can someone take a look at my diet.

Luis2787
Luis2787 Posts: 66
in Health and Weight Loss
i was wondering if i could get some advice on my diet and make changes. im just trying to progress so i want to make sure i am on the right track.

Replies

  • onsugarhill
    onsugarhill Posts: 39 Member
    Your macros look good, but you are consistently way under your calorie goals. Do you feel hungry or tired? Your body may not be getting enough fuel.

    You may want to try to eat more fruits and vegetables. Beans and legumes would help, too - they provide fiber and protein. Nuts and seeds are high-calorie and provide good fats and protein (aim for unsalted). If you aren't lactose-intolerant, add some dairy. Cottage cheese is high in protein and can help you stay within your macros.

    I notice you are eating a lot of rice. It is one of my favorite foods, but it doesn't have many nutrients. Could you replace the rice in some of your meals with a sweet potato, veggies, or beans? That will give you more nutrients and can make you feel fuller.
  • blu_meanie_ca
    blu_meanie_ca Posts: 352 Member
    Ok, besides undereating, you have a very narrow dietary focus. Every day you should try to eat
    *6-8 servings of vegetables.
    That looks like (typically) 85g of cooked, previously frozen veg (of any kind), or half a green (red, orange, or yellow) pepper, half a tomato, half a large carrot, or 1 cup of lettuce or spinach. So, if you snack on a whole carrot, you've got 2 servings of veggies eaten.
    *2-3 servings of fruit
    1 apple, 1 orange, 1/2 a banana, 1 cup of strawberries, 2 cups of blue berries, or 1/2 cup of grapes.
    Carb amounts and protiens really depend per person and goals. But, it would be great to see you expand your choices beyond boil-in-a-bag rice and ground beef. Eat eggs, fish, chicken, milk, yogurt, cottage cheese, yogurt, pasta, potatoes, sweet potatoes.... There is a whole world out there of food that doesn't need to be drank in a powedered shake form.
  • auddii
    auddii Posts: 15,357 Member
    Typically the lowest recommended intake for a small male is 1500 calories (in the same way that they lowest for a small female is 1200). MFP is telling you to eat more, and you should. A larger deficit is likely not sustainable and as previously mentioned can lead to side effects like being tired or grumpy. Also, the faster you lose, the more likely you are to have saggy skin. Personally I feel it's better to eat at a moderate deficit. Give these a read:

    http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12
    http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets
  • honeyandmilk
    honeyandmilk Posts: 160 Member
    Dude, I eat more than you and I'm a 23-year old woman. You only eat about half of your allotted calories. Another thing I noticed is that you don't really eat vegetables; all I saw was one cup of broccoli on one day. You should really up your portions and add some vegetables in lunch and dinner. I don't get how you're even functioning on ~1500 calories a day.
  • blu_meanie_ca
    blu_meanie_ca Posts: 352 Member
    I'm going to go on a limb and guess that you recently out of the military. I'm Canadian, so I don't know how things work for you guys, but if you go into your local veteran affairs office (or whatever you call it) they should be able to refer you to a clinical dietican (not a nutritionist, but a regestered dietican), for some dietary councelling. I can see that you are pretty confused.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    Hey Devil Dog, Semper Fi...former Marine here. Are you still in the Corps? What are you trying to accomplish? The 2,900 calorie goal...is that your maintenance level of calories or did you set MFP to lose? How many Lbs per week are you trying to lose? It is best to lose slowly and steady, not crash your diet. You can take a look at my diary if you like...I use the TDEE method, not MFP so I include my exercise in my activity...as you can see, my goal is right around 2,165...when I hit that number, I lose about 1 Lb per week. When I was using the MFP method I set myself as sedentary for 1 Lb per week loss and was eating around 1,900 calories plus any exercise calories I earned and was losing 1 Lb per week...

    You need to eat more to lose weight safely and in a healthy manner. I've lost 25 Lbs so far in the past 4 months or so...just takes time and patience.

    Add me
  • Luis2787
    Luis2787 Posts: 66
    Hey Devil Dog, Semper Fi...former Marine here. Are you still in the Corps? What are you trying to accomplish? The 2,900 calorie goal...is that your maintenance level of calories or did you set MFP to lose? How many Lbs per week are you trying to lose? It is best to lose slowly and steady, not crash your diet. You can take a look at my diary if you like...I use the TDEE method, not MFP so I include my exercise in my activity...as you can see, my goal is right around 2,165...when I hit that number, I lose about 1 Lb per week. When I was using the MFP method I set myself as sedentary for 1 Lb per week loss and was eating around 1,900 calories plus any exercise calories I earned and was losing 1 Lb per week...

    You need to eat more to lose weight safely and in a healthy manner. I've lost 25 Lbs so far in the past 4 months or so...just takes time and patience.

    Add me

    Semper fi i recently got out in june got a medical discharged when i got out i gained a lot of weight im like 190 now and im only 5'5 so im trying to get back down to 160 but see is 1600 calories a day im getitng but im not tired or weak i just get really full if i eat more then that.
  • Luis2787
    Luis2787 Posts: 66
    Dude, I eat more than you and I'm a 23-year old woman. You only eat about half of your allotted calories. Another thing I noticed is that you don't really eat vegetables; all I saw was one cup of broccoli on one day. You should really up your portions and add some vegetables in lunch and dinner. I don't get how you're even functioning on ~1500 calories a day.

    i function just fine?
  • Luis2787
    Luis2787 Posts: 66
    Your macros look good, but you are consistently way under your calorie goals. Do you feel hungry or tired? Your body may not be getting enough fuel.

    You may want to try to eat more fruits and vegetables. Beans and legumes would help, too - they provide fiber and protein. Nuts and seeds are high-calorie and provide good fats and protein (aim for unsalted). If you aren't lactose-intolerant, add some dairy. Cottage cheese is high in protein and can help you stay within your macros.

    I notice you are eating a lot of rice. It is one of my favorite foods, but it doesn't have many nutrients. Could you replace the rice in some of your meals with a sweet potato, veggies, or beans? That will give you more nutrients and can make you feel fuller.
    i started to add a potato with my rice so i can get clean carbs.
  • mrfrodogetdown
    mrfrodogetdown Posts: 54 Member
    Your diet is not very good. You need less nonnutritious foods, like rice?, and more healthy foods like veggies!

    Eat stuff like avocado and nuts if you're having a hard time reaching your calorie goals- full of healthy things your body needs, and the calories you need as well!

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