Can people with diet knowledge look at my food log?
Luv108
Posts: 18
Hi! I posted a question last week in general about what to do when hungry all of the time and I got alot of great responses, but I realized my food log was private. I now opened my food log to the public. I just planned my meals for the week and I'm wondering if anyone would be able to take a look at it and see if they think it is a good plan. I am 5'4 and 171 lbs right now. I put in that I am moderately active and set for losing 1 lb per week. I've decided to eat most of my workout calories back as I get hungry if I don't. Thanks!!!:happy:
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Replies
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Looks pretty good to me.0
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Thanks so much for looking! It is nice to have feedback
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I am a bit worried about this stuff you are drinking instead of milk - why do they add corn syrup?
I use skimmed milk.
I have given up bread - except for occasional Saturday lunchtime treat - because it falls into the same class as the Chinese meal cliche - i.e. for all those calories after half an hour I want another, so I pig out on green stuff (e.g celery) instead .
My diary is open if you want a look. The brands are different because I am in Great Britain.0 -
Hey, so I am not an expert or a nutritionist, but I do have a vast amount of knowledge in regards to nutrition and healthy eating. From looking at your food diary, you are doing a great job. If I were to give you any advice I would tell you to decrease the calorie consumption at your noon and evening meal. Think of your snack as mini meals, so instead of only consuming between 100-150 calories during your snack time, try to consume between 250-300 hundred. Ideally you should eat 5-6 "meals" a day that are each between 250-300 calories. These meals should be 2-3 hours apart. Start eating around 7 in the morning, don't eat past 7 in the eveing. Also, try to make sure you have between 1-2 servings of fruit or veggies at every "meal" as well as one serving of protein, this doesn't always workout, but it is something to strive for. Hope this helps, keep up the good work!0
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private profile-can't look.......0
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private profile-can't look.......
Diary is open though.0 -
Hey, so I am not an expert or a nutritionist, but I do have a vast amount of knowledge in regards to nutrition and healthy eating. From looking at your food diary, you are doing a great job. If I were to give you any advice I would tell you to decrease the calorie consumption at your noon and evening meal. Think of your snack as mini meals, so instead of only consuming between 100-150 calories during your snack time, try to consume between 250-300 hundred. Ideally you should eat 5-6 "meals" a day that are each between 250-300 calories. These meals should be 2-3 hours apart. Start eating around 7 in the morning, don't eat past 7 in the eveing. Also, try to make sure you have between 1-2 servings of fruit or veggies at every "meal" as well as one serving of protein, this doesn't always workout, but it is something to strive for. Hope this helps, keep up the good work!
Lots of evidence to prove it doesn't matter when you eat, just your over all calories. Eat when it works for you and you need it. Also doesn't matter what time you stop or start eating. I never have worried about that and have done well. I know I snack late at night so keep calories for that.
In my opinion the carbs are running high... Could get away with a little more protein. See how your weight loss goes.. If it's slow then drop some carbs and add some more protein.
It's all about seeing what works for you. Lots of trial and error! I do 120g protein and 120g carbs. Find it keeps me full and satisfied and is good for my weight loss.
Stick to your plan and see how it goes... Adjust if necessary on the number. X0 -
Hey, so I am not an expert or a nutritionist, but I do have a vast amount of knowledge in regards to nutrition and healthy eating. From looking at your food diary, you are doing a great job. If I were to give you any advice I would tell you to decrease the calorie consumption at your noon and evening meal. Think of your snack as mini meals, so instead of only consuming between 100-150 calories during your snack time, try to consume between 250-300 hundred. Ideally you should eat 5-6 "meals" a day that are each between 250-300 calories. These meals should be 2-3 hours apart. Start eating around 7 in the morning, don't eat past 7 in the eveing. Also, try to make sure you have between 1-2 servings of fruit or veggies at every "meal" as well as one serving of protein, this doesn't always workout, but it is something to strive for. Hope this helps, keep up the good work!
