Could anyone take a look at my diary :)

melissa112

Hi,
I'm trying to make as many healthy changes as I can. However, I get to around 8pm and find I still have 200-300, sometimes 400 calories left, and as I don't want to be under, I find myself eating a chocolate bar to get it to my limit.

I think I'm overdoing the carbs as well, and even with the chocolate not getting to my fat limit. I know some say that as long as it;s within your calories its ok, and most of my day is healthy, but 400 calories is nearly a quarter of my daily calorie allowance.

I am going to stick with one 100 calorie treat a day, usually a pack of Walkers Baked crisps. I've only been on MFP for a week so there aren't many entries. I was just wondering if anyone would please mind having a quick look and offering some suggestions to get the carbs down and maybe some healthy fat in?

Many thanks!

majope

I see a lot of "diet" stuff in your diary: skimmed milk, extra light Laughing Cow wedges, light mayo, fat-free yogurt. Switch those up to fuller-fat versions and you can easily add a few hundred calories--and feel fuller on the same amount of food, as fat is very satiating. You could also add butter (look for some from grass-fed cows, like Kerrygold) to your toast and have a dip or salad dressing with your carrots.

Don't be afraid of fat--it is absolutely necessary for healthy functioning and vitamin absorption, and as long as you stay within your calorie limit, it cannot and will not make you gain weight. When I look at my macros, I treat the protein and fat goals as minimum, then let the carbs fill in the rest. I think that once you're eating more fat, your carbs will go down naturally. You'll feel fuller, so won't need to snack.

On the subject of feeling fuller, make sure your calories are set to where you need them. A lot of days you're netting under 1200, which can make you hungry and want to snack on its own--and is really hard to sustain long term for most people. Check out In Place of a Road Map for more info on setting healthy goals: http://www.myfitnesspal.com/topics/show/937712-in-place-of-a-road-map-ver-3-0

melissa112

I see a lot of "diet" stuff in your diary: skimmed milk, extra light Laughing Cow wedges, light mayo, fat-free yogurt. Switch those up to fuller-fat versions and you can easily add a few hundred calories--and feel fuller on the same amount of food, as fat is very satiating. You could also add butter (look for some from grass-fed cows, like Kerrygold) to your toast and have a dip or salad dressing with your carrots.

Don't be afraid of fat--it is absolutely necessary for healthy functioning and vitamin absorption, and as long as you stay within your calorie limit, it cannot and will not make you gain weight. When I look at my macros, I treat the protein and fat goals as minimum, then let the carbs fill in the rest. I think that once you're eating more fat, your carbs will go down naturally. You'll feel fuller, so won't need to snack.

On the subject of feeling fuller, make sure your calories are set to where you need them. A lot of days you're netting under 1200, which can make you hungry and want to snack on its own--and is really hard to sustain long term for most people. Check out In Place of a Road Map for more info on setting healthy goals: http://www.myfitnesspal.com/topics/show/937712-in-place-of-a-road-map-ver-3-0

Hi,

Thank you for that! I didn't even think of switching the 'diet' foods. I think I just got into that habit when I lost weight last time. And yes butter would be nice on my toast, instead of having it dry My boiled eggs on toast weren't as enjoyable dry!

I have set my calories using the links you sent me. I did that at the start of last week. My own fault for not eating back up all of my exercise cals. I mentioned on another thread, that I was using runkeeper to record my calories walking for around 4-7 miles a day. I take the total it gives me and halve that amount. I did day 1 of 30DS yesterday and only put down 100 cals for that. Maybe I need to get a HRM.

Thanks for the tips!

rubypond

I know a lot of people say don't eat below your daily calories. Whether it is good or bad if you do, I couldn't tell you, but I will tell you that I never eat the 1200 calories that I am supposed to. I usually end up anywhere from 400-500 calories short for the day.

socajam

What your sodium, some days you are way over.

I have decided as of today to keep fresh pineapple in the fridge for the days when I am low on calories, especially for the hours after 7/8 p.m.

