Can anyone help me with what food to eat for weightloss

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I have 10st + to lose. Unfortunately I have lost all thought of what is nutritional, healthy and good food.

I need help

I need ideas of what to eat for lunch and dinner (I don’t tend to eat breakfast or if I do then I will have porridge...that much I can figure out!)

I know this sounds ridiculous but god, my entire adult life if eaten like crap and now I’m 30 I need to change, I’m so scared of the consequences if not but I don’t know where to start

I don’t want to go on a crash diet, I want to make long term changes but starting where?!

TIA

It’s really important to eat breakfast I really like overnight oats link below.
www.quakeroats.com/cooking-and-recipe/berry-overnight-oats . Maybe worth looking up slimming world as well as you could follow that by looking online, the portions are good and it doesn’t seem overly complicated. Also Instagram have some good posts for recipies.

I lost 2 stone this year on a low carb diet. The low carb Bootcamp threads are a brilliant source of support and advice. The next one starts in Oct. Maybe go and look at previous threads there to see if it's something You could get on board with? The best thing about it IMO is that you never feel hungry on it and the initial weight loss is usually pretty quick and quite dramatic which gives you a boost to continue. I lost 10lbs in the first 2 weeks which isn't unusual!

Thank you!

I did slimming world and weightwatchers at different points last year and it wasn’t for me-I found myself saving all my points and binging in the evening, it gave me a really strange view on portion and “good food”

My big issue is binging and portion control and knowing what is good for my body and what isn’t going to do it much good. I feel like I’m flying blind!

Lean meats, fish, eggs, salad, vegetables and moderate amounts of fruit.
Limit (but don’t cut out altogether) pasta, rice and bread products.
So for lunch maybe have a veggie loaded omelette and salad, or an open sandwich (ie one slice of bread with toppings) or soup.
Dinner can be fish or meat and veg.
My favourite dinner atm is bolognaise stuffed peppers.
Make a bolognaise sauce using low fat mince and tinned chopped tomatoes, onion, garlic, herbs, mushrooms etc. Slice a whole pepper in half and de-seed and fill with the sauce. Bake in oven for 25mins or so and sprinkle some grated cheddar on top.

You can't go wrong with protein and veg plus small amount of complex carbs.
So chicken/tuna/egg plus salad for lunch.
For dinner any kind of meat, fish or veg protein with lots of veg and brown rice, new potatoes or quinoa. The veg should take up half the plate.

I did slimming world to lose my weight.

I have either all bran/porridge or bran flakes with yoghurt and frozen fruit or scrambled eggs with spring onion, ham and spinach for breakfast.

Lunch is salad, omelette, soup or leftovers.

Dinner is a proper meal. Pasta bake with salad, turkey burgers with wedges and salad, roast dinner, chicken stir fry, Jambalaya.

Two chubby cubs, pinch of Nom and Slimming eats do easy recipes which help with weight loss.

Make it simple if you're struggling.

Breakfast - small amount of yoghurt and fruit (peaches are nice chopped up) avoid high calorie drinks from coffee shops

Lunch- a salad with protein and low fat dressing (lime juice or balsamic) make sure he protein is around 1/5tg the size of the salad and the rest veg
or soup ( the ready made soups from Sainsbury's or M&S are good as you can have a whole tub for around 250kcal and can get an all veg one)

Dinner - protein cooked in spices or garlic etc so chicken breast, fish fillet, small amount of pork or lamb with veg (preferable green and 1/2 the plate or more)

Drinks- don't drink cappuccinos or sugary tea, switch to no-sugar tea, black coffee or coffee with almond milk. Or sugar free cordial and boiling water. Drink more water and no high fat drinks like milkshakes, sugary squash, fizzy drinks etc.

You can eat things like healthy ravines and curries etc but have to be more careful with prep, so if you want ease I'd stick with the above and use My Fitness Pal to track calories.

Also, it's not actually that important to eat breakfast. Traditionally lunch is a better meal to eat more.
Many nutritionists advise that if you struggle to eat small amounts or stop when you start, then skipping breakfast to extend the fasting period can work for hose with a lot of weight to lose

Maybe buy a portioning plate? And look at some websites which show portions of different foods.

no food is unhealthy . max out the veg and minimise the processing apart from normal cooking.

no smoothies or blending - easy way to eat too much. Use teeth. no coffee shop coffees, no low fat food ( high sugar), no diet shakes, diet food, cereal bars or fizzy drinks.

doesnt matter when you eat, it is what and how much. good luck!

