Jump to content
  • Sign Up
0
blissfully_unaware

Finally Gaining Some Weight :)

Rate this topic

Recommended Posts

Hi

I've been gluten free for 8 months now. Finally started gaining weight around 4 months back, which is great considering I haven't been increasing my calorie intake that much.

The problem is that I'm putting on weight on my stomach. So I'm thin all over with a bump on my belly - doesn't look too nice! I've read that we can't control where we put weight (being apple or pear shape is in our genes)or even spot reduce. I still need to put on 7-8 pounds more, but not on my belly!

My exercise routine includes brisk walking twice a week and a bit of weights and yoga/stretches 3 times a week. My diet is healthy as well with loads of vegetables, fruit, nuts, rice, yoghurt, milk (every alternative day) and gluten free flour (I'm vegetarian).

Do I need to cut down on carbs to avoid belly fat??

Looking forward to receiving your suggestions.

Thanks!

Share this post


Link to post
Share on other sites

Before I make some recommendations, what are your stats:

- Age

- Height

- Current Weight

- M or F

Just want to get my arms around this. And, I used to be an executive at a VERY large vegetarian company. I may have some food recommendations/combination for that dreaded belly fat that we ALL fight 365 days a year.

Share this post


Link to post
Share on other sites

Before I make some recommendations, what are your stats:

- Age

- Height

- Current Weight

- M or F

Just want to get my arms around this. And, I used to be an executive at a VERY large vegetarian company. I may have some food recommendations/combination for that dreaded belly fat that we ALL fight 365 days a year.

Hi GlutenGladi8or

My stats:

Female

Age: 33

Height: 5 feet, 2.5 inches

Weight: 99 pounds (was 90.2 pounds when I was diagnosed with celiac 8 months back)

Thanks!

Share this post


Link to post
Share on other sites

First off, I used to be the Director of Marketing for a VERY large vegetarian company. So, I can probably help you out on that front. Although I am quite carniverous!

The first thing I see missing is a REALLY good source of vegetarian protein. You're probably getting a little bit in the nuts and yogurt, but you probably need more.

A few considerations (also not knowing if you have any other allergies)

- Add black beans

- Add tofu

- Consider a whey protein shake

- Greek yogurt is your best bet (unless you are already doing that)

- Are you drinking skim milk

Are you eating any gluten-free bread, pasta, sides, dessert? I didn't see it in your descriptor, but thought I would ask.

Share this post


Link to post
Share on other sites

Hi GlutenGladi8or

You're right regarding protein - I've got more carbs and less protein in my diet.

This is the current diet I'm on:

Morning: 7 peeled almonds, 1 dried apricot, 10 black currants (all soaked in water)

Breakfast: Two dosas (pancake made from rice flour and ground lentil) with a bowl of low-fat yoghurt.

Snack in the middle: Bowl of fruit with 5 walnut halves

Lunch: 3 Rotis (Indian bread) made from amaranth flour with a bowl of cooked vegetables (different ones everyday), sometimes cooked lentils as well. Also some salad (which includes sprouted mung at least 4 times a week) and low-fat yoghurt again.

Evening snack: 1 banana + another fruit (half an apple or any other seasonal fruit) followed by some cashew nuts

ALso, eat sunflower seeds, maybe a slice of gluten free bread with some low-fat cheese or hummous (probably twice a week).

Dinner: Brown or white rice with lentils or vegetables. Followed by another bowl of low-fat yoghurt. You can see I love my yoghurt!!

I have low-fat milk at nights four times a week.

Occassionally eat dark chocolate (a small square thrice a week) and ice cream (thrice a month).

I eat gluten free pizza and pasta couple of times a month.

All the nuts and seeds I eat are unsalted.

I'm not too fond of tofu!! But yes, it is a good source of protein.... need to figure out a tasty receipe for it! What's the difference between greek yoghurt and regular yoghurt?

Thanks!

Share this post


Link to post
Share on other sites

What's the difference between greek yoghurt and regular yoghurt?

You'll feel like a Goddess if you eat Greek yogurt. LOL

In all seriousness, it has been filtered out in a cloth or paper bag or filter, traditionally made of muslin, to remove the whey, giving a body between that of yogurt and cheese, while preserving yogurt's characteristic sour taste sensation. Like many yogurts, strained yogurt is often times made from milk which has been enriched by boiling off some of the water content, or by adding extra butterfat and powdered milk. "Greek-style" yogurts are similar to Greek strained yogurt, merely made thicker with thickening agents. Or if made the conventional way, are based on domestic (rather than Greek) milk. Greek yogurt's live and active culture content is a good deal higher than that of normal yogurt. However it should be observed that liquid whey contains cystine, and amino acid that hikes up your body's level s of the Cancer-fighting compound glutathione.

