Is this a well balanced diet?
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batorkin
Posts: 281 Member
I'm trying to get everything unhealthy out of the house, and ordering only select things that are easy to count calories. I plan to more or less remove everything from the house that is not on this list. Looking to lose ~90 pounds and currently 5 pounds in.
Fruits (Apples/Pears/Grapefruit)
Vegetables (Asparagus/Cucumbers/Carrots/Broccoli)
Fish (Salmon, Mackerel)
Meat (Chicken/Turkey)
Eggs
Baked Potatoes
Salad /w Light Ranch
Oatmeal /w Skim Milk
Chocolate Muscle Milk. Replacing this with one meal a day to fill my chocolate cravings, 50% DV Protein. I generally drink this after 40 minutes of exercise. (Gimmick or good idea?)
Nuts (Almonds/Unsalted Sunflower Seeds). Main snack food if I am feeling overly hungry on certain days.
As far as I can tell I am vastly under eating. 800-1100 calories a day, and the website wants me to eat about 1500-1700 calories to lose 2 pounds a week. I really only want to eat foods that I can track easily and know exactly when I need to eat more or less. I am also unsure about multi-vitamins. I've heard when you are eating healthy, they can actually be a bad thing.
Does this list look well balanced to you guys? Anything you would add or remove?
Fruits (Apples/Pears/Grapefruit)
Vegetables (Asparagus/Cucumbers/Carrots/Broccoli)
Fish (Salmon, Mackerel)
Meat (Chicken/Turkey)
Eggs
Baked Potatoes
Salad /w Light Ranch
Oatmeal /w Skim Milk
Chocolate Muscle Milk. Replacing this with one meal a day to fill my chocolate cravings, 50% DV Protein. I generally drink this after 40 minutes of exercise. (Gimmick or good idea?)
Nuts (Almonds/Unsalted Sunflower Seeds). Main snack food if I am feeling overly hungry on certain days.
As far as I can tell I am vastly under eating. 800-1100 calories a day, and the website wants me to eat about 1500-1700 calories to lose 2 pounds a week. I really only want to eat foods that I can track easily and know exactly when I need to eat more or less. I am also unsure about multi-vitamins. I've heard when you are eating healthy, they can actually be a bad thing.
Does this list look well balanced to you guys? Anything you would add or remove?
5
Replies
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100 calorie muscle milks are a good option to get protein without the added calories of too many carbs in the drink.
Maybe consider finding a lower calorie salad dressing. Some light ranch dressings are surprisingly high in calorie.
As long as you are careful with portion sizes with nuts, that looks like a pretty well balanced diet.7 -
ive lost 100 pounds and eat the same foods i always have.
not as MUCH as i used to, and i ate a pretty balanced diet to begin with.
And i eat chocolate every day. not in some weird shake form.
cause ... chocolate.
today i had a bacon egg and cheese biscuit. and philly cheesesteak. and chocolate.
earlier this week, dinners included chili, BBQ, an alfredo. and chocolate. (lunches are usually leftovers)
next weeks dinners include stuffed bell peppers, chicken and rice casserole, and .... whatever else i come up with.
learn to WEIGH your food on a food scale. Solids on the scale, liquids by the measuring cup or spoon. log it. eat it. stay within your calorie goals. lose weight.
done.
PS i lost about 3 pounds total this week.
PPS my calories are around 1200, but i can eat up to 1500 and still lose weight pretty consistently.
PPPS whatever you do, you have to make it a LIFESTYLE change. This has to be somethng you can continue with .... forever. I maintained my weight for a year without weighing a single thing. Why? because in the previous TWO YEARS, i learned how (mostly how MUCH) to eat. and what items have way more calories than you would think.
PSx4 lite ranch is gross. seriously gross lol. i LOVE ranch dressing. its gross. try the yogurt based ranches- so much better tasting and fewer calories than regular ranch (probably similar to light but actually tastes good) lolol
8 -
callsitlikeiseeit wrote: »ive lost 100 pounds and eat the same foods i always have.
not as MUCH as i used to, and i ate a pretty balanced diet to begin with.
