Yesterday started well. I had stuck to my vegetarian, lactose free diet, and had plenty of fruit, vegetables and fibre. I then went for a run, which felt much harder than an easy recovery run should have done. And when I got back I was starving! So in addition to my planned post run snack, I had a large bar of chocolate as well – right before dinner! I ended up leaving half my dinner lentils on the plate, only to find myself hungry again an hour later. As I was curled up on the sofa watching movies with my husband, it was all too easy to help myself to the junk food he had bought for himself.
As enjoyable as the evening was, it does show how important meal timing is in controlling hunger. In order to keep my levels of ghrelin under control, I try to never go more than four hours without food. Yesterday I went almost five hours between meals, with a run in the middle. Thanks to my healing digestive system I already have a very healthy appetite and cravings for sweet things, so the chocolate was no surprise really. But then I wasn’t hungry for dinner so found myself snacking my way through the evening.
This also illustrates the real problem with snacking on junk food; it fills you up so you’re not hungry for healthy food. Chocolate and crisps have little protein and very few vitamins, minerals and fibre (unlike fruit and vegetables). The extra calories are bad enough, but when these foods replace a healthy meal the lack of these nutrients mean you’re hungry again soon afterwards. A lesson I learned the hard way last night!
The Score for 2 February:
|Calories burned through exercise:||340|
What I ate:
|08:45||Centrum Multivitamin, Vitamin E 400IU, Vitamin D 25 µg|
|Soft boiled eggs, 2 large||115g|
|Free From pure oats||50g|
|made with boiling water||250mL|
|Tesco mixed frozen fruits||100g|
|10:00||Decaf black tea||450mL|
|12:30||BOL Sri Lankan Sambar with added spinach leaves||345g|
|Lactofree skimmed milk||250mL|
|13:15||Fresh ginger tea with a splash of lemon juice and 1 tsp honey||250mL|
|15:15||20 min recovery run + stretching session|
|17:15||Natures Path Mesa Sunrise cereal||50g|
|with Lactofree skimmed milk||200mL|
|Plums, 2 large||160g|
|18:00||Galaxy caramel chocolate bar||135g|
|Merchant gourmet ready to eat beluga lentils||77g|
|Tesco tartare sauce||18g|
|20:00-22:00||Walkers Wotsits cheese snacks||65g|
Image Copyright: <a href=’http://www.123rf.com/profile_refat’>refat / 123RF Stock Photo</a>