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Dr. Bob is Robert Hsiung, MD,
bob@dr-bob.orgShown: posts 1 to 15 of 15. This is the beginning of the thread.
Posted by saw on January 18, 2005, at 2:58:02
I am trying to cut bread out of my diet. I mentioned before that I have low fat cereal in the morning for breakfast. Well, when I do my stomach growls about 45 minutes later. If I have 2 slices of toast I can manage till lunch even though I still get hungry.
What can I eat for breakfast that will leave me feeling fuller for longer.
Sometimes I can't stop at 2 pieces of toast and I guess that's also the reason my butt isn't getting any smaller.
Any advice?
Sabrina
Posted by jujube on January 19, 2005, at 16:51:33
In reply to Breakfast problem, posted by saw on January 18, 2005, at 2:58:02
Eating protein will keep you fuller, longer. Perhaps try adding some low-fat, plain (or flavoured) yogurt, an ounce or two of low fat cheese or a handful or two of nuts like almonds or walnuts (the nuts could even be mixed in with your cereal). Eating protein at each meal makes a big difference. I followed an eating plan a number of years ago when I wanted to lose 7 or 8 pounds which I had put on that required eating 1 ounce of protein at breakfast and 3 - 4 ounces with lunch and dinner as well as limiting (but not restricting) carbs (bread, potatoes, rice), and I lost the 8 pounds plus a lot more (went down to a size 4) and had more energy and felt better than I had in years. It was a great plan and I never felt deprived nor did I have to eat anything that grosses me out (like cottage cheese or canned tuna -YUK). A lot of my friends also followed the plan and did very well on it.
> I am trying to cut bread out of my diet. I mentioned before that I have low fat cereal in the morning for breakfast. Well, when I do my stomach growls about 45 minutes later. If I have 2 slices of toast I can manage till lunch even though I still get hungry.
>
> What can I eat for breakfast that will leave me feeling fuller for longer.
>
> Sometimes I can't stop at 2 pieces of toast and I guess that's also the reason my butt isn't getting any smaller.
>
> Any advice?
>
> Sabrina
Posted by saw on January 20, 2005, at 1:56:32
In reply to Re: Breakfast problem » saw, posted by jujube on January 19, 2005, at 16:51:33
Thanks for the advice. Any chance you still have that plan to share?
Posted by jujube on January 20, 2005, at 2:48:23
In reply to Re: Breakfast problem » jujube, posted by saw on January 20, 2005, at 1:56:32
I'll have a look through my things to see if I can find it. Once I find it, I will type up the basic plan and include it in this thread. It is a really easy plan to follow.
> Thanks for the advice. Any chance you still have that plan to share?
Posted by jujube on January 23, 2005, at 17:32:25
In reply to Re: Breakfast problem » jujube, posted by saw on January 20, 2005, at 1:56:32
Daily Plan for moderately active people
Protein
1 oz with breakfast (or 2 oz max of low fat cheese)
3 - 4 oz (after cooking) with lunch (if regular cheese chosen - serving = 2 oz; serving of low fat cheese = 4 oz max)
3 - 4 oz (after cooking) with dinner (if cheese selected - serving = 2 oz; serving of low fat cheese = 4 oz max)
Protiens include:
chicken
beef (lean)
veal
fish
eggs
cheese (see above for serving sizes)
tofu (serving = 2 - 3 ounces at breakfast or 5 - 6 ounces at lunch or dinner
legumes or lentils (chickpeas,kidney beans, etc. (serving = 6 ounces at breakfast or 8 ounces at lunch or dinner)
cottage cheese (serving = 1/3 cup at breakfast or 2/3 cup at lunch or dinner)NOTES:
Minimum (recommended) of 3 servings of fish a week
Maximum (recommended) of 4 servings of cheese per
Maximum (recommended) of 4 eggs per week (serving = 1 at breakfast or 2 at lunch or dinner)
Vegetables - at LEAST three servings per day
(serving = 1/2 cup of fresh or frozen vegetables and/or 1 cup of leafy vegetables)Almost all vegetables can be eaten in unlimited amounts daily, with the exception of the following which need to be rationed (maximum of 1 cup par jour) because their sugar content:
Beets; Cooked carrots (can be eaten raw in unlimited amounts); Winter squash; Turnip; Green peas; Rutabaga
Posted by jujube on January 23, 2005, at 17:34:09
In reply to Re: Breakfast problem » jujube, posted by saw on January 20, 2005, at 1:56:32
Fruits
3 servings a day
Examples of servings:
1/2 cup unsweetened fruit juice
