Can you eat too much veg ?

MungBean

Changing my diet and I find myself eating a lot of veg in a sitting to try and fill myself. Even when full I still feel hungry, whether its actual hunger or my stomach saying "whats this shít?" I dont know but it feels like hunger which makes me instinctively think of eating.

Should I continue to eat large portions of veg per sitting or should I trying to train my body to deal with smaller amounts of food having previously eating crap until I was fit to burst.

Another thing is I stopped using butter and veg with no sauce or butter to me is hard to get excited about and makes meal times rather dull and boring. I'm currently using a small bit of salad dressing instead of the butter and it makes it damn tasty, so tasty in fact that I love eating my veg with a bit of chicken or fish rather than forcing myself to. But then again the salad dressing probably isnt the healthiest thing in the world. But its better than butter right ? Are there any really healthy alternatives or should just try get the lowest calorie dressing/sauce I can ?

Stench Blossoms

There's nothing wrong with butter. Just don't over do it. It's a healthy fat.

Are you just eating veg or are you eating a source of protein with it?

gubbie

MungBean wrote: »

Changing my diet and I find myself eating a lot of veg in a sitting to try and fill myself. Even when full I still feel hungry, whether its actual hunger or my stomach saying "whats this shít?" I dont know but it feels like hunger which makes me instinctively think of eating.

Should I continue to eat large portions of veg per sitting or should I trying to train my body to deal with smaller amounts of food having previously eating crap until I was fit to burst.

That's me!

People used to always say to me how much vegetables filled them up, but even after a huge bowl of veg (with some chicken) my stomachs going "Is that it? Where's the chocolate, where's the 5 slices of bread?"

Would love to know the answer! Will our stomachs get used to it?

MungBean

Stench Blossoms wrote: »

There's nothing wrong with butter. Just don't over do it. It's a healthy fat.

Are you just eating veg or are you eating a source of protein with it?

Mostly chicken and veg as I'm not too clued in on the best sources of protein. I intend on branching out and varying it a bit from here on in.

Is the use of dressing bad when compared to butter because its not healthy fat even though it may be few calories ? Saturated fat is good fat then I take it ?

danlen

gubbie wrote: »

That's me!

People used to always say to me how much vegetables filled them up, but even after a huge bowl of veg (with some chicken) my stomachs going "Is that it? Where's the chocolate, where's the 5 slices of bread?"

Would love to know the answer! Will our stomachs get used to it?

It's probably the brain that needs to get used to it, not the stomach. If you actually still feel hungry then go and have another portion of veg, no problems! But if you just want to eat more because you're used to eating to excess, then a better strategy may be just to push the plate a way, wait 10-15 mins, and then see if you are fact actually hungry or not.

danlen

MungBean wrote: »

Mostly chicken and veg as I'm not too clued in on the best sources of protein. I intend on branching out and varying it a bit from here on in.

Is the use of dressing bad when compared to butter because its not healthy fat even though it may be few calories ? Saturated fat is good fat then I take it ?

A lot of the commercial salad dressings you can buy are full of too many ingredients that are just not beneficial (in fact detrimental) to us. Many can contain hyrdogenated veg oil, added sugar, various preservatives, and some also contain MSG.

For that reason it is much better to stick with natural oils for salads; butter, coconut oil, olive oil, walnut oil, etc. are all great options.

It is possible that you can find 'healthier' than usual dressings, as some companies have started using better ingredients. For example, I think there is a Caesar dressing out now that uses olive oil rather than any vegetable oils.

confusedgirl

no Saturated fat is the bad kind of fat-too much of it clogs up your arteries and leads to heart problems. Saturated fat is in butter, margarine, cheese, bacon, sausages, black and white pudding, cream and red meat so limit your saturated fat as much as possible.

Polyunsaturated fats are the good kind of fats-as in oils, nuts, seeds. 1tsp oil is a portion, 1tbsp seeds is a portion and 5 nuts is a portion.

