Feeling brave : critics wanted
mrskatiepowell
Posts: 68
Hi everyone,
I'm enjoying the support and knowledge shared on MFP and I now want to move onto the next level - I'm looking for some constructive criticism on my food diary.
It's very same same and I'm sure there are huge areas for improvement.
Anyone who can offer some guidance, please do!
My goal is to get to around 140lb - 145lb and maintain that through good diet and exercise.
Kate
I'm enjoying the support and knowledge shared on MFP and I now want to move onto the next level - I'm looking for some constructive criticism on my food diary.
It's very same same and I'm sure there are huge areas for improvement.
Anyone who can offer some guidance, please do!
My goal is to get to around 140lb - 145lb and maintain that through good diet and exercise.
Kate
0
Replies
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Your Diary is closed :-(0
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Your Diary is closed :-(
Ooops! Try now.0 -
protein looks low to me
minimal exercise
a fair few days in a row at too low calories IMO.
I only looked at macros not specific foods. Make sure you eat you're veggies. (and some fruit)0 -
Try increasing protein and eating more fruit. It looks like you're regularly under your calorie goals, so you have room to add the fruit in. Please don't forget to hit your calorie goals since your weight loss goal is already factored in.
Also, you're diet seems fairly inconsistent. Try getting in the habit of eating your meals and snacks consistently (whenever and however many is right for you) and see if you can fuel your body the same way most days.
This is all my opinion, and I am not anywhere close to an expert. I have been using MFP for around 7 months though.0 -
That's weird - my diary always shows I've gone over protein...0
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That's weird - my diary always shows I've gone over protein...
They mean you've got your protein set too low. The default is 15%, when it should probably be a bit higher (20-30% is common). Maybe try upping it in the custm settings for a little while and see if it helps you feel more satisfied.0 -
Are you doing the 5:2 diet? Some days seem to be about 500 calories as they would be for this eating plan. If you are, you may need to eat a bit more on non-fasting days.0
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You dont seem to eat enough calories in your meals and fill the calories with lots of snacks or you overdo it in one meal and skimp on others.
I'm just wondering, do you feel hungry through out the day? Do you feel like you are not achieving the results you want? If so, having more substantial meals would fix that. I know I would be starving all day if breakfast and lunch was such low calories that I would go insane waiting for dinner to come.0 -
That's weird - my diary always shows I've gone over protein...
They mean you've got your protein set too low. The default is 15%, when it should probably be a bit higher (20-30% is common). Maybe try upping it in the custm settings for a little while and see if it helps you feel more satisfied.
1. Where do you find those settings? I'm not seeing them
2. How do you determine appropriate ratios? Trial and error?0 -
To change your macros go to the Home Page, choose Goals, and select the custom option. When I was lifting I did 40/30/30 (Carbs/Protein/Fats) which I read in many reliable resources. Now that I'm not lifting heavy and focusing on cardio (but still doign resistance training) I aim for 20-25% protein and try to get it all from food sources rather than protein shakes. It really is trial and error - I've learned that I feel more satisfied eating more protein, plus it helps me focus on choosing better carbs.0
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Thank you! I feel better with more protein in my diet as well, I've been consistently going over the recommendation; thought I was doing something wrong. Off to change it!To change your macros go to the Home Page, choose Goals, and select the custom option. When I was lifting I did 40/30/30 (Carbs/Protein/Fats) which I read in many reliable resources. Now that I'm not lifting heavy and focusing on cardio (but still doign resistance training) I aim for 20-25% protein and try to get it all from food sources rather than protein shakes. It really is trial and error - I've learned that I feel more satisfied eating more protein, plus it helps me focus on choosing better carbs.0 -
I am doing 5:2 yes
I eat when I'm hungry - not when a clock dictates
On a weekend I do skip meals if I know I'm going out to ensure I can still stick to my goals but enjoy myself socially.
I'm shocked at the protein comments as I eat eggs, cottage cheese, turkey and Greek yogurt daily...
