100 lb. Club - how do you distribute your calories?
11-03-2010, 04:40 PM
do you eat a small number of evenly spaced calories throughout the day?
save most of your calories for one meal?
eat more early in the day?
eat more at night?
in general, i eat most of my calories by noon and then am sooooooo hungry the rest of the day til i break down at 11pm and have a snack.
i am trying to eat smaller meals throughout the day so i can be more balanced with my calories.
how about you?
11-03-2010, 04:44 PM
I balance things, with a slightly larger evening meal. I do NOT like to set myself up by creating a hungry time.
11-03-2010, 04:44 PM
People get hungry at different times of the day and its important to schedule your meals/ food when you are typically hungry.
What works for me is a breakfast at work usually around 9:30am. That is almost always a bowl of oatmeal (1.5 servings, about 225 calories). I eat lunch then about two hours later! That is at 11:30am and I usually get a turkey or lean meat deli sub. Most often this is in the 500 - 700 calorie range. Dinner is also something usually in the 700 calorie range and that is at 6:30 or 7pm.
I'm hungry usually early in the day and I'm fine until I get hungry in the early evening. After I eat at 6:30 I'm fine for the rest of the day.
For me, small meals keep me hungry. I do much better on just 3 meals a day with no snacks. Everyone is different though and you have to experiment with what works for you.
11-03-2010, 04:56 PM
I sometimes eat breakfast, sometimes don't make the time for it. I eat a lunch, a small snack in the afternoon and then a larger meal for dinner that keeps me until the next morning.
Meant to say: that I agree with Matt about scheduling your meals around your hungry times. I'm generally not hungry in the morning which is why I don't always eat breakfast. I start to get hungry in the late morning or early afternoon and if I don't have a fairly significant dinner I will be hungry in the evening.
11-03-2010, 04:59 PM
9am oatmeal and fruit
1 pm lunch - salad, 1/2 turkey sandwich
3pmish - snack of yogurt and sometimes fruit
7p dinner - in the 500cal range and mostly veggies so it is a LOT of food
if I have calories left to spend, I'll have popcorn or some almond butter and an apple for desert around 9pm
I am very flexible about when I eat with only a couple areas of guidance..
- I feel better if I put something, even small, in my tummy within the 1st hour I am awake.
- I feel better and my tummy is WAY flatter if I do not eat more than 1/4 - 1/3 of my calories after 6pm and try not to eat anything after 9pm
- Eat enough protein, spaced somewhat evenly keeps me energized and not so snacky
11-03-2010, 06:11 PM
I eat when I'm hungry, that's all there is to it.
If I'm starving in the morning I eat a big breakfast. If I'm not hungry at lunch I grab some string cheese and call it good until dinner. Etc. Some days I'm not hungry at all until 7pm so I grab a couple small snacks during the day and save my calories for a big dinner. Might not be the best way to do things but it works for me :). I refuse to starve and I refuse to force myself to eat something if I don't want to!
11-03-2010, 06:13 PM
I always eat breakfast.
I usually eat lunch.
I always eat dinner but try to make it lighter than lunch.
I always build about 150 cals into the evening for 1 of my 2 favourite snacks: either 100g set plain yogurt sprinkled with 10g flaxseed/ground nuts mix, 1tsp sugar, 1/2 tsp cocoa powder; or coffee made with a cup of lactofree longlife.
I sometimes skip the snack but always make sure I've got the calories and the fixings.
11-03-2010, 06:15 PM
I usually distribute my calories like this for weekdays:
Breakfast (7:30-8:30am): 200-250 cal
Lunch (11:30-12:00pm): 400-700 cal
Snack (optional): 100-200 cal
Dinner (6:00-7:00): 400- 700 cal
During the weekends I usually skip breakfast and sleep in.
11-03-2010, 06:29 PM
I eat when I feel that I am hungry. Typically, my calories are light in the morning, and more in the evening. My lunch calories are more then breakfast, but less then dinner. My dinner usually has the most calories from my day. I don't really eat snack in between each meal.
11-03-2010, 06:54 PM
It depends on the day I have. If I'm up at 6am, I have a smaller breakfast (300 cals max). Then I start eating lunch when I get home around 11:30- I might have a piece of fruit then, then have a salad at 12:15 and some shrimp and sweet potatoes closer to one. Snack around fourish, dinner between 7 and 7:30. I try to eat on the lower end of my points range if I know I'm going to be up late so I can have a snack too.