And i eat chocolate every day. not in some weird shake form.
cause ... chocolate.
today i had a bacon egg and cheese biscuit. and philly cheesesteak. and chocolate.
earlier this week, dinners included chili, BBQ, an alfredo. and chocolate. (lunches are usually leftovers)
next weeks dinners include stuffed bell peppers, chicken and rice casserole, and .... whatever else i come up with.
learn to WEIGH your food on a food scale. Solids on the scale, liquids by the measuring cup or spoon. log it. eat it. stay within your calorie goals. lose weight.
done.
PS i lost about 3 pounds total this week.
PPS my calories are around 1200, but i can eat up to 1500 and still lose weight pretty consistently.
PPPS whatever you do, you have to make it a LIFESTYLE change. This has to be somethng you can continue with .... forever. I maintained my weight for a year without weighing a single thing. Why? because in the previous TWO YEARS, i learned how (mostly how MUCH) to eat. and what items have way more calories than you would think.
PSx4 lite ranch is gross. seriously gross lol. i LOVE ranch dressing. its gross. try the yogurt based ranches- so much better tasting and fewer calories than regular ranch (probably similar to light but actually tastes good) lolol
I want to be healthy, not just lose weight. Sure I can eat unhealthy foods in lower amounts, but it's not as healthy and then I starve throughout the day because I can only eat so little of them. I will still eat the random less healthy meal when I am out with friends, but at home I want it to be strictly healthy (for now).
Maintaining weight is a lot easier than losing weight, so after I lose the weight I can be more relaxed about what I eat, but I have no plans to return to my old ways of living off pizza and chips. Just eating exclusively fresh food for 2 weeks made a VAST difference in energy for me.
I like how light ranch tastes. Maybe different brands?100 calorie muscle milks are a good option to get protein without the added calories of too many carbs in the drink.
Maybe consider finding a lower calorie salad dressing. Some light ranch dressings are surprisingly high in calorie.
As long as you are careful with portion sizes with nuts, that looks like a pretty well balanced diet.
These are 160 calories. I was worried about that but I am still under eating by nearly 500 calories a day since I've been exercising for 40 minutes every single day. It actually seems hard to over eating when only eating healthy foods.9 -
callsitlikeiseeit wrote: »ive lost 100 pounds and eat the same foods i always have.
not as MUCH as i used to, and i ate a pretty balanced diet to begin with.
And i eat chocolate every day. not in some weird shake form.
cause ... chocolate.
today i had a bacon egg and cheese biscuit. and philly cheesesteak. and chocolate.
earlier this week, dinners included chili, BBQ, an alfredo. and chocolate. (lunches are usually leftovers)
next weeks dinners include stuffed bell peppers, chicken and rice casserole, and .... whatever else i come up with.
learn to WEIGH your food on a food scale. Solids on the scale, liquids by the measuring cup or spoon. log it. eat it. stay within your calorie goals. lose weight.
done.
PS i lost about 3 pounds total this week.
PPS my calories are around 1200, but i can eat up to 1500 and still lose weight pretty consistently.
PPPS whatever you do, you have to make it a LIFESTYLE change. This has to be somethng you can continue with .... forever. I maintained my weight for a year without weighing a single thing. Why? because in the previous TWO YEARS, i learned how (mostly how MUCH) to eat. and what items have way more calories than you would think.
PSx4 lite ranch is gross. seriously gross lol. i LOVE ranch dressing. its gross. try the yogurt based ranches- so much better tasting and fewer calories than regular ranch (probably similar to light but actually tastes good) lolol
I want to be healthy, not just lose weight. Sure I can eat unhealthy foods in lower amounts, but it's not as healthy and then I starve throughout the day because I can only eat so little of them. I will still eat the random less healthy meal when I am out with friends, but at home I want it to be strictly healthy (for now).
Maintaining weight is a lot easier than losing weight, so after I lose the weight I will definitely be more relaxed about what I eat, but I definitely won't return to my old ways of living off pizza and chips. Just eating exclusively fresh food for 2 weeks made a VAST difference in energy for me.
I like how light ranch tastes. Maybe different brands?100 calorie muscle milks are a good option to get protein without the added calories of too many carbs in the drink.
Maybe consider finding a lower calorie salad dressing. Some light ranch dressings are surprisingly high in calorie.