Thanks for the comments though 0 -
It's worth noting that i am down from 200+lbs originally0
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It's worth noting that i am down from 200+lbs originally
when was the last time you had a diet break? Long term calorie restriction will slow the metabolism so you're actual TDEE could be a bit lower than what the calculators would expect.0 -
Me too. I actually pulled my diary up today for the dietary manager at work today to look at. thanks for the info!0
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add me i'll be as blatenly honest as you like 0
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Hi Kate,
What specifically did you want from people?
There is no right or wrong way to eat. We all know what is healthy right? All that matters for weight loss is calories. All that matters for health is learning to eat what makes you strong and fuels your workouts and makes you feel great.
-Ro0 -
I eat when I'm hungry - not when a clock dictates
On a weekend I do skip meals if I know I'm going out to ensure I can still stick to my goals but enjoy myself socially.
^ I love this It works for me too. 0 -
you need to track sodium....it is one of the things that can hold you back from losing if you are going over all the time....eating processed foods, etc...and I defintely agree with upping protein...you should try to exceed protein and fiber everyday..it will keep you feeling full and satisfied..
Don't skip meals either...even if your trying to budget for going out - instead - work out extra..whenever I was going out for dinner or having drinks - I made sure I got a great workout in that day so I can enjoy what I want...skipping meals will slow your metabolism down to a snails pace...you need to feed it to keep in going...0 -
I eat when I'm hungry - not when a clock dictates
On a weekend I do skip meals if I know I'm going out to ensure I can still stick to my goals but enjoy myself socially.
^ I love this It works for me too.
wow - reading your profile and seeing how athletic you are...skipping meals and eating when your hungry I would not think you would agree with......0 -
I agree that you ought to try tracking your sodium--might be a real eye-opener.0
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you need to track sodium....it is one of the things that can hold you back from losing if you are going over all the time....eating processed foods, etc...and I defintely agree with upping protein...you should try to exceed protein and fiber everyday..it will keep you feeling full and satisfied..
Don't skip meals either...even if your trying to budget for going out - instead - work out extra..whenever I was going out for dinner or having drinks - I made sure I got a great workout in that day so I can enjoy what I want...skipping meals will slow your metabolism down to a snails pace...you need to feed it to keep in going...
Incorrect on both counts. Sodium does not inhibit fat loss. It can mask it on the scales. Sodium/potassium ratio is actually what matters and it's the "spike" that can create water retention not just having higher than "normal" (whatever that is) numbers.
She has already said she is doing the 5:2 IF method. Primary rule of nutrient timing is that hitting you're macros is FAR more important than when they are consumed.0 -
you need to track sodium....it is one of the things that can hold you back from losing if you are going over all the time....eating processed foods, etc...and I defintely agree with upping protein...you should try to exceed protein and fiber everyday..it will keep you feeling full and satisfied..
Don't skip meals either...even if your trying to budget for going out - instead - work out extra..whenever I was going out for dinner or having drinks - I made sure I got a great workout in that day so I can enjoy what I want...skipping meals will slow your metabolism down to a snails pace...you need to feed it to keep in going...
Incorrect on both counts. Sodium does not inhibit fat loss. It can mask it on the scales. Sodium/potassium ratio is actually what matters and it's the "spike" that can create water retention not just having higher than "normal" (whatever that is) numbers.
She has already said she is doing the 5:2 IF method. Primary rule of nutrient timing is that hitting you're macros is FAR more important than when they are consumed.
wow - thats contrary to everything I have ever read, been told by trainers, etc...high sodium intake can inhibit weight loss - Excess sodium causes fluid retention, which manifests itself in the form of excess weight....
and I totally disagree with just trying to hit your macros..they need to be evenly spaced through out the day to keep your body fueled with the right combo of fat/protein/carbs......
I guess you would tell her to go ahead and skip breakfast if she wanted to too.....?? lol0 -
You don't need to eat at set intervals throughout the day, it is one of the biggest lies out there. Eat all your allotted calories on one go if you want...your body doesn't care.0
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you need to track sodium....it is one of the things that can hold you back from losing if you are going over all the time....eating processed foods, etc...and I defintely agree with upping protein...you should try to exceed protein and fiber everyday..it will keep you feeling full and satisfied..