I've done a post about different ways to eat veg under the "vegetables and soup" thread..I would say try the different recipes I've outlined in that post as they're really healthy ways of making your veg tasty. You can liquidise the salsa recipe in a blender if you want a smooth consistency as opposed to a lumpy one. I definitely think having a few nice healthy recipes up your sleeve is a good way of avoiding "diet boredom".

Avoid bought salad dressings like the plague as there's just a pile of chemicals in them.

Sometimes if I have tuna, I use natural yoghurt (only a small bit) instead of mayo/salad cream and put it through the tuna (flake the tuna with a fork first-I generally use tuna in brine or tinned tuna in water), and some chopped red onion, chopped red peppers and chopped cucumber and serve with some spinach/lettuce. The natural yoghurt probably sounds horrible but I actually like it as it just wets the tuna so it's not as dry. You could do this with salmon or chicken either in your salad if you like.

Hydrogenated and trans fats are in a lot of processed foods and they're the worst type of fats of all. A hydrogenated or trans fat is when a liquid fat like oil is changed artificially into a solid fat. This is done with a lot of biscuits etc so they stay on the shelf for longer but its sooo unhealthy. Avoid processed foods and you won't have to worry about hydrogenated and trans fats.

You will get used to the smaller portions of food, just give it time. Your stomach will shrink over time and after a while, you won't actually be able to handle the rich foods you once ate. Eat your food off a smaller sized plate and present your food in an attractive manner-we eat with our eyes after all. If your food looks nice on the plate, you're more likely to enjoy it. I recommend the smaller sized plate as a lot of the time, people just eat whatever is on their plate so a smaller sized plate is a good way to reduce portions without feeling deprived.

Orla K

confusedgirl wrote: »

no Saturated fat is the bad kind of fat-too much of it clogs up your arteries and leads to heart problems. Saturated fat is in butter, margarine, cheese, bacon, sausages, black and white pudding, cream and red meat so limit your saturated fat as much as possible.

Why would you think saturated fat is bad?

MungBean

Orla K wrote: »

Why would you think saturated fat is bad?

For the reasons they stated I suppose.

too much of it clogs up your arteries and leads to heart problems

Is your view that its good for you or not necessarily bad for you as long as its not over done ?

Orla K

MungBean wrote: »

For the reasons they stated I suppose.



Is your view that its good for you or not necessarily bad for you as long as its not over done ?

I'm just going to give you this info and let you make you mind up http://www.boards.ie/vbulletin/showthread.php?t=2056250463 http://journals.cambridge.org/action/displayAbstract?fromPage=online&aid=8479191
Look up the film fathead too, it's got good info that presented in a way thats easy to take in.

MungBean

Orla K wrote: »

I'm just going to give you this info and let you make you mind up http://www.boards.ie/vbulletin/showthread.php?t=2056250463 http://journals.cambridge.org/action/displayAbstract?fromPage=online&aid=8479191
Look up the film fathead too, it's got good info that presented in a way thats easy to take in.

All a bit over my head to be honest. I take it though that the popular belief that saturated fats are bad is being contested by some learned folk claiming there is no actual evidence to suggest that or that the evidence available had been misconstrued ?

I dont even know where to begin in figuring it out, I'm just wondering if I should eat butter

I'll watch that film though.

Orla K

MungBean wrote: »

All a bit over my head to be honest. I take it though that the popular belief that saturated fats are bad is being contested by some learned folk claiming there is no actual evidence to suggest that or that the evidence available had been misconstrued ?

I dont even know where to begin in figuring it out, I'm just wondering if I should eat butter

you can eat butter

try watch that film too it'll explain it or at least there's a bit of it floating around youtube.

RobAMerc

MungBean wrote: »

All a bit over my head to be honest. I take it though that the popular belief that saturated fats are bad is being contested by some learned folk claiming there is no actual evidence to suggest that or that the evidence available had been misconstrued ?

I dont even know where to begin in figuring it out, I'm just wondering if I should eat butter

I'll watch that film though.

yes butter is good !

