Please critique my food

alleycat88

Okay so I have been doing MFP off and on since I started, but the last few days i have been very accurate, logging EVERYTHING. Please go in to my diary and have a look and give me some feedback. Lunch is basically the same every day and has been for the last few weeks, yet my weightloss has stayed the same. I upped my cardio this week doing a minimum of 40 minutes a day. previously only 20-30 mintues after strength training

http://www.myfitnesspal.com/food/diary/alleycat88

NWCyclingBeast

I dunno... Keep changing your cardio... Spend more time at it, maybe? It looks like you are eating like a bird. I'd be insane with hunger!

alleycat88

BELIEVE me, I love food, and it's been hard. I havent been in a cooking mood so keeping it simple and easy. went to the store yesterday and loaded up on supplies.

today I'm having my cheat meal of the week. some chicken tikka masala. nom

alleycat88

Sidesteal

How long has your weight been the same?

alleycat88

Going on 3 weeks. Have steadily improved my diet (cutting out sugary drinks, alcohol, etc) since the beginning of May.

Sidesteal

Going on 3 weeks. Have steadily improved my diet (cutting out sugary drinks, alcohol, etc) since the beginning of May.

I wouldn't panic about stalling out quite yet, given that this isn't a very big time frame.

alleycat88

Not panicking yet either, just a little miffed, since I am young and my activity level has gone way upa s well as my significant improvement diet wise.

Dayquasar

I would suggest lower sodium foods, more veggies (broccoli, sweet potato, green beans etc) maybe some green smoothies, it's my excuse for everything since they give so much energy and nutrients, - http://www.vega-licious.com/category/vegan-recipes/green-smoothies/ , I love em, or I have base recipe here- http://girlwholovestheworld.blogspot.com/2012/01/awesome-green-smoothie.html , Hope this helps

DanaDark

Honestly, I would say add some protein. Actually, not just some, but significantly more. Throw in a couple of egg whites a day (like 3) and you should be good. The egg whites are VERY low in calories. They are almost totally protein.

Determinednoob

Your fat is too low. You should have a minimum of .45g\lb of lean body mass. More is fine. Fat is not the devil and in fact needs to be eaten to lose fat. Last time I did my macros I was at 180lbs and mine are 200p 100c 89f

Also your total intake seems low although I don't really know what you maintenance level is.

Dayquasar

Avacado and nuts!

916lude

I would suggest lower sodium foods, more veggies (broccoli, sweet potato, green beans etc) maybe some green smoothies, it's my excuse for everything since they give so much energy and nutrients, - http://www.vega-licious.com/category/vegan-recipes/green-smoothies/ , I love em, or I have base recipe here- http://girlwholovestheworld.blogspot.com/2012/01/awesome-green-smoothie.html , Hope this helps

Banana, kale, and berries make such a divine green smoothie! I've found banana eliminates the taste of kale and mango smoothens out the taste.

alleycat88

I looked over my diary and realized how much the smoked salmon at lunch is adding to my sodium. 1400mg just in that! so I'm gonna cut that out, and eat an avocado instead for healthy fats.

That will be step one and maybe that will help. thanks guys.

Maintenance for me is around 1756cal/day.

leelavic

I am not a nutrionalist, but since you have asked for input

- More protein at breakfast/eat more at breakfast! ie. Shake with veg/fruit, eggs, oatmeal, yogurt etc.
- And I think you are undereating?? 900 calroies? Is that common?
- Add some good fats (avocado/nuts); replace pasta at lunch with quinoa? You're food seems fine though, other than not enough!

And that bf is a douch - sorry!
Good luck, stay motivated!

XXXMinnieXXX

you need to eat more. your only 140lbs too, as you get closer to goal you have to eat more than a bigger person. Your definitely eating to little... p.s dump that bf.... lol. Hope your not eating so little because of his comments, x

Jackieonappy

Your workouts are not the problem. You're not eating enough food......

islandmonkey

Looks to me like you're under 1200 calories a day?

You need to eat more. Period. Try that first.

Okay so I have been doing MFP off and on since I started, but the last few days i have been very accurate, logging EVERYTHING. Please go in to my diary and have a look and give me some feedback. Lunch is basically the same every day and has been for the last few weeks, yet my weightloss has stayed the same. I upped my cardio this week doing a minimum of 40 minutes a day. previously only 20-30 mintues after strength training

http://www.myfitnesspal.com/food/diary/alleycat88

El_getting_fit

I would second the opinion to add more protein. My diet used to be similar to yours and I stopped losing weight after a while, then my trainer/nutrionist told me to cut down on carbs/sugar for breakfast (even though they were healthy fruits & whole grains) and try a higher protein breakfast. I now make scrambled eggs & spinach, or protein pancakes (loads of recipes online).

