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Opinions on my diet

Cages2CloudsCages2Clouds Posts: 2Member Member Posts: 2Member Member
Hello, I'd like to hear some opinions on my diet. The purpose is to enter ketosis to lose weight and a lot of protein for muscle recovery after working out. As it stands my current diet is a cutting phase, in another 4 weeks I'll be able to have more variety.

Breakfast: 2 cups of spinach
4 eggs scrambled

Lunch: 1 can of chicken
1/2 - 1 cup of low fat cottage cheese

Dinner: 1 chicken breast
2 cups of spinach

105 oz of water a day sometimes a cup of diet green tea.

Replies

  • mjolnir81mjolnir81 Posts: 27Member Member Posts: 27Member Member
    It doesn't look like enough calories to me and if you are aiming to follow a keto diet it looks too low fat (you would eat full fat variations of food, moderate protein and low carb).

    I'm sure you'll still reach ketosis if you ate that every day but how long could you sustain it? And you haven't posted the calorie content of everything above, so even if in ketosis you won't lose weight if eating over your maintenance calories (doubt this is but calories are what is important) You don't need ketosis to lose weight, just a calorie deficit. But at least with Keto, the higher fat content can make you feel satisfied, I know what you have posted would not make me feel satisfied and I couldn't eat like that longer than a few days before binging.

    Eat enough protein, a small calorie deficit and eat foods you enjoy, including treats in moderation which you can work in to your calorie goal. For good nutrition, eat a balanced diet full of a variety of fruits, veggies, nuts, seeds etc. Honestly....you don't have to stick to foods like you show here to lose weight.
  • tiptoethruthetulipstiptoethruthetulips Posts: 3,005Member, Greeter, Premium Member Posts: 3,005Member, Greeter, Premium Member
    I thought keto had a much higher percentage of fat intake than appears in that menu?
  • tinkerbellang83tinkerbellang83 Posts: 6,441Member Member Posts: 6,441Member Member
    Terrible plan - as others have pointed out ketosis is not necessary for weight loss, but even if you were preferring, what you've described doesn't have near enough fat for a normal diet, nevermind ketosis.

    Your recommended calorie intake if it's through MFP already includes a deficit so there is no need to be eating 900 calories, which is probably less than the average toddler. The minimum any male should be eating is 1500 and that's aimed at a lighter, sedentary male. I'm 5'8", female and lose on 1800 net cals per day.

    This is a recipe for malnutrition and muscle loss in the short term and worse if you keep it up longer.

  • tinkerbellang83tinkerbellang83 Posts: 6,441Member Member Posts: 6,441Member Member

    Total calories are a little over 900 and I think my recommended calories is around 2200 so theres a pretty good deficit not including my work outs of course.
    So you have a deficit of 1300 calories per day before exercise. So 2.6lbs a week plus.

    This is one of the worst diet plans I have seen on MFP, and it's made all the worse by the fact you actually realise how big your deficit is.

    It doesn't matter how much protein you're consuming, your body will burn muscle tissue for energy along with the fat at an intake that low.

    Where are all your vitamins and minerals coming from on a diet that consists of small quantities of four foods? Is there even enough fat in there for you to absorb fat-soluble vitamins like vitamins A, D and E?

    My guess is that the 2200 isn't even maintenance for a 6ft Male that's likely what MFP gave him for losing so it's even higher than a 1300 deficit. My maintenance is around 2400 at Sedentary, 5'8" female,
    edited February 11
  • HeliumIsNobleHeliumIsNoble Posts: 1,222Member Member Posts: 1,222Member Member
    EDITed because I CBA'd with the minutiae of ketosis.

    Total calories are a little over 900 and I think my recommended calories is around 2200 so theres a pretty good deficit not including my work outs of course.
    So you have a deficit of 1300 calories per day before exercise. So 2.6lbs a week plus.

    This is one of the worst diet plans I have seen on MFP, and it's made all the worse by the fact you actually realise how big your deficit is.

    It doesn't matter how much protein you're consuming, your body will burn muscle tissue for energy along with the fat at an intake that low.

    Where are all your vitamins and minerals coming from on a diet that consists of small quantities of four foods? Is there even enough fat in there for you to absorb fat-soluble vitamins like vitamins A, D and E?

    My guess is that the 2200 isn't even maintenance for a 6ft Male that's likely what MFP gave him for losing so it's even higher than a 1300 deficit. My maintenance is around 2400 at Sedentary.
    Oh my goodness, I think you're right.

    Fricking hell.

    edited February 11
  • MalkinMagic71MalkinMagic71 Posts: 1,430Member Member Posts: 1,430Member Member
    That plan is awful. You are hurting yourself more than you are helping.
  • Keto_VampireKeto_Vampire Posts: 1,692Member Member Posts: 1,692Member Member
    Same height & larger shoulder span than you (only slightly) yet eating 3+X the amount of kcals you are...for maintaining.
    edited February 11
  • Chef_BarbellChef_Barbell Posts: 5,112Member, Premium Member Posts: 5,112Member, Premium Member
    So much no here... 900 calories is no where close to enough. :noway:
  • psuLemonpsuLemon Posts: 34,878Member, MFP Moderator, Greeter, Premium MFP Moderator Posts: 34,878Member, MFP Moderator, Greeter, Premium MFP Moderator
    Dear Posters,

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