I am extremely curious and I want to know the eating habits of my fellow Catheites. I've been struggling with my diet for years and at this point I don't know what is right or wrong. Is it low carb, low fat, high protein, high fiber, The Zone, South Beach Diet, 20/30, WW, Atkins??? Which one? Which ratio is okay? I know I've tried some of those plans and I go back to eating smaller meals (trying to keep them high fiber and low fat mostly but my protein and carb ratio varies depending on how I feel or how active I've been during the day) but I would love to lose 10 or 15 lbs (even though everybody says I'm fit including my doctor) and I don't want to gain any weight unless it comes from muscle tissue instead of fat. Is there any hope? x(
Eating habits...what are yours?
- Thread starter Rose11
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Carol_is_fit
Guest
WHEW!! Your post made me dizzy ... LOL! There is no "right" diet. There is, however, portion control and making healthy choices over unhealthy ones. Do a little research - slowly - and choose a weight control program that you can stick with for life. Anything short term will only give you short term results, and you'll be back where you started, more confused and unhappy than before you started. You have to make the best choice for YOU. And please remember that none of them are written in stone. The best plans are the ones that let you modify them to fit your own individual lifestyle. Every week something new hits the waves, and it can get overwhelming and confusing. Educate yourself about basic nutrition and the way in which our bodies convert food to energy - because food is, after all, no more than fuel for our bodies, and the right choice for you and your lifestyle will emerge from the tangle of information.
Carol
Carol
The key here is to figure out which one is most suitable for your lifestyle and fitness goals. I chose the Zone eating plan (I call it a plan, not a diet, since I was looking to gain weight in the beginning) because its 40-30-30 ratio of protein, carbs and fat made the most sense to me.
A long time ago all I did was limit my calories. It helped control my weight but I was far from healthy and toned because although I was eating a good number of calories, those calories were empty as they came from the wrong kinds of foods -- starchy, low-fat, high-carb food.
I had a difficult time understanding the Zone at first so I kept a food log for about two weeks just to see how much was one "block" of a certain food and how it looked on my plate. It was important that I knew how it looked on my plate because I was then able to eyeball my portions, instead of measuring them all the time. I know it works for me because my stubborn, chubby areas get even softer and mushier when I am off the Zone.
The thing I like most about this eating plan is that there are no foods that are strictly off-limits. There are only "favorable" and "unfavorable" foods. The unfavorables you can still have but in moderation. I do not, however, follow the calculations in the book as far as protein requirements go. Since I'm trying to gain muscle, I take in more protein (in the forms of lean chicken, egg whites, tofu, salmon and tuna) than the book requires.
When I first tried the Zone, I followed it to the T -- according to its calculations based on my measurements. Man! Because I am working out 5-6 days a week, I was hungry all the time. So I had to increase my portions to keep my body from starving. So far it's working, albeit very slowly. But I'll take what I can get. In a nutshell, the Zone has taught me to eat the RIGHT AMOUNTS of the RIGHT KINDS of foods, as close to its original state as possible (i.e., unprocessed).
If you skip all the scientific and technical jargon of the book, you'll read things you've heard before: Drink lots of water. Eat your fruits and vegetables. Choose lean cuts of meat. Avoid bad fats. Use small amounts of good fats in your cooking. Spread out your meals into five small ones in one day. Never let yourself get hungry as this will lead you to eat more than you need in your next meal. It's really all pretty simple once you've got the hang of it. The hard part is staying away from temptation. Which leads me to my next point -- once you've chosen an eating plan that's right for you, stick to it. Hope this helps.
Pinky
A long time ago all I did was limit my calories. It helped control my weight but I was far from healthy and toned because although I was eating a good number of calories, those calories were empty as they came from the wrong kinds of foods -- starchy, low-fat, high-carb food.
I had a difficult time understanding the Zone at first so I kept a food log for about two weeks just to see how much was one "block" of a certain food and how it looked on my plate. It was important that I knew how it looked on my plate because I was then able to eyeball my portions, instead of measuring them all the time. I know it works for me because my stubborn, chubby areas get even softer and mushier when I am off the Zone.
