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Tired of eating. Losing weight, fast.

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Tired of eating. Losing weight, fast.

Old 07-26-13, 09:22 AM
  #1  
nudave2005
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Tired of eating. Losing weight, fast.

So, I'm a daily commuter 26 miles round trip. I do this trip in 1:56, which according to my Garmin is about 1100 calories burned.

I've lost 3 pounds this week, which doesn't bother me that I can stand to lose it, but when will it stop?

I know I'm not eating enough, but at the same time I'm tired of eating. My normal day is something like this:

Breakfast
Protein bar or Rise breakfast bar
12 oz. milk or soy milk
----- ~400 calories

Lunch
Small salad with chicken loaded, no dressing
Greek Yogurt
(sometimes I switch up the salad with a lean meat - salmon, chicken, turkey)
----- ~350-450 calories depending on choice

Dinner
Aim for 1200 calories with a lot of lean protein and veggies.

When all is said and done I'm at about 2k calories for the day. Which is not enough, obviously.

Any suggestions on eating more, but not the high fat/calorie junk? It's like I'm constantly shoving meat down my mouth and its starting to get disgusting.

Yesterday, I burned 1400 calories from the commute and a 2.5 run with my wife. On top of my BMR and a 900 calorie dinner, I'm almost at a 2,000 calorie deficit.

Last edited by nudave2005; 07-26-13 at 09:26 AM.
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Old 07-26-13, 09:57 AM
  #2  
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Now I'm not a nutritionist bit it seems to me based on what you provided for intake you are really missing out on some carbs. Add some carbs such as pasta or a baked potato to lunch to give you a bit more substance.

Hope all is well in Rochester, I'm originally from there.
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Old 07-26-13, 09:58 AM
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The calorie count from riding 2 hours at 13 mph seems a bit overstated. But all that doesn't really matter. If you are loosing weight and you don't want to, you should eat more.
Rice and pasta pack a punch. Or nuts and dark chocolate. Bread with almond butter or bread with eggs and cheese. Just depends on what you like, but you need to pick calorie dense foods.
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Old 07-26-13, 09:59 AM
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Instead of the "breakfast bar", which is actually a chemical-laden candy bar, eat real food for breakfast.

And you need complex carbohydrates. You're not getting any with this diet. Brown rice, beans, pasta. Oatmeal (real not packaged) for breakfast.
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Old 07-26-13, 11:17 AM
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In my opinion your diet looks way too concentrated on protein, it looks as if you're eating practically no fat and no fruit at all. There's tons of things you could do to mix it up. Make fruit smoothies... I usually do some mixed frozen fruit, some juice, some vanilla soy milk... delicious... add in whatever ever else on top of that, spinach, hemp seeds, etc. Like someone else suggested oatmeal... add in some fruit and walnuts. Sandwiches, beans, lentils, hummus, quinoa, brown rice, add some avacado to your salads... make it a large salad instead of a small one.
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Old 07-26-13, 11:37 AM
  #6  
nudave2005
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Sounds like a plan, less protein, more fruits, veggies, and carbs.

BTW - Rise bars are all natural. Ingredients this morning: Almonds, Honey, Dates, Apples, Cranberries, Amaranth, Crisped Rice, and Salt. Free of GMOs, preservatives, dairy, soy, and peanuts. It's not one your run of the mill Special K bars.

Also, the calories seem accurate within 100 kcal - at least according to bicycling.com, Garmin, fitbit, multiple other online calculators. I weigh 182 at the moment.

Last edited by nudave2005; 07-26-13 at 11:43 AM.
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Old 07-26-13, 12:28 PM
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Fat is not a problem with a high protein, low carb diet. You just don't want to mix a lot of fat with a lot of carbs, that's the bad combo. Low carb actually works better with more fat intake.

You can basically go low carb with high fat or high carb with very low fat. Either one works, one will generally work better depending on your own metabolism.
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Old 07-26-13, 01:45 PM
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Originally Posted by nudave2005 View Post
Also, the calories seem accurate within 100 kcal - at least according to bicycling.com, Garmin, fitbit, multiple other online calculators.
If they all returned 0, then by that criteria they would be "accurate". All you have shown is that the different calculators return similar numbers. Which means that they use basically similar algorithms, not that those alorithms are accurate.

Calculating calories that way is like calculating IQ from shoe size. Currently the only practical way to get a reasonably accurate number is to use a power meter.
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Old 07-26-13, 01:46 PM
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Originally Posted by kingsqueak View Post

You can basically go low carb with high fat or high carb with very low fat.
Or you could eat a reasonable amount of carbs, fat and protein and have a healthy diet.
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Old 07-26-13, 05:09 PM
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A good portion of the 3 lbs you've lost is likely water weight. If you aren't fully replenishing your glycogen reserves with carbs that will show up a weight loss as well, since each gram of glycogen requires about 3g of water. 1100 Cals is high for a 26 mile ride ridden at 13mph on a road bike. If you are riding a hybrid or mtn bike it might be closer.

