foods to eat in so I dont lose too much weight

squirestarter

In the last few weeks i've ditched alcohol and i've been running 3-5km every day and some days cycling 10-15km.

Im quite tall and thin, about 6ft and weigh about 12 stone and i dont really want to lose too much weight, im running and cycling just to improve fitness and overall wellbeing.

Anyway if somebody could give me a tip or two on food that would be healthy but will ensure i dont lose too much weight, i'd appreciate it.

My typical day would be

Breakfast: pieces of unprocessed chicken, raw carrots, lettuce, peppers, corn crackers and orange juice + cup of tea

lunch: pork chop, rice, vegetables (normally green beans and broccoli)

snack: one packet of crisps and one choc bar (although have cut these out recently)

dinner: salmon, potatoes, 2 vegetables.

Gummy Panda

squirestarter wrote: »

In the last few weeks i've ditched alcohol and i've been running 3-5km every day and some days cycling 10-15km.

Im quite tall and thin, about 6ft and weigh about 12 stone and i dont really want to lose too much weight, im running and cycling just to improve fitness and overall wellbeing.

Anyway if somebody could give me a tip or two on food that would be healthy but will ensure i dont lose too much weight, i'd appreciate it.

My typical day would be

Breakfast: pieces of unprocessed chicken, raw carrots, lettuce, peppers, corn crackers and orange juice + cup of tea

lunch: pork chop, rice, vegetables (normally green beans and broccoli)

snack: one packet of crisps and one choc bar (although have cut these out recently)

dinner: salmon, potatoes, 2 vegetables.

Oats and milk.

Fair bit of cardio/endurance training being done so I would say to increase your carbohydrate intake (get some healthy carbs instead of crisps!).

Try target your intake to be just after your exercise, and get some lean protein in there too.

Home made sourdough bread with chicken and bacon. Sweet potato mash with grilled turkey. Handful of rice with stir fry pork and peppers etc.

Careful what types of carbs you are choosing. Orange Juice is pretty sugar laden and I think is a very "expensive" choice of carbohydrate. Corn Crackers a similar enough setup.

Trying to not lose too much weight while training is usually just a case of upping portion sizes steadily to find your right balance. Have you any idea of your calorie intake for an average day? And your calorie outgoings? (Training + BMR)

squirestarter

Thanks for the tips, i have completely cut out crisps now (with great difficulty, so handy as a snack!)

Im not really sure what my calorie intake and outgoings are but maybe i should look into this to try and strike a balance

One question, you say that i should eat after exercising - Whats the specific reason for this? Ive been running about a half hour after having breakfast... i dont know if id fancy running in the morning having nothing to eat first

squirestarter

squirestarter wrote: »

Thanks for the tips, i have completely cut out crisps now (with great difficulty, so handy as a snack!)

Im not really sure what my calorie intake and outgoings are but maybe i should look into this to try and strike a balance

One question, you say that i should eat after exercising - Whats the specific reason for this? Ive been running about a half hour after having breakfast... i dont know if id fancy running in the morning having nothing to eat first

Carboyhdrate's first use in the body is to replace glycogen in the muscles. For most people, they don't do enough, so the body rarely needs a quarter of what they take in. For someone doing as much cardio/endurance work as you the carbohydrate intake being placed around training means that your body can work with the carbohydrates as soon as it requires it.

If you fill up on carbs, on an untrained body, your body processes it differently (converts to glucose, gets stored as fat).

Most people advocate a lower carb intake to keep weight steady, however in your case I'd keep the carbs coming, but target them at post-training times.

siochain

Coconut milk is calorie dense with plenty of good fats, coconut oil is also very good if your feeling low on energy.

I recommended coconut oil to a few people who were preping for the last Dublin marathon and they reported very good results and overall feeling of well being. Probably because the were able to replace the suger laden drinks and gels the were using with the coconut oil and due to its mct content.

squirestarter

siochain wrote: »

Coconut milk is calorie dense with plenty of good fats, coconut oil is also very good if your feeling low on energy.

I recommended coconut oil to a few people who were preping for the last Dublin marathon and they reported very good results and overall feeling of well being. Probably because the were able to replace the suger laden drinks and gels the were using with the coconut oil and due to its mct content.

Can you drink coconut milk if you have a dairy intolerance? I dont take any dairy at all, when drinking tea i use 'slimline' milk which is fat free.

siochain

squirestarter wrote: »

Can you drink coconut milk if you have a dairy intolerance? I dont take any dairy at all, when drinking tea i use 'slimline' milk which is fat free.

you sure can, and I find its nice in coffee. But get the good stuff that's stocked in Dunnes.

You don't take dairy at all but use slimline milk?


You goals are to improve fitness and overall wellbeing. To achieve this you will need to be consuming good fats such as olive, walnut, fish, coconut oils, and butter (if you can).

Slimline is an exception but most products that are labelled low or no fat have just had the fat removed and sugar added. Stay will clear of these products.

squirestarter

You don't take dairy at all but use slimline milk?


Well I had a food intolerance test done and they recommended slimline milk as it is fat free and apparently it is the fat in the milk that causes the intolerance. I could cut it out completely as i dont particularly like it but it contains calcium and other vitamins so was reluctant to.

Gummy Panda

squirestarter wrote: »

You don't take dairy at all but use slimline milk?


Well I had a food intolerance test done and they recommended slimline milk as it is fat free and apparently it is the fat in the milk that causes the intolerance. I could cut it out completely as i dont particularly like it but it contains calcium and other vitamins so was reluctant to.

The fat? I thought it was the lactose

nice_guy80

eat more protein

and lots of veg.

squirestarter

Gummy Panda wrote: »

The fat? I thought it was the lactose

Yeh there is lactose intolerance alright but i think lactose is some form of sugar if im not mistaken. Also lactose intolerance is more similar to an allergy than an intolerance despite the name. Im willing to stand corrected on that though

an intolerance is pretty much an allergy, just to a lesser extent.

Lactose is a sugar that's only really found in Dairy products, you can get lactose-free milk, but I don't think any effort is made to remove lactose in low-fat milk.
http://www.avonmore.ie/our-range/our-products-milk/avonmore-slimline-milk

You should follow up with your doc to find out what element of dairy it is that you are intolerant to.

Mellor

squirestarter wrote: »

Well I had a food intolerance test done and they recommended slimline milk as it is fat free and apparently it is the fat in the milk that causes the intolerance.

Nope. It's the sugar. Specifically the lactose as mentioned. People can have issues with fats (line peanut oils etc), but never heard if it with dairy.


B&W, coconut milk is dairy free. It comes from coconuts, nothing else.