottage cheese w/fruit. Make sure you eat a handful of either walnuts or almonds every day. Lunch: This needs to be the biggest meal of the day that you'll consume. I eat Boca burger w/veggies & a potato or quinoa or coucous or sweet potato and a piece of fruit. Snack: a meal replacement bar at 4:00. I found this to be really crucial for me. Everyone seems to be hungrier at this time of the day so this bar helped me out a lot. Dinner: salad w/3 oz. of tuna or smoked salmon. I workout at night and no matter what time I finish I must eat!! You can also consume fruit smoothies in the morning. I make my own as I can't stomach the powdered ones. Get the book by Liz Applegate "Eat Smart Play Hard". She has some meal plans in there and also tells you what to eat if your a morning, afternoon or evening exerciser. I hope I've helped, Kathy
 
Hi Jillybean. I think Kathy's food suggestions are really great. You mentioned that you are very active. Are you sure you only need 2000 calories per day? Maybe your body is telling you that you need more and that is why you get such intense cravings after eating only 1500 calories. I am also very active and find that I need between 2500 and 3000 calories per day to maintain my weight (120 lbs) and feel satiated. Fitday is a great site which calculates how many calories you burn each day based on your lifestyle. :) Good Luck! Jules
 
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