Don't skip meals either...even if your trying to budget for going out - instead - work out extra..whenever I was going out for dinner or having drinks - I made sure I got a great workout in that day so I can enjoy what I want...skipping meals will slow your metabolism down to a snails pace...you need to feed it to keep in going...
Incorrect on both counts. Sodium does not inhibit fat loss. It can mask it on the scales. Sodium/potassium ratio is actually what matters and it's the "spike" that can create water retention not just having higher than "normal" (whatever that is) numbers.
She has already said she is doing the 5:2 IF method. Primary rule of nutrient timing is that hitting you're macros is FAR more important than when they are consumed.
wow - thats contrary to everything I have ever read, been told by trainers, etc...high sodium intake can inhibit weight loss - Excess sodium causes fluid retention, which manifests itself in the form of excess weight....
and I totally disagree with just trying to hit your macros..they need to be evenly spaced through out the day to keep your body fueled with the right combo of fat/protein/carbs......
I guess you would tell her to go ahead and skip breakfast if she wanted to too.....?? lol
Re sodium:
Depending on your sodium intake your body will regulate the amount of water it retains after about 2 days. So for 2 days you may be 'holding' a little more water if you have gone from a 'low' intake and increased it. But if that increased is maintained it will be readjusted and in 2 days time your 'watery' look is gone back to normal.
So yes I pay no attention to my sodium intake and I actually make a point of adding it to meals.
As long as your potassium intake is sufficient and there is no underlying or current issues, sodium intake is nothing to worry about.
People who are training and dieting especially need to ensure adequate sodium is being consumed for energy production. The whole water retention thing can also be applied to this situation also.
Lyle and Alan have also discussed sodium -
http://www.bodyrecomposition.com/fat-loss/contest-dieting-part-1.html
http://thinkmuscle.com/nutrition/bodybuilding-precontest-competition-tips/228/
http://www.menshealth.com/mhlists/food_myths/Salt_Causes_High_Blood_Pressure.php
Unless you have hypertension there is no reason to severely limit sodium. Sodium is a required micronutrient. You can have too little sodium.
re meal frequency:
http://www.ncbi.nlm.nih.gov/pubmed/19943985
http://www.bodyrecomposition.com/research-review/meal-frequency-and-energy-balance-research-review.html#more-1389
re skipping breakfast: She has already said she is doing the 5:2 fasting method ie. only eating one small meal on 2 days of the week.
I think you may need to branch out a little from PT advice.0 -
you need to track sodium....it is one of the things that can hold you back from losing if you are going over all the time....eating processed foods, etc...and I defintely agree with upping protein...you should try to exceed protein and fiber everyday..it will keep you feeling full and satisfied..
Don't skip meals either...even if your trying to budget for going out - instead - work out extra..whenever I was going out for dinner or having drinks - I made sure I got a great workout in that day so I can enjoy what I want...skipping meals will slow your metabolism down to a snails pace...you need to feed it to keep in going...
Incorrect on both counts. Sodium does not inhibit fat loss. It can mask it on the scales. Sodium/potassium ratio is actually what matters and it's the "spike" that can create water retention not just having higher than "normal" (whatever that is) numbers.
She has already said she is doing the 5:2 IF method. Primary rule of nutrient timing is that hitting you're macros is FAR more important than when they are consumed.
Thanks Chris you've given me consistantly good advice on here and your comments are backed up by everything I am currently reading up on with relation to IF.
My last diet break was a week over the summer when I went on holiday. I do think I've probably affected my metabolism over the years as a serial yo-yo dieter but I am keen to get back on track.
I sometimes do skip breakfast, sometimes I eat it - it depends whether I am hungry or not. It isn't bad for you not to eat breakfast!0 -
:happy:You don't need to eat at set intervals throughout the day, it is one of the biggest lies out there. Eat all your allotted calories on one go if you want...your body doesn't care.
Amen! :happy:0 -
you need to track sodium....it is one of the things that can hold you back from losing if you are going over all the time....eating processed foods, etc...and I defintely agree with upping protein...you should try to exceed protein and fiber everyday..it will keep you feeling full and satisfied..
Don't skip meals either...even if your trying to budget for going out - instead - work out extra..whenever I was going out for dinner or having drinks - I made sure I got a great workout in that day so I can enjoy what I want...skipping meals will slow your metabolism down to a snails pace...you need to feed it to keep in going...
