Help with diet
Replies
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Okay so I'll post it here for clarity:
Oats 27 grams
Semi skimmed milk 180 ml
Cooked long grain Rice 160 grams
Chicken breast 140 grams
2 large eggs
30 grams almond butter
Cooked long grain rice 150 grams
Chicken breast 140 grams
2 large eggs
30 grams almond butter
These 3 meals add up to 1590ish calories... Almost 1600
There's some 80ish calories left that will not make the difference when I fill them out...
Still have to adjust for the calories I burn, but =\ just feels like not enough
Feels boring and a random mix of bro foods. How are you cooking the chicken and rice? There’s no sauce, no marinade, no oil or butter? Why eggs and almond butter? Just a spoonful of almond butter?
Where are the fruits and veg?
And again, why the same thing two meals a day?4 -
sytchequeen wrote: »Okay so I'll post it here for clarity:
Oats 27 grams
Semi skimmed milk 180 ml
Cooked long grain Rice 160 grams
Chicken breast 140 grams
2 large eggs
30 grams almond butter
Cooked long grain rice 150 grams
Chicken breast 140 grams
2 large eggs
30 grams almond butter
These 3 meals add up to 1590ish calories... Almost 1600
There's some 80ish calories left that will not make the difference when I fill them out...
Still have to adjust for the calories I burn, but =\ just feels like not enough
Where's the vegetables?
sorry to keep going on about this, but a couple hundred grams of veg added to each meal will really make a difference, nutritionally and in terms of filling you up. You are trying to moderate your carbs for whatever reason and yet are eating oatmeal and rice, both of which will send your carb count right up compared to the same amount of healthy greens. You could be eating much more bulk than you are if you choose the right things
The stuff I posted is already at 1600 calories... Adding veg and fruit will mean I have to reduce things I eat to get full even more...1 -
Are you eating the almond butter for the fat? That's about 400 calories that you could use to be eating more food. Try replacing 30g of that with an alternative. Roasting vegetables in olive oil would be one way. Topping with cheese would be another.5
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Re-rice:
Easy to make as my current shared flat is not very fit for elaborate dishes1 -
The stuff I posted is already at 1600 calories... Adding veg and fruit will mean I have to reduce things I eat to get full even more...
dude, 100g rice is about 119 cal. and 23g of carbs.
100g cauliflower is about 34 cal. and 4 g of carbs.
If you sacked off the rice completely, had 200g cauliflower AND 100g broccoli you'd still be winning
edit to add: even better, keep the rice, sack the almond butter, mix the rice and veggies together with a pat of butter, salt and pepper. Yum
4 -
WinoGelato wrote: »WinoGelato wrote: »Again delicious and varied is a none issue for me....
I did add fat (tried avocado but that was disgusting) with almond butter (didn't feel like adding the entire thing).... But again with a target of roughly 149 grams of carbs a day it leaves super small portions of food.... Which means I get hungry roughly an hour after eating and have to wait 3 more hours at the very least before dinner...
Where are you getting your numbers from? Do you have a medical reason to restrict carbs? Calories are what matter for weight loss and again, 1680 cals is a decent amount to work with. Why do you feel you have to wait 3 hours before eating again?
When people restrict carbs they tend to add fat : LCHF is a common approach. Adding butter or oils, fattier cuts of meat, cheese, nuts, etc can all be satiating for people who are taking a lower carb approach.
I really think something must be off in your logging because neither your carb nor your calorie goal are so low that you should feel like you are only allowed tiny portions of food that aren’t satiating you. You also keep referring to eating the same thing twice a day. What are you eating for breakfast? Why only chicken, rice and broccoli? If imagination and seasoning aren’t the problems why are you only listing those items as options?
Pick anything from the below - eat different combinations for a few days and note how they fill you up.
Pork, beef, fish, tofu
Rice, pasta, potatoes, quinoa, lentils
Any fruit or vegetable you can think of
Eggs, cheese, dairy
If you’re trying to restrict carbs then double the veggies or add some extra protein with fat.
