It sounds like you are a very active individual. The Bodytrim program has been designed more for those who are somewhat a little less intensely active. We understand that very high intensity exercise does tend to make us ravenous which is why we have recommended low intensity exercise for the Bodytrim program as we feel it is more in- line with weight loss.
We do realise you can hardly quit your job so a few tips to help you out:
– Make sure you spread your protein intake throughout the day, having a source of protein with each meal and high protein snacks in between to keep you going throughout the day.
– Non- starchy vegetables such as broccoli, cauliflower, capsicum, celery, cucumber, lettuce, spinach, mushroom, tomato are all low calorie, lower carbohydrate but highly nutrient dense foods. Use these types of foods to make up the bulk of your meals and also as additional snacks if needed.
– Legumes and are not only a great source of protein, they also provide dietary fibre and low GI carbohydrates (a slow and steady source of energy), meaning they help to keep you feeling satiated for longer. Try incorporating some of these into your daily diet. Similarly, wholegrains will provide a healthy combination of low GI carbohydrates, dietary fibre and a source of protein which will keep you going for longer.
– Because you are doing very regular high intensity exercise you will have a higher energy requirement so you are likely to find that you’ll need to slightly increase your serving sizes for meals and snacks (or insert an extra snack or two into your day).
In terms of whether or not you need more protein, those who are very active do definitely have a higher protein requirement and up to 2g of protein per kg of bodyweight per day is recommended for those who are very active (this would therefore be 140g of protein a day for a 70kg individual)- note that this is grams of protein not grams of food… a 100g steak would have 30g of protein for example. Too much protein is not necessarily ideal either as if you consume more than your body requires this can be broken down and converted to fat stores, so keep this in mind and perhaps increase your protein intake gradually.
High intensity exercise will make you hungry and when this is combined with a reduced calorie diet focused at weight loss this will only increase your hunger levels further. The trick will be to find your balance, with a high enough energy intake to keep you fuelled but not so high as to be contributing to weight gain.
In short we agree that you will need to increase your serving sizes to match your higher energy output. Our main energy contributing nutrients are protein, carbohydrates and fats. Choose lean sources of protein and a mix of both plant and animal derived. Opt for slow release low GI carbohydrates over highly processed and refined fast absorbing carbohydrates and choose healthy fats (nuts, seeds, avocados etc). We would suggest doing this gradually to find your balance.
BT Nutritionist 🙂