Calling all food diary critics

GuybrushThreepw00d

Hit me with your opinions. :flowerforyou:

5' 10" male 90kg. Diary is open.
Aiming to lose fat and retain muscle mass. I run, cycle and lift weights.

Christylee76

I peeked at your diary... Sorry I am no help. Alot of the stuff you eat I have never even heard of!

spiregrain

Looks pretty good...

More veggies, more water?

GuybrushThreepw00d

Looks pretty good...

More veggies, more water?

I don't log water.
My lunch today contained "3 portions of veg", normally it's ok i think.

sarahslim100

cut the processed stuff eg. ham. eat apples/pears - low GI

FeebRyan

Stop eating old-el-passo sauces etc they are FULL of salt and if you are eating that much sodium you WILL be retaining weight.

Make your own sauces, buy a slow cooker and get in a load of beans and make your own spicy bean stews if thats what you want to eat

you can freeze it in portions and just microwave it to heat it up, add fresh meat, steaks etc and you are good to go!

Swap rice for brown rice.

LaMujerMasBonitaDelMundo

Your diary looks OK to me especially your protein intake. One thing I can advice is I don't think you need those maximuscle something since you're getting adequate protein sources from whole foods which is a lot better.

HypersonicFitNess

The only thing I noticed is that you do not consistently eat at least 5 servings of fruits and vegetables daily and if you really want to be healthier, you'd make it 5 servings of vegetables and 2-3 of fruit (low glycemic fruits...the one's that spike your blood sugar). The other thing I would incorporate into your diet is more LIVE food (raw vegetables, fruits, nuts & seeds; yes I saw you eat them but they were cooked veggies and I'm guessing the nuts and seeds were roasted not raw).

Your fiber intake is great! You seem to hit around 35-36 which is great!

GuybrushThreepw00d

cut the processed stuff eg. ham. eat apples/pears - low GI

eating the ham for the protein... i hear what you're saying about processed, i'll dig the label out the bin and see how bad it was. Perhaps boiling more of my own ham might be a plan.

my knowledge of GI is pretty much zero, can you explain why it matters?


@LaMujerMasBonitaDelMundo

Your diary looks OK to me especially your protein intake. One thing I can advice is I don't think you need those maximuscle something since you're getting adequate protein sources from whole foods which is a lot better.

I love my protein shakes.... been the best bit i've changed with my diet. I'm aiming for 150g of protein a day, which is pretty tough without them. I'd recommend to everyone that they start taking them. :laugh:

you do not consistently eat at least 5 servings of fruits and vegetables daily
I'm guessing the nuts and seeds were roasted not raw).

You got me there... think i have today.... but i'm actively trying to eat more, sometimes they are in smoothie form.
I do eat raw (not salted or cooked) nuts and seeds. Almonds and sunflower seeds are on my diary.

castlerobber

Looks pretty good overall. One thing you might do is replace most of the processed starchy carbs with veggies (sweet potatoes are good) and low-sugar fruit such as berries and cherries. I saw one fair-sized helping of processed carbs each day--tortillas, gnocchi, white rolls, that sort of thing. Bump up your fat intake a bit to compensate with full-fat dairy instead of fat-free, butter, or olive oil.

GI is glycemic index, a measurement of how much a given amount of a given food raises one's blood sugar. Fats don't raise blood sugar, and proteins raise it very little--mainly if eaten in unusually large amounts without any fat at that meal. Lower-GI carbohydrates will keep blood sugar more stable and require less insulin to process.