Help - What do you think of my diet?
 

Here is what I eat on a typical day. Any feedback would be much appreciated

Breakfast - Either whole grain oatmeal with cinnamon, Splenda and some strawberries or bowl of Special K w/ skim milk

Snack - Either 1 cup of Fat free yogurt w/ about 10 almonds or 1 cup of 2% cottage cheese

Lunch - Salad with oil and vinegar dressing and some grilled chicken, sandwich w/ whole grain bread and ham or turkey and an apple, or dinner leftovers

Snack - Fruit of some sort

Dinner - Usually fish or chicken w/ veggies. I try not to eat any carbs at night.

After work out - Yogurt or cottage cheese again.

I have been struggling not eating sugar so I might have a fat free pudding cup or a cookie or two. But of course had a piece of cake this weekend for a family party and a Jr Frosty today since I was craving something sweet. I love eating healthy but I really want to cut out as much crap as I can and continue to lose weight.

I do run about 3-5 miles 4 days a week and lift 2 days a week.

Overall does it seem like I am on the right path?

All the food looks good. What is your Protein, Carb, Fat as percentages of calories? What is your calorie deficit?

Just from your sample day's menu it looks to me like you might not be eating enough fat. Some easy tweaks might be to switch to whole dairy and eat an egg breakfast 2-3 times per week.

Fat is essential for survival, and if your body thinks there isn't enough coming in through the environment, it tries to hoard as much of it as it can. Maybe adding some fat back in to your can help you continue your fat loss.

Try getting some sweets
 

I know this sounds counter-intuitive, but you might want to let yourself have some sweets so you don't end up gorging on them when you hit a rough patch. It might make the weight loss a little easier too.

I buy the light ice cream that is about 100-150 calories per half cup and have that after dinner. Use small bowls or tea cups and keep to the serving size. Another alternative is instant pudding made with skim milk. I think thats only about 140 calories per serving. It can help with a chocolate cravings. Eat the ice cream or pudding slowly and enjoy them. Finally, there are the chocolate chip chewy granola bars that are around 100 calories. They are very good for helping the sweets cravings. Since they are individually wrapped, it discourages you from eating more than 1.

Milk is good after a workout and chocolate milk is fun. Kind of makes it a reward after a workout.

Just make sure that any of these fit into your calorie/exercise budget.

Good luck.

Hi eveyrone. Sorry I haven't responded back. Forgot I posted this actually!! Yeah I have added an egg every other morning. I usually am around the 30% fat/carbs and 40% protein and am trying to add more veggies instead of snacking on grapes or other fruits as much. I love having the fat-free dark chocolate pudding cups for a dessert since I get my chocolate fix without the million calories ice cream will give you. Personally, I do better when I just give up all that stuff instead of having a little bit of it here or there. Since the little bit sets me up to have a huge bowl of whatever.

I had a really bad week last week, eating too much and a lot of junk. So back at it again this week and the scale has been showing it. I need to also get more consistant at doing more weight training/cross training instead of just running. I love staying active but need to put more effort to creating a schedule for that as well as running and sticking to it.

When I do run, I usualy do 4-6 miles each time so that burns anywhere from 450-800 calories each work out and I have added walking 30 mins 3 x a week when I am work just to get some added movement into my day. So I think as long as I stick to eating well, working out doing more than running, I will keep seeing results.

thanks for the support!

Ann

I know you probably don't want to hear this but I'd add in a fast carb, like a banana after your workouts and runs. Your body will make good use of it and that may cut down on some of your cravings.

Also try to allow yourself a cheat every now and then. I know if I go too strict for too long... all hell breaks loose!

A combo of a protein and complex carb would be excellent, too, after workouts.

very true, I didn't say the protein b/c she mentioned yogurt (I was just thinking greek) and cottage cheese, but which have protein. I usually make a whey protein shake (well just water and protein powder) and eat a banana.

Not enough fat, too many processed carbs and get rid of the 'fat free' stuff. Fat free=high carbs=increased blood sugar=increase in insulin=fat storage.

It looks to me that you will constantly be hungry on this type of food intake and will have moments where you 'just can't help yourself' and will binge out on whatever is nearby.

Fat doesn't make you fat.

I am surely impressed! Not sure I can be this good!

I am curious as to what the percentages should be? Like today mine were 52 carbs, 24 fat, 24 protein?

And Tandoorichicken.... How much fat, what kind, and how do I know the differences?

Thanks!

emmacs83;
The percentages should be whatever works for your body. That said, my percentages are about 30% carb, 30% protein, 40% fat. I try to get most my carbs from vegetables and fruit. Some others have success with 40% protein and lower fat. Experiment and see how your body reacts.

I mean what I am doing seems to be working I was just curious. Anything I can tweak to make it better ya know! So less bread/potato type carbs, more veggies. Ok, now how do I get my fat up in a good way? I seem to be low on that. I usually eat eggs in the morning with some wheat toast, couple hours later I will eat some veggie soup, or a tuna sandwich, dinner is usually meat, potatoes, and veggies. snacks include popcorn(94% fat free smart pop, fruit (pineapple, orange, tangerines, grapes, apples), Yoplait light yogurts, Sugar free popsicles, sugar free pudding/ jello... not all of these in a day of course ;), just giving you an idea of snacks I typically eat.

Any suggestions?

Here are my stats.

6'2"

Start weight 277
current 274

Goal 225

I walk and jog everyday except sunday

I lift on Mondays, Wednesdays, and Fridays. Crunches and push ups everyday

emmac,

I try to balance my fats with all different types, including saturated fats, monounsaturated fats, and omega-3's. I try to stay away from omega-6 fats because they are pro-inflammatory and can lead to GI troubles, joint problems, and bad allergies in the spring. That said, I'm currently exploring certain omega-6's after my workouts to promote muscle building, but that's more complicated than it needs to be.

Basically, I do a lot of cooking in virgin coconut oil and olive oil, eat whole eggs, have fish and grass-fed beef as often as possible, and on top of that take fish oil. I'm also a big fan of cheeses and chevre.

Nik, I eat very much the way you do and have recently started cooking with virgin coconut oil. Interesting that for so long we were told that coconut oil was unhealthy. We also eat whole eggs and are looking for a local source for free-range. My husband and I are both older and in excellent health, which we attribute to a lifetime of good eating and exercise habits. Money spent on healthy food and our health club dues pays off in a better life. I am very interested in nutrition and exercise and consider raising a healthy family to be one of my greatest accomplishments. Keep spreading the word!

Have you tried stevia as a sweetener?

This is easily the best I've tasted:

NOW Foods Stevia Liquid Extract 2 oz Liquid - Swanson Health Products