The thing I like most about this eating plan is that there are no foods that are strictly off-limits. There are only "favorable" and "unfavorable" foods. The unfavorables you can still have but in moderation. I do not, however, follow the calculations in the book as far as protein requirements go. Since I'm trying to gain muscle, I take in more protein (in the forms of lean chicken, egg whites, tofu, salmon and tuna) than the book requires.
When I first tried the Zone, I followed it to the T -- according to its calculations based on my measurements. Man! Because I am working out 5-6 days a week, I was hungry all the time. So I had to increase my portions to keep my body from starving. So far it's working, albeit very slowly. But I'll take what I can get.
In a nutshell, the Zone has taught me to eat the RIGHT AMOUNTS of the RIGHT KINDS of foods, as close to its original state as possible (i.e., unprocessed).If you skip all the scientific and technical jargon of the book, you'll read things you've heard before: Drink lots of water. Eat your fruits and vegetables. Choose lean cuts of meat. Avoid bad fats. Use small amounts of good fats in your cooking. Spread out your meals into five small ones in one day. Never let yourself get hungry as this will lead you to eat more than you need in your next meal. It's really all pretty simple once you've got the hang of it. The hard part is staying away from temptation.
Which leads me to my next point -- once you've chosen an eating plan that's right for you, stick to it. Hope this helps.Pinky
I enjoy a vegan lifestyle - lots of veggies, grains, nuts/seeds, fruit, beans/legumes, soy, other protein sources. I try for ~15% protein, 20% fat, and the rest carbs and get 2100-2500 calories per day. I have found that a good way to figure out what you're eating is www.nutrawatch.com. It gives you the calories, sodium, fat, carbs, protein and lets you know if where you are in relation to the goals you set. Granted, it's not totally comprehensive but I thought it was a pretty decent way to check out my eating.
I agree with what's been said - find something that you are comfortable with and stick to it. IMHO, you ought to include lots of fresh fruits and veggies, healthy sources of grains, protein, and fat. I have to admit that the no-carb diet doesn't seem like a good solution to me - there's way too many carbs out there to avoid or strictly limit them to the extent that some of these diets do. Plus - those carbs are often in foods that are good for you! Everyhing in moderation - as has been said before.
Good luck!!
I agree with what's been said - find something that you are comfortable with and stick to it. IMHO, you ought to include lots of fresh fruits and veggies, healthy sources of grains, protein, and fat. I have to admit that the no-carb diet doesn't seem like a good solution to me - there's way too many carbs out there to avoid or strictly limit them to the extent that some of these diets do. Plus - those carbs are often in foods that are good for you! Everyhing in moderation - as has been said before.
Good luck!!
I follow BFL which is an exercise and diet plan. The diet plan is 6 small meals a day; 40/40/20 protein/carbs/fat plus 2 servings of veggies a day and 1 entire free day a week (my favorite ) It is what keeps me going. I can almost always say no to something during the week because I know I can have it on Saturday.
Like others have posted, the key is finding what works for you and your lifestyle.
Colleen
) It is what keeps me going. I can almost always say no to something during the week because I know I can have it on Saturday.Like others have posted, the key is finding what works for you and your lifestyle.
Colleen
YasBeFit
Cathlete
If you study all the diets, it always comes down to one thing-portion and calorie control. There is no need to become obsessed with percentages, proportions, and ratios.
Making diets of "good foods" vs. "bad foods" and creating complicated eating plans is what sells books but the secret to weight control can be summarized in one sentence....Control your calorie intake.
Of course, in terms of health, you should consume more fruits, vegetables, and lean proteins than sugar, refined carbohydrates,and fat, but it is the total calories that count in regard to weight control/loss.
It is sad that 5 out of 10 books on the bestseller lists are diet books and America is still getting fatter every year. Americans need to stop dieting and start enjoying food in smaller amounts!!!