A calorie is a calorie is a calorie. It doesn't matter if you eat three 500 calorie meals a day or six 250 calorie meals a day, it's a myth that you NEED to eat five to six times a day for weight loss.
The same for eating after a certain time of night. You're not a mogwai.0 -
Hi! I posted a question last week in general about what to do when hungry all of the time and I got alot of great responses, but I realized my food log was private. I now opened my food log to the public. I just planned my meals for the week and I'm wondering if anyone would be able to take a look at it and see if they think it is a good plan. I am 5'4 and 171 lbs right now. I put in that I am moderately active and set for losing 1 lb per week. I've decided to eat most of my workout calories back as I get hungry if I don't. Thanks!!!:happy:
You are going to get different comments and opinions based on our own "expertise." If you want a knowledgeable recommendation, a nutritionist would be more qualified.
From my point of view, your protein intake is too low and your carbs are too high, and I would also recommend that you eat more fruits and track your sodium. But this is my personal opinion because I keep my carbs around or less than 150 and my protein above 100/day, and some other folks may not agree with it. Just do what feels better for you and what gives you results. Sometimes we need to play around within the calories and macros to get the results that you want.
I wish you the best.0 -
Hey, so I am not an expert or a nutritionist, but I do have a vast amount of knowledge in regards to nutrition and healthy eating. From looking at your food diary, you are doing a great job. If I were to give you any advice I would tell you to decrease the calorie consumption at your noon and evening meal. Think of your snack as mini meals, so instead of only consuming between 100-150 calories during your snack time, try to consume between 250-300 hundred. Ideally you should eat 5-6 "meals" a day that are each between 250-300 calories. These meals should be 2-3 hours apart. Start eating around 7 in the morning, don't eat past 7 in the eveing. Also, try to make sure you have between 1-2 servings of fruit or veggies at every "meal" as well as one serving of protein, this doesn't always workout, but it is something to strive for. Hope this helps, keep up the good work!
It doesn't matter the amount of calories she has for snack or the time she eats.
I went back to 1/4 and you have done a great job adding me vegetables to your day. You could aim to get more protein in. MFP protein is more a minimum than a goal number. It also might be beneficial to start tracking your water intake.0 -
Just a personal tip: if you find yourself hungry, I'd suggest increasing your protein. It looks like you are using the detault macro settings that MFP gives you, but I found I was starving all the time when I ate like that.
I changed my carb/protein/fat breakdown to 40/30/30 and immediately felt a billion times better, and never hungry. While I don't always get to my goals, I certainly do much better than before.
Just a suggestion, everyone is different. 0 -
I'd second what denezy said. I've found i've been most sucessful when I eat more protein / fat than carbs. I seem to feel better when eating about 100 grams of carbs a day. but try and keep them 100-150 a day. I'm not always sucessful at that, but it seems to work better for me.0
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you have a lot of soy going on there and are frequently over on protein. i would tweak your choices, swap your soy milk for almond milk and your whey protein powder for hemp protein powder - you can get both at trader joes. try it out and see how it works for you. im not a big fan of the zone bars myself. too much junk in them. i try to eat whole foods as often as possible from the garden not the lab. its working for me. good luck to you ya my lady.0
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you'll probably get a lot of different answers, hopefully all of which will be good. being a person who finds myself hungry pretty frequently, and surprisingly quickly after meals, i have started adding much more healthy fat into my diet. avocado, hard boiled eggs, nuts, nut butters, and seeds. i'll aim for nearly 50% fats at lunchtime, then spread the rest of the fat cals out between lunch, dinner, and snacks. i've found that if i make the bulk of my lunch calories from fat, it holds me over to dinner really well.0
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Hey, so I am not an expert or a nutritionist, but I do have a vast amount of knowledge in regards to nutrition and healthy eating. From looking at your food diary, you are doing a great job. If I were to give you any advice I would tell you to decrease the calorie consumption at your noon and evening meal. Think of your snack as mini meals, so instead of only consuming between 100-150 calories during your snack time, try to consume between 250-300 hundred. Ideally you should eat 5-6 "meals" a day that are each between 250-300 calories. These meals should be 2-3 hours apart. Start eating around 7 in the morning, don't eat past 7 in the eveing. Also, try to make sure you have between 1-2 servings of fruit or veggies at every "meal" as well as one serving of protein, this doesn't always workout, but it is something to strive for. Hope this helps, keep up the good work!