86_Ohms

I know a lot of people say don't eat below your daily calories. Whether it is good or bad if you do, I couldn't tell you, but I will tell you that I never eat the 1200 calories that I am supposed to. I usually end up anywhere from 400-500 calories short for the day.

I'm going to direct you here on what this will do (older topic on the boards):

http://www.myfitnesspal.com/topics/show/3047-700-calories-a-day-and-not-losing

@melissa112

I think you're doing just fine. If anything, watch your sodium levels or else you might get false scale readings from water retention. Those diet meals usually come packed with it for preservative and taste.

Also, if you're not much of a runner, I'd say cut back on the carbs if possible. Doesn't seem appealing to everyone, but maybe 100g-150g max a day. You'll see a more linear weight loss over time IMHO

rubypond

I know a lot of people say don't eat below your daily calories. Whether it is good or bad if you do, I couldn't tell you, but I will tell you that I never eat the 1200 calories that I am supposed to. I usually end up anywhere from 400-500 calories short for the day.

I'm going to direct you here on what this will do (older topic on the boards):

http://www.myfitnesspal.com/topics/show/3047-700-calories-a-day-and-not-losing

@melissa112

I think you're doing just fine. If anything, watch your sodium levels or else you might get false scale readings from water retention. Those diet meals usually come packed with it for preservative and taste.

Also, if you're not much of a runner, I'd say cut back on the carbs if possible. Doesn't seem appealing to everyone, but maybe 100g-150g max a day. You'll see a more linear weight loss over time IMHO

Thank you for that, it was a very interesting article. I just can't eat 1200 calories a day, no matter how hard I try it just won't happen. I think the most I have ever been able to get down is 750 and that was feeling way to full for my taste.

hamasehfallah

I think your daily calorie intake might be too low (i dont know how tall you are though or how much you weigh....) while this would result in weight loss at first you'd eventually stall out

Go here:

http://scoobysworkshop.com/calorie-calculator/


Enter your info (be honest with yourself about activity level, dont over or under estimate). Figure out your TDEE, eat at a 20% deficit of that.

If you are an active individual and you workout, i would suggest changing your Protein/fat/Carb ratio to 30% protein, 40% carb and 30% fat in your MFP settings. Then just eat accordingly to try and fit those macros/calories.

I'd try and steer away from "diet" stuff. Its usually loaded with sodium.

foods you can include to better hit your calories/macros:
protein powders
all natural nut butters
more lean meat
whole eggs
ezekial bread
avocados

i also suggest buying a food scale to get an accurate measure of how much you are eating, as traditional measuring cups usually are over

hamasehfallah

I know a lot of people say don't eat below your daily calories. Whether it is good or bad if you do, I couldn't tell you, but I will tell you that I never eat the 1200 calories that I am supposed to. I usually end up anywhere from 400-500 calories short for the day.

I'm going to direct you here on what this will do (older topic on the boards):

http://www.myfitnesspal.com/topics/show/3047-700-calories-a-day-and-not-losing

@melissa112

I think you're doing just fine. If anything, watch your sodium levels or else you might get false scale readings from water retention. Those diet meals usually come packed with it for preservative and taste.

Also, if you're not much of a runner, I'd say cut back on the carbs if possible. Doesn't seem appealing to everyone, but maybe 100g-150g max a day. You'll see a more linear weight loss over time IMHO

Thank you for that, it was a very interesting article. I just can't eat 1200 calories a day, no matter how hard I try it just won't happen. I think the most I have ever been able to get down is 750 and that was feeling way to full for my taste.

You can't eat over 1200 calories aday? The most you've ever been able to get down is 750? I do not mean this in a rude way AT ALL, but honestly, you did not gain the weight that you are trying to lose by eating only 750 calories a day. 750 calories a day is what 105lb anorexics eat. By eating this much you are just wreaking havoc on your metabolism and once you go back to eating whatever you used to eat, you'll just gain more weight.

I suggest going to the site i listed above to figure out what you REALLY need to be eating, then reverse dieting until you are eating those calories.