As long as you are careful with portion sizes with nuts, that looks like a pretty well balanced diet.
These are 160 calories. I was worried about that but I am still under eating by nearly 500 calories a day. It actually seems hard to over eating when only eating healthy foods.
Untrue. That belief is why people gain it back. Maintaining is almost, if not as, hard as losing.20 -
callsitlikeiseeit wrote: »ive lost 100 pounds and eat the same foods i always have.
not as MUCH as i used to, and i ate a pretty balanced diet to begin with.
And i eat chocolate every day. not in some weird shake form.
cause ... chocolate.
today i had a bacon egg and cheese biscuit. and philly cheesesteak. and chocolate.
earlier this week, dinners included chili, BBQ, an alfredo. and chocolate. (lunches are usually leftovers)
next weeks dinners include stuffed bell peppers, chicken and rice casserole, and .... whatever else i come up with.
learn to WEIGH your food on a food scale. Solids on the scale, liquids by the measuring cup or spoon. log it. eat it. stay within your calorie goals. lose weight.
done.
PS i lost about 3 pounds total this week.
PPS my calories are around 1200, but i can eat up to 1500 and still lose weight pretty consistently.
PPPS whatever you do, you have to make it a LIFESTYLE change. This has to be somethng you can continue with .... forever. I maintained my weight for a year without weighing a single thing. Why? because in the previous TWO YEARS, i learned how (mostly how MUCH) to eat. and what items have way more calories than you would think.
PSx4 lite ranch is gross. seriously gross lol. i LOVE ranch dressing. its gross. try the yogurt based ranches- so much better tasting and fewer calories than regular ranch (probably similar to light but actually tastes good) lolol
I want to be healthy, not just lose weight. Sure I can eat unhealthy foods in lower amounts, but it's not as healthy and then I starve throughout the day because I can only eat so little of them. I will still eat the random less healthy meal when I am out with friends, but at home, I want it to be strictly healthy for now.
Maintaining weight is a lot easier than losing weight, so after I lose the weight I will definitely get off the whole "only eat healthy things" phase, but I definitely won't return to my old ways of living off things like pizza and chips. I let it get way out of hand, blinked, and I was 100 pounds overweight.
I like how light ranch tastes. Maybe different brands?100 calorie muscle milks are a good option to get protein without the added calories of too many carbs in the drink.
Maybe consider finding a lower calorie salad dressing. Some light ranch dressings are surprisingly high in calorie.
As long as you are careful with portion sizes with nuts, that looks like a pretty well balanced diet.
These are 160 calories. I was worried about that but then after I did the math, and I am still under eating by nearly 500 calories a day. It actually seems hard to over eating when only eating healthy foods.
If that was the case, then why do so many people manage to lose weight only to gain it all back (usually plus a bit more)?
Most find maintenance more difficult, and you dont get that many more calories to play with.
I'd add more fats to your diet - oils, full fat dairy, avo, nut butter etc. What about grains and legumes? (rice, quinoa, pasta, bread, beans, lentils)
If you struggle to get enough calories, pre log your meals and make them fit your goal13 -
I'm trying to get everything unhealthy out of the house, and ordering only select things that are easy to count calories. I plan to more or less remove everything from the house that is not on this list. Looking to lose ~90 pounds and currently 5 pounds in.
Fruits (Apples/Pears/Grapefruit)
Vegetables (Asparagus/Cucumbers/Carrots/Broccoli)
Fish (Salmon, Mackerel)
Meat (Chicken/Turkey)
Eggs
Baked Potatoes
Salad /w Light Ranch
Oatmeal /w Skim Milk
Chocolate Muscle Milk. Replacing this with one meal a day to fill my chocolate cravings, 50% DV Protein. I generally drink this after 40 minutes of exercise. (Gimmick or good idea?)
Nuts (Almonds/Unsalted Sunflower Seeds). Main snack food if I am feeling overly hungry on certain days.
As far as I can tell I am vastly under eating. 800-1100 calories a day, and the website wants me to eat about 1500-1700 calories to lose 2 pounds a week. I really only want to eat foods that I can track easily and know exactly when I need to eat more or less. I am also unsure about multi-vitamins. I've heard when you are eating healthy, they can actually be a bad thing.
