No Sugar/ No White Flour

[frolik]

I'm altering my diet to follow a no white flour, no sugar base in connection to the addictive properties of these foods. Does anyone have any good suggestions of foods (especially carbs and quick meals) that don't include sugar (with the exception of natural fruit sugars) or white flour?? Note: I'm vegetarian and not allowed to go back to protein powders, so all meals have to be relatively basic.

Current example plan:
1: 6 oz fatfree fruit yogurt, 2 slices spelt bread, 1T lite margarine
2: apple
3: salad with meat substitute, 1 T dressing
4: 3/4c blackberries
5: 1 pkg shirataki noodles with portabella mushrooms, soy sauce.

Any suggestions??

[terracotta]

What are your goals?

[frolik]

What are your goals?

-lose 10-15 pounds (recently gained bingeing).
-lower body fat.
-rediscover workout habits that aren't all cardio-based.

[terracotta]

-lose 10-15 pounds (recently gained bingeing).
-lower body fat.
-rediscover workout habits that aren't all cardio-based.

You're pretty low in bodyweight for your height. I think you'd benefit from maintaining your current weight, while gaining muscle.

[StephanieShine]

Make all your own breads/bagels/muffins/waffles/pancakes with protein powder and whole grain or whole wheat flour. Most grocery stores have it.

[bttrthnb4]

Make all your own breads/bagels/muffins/waffles/pancakes with protein powder and whole grain or whole wheat flour. Most grocery stores have it.

She said she can't have protein powders.

There is a lady by the name of Tosca Reno and she's got a couple of books out for the Eat Clean Diet, one is a cookbook and it has over 150 recipes, many of those are vegetarian or can be made vegetarian. If I'm not mistaken, she doesn't use white flour or sugar in any of her recipes....its all organic from what I've seen and she encourages using Sucanat instead of sugar. You might like to get that, the meals are very very good!

[trainwithrae]

wow, you are not eating enough food. Looks like about 600 calories there for the day.
Will you eat any veggie products? There are tons available now and not necessarily soy. Don't forget beans as well, brown rice.
take a look at the clean foods list here:
http://forum.bodybuilding.com/showth...hp?t=107266371

[Officer1570]

Sorry, did I miss something? Im a vegetarian too, and a very strict one. I dont eat any meat including sea food. Why cant you have protein powders? You can get pea protein powder, among other vegan friendly kinds....that is, if you wanted to re-incorporate a shake in your diet.

[StephanieShine]

There are also plenty of soy protein powders out there.

[frolik]

The protein powder thing is not due to vegetarianism, it's actually due to the fact that my parents (whom I live with) will absolutely have a cow if protein powder shows up in the house- it's too reminiscent of last summer, when I went so crazy overexercising and counting every calorie and protein/carb/fat gram that I ended up in eating disorder rehab. I'm perfectly fine with eating protein powder products, including whey- it's just that in my recovery, I need to get the most "normal" nutrient sources possible.

[ivoryce]

While you are going in the right direction with 5 meals throughout the day, as trainwithrae pointed out, what you've described is very low calorie and your metabolism will slow down and you will in turn find that you gain weight if you try to increase your calories (after having your metabolism drop down below normal). You should be able to shed extra fat with around 1500kcal per day with 300 cals broken up into your 5 meals. An apple is not a meal, nor are berries. They should be combined with healthy fats and lean protein.

Your sample plan is:

1: 6 oz fatfree fruit yogurt, 2 slices spelt bread, 1T lite margarine
2: apple
3: salad with meat substitute, 1 T dressing
4: 3/4c blackberries
5: 1 pkg shirataki noodles with portabella mushrooms, soy sauce.

Any suggestions??

How about adding in extra (and ESSENTIAL) calories in each meal. Your metabolism will not only slow down with a severe decrease in calories but you will also be lacking vital nutrients/vitamins/minerals that is necessary for organ function like your brain and liver and is also required for effective fat lose/muscle gain.

Instead, try this:

1: 6 oz fatfree fruit yogurt (without ANY added sugar), 2 slices spelt bread, 1 tsbp peanut butter and 1 tsbp no sugar added jelly.

2: apple, 1 oz cheese, handful of walnuts or almonds

3: salad with meat substitute, 1 T dressing (watch out for sugar added), or if you're not a vegetarian, a grilled chicken breast in the salad would be good. Add a boiled egg to the salad (to make a "chef's salad")

4: 3/4c blackberries, blended with a glass of skim milk with 1/2 pastuerized egg whites, 1/4 cup yogurt (+ stevia or other sweetner to taste)

5: 1 pkg shirataki noodles with portabella mushrooms, soy sauce.
You should try to avoid highly processed foods, especially noodles like this because they are digested quickly, causing an abrupt change in your blood sugar levels (research the glycemic index) and forcing your body to release insulin in response to keep your blood sugar levels in check. Insulin, however; does tell your body to store any carbohydrates (or other excess calories) that you aren't using at that moment as body fat for later use. So, if you're eating noodles that are made of refined flour (anything that isn't whole grain), they digest quickly and will go right to your ass... And lose the soy sauce if you can, even the sodium reduced products are very high in sodium, and i know with me, sodium gives me slight water retention.

