Advice on my food diary?

eggonleggs

I've been logging for about a week now, the day I didn't log I cheated on.

It's public so could some one experienced just check it over for me and tell me how I'm doing please?

Many thanks
xxx

NuggetLovesEdie

Not super experienced, but what I see is not nearly enough fruits and vegetables. A lot of white flour. And not enough water.

Try adding whole grains, lots of veggies, some fruits. You'll feel more full and have fewer calories from all the veggies.

Also, eating more protein and more fat will help you feel fuller longer than just carbs.

semperfit1823

LIAR!!! you forgot Tuesday :P I refuse to help and or give advice to the likes of you!

jk agree with what above post has.

and are you vegetarian?

tkillion810

I see a lack of calories, lots of processed foods, and no (or little) dairy. It's recommended that we don't go under 1200 calories a day (for females). Going less than that and our body starts to hang on to what it has because it thinks we are in starvation mode. Add some fruits and veggies and some dairy. Do you like to cook or experiment in the kitchen? It looks like a lot of convenience foods which tend to be high in sodium. Think: food = fuel. Fuel the body with the good stuff.

renamarie77

I agree with the above, but also recommend not skipping meals and to invest in 40 calorie bread. If you're like me, you love those carbs and I'd MUCH rather be able to have 4 pieces of it instead of 2 each day. I've been getting mine at Food City for only $1.59 a loaf. Spread your calories out so you can have more food, if possible, so you're less likely to get hungry. Good luck! You're doing great!

lizziebeth1028

I got to agree with everyone too! And I will also add that you are VERY low with your protein intake as well. You need to add -



For protein - greek yogurt, eggs, dairy/cheese, tuna, chicken, fish, turkey and a good healthy protein shake
Add more fresh fruit and veggies
up your calories to at least 1300- 1400
limit over processed foods such as - cereals and white bread. add whole rolled oatmeal

BurtHuttz

I don't think I saw any food that wasn't processed. Have some fish or a chicken breast. Whole grains and vegetables. Eat more on average so that you don't end up triggering binges.

TavistockToad

Loads more protein.... Chicken, cottage cheese, beans, tuna, eggs, milk etc etc and try and get ur 5 portions of fruit & veg a day.

kristilovescake

This is going to be brutal, but my opinion: you aren’t eating healthy at all. Add a LOT more fruits and vegetables and lean proteins (chicken, egg whites, tofu). I think you’re eating too many processed foods and you should try to make more homemade meals (again full of vegetables). Try adding vegetables into your normal meals (add zucchini to spaghetti, or fresh diced tomatoes, and it’s delicious).

I would also suggest you log every bit of your “cheat” days because you’ll need to know how many calories you actually ate if you have issues losing weight (cheat days can end up being upwards of 4000 calories – which completely sabotages your hard work). Plus I’ve found on my “cheat” days, I eat less horribly if I’m actually logging what I eat.

I think you’re on the right track to making better life choices, but definitely focus on getting more fresh fruits and vegetables and less processed food. It’s important to focus on WHAT you’re eating instead of just how much (calories ARE important, but so is eating healthy to give your body the nutrients it needs). Good luck reaching your goals, feel free to add me if you want more friends on here!

beachgirlinaz

i like this advice! it is what i need to do!

twinketta

Monday looked OK so that`s maybe somewhere for you to start from?

You can have lots more good foods, if you try to stay away from the crisps and stuff?

What works for me is increasing protein, meat, fish, eggs. they will will you up for longer and you can replace the toast with something protein which will help too.

You seem to be eating a lot of gluten (wheat based products) which isn`t a problem if you don`t have a wheat intolerance, but I find that eating a lot of wheat type foods makes me feel bloated.

As others have said, try not to skip meals?

Again what works for me is planning my day in the morning, or maybe the night before if you think it will help you keep on track. If I have a plan to follow then it helps because I know where I am going with food as the day goes along.

When I exercise I can add in something, maybe for you the quavers or crisps or toast?