Does this list look well balanced to you guys? Anything you would add or remove?
Eat enough of this to make up the calories 1500-1700 MFP gave you to lose weight. Absolutely no need to use a Meal Replacement Shake especially if you are under eating. And the consuming it 40 minutes after exercise is not necessary either. You can get all your protein through food by eating the protein sources you listed in your OP.
Eat any time of the day but eat enough to sustain your normal day to day activities and exercise, etc. You still need adequate calories to lose weight. The MFP calorie deficit is already built in the 1500-1700 so hit this target each day.
Another tip.. Your diet sounds quite restrictive, allow yourself to enjoy some foods you like now. You need to add in enough calories to meet your goal so add in something full fat (replace the skim, higher calorie dressing, add things to your salad to make it more caloric if you need to meet calories), add in a treat or something calorie dense (peanut butter, Greek Yogurt, list below)
http://community.myfitnesspal.com/en/discussion/10142490/a-list-of-calorie-dense-foods/p1
2 -
It looks like a good selection of foods to me. If you are lacking in calories, use full fat milk instead of skim. Use regular dressing instead of light ranch. Cook the meat in some butter or oil, and drizzle the vegetables with same. I'd probably prefer sweet potatoes and legumes over regular potatoes for a starch, but that's just personal preference.3
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Are these the foods you most enjoy and want to eat? Do you like cooking these foods? There's nothing wrong with this list except that it's a little bit boring. If it helps you to eat a boring diet, that's great. If it helps you to eat more variety, do that instead. The best diet is the one you stick to long term.
In particular I notice you've bought into the idea that chicken and turkey are "good" and other meats are bad. That's not valid. Pork tenderloin in particular is lean and low calorie. So are some cuts of steak such as sirloin. It can be difficult to get enough iron while eating at a deficit and red meat can be helpful. I buy a one pound steak for myself about once a week, cook it, and eat part of it then while saving the rest for a steak salad and a stir fry later. It fits into my calorie goals and helps keep me from feeling deprived, which I definitely would if I ate only boneless skinless chicken breasts!
Another category to consider: winter is coming up which makes this a great time for squashes, which are filling, high in fiber and vitamin a, and low in calories. Butternut squash is delicious roasted or in chili, and spaghetti squash is good as a side dish or as a substitute for pasta.
Best of luck to you! There's no need to figure everything out on the first day. You can make a few changes at a time and tweak as you learn more about what works for you.3 -
Alatariel75 wrote: »Untrue. That belief is why people gain it back. Maintaining is almost, if not as, hard as losing.
I can eat nearly 1000 more calories a day to maintain my weight versus wanting to lose 2 pounds a week. How would it be untrue?
It's only untrue if you just start ignoring your calorie intake completely again, and go back to your old ways that got you there in the first place.livingleanlivingclean wrote: »If that was the case, then why do so many people manage to lose weight only to gain it all back (usually plus a bit more)?
Most find maintenance more difficult, and you dont get that many more calories to play with.
I'd add more fats to your diet - oils, full fat dairy, avo, nut butter etc. What about grains and legumes? (rice, quinoa, pasta, bread, beans, lentils)
If you struggle to get enough calories, pre log your meals and make them fit your goal
See above. Many people start ignoring calories completely after they lose their weight, and go back to the exact old habits they had. Maintaining weight is far easier, you can eat a lot more calories than dieting, but you can't just ignore them and go back to your old ways.
I also noticed a lack of "fat" in this diet, but wasn't really sure what to add. I'll look into some healthy fat foods, thanks.Eat enough of this to make up the calories 1500-1700 MFP gave you to lose weight. Absolutely no need to use a Meal Replacement Shake especially if you are under eating. And the consuming it 40 minutes after exercise is not necessary either. You can get all your protein through food by eating the protein sources you listed in your OP.
I've started to drink them with meals on some days to fulfill my protein needs, and help me get closer to 1500-1700 calories a day. I like how they taste, and they fulfill my cravings for chocolate. I may just eat more and take them out of the diet.Tried30UserNames wrote: »It looks like a good selection of foods to me. If you are lacking in calories, use full fat milk instead of skim. Use regular dressing instead of light ranch. Cook the meat in some butter or oil, and drizzle the vegetables with same. I'd probably prefer sweet potatoes and legumes over regular potatoes for a starch, but that's just personal preference.
