An eating plan for a gymnast

Question
Hi Tanya,

I am a 15 year old gymnast and have problems with my weight. I am 5'3 and about 115pounds. Things are becoming difficult for me because of my weight. I am not as high on my tumbling. This is my daily diet currently.

Breakfast:
Slim Fast shake and an apricot

Lunch:
Pizza and a Snapple

Dinner:
Subway sandwich with avocado

After practice:
a slimfast snack bar

If you could tell me what I am doing wrong it would be helpful. I have tried many different diets that have not worked. I am trying to get better at my eating habits but it gets hard to give up some things.

Thank you,
Sammie

Answer
Hi Samantha,

The usual suspects. First, your "extra" weight might be muscle mass not fat. Reducing it would be wrong as you understand. Second, you might be missing essential nutrients, e.g., essential fatty acids from nuts, seeds, fish, and oils. Also, I cannot see enough good vitamin sources in your meals as well as probiotics (e.g., yogurt) and fiber-rich foods (bran, whole grains, oatmeal...).

The number of meals can also be wrong for you - try increasing or decreasing it, up to a piece of cheese or a hard boiled egg in the morning, tea with heavy cream during the day, substantial dinner in the evening (see Intermittent ketosis plan below).

Here are sources to help you to think about it or even to try our successful eating plan (it's free) at http://bantadiet.com

Intermittent ketosis plan
http://agelessbrain.com/2010/08/carbohydrate-addict-diet-an-intermittent-ketosis...

Check your body composition
http://bantadiet.com/Day-1.html - download calculators from there and browse through the plans

Calorie types
http://atkinszone-did-you-know.blogspot.com/2010/06/many-types-of-calories.html

Good luck,

Tanya Zilberter

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