I'm sorry, I'm not commenting specifically on your case, but I think too much effort goes into finding the "perfect diet plan" and less on enjoying all types of foods in moderate amounts.
Making diets of "good foods" vs. "bad foods" and creating complicated eating plans is what sells books but the secret to weight control can be summarized in one sentence....Control your calorie intake.
Of course, in terms of health, you should consume more fruits, vegetables, and lean proteins than sugar, refined carbohydrates,and fat, but it is the total calories that count in regard to weight control/loss.
It is sad that 5 out of 10 books on the bestseller lists are diet books and America is still getting fatter every year. Americans need to stop dieting and start enjoying food in smaller amounts!!!
I'm sorry, I'm not commenting specifically on your case, but I think too much effort goes into finding the "perfect diet plan" and less on enjoying all types of foods in moderate amounts.
kathryn
Cathlete
Like Kelib, I'm a vegan. I eat mainly whole foods (avoiding white flour, sugar and processed foods for the most part). I stick with about 15-20% protein, 25% fat (from avocados and nuts for the most part), and about 55-65% carbs (veggies, whole grains). I tend to eat more of my carbs in the morning and taper off to eat more protein in the evening. The only thing hi-protein/low carb diet promoters and I agree about is that most people eat too many processed carbs.
I avoid most beverages other than my daily green tea, water (lots!), herbal tea, soy milk and ocasionally fruit juices (this last usually when I'm travelling or on the road).
I avoid most beverages other than my daily green tea, water (lots!), herbal tea, soy milk and ocasionally fruit juices (this last usually when I'm travelling or on the road).
The thing that is very frustrating about most of these "diets" is the fact that they don't take serious exercisers into account while writing the books. I've been on a lot of those eating plans and I end up failing because I get extremely hungry (especially at night the worst time to get hungry) because I exercise vigorously 5-6 days a week. I was thinking of going to a nutritionist because I want to start an eating plan and stick with it for life. I just don't know what is good for me anymore. America gets fatter and fatter every day and doctors get richer every time they write a new diet book and most Europeans have eaten the same things in the same way for centuries and they don't have our weight problems and our health problems. I wonder what is the "secret". I remember I saw an old French professor last year and he had gained about 25lbs. I remember when he came from France probably 2 or 3 years ago and he was really slender. Something obviously changed...
In my case, I just want change my eating habits for good and not just because I want to lose a couple of vanity pounds. It's for my health and that of my loved ones because as soon as I find what works for me I'll spread the word.
In my case, I just want change my eating habits for good and not just because I want to lose a couple of vanity pounds. It's for my health and that of my loved ones because as soon as I find what works for me I'll spread the word.
Mckmain
Cathlete
I think most of us have struggled with our diets!...In 1998 I started the Zone. Not really to loose weight, but because I was tired all the time, most likely due to the "bad" carbos. I have run and lifted weights for about 20 years. Once I started the Zone I saw more definition than I had ever had before and I was 39 at the time. I ran races faster than ever before. Due to some stress and then an injury which prevents me from running much, I haven't followed the Zone very well. :-( And I have lost some tone, but I do know age is a factor also. Cathe's tapes have helped alot during my injury and I have used her tapes for years. I am trying hard to get back on the Zone track. It was rather complicated but my sister had done it before me and helped me alot. There also was a class you could take in our town. I do believe there is something to more protien in your diet and drinking the right amount of water is so important. Yes, there is hope, and I think its just finding what works for you...which is why these boards are great!!!
I'd have to respectfully disagree that all it takes is calories in calories out theory. If that were the case, those fitness models in Oxygen etc. wouldn't eat the way they do. It seems like if you want that look, and I'm not saying anyone here does although I certainly do, you have to eat the higher protein way AND take into account calories.
How does Physique Transformation work if its all about calories in and calories out? Those people are eating sometimes as much as 3000 calories a day and supposedly losing weight!
