need help fashioning a diet: low sodium, no dairy

Gmazing · Mon Dec 05, 2005 7:02 pm

I already have this pretty much locked down, but i dont get enough calories and am not losing enough weight.

If I were sedentary, my diet would be fine. But since i exercise/work out 2+ hours a day I am not losing much.

I just helped a buddy drive 2555 miles to California and we were on a tight schedule so I had little control over what we would be eating so I decided to say funk the diet to make him more comfortable. I gained 2 pounds or so back during that time but I could care less about that.

My diet wasnt on track before because of eating too little. I'm not going hungry, just not getting enough actual calories.

i was getting a low amount of carbs b4, so any suggestions regarding that should be fine, i have room for more carb.

My diet was pretty much P1 (lean meat and vegetable only) with openface pb sandwich and banana two times a day. i am considering having oatmeal for breakfast and then before mentioned snack twice a day. i will still be needing more calories.

I should be getting between 2500-2700 calories. I get around 1800-2000.

I need suggestions of a few items to add, but keep these guidelines in mind:

Don't worry about nutrients. I take supplements and already get 100% everything. But please still suggest good sources of Potassium/Magnesium.

Low sugar (i want under 100g a day)

Low Sodium (I want it as low as humanly possible, certainly under 100% dv)

No dairy (i hate it, i may be mildly lactose intolerant)

Carbs and protein are ok. (100% carb 200% protein ok)

oldpjams · Tue Dec 06, 2005 6:40 pm

i keep waiting for someone to reply but i think what you are asking for is a tall order. why not just add calories within the framework of SBD? calorie-dense good fats are not hard to add! olive oil, nuts, etc

i'm not agreeing with your strategy, but if i wanted to add 500 calories or so a day without eating more SBD foods and do it easily, i would probably add a Larabar (www.larabar.com). you're also adding 100 calories with every T. of peanut butter, so it's pretty easy to make the pb&bananas with 3T instead of 2T. i'm not recommending that much pb a day, but that's a pretty easy way to get 600 calories :oops: olive oil is 120 calories per T. so that's another easy way to keep bumping up calories.

pookiebear · Tue Dec 06, 2005 9:45 pm

I honestly don't know what to tell you about the food aspect, but I DO have a question/suggestion:

Why in the world do you exercise for over 2 hours everyday?? You're burning even more calories exercising that long, which defeats your purpose of adding more calories. Why not research and find out what you should eat for YOU and cut back a little on the exercise? (I can't believe I'm suggesting someone DOESN'T exercise as much!)

Your body probably just doesn't have the proper amount of food vs. energy expended going on. Why not ~ Stay on the beach and up your caloric intake a tad and cut back to say, an hour, on the exercise? :? (Also, incorporate some strength training to boost your metabolism, if you don't already.)

Gmazing · Wed Dec 07, 2005 4:59 pm

It's difficult to explain how good it feels to work out that much in a day to someone who doesnt do it.

It's like being addicted to drugs, because you kind of are, but without all the negative health implications. If dieting makes you feel like a million bucks, a strong workout makes you feel like 2.

Besides, i only workout 1 hour a day, and an extra hour on resistance days (only 3-4 times a week)

I'm trying to keep my fat intake around 1/3 of my calories, and the pb already does that, thats why the problem. Sometimes i have a steak and skip pb once, or have miracle whip or mayo on a sandwich or salad and skip pb once, but it all winds up pretty much the same.

I am still losing weight pretty steadily so I don't know why I still complain, but I feel wierd falling short of everyone's suggested intake.

I think I will use olive oil, and have a helping of rice for lunch/dinner to start, try that on for a couple weeks.

oldpjams · Wed Dec 07, 2005 5:44 pm

this post seems to contradict your first -- if you are losing steadily (as opposed to "not losing much") then you really don't have a problem. anything more than 1-2lbs per week loss is not really desirable, and if you are adding muscle and seeing that loss too, then that's pretty ideal.

when you talk about suggest intake, that doesn't really apply to you -- you are burning more calories than the suggested intake is designed to produce.

i exercise 50-60 min aerobic and 60 min resistance 6x a week right now. during warm weather it's 90 min aerobic. that's fine, but i need to eat to meet those needs. a "normal" portion of protein will not do it. some meals i eat 3-4 normal portions of protein. my weight has been stable for years and i've added lean muscle, so i'm not over eating.

eat balanced meals until you are full and don't try to reinvent the wheel -- expecially if you are seeing results and feeling good.

Gmazing · Wed Dec 07, 2005 8:42 pm

i guess i was just hoping to lose a pound a week, and its been trailing off to less than that.

i guess it doesnt really matter, as long as i keep losing and not gaining i should be happy til i get the shape i want.

oldpjams · Wed Dec 07, 2005 8:47 pm

Gmazing wrote: i guess i was just hoping to lose a pound a week, and its been trailing off to less than that.

that's pretty normal after a while. i wouldn't be surprised if you lost nothing some weeks and serveral pounds some weeks. that's just the way it seems to go.