Using this very app and the majority of calories come from rice so I have to limit it the most (it also adds an orange tooltip when I add fruits that the goal is to eat 149 grams of carbs a day....)
That's also why I post here to ask....
The macro splits are default and if you don’t have a medical reason to restrict carbs then you don’t need to worry if you go into the orange.
You keep mentioning rice. Do you like rice? Do you like other starches?
Let’s start over. What are your stats:
Gender, height, weight, age and activity level
What is your goal weight?
What rate of loss did you choose?
Do you have any medical issues that require dietary restrictions?
Do you have a food scale for logging?
Would you be willing to open your diary so people can give you some specific advice?
Have you read the stickied most helpful forum posts at the top of the getting started section?
Make
1m 77
83kg
31 this may
Sit in the office and at home. Go to the gym for almost 2 hours 5 days a week
No medical issues
Have a scale at home for food
Tell me how to open the diary please (but so far I use it for reference as I am trying to work it out)
You are WAY under eating for your stats and activity. I’m a 5’2 female at 125 and I eat more than 1680/day.
Are you trying to lose weight? What did you put in MFP for your goal?3 -
Are you eating the almond butter for the fat? That's about 400 calories that you could use to be eating more food. Try replacing 30g of that with an alternative. Roasting vegetables in olive oil would be one way. Topping with cheese would be another.
Don't fancy eating oil for the sake of it.... Is like eating a stick of butter....2 -
Are you eating the almond butter for the fat? That's about 400 calories that you could use to be eating more food. Try replacing 30g of that with an alternative. Roasting vegetables in olive oil would be one way. Topping with cheese would be another.
Don't fancy eating oil for the sake of it.... Is like eating a stick of butter....
You don’t eat it straight (well some do) you cook the chicken and the vegetables in it. Add butter or coconut milk to the rice.
3 -
WinoGelato wrote: »Okay so I'll post it here for clarity:
Oats 27 grams
Semi skimmed milk 180 ml
Cooked long grain Rice 160 grams
Chicken breast 140 grams
2 large eggs
30 grams almond butter
Cooked long grain rice 150 grams
Chicken breast 140 grams
2 large eggs
30 grams almond butter
These 3 meals add up to 1590ish calories... Almost 1600
There's some 80ish calories left that will not make the difference when I fill them out...
Still have to adjust for the calories I burn, but =\ just feels like not enough
Feels boring and a random mix of bro foods. How are you cooking the chicken and rice? There’s no sauce, no marinade, no oil or butter? Why eggs and almond butter? Just a spoonful of almond butter?
Where are the fruits and veg?
And again, why the same thing two meals a day?
Easy to make in bulk and store in a shared fridge.... I don't mind the boringness just the feeling of hunger....
Almond butter is something I have not tried yet, but I am 100% sure it's gonna be better than raw avocado2 -
Are you eating the almond butter for the fat? That's about 400 calories that you could use to be eating more food. Try replacing 30g of that with an alternative. Roasting vegetables in olive oil would be one way. Topping with cheese would be another.
Don't fancy eating oil for the sake of it.... Is like eating a stick of butter....
I didn't say turn the olive oil bottle up and drink it.
7 -
You are hungry because you are currently starving your body for fuel. As a 5’8 male at ~180 pounds exercising 5 times a week 2 hours a day - you could be eating 1000 or more calories above your current level and possibly still be in a deficit or at maintenance.
4 -
Re-food preparation:
Fry rice in olive oil until hot and add boiling water. Wait until cooked
Chicken - cut to chunks and off into the oven with some oil so it doesn't burn....
I sometimes season it with balsamic vinegar, garlic, and Dijon mustard
For now I am just trying to figure out what to eat..... Seasoning is less important and I can figure it out later.... I don't think that the amounts of any seasoning will amount to enough to make a difference2 -
WinoGelato wrote: »You are WAY under eating for your stats and activity. I’m a 5’2 female at 125 and I eat more than 1680/day.
Are you trying to lose weight? What did you put in MFP for your goal?
you have very little to lose right? what rate of loss did you select?
and again, YOU NEED TO EAT THE EXERCISE CALORIES BACK. you say you spend two hours at the gym, then you need to estimate how many calorie burned and add those to your day.
fat: what is your fat goal? I can hit it without eating tons of PB and I eat pretty low cal. But you can eat a yummy dessert. Use full milk VS skim. add cheese. Cook your chicken in oil. use oil based maridnate for chicken. Add butter or cheese to the broccoli.
reducing carbs: you can mix rice and cauliflower rice but there are yummy ways to make cauliflower rice (and you can use coconut butter making ti to increase fat!)
4 -
WinoGelato wrote: »You are WAY under eating for your stats and activity. I’m a 5’2 female at 125 and I eat more than 1680/day.
Are you trying to lose weight? What did you put in MFP for your goal?
you have very little to lose right? what rate of loss did you select?
and again, YOU NEED TO EAT THE EXERCISE CALORIES BACK. you say you spend two hours at the gym, then you need to estimate how many calorie burned and add those to your day.
fat: what is your fat goal? I can hit it without eating tons of PB and I eat pretty low cal. But you can eat a yummy dessert. Use full milk VS skim. add cheese. Cook your chicken in oil. use oil based maridnate for chicken. Add butter or cheese to the broccoli.
reducing carbs: you can mix rice and cauliflower rice but there are yummy ways to make cauliflower rice (and you can use coconut butter making ti to increase fat!)
~Sigh....
The yummi bit is irrelevant right now.... It is just that I feel hungry.
I don't know an effective way to estimate my calorie loss when at the gym yet.... The fitness app the dude who made my training gave me says that it's around 300 calories a day so I can estimate that.
I am not sure what loss rate I chose, but I think it was round loosing 500 cal a day or something1 -
Re-food preparation:
Fry rice in olive oil until hot and add boiling water. Wait until cooked
Chicken - cut to chunks and off into the oven with some oil so it doesn't burn....
I sometimes season it with balsamic vinegar, garlic, and Dijon mustard
For now I am just trying to figure out what to eat..... Seasoning is less important and I can figure it out later.... I don't think that the amounts of any seasoning will amount to enough to make a difference
If you're cooking with oil 1) don't forget to log it and 2) that probably means you don't need the almond butter - swap the almond butter for a sack of vegetables!!
1 -
WinoGelato wrote: »You are WAY under eating for your stats and activity. I’m a 5’2 female at 125 and I eat more than 1680/day.
Are you trying to lose weight? What did you put in MFP for your goal?
you have very little to lose right? what rate of loss did you select?
and again, YOU NEED TO EAT THE EXERCISE CALORIES BACK. you say you spend two hours at the gym, then you need to estimate how many calorie burned and add those to your day.
fat: what is your fat goal? I can hit it without eating tons of PB and I eat pretty low cal. But you can eat a yummy dessert. Use full milk VS skim. add cheese. Cook your chicken in oil. use oil based maridnate for chicken. Add butter or cheese to the broccoli.
reducing carbs: you can mix rice and cauliflower rice but there are yummy ways to make cauliflower rice (and you can use coconut butter making ti to increase fat!)
~Sigh....
The yummi bit is irrelevant right now.... It is just that I feel hungry.
I don't know an effective way to estimate my calorie loss when at the gym yet.... The fitness app the dude who made my training gave me says that it's around 300 calories a day so I can estimate that.
I am not sure what loss rate I chose, but I think it was round loosing 500 cal a day or something
The yummy part is entirely relevant to feeling hungry. It should not come as a surprise that if you eat things that you don't enjoy much, you are not going to feel satisfied afterwards. Hunger is only half physical, and you're completely ignoring the mental side.7 -
so you are likely hungry because you are under eating. with so little to lose you should be at a rate of loss of 0.5lb/week to ensure you keep muscle and don't feel too hungry. that is about 250cal a day deficit.
then you should add exercise calories. if 300 is a concern of being over estimated start eating 200 and track.
this now gives you time for lots more food to eat and feel full.2 -
sytchequeen wrote: »Re-food preparation:
Fry rice in olive oil until hot and add boiling water. Wait until cooked
Chicken - cut to chunks and off into the oven with some oil so it doesn't burn....
