If you are short and thin please tell me what you eat?

This is me too, minus the alcohol.

im 5’3, have weighed between 40 and 50kg all my life, currently 45kg in my late 40s. I have never dieted, don’t look at calories and eat what I want. I don’t have a massive appetite though and at this stage in life I don’t think my body needs more than one full meal a day. I’ve never been a fan of breakfast (the thought of stuffing your face with food as soon as you wake up makes me feel urgh). I will snack (crisps are my undoing so try not to keep them in the house too often) but I don’t have a sweet tooth and never want a dessert after a meal (even when eating out).

I exercise when I want because I enjoy it (bike rides at the moment) but not consistently so. Recently had a health check done and was told my heart was 8 years younger than my age. That said, I don’t think I’m massively healthy. I do think there is too much focus put on eating in our culture and we really don’t need to eat as much as we do. I hate cooking and the obligation to cook for the family is my biggest pain. I’ve always felt that if there was a pill I could pop that would give me all the nutrition i needed for a day, i could happily stop eating. I also find fasting very helpful for detoxing and self discipline. I have never had any eating disorders! And I’m not depressed either 😂

As well as portion control I think it is about making sure your plate is filled with the most nutrient dense fibre filled food. This naturally fills you up and stops any hunger pangs.

You need lots of fibre to support a healthy microbiome to keep low levels of fat. If you don't eat enough fibre all the microbes in your digestive tract eat the lining of your gut instead of the fibre which allows dangerous bacteria and chemicals to enter your blood stream.

There are studies showing that fecal transplant of an unhealthy microbiome to a healthy twin increases their weight even if the diet is kept the same.

Cutting out upf supports a healthy microbiome as emulsifiers and preservatives kill off the good bacteria which support weight loss and allow the bad bacteria to thrive. These produce unhealthy metabolites which can even affect your brain. 90% of your seratonin is made by the good bacteria in your gut which explains why cutting out upf can result in improvements in depression and anxiety. Cutting out upf was for me far more effective than an ssri.

I eat similarly varied meals (except for chicken) and I am definitely not genetically blessed, my father is obese with type 2 diabetes and more than half of the women in my family are/were overweight or obese. It’s portion control. Variety doesn’t equal quantity.

Do you realise that most people couldn't eat what you do and be lean? Even taller people. You are genetically blessed.

My weight fluctuates between 8.10 and 9 stone.
I always have a good breakfast, lunch and dinner and keep snacking to a minimum. Breakfast would be porridge, lunch typically veg and lentil soup with whole meal bread, dinner maybe salmon with broccoli and brown rice. Snacks would be fruit and a few nuts. I eat cake and puddings but this tends just to be on Sunday when I have the family round.

@Thegreatgiginthesky fantastic meals, some posts on this thread are making me seriously hungry 😋. Your diet sounds great to me, I don’t eat poultry but would totally have what you had in a day (swapping chicken for something else)

I had overnight oats for breakfast with chia, poppyseed, raw cocoa, pumpkin seeds, onaka, silken tofu and a small banana. This is my standard breakfast that I’ve had for over 3 years now, I frequently experiment with different seeds and dried fruit but the base of rolled oats, yogurt/onaka/kefir and water or plant milk stays the same.

Yesterday I ate
Breakfast - wild salmon, capers, rye crackers, cream cheese, sprouted lentils, peanut butter and apple, handful of walnuts, crackers with comte. 2 coffees

Lunch - rye bread with avocado, chicken and sumac, salad with beetroot, leaves, carrots, sprouts, nuts and evoo. Raspberries and dark chocolate, yoghurt with whey protein

Dinner - baked chicken with garlic, tomatoes and red onions, roast potatoes with rosemary and thyme, broad beans, runners and peas. Kiwi with dark chocolate.

5'4" 50kg and I would say I eat whatever I want, normally just under 2000 calories a day to maintain a bmi of 19. I don't eat any ultra processed food becuase it makes me feel ill and used to give me cravings and make me gain belly fat and having cut it completely I no longer crave it.

I would recommend switching to a whole food diet to loose fat as it helps your body to naturally regular hunger. After a few weeks I found that whole foods started to taste amazing and I would rather eat the natural sweetness in something like a bell pepper than a chocolate cake. My weight dropped from 65kg to 50kg purely by cutting out upf. If anything my calorie intake has gone up. It also cured my anxiety/depression, body aches and gave me a ton more energy.

5ft 4" here - don't know how much I weigh - slim but mega-shoulders, age 62. For years/decades I've only eaten when I'm hungry not because it's a certain time - obviously if it's a 9-5 type job then I'll eat something at the traditional lunchtime and super-early starts I'd eat when it's 'break time'.

Now as to WHAT I eat, that generally depends on how much cooking I want to do, what's available either at home or wherever I am if I'm not close to home - but generally it's what I fancy eating - which again depends on several factors which are just things like how much manual/calorie-burning I've done, temperature, etc.