86_Ohms

foods you can include to better hit your calories/macros:
protein powders
all natural nut butters
more lean meat
whole eggs
ezekial bread
avocados

Also, try coconut oil and olive oils mixed in with pretty much all your foods. It can go in shakes, cooked with meats/eggs, and salads.

Put a teaspoon of coconut oil in leftovers to get rid of the dry taste of microwaved meat. Really brings it to life again

melissa112

Thanks all for the tips.

I have already calculated my calories, I'm 5'2, 154lbs, and used sedentary as my exercise, and just eat back my exercise cals (6-7 miles walking a day, and 30DS). My BMR was 1273 and TDEE was 1527.6 so with 20% deficit I should be eating 1222, plus any exercise calories back, which i am doing, but just that last 300 cals I need to replace with better choices.

I will add some of the foods you have all suggested to my diary and I should be sorted!

Thank you all!

Springfield_Rocks

I see a lot of "diet" stuff in your diary: skimmed milk, extra light Laughing Cow wedges, light mayo, fat-free yogurt. Switch those up to fuller-fat versions and you can easily add a few hundred calories--and feel fuller on the same amount of food, as fat is very satiating. You could also add butter (look for some from grass-fed cows, like Kerrygold) to your toast and have a dip or salad dressing with your carrots.

Don't be afraid of fat--it is absolutely necessary for healthy functioning and vitamin absorption, and as long as you stay within your calorie limit, it cannot and will not make you gain weight. When I look at my macros, I treat the protein and fat goals as minimum, then let the carbs fill in the rest. I think that once you're eating more fat, your carbs will go down naturally. You'll feel fuller, so won't need to snack.

On the subject of feeling fuller, make sure your calories are set to where you need them. A lot of days you're netting under 1200, which can make you hungry and want to snack on its own--and is really hard to sustain long term for most people. Check out In Place of a Road Map for more info on setting healthy goals: http://www.myfitnesspal.com/topics/show/937712-in-place-of-a-road-map-ver-3-0

^^^^ ALL THIS

Great post!

b4u386

Thanks all for the tips.

I have already calculated my calories, I'm 5'2, 154lbs, and used sedentary as my exercise, and just eat back my exercise cals (6-7 miles walking a day, and 30DS). My BMR was 1273 and TDEE was 1527.6 so with 20% deficit I should be eating 1222, plus any exercise calories back, which i am doing, but just that last 300 cals I need to replace with better choices.

I will add some of the foods you have all suggested to my diary and I should be sorted!

Thank you all!

Which calculator did you use? I just did your calculations and even at 'sedentary' (which noone should use unless in bed all day) your BMR is 1512.9 and your TDEE is around 1800. Also, as you don't have a lot to lose you should probably be eating at a 15% deficit rather than a 20%.

I only say all of this because our stats are very similar, and I'm at 1550 (and eat back exercise calories on top of that).

Add nuts and natural peanut butter to your diet.

Requiembell

I know a lot of people say don't eat below your daily calories. Whether it is good or bad if you do, I couldn't tell you, but I will tell you that I never eat the 1200 calories that I am supposed to. I usually end up anywhere from 400-500 calories short for the day.

I'm going to direct you here on what this will do (older topic on the boards):

http://www.myfitnesspal.com/topics/show/3047-700-calories-a-day-and-not-losing

@melissa112

I think you're doing just fine. If anything, watch your sodium levels or else you might get false scale readings from water retention. Those diet meals usually come packed with it for preservative and taste.

Also, if you're not much of a runner, I'd say cut back on the carbs if possible. Doesn't seem appealing to everyone, but maybe 100g-150g max a day. You'll see a more linear weight loss over time IMHO

Thank you for that, it was a very interesting article. I just can't eat 1200 calories a day, no matter how hard I try it just won't happen. I think the most I have ever been able to get down is 750 and that was feeling way to full for my taste.

You can't eat over 1200 calories aday? The most you've ever been able to get down is 750? I do not mean this in a rude way AT ALL, but honestly, you did not gain the weight that you are trying to lose by eating only 750 calories a day. 750 calories a day is what 105lb anorexics eat. By eating this much you are just wreaking havoc on your metabolism and once you go back to eating whatever you used to eat, you'll just gain more weight.

