As of recently, I've been eating rather terribly. I was eating better before I got my job, but not extremely well. Still, since September, I had dropped from a 34 waist to a 31... Now, I am back up to 33 in the two months that I have been working. The reason is mostly because I eat out for lunch... and the reason I don't pack food is because I live at home again, which means that I don't buy my own groceries (ended as of today).. Problem is that I only bought $20 worth and had trouble fitting it in the fridge! Haha. (All our veggies are otherwise very leafy vegetables with little nutritional value that my dad likes to put in his soups... these are rather.. Asian leafs..)
In any case, I'm basically restructuring my diet from the ground up, and I want to double-check with everyone here to see if I'm getting the right proportions.
First of all, I'm avoiding most grains and starches, allowing myself bread/pasta/rice no more than twice a week. Otherwise:
Breakfast:
Normally consists of 2-4 eggs, either hardboiled or raw, a piece of fruit (normally a banana or a peach), and three spoonfulls of yogurt.
Snack: Roughly 2.5-3 hours later. I will be snacking on about a cup of raw vegetables, a half-cup of nuts, and about two spoonfuls of yogurt. I will try to vary this as much as possible, but that's the portions of carbs/protein/fatty-something that I'm going for.
Lunch: Roughly 2-3 hours later. This will consist of two cups of two different vegetables, a protein/fat source such as natural peanut butter (roughly two tablespoons), or a lean meat like 3-4 slices of turkey, chicken.. or a grilled quail or whatnot. If I am to have the lean meat, I will add two fish oil pills to the process. Occasionally, I will make a sandwich with whole grain bread or whole grain pita, keeping in mind the no-more-than-twice-a-week rule.
Snack: Roughly 2-3 hours later (this would be right before I head home) A piece of fruit and an egg and fish oil pill, likely, or similar proportioned alternative.
Dinner: Roughly 2-3 hours later. A larger protein source, two cups of two different vegetables, and either a fat source coupled with the protein (in the case of say.. a salmon fillet) or an independent fat source (an avacado or something) or two fish oil pills.
Snack: Roughly two hours before bed. This will be the lightest of all, consisting of a cup of vegetables and maybe an egg or a spoon of peanut butter or something.
The vegetables/fruits will be rotated as often as possible, giving myself as much of a variety as I can at different times of the day. I will aim to never eat the same veggie/fruit source more than twice in one day, and not more than four times every three days.
And I will be drinking nothing but water during this process.
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After some advice, I need to shift the nuts over in favour of more protein and also moderately increase the amount of vegetables to get a sufficient amount of carbs.
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1 comment:
Sounds like a plan. No complaints, definitely some recommendations though. In response to the eating the raw eggs. I tried to do that last summer, thinking I was saving more nutrients. It tastes horrible, and after a week you won’t be able to stomach it for very long. Also the potential threat of salmonella is too scary to risk it on raw eggs.
Nuts are really good in a diet for a multitude of things. I eat 'Larabars' they’re walnuts and dates squeezed together in an uncooked bar. Taste like garbage but the moral of the story is; just make sure unsalted nuts find their way into your diet whichever way.
Drinking lots of water is really good for your overall health. Think about drinking some milk beverage for calcium though. I don't want to seem racist =P but 95% of Asians are lactose intolerant or lactose mal-digesters. Especially over the age of 20 everyone starts to have less lactase enzyme, which is needed in order to break down lactose into glucose and galactose. So I'd recommend soy milk. It contains alot of omega 3 and 6 (solving your fish oil problem) Tons of B12 which is extremely important in any diet. The calcium in it is from a natural source (soy beans) so your body naturally can make use of it easier.
Sorry for the long post, but we love to do long posts. I also have a lot more information on nutrition and stuff regarding it. So if you have any questions or concerns contact me from the link on my blog.
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