11-03-2010, 07:12 PM
What works for you totally depends on how your body functions. But I thought I'd share mine since it seems different than what others have already said. :)
I always eat a large breakfast that consists of a lot of protein, a little fruit, and maybe a grain carb - steel cut oats, sprouted grain English muffin, sprouted grain cinnamon toast. I eat between 6 a.m. and 8 a.m. This meal is about 600/700.
Lunch is a medium-sized meal of protein, vegetables, and fruit. This meal is about 500/600 calories, eaten at around 1 p.m.
Dinner is small, about 300/400 calories, and consists of a protein and a vegetable. I eat this meal at about 6 p.m. I'm not very hungry in the evening, and I figure I don't need energy to sleep, so why would I eat a large meal?
11-03-2010, 07:43 PM
At my best, I eat several meals of equal caloric value throughout the day ending with an early dinner.
Another method I like is front loading my calories. My problem with this is that I am generally fine during the day and do not feel the hunger necessary for front loading. Afternoons are my problem and if I have front loaded my calories I run the risk of over indulging in the afternoon. So then for fear of that I end up backloading, which is bad.
Therefore, the best thing for my own life is to eat several meals of equal caloric value.
11-03-2010, 08:09 PM
I'm less hungry in the morning, more in the late afternoon/early evening.
Breakfast is usually a fiber bar (120-140 calories) around 9 am, give or take.
Small snack around 11:30. Piece of fruit, yogurt, about 100-110 calories.
Lunch at 1:30. Try to keep it under 300 calories.
Snack at 4. A little more than more snack, usually around 175 calories. Cheese stick and popcorn, cheese stick and fruit.
Dinner is at 6 and I'll have about 500 calories. Then, I'll have a Skinny Cow ice cream sandwich for 140 before 7, and then I'm done for the night.
11-03-2010, 08:17 PM
I eat around 300 calories for each meal (breakfast includes my morning coffee) and the rest is snacks - mostly evening snacks, because that's when I'm most likely to be hungry. I've found that if I eat those calories earlier in the day, I still get hungry in the evening and then I over eat - or I wake up hungry in the middle of the night.
11-03-2010, 08:43 PM
Like matt_h, I do best with three meals a day. I try not to eat snacks because for me a snack can easily turn into 3 snacks which is basically a meal.
I'm not very hungry in the mornings so I have a tiny breakfast of yogurt and black coffee (under 100). Lunch and dinner are my bigger meals. I try not to eat after 8 pm if I can help it.
11-03-2010, 08:59 PM
I have to have flexibility in what I eat for meals, I can't handle eating the same thing day after day, so I just have set calorie limits for each meal/snack.
Breakfast: 250-300 This is usually 4 egg whites scrambled topped with my homemade salsa, 1/2 c cottage cheese and an apple, but like today I had raisen bran
Snack:100-150 if needed this is usually some fruit and a protien like a low fat string cheese or just a yogurt
Lunch: 250-300 this can be a wide variety of things from a whole can of progresso soup and some crackers to a wrap made with a low carb wheat wrap with turkey breast some light may and a mound of veggies, to a salad, to what ever else I can find that fits the day
Snack: 100-150 same as before. Now sometimes I will skip a snack and once in a while both depending on how full I feel from my actual meals.
Dinner has a cap of 400, though it is usually around 300 and if I know it's going to be higher than 400 I try to compensate through the day by eating lower calorie meals/snacks.
Snack: 100-150 we are horrible in my house about snacking at night, but as long as I can control it (portion it out and leave the kitchen with it) then I'm going to continue to enjoy it!
My goal is between 1200 and 1500 a day, most seem to be around 1300.
11-03-2010, 09:03 PM
I'm a three-meals-a-day gal. I like to eat big when I eat, and more important, I'm another who is made ravenous by small meals throughout the day. So I eat at around 9:30 a.m., around 11:30 a.m. and around 6:00 p.m. On gym days 6:00 p.m. becomes 10:00 p.m.
My meals are pretty much of equal caloric value, though I often do like to have a little more at dinner. If I am really hungry at the gym I will grab a protein shake, and then I'll eat less at 10:00 p.m.
11-03-2010, 09:06 PM
Most of my calories are consumed at dinner. I know that a lot of dieting wisdom cautions against that but it's just what works best for me and my lifestyle.