I suggest going to the site i listed above to figure out what you REALLY need to be eating, then reverse dieting until you are eating those calories.

pay attention to this post. this girl knows what she is saying. it is dead right on.

freebird777

I just recently went to see a nutritionist, and she changed my mind completely about "fat free" or "lowfat" dairy and other misc. foods. For the past week, I've not only changed to full fat versions of those foods (in moderation of course), but I've also included more nutritionally dense foods such as rolled oats for bfast instead of fat free yogurt, sweet potatoes, salads packed with different toppings, homemade dressings, etc. I can easily hit 1700 now...and on whole, healthy foods. Tons of fruit, veggies, natural grains, and lean protein. It can be done! And you will feel so much more fantastic than when eating diet foods.

melissa112

I know a lot of people say don't eat below your daily calories. Whether it is good or bad if you do, I couldn't tell you, but I will tell you that I never eat the 1200 calories that I am supposed to. I usually end up anywhere from 400-500 calories short for the day.

I'm going to direct you here on what this will do (older topic on the boards):

http://www.myfitnesspal.com/topics/show/3047-700-calories-a-day-and-not-losing

@melissa112

I think you're doing just fine. If anything, watch your sodium levels or else you might get false scale readings from water retention. Those diet meals usually come packed with it for preservative and taste.

Also, if you're not much of a runner, I'd say cut back on the carbs if possible. Doesn't seem appealing to everyone, but maybe 100g-150g max a day. You'll see a more linear weight loss over time IMHO

Thank you for that, it was a very interesting article. I just can't eat 1200 calories a day, no matter how hard I try it just won't happen. I think the most I have ever been able to get down is 750 and that was feeling way to full for my taste.

You can't eat over 1200 calories aday? The most you've ever been able to get down is 750? I do not mean this in a rude way AT ALL, but honestly, you did not gain the weight that you are trying to lose by eating only 750 calories a day. 750 calories a day is what 105lb anorexics eat. By eating this much you are just wreaking havoc on your metabolism and once you go back to eating whatever you used to eat, you'll just gain more weight.

I suggest going to the site i listed above to figure out what you REALLY need to be eating, then reverse dieting until you are eating those calories.

pay attention to this post. this girl knows what she is saying. it is dead right on.

Thanks but I don't think she was replying to me Just to the other person who couldn't eat more than 750 cals a day.

melissa112

Thanks all for the tips.

I have already calculated my calories, I'm 5'2, 154lbs, and used sedentary as my exercise, and just eat back my exercise cals (6-7 miles walking a day, and 30DS). My BMR was 1273 and TDEE was 1527.6 so with 20% deficit I should be eating 1222, plus any exercise calories back, which i am doing, but just that last 300 cals I need to replace with better choices.

I will add some of the foods you have all suggested to my diary and I should be sorted!

Thank you all!

Which calculator did you use? I just did your calculations and even at 'sedentary' (which noone should use unless in bed all day) your BMR is 1512.9 and your TDEE is around 1800. Also, as you don't have a lot to lose you should probably be eating at a 15% deficit rather than a 20%.

I only say all of this because our stats are very similar, and I'm at 1550 (and eat back exercise calories on top of that).

Add nuts and natural peanut butter to your diet.

I only used sedentary as I wasn't too sure on my activity level, and I would rather use sedentary and eat back the exercise calories because I can calculate them more accurately than just saying I am a certain activity level if that makes sense? My activities vary from day to day, 4 days I week I walk 6-7 miles and am doing 30DS. 2 days I only walk 3 miles and do 30DS, one day I don't do anything.

