I decided to show you girls my Fitday account, many of you girls recommended me to take in 1800-2200 calories a day, I usually take in 1200, so adding up 1,000 calories is a little too much for me, but I think I'm doing okay, but check it out, and be honest, also can you please recommend me some foods you think I should add in since many of you think I'm not eating enough. I count every thing I eat. If I eat 20 grapes I'll calculate 20 grapes and etc, this may look crazy, but this will help me not overeat. I don’t usually add my activities in, but I decided too show everything.
My suggestions (just my opinion, feel free to disregard):
Your healthy fats and protein numbers are very low.
Fat is not the enemy, fat is a very needed part of your diet. Eat natural peanut butter, cook with olive oil, put avocado slices on a turkey sandwich, snack on a measured portion of nuts or trailmix.
Protein is GOOD. Protein will help you feel full. A combination of protein + healthy fat is very satisfying. 100 grams a day is my own goal and I am generally thrilled if I get more than 100 a day.
Special K is the devil. The marketing people at Special K are some kind of diabolical geniuses to convince the world that the high fructose, low fiber crap is some kind of health food. I would recommend oatmeal. Not that packaged sugary stuff, Quaker 1 minute oats + dried blueberries is one of my favorite healthy breakfasts ever. I also like 2 slices of whole grain toast with natural peanut butter or a whole wheat tortilla with egg beaters, spinach leaves and tons of salsa.
Good work increasing calories - you seem to be eating a lot of fruits/vegetables which is awesome! Just add some healthy fat (an excellent/easy way to up calories) and some good solid protein for meals/snacks and you are set!
Thank you, I just ate some peanuts so I got a little more good fat, fiber and protein. Since I started this diet I've been afraid of eating foods that are high in fat, because I thought that was what reason why I gained all this weight, but now I realize its my little activity and overrating, so I'm trying to change that. I thought I was getting a lot of protein in, and your right about Special K, it doesn’t fill me up=/, I'm going to buy a new box of cereal that is made with whole grains and wheat.
Calories is what causes weight gain. You can bust your butt in the gym, but if you're still taking in more calories than your body burns, you're going to gain weight.
Remember, you can lose weight eating candy and gain weight eating nothing but vegetables. It just depends on calories in vs calories out. Regardless of where the calories come from.
Of course, I don't advocate eating nothing but candy. But I'm using that to make a point.
I agree with Glory! Your plan basically sounds really good! But agree about the Special K, and also protein and healthy fats!
LOL but I think it DOES matter what the calories are that you eat. I am a firm believer that our bodies process natural whole foods MUCH more efficiently than junk or processed foods! Certainly works for me, anyway! But looks like you are doing great on that for the most part.
I did a "low fat" diet in college and my hair fell out by the handful. Read this!
"Not all fat is detrimental. In fact, certain fats are desirable and beneficial for good health and athletic performance. Fat sheaths the nerves, synthesizes many enzymes, and aides in the digestive process. Unless directed by a physician; do not consume less than 15% of Calories from fat. Fat contains essential fatty acids (linoleic acid and alpha-linolenic acid) that cannot be produced by the body. Fat is a carrier of fat soluble vitamins A, D, E, and K. Fat also provides that feeling of fullness that gives us satisfaction and increases the flavor and palpability of foods.
Buy fresh lean meats, fish, poultry, pork, veal, lamb. No processed meats or "coated meats."
Grill, bake or broil meats.
Choose cold water "fin fish" for the positive effects on blood vessels (such as, salmon, trout, and cod).
Drink low-fat or skim milk, and eat low-fat dairy products.
Avoid foods with "partially hydrogenated oils" as an ingredient.
Choose liquid fats at room temperature as a rule (e.g. Olive oil, peanut oil, canola oil).
Use little butter or half-n-half (or 2% or skim milk) instead of margarine or non-dairy creamers to eliminate the intake of trans-fat.
Finally, people of Mediterranean countries, such as Italy and Greece, consume the majority of their fat Calories from monounsaturated and polyunsaturated fats. These consist of foods such as olives, olive oil, along with good carbohydrates such as fresh vegetables, whole grains, dried beans and fruits. They tend to limit their intake of saturated fat and red meat. The result tends to be a lower prevalence of heart disease and stroke."
Luckily, fat is one of the easiest and yummiest things to add to a diet. Good fats are found in the healthiest foods - salmon, olive oil, nuts, avocados. You can eat those foods, add needed fat/calories, enjoy the great taste AND know you are doing something good for yourself.
I love to get 2 tbs of almond butter and heat it up in the microwave until it gets a little runny and then dip cameo apple slices into it. Mmmmm...almond butter. I also like to make my own salad dressings with olive oil, walnut oil or canola oil!
What about cheese? Is that okay fat?
Cuz the fat free cheese is kinda plastic tasting.. so I could go for some real cheese (still light of course, but least it has some fat! haha)
I would like to clarify again, that an 1800-2000 calorie level is not too hgh for you at your current weight. Your current weight is a HUGE factor in what your calorie level should be for weight loss.
1200 calories a day is very minimal, and is usually only used by those who are pretty close to their goal weights-and definitely a range usually only used by those already under 200 pounds. When I was at 211 pounds, I started off at 1700-1800 calories a day, and successfully lost the first 10 pounds on that level. I did not have to drop until I was below 200.
At 277, your calorie needs are much different than that of someone who is 190 pounds...or 130 pounds.
While I agree that you probably don't need 2200 a day, I believe that the 1800 range would be about perfect for a good while.
I'm trying to get in at least 1600-1800 calories a day now, its hard but I'm trying. Also, I eat more then 15% of fat a day, but I'm trying to avoid saturated fat. I love avocados so I'm glad I can enjoy that now, and peanuts.
Also to the girl that commented about cheese, stay away from it, I mean you can eat once in a while, but I use to eat it almost everyday(literally) and its so bad for you, because its high in fat and saturated fat. Cheese= lol. I try to get in saturated fat from 2% milk, not cheese.
You guys can check out my Fitday for today. I'm going to eat more later, but so far I have 700+ calories right now, I'm also planning to work out later.
Check out my Fitday.
But I too need more of it.
lol. I try to get in saturated fat from 2% milk, not cheese.
