Please review my diary and tell me am I doing good??

why are your calories each day so inconsistent? You should eat back at least some of your exercise calories each day. Also watch the sodium with eating out, its more important if you have a health problem with sodium but it can still cause you to retain water and such.

I would aim to get totals right close to your goal including exercise calories... like +/- 50-100 calories every day. Leaving a deficit of 1000 calories from your target isn't a great idea; your deficit is already built in, so when you do that you're creating a deficit of 1500 or more calories if your goal is set to lose 1 pound per week.

I suggest you increase your protein target to whatever % gets you between 30% of total calories and 1g per pound of body weight.

Are you using any sauces or condiments on your foods? I'm seeing things like pork loin, corn and some other veggie but there wasn't anything listed for flavour. If you're using oils or dressings they need to be counted too.

I also track fiber instead of sugar. Fiber comes from fruits, veggies and whole grains. Choose the highest fiber foods you can find - breads, whole wheat pastas etc.

What should I not be afraid of eating?

You should not be afraid of eating anything.

You are perfectly capable of losing weight with controlled calorie intake incorporating anything you feel like eating. The problem usually lies in quantity. For instance: I enjoy pizza. Meat pizza. Cheesy, greasy-crust meat pizza. I don't tend to eat it often because I want to eat it in quantities that will require me to abstain from other foods for the rest of the day :laugh:. So instead I eat other things I enjoy. There are very few things I have cut out. I eat some fast food, pasta, pastries, candy, ice-cream, alcohol etc. You just have to fit it in to your calorie target AND aim to get your micronutrient and fiber requirements met. I would also put protein requirement right up there too.

So if you get your protein, your vitamins and your fiber, eat a poptart if you want it :bigsmile:

Your total calories and protein are both still low. Try to get within 100 calories of your calorie goal and as close as possible to your protein goal.

Your total calories and protein are both still low. Try to get within 100 calories of your calorie goal and as close as possible to your protein goal.

It's extremely difficult for me to even touch 2000 since most stuff is high in sodium and other trash. I can only eat so much rice and what not...some suggestions would be more helpful

Try and cut down on processed foods, those are the ones high in sodium. Calorie dense foods like nuts, oils, butters, cheese, avocado, dried fruits, all have a lot of calories for a small serving, which will help you get closer to your goal if you're still struggling.

In looking at the last couple of weeks, I'd make the following observations:
You should work to increase your protein
Tracking accurately may be an issue - there looks to be a lot of entries that could be takeaway/restaurant foods in there. That is not a bad thing at all but the calories and macros in these foods can be difficult to track with any real degree of certainty.

What has your weight been doing over this time, are you seeing progress? If so, then you can't be doing too much wrong. Learning how to track your food and eating a healthier diet is a great thing, but if the main goal is fat loss then don't get too caught up in the finer details at this stage, just formulate a plan that you can stick to. That includes (not in any particular order):

1. Eating a mostly healthy diet (at least .8 - 1g of protein for each pound of body weight and 0.3-0.4g of fat per lb) with the rest of your calories made up from whatever you like (more protein, fat or carbs) within your caloric limit.

2. Maintain a moderate caloric deficit (ideally no greater than a 25% deficit from your TDEE)

3. Get regular exercise (ideally including resistance training).

A number of other factors can have an influence on your rate of loss, your overall health etc, but there is nothing wrong with focusing on the basics to begin with.