Have a read of this...
All our butter comes from grass fed animals ( I think )
http://www.eatwild.com/cla.html

rob

Frogdog

OP, as stated above, saturated fat is good for you. It's being demonised unfairly in the media becuase of bad science. Confusedgirl is confused.

roisiny

does saturated not mean the amount of a substance that can be held\dissolved in a solvent at a certain temperature?
So saturated fat would contain as much fat as possible?

MungBean

Frogdog wrote: »

OP, as stated above, saturated fat is good for you. It's being demonised unfairly in the media becuase of bad science. Confusedgirl is confused.

So too much saturated fat doesnt lead to clogged arteries as many believe ?

And considering I'm trying to lose weight and butter has so many calories I'm looking for an alternative for other reasons than saturated fat. As I said earlier the salad dressings I use instead although probably loaded with all sorts of crap make the meal interesting, more so than butter ever did anyway. So I'm really looking for dressings or sauces to go with veg that are not too big on the calorie side of things.

Also in that film Orla had me watch, I'll admit I only watched a half hour of it because it was a critique of Supersize Me more than anything and although I'm sure he made some very good points the whole "Spurlock is a liar" angle wasnt very interesting.

But he mentioned or rather implied that the commonly held belief that fewer calories leads to weight loss and more leads to weight gain was bullshít and it actually depended on insulin levels. Is everything we know a crock of shít or was he just over doing it a bit to make his point ? More calories = weight gain, less calories = weight loss. I'm sure theres more to it but in principle this is correct isnt it ?

confusedgirl

Frogdog wrote: »

OP, as stated above, saturated fat is good for you. It's being demonised unfairly in the media becuase of bad science. Confusedgirl is confused.

I will definitely check out the links Orla K mentioned later on as my interest has been piqued now.

My understanding of the issue is that saturated fat is bad for you because it's solid at room temperature e.g. butter whereas polyunsaturated fats are a healthier alternative as they're liquid at room temperature. Also, I've heard a lot of evidence endorsing a Mediterranean-style diet in favour of nuts, seeds, oils, lean protein, fruit and veg etc. so that's the type of diet I try to emulate.

I'm also curious as to how much saturated fat you think is permissible in a diet each day? If I'm using polyunsaturated fats, I would use 1-2 tsp oil or 5 nuts or 10 seeds. What would be the saturated fat equivalent, if indeed there is such a thing?

I eat a small steak every few months as opposed to a big tbone steak. I eat a slice of cheese every so often as opposed to a block of cheese. I don't think it's good for anyone to deprive themselves of any food as they will just crave it then and are more likely to binge on it. I do think portion control and moderation are big factors when it comes to any food.

rocky

MungBean wrote: »

More calories = weight gain, less calories = weight loss. I'm sure theres more to it but in principle this is correct isnt it ?

Yes.

confusedgirl wrote: »

My understanding of the issue is that saturated fat is bad for you because it's solid at room temperature e.g. butter whereas polyunsaturated fats are a healthier alternative as they're liquid at room temperature. Also, I've heard a lot of evidence endorsing a Mediterranean-style diet in favour of nuts, seeds, oils, lean protein, fruit and veg etc. so that's the type of diet I try to emulate.

Your body is not at room temperature though. Try see how's the coconut oil at 37 degrees Celsius

confusedgirl wrote: »

I'm also curious as to how much saturated fat you think is permissible in a diet each day? If I'm using polyunsaturated fats, I would use 1-2 tsp oil or 5 nuts or 10 seeds. What would be the saturated fat equivalent, if indeed there is such a thing?

1 tsp oil = 1 tsp saturated fat

traco

You can't eat too much veg if its the right kind of veg. As for butter no problem with it once its Kerry gold and you don't go mad with it.

I've been monitoring my diet very closely since january and completely changed my eating habits.