My body seems to tell me - you need a steak and, funds providing, I listen and act - same for a salad or eggs, cheese on toast, chocolate cake, a roast chicken dinner ad infinitum.

Sorry forgot to answer what I actually eat, a typical what I eat in a day would be:

Coffee (with sugar and full fat milk)
If peckish, packet of crisps.
Big meal which could be absolutely anything. It could be a pizza, it could be a massive bowl of pasta, it might be salmon and rice, it might be a burger (dh makes really good ones) and then I'll follow up with dessert always. This would probably be a Gu pot.

I am 5"4 and always seem to be 115lb whenever I weigh myself (which is every few months I guess) - I do not count calories but have naturally always gravitated towards intermittent fasting. I am not a breakfast person and I like big portions so I usually end up eating 1 big meal a day (whatever I fancy, I do love junk food!) and then maybe some small snacks.

I am exactly the same with regards of preference of savoury food! Don't need cake, biscuits or choc. But I definitely have a big appetite 🙈😞

Absolutely agree with this. If I genuinely ate what I wanted, I'd probably become morbidly obese. In fact, it's only sheer willpower that keeps me at a size 14-16! I have a huge appetite and am constantly thinking about food. I probably have more willpower than someone slim who is not fussed about food and is happy to just use food as fuel.

I don't think it is that lots of people interpret 'eat whatever you want' with 'eat as much as possible' (sure there are some who feel that way)...

Whats becoming apparent to ME is that one persons 'whatever I want' is significantly less calories and very different to the next persons 'whatever I want'.

My ultimate 'whatever I want' at the minute is half a tub of Ben and Jerrys. I could physically eat a whole tub, and some crisps, but I do not want to, it is definitely not about 'eat as much as possible', I really don't like feeling overly full and sick.

Someone elses 'whatever I want' might be five grapes and half a crustless Kraft cheese slice sandwich... or a massive salad... or two Big Macs, a pie and a McFlurry.

It must be very easy to remain slim if 'whatever you want' is frankly, bugger all and a very healthy low calorie bugger all at that! And yet overweight people are berated for lacking will-power, when in fact many slim people are that way whilst not using will-power at all!

Interesting how given OP’s question some people are claiming to eat “whenever and whatever they want” but then just dropping it in there like an afterthought that they only eat one or two meals a day and no cakes etc

It’s almost like too many posters conflate someone eating ‘whatever they want’ with ‘as much as possible’. It’s perfectly possible to eat what you want without actively restricting.

OP - it’s whatever works best for you. Whether that’s low carb or counting calories or intermittent fasting or none of those. It’s what’s sustainable for you and what’s best for both your physical and mental health.

We have one life. Not many people will get to their 70s and wish they’d dieted more or had less fun (assuming they don’t have diet/alcohol related illnesses etc).

Try to eat plenty of veg and salads and lean protein - because that will reduce the risk of serious illness later on.

Try to exercise as that will help your mobility and strength later on.

Socialise, have fun, maintain friendships, and new friends - because mental health and loneliness are important too.

Above all don’t don’t don’t compare yourself to others. Everyone has things they are unhappy about. Whatever they look like.

I'm 5'4 and 9 stone on the nose.

Breakfast - frozen fruit & veg smoothie with protein powder and collagen powder. Poached egg with whole meal or seeded bread.

Lunch - either a jacket potato cheese & beans, a salad, chicken on the bone, sandwich, or a salmon cream cheese and avo bagel.

Dinner - spag bol, curry, chilli, lasagne, salmon tray bakes, chicken tray bakes, stir fries, meat and 2 veg, Tuscan chicken, fish pie, Greek and Turkish dishes, flat breads / smashed burgers and salad, white fish, mash and veg. I always have plenty of veg with every meal.

I cook from scratch completely and follow a low UPF diet when I can. I think that makes a huge difference. I have quite a few carbs but don't do more than 2 carb meals a day. If I have chips I make them myself and air fry them. Lots of protein in my diet as well as oily fish and organic meats so I don't ever feel the need to snack really. I buy full fat everything. Milk, cheese, full fat steak mince from the butchers. All my meat comes from butchers or fish mongers. Full fat cream, sauces and condiments.

If I fancy something sweet after I'll have either full fat Greek yogurt or a protein yogurt.

Someone on another thread mentioned Secret Eaters. I've never heard of that reality show, I'm not in the UK. We have been watching it for the last few days with DH on Youtube. It's shocking what people consider "eating healthily" and the portion sizes were unbelievable.
Also the behaviour around the table, the lack of the bloody table! Nobody I have seen so far on the show had their meals at the table, except for festive occasions, I couldn't believe my eyes. People ate meals in front of their screens or slouched on sofas or bent over tiny coffee tables. How can they enjoy the food this way I have no idea.