1/2 cup of canned fruit (no sugar added; in own juice or in natural fruit juice)
Medium piece of fresh fruit (e.g. apple; pear)
1 kiwi, nectarine, tangerine
1/4 cup of canteloupe
1/2 cup of banana; mango; pineapple; papaya
1 cup of watermelon
2 dates or prunes
2 tablespoons of dry raisonsPreferred fruits (because of low sugar content)
Apricots; clementines; or plums (serving = 2)
Blueberries; raspberries or blackberries (serving = 1/2 cup)
Grapes (serving = 20)
Cranberries; strawberries or rhubarb (serving = 1 cup)
Cherries (serving = 15 to 20)
Graperuit (serving = 1/2)
Mandarin; peach; orange; pear or apple (serving = 1)Breads and bread substitutes
2 servings per day
Serving examples
1 slice of bread
1/2 cup of rice; pasta; couscous; bulger; potato; cornNOTE: a pita or hamburger or hotdog bun = 2 servings
Cereal
3/4 cup per day (can be eaten at any time of the day)
Posted by jujube on January 23, 2005, at 17:38:10
In reply to Re: Breakfast problem » jujube, posted by saw on January 20, 2005, at 1:56:32
This is the last of it. Sorry for the delay in getting this to you. I couldn't find my one page summary and had to consolidate from another lengthier french document and translate while I consolidated; condensed and typed.
-----------------------
Milk products
2 servings per day
Serving = 1 cup of milk; 3/4 cup of low fat yogurt)
Fats
30 ml or 6 teaspoons per day max
Examples: light mayo; vegetable oil; olive oil; canola oil; margerine; light salad dressing)Condiments
45 ml or 3 tablespoons per day
Examples: ketchup; BBq sauce; shrimp sauce; chili sauce; mustard; relish; bacon bits; parmesan cheese; fat free mayo; fat-free sour creamThe following can be added as you wish or taste
soya sauce
fat-free broth
salt and pepper
herbs
vinegarENSURE YOU DRINK 32 to 64 OZ OF WATER A DAY
DRINK IN MODERATION
Coffee; tea; mineral water; diet soft drinks
ALCOHOL - 3 times per week max
Serving = 1 bottle of beer; 4 oz of red or white wine
Posted by saw on January 24, 2005, at 1:01:59
In reply to Re: For Sabrina - Plan Part 3 » saw, posted by jujube on January 23, 2005, at 17:38:10
Wow - I am printing and am going to implement right away. (I imagine a struggle on alcohol 3 times a week though).
Thanks so much for your hard work translating, consolidating and then still typing. Wish I could send you a bunch of flowers.
I will let you know how it goes.
Thanks again
Sabrina
Posted by jujube on January 24, 2005, at 19:05:17
In reply to Re: For Sabrina - Plan Part 3, posted by saw on January 24, 2005, at 1:01:59
It was my pleasure and was no trouble at all. There is also a maintenance plan to follow once you reach your target weight. When you are about ready for the maintenance plan, just babblemail me (I don't know how often I will be visiting Babble after today, if at all) and I will give it to you (hopefully I can find it. If not, one of my friends will have a copy that I can borrow.)
One last thing, you might want to consider adding some chromium to your daily regime. It is quite good for stabilizing blood sugar (unstable blood sugar can cause hunger pangs and even anxiety and panic like symptoms). I personally take 375 mcg before bed and find it makes a difference for me in the morning. You can split the dose, however, and take some before breakfast and some before bed.
Good luck Sabrina.
Tamara
> Wow - I am printing and am going to implement right away. (I imagine a struggle on alcohol 3 times a week though).
>
> Thanks so much for your hard work translating, consolidating and then still typing. Wish I could send you a bunch of flowers.
>
> I will let you know how it goes.
>
> Thanks again
> Sabrina
Posted by Racer on January 25, 2005, at 17:19:09
In reply to Breakfast problem, posted by saw on January 18, 2005, at 2:58:02
This is very different advice than Jujube's, but I strongly urge you to see a Registered Dietitian for a meal plan. I know that everyone's on this whole low-carb thing, and that we've all heard about carbs being the fattening foods, but one of the very first things my RD started trying to drill through my thick skull was how important carbs are for even the most basic bodily processes.
Too few carbs interferes with emotions, too, because carbs provide a lot of the building blocks for making things like serotonin. Especially if you're on anything that is supposed to affect serotonin, you'll want to think about eating a healthy amount of carbohydrate each day.