Any small changes you can make as you begin are a good thing, they can only lead to better things as you learn how your body works.

good luck x

anjoneill

Cut out the crisps and have breakfast instead.

jennaworksout

I agree with other posters, too much white flour, very bland...you need more veggies, fruit and protein in your life

sandrahulleman

My dietitian and nurse have both advised me to eat carbs, protien, and veggies/fruit at each meal. I see that's missing in yours. If you want to friend me, go ahead and then you will see my diary.

I had a check up with the dietitian last week and she reiterated the need for the combination of foods to aid in digestion and proper eating.

bulbadoof

I'd suggest changing your ratios to 40% carbs, 30% fat, 30% protein. Protein and fat are used by your body to build and repair muscles, blood cells, and other important things that keep you running properly, but carbs can only ever provide energy. You can change your nutrient breakdown here: http://www.myfitnesspal.com/account/change_goals_custom

Also, if you start cooking your own meals from basic ingredients, you'll be able to eat a lot more and feel a lot more satisfied with what you eat. You don't have to give up convenience foods completely, but you won't last long eating such a small calorie amount if you don't eat things that nourish your body.

I suggest watching your sodium to help you figure out exactly how many convenience foods you can fit into your day. You can change which nutrients you are monitoring here: http://www.myfitnesspal.com/account/diary_settings

Also, unless you are pretty small already and need to be on 1200 to lose any weight whatsoever, consider bumping yourself up a couple hundred calories. I'm 145, 5'3", 24 years old eating 1400 calories a day, losing weight steadily and very seldom hungry. Play around with your intake a little and figure out what keeps you happy - unless you only have like, 10 pounds to lose, you can probably eat anything under 1600 calories a day and still lose weight. It's more important to make a plan you can stick with than it is to lose weight as fast as possible.

You can add me if you want - I eat a reasonable mix of convenience and homemade foods, my diary is open and complete every day, and I love to brainstorm when it comes to recipes!

castlerobber

Too much floury, sugary, processed high-carbohydrate junk, and not nearly enough protein, fat or veg. You have to eat a certain amount of protein to maintain muscle, else your body will take from ("catabolize") your muscle to meet your other protein needs. You'll lose weight, but not fat. Dietary fat is necessary for fat-soluble vitamins and for making you feel full, among other things. Grains and sugar really aren't required at all--fruit and non-starchy vegetables can provide adequate carbs.

kenazfehu

I agree with most; there isn't a lot of nutrition there. Losing weight is hard work. To be successful, the body needs quality fuel.

My advice:
1) more whole grains, not white
2) drink 2 cups of water between meals
3) more meals (I need 4 per day)
4) more fruits and vegetables; have a fruit or a vegetable with each and every meal, or double up at the next meal
5) more protein

I'm glad you're here working on this.

persephone87

Hovis - Medium Soft White Bread, 2 Slice (40g
Flora - Flora Light (New),
Nestle Cheerios - 30g With Semi-Skimmed Milk
Hovis - Medium Soft White Bread, 4 Slice
Marmite - Spread,
Walkers - Quavers
Kelloggs Special K - Biscuit Moments -
Euro Shopper - Sugar Free Energy Drink
Fanta Zero - Orange

Bread, cereal and crisps? Are you even serious? Can you eat anything that doesnt come out of a box or a packet? Try FRESH food you know that stuff that comes out of the ground of from animals once in a while.

flabulous4

Just had a look at your diary and I don't know how you can stand up...it looks like you're eating a very small amount of food (although it's quite refined carb-y). I'd suggest much more fruit and veg and more low-fat dairy. I would be rumbling all day if I tried to live on the amount you're eating!
How much are you planning to lose, and how quickly?
Good luck!

okidoki7

hiya, having had a quick look through your diary, i can see you have very little in the way of "proper food/meals" you need to sit down and plan some balanced meals for yourself that include proteins,fat,carbs etc....i shouldnt worry too much about macros etc for now, just make sure they're REAL meals...and go from there....

do you need help with meal ideas or budgeting for decent meals etc ?? if so add me and i can help you :happy: