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BTD Forums    Diet and Nutrition    SWAMI Xpress  ›  Portion size and Frequency
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Portion size and Frequency
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Rachel D
Saturday, March 31, 2012, 11:26pm Report to Moderator Report to Moderator
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I was just wondering how many of you follow your swami portion size and frequency. I've been tweaking mine to see what might fit best for me. I seem to get hungry fairly often so I feel like I need to change the frequency. Not sure about the portion size. Four years ago I weighed 111 lbs and was fine with that. I think a year ago I was 107. Now I am 104 lbs. I know that is only 3 lbs difference but for a person my size that means my pants are falling off. I don't tend to gain or lose much. This is the smallest I've been in awhile and probably the smallest I should go. I don't exercise regularly, I'm guessing working so much in a factory is what caused me to lose it. I'm 5'1. Any tips on maybe gaining a little weight?

Here is my swami suggestions for frequency, first number is normal frequency, second is after I raise it to more frequent. When I ran swami today the numbers had raised a little already which I was surprised and glad to see.

Red meat 4x wk 5x wk
Poultry 3x wk 4x wk
Fish 6x wk 7x wk
Eggs 8x wk 10x wk
Dairy 3x wk 4x wk
Nuts and Beans 5x wk 6x wk
Oils 7x wk 9x wk
Carbs 2x day 4x day
Veggies 6x day 7x day
Fruit 3x day 4x day
Spices 2x day 3x day
Drinks 3x day 4x day
Condiments 0-1x day

Note-On the dairy and carbs I don't tend to do well at all. Before it updated it had dairy 1x wk and carbs 1x day. I'm wondering if I should stick to this value and eventually try to work to eliminating them as much as possible.
E-mail E-mail
Saturday, March 31, 2012, 11:50pm Report to Moderator Report to Moderator

35% Nomad or Teacher - health history dependent
Sun Beh Nim
Posts: 9,141
Gender: Male
Location: Orange County, CA, USA
Age: 55
I use the portion size / frequency information as guidelines - and kind of a benchmark to try to get the ratios correct.  

I get pretty close to the large portion, high frequency amounts to keep from losing weight.

Wonderful Wife = A+ Teacher; Darling Daughter = A- SWAMI Explorer
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Monday, April 2, 2012, 12:44am Report to Moderator Report to Moderator

SWAMIED Rh+ G2-Gatherer
Sam Dan
Posts: 2,764
Gender: Female
Location: GOTL, Ohio, U.S.A.
Age: 72
are you referring to carbs as grain?

carbs are actually grains,dairy,fruit& high carb veggies for a diabetic, I don't think your talking about this right?
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Monday, April 2, 2012, 1:20pm Report to Moderator Report to Moderator

SWAMI O+ Gatherer, Healing from Fibromyalgia
Kyosha Nim
Columnists and Bloggers
Posts: 13,989
Gender: Female
Location: New York
Age: 45
I consider SWAMI portion sizes and frequencies to be my goals; I don't often manage to eat exactly the amount I'm "supposed to." I'm trying to lose weight, not gain, but I have a very hard time being satisfied on the amount of food SWAMI gives me. So I make sure I get enough veggies in, and eat enough protein and fat to feel satisfied. The days I've tried to cut my intake to SWAMI portions, I felt weak and dizzy and ended up grabbing for less healthy fare (like more carbs and sugars.) I also was more irritable and had trouble sleeping. I have SWAMI pro, not SWAMI Xpress, so I can't play around with the settings on my own. It's currently set to "weight loss" and it's simply not enough food for me in my current state of health. So I add in more fat and protein as needed for blood sugar stability.

You may need to play around with what you eat until you perfect it. If you're trying to gain weight, then the extra portions of fruits and grains may be good for you. If, however, you find yourself not feeling well on 4 portions of grains per day, then drop back to two or even one. I wouldn't completely eliminate grains from your diet though. You can increase nuts and oils if you feel you need to gain weight.

Ruth, Single Mother to 22 yo  O- Leah , 20 yo O- Hannah, and  15 yo B+ Jack

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Monday, April 2, 2012, 5:47pm Report to Moderator Report to Moderator

33% Nomad, calories calories!!!!!!
Kyosha Nim
Posts: 4,961
Gender: Male
Location: Caledonia, WI
Age: 46
I have the same problem as you.  Too light.  I weigh 127 and am 5'7".  I was down to 114 in November last year and I just had to eat more.  