Instead have whole wheat pasta (1/2 cup portion), with a reduced calories fettucini sauce (very very little sugar), portabella mushrooms (crimini are more nutrient-dense if you like them), 1/2 cup soy meat substitute (chicken) and some good veggies thrown in their, like broccoli, etc... whatever you like.

You could also have a salad with several of the meals I suggested because they are SO low calories I wouldn't count them... (within reason of course). With a salad spritzer or a healthy low sugar dressing.

Make sure you're drinking LOTS of water spaced throughout the day.

Good luck!! And I do hope you are receiving support and counselling for your eating disorder. It is important above all else that you receive such support.

Take care!!

[girl81]

-lose 10-15 pounds (recently gained bingeing).
-lower body fat.
-rediscover workout habits that aren't all cardio-based.

At 5'6" you want to drop to 107 to 112 lbs?

[trainwithrae]

ok, from what I'm reading here you have an eating disorder or are trying to manage one.
Have you spoken with a nutritionist or specialist?

Honestly, I don't think you should be on this board or "dieting"
just lookin out for a sista

[Ladycole]

1.) Boca burgers--soy, 100 cal, 18 grams protein
2.) Chickpea flour, combined with minced veggies, spices, a lil oil makes great patties for frying and serving over salad
3.) Add TVP (textured vegetable (soy) protein) granules to soups and spaghetti sauce, it thickens it up a bit and really bumps up the nutrition...I especially like to add it to split pea
4.) Soy crips, yumm yumm, especially cheddar flavor, has a nice mix of macros, and tastes better than any potato chip

[Spottydog]

Dear... to put it bluntly, your plan looks like an anorexic plan.

Mo' calories! You're thin!

Get a protein source at every meal. Just apple/blackberries won't cut it.If those snacks need to be quick, Clif Builders bars once in awhile would be okay (20g soy protein, 4g fiber, 260 calories), but whole foods would be best.
What about rice and beans? Stir-fried tofu or tempeh & mixed veggies? Lowfat cottage cheese with almonds (great pre-bad snack when frozen, consume w/ splenda if desired)? Wheat bread + peanut butter (complete p[rotein)?
Can you eat eggs (as I see you can eat milk)? They're the best protein you can get. Don't totally skimp on yolks, either. 1-3 a day is just fine... some people in keto forums eat 12+!
You also need more COMPLEX carbs: beans, brown rice, quinoa (complete protein!), whole wheat, oatmeal.
And healthy fats: canola or olive oil, nuts, seeds (particularly flax/pumpkin seeds), avocado... these will all fit the bill.


And I suggest you get in 1400 as a bare MINIMUM, but more like 1600-2000. Starvation FTL.
Again, you're already thin. (Former ana myself)

edit: looking at your profile pic + your bicep pic, it wouldn't hurt you to bulk.

[girl81]

Dear... to put it bluntly, your plan looks like an anorexic plan.

Mo' calories! You're thin!

Get a protein source at every meal. Just apple/blackberries won't cut it.If those snacks need to be quick, Clif Builders bars once in awhile would be okay (20g soy protein, 4g fiber, 260 calories), but whole foods would be best.
What about rice and beans? Stir-fried tofu or tempeh & mixed veggies? Lowfat cottage cheese with almonds (great pre-bad snack when frozen, consume w/ splenda if desired)? Wheat bread + peanut butter (complete p[rotein)?
Can you eat eggs (as I see you can eat milk)? They're the best protein you can get. Don't totally skimp on yolks, either. 1-3 a day is just fine... some people in keto forums eat 12+!
You also need more COMPLEX carbs: beans, brown rice, quinoa (complete protein!), whole wheat, oatmeal.
And healthy fats: canola or olive oil, nuts, seeds (particularly flax/pumpkin seeds), avocado... these will all fit the bill.


And I suggest you get in 1400 as a bare MINIMUM, but more like 1600-2000. Starvation FTL.
Again, you're already thin. (Former ana myself)

edit: looking at your profile pic + your bicep pic, it wouldn't hurt you to bulk.

reps on recharge.

[Verti-gal]

The Bodyart cookbook has a lot of great recipes and even has a bunch for vegitarians and vegans, whole sections even. http://www.bodyartfitness.com/books/index.htm#cookbook

There's a lot of ideas there and they are good meal sizes for women. She likes stevia and there's no processed sugar in anything.