Looking for constructive feedback not a lecture please

I have had a similar problem in the past but have mostly overcome it. I have a couple of particular health issues which do dictate what I can and can't eat, and suffer long term consequences from a number of injuries so I can get too much into my own head about food intake from time to time. Some of the little tricks I used (and try to keep up) to expand my food choices include; increasing the range of healthy fats e.g. use the whole egg, make roasted veg salad using olive oil, avocado in the salad or turn it into a dressing, use coconut products especially with anything vaguely Asian; increase carbs by using cooked and chilled (overnight) potato or basmati rice to make salads - about 100g is plenty for to me; trying new veges and new ways of preparing them; trying new combinations of foods (this was a biggie for me as things taste different depending on what you put them with); eating something someone else prepared; include pickled foods or even make your own. I didn't do all this overnight. It's taken about 2 years but I'm eating around 1100 to 1200 (target is 1300) caps per day now and losing weight compared to struggling to eat 800 and also struggling to lose.

gully098 wrote: »

Lesscookies1 wrote: »

If you're not using a food scale to measure your calories you're probably eating more than you think. Are you losing weight? If so how much weekly? Also what's your current height and weight? I think once we have this information this can let us know if we should be concerned.

Right now you gave us a number, but I gotta know how what you're eating is impacting you weight wise.

I'm 5 foot 3. I was 226 lbs at Christmas. I'm now 211 lbs. I've lost 15 pounds in 6 weeks. The first 8 pounds was because I had dental surgery and couldn't eat anything except soft foods like scrambled eggs and mashed potatoes until the stitches were removed. I've lost about a pound to a pound and a half each week since. Yes, I use an electronic food scale that gives me ounces and grams and I weigh everything.

This is the comment I was responding to

Use a whole egg in your quiche not just the white. Add meat like ham or sausage or even deli meat if you like. You can make veggies more caloric with butter or roasting it with bacon (yum!!). Just make sure you are weighing and measuring so you don’t go over and if you have 100-200 left then treat yourself. .

I would recommend a trip to your doctor for an evaluation, and ask about a referral to a dietician. My doctor actually had a bunch of handouts on nutrition and some advice on how to incorporate certain foods and eliminate others. So I didn't need to go to a dietician after all. I agree with the ideas given above, you can throw some blueberries or strawberries onto your oatmeal, and eat half a banana. Whatever appeals to you. I'd add back some more chicken or steak, actually, because I convinced myself I needed the protein. I just made sure I weighed out a real portion, like 6 ounces of chicken or 4 ounces of steak. I also made scrambled eggs (at least one whole egg) and threw cheddar cheese on top. I think you're very close to doing everything right.

It's wonderful that you can keep a deficit and not feel deprived. I love my greens with feta. As long as you keep hydrated and your diet is nutrient dense you will not have to eat that much. I seem to think if your starving your nutrient deficient.