am i eating less or more than i should?

vandire

hello my name is mostafa

and i started a strict diet 4 months ago lost around 45lbs
now i'm between 216-217lbs

thing is i started to feel really hungry right after breakfast and throughout the day, no matter what i eat i feel hungry again in less than a hour. i want to control it and eat the right food if i'm eating something i shouldn't

my food of the day usually is (beans/apple/pears/cucumber/tomato/oatmeal/skim milk/lemon juice/green tea/ nescafe/yogurt/fish)

oatmeal usually 2-3 table spoons/day
skim milk 1-2 cups per day
1 cup of green tea and 1 cup of nescafe per day
two medium plates of boiled bean 1 for lunch and other for dinner
4-6 cucumbers and 1-2 tomatoes throughout the day
either 2 cups of yogurts and 1 apple or 2 apples and 1 cup of yogurt throughout the day

is this enough or too much calories for my 216-217 lbs "height 180cm"

and how to stop feeling constant hunger btw tried gum chewing but i eventually spit it and feel hungry again, green tea and nescafe helps but i don't want to drink a lot of them

anemoneprose

Less... like, waaaay less than you should. I mean, how small/big are these bean dishes?

If you have more protein-rich food (eggs, lean meats, tofu, pulses, cottage cheese), you'll feel more full, and have more energy to get through the day.

I'd have more protein at breakfast, personally.

vandire

hi anemoneprose thanks for the quick answer!

the bean plates is not small it's like 1 cup of beans each plate

my breakfast was 1 plate of bean and 1 egg and 1 tomato and 1-2 cucumbers "in salad"

but i changed it recently to "2 table spoons of oatmeal and 1 cup of milk and 1 apple"

should i switch back to bean breakfast?

anemoneprose

Well, I would 2 tablespoons of oatmeal & some fruit is just not enough! You could have at least a cup of oatmeal, if you wanted.

If you feel better with the egg/bean breakfast, I'd stick with it.

One thing I would say: it would probably be a good idea to include a range of differently coloured vegetables & fruits, to get a fuller range of nutrients. Dark green leafy (spinach, kale) & cruciferous (broccoli) veg; maybe something orange (carrots, peppers, oranges)...

Not all are required at once - hit one new colour every day and you should be good over the course of a week or month

http://www.everydayhealth.com/health-report/diet-nutrition/eating-the-rainbow-for-good-nutrition.aspx

vandire

thanks again anemoneprose i will try different kinds of vegetables as you suggested