I used the fat2fit ratio, but as I know my body fat is around 40% I could enter that, and my BMR came to 1273? I'd hate to be doing it wrong.

melissa112

I just recently went to see a nutritionist, and she changed my mind completely about "fat free" or "lowfat" dairy and other misc. foods. For the past week, I've not only changed to full fat versions of those foods (in moderation of course), but I've also included more nutritionally dense foods such as rolled oats for bfast instead of fat free yogurt, sweet potatoes, salads packed with different toppings, homemade dressings, etc. I can easily hit 1700 now...and on whole, healthy foods. Tons of fruit, veggies, natural grains, and lean protein. It can be done! And you will feel so much more fantastic than when eating diet foods.

I think I am going to change also, after the advice on here. What other nutrionally dense foods did your nutritionist suggest if you don;t mind me asking

BamaBreezeNSaltAire

I see a lot of "diet" stuff in your diary: skimmed milk, extra light Laughing Cow wedges, light mayo, fat-free yogurt. Switch those up to fuller-fat versions and you can easily add a few hundred calories--and feel fuller on the same amount of food, as fat is very satiating. You could also add butter (look for some from grass-fed cows, like Kerrygold) to your toast and have a dip or salad dressing with your carrots.

Don't be afraid of fat--it is absolutely necessary for healthy functioning and vitamin absorption, and as long as you stay within your calorie limit, it cannot and will not make you gain weight. When I look at my macros, I treat the protein and fat goals as minimum, then let the carbs fill in the rest. I think that once you're eating more fat, your carbs will go down naturally. You'll feel fuller, so won't need to snack.

On the subject of feeling fuller, make sure your calories are set to where you need them. A lot of days you're netting under 1200, which can make you hungry and want to snack on its own--and is really hard to sustain long term for most people. Check out In Place of a Road Map for more info on setting healthy goals: http://www.myfitnesspal.com/topics/show/937712-in-place-of-a-road-map-ver-3-0

Lots of great input here already. You might have to read it more than once to fully understand it but this is great information to go by. Learn, and apply it! Good luck!

skinnydreams19

I definitely recommend adding healthy fats (nuts, nut butters, olive oil) to let you reach your calorie goal and eat back your exercise calories in a more healthful way than adding candy. Dark chocolate is also a good option if you're craving chocolate and want a healthier fix!

xiamjackie

I see that you eat a banana almost every day with breakfast. If you add tbsp of peanut butter to that banana it would not only be delicious, but would give you about an extra 80-100 calories (depending on brand) with healthy fats and some protein I am usually over on carbs and way under on fat as well. Over the past couple of days I have been really trying to get better at getting healthy fats in. I believe my diary is open if you want any ideas. Good luck!

MaxxieTibbyMom

Melissa,

I noticed you are eating quite a bit processed food last 5 days (I only looked that far) and under recommended fiber intake often. Even though you are under your calorie goal, it does not look like a balanced/healthy diet to me. Remember that it is not just calories, it should be about health and balance. Here is an idea that you could consider, this is also my daily eating/cooking guideline from Dr. Wahls as well as "Fast Track Diet". More information to follow later for both, but this plan actually has a lot of food and you should meet your calorie intake goals and being balanced -

3 cups of green (any green vegetables, spinach, beet green, kale, etc.)
3 cups of sulfur (anything in cabbage family, onion, garlic, mushroom family)
3 cups of color (berries, carrots, beets, etc.)
1-3 serving of lean meat, depends on your activity level.

Dr. Wahls (http://www.thewahlsfoundation.com/) healed herself from multiple sclerosis by following a much more restricted version of this diet, even more restricted than Paleo style. It is worth following if you don’t mind the cooking. I can’t yet give up my cupcakes and baking, so I am not going full-on with her recommendation yet.

Fast Track Diet is not exactly a “diet”, it serves more like food choice guideline. The core of this guideline is the same as I listed above, plus many other details and you can look it up online. Or you can message me and I will send you the full plan.

I hope this helps you make healthier food choice and let me know if you have any questions. Good luck & be healthy!!

melissa112

Thanks all,

On the shopping list for tonight, peanut butter! I hardly ever have that, so not sure what you all mean by natural? Is that different to the regular jars of it? I'll have to look around and i'm sure I'll find it!

