Need some advice to balance out my new diet

baptaker
baptaker Posts: 212 Member
in Food and Nutrition
I've been on this hardcore new diet for about 2-3 weeks now, and I've already lost 10 pounds and feel much better. I've been having some issues staying regular (which is strange considering I'm getting lots of fiber), and I find myself wondering if I'm missing something or my diet isn't balanced enough. Could use some general advice on how my diet is looking:

Breakfast:

Shredded wheat and fiber sticks cereal for carbs and fiber
Sardines for protein and fat

Lunch:

Usually just salad with lima beans in it, and sometimes some tuna or sardines as well

Dinner:

Almost always either chicken or fish with rice and/or steam fresh veggies

Sometimes I have a Healthy Choice Cafe Steamers tv dinner with added fresh chicken





I am meeting all my goals for fiber, carbs, protein, and fat. I am eating about 40% carbs 30% fat and 30% protein.

I'm trying to focus on lowering my blood pressure, losing weight, and getting more potassium

Thanks for advice guys

Replies

  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    How many grams of fiber? Too much fiber has the opposite effect. Also, how are you hitting your fat targets with that? I'm not seeing much fat...fat helps things to move along.
  • RodaRose
    RodaRose Posts: 9,562 Member
    More fat and oils: eggs, almonds, chia seeds, coconut or other oil, butter, avocado, full fat milk and yogurt.
  • baptaker
    baptaker Posts: 212 Member
    cwolfman13 wrote: »
    How many grams of fiber? Too much fiber has the opposite effect. Also, how are you hitting your fat targets with that? I'm not seeing much fat...fat helps things to move along.

    I'm getting between 25-38 grams of fiber. I'm only recommended 53 grams of fat a day. Today I had 49. Do I need to be eating more fat than recommended?
  • baptaker
    baptaker Posts: 212 Member
    RodaRose wrote: »
    More fat and oils: eggs, almonds, chia seeds, coconut or other oil, butter, avocado, full fat milk and yogurt.

    Does more fat and oil help with going more frequently?
  • Cynsonya
    Cynsonya Posts: 668 Member
    baptaker wrote: »
    cwolfman13 wrote: »
    How many grams of fiber? Too much fiber has the opposite effect. Also, how are you hitting your fat targets with that? I'm not seeing much fat...fat helps things to move along.

    I'm getting between 25-38 grams of fiber. I'm only recommended 53 grams of fat a day. Today I had 49. Do I need to be eating more fat than recommended?

    Look at fat as a minimum. Fats help move things along the digestive tract as well as many other uses. They are essential to health. Also water. When you up your fiber amount you need to increase water consumption as well.
  • JeromeBarry1
    JeromeBarry1 Posts: 10,179 Member
    edited March 2016
    I get 20-21 grams of fiber each day in a 1200-1400 calorie diet, which centers around 1300. I've not had a binge day since 3/13. After the excess of the binge day had been eliminated, I had a bm every third day. When I began this journey 8 weeks ago, I had a Fiber-One bar each day and regularity was daily. Other than that, an indigestible psyllium supplement may be suitable if you insist.
  • campbell3913
    campbell3913 Posts: 64 Member
    Yes water!
  • antennachick
    antennachick Posts: 464 Member
    Drink lots of water ;)
  • Orphia
    Orphia Posts: 7,097 Member
    Just eat what you love within your calorie limit.

    Diets aren't forever. Caloric awareness is for life.
  • baptaker
    baptaker Posts: 212 Member
    Orphia wrote: »
    Just eat what you love within your calorie limit.

    Diets aren't forever. Caloric awareness is for life.

    "eat what you love" and "within your caloric limit" don't belong in the same sentence ;]
  • kommodevaran
    kommodevaran Posts: 17,890 Member
    edited March 2016
    baptaker wrote: »
    Orphia wrote: »
    Just eat what you love within your calorie limit.

    Diets aren't forever. Caloric awareness is for life.

    "eat what you love" and "within your caloric limit" don't belong in the same sentence ;]

    Why not? Lots of MFPers live by that "rule". Taste preferences can change when you change your habits, surroundings and attitudes. It isn't necessary to change everything completely; small adjustments is often all it takes ;)

    "Hardcore" and "balanced" on the other hand, aren't compatible :)
  • jemhh
    jemhh Posts: 14,261 Member
    baptaker wrote: »
    Orphia wrote: »
    Just eat what you love within your calorie limit.

    Diets aren't forever. Caloric awareness is for life.

    "eat what you love" and "within your caloric limit" don't belong in the same sentence ;]

    Incorrect.

    Eat more fat and drink more water. And be more active if you're not already. Movement can help move things along for some people.
  • goldthistime
    goldthistime Posts: 3,213 Member
    10 lbs in 2-3 weeks? Perhaps you are not eating enough.
  • slacker80
    slacker80 Posts: 235 Member
    As mentioned a few times above. Remember to drink lots of water when taking on more fiber otherwise you create the opposite effect of what you may be expecting. Also it's always a good idea to have a bit of fruit in the morning if it fits your macros. It lubricates up the intestines to start your day of everything else that is to follow. In the end a high fiber diet, with plenty of water, and some fruit may just give you that high performance exhaust system you've been looking for.
  • baptaker
    baptaker Posts: 212 Member
    edited March 2016
    goldthistime wrote: »
    10 lbs in 2-3 weeks? Perhaps you are not eating enough.

    I've been at 1600 calories per day. It's been about 3 weeks. I don't consider 3.3 pounds a week too ridiculous considering I basically halved my regular calories and added in more exercise than I was ever getting before.
  • baptaker
    baptaker Posts: 212 Member
    jemhh wrote: »
    baptaker wrote: »
    Orphia wrote: »
    Just eat what you love within your calorie limit.

    Diets aren't forever. Caloric awareness is for life.

    "eat what you love" and "within your caloric limit" don't belong in the same sentence ;]

    Incorrect.

    Eat more fat and drink more water. And be more active if you're not already. Movement can help move things along for some people.

    I think I was probably thinking about the coconut mango cheesecake at cheesecake factory when I said that. I think I'd be allowed 2 bites of that on my caloric limit :P

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