Review of my diet (Help)

samertarchichi

Hello, i am new to this app (and other diet apps or diet plans....).
I have to lose 18 Kg to get a BMI of 25.
Could someone please review my diet, and tell me what i have to do, to make me lose more weight? Any tips, any opinions, would be so helpful.

Breakfast: 6 oz of organic milk, 1 peice of fruit , 20g cornflakes.
Lunch: i usually eat "home prepared food", organic food cooked by me, it is usually some mediterranean food with large variety.
Dinner: sommetimes i don't dine, but if i do, i eat some yoghourt, bread, olives, and about 20g of nuts.
Snacks, i usually take 2 snaks (unplanned) the first is 1 hour after lunch and the second is about 4-5 pm (i dine about 8 pm. It is usually carbs, chocolate...
I go to the gym 2 times per week, and burn almost 400 calories per visit.

Could someone please give me his/her opinion of my daily diet... I have small experience in all this thing. Imwould be so grateful if you do, and thank you very much!

CollieFit

Nowhere in the post do you mention whether you weigh and measure your food accurately? Even the healthiest diet will make you gain weight if there is no portion control and consequently no calorie deficit.

samertarchichi

No i actually do not do that... I don't know how to measure, and what should the measure be....

RedLipsRedDress

CollieFit wrote: »

Nowhere in the post do you mention whether you weigh and measure your food accurately? Even the healthiest diet will make you gain weight if there is no portion control and consequently no calorie deficit.

This. Measure and count the calories. I have already lost about 17 kg by doing only this. You can add me as a friend if you want me to check your diary periodically. Good luck and don't give up

samertarchichi

@helenapanda by measuring your food, you mean only looking for the calories in my food, or to evaluate evry portion of carbs, fat , protein....

RedLipsRedDress

samertarchichi wrote: »

@helenapanda by measuring your food, you mean only looking for the calories in my food, or to evaluate evry portion of carbs, fat , protein....

Actually, I mean putting it on a food scale to see how much it weighs. Thus you will be more accurate when calculating calories.

ladyreva78

samertarchichi wrote: »

@helenapanda by measuring your food, you mean only looking for the calories in my food, or to evaluate evry portion of carbs, fat , protein....

by this, people on the forum usually mean:

weigh solid foods on a food scale
measure liquids in measuring cups

Based on those measurements, calculate the calories in your food.

Carbs/Fat/Protein/etc. are used for overall health and nutrition and can be adapted based on your needs, all while staying within your calorie limits.

angerelle

Measure as in weigh your food in grammes. Packaged goods will tell you how many calories per 100g and quite often give you an idea of a suggested serving size. For fresh produce like fruit and vegetables look for an USDA entry, e.g. search for "carrots raw USDA". If you cook from scratch a lot then the recipe builder is great to work out the calories for a whole dish per serving (I use the total weight in grammes as the number of servings and then can weigh my portion). I would start by just getting practice weighing and logging everything that passes your lips, seeing how many calories you are consuming currently and then deciding what your strategy needs to be - smaller portions, fewer snacks, less calorie dense food, etc. Good luck!

angerelle

Calories are most important for weight loss, but the entries in the database should have all the other macros, so you can look at these as you get used to the process.

melonaulait

I have lost over 18kg by measuring mostly everything in grams using a kitchen scale. Number one step, and the most important, is to know how much you are actually eating.