Critique my diet and help me lose a stone

[Alanis41]

I'm just over the 14 stone mark. Daily I have two buttered toast then maybe fried rice, chicken curry and dual and Greek yoghurt for lunch, then piece of breaded fish or scrambled eggs for dinner. 1L water a day. No real exercise other than walking to bus stops a few times a week. For the next two days I'm contemplating home made chicken mayo sandwiches for me and children as my dinner (me for my main meal) or thai green curry (homemade) with rice and peanuts.

[hairyturkey]

It's all about the carbs, so your diet is really carb heavy at the moment.

Try chicken salad rather than sandwiches and if you have to have rice then have a small amount of brown rice.

[Veterinari]

It seen a high fat, high calories and with almost no fruit or veg

Use salad or veg for half of each meal

[DippingToes]

Cut out the butter, make sure your bread is wholemeal, and your Greek yoghurt should be 0% fat.

Small changes can make a big difference. Good luck!

[DippingToes]

Cut out the butter, make sure your bread is wholemeal, and your Greek yoghurt should be 0% fat.

Small changes can make a big difference. Good luck!

[DippingToes]

Cut out the butter, make sure your bread is wholemeal, and your Greek yoghurt should be 0% fat.

Small changes can make a big difference. Good luck!

[DippingToes]

Cut out the butter, make sure your bread is wholemeal, and your Greek yoghurt should be 0% fat.

Small changes can make a big difference. Good luck!

[DippingToes]

Cut out the butter, make sure your bread is wholemeal, and your Greek yoghurt should be 0% fat.

Small changes can make a big difference. Good luck!

[DippingToes]

Cut out the butter, make sure your bread is wholemeal, and your Greek yoghurt should be 0% fat.

Small changes can make a big difference. Good luck!

[DippingToes]

Cut out the butter, make sure your bread is wholemeal, and your Greek yoghurt should be 0% fat.

Small changes can make a big difference. Good luck!

[DippingToes]

Cut out the butter, make sure your bread is wholemeal, and your Greek yoghurt should be 0% fat.

Small changes can make a big difference. Good luck!

[Sittingonthedock8]

Really, this diet sounds high fat and high calorie. I would ditch the buttered toast and have a small bowl of porridge made with oats and milk, or scrambled eggs and one piece of toast, no butter in eggs or on toast. Fried rice and chicken curry are loaded with fat. Dhal also quite calorific if made with oil , just have a small portion and no rice or accompaniments. Greek yoghurt is loaded with fat normally.
You need a lot more exercise. Mayonnaise is a complete no no on a diet. Peanuts ditto. I think you need a calorie counter or joint My Fitness Pal. It will be an eye opener!

[DippingToes]

I seem to have spammed the thread, sorry!

[Sittingonthedock8]

I meant to say oats and water, not milk! And measure the oats. I agree, you need lots of vegetables, salad and fruit (bananas only one every second day).

[hairyturkey]

It's all about the carbs, so your diet is really carb heavy at the moment.

Try chicken salad rather than sandwiches and if you have to have rice then have a small amount of brown rice.

[hairyturkey]

It's all about the carbs, so your diet is really carb heavy at the moment.

Try chicken salad rather than sandwiches and if you have to have rice then have a small amount of brown rice.

[hairyturkey]

I have also posted multiple times. Apologies. It said it wasn't sending.

[Alanis41]

Thanks all, will try and avoid the bread at breakfast and attempt more of a lower carb style food like baked chicken and roasted veggies. Hoping some changes come through!

[LuckyKitty13]

Theres hardly any fruit or veg there! What fruit/ veg do you eat? Make half your meals fruit and veg

[Alanis41]

@LuckyKitty13 tbh hardly any, a few grated carrots and leeks into my fried rice really. No other fruits or veg really unless I do a coleslaw or something. I like roasted veg when I can be bothered so will do that

[LuckyKitty13]

Is there any reason you dont eat more veg? It needs to be the major part of your diet. For example my diet looks a bit like this (I'm 4 months post partum and breastfeeding, for context! And a normal weight).

Breakfast: 2 slices rye bread toast with peanut butter, an apple or banana and a cup of tea. OR a bowl of porridge with a banana. OR a bowl of home made muesli (mainly oats) with some yoghurt and cut up fruit.

Lunch: 2 whole wheat crackers, spread with humous and topped with cheese and sliced tomato, sticks of carrot, pepper, tomato, and sometimes some falafel if I'm really hungry! OR leftovers from the night before. OR rarely a cheese and salad sandwich with the veg sticks and fruit.

Dinner: something like - chickpea/lentil vegetable curry, or risotto, or stir fry, or spaghetti bolognese with lots of veg grated in (carrot, courgette) I also put mushroom and onion in. Or salmon with brown rice and frozen veg like cauliflower, broccoli, peas. Or jacker potato worh beans or tuna mayo with salad or frozen veggies.

Snacks if I'm hungry : Falafel and cucumber sticks/homous, an apple, some yoghurt and a banana, oat cakes and humous/cheese, bit of rye toast.

Do you think you could put at least 5 fruit/veg into your diet ?

[oohwowzer]

to me, it looks like you just don't eat enough, and the food you do eat looks... pretty miserable, and well.. not very balanced.

you've listed:

two buttered toast, breakfast
fried rice, chicken curry and dual and Greek yoghurt for lunch,
piece of breaded fish or scrambled eggs for dinner.
1L water a day.

I'd recommend:

ADDING beans (1/2 tin) OR scrambled eggs to the breakfast toast. every day. That means breakfast comes in around 350 cals, and also means you get protein and carbs for breakfast -- which will keep you feeling fuller for longer. ADD a glass of fruit or vegetable juice, too. Iron (from beans/eggs) is better absorbed when combined with something high in vit C.

midmorning snack: piece of fruit.

lunch: keep the chicken or fish, ADD a massive salad. Be careful with dressings, though. Measure out a tablespoons worth. That's usually a portion of dressing (about 15mls). A tin of soup doesn't sound amazing, but it's quick, cheap, easy to control portion size.

afternoon snack: 1oz of nuts. doesn't matter what nuts -- unless you're allergic, then, obvs: don't! Nuts, in the afternoon, can give you a protein kick, keeps you feeling full, and stops you craving sugar/prevents the mid-afternoon carb slump. There are lists you can find which tell you how many (number) of nuts equals an ounce. Stick to that. Don't just 'grab' a handful, or guess. Actually count them out.

dinner: a sensible, normal portion of real food. Not takeaways, not something out of a box/packet: say, a nice homemade spag bol, a low fat veg curry and plain basmati rice. Portion control is key, for your main meal. And, you get to add loads of healthy, fresh, low cal veg.

Look into just how much food is a portion. Start looking on packets and weighing your food. It's a bit of a faff, in the beginning, but once you realise just how few chips or how much rice, or how little pasta is a 'portion', you gain better control.

snacks: depends how sweet your tooth is. I like jellies. 50 cals a pot. Three choccy digestives, anything that you like, that you can measure out, and control intake of.

hope some of that is useful x

[goingdeepinthesky]

Depends on how big portion sizes are too. I lost a lot after switching to a side plate rather than a dinner plate.

[Alanis41]

@oohwowzer that's really useful. I was told my previous PTS that I didn't eat enough. So tomorrow was going to bake lots or chicken and veg in an effort to bring in more veggies. It was that or thai green curry and rice?