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Question Archive . . .
Diet: Too Many Meals To Eat?
I have recently begun eating six small meals a day, and overall, it's a much healthier diet. I'm eating around 1700 calories a day, with about 60% carbohydrates, 20% fat, and 20% protein. But for the first time since I can remember, I can't eat all the food! I'm just too full! I find myself skipping a meal, or even a couple snacks, especially when I get busy at work. Why did my hunger drop when my metabolism is supposedly getting faster from working out? Angie from Keizer, OR
Believe it or not, this is a common "complaint" when I switch-up a client's diet. Especially in the beginning 2 - 3 weeks of a program. There are a couple reasons for this. First, I'd estimate that the average person desiring to lose weight and hasn't yet had guidance in doing so, generally has the carb/fat/protein ratios way out of balance. Usually the protein is the one that suffers . . . they don't consume enough. What is readily consumed, however, are carbs and fat. And unfortunately most of the time it's not the “good” fats or the “good” kind of carbs. They are processed, packaged, simple, or "cheap" carbs that the body quickly digests (because of their rather simple chemical structure, it's relatively easy for our digestive system to break them down). The pay-off? An immediate feeling of being full. The consequence? Shortly after, the hunger comes back, along with likely consuming far too many calories.
Raising the protein percentage of your total daily caloric intake alters digestion. Our system takes longer to digest protein. In the small intestine (where food goes when it leaves the stomach and passes through the duodenum) digestion and absorption of protein is slower, so food stays "backed up" in the stomach longer, which makes you feel fuller, longer.
Besides this added benefit, pairing your carbs with protein also helps insure that you are able to get enough protein throughout the day. That can be a challenge, especially if you are watching your fat intake as well. Aim for boneless, skinless chicken breasts, lean white fish, 99% fat-free ground turkey, very lean beef (in moderation), reduced-fat or fat-free cheeses (in moderation), low-fat or fat-free cottage cheese (if your not severely cutting sodium), egg whites (limit yolks!), some soy products, and protein shakes to name a few. Steer clear of processed lunch meats unless it’ an absolute necessity. There’s just too much sodium per serving, besides being processed. Invest in a George Foreman Grill – it’s one of the best investments I’ve ever made! Challenge yourself to be creative . . . make low-fat, sugar-free chocolate pudding with light vanilla-flavored soy milk, eat a serving of low-fat soy crisps with your next turkey sandwich (hold the mayo!), or mix in a small scoop of chocolate protein powder and a teaspoon of Splenda into your morning oatmeal. With choices like these, you’ll reach your target of 85 grams of protein each day, and do it with flavor!
Meal Math Made Simple
If my 1700 calorie per day diet should be roughly 60% carbs, 20% fat, and 20% protein, do you have an easy way to figure how many grams that actually translates to? For example, if I eat a carb-rich bagel, how much of the carb-percentage am I actually using up? Angie from Keizer, OR
My first bit of advice is not to get too caught up in the exact numbers . . . i.e. don’t become a slave to a calculator. That’s almost as bad as being a slave to the scale! Strive for gaining an intuitive sense of the caloric value of certain foods – that will make it a lifestyle rather than a diet. With that said, now for the math . . . each gram of protein equals to 4 calories, each gram of carbohydrate equals 4 calories, and each gram of fat equals 9 calories. Test it out. If a serving of a certain food claims to have 20 grams of carbohydrates (20 grams x 4 calories), 5 grams of fat (5 grams x 9 calories), and 5 grams of protein (5 grams x 4 calories), then the total calories for a serving should be really close to 145 calories (80+45+20). Now, if your goal for daily caloric intake is 1500, and your percentages are 60% carbs, 20% protein, and 20% fat, then take 1500 x 0.60 = 900 calories, divided by 4 calories (the value of 1 gram of carbs) = 225 grams of carbs total. Do the same for protein, and for fat (remember that 1 gram of fat is 9 calories, not 4).
So what does 225 grams of carbs mean, for example? Well, that’s where you start to train yourself to be intuitive. It’s all about creating awareness. Look at the nutritional information on the back of a bag of bagels. One bagel has around 40 grams of carbs. By eating the bagel, you would "use up" 40 grams of your approximated 225 grams for the day. I recommend that you invest in an inexpensive book that contains a comprehensive list of every-day foods and how much fat/protein/carbs they contain. Keep it in the kitchen so you have the information you need at your fingertips, that is until you have all your regulars memorized. You’ll start to become aware, based on nutritional information, how caloric-ly ‘expensive’ a food is . . . which will build a foundation for smart choices for a lifetime!
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