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Adjusting Phase 1 w/ excercise

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Old 06-14-2009, 10:53 PM   #1
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Default Adjusting Phase 1 w/ excercise

I walk about a mile a day and some days even more. Yesterday I got in one long walk and one short one. I noticed I was hungrier last night than usual. I have been going easy on the beans and nuts but I am thinking maybe I should increase the beans. Last time I did SBD I really sabotaged myself with too much peanut butter, humous and snacking on nuts. I didn't exercise as much either and I wasn't as hungry. It seems like now if I don't have something every 3 hours I get very hungry. Thanks for any feedback other chicks may have.

Yesterday's meal plan:
Breakfast: 1/2 c. low fat cottage cheese - the $#&* store was out of fat free
Snack: 3 large black olives, 1 skinny cow cheese, 2 celery sticks, 4 cherry tomatoes
Lunch: Salad with grilled chicken and 1/2 c. garbanzo beans w/ light dressing
Dinner: Sauteed shrimp (1/4 lb - 6 large) roasted asparagus and mixed green salad w/ light dressing.
Dessert: Iced latte w/SF Vanilla and soy milk.
Evening snack: pistachios or cashews and edemame.
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Old 06-14-2009, 11:00 PM   #2
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Your breakfast looks a little skimpy to me. I would definitely eat planned snacks, but maybe up the mealtime foods. A half a cup of cottage cheese in the morning would last me about 30 minutes. Breakfast should be more substantial to rev up your metabolism and give you some energy. You might need an afternoon snack too. You should never let yourself get to the ravenous state.
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Old 06-15-2009, 01:41 PM   #3
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I don't see anything wrong with eating every three hours as long as you aren't eating huge meals each time... I have been eating every 2-3 hours (small snacks rather than meals) and I had a boost in my weightloss...
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Old 06-16-2009, 05:05 PM   #4
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I'm always more hungry when I include exercise. Exercise revs up your metabolism. I agree with everyone above....your breakfast isn't much. I eat small meals every 2-3 hours as well...I don't mind it unless I'm some where where it's hard to find a healthy snack. That's why I always carry almonds in my trunk (kinda weird but it helps in a pinch).
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Old 06-17-2009, 11:33 AM   #5
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Exercise definitely makes you hungry! What you need to do is fill up on veggies and good carbs after you exercise--tomatoes, bell peppers, dairy, beans, legumes. Some edamame would be great, as would tomatoes and bell peppers with hummus.

I think you can easily add more beans as long as you don't accompany them with more fat (i.e. edamame, tons of hummus, etc). Try adding more of them to your salads, eating refried beans as a side with dinner (without any cheese or sour cream--but you could add salsa), etc.

There's a lot of science behind all this...but my nutritionist cautioned me that I should eat something at least 30 minutes after exercising to replace my glycogen stores. Here's an article that does a pretty good job of explaining it. Since I'm in Phase 2, I have a piece of dried no-sugar-added (NSA) fruit or fruit leather and 2 or 3 peanuts if I'm not due for my normal snack. In P1, you want to stick with the good carbs listed in the first paragraph above.

Good luck!
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