To ask you to critique my diet today?

[DizzDizzDizz]

Aiming for weight loss but also to be healthy. I'm almost 40, 5'8 and 14 stone - yikes! Fairly active, have done 10,000 steps today. Today I've had:
Porridge (50g oats, 250ml skimmed milk, handful frozen berries)
Melon and strawberries
Sandwich (2 slices wholemeal regular sized bread, flora light, thick cut slice of ham) and soup (homemade cauliflower, carrot, onion, stock, tikka spices) and 4 olives
Frozen mash 200g, baby corn, tenderstem broccoli, 3 small skinless boneless chicken thighs, nandos spice rub
Give me your thoughts on if this is going to work? Calories? Macros? Is it sustainable? Normal? What would you change? Can I have a snack tonight?!!
What would you eat in a day for weight loss?

Personally I low carb, but only processed carbs. Have you worked out your TDEE? To work out calories I use My fitness pal.

You're at an age were calorie counting wil work for weight loss and you've got to use a diet plan that will work for you.

All sounds good to me!

Your meals sound good but I find the more protein and the least carbs I can eat works best for weight loss.

All sounds really good except three chicken thighs- I believe these are quite fatty and calorific, and 2 would be a portion for me

Could you change your milk to oat milk for additional nutrients and fibre? I'd have either the sandwich or the soup for lunch, not both. I'd add in some nuts as an afternoon snack. And I'd have more salad/veg with your evening meal.

To be very honest, I don't think weight loss is just what you eat - I think it's also your activity levels and how you move. Getting my heart rate elevated with HIIT classes a few times a week has had a huge impact on my fitness levels, weight and body shape. 10,000 steps should be your minimum - aim for 50% more whenever possible and do things that get your heart rate up.

Have you input that in to my fitness pal, I think if you did you would be way over on carbs. I am 40, and can no longer eat carbs at 3 meals without ballooning. I eat protein at breakfast, so either a protein shake with berries or Greek yogurt with some fruit. Keep lunch the same and then your dinner sounds delish, but I’d have had an extra chicken thigh and no mash.

Go you on 10k steps - I’m struggling massively to up my exercise. I think it’s very balanced but would replace thighs with breasts and build in a few treats/snacks too. What do you like? Add things so doesn’t feel like you are sacrificing stuff. I like wine and cheese occasionally to feel sane - good luck

Sounds pretty good but I wouldn't bother with low fat spreads, low fat milk etc as fat is very satiating - eating fat will make you feel much fuller for longer and you'll want to snack less. Don't combine fat with sugar though (creamy stilton in soup - fine sweetened cream with fruit - no) that's a recipe for weight gain!

Fat isn't the enemy.

I'd skip the melon because it's pretty sugary and fruit sugar is still sugar. Berries are ok.

I would cut out the melon and strawberries. If you really need an extra piece of fruit then, have an apple, but I would recommend a few walnuts as a better snack. I also wouldn't have the sandwich and the soup. One or the other is okay. And as a pp has said, two chicken thighs rather than one.

Personally, I like to eat low carb for weight loss and other reasons, so I wouldn't have the bread or the mash, and I'd have Greek yoghurt instead of the porridge. But low carb isn't right for everyone.

Can you increase your step count? Also build some exercises into your day e.g. use your water bottle as a weight whilst brushing teeth, do a few squats when you pass the sofa. Diet looks good.

Low carb and high protein and fat here. I lose around 2kg a week and get to eat cheese...

Although it did make me have a two week period at first 😬

Just too many and sugar (even in the corn!). I don't do gluten in the afternoon. Not intolerant. It makes me sleepy. So I would do a slice of ham and the soup, but not the bread.
And I wouldn't snack at night, but I might do a skimmed milk. Protein + calcium + hydration. And I couldn't eat 3 thighs.

It sounds fine to me, though I wouldn't bother with skimmed milk or Flora unless you're having them because you genuinely prefer them. Full fat milk and proper butter will keep you fuller.

*too many carbs

Is it just me that thinks that's a LOT of food if you're hoping to lose weight?

I would cut back on the carbs, fruit and have the soup but not the sandwich.

I will echo Fudge above on the sandwich/soup and more veg.

You could try more activity. 10,000 steps is not overly active unless you are doing something like running some of those steps. I would try to do something like running or cycling or any outdoor exercise as it will make you feel good. It helps you to stick to the diet too.

Calorie counting and learning how much you can eat every day is useful.

Also having rules about what you don't do can help keep you on track. That might be never snacking on anything but fruit or not drinking anything with more than 10 calories in it or ever eating rubbish except on very special occasions and then in moderation.

Thank you for the replies, it is very interesting to hear all your opinions. Gives me lots to think about and try to see what works for me. I would not have thought of having full fat milk, butter etc over the low fat versions or cutting out fruit because my brain equates lower fat with slimming and fruit with 5-a-day, healthy etc, but I'm obviously not considering the wider picture of satiety, upping protein and fat, lowering carbs etc. I could also definitely do more exercise!

I would try eggs for breakfast, have the soup for lunch rather than the sandwich, then miss out the mashed potatoes at dinner.
Also try to snack on nuts or babybel cheese rather than fruit.
Low carb/ high protein has always helped me to lose weight.
I just wish I could stick to it permanently 😃

Done basic calculations of your tdee and rough cals on myfitnesspal and I'd have you at losing just under half a pound a week. I'd cut back a chicken thigh and make the sandwich with just one slice, then you'll be a bit over half a pound a week and I doubt you'd be any hungrier.

Are you not counting your own calories? Get yourself the MyFitnessPal app (free) and get to it. You'll never know otherwise.

I would agree with butter not Flora light. Fat fills you up, it isn't such a baddie, but obviously not excessive amounts.

I wouldn't eat a sandwich and soup for lunch, either or.

It’s fine if you feel full and satisfied. You’ll lose weight slowly, but as long as you are happy with what you are eating and won’t binge that’s typically the best, most sustainable way.

I'm 5 6 and 9.5 stone.

I've lost a bit of weight recently and I found that when I dropped carbs and reduced portion sizes I actually became a lot less hungry.

I'd eat roughly what you eat but with the following changes -
Porridge with full fat milk and some nuts sprinkled on it. Eaten an hour later than I start to get hungry and then I dont need a mid morning snack.
Lunch I'd have the soup but I'd have probably added lentils for bulk and then had less bread (eg half a sandwich or an open samdwich) if I was still really hungry or just had the ham by itself with some mayo or picalilli or something.
Dinner I'd have had what you had but skipped the mash, maybe added some root veg or a side salad if I was hungry
Then going by this week I'd be so fed up of children and work by the evening I'd ruin it all by having too much alcohol and chocolate but ignore the last bit!