Review my diet

Hi,

Hard to tell when I don't know what your stats are re: calorie deficit etc, but one thing that looks interesting is that you have quite a lot of ready meals, e.g. Aunt Bessie's Yorkshire Puds, Asda Beef Bourguignon etc that could be high in salt

Salt can cause water retention as the body tries to dilute the salt with large amounts of water.

Hope that is of some help

Cut refined/ processed/ sugary/ junky stuff down to 10% of daily calories. You have a ton of sugar with breakfast alone, maybe choose plain jumbo or steel cut oats, sweeten with fresh and dried fruit, have a natural sweetener in your teas and coffees or just get used to less sweet food over a period of time. Sugar and high GI white carbs put the body into a state of stress, can cause hunger or cravings and may encourage your body to gain or hold fat.

Get your fruit and vegetable intake up to nine servings as supported by the published research. Also work on the full rainbow of colours (blue/ purple, dark green, red, orange yellow). Some days you do well others not so much - this should help fill you up it is a lot of food.

Try to spread your calories out better through the day, four to six meals including a substantial breakfast or morning snack. Research suggests you will make better choices all day if you eat a good breakfast, you seem to be relying on caffeine and sugar for energy not nutrients. Also have some protein at breakfast, that is great for satiety.

I see little in the way of essential fatty acids (especially oily fish) and calcium (especially reduced fat dairy), the nutrients in both are linked to reduced body fat as well as being generally healthy. Aim for three servings of dairy a day and oily fish several times a week.

Also little mineral/ fibre rich foods (beans, lentils, nuts, seeds). Fibre, fat and protein work together to promote satiety, minerals are important in many body processes including energy production/ the metabolism.

if you cut back hard on the empty calories - sugar, potatoes, Yorkshires, white wraps, white baguette, doughnuts, crisps and chocolate you will have a ton of spare calories for more nutritious filling foods.

Here is my suggestion: take out sugar and salt as many as you can.
Replace sugar for honey or sweetener. And even though, try to reduce the quantity.
Did you know that a person who really enjoys tea anda coffee doens´t have sugar on it? ;-)
It is not just a matter of calories but the kind of ingridients you eat.
Sugar and salt make you swollen and water retention. And with that you get the idea that your weight is not moving.
Another thing is that you have your meals already prepared, so you don´t cook, right?
The problem with this kind of food is the other ingredients, for example, sodium which are very high and don´t let you loose weight.
Why don´tyou try to cook some of the things? If you did that with half of your diary that would be great!

Try changing up you diet, I know it sounds crazy, but once in awhile I will eat more than I should and I end up losing more weight. You need to vary the things you eat.
Good Luck

Hi,

Hard to tell when I don't know what your stats are re: calorie deficit etc, but one thing that looks interesting is that you have quite a lot of ready meals, e.g. Aunt Bessie's Yorkshire Puds, Asda Beef Bourguignon etc that could be high in salt

Salt can cause water retention as the body tries to dilute the salt with large amounts of water.

Hope that is of some help

Exactly.

Add Sodium levels to your diet and you will see and probably be shocked by the amount of sodium there is in these foods.
To add Sodium go to Diary Settings and you can put it in there

Cool post and good feedback here.....and its useful to me.


First your diet is a delight to my not so inner fat dude....which tells me it is probably a little carb heavy even though everything else looks good. Its a MAJOR struggle for me to get the calories that I need without snorfin down the carbs that I dont. If you can swap some of the carbs with more protein and fiber......I think it will make a huge difference.

Portion control is another area where I have had the most success when I actually employ it. This means simply, making two meals out of your normal one and separating them by a few hours. So much easier said than done.

Someone also mentioned sodium. Ive found that its really hard to keep sodium AND carbs down and get enough calories and protein....maybe its just me. I plan to add more fruit...that will probably work for you too.

Try and cut your sugar down - I halved mine in coffee and cut it out of tea.

Try and avoid processed foods - instead of packet porridge make it fresh from oats and water or water/milk mix.

With the ready meals - try and cut them out, or only have occasionally. If you can cook from scratch you can control the ingredients and fat. Try things like buying stewing steak from Asda and making a big batch of beef stew. You can freeze some of it to use another day and then you have your own ready meals. Spag bol - easy, quick and again make a big batch. Put extra veg in to what it says in the recipe, you get your veg portions and you bulk out the meal and make it go over a few days.

Those were things that really helped me, it freed up calories from sugar and processed foods to use more wisely in my food choices. ( Not necessarily though - sometimes it freed up calories for beer on a Saturday night, but I wasn't going to make changes I couldn't sustain - I like beer, and chose to cut down rather than give up.)

if you cut back hard on the empty calories - sugar, potatoes, Yorkshires, white wraps, white baguette, doughnuts, crisps and chocolate you will have a ton of spare calories for more nutritious filling foods.

Potatoes are empty calories? stop with such nonsense

No kidding, AC. Potatoes are FULL of nutrients!