Big cultural shock to me. No wonder I am able to keep my weight within the healthy BMI, my eating habits are completely different. It's perfectly normal in my family to eat every single meal at the table, no screens, no distractions. DC are doing it automatically. It's the same with neighbours, extended family and everyone I know.

I agree with pp re. Portion size too. Cakes and crisp packets etc are much bigger than they used to be. It’s easy to overeat.

I used to fill my plate and eat everything on it just because it was there, even if I was overfull afterwards.

Again, I had to train myself to recognize when my appetite was satiated.

Interesting how given OP’s question some people are claiming to eat “whenever and whatever they want” but then just dropping it in there like an afterthought that they only eat one or two meals a day and no cakes etc as if that’s a minor point - when actually it’s likely to be the main reason

What they mean is they are in tune with their appetite. They aren’t using will power to resist the cake. They just don’t fancy eating it as they aren’t hungry.

I eat what I want, when I want. If I am in a cafe and I am peckish and I fancy a cake, I’ll buy one and eat it. I won’t otherwise though.

I had to train myself to get in tune with my appetite. I am glad I put the work in though. I used to have a really stressful, unhappy relationship with food and now I don’t.

I'm 5 foot and usually around 8 stone in my mid 30's. It's partly down to being very lucky that I seem to have a good metabolism but also portion sizes. The amount most people think is a normal portion is often a lot more than I could eat in one go. I am also a very slow eater so do leave food because I have had time to realise I'm full.

Eat what you fancy but portion size is so important, don’t over do it.

Im 5’3”, 9 st 4” and I’m 58 and about half a stone heavier than I’d like. (Just had a holiday and some big family celebrations). Will get below 9st as clothes feel and look so much nicer without that extra few pounds.

To add I also WFH and am sitting down most of the day. So I do 1/2 hour exercise most mornings before breakfast and take a 20 min lunchtime walk.

I'm 5'3 & weigh just over 8 stone, I joined the Bodycoach app 4 years ago & have never looked back. I exercise 5 x a week & have 3 healthy meals & 2 snacks a day, all tailored to my height/ weight.
I realised I wasn't actually eating enough & the was eating the wrong things although healthy, I didn't have enough protein in my diet, can honestly say it's been a game changer for me.

I'm 5'3 age 54 and 8 st 2. I've lost a stone this year by just changing what I eat, mainly reducing carbs, saturated fat and wine, but generally sticking to the same kind of things as before.

I decided I wanted to lose a stone but not diet, just make a general adaptation to what I eat for the long term.

My day looks like this:

B: Kefir or porridge made with skimmed milk with some chopped fresh fruit and nuts/seeds. Occasionally boiled egg and a grapefruit instead.
Decaf skimmed milk latte every morning.

L: Big salad. Mix of things like: cucumber, tomato, avocado, fennel, red pepper and 1 of something like apple/pear/orange/nectarine/raspberries.
Add a little olive oil and raw sauerkraut.
Then a little protein such as hummus/ soft goats cheese/low fat jarlsberg/nuts/seeds/tinned sardines.
Occasionally a slice of ancient grain sourdough I keep in the freezer just for me. Very occasionally a cheese sandwich with 2 slices sourdough, perhaps if I'm going hiking and make a packed lunch.
I WFH most of the time but take a big salad as packed lunch to work when I go the the office.

S: Often 2 medjool dates stuffed with walnuts, sometimes a square or 2 of 90% chocolate and a few nuts, or kefir with cocoa powder and nuts stirred in. Very occasionally something like a few Nairns oatcakes or oat biscuits, or Graze cherry bakewell flapjack, all of which are low in sugar. I keep these in the house for DS packed lunch and find them useful as snacks to take out if I am doing a long walk with DH or a friend.

D: The veg/protein of whatever I make for my family, usually without the carbs, or with minimal carbs.
Examples:
Fish or vegetable curry with lots of veg made with light coconut milk.
Lentil and tomato stew poured over veg with a little parmesan.
Lean steak mince bolognase poured over veg.
Baked fish with a little pesto and lots of veg.
Chickpea and veg casserole.
1 wholewheat burrito stuffed with spicy kidney beans with lots of veg.
Eggplant ricotta made with aubergine, ricotta, parmesan, eggs, passata.

It feels like an adequate amount of food which I enjoy and I never feel hungry or deprived. I buy quality, mainly organic ingredients which I think are worth the extra money. I don't eat out or get takeaways.

Very occasionally I might have something like a small pizza (Crosta and Mollica mini ones) with salad for dinner, or a ready made vege burger with brown roll and salad, but this is standby food we keep in the freezer for rare occasions we need a quick, easy meal.

About once every couple of weeks I share half a 187ml can of red wine with DH. During the day I have another decaf coffee, 2 cups of redbush tea and lots of water.

Although tonight we're going to share a 187ml bottle of prosecco to celebrate the election results!

Yes you are correct.

We are also designed to eat the most calorific food available when we can to prepare ourselves for times of scarcity. We are still programmed to do this but live in a society where food is plentiful.