Talk to me like I'm an idiot (I actually am) for what I should be eating

[Matchingcollarandcuffs]

I felt rough this morning with a migraine so ate half a bagel, took my meds and fell asleep. I woke up feeling really wibbly so have just eaten most of a bag of haribo and a little tube of pringles, drank a bottle of juice and now have a burger for lunch.

I am overweight, menopausal, recovering from cancer surgery and just wrecked. I have done SW, WW, calorie counting and none of them work longer term.

Please tell me some ideas of lowish carb foods I should be starting my day with - if I start right I'm fine but if I have a high carb breakfast the above happens. Or resources to help me learn. I am just at rock bottom and disgusted in myself

As you can see from my username I empathise.
Try having -
Scrambled, poached or boiled eggs.
Smoked salmon (its cheap in lidl)
Avocado
Spinach
Salad with chicken or tuna
Soup
Full fat greek yoghurt with berries and flaked almonds.

Just a normal dinner with lots of vegs, maybe sweet potatoes instead of white ones.
Dark chocolate.

First of all - if you are unwell cut yourself a lot of slack -

If you need low carb breakfast , eggs are great
Unsweetened Yogurt with seeds and a little fruit

First of all drink a pint of water when you wake up, continue to drink a shit tonne of it all day.

Im not sure a long list of healthy foods will benefit you at this point, it’s about changing your habits and then slowly introducing healthy alternatives otherwise you’re likely to give up and revert to poor eating again.

I had bran flakes with almond milk for breakfast, I leave them to soak for a good 10 minutes so the texture is similar to porridge, love it but it’s not for everyone.

Did you buy the Pringles and Haribo for the kids or yourself? My mantra is if it’s not in the house you can’t eat it.

Sounds hard. I would have thought that bananas on whole wheat toast, or avocado would be beneficial to have. Assuming that you can tolerate wheat of course. Eating right will aid your recovery, as you probably know anyway. There is nothing wrong with a homemade burger either. I do mine in an airfryer. Needs no oil whatsoever, and I use organic mince. Served with salad, or/ and sweet potato fries is a quick easy dinner.

Noom is good. Try that maybe?

I have started to eat healthily to lose weight and have lost 18 pounds since March.
I have fruit and fat free greek yoghurt for breakfast, chicken/tuna/egg salad for lunch and then a normal dinner, for example spaghetti bolognese or stir fry. If I snack its fruit or sugar free jelly. I do treat myself to crisps or chocolate on a weekend and might have a different breakfast like scrambled egg for a change.

Thanks - burger was burger king delivery - was pondering air fryer but a) we're 5 people (3 18+ and 2 older teens) and haven't found one big enough - and b) have a teeny tiny galley kitchen - already have a halogen oven so can't see the point of an air fryer too.

I hate egg whites, so can eat poached yolks only and scrambled sometimes with LOTS of butter. Allergic to avocados :(

I've tried things like mozzarella salad etc for breakfast to try and cut curbs and end up just crashing - is it something I just need to get out the other side of?

Could you try something more high protein ?
2 or 3 Turkey rashers (or bacon medallions)
Low fat sausage
Beans
Slice of toast

Protein will keep you fuller longer

Aldi have some great protein yoghurts and mousses too for sth sweet. Some days you could just have a yoghurt and toast and a banana or avocado.

You need protein to stay full...baked beans are good for breakfast
I find if it's in the cupboard if eat it so only buy sweets in a child portion for the child on that day. No crisps multipack....they are not cheaper if you eat the whole 6 packs in a day because they are there.
Cancer is a tricky thing I did well at SW pre cancer now I've realised I sabotage myself because if I loose weight it might mean it's coming back so I eat shit to test myself.
If you get lots of migraines maybe revisit the GP if it's rare if just say one meal in 21 isn't an issue and get back on thinking before you buy.

I ate a load of crap on Sunday, its an ongoing battle. Don't beat yourself up.

Hi OP, it’s so tough isn’t it? Have you considered asking at your GP’s surgery to see if they have dietitian services?

Plan ahead so you know what you will have each day that week and make sure you have the right stuff in to avoid take away.

Breakfast and lunch eat palm size lean protein, palm size carb (whole grain if poss) and fruit/plenty of veg.