Most of the Greek Yogurts in the U.S. are all natural, low in fat, and free of High Fructose Corn Syrup. One of my favorites is FAGE (www.fageusa.com). It has 0 fat and 20 grams of protein per serving (one cup).

You might have just found your favorite new protein source! Add some fresh blueberries or blackberries for a little extra anti oxidants.

Share this post


Link to post
Share on other sites

You'll feel like a Goddess if you eat Greek yogurt. LOL

LOL.... I wish!

Will look into Greek yoghurt... hope it tastes as good as it sounds!

Back to my original question - how to avoid the belly fat? Is eating more protein and less carbs the best way?

Thanks!

Share this post


Link to post
Share on other sites

LOL.... I wish!

Will look into Greek yoghurt... hope it tastes as good as it sounds!

Back to my original question - how to avoid the belly fat? Is eating more protein and less carbs the best way?

Thanks!

I personally think so, and it actually has worked for me. In fact, 50% of my plate it typically LEAN protein (in the lower single digit fat range):

- Egg whites

- Lean all natural turkey breast

- Grilled fish

- Pork Tenderloin (grilled)

- Chicken/Turkey breast

- Flank steak

- Chicken sausages (all natural)

Everybody is different, but I have tried DOZENS of different ratios and this is the one for me. And, I'm over 40 and you can see my obliques and abs. Not bad for an old fart! But, I have also worked in the organic food business for over 10 years. Therefore, I eat VERY CLEAN and LEAN.

I also think that about 40 minutes of cardio at 135-145 BPM is a success (on an empty stomach)

Share this post


Link to post
Share on other sites

Hi

I've been gluten free for 8 months now. Finally started gaining weight around 4 months back, which is great considering I haven't been increasing my calorie intake that much.

The problem is that I'm putting on weight on my stomach. So I'm thin all over with a bump on my belly - doesn't look too nice! I've read that we can't control where we put weight (being apple or pear shape is in our genes)or even spot reduce. I still need to put on 7-8 pounds more, but not on my belly!

My exercise routine includes brisk walking twice a week and a bit of weights and yoga/stretches 3 times a week. My diet is healthy as well with loads of vegetables, fruit, nuts, rice, yoghurt, milk (every alternative day) and gluten free flour (I'm vegetarian).

Do I need to cut down on carbs to avoid belly fat??

Looking forward to receiving your suggestions.

Thanks!

You may be iron deficient as well. That can also cause the bloating.

Share this post


Link to post
Share on other sites

Putting on a little muscle is a good way to gain weight. I'm similar height/weight, and I find if I do too much cardio I lose weight. If I do some resistance training without over-doing the cardio, I can gain.

Share this post


Link to post
Share on other sites

Blissful,

Definitely work on upping the exercise to both build muscle. You can increase exercise AND increase calories from protein to stimulate muscle recovery. Try adding intervals to your walks (where you walk really really fast for 1-2 minutes, then normal, then fast, then normal, then fast) and adding another walk or two per week. Do you cycle, or would you consider running or rowing? Hiking up large highs or many sets of stairs can also work. Higher intensity exercise would help more both with building muscle and help diversity the muscle groups being used. Simiarly, make sure you are increasing the challenge of your weights routine. We women have a tendancy to just use 5 lbs weights. Upgrade if you haven't already.

Exercise also reduces that "apple" fat more effectively than "pear" fat, and will be a must for gaining muscle weight. I would trade about half your grains for legumes, and decrease fruit to twice a day while adding vegetables for one of your snacks (hummus and carrots?). Lentils work, but try split peas, mung beans, kidney beans, etc too. You may want to decrease your dairy a bit and increase legumes for the iron as well since you're female/celiac/of child bearing age. So think, 1 roti with 1 cup lentils and veg instead of 3 rotis with veg and a little lentils. Are you eating mostly brown rice? Whole grains are also much much preferable to refined for preventing the insulin spikes that promote abdominal obesity. What about healthy fats? I'm not seeing much in b'fast and dinner. Fat also slow insulin spikes, so bit is good.

Another thing to consider is whether that's really sort of "normal" fat for you that you had lost. It's a little weird sometimes gaining weight again after having lost it. I'm your height, but at 105 I'm only about 10% fat where as at 115 I'm more like 20% (where I should be for a female of my age) and I do have a little tummy padding (but my jeans from high school still fit). It's odd having the padding again, but it's a healthy weight (as indicated by other physical signs and no longer waking up ravenous at four in the morning).

Good luck!

Share this post


Link to post
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now
0

×