As for your original question, can I interest you in a nice bowl of Malt-O-Meal? Or some nice, hot, oatmeal? Either of those, with some protein to go with it, and a bit of fat, will help keep you going until lunch. And you know what else? Having a snack about two hours after breakfast will also help you get through until lunch, and eat less at lunch. And you'll have more energy, too.
I know, I sound like a new convert. Still, you know that I'm pretty typical of AN, and have read everything I can get my hands on about weight loss, nutrition, etc. The most common result of studies I've seen is that people who eat more often weigh less than those who eat less frequently....
Hope things are going well for you otherwise, Sabrina, and that you're doing OK.
Posted by Wildflower on January 26, 2005, at 15:06:18
In reply to Breakfast problem, posted by saw on January 18, 2005, at 2:58:02
Everybody is different... I really like a cereal called Go Lean Crunch by Kashi. Yes, there are carbs in it but there are also protein and fiber. The combination keeps you full longer. The dry cereal makes a good snack later too. It's available at most grocery stores. (This was suggested to me by someone in a vitamin/nutrition store.)
There has also been a lot of studies about eating eggs in the morning. Those who had eggs, ate less throughout the day. Just be careful with the cholesterol.
Posted by CareBear04 on February 4, 2005, at 17:30:36
In reply to Re: Breakfast problem » saw, posted by Wildflower on January 26, 2005, at 15:06:18
every fitness expert says that breakfast is absolutely necessary. there is some difference of opinion, though, on whether breakfast should be taken before or after exercise. the merits that i understand about eating before is that you have more endurance to sustain your workout. suppose you have plenty of "energy" from a big meal the night before. will exercising on an empty stomach burn more fat and get the metabolism going?
Posted by jujube on February 5, 2005, at 10:16:08
In reply to Is breakfast really good?, posted by CareBear04 on February 4, 2005, at 17:30:36
I am not a nutrition expert, but I was a notorious breakfast skipper for years and learned the hard way just how important breakast is. Once I stopped relying solely on 2 or 3 cups of coffee to start my day, I noticed a difference in my energy levels, my ability to concentrate and my endurance (even if all I eat is a banana or half an energy/protein bar or a small serving of yogurt).
What I have read is that at night your body slows down, minimizing the work done by your digestive organs. This decreases your metabolic rate. Breakfast gives your body the wake-up call it needs by revving up your metabolism — and this cuts the urge to snack in between meals. Research has shown that people who eat breakfast have a lower overall fat intake than those who miss skip it.
In addition, breakfast is the first chance the body has to refuel its glucose levels after eight to 12 hours without a meal or snack. Glucose is essential for the brain and is the main energy source. Blood glucose also helps fuel the muscles needed for physical activity throughout the day.
Breakfast is also very important for weight loss and weight management. The body needs to 'break the fast’ of not eating for the past eight to 12 hours. Eating breakfast helps curb your hunger and prevent binge eating later in the day.
Just a few things to keep in mind when deciding whether or not to re-fuel before a morning workout.
Tamara
> every fitness expert says that breakfast is absolutely necessary. there is some difference of opinion, though, on whether breakfast should be taken before or after exercise. the merits that i understand about eating before is that you have more endurance to sustain your workout. suppose you have plenty of "energy" from a big meal the night before. will exercising on an empty stomach burn more fat and get the metabolism going?
Posted by CareBear04 on February 5, 2005, at 12:45:30
In reply to Re: Is breakfast really good? » CareBear04, posted by jujube on February 5, 2005, at 10:16:08
thanks much, jujube. this morning before working out, i ate a luna bar and was glad i did because the class was hard! since you talked about "breaking the fast," it made me think of something-- i was in a Muslim country over the holidays, and a guide was telling us about ramadan and how one can't eat during the day. so for them, "breakfast" was the evening meal after sundown. interesting stuff.
Posted by Rea1 on June 11, 2005, at 2:53:28
In reply to Breakfast problem, posted by saw on January 18, 2005, at 2:58:02
I get hungry about 10 min later after eating cereal and toast as well. The reason is that the bread and cereal are full of carbs that burn quickly. You should try having protein in the morning. Something like eggs, with some tomatoes and cheese, will keep you from going hungry so soon before lunch. You should also have a light snack between breakfast and lunch. It is much better on your digestive system to eat smaller more frequent meals anyway. (6xpr day) Drinking lots of water during the day keeps you fuller as well.
This is the end of the thread.
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