I'm not sure what will help you, as I'm an AB.  What will make you gain weight is probably different.  Plus, I don't have a problem with grains.  Well, I only eat a few types and I don't have a problem with those.  Oatmeal and Rice.  But I don't eat breads and stuff. So, when you say "grains" and having problems, what type of grains do you have problems with?  Do you make brown rice?  Long Grain?  Basmati?  Have you tried just regular ole oatmeal?  Or are you referring to highly processed versions of grains. Like breads, instant oatmeal with lots of sugar etc.   Because the two are very different.  You might already realize that, but maybe not.  I haven't eaten bread in a while.  Long while.  I'm actually thinking of trying to add it back.  But my reason for asking is that for me, if I don't eat grains, it's one weight I'll lose weight fast and have less energy.  I eat a really big bowl of either oatmeal or rice as an after dinner "dessert".  I put a little honey and cinnamon or carob powder with some nuts.  And some butter and sea salt.  Yum.  I've tried to not do grains for a while and I was losing weight hand over fist then.  So, for me they are important I believe.  But I'm not an O.  

But again, my point with that is to promote whole grains cooked.  Especially brown rice or just regular ole oats.  I have been eating white basmati lately, but for a long time the only rice I ate was brown.  Basmati, long grain, and short grain.    It's soooo good.

The poster formerly known as "ABNOWAY"

"Finally brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things." - Phillipians 4:8
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Rachel D
Monday, April 2, 2012, 7:34pm Report to Moderator Report to Moderator
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geminisue- sorry, I did mean grains. I know that many foods are classified as carbs I just haven't gotten out of the habit of meaning bread/grains when I say carbs.

Ruthie-Maybe I will add some more nuts and oils. The portions swami gives me don't seem to fill me up so I'm increasing it.

JJR- I do like rice. Brown, basmati, white, wild. I love bread but don't really eat it as I haven't perfected making homemade. I like granola and oatmeal too. Grains might help with weight gain but when I eat them it tends to make me want them more than once a day and in place of more important foods. So it seems detrimental to my diet and I try to avoid them. Sometimes they make me feel less energetic.
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Monday, April 2, 2012, 8:20pm Report to Moderator Report to Moderator

C677T (T;T); SOD2 a16v (G;G); Warrior
Ee Dan
Posts: 3,147
Gender: Male
Location: Montana
Age: 32
Don't worry about it. As your stress decreases you will retain more muscle, and get a little more muscle. It will especially work if you do some exercise to encourage muscle growth. Just make sure you get enough protein, maybe eat a bit extra meat for a bit.

Enjoy your meals, the stress over them will prevent good weight gain. Also the number on the scale means nothing. Consider you are not overweight so you can only get healthier, and the only person worried about gaining is you. If you want to gain do it with muscle. There is no reason to try and gain fat. Dr D. says Hunters sometimes take awhile get muscle back after losing it due to stress, but with your diet on your side it won't be too troublesome. Just make sure to eat protein after exercising (within two hours).

Perhaps instead of worrying that your pants are falling down you should go hit up a thrift store or something and get something that fits tighter and shows off your great body. Skinny people I know overlook this all the time. It's hard to feel real skinny when your clothes fit snuggish.
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Rachel D
Monday, April 2, 2012, 9:08pm Report to Moderator Report to Moderator
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DoS I think you hit the nail on the head that stress probably made me lose the weight. I don't watch the scale ever I just realized how small I was after my recent doctors visit and family members asking me if I'd lost weight ("I don't know, maybe I have?") and of course hefting my pants up all the time. Still working on making time for exercise. I've got to focus on the food first.
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Monday, April 2, 2012, 9:41pm Report to Moderator Report to Moderator

C677T (T;T); SOD2 a16v (G;G); Warrior
Ee Dan
Posts: 3,147
Gender: Male
Location: Montana
Age: 32
Yes well continue to look at the bright side, how great you are going to look in clothes that fit (even if you secretly want to gain some muscle). You may not get a lot bigger, just fitter and better looking, healthier. Composition makes all the difference, not weight and pants size.
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Tuesday, April 3, 2012, 12:08am Report to Moderator Report to Moderator

Ee Dan
Posts: 1,043
Gender: Female
Location: au
Quoted from DoS
Composition makes all the difference, not weight and pants size.

well said
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BTD Forums    Diet and Nutrition    SWAMI Xpress  ›  Portion size and Frequency

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