How does Physique Transformation work if its all about calories in and calories out? Those people are eating sometimes as much as 3000 calories a day and supposedly losing weight!
Bobbi
Cathlete
When I first got into fitness and I ran alot, I ate a high carb diet, healthy high carbs but as much as 60% of my total cals were carbs. I was hungry alot!
I now eat lean protein at every meal with mostly unrefined grains and lots of fruit and vegetables. I eat chicken, fish and red meat but chose vegetarian food about 50 percent of the time. I make sure I got lots of fiber in my diet. Lean protein and fiber really keep your cravings in check! I consider no food forbidden but I never eat junk in large amounts and I look to keep my calorie intake balanced so if I do eat something high fat or high cal, I slim down my food intake somewhere else. It has never killed anyone to skip a healthy meal in favor of junk food whereas eating a healthy meal AND junk food can wreak havoc on your waistline! I use butter and real sour cream in moderation, lots of olive oil and buy organic when it's convenient. I try to eat salmon, avacados, nuts, yams and beans regularly because they are so darned good for you and delicious too! I avoid trans fats like the plague but try not to get totally stupid about them! Good luck with your eating plan. Having a plan is the first step toward getting food craziness in check. Following one but being flexible is the best way to eat healthily but eat for enjoyment too!
http://www.handykult.de/plaudersmilies.de/nosmile/peacesign.gif Bobbi http://www.handykult.de/plaudersmilies.de/nosmile/peacesign.gif
I now eat lean protein at every meal with mostly unrefined grains and lots of fruit and vegetables. I eat chicken, fish and red meat but chose vegetarian food about 50 percent of the time. I make sure I got lots of fiber in my diet. Lean protein and fiber really keep your cravings in check! I consider no food forbidden but I never eat junk in large amounts and I look to keep my calorie intake balanced so if I do eat something high fat or high cal, I slim down my food intake somewhere else. It has never killed anyone to skip a healthy meal in favor of junk food whereas eating a healthy meal AND junk food can wreak havoc on your waistline! I use butter and real sour cream in moderation, lots of olive oil and buy organic when it's convenient. I try to eat salmon, avacados, nuts, yams and beans regularly because they are so darned good for you and delicious too! I avoid trans fats like the plague but try not to get totally stupid about them! Good luck with your eating plan. Having a plan is the first step toward getting food craziness in check. Following one but being flexible is the best way to eat healthily but eat for enjoyment too!
http://www.handykult.de/plaudersmilies.de/nosmile/peacesign.gif Bobbi http://www.handykult.de/plaudersmilies.de/nosmile/peacesign.gif
I eat habitually every day(as another poster said).
I have read so many diet/eating plans my head is swimming.
What worked for me was cutting out sugar as much as I could. I say cut out, instead of cut back, because some people are 'all-or-nothing' personalities. That's me. I blew it when I bought into 'eat in moderation'. One thing I've concluded from all the reading is different diets work differently on different people. Because of genetics, level of activity, addictions, etc., we all respond differently to each diet/eating plan. What worked WONDERS for me was to replace sugar snacks(this included yogurt and fruit) with raw vegetables. I was flabbergasted at how effective that was for me. I saw muscles I never knew I had. Unfortunately, I took an in town visitor to a chinese dinner and that blew it for me. Even though I ate small portions of the healthiest foods available, there was something in the preparation of the food that struck my addiction and started the vicious cycle of continuous eating again.
I wish us all luck to find an eating plan to fit us and that we can stick to for life.
I have read so many diet/eating plans my head is swimming.
What worked for me was cutting out sugar as much as I could. I say cut out, instead of cut back, because some people are 'all-or-nothing' personalities. That's me. I blew it when I bought into 'eat in moderation'. One thing I've concluded from all the reading is different diets work differently on different people. Because of genetics, level of activity, addictions, etc., we all respond differently to each diet/eating plan. What worked WONDERS for me was to replace sugar snacks(this included yogurt and fruit) with raw vegetables. I was flabbergasted at how effective that was for me. I saw muscles I never knew I had. Unfortunately, I took an in town visitor to a chinese dinner and that blew it for me. Even though I ate small portions of the healthiest foods available, there was something in the preparation of the food that struck my addiction and started the vicious cycle of continuous eating again.