Thanks for your comments. I generally don't eat a great deal of processed foods and I don't add salt to my meals as a rule of thumb.From my iPad app it looks like tmy sodium is well under every week...
I am currently following a 5:2 diet which suggests that no harm is done by intermittant fasting, in fact there are a lot of benefits.0 -
I eat when I'm hungry - not when a clock dictates
On a weekend I do skip meals if I know I'm going out to ensure I can still stick to my goals but enjoy myself socially.
^ I love this It works for me too.
Thanks Ro - people are very sensitive to this as we're a society raised on "Breakfast is the most important meal of the day" so it's nice to hear not everyone is against actually eating when hungry. I was hungry this morning and had a good breakfast. 0 -
you need to track sodium....it is one of the things that can hold you back from losing if you are going over all the time....eating processed foods, etc...and I defintely agree with upping protein...you should try to exceed protein and fiber everyday..it will keep you feeling full and satisfied..
Don't skip meals either...even if your trying to budget for going out - instead - work out extra..whenever I was going out for dinner or having drinks - I made sure I got a great workout in that day so I can enjoy what I want...skipping meals will slow your metabolism down to a snails pace...you need to feed it to keep in going...
Incorrect on both counts. Sodium does not inhibit fat loss. It can mask it on the scales. Sodium/potassium ratio is actually what matters and it's the "spike" that can create water retention not just having higher than "normal" (whatever that is) numbers.
She has already said she is doing the 5:2 IF method. Primary rule of nutrient timing is that hitting you're macros is FAR more important than when they are consumed.
wow - thats contrary to everything I have ever read, been told by trainers, etc...high sodium intake can inhibit weight loss - Excess sodium causes fluid retention, which manifests itself in the form of excess weight....
and I totally disagree with just trying to hit your macros..they need to be evenly spaced through out the day to keep your body fueled with the right combo of fat/protein/carbs......
I guess you would tell her to go ahead and skip breakfast if she wanted to too.....?? lol
Re sodium:
Depending on your sodium intake your body will regulate the amount of water it retains after about 2 days. So for 2 days you may be 'holding' a little more water if you have gone from a 'low' intake and increased it. But if that increased is maintained it will be readjusted and in 2 days time your 'watery' look is gone back to normal.
So yes I pay no attention to my sodium intake and I actually make a point of adding it to meals.
As long as your potassium intake is sufficient and there is no underlying or current issues, sodium intake is nothing to worry about.
People who are training and dieting especially need to ensure adequate sodium is being consumed for energy production. The whole water retention thing can also be applied to this situation also.
Lyle and Alan have also discussed sodium -
http://www.bodyrecomposition.com/fat-loss/contest-dieting-part-1.html
http://thinkmuscle.com/nutrition/bodybuilding-precontest-competition-tips/228/
http://www.menshealth.com/mhlists/food_myths/Salt_Causes_High_Blood_Pressure.php
Unless you have hypertension there is no reason to severely limit sodium. Sodium is a required micronutrient. You can have too little sodium.
re meal frequency:
http://www.ncbi.nlm.nih.gov/pubmed/19943985
http://www.bodyrecomposition.com/research-review/meal-frequency-and-energy-balance-research-review.html#more-1389
re skipping breakfast: She has already said she is doing the 5:2 fasting method ie. only eating one small meal on 2 days of the week.
I think you may need to branch out a little from PT advice.
I think you misread my post - I did not say severly limit sodium - I said to track it to ensure you are not exceeding the recommended intake - and here are some links on why you "Should" track sodium:
http://www.hc-sc.gc.ca/fn-an/nutrition/sodium/index-eng.php#a4
http://www.livestrong.com/article/280749-side-effects-of-too-much-salt-intake/
for meal frequency - I am of the thought that it is about a new healthy lifestyle and to me the 5:2 fasting method sounds very much like a fad diet IMO....and here are some articles on meal frequency and benifits:
http://www.bodybuilding.com/fun/mohr16.htm
http://www.muscleandstrength.com/articles/importance-of-frequent-meals.html0
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