Gmazing · Thu Dec 08, 2005 6:45 am

i've gotten a feel for water weight gains when i treat myself (usually 3 lbs that vanish in a days time) and many other anomalies.

but there was one time i dropped 5 pounds in one of my days when I'm sure i cant even have that much water to lose. 4 of it came back and stayed back of course.

i'm guessing its the weight of all stored protein, glycogen, and water had gone, but i really have no idea. after losing only 1 lb a week for a couple months seeing 5 go like that is insane

LyndaB · Thu Dec 08, 2005 10:26 am

Gmazing wrote: so I decided to say funk the diet to make him more comfortable.

I'd love to know the logic behind this... :?

Gmazing · Fri Dec 09, 2005 1:40 pm

dont you ever have ANYTHING useful to post in my topics except taunts and misinformation?

what is it with you anyways? people always compliment you and have your back but you never have anything but *!@$ to say to me.

logic being i know i can get right back on the diet any time i want and since he eats nothing but junk most of the time i would accomodate him, as I'd probably not be seeing him again for years.

when available i had grilled chicken salads, etc. but in alot of cases i got to eat places i've never even been to before, like Sonic's, Iron Skillet, and others, and he wanted me to sample the dishes.

i try not to get to detailed, you dont need my life story. expect some people to SUMMARIZE. but someone always has something coy to say as if the people on this board have no actual sense and need to be browbeaten to avoid falling off the wagon or something. read some of my other posts, its not like i dont still like to eat.

so of course when i got back some cravings had returned, were easy to squash just like before, and I am back down to 183. what. theres better things in life than eating like a robot til the end of time. and if youre strong willed like me its easy to switch back like that.

i guess not everyone can be supportive and informative. some people just gotta hate. or worse be self righteous. no one way is better than another. i hope next time you visit one of my topics you have something useful to say. it seems like you never do.

oldpjams · Fri Dec 09, 2005 2:32 pm

c'mon -- you gotta understand that saying

so I decided to say funk the diet to make him more comfortable.

so that you can

sample the dishes at Sonic Burger

is pretty hard for us to ignore.

pookiebear · Fri Dec 09, 2005 2:46 pm

I personally find it hard to believe that he wouldn't have let you get whatever you wanted to eat, but "forced" you to eat crap with him. :? Obviously it happened, I'm not denying that it did,... it's just hard to understand that someone would want to sabatoge their friend if their friend is choosing to eat healthy.

All of my friends are very understanding... probably over understand about the fact that I like to eat things that make me feel good. If I ever decide to get a burger, it's MY choice and I live with the consequences.

That might even be what LyndaB is talking about. The fact that someone could "force" you to eat crap - just to make them feel comfortable... it just sounds a little strange.

I'm seriously not trying to pick on you... it just sounds weird. :? That you're on the South Beach Diet. But you want to eat Sonic to "go with the crowd". But you wonder why you're gaining weight. And you want us all to come up with a specific diet to meet your needs? Does that not sound odd to you? :?

pookiebear · Fri Dec 09, 2005 2:53 pm

Gmazing wrote: when available i had grilled chicken salads, etc. but in alot of cases i got to eat places i've never even been to before, like Sonic's, Iron Skillet, and others, and he wanted me to sample the dishes.

theres better things in life than eating like a robot til the end of time. and if youre strong willed like me its easy to switch back like that.

Why can't you just say you chose to eat that way? He didn't make you. There's nothing wrong with cheating every once in a while or letting yourself have a treat... I just don't want you to lie to yourself and think that "he made me do it". No, you chose it, and there's nothing wrong with it. But the consequences? You gained a few pounds... :) Nothing that can't be fixed. ;) You had a nice time with your friend... and you can just decide to be more serious now. :)

Gmazing · Fri Dec 09, 2005 3:49 pm

it seems like you were very, very close to interpreting me correctly.

it seems very difficult to get your point across over the internet without getting downright mathematical in wordsmith precision

it was a roadtrip. a vacation. of course i am going to splurge. I was not attempting to give the impression that he forced me to do anything. there were some places he told me had really good dishes. if i did not eat them, that would have really disappointed him, AND myself...BECAUSE I LIKE TO EAT.

I have not stopped eating what i like on my diet, which is not SBD. I eat small portions of wholly unapporved foods on a daily basis, and have a dinner of whatever i choose once a week. I have been losing weight and building muscle and feeling great. did i not get this across?

off topic, whatever, i could go on, but it will probably just get misinterpreted again.

I was having fun on this trip, and eating the same old stuff is not a vacation. its just life. thats all i was doing, and now its business as usual.

pookiebear · Fri Dec 09, 2005 3:59 pm

Gmazing wrote: I was having fun on this trip, and eating the same old stuff is not a vacation. its just life. thats all i was doing, and now its business as usual.

Sounds good ;)


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