I wish us all luck to find an eating plan to fit us and that we can stick to for life.
Me, too. I need about 1,900 calories to maintain my weight and fuel my workouts. I could eat 1,900 calories worth of chocolate and fetuccine alfredo and end up no healthier or leaner than when I started my fitness routines. I saw a big difference when I started eating the right kinds of carbs (vegetables and fruits that don't up your insulin levels) and adding a lot of protein (more than I'm used to) and a moderate amount of fat (which I used to avoid) to my diet. If you read the responses in this thread, you'll see that no matter what diet people follow, there is an emphasis on the kinds of foods that are eaten.
Pinky
Pinky
Bobbi
Cathlete
Rhiannon, you are a grazer. I really eat 5 small meals per day as opposed to 3 meals, two snacks. One thing I have noticed at Cathe.com is that when Catheites go on a plan like Atkins, they tend to do it making healthier choices than the average Joe's out there. A group of people who work with my husband are doing Atkins but the eat only the high fat, high protein stuff and skip the veggies and leaner proteins that are more nutrionally sound. And they don't exercise!
http://www.handykult.de/plaudersmilies.de/nosmile/peacesign.gif Bobbi http://www.handykult.de/plaudersmilies.de/nosmile/peacesign.gif
http://www.handykult.de/plaudersmilies.de/nosmile/peacesign.gif Bobbi http://www.handykult.de/plaudersmilies.de/nosmile/peacesign.gif
The plan that my eating most resembles is the Zone. When I discovered it about 6 years ago I was very faithful to measuring everything and keeping very strictly to the 40-30-30 ratio. For me, it worked. I was able to lose 22 pounds and have kept it off to this very day. I also now don't crash and burn after every meal anymore. When I was eating many more carbohydrates I would have a meal and feel great for about an hour and then completely crash. I was so tired. By incorporating more protein and fat and less carboyhydrate I was able to avoid this and found my energy level to be more consistent thoroughout the day. This benefit also made it easier to workout more consistently.
Today, I don't measure anymore. I usually eyeball portions. I also don't stick as strictly to the Zone ratios. My eating plan is more protein, less carbohydrate and better choices for carbohydrate, and better choices for fats. Here's what I've got planned for today (as far as food).
Breakfast- Balance protein shake made with milk instead of water.
Snack- two rices cakes with 4 oz. of cottage cheese spread on them, coffee.
Lunch- Turkey and provolone sandwich on whole wheat with a little mustard and mayo, an apple, 2 chocolate chip cookies (granted, a splurge), and a diet coke.
Snack - if I'm hungry in the afternoon I'll have a glass of milk or a piece of fruit. Or a protein bar (like Balance).
Dinner- green salad with cucumber and bell pepper and dressing, whole wheat spaghetti with homemade meat sauce. A cup of cocoa for dessert.
And I drink a lot of water thoroughout the day. I average between 70-100 oz. a day.
Good luck with whatever you decide. I agree with everyone else, it's not so much about a specific plan as eating sensibly for the long haul.
Today, I don't measure anymore. I usually eyeball portions. I also don't stick as strictly to the Zone ratios. My eating plan is more protein, less carbohydrate and better choices for carbohydrate, and better choices for fats. Here's what I've got planned for today (as far as food).
Breakfast- Balance protein shake made with milk instead of water.
Snack- two rices cakes with 4 oz. of cottage cheese spread on them, coffee.
Lunch- Turkey and provolone sandwich on whole wheat with a little mustard and mayo, an apple, 2 chocolate chip cookies (granted, a splurge), and a diet coke.
Snack - if I'm hungry in the afternoon I'll have a glass of milk or a piece of fruit. Or a protein bar (like Balance).