It’s fascinating, this thread crops up on MN every week and it has got me thinking.

I’m sure it would really help you to write down everything you eat over a week. You don’t need to show it to anyone, but you do need to be brutally honest with yourself, and this includes portion size. I am sure you will soon see what the real culprits are, what can be replaced and what needs to be stopped.

If you really have no idea what to eat to be healthy, then I would recommend something like slimming world or weight watchers (their no count plan that's basically the same as SW and not based so much on points).

Read “The Obesity Code” and “The Complete Guide to Fasting” by Dr. Jason Fung. Intermittent fasting and a ketogenic way of eating on feasting days will have the weight coming off. Good luck!

You don’t “need” to eat breakfast at all, it completely depends on the person some people find if they eat breakfast it opens the floodgates so to speak and they are hungry from then on. Also if your not hungry at breakfast why eat for the sake of it? IF you are hungry and want to eat breakfast then porridge is a good choice or eggs

Lunch
Eggs (anyway you like, boiled, scrambled, omelette)
Soup
Salad with chicken/tuna/eggs
Even a sandwich is perfectly fine (although not everyday) just put some salad in it as well
Beans on toast

Dinner (always have a pile of veg or salad with every dinner)

Cod (spoon of pesto on top, then oven bake) with sweet potato wedges or mash & veg

Chilli, have with broccoli rice instead of normal rice sometimes

Steak/chicken/turkey with salad or a huge pile of veg

Chicken/steak & veg stir fry

Burger (no bun) with sweet potato chips & salad

Lentil & sausage stew

Basically anything you like, just weigh out a portion as per the pack until you know a portion by eye

Snacks
Veg sticks
Fruit
Rice cakes ( I like snack a jacks bbq)
Yoghurt ( plain full fat Greek)
Jelly

Do you drink tea/coffee? If so do you have sugar? Start reducing the sugar 1/2 a spoon every few days if you do

Drink enough water because it helps you feel “full” start every morning with 1-2 glasses and drink more during the day

Limit alcohol because it is calories! I only have a drink at weekends unless it’s a special occasion

Look at low GI - so you want foods that make you feel fuller for longer.

Brown or wholemeal bread / rice / pasta. New potatoes instead of mash or roasties.

Lots of veg and salad and lots of meat. Not fatty, crappy, processed meat but lean meat.

No processed food, fizzy drinks, artificial sugar. Cut out the ready meals, take aways and booze.

It will take a few days to nail the sugar cravings but it work a wonders.

No offence (and I say this as someone who has 5st to lose) but any little change you make will be positive!!

My meal plan is:

B: 1 wholemeal pitta, humous, cherry tomatoes and cucumber
L: 2 pieces of nimble bread (toasted) with x2 eggs scrambled. Add chives, seasoning and a little butter for taste.
D: spag bol with portion controlled pasta. And a massive salad on the side / curry with new potatoes instead of rice and broccoli + green beans / chilli with portion controlled wholemeal rice and salad / chicken stir fry (2 chicken breast, courgette, red onion, peppers, bean sprouts, mini corns, once sachet of stir fry sauce and brown rice = 2 portions)
Snacks: nuts / lean meat /cucumber and pepper crudites / natural yoghurt / banana peanut butter on small slice of toast

Once you get rid of the sugar cravings it is easier!!

Good grief! You lot are ace!

I know it sounds ridiculous but I’ve just lost all sense of normal!

For lunch, I’d eat sandwich maybe 2, crisps, chocolate, fruit and juice

Pick on food whilst cooking the kids dinner at work (an a nanny)

Then come home and eat dinner...something quick...cheap ready meal, fish for beer sandwich etc or eat mcds on the way home or just buy crap and eat that

I’m under no illusion of how I got to be this size! Thank you so much for your help, I feel like I have a better idea bow

I am a firm advocate of the Blood Sugar diet as created by Dr Michael Mosley. There's a whole website/forum to read and I think there might be a mumsnet group as well. People have lost and maintained their loss of many stones and results come quickly enough to motivate. It has worked well for me and I have lost several stone with it and am on my way to a healthy weight and BMI.

