The last two days have been quite busy and tiring. Unfortunately I’ve made a couple of tactical sleep mistakes, staying up late to watch just one more episode of my current box set. Even though I only had one less hour of sleep than normal each of the past two nights, I’ve really felt it. The result is an energy intake over 300 kcal a day higher than my target for each of the past two days.
Last week I talked about the effect of leptin on appetite control. Well it looks like my well tuned machine needs at least eight hours to keep my leptin levels up and my ghrelin levels down. Actually, I was quite pleased with myself that I avoided junk food, despite craving sweets and feeling the need to snack. No one meal (or snack) was excessively high in calories either – they were all between 405 kcal (breakfast) and 485 kcal (lunch). Digging a bit deeper, each meal yesterday had at least 15g of protein, at least one serving of fruit or vegetables, and plenty of fibre. This should have kept my appetite under control, which makes me wonder if the calorie count would have been even higher if I’d had slightly different meals!
Clearly even on a healthy, balanced diet, it is still possible to overeat if you’re not careful. Problem is, this seems to be a difficult concept for most people to grasp. Many people believe that “healthy” equals “lower in calories” and they eat accordingly. In fact, studies have shown people will eat 50% more of a snack food if it has a “low-fat” label on it.
What’s more, many people mistakenly believe that gluten free food is healthier than the standard version. I’ve even had people tell me the reason I don’t have a weight problem (when most of my relations do), is because I am forced to follow a strict gluten free diet! While following the gluten free diet does cut down on impulse trips to MacDonald’s, there are still plenty of high calorie treats that are gluten free. Not to mention that many gluten free products add extra fat to make it taste more like the original version. For example, standard bread typically has 1g of fat per slice, while gluten free bread has between 2 and 5g of fat per slice.
Fundamentally, neither “healthy” nor “gluten free” means low in calories!
The Score for 7 March:
|Calories burned through exercise:||486|
What I ate:
|07:00||Centrum Multivitamin, Vitamin E 400IU, Vitamin D 25 µg|
|Soft boiled eggs, 2 large||115g||150||14.49||0.00||0.00||0.00||10.35||2.88||0.00|
|Free From pure oats||50g||171||6.40||30.30||0.60||4.30||2.70||0.50||0.00|
|made with boiling water||250mL||0||0.00||0.00||0.00||0.00||0.00||0.00||0.00|
|Tesco mixed frozen fruits||100g||40||0.90||7.90||7.90||2.00||0.20||0.00||0.00|
|10:00||Pulsin Protein snack bar, maple and peanut||50g||227||13.10||12.80||8.80||4.50||12.70||4.00||0.00|
|Black tea with skimmed milk and sugar||450mL||62||3.40||12.00||12.00||0.00||0.10||0.00||0.00|
|12:00||Evexia Ricotta Spinach tortelloni, gluten free||125g||270||8.13||44.75||1.38||7.88||4.88||2.75||0.00|
|topped with homemade tomato sauce with onions, mushrooms, green pepper and cannellini beans||250g||168||8.19||17.53||7.60||7.05||5.79||0.91||0.00|
|Tesco Parmigiano Reggiano||3g||12||0.97||0.00||0.00||0.00||0.89||0.59||0.00|
|Honeydew melon, peeled and sliced||175g||35||1.05||7.35||7.35||1.75||0.18||0.00||0.00|
|15:45||Yeo Valley natural yoghurt||150g||123||7.65||8.40||8.40||0.00||6.75||4.35||0.00|
|Natures Path Mesa Sunrise cereal||50g||195||5.00||40.00||6.50||5.00||1.65||0.25||0.00|
|16:45||Medicine Ball session|
|19:00||Salad with spinach,||30g||8||0.84||0.48||0.45||0.63||0.24||0.03||0.00|
|Merchant Gourmet ready to eat beluga lentils,||102g||146||11.10||18.50||0.70||6.40||1.60||0.30||0.00|
|Steamed sweet potato,||120g||105||1.30||22.93||9.98||2.49||0.36||0.12||0.00|
|Baked chicken breast,||101g||135||31.90||0.00||0.00||0.00||1.90||0.60||0.00|
|and Tesco French Dressing||1 tbsp||13||0.10||2.20||1.70||0.10||0.40||0.05||0.00|
|21:30||Free From pure oats||30g||102||3.84||18.18||0.36||2.58||1.62||0.30||0.00|
|made with boiling water||150mL||0||0.00||0.00||0.00||0.00||0.00||0.00||0.00|
|and brown sugar||10g||40||0.00||10.00||10.00||0.00||0.00||0.00||0.00|
|Hot skimmed milk||300mL||105||10.20||15.00||15.00||0.00||0.30||0.00||0.00|