E.g. B - smoothie made with low fat greek yog, fruit and handful of spinach and a few oats
High protein granola and piece of fruit
Scrambled eggs with one slice of toast and some mushrooms/spinach. Big mug of tea or whatever your preference.

L - Cottage cheese or tuna, ryvita, salad
Chicken salad
Soup with added chunks of chicken and a couple of oatcakes. Fruit/yog to fill up.

Dinner eat palm size lean protein, half plate of veg, thumb of fat.
E.g. chilli or bolognese with courgetti
Stir fry with lots of veg
Fish and lots of veg

Drink 2l water. Take a photo of everything you eat to help you track what you are actually having and check at the end of the day. Plan a small snack of something you will enjoy but have a sensible amount e.g. small bag of crisps/2 finger kitkat.

Look at theGlucose Goddess FB group. Lots and lots of ideas for low glycemic breakfast ideas.
Her books are great too.

Thanks - and love the idea of taking photos, that's genius. The snacks are mainly the kids but I am happy to indulge them - think I might have to say that they keep snacks in their own rooms.

The portion size info is helpful, thank you

Have a look at the MN low carb boot camp thread. An eight week program has just got started , you would be very welcome to join in

I was wearing size 22 when I started, at 5' 3" that's fat in anyone's book. It has been transformational for me, years later I'm a steady size 8

It really works for me. Hope you find what you need

I got some advice from a nutritionist when I was feeling rough after having Covid. An average day for me is:

Breakfast: protein granola, seeds, quark yogurt, berries
Lunch: Tin of tuna, salad, piece of fruit
Dinner: Salmon , new potatoes, peas
Snacks: could include Trek bar (protein flapjack), Naked bar, banana, protein bagel with peanut butter, handful of nuts and dark chocolate,

Agree with PP, cut yourself some slack. It’s not surprising that you’re reaching for easy to grab food, sugar, when you’ve been unwell.

Personally I would say don’t worry too much about things like carbs to start with, just focus on decent foods that will nourish you.

Breakfasts:
Poached or scrambled eggs
Wholemeal/seeded toast
Oats, either porridge made with your milk of choice, or overnight oats, added protein yoghurt (Skyr), frozen fruit that you can defrost quickly and add, mixed seed

Lunch:
Salad salad salad. All the bits you enjoy, not just boring lettuce. With chicken, smoked salmon, eggs, tuna. Even if you’re having a sandwich, have a “massive salad” 😉on the side. Try different bread options if you’re having bread - pitta breads, flat breads, bagels.

Dinners:
Vegetarian curries, coconut milk, curry paste, rice, lots of veggies
Stir fries
Fish, veg and rice
Mexican food, fajitas, enchiladas etc.

Tik Tok is very good for recipes!

And drink loads of water. Buy in some healthy things to snack on - plain popcorn, fruit, high protein yoghurt (Fage do individual fruit corner style ones). Dark chocolate.

There's a lovely salted dark chocolate that Lindt do and despite my being a binge eater and massive chocoholic I do find im able to only eat a little bit.
I did read somewhere just to plan the next 24 hours, I liked that idea, felt quite manageable.
You don't have to eat perfectly, but it's hard to get out of that mindset.

Talk to me like I'm an idiot (I actually am)

please tell me some ideas.

NO. You're behaving like a helpless little girl. Nobody here is your parent.

You're a grown woman , take responsibility for yourself.

How harsh and unpleasant

By posting here I am taking responsibility and asking for suggestions. Not taking responsibility would be saying woe is me and blaming anyone else, I'm doing neither but instead asking for information to help me.

So, perhaps you need to read and digest prior to posting. And if you can't help then don't bother, I can't see how your comments are going to help either me or anyone else in a similar position?

Good grief!

@Matchingcollarandcuffs Don't get all hung up on diets when you have been so I'll. Everyone thinks you waste away with cancer, but lots of the treatments can cause weight gain.

Ask to see a dietitian. There is a Macmillian one in most hospitals. In the meantime, look at eating good nutritious foods.

You need to allow your body to recover and heal.
3 small meals, lots of veg, fruit, pulses, nuts, seeds and dairy. Some lean protein and good quality unrefined carbs. A few treats is fine.

MN is not the place to ask about a balanced eating plan. You don't need low carb boot camps or keto diets or Noom!