Great ideas, thanks. Should help me get some more "fat" in the diet too, since I wasn't getting enough of that either according to the site.rheddmobile wrote: »Are these the foods you most enjoy and want to eat? Do you like cooking these foods? There's nothing wrong with this list except that it's a little bit boring. If it helps you to eat a boring diet, that's great. If it helps you to eat more variety, do that instead. The best diet is the one you stick to long term.
I picked these based on foods I like. I find if I have even 1 serving of something I REALLY like (pizza, etc), it becomes very hard to maintain my diet. It's easier for me to just cut them out of my life completely.
Right now I have a frozen stuffed crust pizza STARING me down in the freezer. I can't control myself when it comes to that stuff, and I am in the process of just giving this stuff to friends/family so I am not tempted.8 -
You'd be surprised how easy it can be to blow those 1000 calories even if you're eating well. Hang around these boards awhile, you'll see your fair share of posts from people who thought like you that they could take it easier once they hit maintenance weight and ended up putting weight back on.6
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Its ok folks. OP knows it all.
we know nothing.
guess we can close up shop now and go home.11 -
but not before i have my piece of chocolate.
4 -
Alatariel75 wrote: »Eat enough of this to make up the calories 1500-1700 MFP gave you to lose weight. Absolutely no need to use a Meal Replacement Shake especially if you are under eating. And the consuming it 40 minutes after exercise is not necessary either. You can get all your protein through food by eating the protein sources you listed in your OP.
I've started to drink them with meals on some days to fulfill my protein needs, and help me get closer to 1500-1700 calories a day. I like how they taste, and they fulfill my cravings for chocolate.Tried30UserNames wrote: »It looks like a good selection of foods to me. If you are lacking in calories, use full fat milk instead of skim. Use regular dressing instead of light ranch. Cook the meat in some butter or oil, and drizzle the vegetables with same. I'd probably prefer sweet potatoes and legumes over regular potatoes for a starch, but that's just personal preference.
Great ideas, thanks. Should help me get some more "fat" in the diet too, since I wasn't getting enough of that either according to the site.rheddmobile wrote: »Are these the foods you most enjoy and want to eat? Do you like cooking these foods? There's nothing wrong with this list except that it's a little bit boring. If it helps you to eat a boring diet, that's great. If it helps you to eat more variety, do that instead. The best diet is the one you stick to long term.
I picked these based on foods I like. I find if I have even 1 serving of something I REALLY like (pizza, etc), it becomes very hard to maintain my diet. It's easier for me to just cut them out of my life completely.
Right now I have a frozen stuffed crust pizza STARING me down in the freezer. I can't control myself when it comes to that stuff, and I am in the process of just giving this stuff to friends/family so I am not tempted.
Based on your responses.. It sounds like you have invented a plan you are willing to stick with and have worked out all the basics on what is needed to lose weight and how you will handle maintenance as well. Best of luck!0 -
MichelleSilverleaf wrote: »You'd be surprised how easy it can be to blow those 1000 calories even if you're eating well. Hang around these boards awhile, you'll see your fair share of posts from people who thought like you that they could take it easier once they hit maintenance weight and ended up putting weight back on.
I lost 30 pounds when I was younger via dieting, gained 60 back (over 10 years). I completely stopped calculating my calories and fell back into my old habits. I know what to expect now, and am planning to make "adjustments" to my diet after I reach my target weight instead of just throwing my diet out the window like I did last time.callsitlikeiseeit wrote: »Its ok folks. OP knows it all.
we know nothing.
guess we can close up shop now and go home.callsitlikeiseeit wrote: »but not before i have my piece of chocolate.
Please don't post in the thread anymore if you are going to act juvenile. We have different goals. I don't want to just lose weight, I want to be healthy. Eating philly cheese steaks and chocolate is not a very healthy alternative, even if you are losing weight while doing it.
