Small Diet Changes: Big Results

After I had my second baby, I continued to eat the same way I had done before getting pregnant…I counted calories, I was very meticulous about my macro nutrient ratios, and I ate fairly clean.  It had been effective before, so I was under every assumption that it would be just as effective again.  Well, I was wrong.  I couldn’t lose a pound to save my life (no matter how much I worked out or stuck exactly to my meal plan).  It was extremely frustrating and depressing.  In desperation I started doing a lot of research on hormone imbalance including sluggish thyroid, adrenal fatigue, and post-partum.  I did enough research to put myself through a self-managed mild detox, and then made some important tweaks to my diet (more of my story here and here).  

I will go into more detail about what I learned regarding hormone imbalances and my experience with a self-managed detox in later posts, but this particular post is dedicated to the changes I made to my diet (after completing the detox).  Tweaking my diet was a little bit of a trial and error process.  I had to determine what my body responded to the best.  It definitely wasn’t a quick fix, which would be a little bit frustrating at times (after all, we all want instant results and gratification – right).    This is a comparison of what I ate then compared to what I eat now (luckily I was very diligent about recording everything I ate back then, so yes, this is an accurate comparison)…so here we go…

Disclaimer: I am not a physician or registered dietitian.  This is an example of what worked for me, and is based off of my own research and experiences. 

Before

Breakfast
  • Cream of wheat
  • Egg whites
  • regular peanut butter
  • Sugar free Nestle chocolate milk powder
Snack
  • Apple
  • String cheese
  • Reduced Fat Wheat Thins
Lunch
  • Wheat pita pocket
  • Deli turkey slices
  • Light mayo
Snack
  • Homemade protein bar sweetened with Splenda and Crystal Light
Dinner
Snack
  • Skim milk
  • 1 scoop whey protein powder
  • Sugar free Nestle chocolate milk powder
  • popcorn
  • fat free “butter” spray
Treats
  • I would be really good about not eating treats for a long time (3-4 weeks), get discouraged from lack of results, and then binge and eat 5 cookies in one sitting (and no, it wasn’t 5 Oreo’s – it was 5 bakery style cookies) 

After

Breakfast
  • Ekeziel English muffin
  • scrambled eggs
  • Coconut oil
Snack
  • 1 scoop plant based protein powder
  • Cocoa powder
  • Full fat Greek yogurt
  • Almond milk
  • Spinach
Lunch
  • Spring mix lettuce
  • mixed veggies
  • Grilled chicken
  • Avocado
  • Homemade dressing
Snack
Dinner
  • Grilled chicken
  • Roasted sweet potato (roasted with coconut oil)
  • Grilled veggies
  • Corn on the cob with real butter
Treats
  • I indulge in treats every once in awhile (I am not a daily dessert type of girl – it doesn’t work for me), but if I am really craving something, I eat it.  I try to make my treats a Healthy Indulgence rather than just grab the nearest thing with sugar in it.

 My before meal plan wasn’t bad, it certainly could have been A LOT worse, but it also wasn’t working for me and had quite a bit of room for improvement.  Some of the biggest differences in the two meal plans are:

  • I cut out all artificial sweeteners (no more sugar free products)
  • I cut out almost all of my processed food (I still have some, but I am much pickier about what I buy)
  • I added WAY more veggies
  • I added WAY more healthy fats (no more fat free products)
  • I cut out a lot of my dairy (this is a personal preference, and I am not completely dairy free now)
  • I switched out whey protein for a plant based protein (another personal preference that my tummy thanks me for)

Once I made these changes I noticed I stayed fuller longer, I had WAY more energy (I used to always take a nap when my little girl napped, and now I honestly don’t need naps), my hormones balanced out,  I felt great, and last but not least I FINALLY lost my baby weight.

In conclusion.  If you feel like you are doing everything “right,” (I certainly thought I was), but aren’t getting any results, it maybe a good time to evaluate what you are eating.  The body thrives on adequate nutrition.  Once I started making my food choices based off the nutrient value it provided (aka the micronutrient value) instead of the caloric and macro nutrient value, my body started responding in a positive way.  I didn’t make any huge drastic changes, and I certainly didn’t add in tons of vegetables right away, I had to ease into that :).  Sometimes tweaking your diet makes all the difference.  Also, remember; it takes time, trial and error, and not everyone is the same.  This particular way of eating works great for me, but that doesn’t mean it is a blueprint for everyone else.  

 

4 thoughts on “Small Diet Changes: Big Results

    • Good luck! It’s a good thing babies come out small and cute :). Let me know if you have any questions.

  1. Really appreciate this. It’s obvious to me now that I’ve done my own research that full fat dairy (if one can digest it well) and NO processed foods are better for the human body, but it pains me when I tell my friends this and they ignore my advice and continue eating the crap they did previously and then wonder why they still have issues. 🙁 I wish advertising and “conventional wisdom” didn’t reign supreme in todays world!! I like your approach (if you want a treat, you eat it but realize it’s still a treat), it seems like it is going to work for you for the long term!!

    • The full fat dairy is a hard pill for a lot to swallow, but it works for me :). Thanks for the thoughtful comment. I really appreciate it!

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