Thank you for the tips. I know I should keep away from the processed food. You should see my eating habits before the past 2 weeks, they were shocking! Am I better eating natural yogurt (full fat ) than things like 0% activia etc that have flavours?

Riverhwang, thanks for the recommendation. Is that suggestion for each meal? Or throughout the day?

Requiembell

Natural PB has peanuts and salt in it. Others have a whole list of things in them.

VegKate

Thanks all,

On the shopping list for tonight, peanut butter! I hardly ever have that, so not sure what you all mean by natural? Is that different to the regular jars of it? I'll have to look around and i'm sure I'll find it!

Thank you for the tips. I know I should keep away from the processed food. You should see my eating habits before the past 2 weeks, they were shocking! Am I better eating natural yogurt (full fat ) than things like 0% activia etc that have flavours?

Riverhwang, thanks for the recommendation. Is that suggestion for each meal? Or throughout the day?

"natural" on packaged foods does not have a standard definition. For myself, I look for peanut butters with as few ingredients as possible that are low in salt and sugar. Some of them add a lot of sugar and salt. I have in the past found (with some difficulty) peanut butter where the only ingredient is peanuts. That's what I shoot for and what I consider "natural".

VegKate

Thanks all,

On the shopping list for tonight, peanut butter! I hardly ever have that, so not sure what you all mean by natural? Is that different to the regular jars of it? I'll have to look around and i'm sure I'll find it!

Thank you for the tips. I know I should keep away from the processed food. You should see my eating habits before the past 2 weeks, they were shocking! Am I better eating natural yogurt (full fat ) than things like 0% activia etc that have flavours?

Riverhwang, thanks for the recommendation. Is that suggestion for each meal? Or throughout the day?

"natural" on packaged foods does not have a standard definition. For myself, I look for peanut butters with as few ingredients as possible that are low in salt and sugar. Some of them add a lot of sugar and salt. I have in the past found (with some difficulty) peanut butter where the only ingredient is peanuts. That's what I shoot for and what I consider "natural".

freebird777

I just recently went to see a nutritionist, and she changed my mind completely about "fat free" or "lowfat" dairy and other misc. foods. For the past week, I've not only changed to full fat versions of those foods (in moderation of course), but I've also included more nutritionally dense foods such as rolled oats for bfast instead of fat free yogurt, sweet potatoes, salads packed with different toppings, homemade dressings, etc. I can easily hit 1700 now...and on whole, healthy foods. Tons of fruit, veggies, natural grains, and lean protein. It can be done! And you will feel so much more fantastic than when eating diet foods.

I think I am going to change also, after the advice on here. What other nutrionally dense foods did your nutritionist suggest if you don;t mind me asking

No problem I'm looking through some of the recipes she gave me right now...lots of nuts, seeds (roasted sunflower seeds are SO YUMMY on salads), avocados, salmon and other higher fat fishes, different kinds of whole grains like quinoa and bulgur are higher in cals but oh so healthy and good for you. I've found that making my own olive oil based dressings is a healthy way to add some cals too. Hope this helps! P.S., my diary is open if you want to check it out...I've been following her advice since last Wednesday.

MaxxieTibbyMom

Melissa,

The 3 cups of food are for ALL day, and that is a lot of food. Note that the three cups are for raw vegetables, so cut it to 1.5 cup for cooked ones. You can find more detail in her TED talk. Just search TED + Dr. Wahls + MS. That should take you there.

Do you own a food processor/grinder? If so, I suggest you make your own peanut butter. It is healthier and REALLY easy. To make about 2 cups of peanut butter, grind up 2 1/2 cups of peanuts in food processor/grinder (I like salted and roasted, experience with the ones available to you), add about 2 tbsp vegetable oil (avoid olive oil, add enough for the consistency you want), adjust taste with honey/sugar and/or salt. Save them in airtight container for about 2 weeks in refrigerator. You just made first batch of homemade peanut butter!!

Hope that helps

River

melissa112

Thanks I'll take a look at her stuff, and I do have processor I'm going to go shopping tonight to buy some healthy nuts/seeds etc!