So my day looks a lot like this:
Breakfast: 1/2c. low fat cottage cheese with a side of fruit (usually apple or grapes)
Lunch: 1/2 c. low fat cottage cheese with a side of fruit or a lean protein with a side of raw veggies.
Afternoon snack (because I'm usually starving after work): raw veggies or a serving of fresh fruit.
Dinner: Lean protein (turkey, chicken, etc.), veggies and a "carb" side (brown rice, whole wheat pasta, etc.) Usually around 500 calories.
11-04-2010, 12:45 AM
thanks guys! these answers are really helpful. it's interesting how different everyone is- you just have to do what works for you!
i go back and forth between grazing (which keeps me full but leaves me unsatisfied), and eating 2 meals/day.
i like bigger meals, so 2 meals/day works for me. right now my morning meal is too big- i think if i cut it in half and then had dinner, i would do better...
you'd think i'd have this figured out by now...doh!
11-04-2010, 10:59 AM
I eat up to about 450 cals per meal (3 meals and sometimtes more or less cals but around there for the most part) and whatever is left over I use for a snack in the evening. I can't sleep if I"m hungry.
11-04-2010, 11:42 AM
I eat several small meals a day, some days I eat 5 meals and some days I probably eat up to 10 small meals while staying in my cal limit. I try to eat every 2-3 hours a day. For me a meal can be 1 apple or a protein shake. Like today before my 2 mile run I ate half a banana (1 meal), then after I finished exercising I ate the other half of the banana, along with a protein shake mixed with milk. Then 2 hours later I ate 1/2 cup of fiber one cereal with a 1/2 cup of skim milk. I've only eaten 463 calories today so far and I have eaten 3 meals total. I eat when I feel my blood sugar start to drop which means I eat often but smaller portions. Usually by the end of the day I eat around 2000 cals total moderate amount of carbs 100-200g, protein 150g, I don't worry about fat grams but I had 93g yesterday. I feel more satisfied and have less cravings when I eat lots of protein and reduce my carbs.
I also don't eat by the time, once I start feeling a little hungry I will eat something and it varies. I also try to eat dinner before 7pm, and if I get hungry after that I will drink a protein shake or eat some fruit but nothing heavy. If I eat late I tend to weigh more in the morning. I also don't worry about how many cals are in each meal. Usually by 3pm I have eaten about 1000 cals. I try to have a larger dinner of about 500 cals but I try not to pay to muh attention to when I eat or how much, of course I count cals but I usually wing it from day to day. I can't eat the same thing and I like to graze and keep my metabolism revved up plus protein helps a lot also.
Just find what works for you, I'm still tweaking here and there and trying to find something I can stick with long term without feeling deprived or constantly hungry
11-04-2010, 12:43 PM
I eat every few hours whenever I'm hungry and generally no amount of food difference between a meal and a snack, which is why I often refer to them as feedings. However I'm not rigid about this and like to shake things up occaisionally with a "real" lunch of 600 calories and skip all afternoon feedings. Or if I know I'm going to be having dinner with another person I will eat pretty lightly throughout the day so I can eat a more normal looking meal than I usually would.
11-04-2010, 01:18 PM
I try to stay on a schedule but sometimes I DO get hungry and have to have a snack which is usually oatmeal or a fruit of some kind.
However my main schedule is:
9am - 1 cup of skim milk and one packet of oatmeal (120 cal oatmeal) (100 cal milk)
11:30am - Lunch (usually around 300-450 cals)
2:30-3pm - Snack of some sort (usually around 125 cals or less)
6:30-7pm - Dinner (anywhere from 450-700 depending on if I'm home or out)
10-11pm - BED!
11-04-2010, 01:48 PM
I think my calories are pretty evenly spread through the day - maybe a little dinner-heavy - I never really thought about it. Let's see - my usual weekday schedule:
* Breakfast (after I get to work; I can't eat first thing in the morning): ~150 calories
* Coffee with whole milk (spread across the morning, usually one mug before work and two at work): ~150 calories
* Fruit in the late morning: ~75 calories
* Lunch: ~400-500 calories
* Fruit after lunch: ~75 calories
* Fruit before heading to the gym: ~75 calories
* Dinner: ~400-600 calories
* Fruit/snack/drink later in the evening (occasional, not every day): ~100-200 calories
I guess that's pretty evenly spread out. Weekends all bets are off - I sometimes don't eat before noon, or eat very little during the day and eat a rich dinner, or other sort of unpredictable (but generally within my calorie budget) stuff.