I sometimes season it with balsamic vinegar, garlic, and Dijon mustard
For now I am just trying to figure out what to eat..... Seasoning is less important and I can figure it out later.... I don't think that the amounts of any seasoning will amount to enough to make a difference
If you're cooking with oil 1) don't forget to log it and 2) that probably means you don't need the almond butter - swap the almond butter for a sack of vegetables!!
Is it going to fill me up? I dunno.... Also not sure how to log the oil.... Rice is fine but chicken loses fluid during cooking and a lot of the oil is drained with that fluid4 -
WinoGelato wrote: »You are WAY under eating for your stats and activity. I’m a 5’2 female at 125 and I eat more than 1680/day.
Are you trying to lose weight? What did you put in MFP for your goal?
you have very little to lose right? what rate of loss did you select?
and again, YOU NEED TO EAT THE EXERCISE CALORIES BACK. you say you spend two hours at the gym, then you need to estimate how many calorie burned and add those to your day.
fat: what is your fat goal? I can hit it without eating tons of PB and I eat pretty low cal. But you can eat a yummy dessert. Use full milk VS skim. add cheese. Cook your chicken in oil. use oil based maridnate for chicken. Add butter or cheese to the broccoli.
reducing carbs: you can mix rice and cauliflower rice but there are yummy ways to make cauliflower rice (and you can use coconut butter making ti to increase fat!)
~Sigh....
The yummi bit is irrelevant right now.... It is just that I feel hungry.
I don't know an effective way to estimate my calorie loss when at the gym yet.... The fitness app the dude who made my training gave me says that it's around 300 calories a day so I can estimate that.
I am not sure what loss rate I chose, but I think it was round loosing 500 cal a day or something
The yummy part is entirely relevant to feeling hungry. It should not come as a surprise that if you eat things that you don't enjoy much, you are not going to feel satisfied afterwards. Hunger is only half physical, and you're completely ignoring the mental side.
At the age of 30 I am pretty sure I know how I feel about hunger and why10 -
We have tried to help you with ideas about how to get more volume and you have poo-pooed everything. I understand about small kitchen space...I have cooked in kitchenettes before. You can manage though if you are willing to put out the effort.
I am not sure what you want from us if you are not willing to change what you are doing.12 -
so you are likely hungry because you are under eating. with so little to lose you should be at a rate of loss of 0.5lb/week to ensure you keep muscle and don't feel too hungry. that is about 250cal a day deficit.
then you should add exercise calories. if 300 is a concern of being over estimated start eating 200 and track.
this now gives you time for lots more food to eat and feel full.
That makes sense, but I would rather keep the 500 cal deficits in numbers because a lot of things about this seem to be guesstimation...
I guess I should indeed consider more veg and fruit as snacks between meals as many here have pointed out1 -
We have tried to help you with ideas about how to get more volume and you have poo-pooed everything. I understand about small kitchen space...I have cooked in kitchenettes before. You can manage though if you are willing to put out the effort.
I am not sure what you want from us if you are not willing to change what you are doing.
I think maybe we should go round there and cook for him? I know how you are feeling @Annie_01 8 -
We have tried to help you with ideas about how to get more volume and you have poo-pooed everything. I understand about small kitchen space...I have cooked in kitchenettes before. You can manage though if you are willing to put out the effort.
I am not sure what you want from us if you are not willing to change what you are doing.
I am willing to change what I am doing. I simply seek to find the logic behind things and scrutinize responses.... I don't wanna jump on any given advice without thinking it through first and considering if it works for me or not.