Join MyFitnessPal (free) which is a calorie counting database with a great forum too. All diets, whether advertised as such or not, are based on calorie restriction (as I'm sure you know). All the fad diets or latest diets or SW or WW are all ultimately relying on you restricting calories to work.

Work out what calories you need to be in a deficit and eat up to that amount. MFP includes a tool to work out what cals you need based on your stats.

You probably already know this too, but just in case (as it is so often bandied around misinformation), starvation mode is a myth, it doesn't exist. You do not need to eat breakfast or lunch to 'kickstart your metabolism'. It doesn't matter what time you finish eating, even if it's the minute before you go to bed. Carbs are just calories and are regularly demonised unfairly. Just eat in a deficit of whatever you like to eat (carbs, chocolate, fruit, veg, whatever) and you'll lose weight. Obviously the healthier stuff is better for you (I eat a truckload of veg to fill up on) and prefer to eat a bigger evening meal with snacks in front of Netflix so don't have my first meal of the day until 6pm. I've lost 6-stone this way.

Best of luck with it. It's a marathon not a sprint, so be patient and be kind to yourself (as I have to remind myself sometimes).

I Dont really believe we need breakfast and I'm sure there's books on amazon to back up why it's not necessary, I actually don't usually get hungry until lunch and I've been slim all my life then started to eat breakfast cereal in the mornings as I was waking v early with baby so by 8 or 9 was hungry (couldn't stomach eggs in the morning or anything cooked though), this set me off on a trail of district ion of eating lots of cereal throughout the day and I became addicted to it and couldn't lose the extra weight I'd gained through sugar consumption.
Anyhow, I've started only having an alpen light with my morning coffee then saving myself for something nutritious and tasty for my evening meal.
I'm on slimming world plan and it is slowly dropping off but I don't have a lot to lose.
I tried keto which dropped a few pounds within days but I was ill with toilet trips and feeling nauseated on the 3rd day so came off it n went back to slimming World plan.
I'm reading into it but I do think it is best to go sparingly with carbs and sugar and eat more protein and veg

There are lots of books on kindle that can help but I think the best advice is to fast/stay low carb and listen to your body.
I've switched from cows milk to soya but there are other alternatives like almond milk, switch to sweeteners but do your research as some contain chemicals, eat smaller portions and stay away from tempting sugary treats.

After doing some keto research and buying a few books the evidence suggests that it's actually refined sugar and carbs which are best avoided.
I'm now trying to stick to low Carb as much as I can without being restrictive.

Please read HEALTHY EATING, THE BIG MISTAKE by Dr vernier Wheelock

Good luck

YY to fitness pal, it's an eye opener when you read the nutritional values of some food.
I scanned a packet of plain scones last week and there were a few hundred cals in 1! So I decided those calories would be better saved for something proper not crap.
I also use it alongside the slimming world plan but this is personal to me as its more about the snacks and cereal I was having.

I was in a similar boat to you - there as so many confusing messages about what is "good" to eat.
I started tracking what I ate in a normal day on my fitness pal and it was quite eye opening. It really helped to log what I ate and keep track of my calorie intake from then on. I don't know how much I've lost (my scales are broken, but my clothes fit a lot better!).
I tend to have porridge or poached eggs on wholewheat toast for breakfast, a salad full of veggies with high protein (quinoa and/or chicken), then a fairly "normal" dinner averaging around 600 calories. Snacks tend to be fruit, I also drink at least 2 litres of water a day, usually more.
It's a slow process but I feel it's more sustainable (I've done SW twice before). There are lots of support groups on MN which might also help.

Sorry to bombard but I'd also strongly advise investing in some electronic kitchen scales if you don't already have them.

For lunch, I’d eat sandwich maybe 2, crisps, chocolate, fruit and juice

You need to recalibrate your eating habits completely. Axe all of the above and maybe just eat a portion of salmon, or chicken. Maybe with some salad. An apple at most. No bread, no crisps, no chocolate and drink water rather than juice

If you must eat bread then get some wholemeal or granary bread. Don't eat the shitty white stuff.

If you need to follow a diet then that's okay but it's really all about ditching the bad foods and reducing your intake. You can probably do that for yourself.

Thank you all! You’ve given me so much to think about (food for thought if you will )

Hello Lego, good to see you.