I have come off a total meal replacement, d am struggling a bit with health additional options help

hybridangel

●started total meal replacement diet 6th September 2023.
●lost 1stone 12lbs
●my BMI is now 24.4 meaning that in theory I can no longer rely on just total meal replacements. Although I am tempted to go back on it as my BMI should be around 23 to avoid health issues because of my ethnicity.
●the safety of the meal replacement regime provided structure as I knew this is how it works.

I just need help with healthy options and avoiding fatty naughtys.

cmriverside

Is this like a shake or something? That's not a good idea. Losing a stone 12 in two months is a very risky gamble you took with your health.

Learn to eat nutritious foods with fiber, vegetables, FAT, protein and carbs. You're not doing yourself any favors.

I have no idea what this means:

Although I am tempted to go back on it as my BMI should be around 23 to avoid health issues because of my ethnicity.

No one ethnicity benefits from being under or over-weight, but the difference between 25 and 23 is almost negligible, healthwise.

I hope you'll change your approach before you cause yourself irreversible damage.

neanderthin

I don't like your chances of keeping the weight off. You need to find changes to your diet that are healthy and sustainable and suspect you like the naughty's too much. Replace a naughty with a whole food you enjoy and do that every week until you tip the balance in favor of whole foods that help facilitate those healthy dietary changes. The chances someone drinks their calories to lose weight and don't binge going forward would be a very strange bird in the wild world of really tasty naughty delights.

ninerbuff

You went from liquid to solid food option. Liquid diets usually always fail because they DON'T teach you how to eat within control. They control calories by forcing you to use their product to do it. It's why I don't endorse diet programs to any of my clients UNLESS they intend to do that diet for life.

Count your calories. Fit in what you can to meet them and get in your RDA's


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kshama2001

hybridangel wrote: »

●started total meal replacement diet 6th September 2023.
●lost 1stone 12lbs
●my BMI is now 24.4 meaning that in theory I can no longer rely on just total meal replacements. Although I am tempted to go back on it as my BMI should be around 23 to avoid health issues because of my ethnicity.
●the safety of the meal replacement regime provided structure as I knew this is how it works.

I just need help with healthy options and avoiding fatty naughtys.

I get the appeal of a total meal replacement diet. It's so simple when you have a plan requiring no decisions. However, losing an average of 3.25 pounds per week when your end weight results in a 24.4 BMI is an alarmingly fast rate of loss. If your goal is 23 BMI, I have no quarrels with that, but do do it MUCH slower.

You may regain some weight initially due to switching from liquids to solids. Don't be alarmed. This would be water weight or food in your digestive system, not fat regain. Use a weight trending app such as Happy Scale (iphone) or Libra (Android) and focus on the trend, not the individual weigh-ins. I have Happy Scale and use the “Moving Average” as my official weight.



I think as a starting point you might benefit from a lot of structure and low fat, so what comes to mind is the diet Dr. Now gives his patients on My 600 Pound Life. Again, I am only recommending it for the structure and being low fat - I realize you have only 20 pounds or so to lose, and those are vanity pounds, as you are already at a healthy BMI. I think this could be a good transitional plan for you to get you back onto solid foods.

https://www.getleanertoday.com/dr-nowzaradan-diet/

tomcustombuilder

You need to get off of those replacements they’re a bad idea overall. At some point you need to go back to real food and that ends up being difficult. Best to just use a low calorie, healthy diet to begin with and have that as your lifelong lifestyle change.

springlering62

Change your mindset. Food isn’t naughty, though we may be with it. M

Demonizing foods is silly. Food is just food. It doesn’t jump in our mouths.

I eat all kinds of “naughty” foods. Another MFPer and I enjoyed chicken super burritos and shared a bowl of chips today, well under 800 calories apiece, for a yummy, filling restaurant meal. Does that sound naughty?

I have pancakes for breakfast. My own recipe. High protein chocolate pancakes, brushed with peanut butter and a dash of chocolate sprinkles.

I look forward to that a heckuva a lot more than I bet you look forward to those shakes!

“Shake” things up! What do you enjoy eating? Put your creative mind to it. How can you shave calories?

Tonight we will have a lovely homemade ice cream that’s less than 100 calories apiece for half a pint each. No magic. Simply skyr, some powdered sugar free vanilla pudding mix, some water, and some frozen mixed pineapple/mango/guava from the freezer case, mixed, frozen, and run through the appropriate appliance til soft serve consistency.

Put your creative hat on. There’s all kinds of easy, tasty simple subs you can make that don’t cost an arm and a leg and are very easy to make.

springlering62

And PS… regarding “fatty” naughtys…:


Mercy! Every day it’s a battle for me to get enough fats IN my diet. Fat isn’t evil either.

CrazyMermaid1

Love the chocolate pancakes idea!