Why am i always hungry and tired, rate my diet and exercise plan?

Congratulations on your healthier diet and lifestyle. It's vastly superior to the Standard American Diet (SAD). Whole foods are superior to processed foods, and you' seem to have limited refined sugar in your diet. Hopefully, you are not consuming any diet drinks containing aspartame. You may be surprised to know that there is room for improvement in this relatively good diet and lifestyle. The quantity of protein and fat is way too high and would account for your sluggishness. Even so-called healthy fats are detrimental if consumed in the quantities that you described. Here is how I would change the diet:

Eliminate:

- protein shake, yogurt - This is typically whey protein (caesin) which is correlated with obesity and common diseases. Some protein shakes contain flavor enhancers which are excitotoxin leading to numerous side effects. Yogurt often has too much sugar. Dairy is an allergen and could account for your lack of energy and tired feelings.

- bagel - refined carbohydrates are low in nutrition and high in refined carbohydrates. It pushes your blood sugar up and then drops it. Toppings to a bagel can also be detrimental.

- egg white - This is pure protein, but too much protein is hard for your body to digest and eliminate (liver and kidneys are stressed). Contaminents are common. Plant based sources of protein (leafy greens, legumes, whole grains) are superior and easier for your body to handle.

- turkey bacon sandwich, pork steak, meat - Turkey and bacon are loaded with cholesterol. Bacon and pork is especially high in fat. This sandwich increases the density of blood (oil, fat) and leads to a sluggish feeling. Of course there is an immediate gratification feeling, but then the sluggishness begins. (See Dr. Caldwell Esselstyn, Jr.)

Include foods from the four food groups as deacribed by Dr. Neal Barnard and the Committee for Responsible Medicine:

+ Vegetables - especially dark leafy greens (kale, chard, collard greens) and colorful vegetables. Alfalfa, carrots, broccoli are good.

+ Whole grains such as quinoa, brown rice.

+ Legumes - Beans, peas, lentils.

+ Fruits - Apples, pears, bananas, grapefruit, strawberries (well washed), honeydew melon, and so on.

You need to be more concerned about micronutritients (vitamins, minerals, phytochemicals) which are supplied by a whole plant based diet. You seem to be consuming way too much macronutrient foods (protein, calories, carbohydrates).

If you give up animal based food products (beef, pork, poultry, fish, milk, cheese, yogurt, ice cream, eggs, and so on) make sure you have adequate B12, D, and Omega-3 fats. Also, check with your physician before changing your diet in any radical way. Drugs can be too powerful on a pure vegetarian diet. Cholesterol lowering medications, for example, can become toxic (statins). Your phycian may reduce or eliminate drugs as your heatlh improves.

Keep a reusable water bottle in your desk to sip often. Keeping hydrated can satiate hunger in addition to cravings, reduce bloating, and preserve you more alert.

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Halfway through your supper, stop and drink some water and decide if you are really hungry for the rest or should you be just eating it because it's on the plate.

Use veggies like carrots or zucchini as opposed to spaghetti.

Make your own low-fat ice cream using freezing bananas and peanut butter as well as luscious cherries and chocolate.

Nosh on baked carrot chips rather than greasy potato chips.

Use veggies like carrots or zucchini rather than spaghetti.

Make healthier versions on the treats you crave. These no-bake brownies will satisfy your chocolate cravings.