Typically I get
20% of my calories from carbs, usually veg of the green leafy kind or root veg - no spuds.
40-45% from fat - good fat ie animal, nuts and butter on my veggies, coconut oil etc
35-40% from protein - meat, chicken, fish etc

I watch my total calories as I'm working in losing bodyfat and trying to build muscle, not easy to do at the same time but I'm not wasating away. 11kg gone since Jan this year.

For info on fats check these articles:
Grass fed Butter
Polyunsaturated fats
Guide to fats

MungBean

Regarding the types of veg that are best to eat, I'd mostly eat spuds, sweet potato, carrot, broccoli, green beans, peas.

On salads. Lettuce (various types), spinach, red cabbage, radish, cucumber, sweet peas, red/green/yellow peppers.

I dont monitor my calories too closely as I havent a clue whats in the veg, I'm just assuming its healthy and low calorie and then picking the lowest calorie source of protein I can. Mostly fresh chicken fillets as I said.

I suppose when someone monitors their calorie intake its more than just "I'll eat this amount of calories", you have to keep the protein, carb, fat proportions correct while your at it. Do you guys keep a chart of what your eating and how much of what is in it ? Because I'm struggling to keep up with calories let alone the amount of protion/carbs/fat(saturated, non saturaded, other) in everything. I'd have no chance of ending a day knowing what percentage my my daily calories was in carbs without logging everything I eat into some device.

Stench Blossoms

Is there something wrong with logging what your eating into some device?

traco

I use myfitnesspal.com available as an app on iphone and android I think. Does everything for you and couldn't be handier. It will surprise you if you are being honest with how you log your food.

Watch the spuds, peas and beans. Regular spuds are high carb, root veg, carrots, broccolli, turnip and leafy green stuff - spinach, lettuce, cabbage, kale, broccolli you can eat till you expolode and will take ina minimum amount of carbs. Sweet potatoes are better but use in moderation.

Basically of you want to loose weight cut your carbs, up your protein and fat. Run at a 15% calorie deficit and hit the weights. A little bit of butter will do you no harm on the veg. If you are eating lots of high carb vegs you could feel hungry again quickly due to the insulin spike ann then the crash causing the body to crave food.

If you cut your carbs down (say 100-150g per day to maintain weight, 80g per day to loose) and make up the calories with protein and good fats you won't feel hungry and you'll feel a lot better.

MungBean

Stench Blossoms wrote: »

Is there something wrong with logging what your eating into some device?

No I'm just asking how people manage it ? Do you know what your eating and keep a running total in your head ? Do you have an iPhone app that tracks it all ? Do you have a chart with what everything contains, weigh what you eat, log it all and workout what percentage you have eaten/left to eat and then make a meal based on that ?

Stench Blossoms

MungBean wrote: »

No I'm just asking how people manage it ? Do you know what your eating and keep a running total in your head ? Do you have an iPhone app that tracks it all ? Do you have a chart with what everything contains, weigh what you eat, log it all and workout what percentage you have eaten/left to eat and then make a meal based on that ?

I plan most if not all of my meals in advance so I know roughly how many calories I'm eating. If you'd weighed out your portions for a week you'd get an accurate idea of how many calories you are consuming and wouldn't need to always weigh it.

Myfitnesspal has an app which you can add to if your out and about. It has a fairly big database of food as well.

MungBean

Just signed up to that myfitness sire and logged my business. This is what its telling me to aim for. I thought I was spose to keep the carbs down ?

Net Calories 1,440
Carbs 198 g
Fat 48 g
Protein 54 g

Stench Blossoms

Just use mfp for logging your food.

Use the stickies here to determine how many calories you need.
You can change the goals on mfp to these. You can also change around the macros.

I'd aim for 40% protein 30% fats 30% carbs.

MungBean

Stench Blossoms wrote: »

Just use mfp for logging your food.

Use the stickies here to determine how many calories you need.
You can change the goals on mfp to these. You can also change around the macros.

I'd aim for 40% protein 20% fats 20% carbs.

What makes up the other 20% ?

Stench Blossoms

Sorry I meant 40/30/30.

Orla K

Stench Blossoms wrote: »

I'd aim for 40% protein 30% fats 30% carbs.