Also, eating small portions of unhealthy foods does not work for me. It's a tease that will make it extremely hard to maintain my diet. I will always want more and more. I think I know myself better than you, just because I didn't accept your advice doesn't mean I didn't appreciate the effort you made.
19 -
OP, with 90lbs to lose you may be able to create a big enough deficit now to lose 2lbs a week. As you get closer to your goal weight, this deficit will not be possible - it will become smaller and your rate of loss will slow down.
Your maintenance calories at your new weight will be a lot less than your current maintenance calories, and the difference between deficit and maintenance will be small (perhaps 250 cals)10 -
MichelleSilverleaf wrote: »You'd be surprised how easy it can be to blow those 1000 calories even if you're eating well. Hang around these boards awhile, you'll see your fair share of posts from people who thought like you that they could take it easier once they hit maintenance weight and ended up putting weight back on.
I lost 30 pounds when I was younger via dieting, gained 60 back (over 10 years). I completely stopped calculating my calories and fell back into my old habits. I know what to expect now, and am planning to make "adjustments" to my diet after I reach my target weight instead of just throwing my diet out the window like I did last time.callsitlikeiseeit wrote: »Its ok folks. OP knows it all.
we know nothing.
guess we can close up shop now and go home.callsitlikeiseeit wrote: »but not before i have my piece of chocolate.
Please don't post in the thread anymore if you are going to act juvenile.
Eating small portions of unhealthy foods does not work for me. It's a tease that will make it extremely hard to maintain my diet. I think I know myself better than you, just because I didn't accept your advice doesn't mean I didn't appreciate it.
just because you don't like my opinion, based on 3 years experience and 100 pounds lost, doesn't mean you have the right to tell me to poof be gone.
You think maintaining is easier than losing? youve lost 5 pounds. you havent maintained ever. You dont know what its like, because you havent been there.
do what you will. I really dont care if you live off kale or pizza. But dont tell ppeople who have been though journeys that you have not, that your journey is HARDER.16 -
callsitlikeiseeit wrote: »just because you don't like my opinion, based on 3 years experience and 100 pounds lost, doesn't mean you have the right to tell me to poof be gone.
You think maintaining is easier than losing? youve lost 5 pounds. you havent maintained ever. You dont know what its like, because you havent been there.
do what you will. I really dont care if you live off kale or pizza. But dont tell ppeople who have been though journeys that you have not, that your journey is HARDER.
I am asking you to leave because you are being rude simply because I didn't take your advice to eat unhealthy foods. What works for you does not mean it's the solution for everyone. I have dieted in the past, I do have experience with falling off a diet, and you have no idea of the events in my life.
And where did I say my journey is harder than others? Now you are just putting words in my mouth. Please just go.livingleanlivingclean wrote: »OP, with 90lbs to lose you may be able to create a big enough deficit now to lose 2lbs a week. As you get closer to your goal weight, this deficit will not be possible - it will become smaller and your rate of loss will slow down.
Your maintenance calories at your new weight will be a lot less than your current maintenance calories, and the difference between deficit and maintenance will be small (perhaps 250 cals)
Thanks, i'll keep that in mind and make sure I keep my weight up to date on the site.
7 -
I admire the confidence of someone who lost 5 lbs and has 85 left to go!
Your food choices look top notch of course, but make sure you do not undereat.
Maintenance from my experience has been more difficult than losing, despite the few hundred extra calories.
Can you handle tuna? Its super low calories and pack a good protein hit.
What do you do for exercise? Weight training?5 -
OP, for what it's worth, chocolate is not an unhealthy food. Dark chocolate in particular contains a surprising amount of fiber and iron, plus antioxidants, and not too many calories. It's worth working it into your diet, especially if it helps you avoid feeling deprived. And for me at least, a small piece of top quality chocolate doesn't make me crave more, because the flavor is more intense and less sweet than milk chocolate.6
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I'm trying to get everything unhealthy out of the house, and ordering only select things that are easy to count calories. I plan to more or less remove everything from the house that is not on this list. Looking to lose ~90 pounds and currently 5 pounds in.
[edited by mods]
Nutritional adequacy on anything other than a vlcd is usually pretty easy to reach, though, so I don't think you should feel you need to pursue something so extreme.2
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