Good Luck, it looks like you're doing great. :-)

SenshiV

I'll try to help with my fav breakfast:

1 slice of toasted wheat bread with panela cheese (or any low fat cheese0 , half a tablespoon of olive oil mayo and avocado. taste great.

1 corn tortilla filled with 1 turkey ham and white egg and some salsa, half spoon of olive oil mayo, taste nice.

I am not really into having 'fruit' for breakfast, i don;t think its enough for the body and for me, it makes me very hungry so it's a pain. I eat fruit if i do, as snacks.

Lunches: Tuna with tomato and onion, or even some corn, mayo, and some crackers or a tortilla shell, low cals although tuna have sodium too. Chicken breast with vegetables or rice, salmon I eat the same as chicken breast.

One of my favs is one day of the week some pasta with tomato sauce and a minced chcken leg, sound like 'what/ pasta with chicken?' it taste very good really.

Foods I love: Avocado, bread .

cushygal

Personally I feel you are not eating enough.

Eating below 1200 calories and not eating back any of your exercise calories - so basically if you are eating 1100 calories and then burning 400 of those for exercise your net amount is only 700 calories of food - then your day to day calorie burn for just being alive it more than the 700 left.

I would suggest upping your calories or eat your exercise calories back - try upping if only by 200 calories at a time and give it 2 weeks for your body to become adjusted to the change.

Good luck to you.

KarenontheBeach

I think your calorie intake is way too low. You shouldn't be eating less than 1000 calories, and on many days, you are. If you are working out on top of that... well, it's just not enough calories. I know that's hard to believe. But I had a weight loss halt which is what brought me to this site. I started tracking my calories and found I was eating a lot less than I thought I was.

Also, I would try to make sure you have a good source of protein for breakfast always. Fruit is great, but you are starting a lot of your days off with sugar. Add some protein everyday to that and I bet it will help.

I'm not an expert, I am still working on my own weight loss goals, but those two things really stuck out to me when I took a look at your food log.

morgansmom02

Cut the sodium and eat MUCH MUCH more!

stanvoodoo

No way are you eating enough, the min is 1200 net, that means after excerise. The only exception is under Dr.s ordrers.

If you don't feed your body you can't lose weight!!! Your bodly needs to get what it needs or it won't let the weight go!!!

Up those calories and try to make them lean protein, fiber and complex carbs.....

You should see an improvement!!!

Best of Luck!!!

angelraguel

fruit for breaky, full of sugars and carbs, which stops fat burning. I would change it to more protein and less carbs. its worked well for me =]. although i am now sick of bacon n eggs for breaky lol and wud love cereal back but i now know how bad cereal is for me =]

Anon4678

I agree, it doesn't look like you're eating enough to support your activity level. Trying eating a bit more and see what happens. Good luck!

Carofab16

I would change your lunch. If you are eating the same thing your body gets used to it... Maybe have smaller meals 5-6 a day...

Kimtucker11

I am no expert by no means. But i have been following Chris Powell's 7 day carb cycle with awesome results so far. And I have only been on it for a week. According to the book, you need protein with EVERY meal. Instead of a banana, try a greek yogurt with your apple. Also, have a snack in between meals....this will equal out to five small meals per day which makes your metabolism burn like an incinerator! And you are going into starvation mode with only 900 + calories. Eat AT LEAST the 1,200; however, my eating habits require 1,500-1,800 daily. But none of them are EMPTY calories.

40tmw

It's interesting that many responses say your calorie intake is too low. Mine is the same (1200 daily); it wil what WFP calculated for me. I have just started but having successful weight loss so far. I've always heard to just change up the diet/exercise when you stall - I am not necessarily sure you want to add more calories. I am no expert and still learning myself. I'd know I'd be frustrated with 3 weeks at the same place, though. Hope you have a break though soon.

HiKaren

Maybe up cals just a little w/ protein... a little less salt.. and some cherries or cherry juice for antiflamatory purposes. You might just be holding on to a little bit a water right now from the exercise, like I do... One more thing... drink the water. Oh yeah... I did see you had 9 glasses. Thats really good.

royaldutchezz

I drink a protein shake in the morning. snack on fruit (bananas, apples, oranges, nectarines) and nuts (pistachios, almonds, and cashews) throughout the day...I have a salad with spritzers as my dressing and a baked or grilled chicken and veggies (mixed, or broccoli) for dinner. I also drink another protein shake after my workout..I'm down 16 lbs since June 12. I only drink water. I don't drink soda or juice..only sporadically.