Dinner- green salad with cucumber and bell pepper and dressing, whole wheat spaghetti with homemade meat sauce. A cup of cocoa for dessert.
And I drink a lot of water thoroughout the day. I average between 70-100 oz. a day.
Good luck with whatever you decide. I agree with everyone else, it's not so much about a specific plan as eating sensibly for the long haul.
Sabine, I just had to reply to your post. Your lunch, minus the mayo, is EXACTLY what I eat for lunch almost every day!:7 One thing I've been doing lately is adding a little lettuce to the sandwich, too. It's a nice way to get an extra helping (albeit a small one) of veggies! For the cc cookies, I go for the Famous Amos ones--they're small, so I don't feel as bad! Sub a diet pepsi for the diet coke, and there you go!
-Marie
-Marie
Hi Rhiannon, here's a sample menu based on the Zone:
Breakfast: 4 egg whites cooked in a pan lightly sprayed with Pam and topped with a slice of low fat cheddar cheese, a slice of whole wheat bread and six almonds (sometimes I skip the almonds)
Snack: a Zone bar with a bottle of water
Lunch: salad (usually one of those low-fat salad kits you get at the grocery store -- I throw out the croutons) with 2 oz. of tuna and a third cup of low-fat shredded mozzarella
Snack: half a cup of cottage cheese with one apple
Dinner: chicken breast (a bit bigger than my palm) with 1/3 cup of rice and 1/2 cup of steamed brocolli
before bed: 8-12 oz. of soy milk -- I added this in because if I don't have anything before bed I wake up before dawn with hunger pangs
I don't know if this is more along your lines, but I hope this helps.
Pinky
Breakfast: 4 egg whites cooked in a pan lightly sprayed with Pam and topped with a slice of low fat cheddar cheese, a slice of whole wheat bread and six almonds (sometimes I skip the almonds)
Snack: a Zone bar with a bottle of water
Lunch: salad (usually one of those low-fat salad kits you get at the grocery store -- I throw out the croutons) with 2 oz. of tuna and a third cup of low-fat shredded mozzarella
Snack: half a cup of cottage cheese with one apple
Dinner: chicken breast (a bit bigger than my palm) with 1/3 cup of rice and 1/2 cup of steamed brocolli
before bed: 8-12 oz. of soy milk -- I added this in because if I don't have anything before bed I wake up before dawn with hunger pangs
I don't know if this is more along your lines, but I hope this helps.
Pinky
I think so much depends on a little experimentation. I didn't realize that I'm doing the Zone, but I guess that's what it is and it seems to work. Small meals, protein, water, no processed foods (white flour and sugar), vegetables & fruits.
In the past years I've done Atkins and found I was tired all the time and missed vegetables & fruits terribly! I'm not crazy about any diet that labels foods as good or bad. For years I ate very low fat foods/high carbs (the Susan Powter mentality) but didnt' watch my caloric intake so I'm sure I was eating twice as many calories as I should have been.
Write down what you eat and how you feel. Do you crash at certain times? Eating the way I do now is the only time I havent' felt like I needed a nap at 3pm and that makes my life much better.
Experiment and research- I'm sure you'll find what works for you.
It also took me years to believe that you shouldn't skip meals. Think of your body as an engine that needs fuel. You need to eat to keep it going!
In the past years I've done Atkins and found I was tired all the time and missed vegetables & fruits terribly! I'm not crazy about any diet that labels foods as good or bad. For years I ate very low fat foods/high carbs (the Susan Powter mentality) but didnt' watch my caloric intake so I'm sure I was eating twice as many calories as I should have been.
Write down what you eat and how you feel. Do you crash at certain times? Eating the way I do now is the only time I havent' felt like I needed a nap at 3pm and that makes my life much better.
Experiment and research- I'm sure you'll find what works for you.
It also took me years to believe that you shouldn't skip meals. Think of your body as an engine that needs fuel. You need to eat to keep it going!