Tips on Food Diary.

Tina0926

Hi!

I have PCOS and I was wondering if anyone would like to take a minute to give me tips on my diary. I know it's not perfect...especially on superbowl sunday...but I would enjoy some feedback! Thanks!

CaffeinatedConfectionist

I don't know much about PCOS, so I can't give any tips that specifically relate to that, but when I look at your diary the main and most concerning thing that I see is how much and how consistently you are under your calorie goal - it seems like you're almost always at least 500-1000 calories under, and many days you don't even gross, much less net, 1,000 calories. Eating only 950 calories and then burning off 875 of those through exercise, like you did last Tuesday, is NOT healthy, and this seems to be a regular trend. I'm surprised you aren't tired and grouchy all the time - I sure would be! You're also setting yourself up to lose a ton of muscle/lean body mass. Your calorie goal is set at 1500, so you should be NETTING this, which involves also eating back your exercise calories. I can't see what you do for exercise, but I'd recommend doing some strength training if you aren't already, which will help you retain muscle.

It also looks like you rely rather heavily on snack bars and shakes in lieu of actual meals, especially lately. Some of your snacks, like the almonds and the yogurt, are a good start, but you also eat a lot of prepackaged, processed food and fast food. You might want to start tracking your sodium, as the amount of sodium in the Potbelly's, McDonalds, Taco Bell, frozen pizzas, etc, may surprise you. You eat a fair amount of vegetables, especially looking further back in your diary, but a lot of it is iceburg lettuce, small amounts of radishes, things like that. You might want to try adding a greater variety of vegetables, especially nutrient-dense things like asparagus, squash, dark, leafy greens, carrots, sweet potatoes, etc. And, of course, the beets and avocados that you have been eating are great! Legumes, whole grains, eggs, etc are also great nutritional sources, which you don't seem to consume much of. You get a fair amount of protein from fish, poultry, and meat, which is great! Stick with the dairy, the nuts, the animal proteins, try to add in more fruit and vegetables and other whole foods, and try to cut out most of the prepackaged/fast food - you'll get a whole lot more bang for your buck.

But again, and most importantly, EAT MORE! You can still lose weight without depriving yourself. :flowerforyou:

Tina0926

I totally agree! I'm going to Modify. I just met with a trainer and I really thought it was calories in vs calories out until he explained that I was wrong:-) thank you for taking the time to write such a in depth post. Pcos is a hormone syndrome, I'm working with the dr to get it figured out but the effects such for me. Anyways, I will take more time preparing some meals and get it all worked out. I've very dedicated to this and working out:-) again, thank you!! Even though I look at it and think its going good, a fresh pair of eyes has really helped.

CaffeinatedConfectionist

Awesome, sounds like you're definitely on the right track! From what I've read from other people, PCOS is definitely a struggle, so kudos for sticking with it! I am glad you have the support of a doctor and a trainer, too. Best of luck to you!