Help in my diet plan

shadus

My inclination is to say you're a bit low on calories, I think your breakfast looked very good from a caloric standpoint... but that was predominately the calories you got over the whole day. Then on top of that you exercised quite a bit.

So lets talk some numbers so you can see what I'm seeing:

You're 58kg (127lb), 157cm (5'2"), Female, and 21 years old.

Your BMR should be around 1294 if you were laying in a coma on a hospital bed... that would maintain your weight.

I ran your numbers through a quick exercise calculator to see what they looked like and here is what I got:

30m (dancing, slow) - 87
30m (treadmill, 12m/mi) - 231
30m (kickboxing) - 115
xxxm (various situps, biccycle, shake, sway, whatever) - 72
30m (walking, moderate) - 115

---

Total calories burned: 620 (these numbers do not assume high exertion)

So we take your BMR and add your calories burned and we get: 1294+620=1914 required to maintain your existing weight. So today you had a deficit of 1214-1264 with an intake of 650-700 calories... that is... really... really low with 2.5h of exercise. Actually it's just really low. Most doctors won't recommend you take in less than 1100 calories a day regardless of how big you are. At the deficit you're at you'll lose about a lb every 3 days give or take... but a fair portion of that is going to be muscle loss because your protein is so low and your deficit is so high.

In my opinion, this isn't sustainable and isn't healthy.

Firing your numbers through a simple calculator i wrote comes up with these numbers (these do not account for exercise beyond what is in the tdee calculation)... (at the low end of your range, -5kg):

Basal Metabolic Rate: 1460.35 (male) 1299.35 (female)
Sedentary Rate: 1752.42 (male) 1553.22 (female)
Light Activity Rate: 2000.67 (male) 1773.25 (female)
Moderate Activity Rate: 2263.54 (male) 2006.24 (female)
Very Active Rate: 2511.80 (male) 2226.28 (female)
Extremely Active Rate: 2774.66 (male) 2459.26 (female)

You wish to Lose: 11 Lbs, this is equal to 38500 Calories.

To meet your current goal of losing 11 lbs in 38 days you would need to consume:
At Basal Metabolic Rate: 447 (male) 281 (female)
At Sedentary Rate: 739 (male) 540 (female)
At Light Activity Rate: 988 (male) 760 (female)
At Moderate Activity Rate: 1250 (male) 993 (female)
At Very Active Rate: 1499 (male) 1213 (female)
At Extremely Active Rate: 1762 (male) 1446 (female)

at the high end (8kg):

Basal Metabolic Rate: 1460.35 (male) 1299.35 (female)
Sedentary Rate: 1752.42 (male) 1553.22 (female)
Light Activity Rate: 2000.67 (male) 1773.25 (female)
Moderate Activity Rate: 2263.54 (male) 2006.24 (female)
Very Active Rate: 2511.80 (male) 2226.28 (female)
Extremely Active Rate: 2774.66 (male) 2459.26 (female)

You wish to Lose: 17 Lbs, this is equal to 59500 Calories.

The current goal of 38 days to lose 17 lbs is not achievable even through complete starvation at BMR.

As for how you can get more calories, eat higher calorie dense food. Rather than eating 2 egg whites, eat 2 eggs, add cheese. Rather than eating cucumbers on bread, eat cucumbers on bread with butter, drink a smoothie or protein shake... etc. Whole milk instead of skim, etc.

Lastly, your current BMI is 23...
Based on the Robinson formula (1983), your ideal weight is 52.4 kgs
Based on the Miller formula (1983), your ideal weight is 55.8 kgs
Based on the Devine formula (1974), your ideal weight is 50.1 kgs
Based on the Hamwi formula (1964), your ideal weight is 49.9 kgs
Based on the healthy BMI recommendation, your recommended weight is 45.9 kgs - 62.0 kgs

You're not fat and you're not overweight. Do this RIGHT, rather than trying to do it fast. If you're in the hospital and sick you are not going to achieve any health goal.

shadus

just no! and stop spamming with crap advertising!

Click the report post button under their post, it has a spam/advertising section and it is against the site rules. They'll get canned.

babyluthi

I don't think this is a troll...I think this is someone a bit naive. Not a bad thing...we all start somewhere. I hope she changes her goal to something healthier. OP...who cares how your cousins look...you be you, not them. Smart and confident is sexier than skinny any day of the week and twice on Sunday. Eat healthy, live smart..and you will have the last laugh. Trust me.

Thank you! Thats inspiring. But whatever i ate today was too much for me. I mean, i feel really very full. What do i do about that, ?

Ditch the bread, eat vegetation.

Diptiish

Thnk you all of you....