Also it seems like a big emphasis of people's response here was about taste and seasoning at the beginning which is at present irrelevant. I worked as a cook and can figure it out after I am done with the "what to eat" first4 -
sytchequeen wrote: »We have tried to help you with ideas about how to get more volume and you have poo-pooed everything. I understand about small kitchen space...I have cooked in kitchenettes before. You can manage though if you are willing to put out the effort.
I am not sure what you want from us if you are not willing to change what you are doing.
I think maybe we should go round there and cook for him? I know how you are feeling @Annie_01
You don't have to participate if you get agitated by my responses =\
What works for you is great for you.... I am trying to figure out what works for me4 -
sytchequeen wrote: »We have tried to help you with ideas about how to get more volume and you have poo-pooed everything. I understand about small kitchen space...I have cooked in kitchenettes before. You can manage though if you are willing to put out the effort.
I am not sure what you want from us if you are not willing to change what you are doing.
I think maybe we should go round there and cook for him? I know how you are feeling @Annie_01
You don't have to participate if you get agitated by my responses =\
What works for you is great for you.... I am trying to figure out what works for me
I'm not agitated. I'm amused. But sorry for my response, Not everyone gets my humour, especially not over the internet instead of in person.5 -
sytchequeen wrote: »We have tried to help you with ideas about how to get more volume and you have poo-pooed everything. I understand about small kitchen space...I have cooked in kitchenettes before. You can manage though if you are willing to put out the effort.
I am not sure what you want from us if you are not willing to change what you are doing.
I think maybe we should go round there and cook for him? I know how you are feeling @Annie_01
Or at the very least invite him to dinner. That way he will know that you can eat quite a bit of food...meet your macros...most importantly walk away feeling full while at the same time eating a 500-600 calorie meal.
I am guessing my impatience was showing??? LOL I just hate to see someone go hungry! 6 -
sytchequeen wrote: »sytchequeen wrote: »We have tried to help you with ideas about how to get more volume and you have poo-pooed everything. I understand about small kitchen space...I have cooked in kitchenettes before. You can manage though if you are willing to put out the effort.
I am not sure what you want from us if you are not willing to change what you are doing.
I think maybe we should go round there and cook for him? I know how you are feeling @Annie_01
You don't have to participate if you get agitated by my responses =\
What works for you is great for you.... I am trying to figure out what works for me
I'm not agitated. I'm amused. But sorry for my response, Not everyone gets my humour, especially not over the internet instead of in person.
No offense taken, just trying to keep you from getting offended I suppose xD
It's weird... Moving on1 -
Is some of this an estimate regarding calorie goals, how much oil is absorbed during cooking, and how many calories you burn doing exercise, sure. But the numbers are more than zero and right now that’s the number you’re using for oil and for exercise burns. That number is definitely wrong.
Additionally as I’ve said before you are significantly under eating overall. You don’t need to overcompensate for estimation. You need to pick reasonable numbers that are appropriate for your stats and goals, log accurately, monitor and adjust after a period of several weeks.6 -
sytchequeen wrote: »We have tried to help you with ideas about how to get more volume and you have poo-pooed everything. I understand about small kitchen space...I have cooked in kitchenettes before. You can manage though if you are willing to put out the effort.
I am not sure what you want from us if you are not willing to change what you are doing.
I think maybe we should go round there and cook for him? I know how you are feeling @Annie_01
Or at the very least invite him to dinner. That way he will know that you can eat quite a bit of food...meet your macros...most importantly walk away feeling full while at the same time eating a 500-600 calorie meal. I am guessing my impatience was showing??? LOL I just hate to see someone go hungry!
I've been to the army so being hungry is not too bad unless it's for 6 days straight....
I appreciate the concern, really.... I am new to this thing and the app tells me that my me is already way over the 1600 quota.... Problem is, that leaves me hungry hence I dropped in here.... If I have to drop the rice so be it.... But I hoped for advice on how to substitute it then....
What to eat instead of 150 gram rice per meal? How to get more fat without eating avocado/almond butter... Etc ...2
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