No....to all of this except having vegetables or fruit, and protein at every meal....also, some fats are important.0 -
I'm trying to lower my fat intake rather than lower carbs as I try to exercise as much as I can. "Recommended" values for protein are anywhere from 10%-30% of your total calorie intake, or about 0.9 times your weight in kg, slightly more if you are trying to build a lot of muscle, but if you are exercising, carbs are the easiest and most efficient fuel (complex is obviously better than sugar). Fat should be between 20-35% of calories.
http://www.health.gov/dietaryguidelines/dga2010/DietaryGuidelines2010.pdf0 -
you have a lot of soy going on there and are frequently over on protein. i would tweak your choices, swap your soy milk for almond milk and your whey protein powder for hemp protein powder - you can get both at trader joes. try it out and see how it works for you. im not a big fan of the zone bars myself. too much junk in them. i try to eat whole foods as often as possible from the garden not the lab. its working for me. good luck to you ya my lady.
Going over your protein is not a big deal. In fact, I wonder if the OP has set their macros up to fit their body or not. Whey protein is fine. And I don't see what the big deal with soy is. It's okay. There are nations that have been eating the stuff for centuries.
Basically, OP - stick with what works for YOU. if soy products, whey protein, bread, and the occasional junk is getting you along on your weight loss goals - then okay. You don't have to deprive yourself of anything that you've been okay with. There is no absolute RIGHT way to get fit and healthy.
For more information about fitness and nutrition, I highly suggest checking out and joining this group:
http://www.myfitnesspal.com/groups/home/10118-eat-train-progress
Read all the stickies. It's great information to know.
For info about your macros (proteins/fats/carbs) - check out this link. It will give you the formula to figure out your #s and also how to custom change them in MFP:
http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets0 -
My suggestion is to track fiber intake as well. And get your fiber from fresh fruits and vegetables. And avoid processed foods. You will want to eat nutrient rich foods for the calories you are consuming.
Good luck on your healthy lifestyle journey.
Renny0 -
all well and good but extra protein if your body cant use it just gets pooped right out. its a waste of money. since we all know protein is the most expensive form of food. either way. over abundance of soy as a filler in most of our food supply can mess with the endocrine and hormone system. that over abundance in every thing else we eat (because manufactures load our food (and feed the animals we eat) with soy and corn because its cheap) means there's a ton of isoflavones in our bodies with out us even choosing soy products to eat, like tofu, and soy milk. and what have you. that's just my own personal reason that i don't eat soy daily. i eat it as a treat. we already have too much of it with out even knowing it.
- nutritionist.0 -
I would watch carbs closer.. seems high to me?? And also track salt and fiber..
Also.. i don't understand the point of all the half and half?