3foldchord

u got to much exercising going on and u aren't eating enough

I really dont feell hungry, what to do

Eat calorie dense foots then. Nuts and nut butters,cheese, whole milk, use oil in sautéing, etc.

tricksee

Why just egg whites? What's wrong with egg yolks?

Diptiish

Why just egg whites? What's wrong with egg yolks?

Coz i thought it would be too much to eat for me. One whole egg is enough for me. So i just had 2 egg whites. But maybe tomorrow i'll just try two eggs with the yolks,

epie2098

A couple of simple switchups for you to try:

-Switch the egg whites for whole eggs
-drink sips of water through your workout, and hydrate after so you're less bloated and able to eat more
-after a workout, try the almonds with a piece of fruit or a small yogurt
-exercise less. You worked out for over 2 hours, no wonder you weren't at your best. Aim for 1 hour a day. That's plenty enough unless you're training for an event.
-instead of three slices of bread with cucumber for dinner, aim for 1/3 each protein, carbs, and veggies. Cook the veggies if you're having a hard time with digesting them raw. This could look like 1/2 cup of rice (preferably brown), a small chicken breast/ a veggie burger/ 1/2 cup black beans, and some cooked or raw veggies. It won't be a ton of food, but will be easier to get down than 3 slices of toast.

Diptiish

A couple of simple switchups for you to try:

-Switch the egg whites for whole eggs
-drink sips of water through your workout, and hydrate after so you're less bloated and able to eat more
-after a workout, try the almonds with a piece of fruit or a small yogurt
-exercise less. You worked out for over 2 hours, no wonder you weren't at your best. Aim for 1 hour a day. That's plenty enough unless you're training for an event.
-instead of three slices of bread with cucumber for dinner, aim for 1/3 each protein, carbs, and veggies. Cook the veggies if you're having a hard time with digesting them raw. This could look like 1/2 cup of rice (preferably brown), a small chicken breast/ a veggie burger/ 1/2 cup black beans, and some cooked or raw veggies. It won't be a ton of food, but will be easier to get down than 3 slices of toast.

Thanks a ton.

epie2098

A couple of simple switchups for you to try:

-Switch the egg whites for whole eggs
-drink sips of water through your workout, and hydrate after so you're less bloated and able to eat more
-after a workout, try the almonds with a piece of fruit or a small yogurt
-exercise less. You worked out for over 2 hours, no wonder you weren't at your best. Aim for 1 hour a day. That's plenty enough unless you're training for an event.
-instead of three slices of bread with cucumber for dinner, aim for 1/3 each protein, carbs, and veggies. Cook the veggies if you're having a hard time with digesting them raw. This could look like 1/2 cup of rice (preferably brown), a small chicken breast/ a veggie burger/ 1/2 cup black beans, and some cooked or raw veggies. It won't be a ton of food, but will be easier to get down than 3 slices of toast.

Thanks a ton.

Anytime - you can friend me if you like. I'm vegetarian and currently on 1200 cals +whatever I earn from working out

DebbieLyn63

You desperately need more protein and good fats in your diet. Shoot for at least 75 gr of protein and 35-40 gr of healthy fats. At your weight, it is impossible to lose 10 pounds in a month without hurting yourself.
Stop trying to be as skinny as possible. You are at a healthy weight now. You are NOT fat, so stop listening to the idiots that say you are. You are no longer in High School, according to your listed age of 21, so you should NOT be the weight of a 16 yr old who hasn't fully developed yet.
Focus on eating a healthy, balanced diet, with a minimum of 1200 calories and drop your exercise to an hour a day, as suggested.

You are a grown woman now, with dietary needs that you are not getting. You are smarter than this. Treat your body with the respect it deserves.

Diptiish

You desperately need more protein and good fats in your diet. Shoot for at least 75 gr of protein and 35-40 gr of healthy fats. At your weight, it is impossible to lose 10 pounds in a month without hurting yourself.
Stop trying to be as skinny as possible. You are at a healthy weight now. You are NOT fat, so stop listening to the idiots that say you are. You are no longer in High School, according to your listed age of 21, so you should NOT be the weight of a 16 yr old who hasn't fully developed yet.
Focus on eating a healthy, balanced diet, with a minimum of 1200 calories and drop your exercise to an hour a day, as suggested.

You are a grown woman now, with dietary needs that you are not getting. You are smarter than this. Treat your body with the respect it deserves.

I'll do it, my friend. Thank you.

jennwren77

shadus is the man :-)

OP - everyone has given you really good advice. Eat more and/or exercise less. Good luck!

Diptiish

shadus is the man :-)

True much