It looks like you could use some more carbs. Just eat a balanced diet with real food and a few more calories and you should be fine.
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Old 07-26-13, 05:32 PM
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Originally Posted by ericm979 View Post
Instead of the "breakfast bar", which is actually a chemical-laden candy bar, eat real food for breakfast.

And you need complex carbohydrates. You're not getting any with this diet. Brown rice, beans, pasta. Oatmeal (real not packaged) for breakfast.
Oats for breakfast. Rolled. I prefer to cook them, but you an eat them mixed with fruit and stuff. I don't use instant at all, so the cooking process take, well, less than five minutes if I use the boiling water that's also for coffee to start off the process.

I've been back on them for a couple of months after a hiatus of several years eating commercial Weetbix and other non-sugar-coated cereals. Going off the oats was a mistake. The oats provide protein and carbs and when I am working physically hard, they help spread the energy resources out over a morning.
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Old 07-26-13, 06:03 PM
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Thick rolled oats cook in 4 minutes in the microwave.

You can put steel cut oats in the rice cooker the night before and have breakfast ready when you wake up.
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Old 07-26-13, 11:47 PM
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I load up my oatmeal in the morning. Oats with a banana cut up, 2 strawberries, 2-3 tbsp peanut butter, 2 tbsp hemp protien powder, a little cinnamon. Not sure on the calorie count, but I would venture to guess it is a nice increase over the 400 calories you are intaking in the morning.
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Old 08-01-13, 03:43 PM
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Your body doesn't really use protein for energy, so when you're eating "1200 calories with a lot of lean protein and veggies" most of your energy is coming from the vegetables. If you want to eat less but have more energy, focus on high-quality fat sources like coconut oil, grass-fed butter, and avocados. They give you energy without stimulating any significant insulin secretion. I don' think it's helpful to track calories burned/consumed, in my opinion. A good book on this topic would be Good Calories, Bad Calories by Gary Taubes.
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Old 08-02-13, 06:38 AM
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Originally Posted by suppcyc View Post
Your body doesn't really use protein for energy,....
Not directly, but it can sure convert it and use it for energy. Excess protein consumed can be converted to fat and glucose.

https://en.wikipedia.org/wiki/Gluconeogenesis
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Old 08-02-13, 08:10 PM
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Black beans, lentils, quinoa, brown rice, and whole wheat are some of my fav carbs. Also consider snacking more on peanuts and other nuts that might help you get some more calories in there. Most of the things I listed will also get you plenty of calories.
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Old 08-03-13, 04:55 AM
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1100 Calories in two hours doesn't seem unreasonable. That's ~550kcal/hour. Could be completely wrong but then it could be fairly close. There are too many variables like gradient and wind to make a comparison but today I did a 12mph recovery ride on my bike with power meter; I used roughly 440kcal in 56 minutes of very gentle pedaling with a few short, shallow hills and lots of coasting.

If you are using 2200 Calories a day five days a week I feel sorry for you. I use 9,000-12,000kcal a week just training and racing, and when I'm sat at work I'm constantly hungry. It gets tedious, waking up hungry, eating breakfast, arriving at work hungry, eating three times while I'm at work, then eating again when I get home and STILL feeling a bit hungry before I go to bed...

Only thing I find helps is to try and eat as much as I comfortably can while cycling. Which isn't much.

Last edited by MessenJah; 08-03-13 at 05:02 AM.
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Old 08-05-13, 09:45 AM
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Originally Posted by kingsqueak View Post
Fat is not a problem with a high protein, low carb diet. You just don't want to mix a lot of fat with a lot of carbs, that's the bad combo. Low carb actually works better with more fat intake.

You can basically go low carb with high fat or high carb with very low fat. Either one works, one will generally work better depending on your own metabolism.
This. The OP uses the word "lean" twice, and I would bet the milk is lowfat.

Get some fat in the system. It gives you 9 cal per gram. Eggs with butter and cheese, not just for breakfast anymore. Avocado. Liver. Beef. Cook the "lean protein" with coconut oil.
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Old 08-11-13, 12:21 PM
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Originally Posted by suppcyc View Post
focus on high-quality fat sources like coconut oil, grass-fed butter, and avocados. They give you energy without stimulating any significant insulin secretion. I don' think it's helpful to track calories burned/consumed, in my opinion. A good book on this topic would be Good Calories, Bad Calories by Gary Taubes.
Bingo suppcyc,fat's where it's at! Add Ghee and Olive Oil to that list.
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Old 08-11-13, 10:52 PM
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I'm in the same situation, so I just eat anything I like and wash it down with a beer once in a while. =) I'm happy with my weight and the slowness it's coming off, last time I went all out and dropped down too fast I gained it back way faster than it took me to drop it. This time it's been steadier and staying off.
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