I would suggest more whole fruits and veggies and less processed foods.. although I'll admit to not knowing what some of the items on your diary are.0 -
I see your average calorie intake is around 1,800. For someone that is 5'4 that is a little high. I would recommend dropping it to the most 1,600( Even though 1,200-1,500 would be ideal. You can also try to reserve 1,800-1900 calories for one day only . You seem to be eating mostly healthy for the most part though. I would try to eat more fruits and vegetables and try to cut down on the carbs to either one meal a day or just for the weekend for maximum weight lost. These foods are not only healthy, but they also satisfy hunger. Also try incorporating more fiber in your diet(which many fruits/vegetables again) will do. Nuts make a great snack, satisfy hunger and have high fiber.0
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Thanks so much to everyone for looking at my food log and for all of your advice! I've just been going with the mfp advice with the carbs and protein, I always thought I was getting too much protein. It is great to see so many of you making alot of progress with more protein and less carbs. I think I will try to lower my carbs next week and try to add more veggies in. I recently had some dental work done, so it is hard for me to eat raw veggies right now. And I share a house with my sister who hates the smell of cooked vegetables. Ha! I love vegetables, I'll have to figure out a better way to fit them in. I'm set at 1500 calories, one person thought that it was too much to eat back my calories making it 1800 when I work out. Does anyone else think this is too high? Should I not eat the calories back? Thanks so much!!0
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Oh I am looking again and think maybe I can cut out the nutrition bar before my morning workout. I go at 4:30am. I always feel like I need to eat before I go, I feel afraid of tiring out or something. Does anyone else work out right when they wake up? Does anyone go to the gym on empty stomach in the morning? Thanks!0
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The world is your oyster on this.
If you try training on an empty stomach and don't find yourself feeling light-headed nor wooozy then okay - see if it gets scale-related results.
If, however, you have no energy and feel droopy before you finish your usual work-out then your body is telling you it needs that calorie hit to "prime the pump" so you can work off the bar plus whatever more you do once the stored energy gets mobilised.
You probably know that you store instant fuel in muscles then short term storage as glycogen and then you get at the fat.
Starving yourself so you have to use stored fat in the absence of anything else is not a good plan - a bit too much like The Burma Railway for a healthy long-term plan.
Anyway, WHAT is that stuff you drink iin place of milk?0 -
Hey, so I am not an expert or a nutritionist, but I do have a vast amount of knowledge in regards to nutrition and healthy eating. From looking at your food diary, you are doing a great job. If I were to give you any advice I would tell you to decrease the calorie consumption at your noon and evening meal. Think of your snack as mini meals, so instead of only consuming between 100-150 calories during your snack time, try to consume between 250-300 hundred. Ideally you should eat 5-6 "meals" a day that are each between 250-300 calories. These meals should be 2-3 hours apart. Start eating around 7 in the morning, don't eat past 7 in the eveing. Also, try to make sure you have between 1-2 servings of fruit or veggies at every "meal" as well as one serving of protein, this doesn't always workout, but it is something to strive for. Hope this helps, keep up the good work!
Agree!0 -
Overall I think it looks pretty good0
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Hi! I posted a question last week in general about what to do when hungry all of the time and I got alot of great responses, but I realized my food log was private. I now opened my food log to the public. I just planned my meals for the week and I'm wondering if anyone would be able to take a look at it and see if they think it is a good plan. I am 5'4 and 171 lbs right now. I put in that I am moderately active and set for losing 1 lb per week. I've decided to eat most of my workout calories back as I get hungry if I don't. Thanks!!!:happy:
Looks like you don't eat meat. You have a good base of fiber in your diet but it could be higher. The processed foods you are eating are giving you over twice the sodium recommended currently (1500mg). To feel fuller and to lose weight quickly you might want to consider upping your veggie content significantly for very few calories. You may want to try the Eat to Live approach. (www.drfuhrman.com) I switched to that for health reasons and have never felt fuller with the limited number of calories that I eat. I eat huge amounts of veggies in stir frys, salads, and soups, and smoothies. I also never realized that I didn't have to feel tired any more or watch the clock for my next feeding! You could easily tweak your diet as you are half way there already. Diet consists of fresh veggies & fruit, cooked dried beans, nuts & seeds, and limited quantities of animal products if you like. I am seriously never hungry and I don't need to worry about having snacks anymore to see me through the day.0 -
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I o not usually eat back my calories.I do use them as needed for special meals and like you said, to keep from being hungry. Your diary is so healthy, I don,t know how much you have to lose,but just seeing what you are eating I think you are on the right track. I would lower my calories just a bit,and continue to exercise.good luck0
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