Sports nutrition- support needed

[AutumnBreez]

I have been doing a 100% raw food regimen for a few months. I have lost a total of 20 lbs since Dec. I have now been adding in physical activities in slowly. I am riding my new bike 13-15 miles a day I have had the flu, but I am almost over it. I have had changes in my vision during my rides and feeling a bit dizzy before and after the rides. Could use more boost during. I understand that some of this may be due to added physical activities.
I have been considering adding in some other fiber like whole grain breads and definetly NOT White breads.
Continue with the nuts and avocados and fruits and veggies but some cooked. I think I am also going to add in some lean meats- Chicken breast and Turkey. Keeping my portions small but eat throughout the day. I am missing out on some luscious foods my family eats and I am frankly not staying raw for life. I don't want to gain weight back, but figure as long as I stay active I should be ok. What do you think?
What does your average food day consist of?

[bounceswoosh]

Well, first of all, I'd worry far more about dizziness and blurred vision than I would about fat, at this point. Dizzy sounds like a carb deficit to me. Are you snacking appropriately during rides? You may even find that some simple carbs, like those found in gel packs, aren't an awful thing when you need a quick boost.

I see that you have nuts and avocado in your diet, but maybe you should also track your diet for a few days and see if you're getting enough protein for the kinds of workouts you do.

Unfortunately, I don't know much about raw diets, so I can't suggest anything more specific. It seems to me that a lot of fat-loss diet ideas don't work, at least not without modification, for people who work out a lot.

[SadieKate]

I would run, not walk, to the nearest dr and/or registered dietician. Are you eating dairy products or grains at all? You may not be getting a full complement of amino acids. You have to eat milk products or combine legumes with grains at the same meal (or same time frame). You may not be getting enough B12 without animal products either. I would assume that it is harder to digest and absorb the nutrients in raw foods so you may have some difficiencies somewhere. There are a number of nutrients especially vital for women that can be hard to get in a veg diet. Blurred vision and dizziness are not to be messed with. I would recommend consulting a health professional based on these symptions combined with your activity level, diet and really rapid weightloss. Can you hold off on your next ride until you consult someone?

[alison_in_oh]

I have been doing a 100% raw food regimen for a few months. I have lost a total of 20 lbs since Dec. I have now been adding in physical activities in slowly. I am riding my new bike 13-15 miles a day I have had the flu, but I am almost over it. I have had changes in my vision during my rides and feeling a bit dizzy before and after the rides. Could use more boost during. I understand that some of this may be due to added physical activities.
I have been considering adding in some other fiber like whole grain breads and definetly NOT White breads.
Continue with the nuts and avocados and fruits and veggies but some cooked. I think I am also going to add in some lean meats- Chicken breast and Turkey. Keeping my portions small but eat throughout the day. I am missing out on some luscious foods my family eats and I am frankly not staying raw for life. I don't want to gain weight back, but figure as long as I stay active I should be ok. What do you think?
What does your average food day consist of?

The rules for nutrition on a raw foods diet are no different than the rules on any other vegetarian, vegan, or omnivorous diet. You need to get a VERY LARGE variety of foods. You need to get essential fats, including both omega 3 and 6 fatty acids. You need lots of protein sources, because different plant proteins are deficient in different amino acids that your body needs; if you get just one you could have malnutrition problems but if you get many over time you will avoid these problems. You're definitely not getting vitamin B12 without supplementation; also pay attention to your calcium and iron.

Check out the books by Dr. Weil and the American Dietetic Association's position paper on vegetarian diets: http://www.eatright.org/Member/Polic...ndex_21026.cfm

Your body is trying to tell you something. Please listen to it. Don't do exotic "diets" purely for fat loss; eat healthful foods to build your body up right.

And dang, 1 lb. per week is a healthy rate of loss. Anything faster and alarm bells should be going off.

An online friend said today, "people who DIET bother me. dieting is stupid, it's like taking on a sport for three months with the notion that once you're good at it you'll quit forever. well, you'll never be good at it when all you're doing is thinking of quitting."

Eat well for a lifetime of health, and your body will work out the petty details of bodyfat, skin tone, hair health, general immune strength...

