Need advice on my current diet plan.

lightningRadish
lightningRadish Posts: 2
in Health and Weight Loss
So i need advice on my diet, people have been telling me i should go Keto but i honestly dont have the funds (yes i know it can also be cheap) and i dont live on my own so that makes it so much more complicated since most of my family prefer high-carb diets. But i made my own diet which i think is satisfactory, but i want to run it by you guys first and get your opinion on it whether i should go through with it or change it up a bit.

Breakfast: A fruit (apple, orange, pear) with an occasional glass of semi-skimmed milk
Lunch: Tuna cucumber sandwich (wholewheat bread)
Dinner: Salad with onions and olives and a single boiled egg

if i do get hungry between meals im allowed an apple.

I also do exercise 30 minutes a day 6 times a week mostly cardio but i do also do muscle exercises to counteract the loose skin i'll be getting.

So yeah does anyone find any flaws in my diet plan? or any suggestions?

Forgot to mention, im 5'10 and i currently weigh 270lbs i want to lose 110lbs so my goal is 160lbs

Replies

  • besaro
    besaro Posts: 1,858 Member
    i dont think its enough food. i counted about 500-600 calories? you didnt include dressing and if your tuna has anything else in it. but still! with that much cardio, you should be eating @ least 3x this...idk, i am not an expert but for your age and activity you should be eating alot more.
  • MizSookeh
    MizSookeh Posts: 106 Member
    Definitely not enough food. Just over 600 calories if you 'allow' yourself that extra apple, and then burning off anywhere from 150-300+ with your cardio.

    I don't know how tall you are, or how much you weigh, but as an 18 year old male wanting to lose 50kgs I'd agree with the other poster, and guess that you need to eat about 3 times more than that.

    If this is the first time you're trying to lose weight, don't get stuck in the mindset that in order to lose weight, you can only eat 'boring' foods like plain salads.

    When you signed up to MFP, assuming you entered your stats and desired weight loss correctly, it will have given you some guidelines. They're not always exact straight off the bat, but they're a starting point.
  • lightningRadish
    lightningRadish Posts: 2
    its not the first time i tried dieting, lets just say theres been many past failures.
  • xtrasmall
    xtrasmall Posts: 66
    umm wats ur cw. maybe add coffee?
  • donjessop
    donjessop Posts: 186
    If you are trying to lose weight and not burn all of your muscles doing so, you need to ensure that you are eating enough protein. It should be at a minimum 0.37 g per pound of body weight (even if you are trying to lose weight) and in addition it should be between 25% and 35% of your total caloric intake.

    You also need to remember that anything lower than TDEE (Total Daily Energy Expenditure) - 20% is potentially dangerous and should be reviewed by a doctor or nutritionist before attempting. It honestly looks like you are drastically undereating with regard to the proteins and calories in general.

    Making some wild guesses, but if you weighed 200 pounds, at 5 ft 8 inches tall you should be expending over 2800 calories a day. A TDEE - 20% would say that you should be eating 2240 calories per day with 140 grams of protein. This would give you a consistent 1 pound per week weight loss.

    Based on what you are proposing for a diet you are cutting your TDEE by 75% which can cause serious health issues. Please read more about the nutrients that your body needs, what TDEE means and why it is dangerous to drop too low. After reading then decide what you should do.
  • moonmistmm
    moonmistmm Posts: 178 Member
    Definitely eat more. I'd add some lean protein, like nuts, dairy, chicken, eggs, turkey, beans, fish, peanut butter etc. And adding more produce would definitely give you more to eat without adding calories too.
  • gigglesinthesun
    gigglesinthesun Posts: 860 Member

    if i do get hungry between meals im allowed an apple.

    Forgot to mention, im 5'10 and i currently weigh 270lbs i want to lose 110lbs so my goal is 160lbs

    you will get hungry, that is not enough for me and I am a 5ft female at 119lbs relatively sedentary and I don't work out.

    what you need to learn is a lifestyle otherwise you will run into weight problems all your life. Put all your stats into MFP and see how many calories it gives you. Then as accurately as possible enter all your food (and drinks) and exercise (be aware MFP overestimates calories burnt) and see how you go after 4 weeks.

    Another options would also be that you just eat half of your normal portion i.e. fix your plate as normal and only eat half and put the rest away for the next day. It doesn't work though if you only eat marginally to much and if you house has a 'clean plate' rule.

    Good luck and see how you go :-)
  • fastfoodv
    fastfoodv Posts: 41
    I recommend adequate calories and balanced healthy meals. I don’t advise consuming less than 1200 calories a day. I recommend following the healthy plate. One-half of the plate is non-starchy veggies, one-quarter of the plate is starch and the other quarter is lean protein. Fruit and low fat/nonfat dairy are outside the plate.

    Get an exclusive look at Lisa's new book STOP THE DIET, I WANT TO GET OFF! at www.stopthediet.com and visit Lisa Tillinger Johansen at www.consultthedietitian.com on Facebook at Lisa Tillinger Johansen and on Twitter @LisaTJohansen

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