So I wrote yesterday about my discovery of PCOS and what it means for me in the future. After lots of research and reading, I have decided to adopt a lower carb / higher fat approach to eating. This will be completely new to me as I am used to eating quite a high carb diet. I tracked my food intake last week to know where I was at, my carb intake sits anywhere between 200 – 350g carbs daily, depending on how I feel. I eat around150g protein - I have become very good at eyeballing protein portions!! Fat intake sits around 60g. Knowing this, I have had a go at working out what I would like to try and hit for the next few months.
I have come up with around 150g carbs, 160g protein, 100g fat. I have entered this into my fitness pal, and plan to track my intake this week as I actually have no idea of what 100g fat looks like. Sounds like fun times ahead though! For some, 150g carbs is normal, every day intake. For me, that is quite low. I will try this out and see how I go and can always adjust.
Paleo or not?
I read "Optimum Health the Paleo Way" by Claire Yates in one night. Yeah, all 200 pages in one night! I loved it, it really resonated with me. I like her attitude towards food and the fact that she leaves flexibility in her way of eating. She approaches Paleo as a template of eating, finding what works for you and your body in regards to what you include and don't include in your Paleo diet. She also speaks about FODMAP's and how by following a Paleo style diet, you automatically eliminate most FODMAP containing foods (dairy, wheat, legumes), which is ideal for people who suffer gastrointestinal issues.
I have decided to adopt a “Paleo template” to eating, but I am not following a Paleo “diet”. The approach of eating natural, unprocessed food is ideal, but unlike other Paleo followers, I will still be incorporating dairy into my diet (it is recommended to be cut as it is inflammatory and not great for PCOS’ers, but research is divided on this). I will also be eating grains on occasion, especially rice (love it) and gluten free bread with nut butter. The rest, I am happy to go without. I am aiming to eat as naturally as possible, minimal packaged foods (sometimes that’s tricky) and eat out a little less. I refuse to cut out coffee for now, you have to live and for me, that would be like dying… seriously. Studying nutrition and knowing what I know, this probably should have been my approach to eating naturally. But it hasn't been, and I have been overdoing it on sugary foods, processed food and food that isn't best for my body.
Meal prepping – What am I eating this week?
I went shopping and spent an extremely large amount on fruits and veggies which is normal for us, but I also stocked up on almond meal, chia seeds, nuts, bacon, salmon, eggs, full fat cheese, pot set yoghurt, coconut oil, coconut water and cream and some other goodies. I usually eat all these foods in moderation, but they will be playing a bigger role than usual.
I meal prep for work, 10 meals for the week. I usually eat a salad at 11am with eggs and then a bigger meal at 2pm. This week I have cut down on the grains and added more veggies, protein and fat. For snack I am having a salad made from tuna, tomato, cucumber, capsicum, carrot, avocado and eggs. For lunch I have prepped a Bolognese, the sauce is made from pork & beef, blended veggies - eggplant, zucchini & carrot, tomato paste & diced tomatoes and lots of herbs. Sitting next to it is zucchini pasta. I seriously need a spiraliser as that was hard work!!!
I have come up with around 150g carbs, 160g protein, 100g fat. I have entered this into my fitness pal, and plan to track my intake this week as I actually have no idea of what 100g fat looks like. Sounds like fun times ahead though! For some, 150g carbs is normal, every day intake. For me, that is quite low. I will try this out and see how I go and can always adjust.
Paleo or not?
I read "Optimum Health the Paleo Way" by Claire Yates in one night. Yeah, all 200 pages in one night! I loved it, it really resonated with me. I like her attitude towards food and the fact that she leaves flexibility in her way of eating. She approaches Paleo as a template of eating, finding what works for you and your body in regards to what you include and don't include in your Paleo diet. She also speaks about FODMAP's and how by following a Paleo style diet, you automatically eliminate most FODMAP containing foods (dairy, wheat, legumes), which is ideal for people who suffer gastrointestinal issues.
I have decided to adopt a “Paleo template” to eating, but I am not following a Paleo “diet”. The approach of eating natural, unprocessed food is ideal, but unlike other Paleo followers, I will still be incorporating dairy into my diet (it is recommended to be cut as it is inflammatory and not great for PCOS’ers, but research is divided on this). I will also be eating grains on occasion, especially rice (love it) and gluten free bread with nut butter. The rest, I am happy to go without. I am aiming to eat as naturally as possible, minimal packaged foods (sometimes that’s tricky) and eat out a little less. I refuse to cut out coffee for now, you have to live and for me, that would be like dying… seriously. Studying nutrition and knowing what I know, this probably should have been my approach to eating naturally. But it hasn't been, and I have been overdoing it on sugary foods, processed food and food that isn't best for my body.
Meal prepping – What am I eating this week?
I went shopping and spent an extremely large amount on fruits and veggies which is normal for us, but I also stocked up on almond meal, chia seeds, nuts, bacon, salmon, eggs, full fat cheese, pot set yoghurt, coconut oil, coconut water and cream and some other goodies. I usually eat all these foods in moderation, but they will be playing a bigger role than usual.
I meal prep for work, 10 meals for the week. I usually eat a salad at 11am with eggs and then a bigger meal at 2pm. This week I have cut down on the grains and added more veggies, protein and fat. For snack I am having a salad made from tuna, tomato, cucumber, capsicum, carrot, avocado and eggs. For lunch I have prepped a Bolognese, the sauce is made from pork & beef, blended veggies - eggplant, zucchini & carrot, tomato paste & diced tomatoes and lots of herbs. Sitting next to it is zucchini pasta. I seriously need a spiraliser as that was hard work!!!
I am planning on keeping a bit of a log to work out energy levels, mood, strength etc to tweak my diet and make any changes. The week ahead looks fun food wise, I can’t wait to play around with nuts and seeds for breakfast, along with eggs and bacon or even a sausage!