[AutumnBreez]

Well, I think that 20 lbs in span of 3 months is not too radical. But I do think I may not be getting in enough of the carbs and protein my body needs for this challenge I am asking my body to put up with. The thing with raw is that it is not a fad diet. It is much like vegan. But no cooked foods. Lots of sprouts, which I was not doing. But I think I have had enough of not sharing in with the family anyway....I miss those eggs and such... I had an egg today. I think I will slowly add in these foods and see what my body says then. But I will continue to ride. If it persists after adding in for a few days I will go see the doc. I will add in the other foods. I have to. Thanks a million ladies!

[alison_in_oh]

Well, I think that 20 lbs in span of 3 months is not too radical. But I do think I may not be getting in enough of the carbs and protein my body needs for this challenge I am asking my body to put up with. The thing with raw is that it is not a fad diet. It is much like vegan. But no cooked foods. Lots of sprouts, which I was not doing. But I think I have had enough of not sharing in with the family anyway....I miss those eggs and such... I had an egg today. I think I will slowly add in these foods and see what my body says then. But I will continue to ride. If it persists after adding in for a few days I will go see the doc. I will add in the other foods. I have to. Thanks a million ladies!

Yay, good luck! Definitely check out the vegetarian position paper I linked. As an athlete, you're going to want very nutrient-dense foods and try not to fill up on lower-nutrient stuff. Fruits tend to be very high GI, they zap your blood sugar and then leave you to crash. Same with sugary root veggies. For healthy grains, start with the least processed: whole grains like quinoa, amaranth, bulgur wheat, basmati rice. If you're thinking of adding some meat products, wild caught salmon is super-healthy, we eat it frequently (about $2 per serving at Trader Joe's). Get plenty of good fats, douse your veggies in olive oil vinaigrette and keep up your avocados!

Seriously though, pay attention to B vitamins, calcium, iron, and essential fats. There's info about all these nutrients in that paper.

I hope you feel better.

EDIT: I should clarify. The more restrictions you place on yourself, the more you have to work to get a wide variety of micronutrients and a proper balance of macronutrients through your diet alone. Raw vegan diets can work, but they take serious effort -- and I hate saying that about any vegetarian diet, because with less restriction, even a standard vegan diet, it's actually quite simple to eat healthfully as long as you incorporate lots and lots of variety!

[SadieKate]

Autumn, I didn't say "radical" I said "rapid." It sounds like you've increased your exercise level also? So, if you're putting on muscle from the exercise and have still lost 20lbs in 12 weeks, it seems pretty rapid. I always thought the rule of thumb for healthy weightloss was 1 to 1.5 per lbs per week. Your body may be seeing this weight loss as a famine situation and may be reacting. I think your plan to re-introduce some foods is a good idea. Be very careful about the blurriness and vision. Would you keep us posted on this?

[AutumnBreez]

What do you eat on average?

[AutumnBreez]

Autumn, I didn't say "radical" I said "rapid." It sounds like you've increased your exercise level also? So, if you're putting on muscle from the exercise and have still lost 20lbs in 12 weeks, it seems pretty rapid. I always thought the rule of thumb for healthy weightloss was 1 to 1.5 per lbs per week. Your body may be seeing this weight loss as a famine situation and may be reacting. I think your plan to re-introduce some foods is a good idea. Be very careful about the blurriness and vision. Would you keep us posted on this?

I really don't want to get fat again...I still have some to lose but don't mind slowly. I want to invite the food but not too fast because my body has not had it for a while.
Purhaps you ladies could give me some good sound menu for a couple of days. whole grain toast with peanut butter/or almond butter. Eggs- should I only have the whites? I want to have the energy to ride and train.

[alison_in_oh]

What do you eat on average?

Let's see. Last night's dinner through today's snack is a pretty good example of eating well. Last night was poached silver salmon with soy sauce and garlic and ginger (I had about a 3-4 oz portion) and whole wheat couscous pilaf (with cumin, cayenne, onion, and parsley!). The ubiquitous side is a nice big tossed salad, this time I went with red leaf lettuce, bell pepper, cucumber, tomato, and walnuts (hubby adds blue cheese) with homemade olive oil vinaigrette dressing.