I'd aim for 40%-50% fat, 25%-30% protein 20%-25% carbs in or around that anyway but that's just me.

Anyway the point really is everyone is different and then it also depends on what your goals are, so if you try to aim for one macro say stench's 40/30/30 and after so many months you realise your not getting anywhere don't be afraid to change it around a bit.

My understanding of the issue is that saturated fat is bad for you because it's solid at room temperature e.g. butter whereas polyunsaturated fats are a healthier alternative as they're liquid at room temperature. Also, I've heard a lot of evidence endorsing a Mediterranean-style diet in favour of nuts, seeds, oils, lean protein, fruit and veg etc. so that's the type of diet I try to emulate.

I'm also curious as to how much saturated fat you think is permissible in a diet each day? If I'm using polyunsaturated fats, I would use 1-2 tsp oil or 5 nuts or 10 seeds. What would be the saturated fat equivalent, if indeed there is such a thing?

I eat a small steak every few months as opposed to a big tbone steak. I eat a slice of cheese every so often as opposed to a block of cheese. I don't think it's good for anyone to deprive themselves of any food as they will just crave it then and are more likely to binge on it. I do think portion control and moderation are big factors when it comes to any food.

As said before in the body is different, you won't do yourself any harm if you just eat real food, I no longer consider wheat a real food so alot of bread and stuff is out. Look up wheat belly, forgotten the guys name now.

once its Kerry gold

doesn't have to be kerrygold, I get a cheap supermarket brand that's just as good, don't forget we live(or most of us here) in Ireland all of our cattle are paster raised.

And considering I'm trying to lose weight and butter has so many calories I'm looking for an alternative for other reasons than saturated fat. As I said earlier the salad dressings I use instead although probably loaded with all sorts of crap make the meal interesting, more so than butter ever did anyway. So I'm really looking for dressings or sauces to go with veg that are not too big on the calorie side of things.

Also in that film Orla had me watch, I'll admit I only watched a half hour of it because it was a critique of Supersize Me more than anything and although I'm sure he made some very good points the whole "Spurlock is a liar" angle wasnt very interesting.

But he mentioned or rather implied that the commonly held belief that fewer calories leads to weight loss and more leads to weight gain was bullshít and it actually depended on insulin levels. Is everything we know a crock of shít or was he just over doing it a bit to make his point ? More calories = weight gain, less calories = weight loss. I'm sure theres more to it but in principle this is correct isnt it ?

Try watch it from about 50min in I think thats the bit where it deals with fats
and where as More calories = weight gain, less calories = weight loss is true for some people it's not true.



Sorry for the badly quoted stuff, was only going to say the first bit but then changed my mind.

traco

MungBean wrote: »

Just signed up to that myfitness sire and logged my business. This is what its telling me to aim for. I thought I was spose to keep the carbs down ?

Net Calories 1,440
Carbs 198 g
Fat 48 g
Protein 54 g

Thats the default split but if you log onto the website you can customize those under goals, customized settings and then change to suit your needs / targets.

traco

As this seems to be getting some interest I thought I'd share this.

Its a simple spreadsheet based on Primal eating (for me but you can split the components anyway you want). This will help you the see calorie splits and help define targets to get where you need to be. I'm sure its far from perfect but it may be of help.

All of the info on the Detailed Calcs sheet should be credited to g'em as I just took the info from the original post which is here. So please show your thanks for that input there.

This is not a gospel, how to, guarateed not to fail guide, its merely intended to help you understand how your body is fueled and if you use it in conjunction it a food log such as myfitnesspal you will see very quickly whats causing the problem and how you need to address it.

Primal Calcs excel sheet

Hope its of some use but if you are cheating and not logging you can forget about this helping you on the road to your goals. This should be treated as a stepping stone in educating yourself about diet and what you should be eating. I've still a lot to learn myself but it takes time so stick with it.

Mods - move or delete if not approriate. If it has benefit elsewhere on the forum please feel free link to it.