Breakfast was Kashi Go Lean cereal mixed into 6 oz of organic yogurt. I've got the serious munchies so I had my pear and Clif bar before lunch. Lunch was prepackaged miso soup with udon noodles. Again, munchies, I ended up with a big handful of trail mix (mostly sunflower seeds and peanuts plus a few chocolate candies and raisins). I'll be going to spinning class tonight and chances are dinner will be Trader Joe's organic pesto pizza (with tomatoes and broccoli) and a tossed salad. That's not quite enough calories for us, so I predict both hubby and I will hit the kitchen for a peanut butter sandwich before bed!

When I add up the calories and such from a typical day like this, I tend to end up with ~1800 calories, something like 55/35/15 percent from carbo/fat/protein. For this particular menu it'd be too complicated, but I feel right if I get a definite protein source at every meal, if I enjoy and savor my food, and if I allow enough time between meals to get honestly hungry.

Hope this helps! Oh, I also notice a definite difference in my energy levels and the quality of my hair and nails if I take a daily multivitamin. I tend to go for anything with about 45% rda of calcium, 100% of folic acid and iron, and all the other goodies in a multivit/mineral.

[Jo-n-NY]

I really do not think feeling dizzy and blurred vision is a good thing and agree with the others in saying I think you should go to a dr. I will also offer this info:

I just began reading the book by Nancy Clark Cyclists Food Guide. In a way it is basic common sense, but it is giving me good ideas, for one, there is no reason to ever go hungry. Here is one is their food pyramid:

the numbers are servings per day:
6-11 whole grains; 2-4 fruit; 3-5 vegtable; 2-3 protein; 2-3 low fat dairy; saturated fats and refined sugar use sparingly.

I know for my weight I would have the lowest #.

She gives an example for one day which is a very realistic one and not difficult:

Breakfast: Cereal; banana; milk
Snack; pretzels; yogurt
Lunch: bread; orange; vegetable soup; peanut butter
Dinner: spaghetti; tomato sauce, broccoli; cheese; ground turkey
Snack: popcorn; juice

She gives lists of food for all catagories, just a wealth of ideas. Of course you have to be honest with portion control and how many servings for your body type.

The last chapter is called the In Pursuit of Thinness. I did not get this far, but at a glance I see this: appropriate eating + regular exercise = appropriate weight. We all probably know this already, but keeping it in mind is sometimes difficult.

I think I might actually gain a couple of pounds by this, but I had lost more than I planned to. Then again, I might have more energy for my cycling and I just might stay the same. I just think the whole concept is a good one and thought I would share it.

[Irulan]

I really do not think feeling dizzy and blurred vision is a good thing and agree with the others in saying I think you should go to a dr. I will also offer this info:

those are classic signs of a serious bonk which is a major indicator of not fueling your body correctly. I know you aren't doing atkins, but many atkins eaters report similar symptoms: thier bodies are starved for quality carbohydrates and protien at times.

irulan

[AutumnBreez]

You have all been sooo sweet to care this way. I really appreciate it. I could grill some salmon, or chicken breast, and steam some broccoli. cottage cheese is ok?


Funny, lately, I have felt almost grossed out by anything green, even thinking about it made me feel yucky...don't know why. I always loved salads but having it with the oil and vinegar so long has began to turn me off a bit.

ABCL

[bounceswoosh]

those are classic signs of a serious bonk which is a major indicator of not fueling your body correctly. I know you aren't doing atkins, but many atkins eaters report similar symptoms: thier bodies are starved for quality carbohydrates and protien at times.

irulan

Atkins eaters being starved for protein?

Carbs I understand, but protein? What am I missing?

[alison_in_oh]

You have all been sooo sweet to care this way. I really appreciate it. I could grill some salmon, or chicken breast, and steam some broccoli. cottage cheese is ok?

Yay, salmon or chicken and broccoli would be an uber-healthy dinner or base thereof. Personally, I don't like relying on dairy for anything, but yes cottage cheese is generally a well-assimilated and complete protein (though its fat is icky saturated fat). And, also by personal preference, I'd toss a small portion of starch and fiber in there to make sure I got filled up.