How has your diet changed since starting weight loss injections?

[Sunnyskiesa]

How has your diet changed since taking the injections?
What are your favourite meals and are you being successful? Have you just reduced the amounts of calories or are you instead eating something that you think could be responsible for your success (I understand that eating too little will not be helpful as first of all is unsustainable and also our metabolism switches off and than it stops burning fat and destroys muscles).
Any suggestion would be good x
Ps: I want to avoid buying powder proteins as I believe they are the scam of modern life…

I'm averaging 1300 calories a day and three meals I very rarely have a snack. Sometimes I might have something in the evening and i do at least 2 litres of water

I don’t have breakfast or snacks. I have a small lunch and a normal family dinner. So portion sizes for me have changed but the food itself hasn’t

I eat whatever I want but I generally follow a Mediterranean diet and tend to avoid pasta, bread, rice and potato. I’ve never needed to count calories by following this.

Similar to the above poster. I’ve more or less stopped eating pointless carbs like bread and potatoes as I just don’t fancy them. I wasn’t massively into sandwiches but if I’m out and buy one, I eat half of it at most so it’s a waste of money.

I eat a lot more veg and fresh fruit without even thinking about it, but I only eat one main meal a day (around lunch time) as I don’t feel like eating a big meal in the evenings any more so might have cheese or fruit in the evening when I’ve made a dinner for DS.

I started buying and enjoying chia and golden flaxseed!

I never ate breakfast anyway but now I don't snack either.
I have 2 apples a day after meals.
Lunch is often cottage cheese with seeds and cucumber or something.
Dinner is normal family meal but I don't serve myself the carbs as they feel like empty calories.

I'm averaging around 1000 calories a day and losing 2lb a week most weeks.

I finally understood how the gut microbiome influences the entire body. So I started having black coffee with a pinch of cardamom when I get up, then kimchi and a glass of kombucha with my protein, plant and fibre rich breakfast, a salad made from sauerkraut, nuts and fruit for lunch, and kefir with defrosted berries and oats for dessert. Then fasting for 18 hours before breakfast to give the bacteria time to churn out loads of short chain fatty acids to boost my mood, clean my arteries, and generally detox.

I also eat oily fish at least twice a week (usually sardines because I hate salmon), have 15g of nuts every day, at least one tablespoon of olive oil, and generally manage to eat more than a hundred different plants each week. My daily targets are 1400 calories, 90 - 110g protein and at least 40g of fibre.

There are so many different things that I have to tick off my list of foods to eat that day or week that I never have time to think about what I'm not "allowed" to eat. Though I do always relax the calorie restrictions each Sunday, so if I am craving mince pies, lebkuchen, Easter eggs or Welsh cakes I never have to wait more than 6 days to enjoy one. I also weight and record everything I eat on myfitnespal each day, because if I don't the size of that 15g "portion" of nuts starts to get bigger and bigger.

I've lost 94kgs so far, and am now down to BMI 25.5. I want to get down to BMI 23 before starting to gradually reduce the dose, with the aim of maintaining on 5mg for life.

I'm now in maintenance so adding calories back in but for 6/7 months I didn't snack at all and had no interest in doing so.

I still don't eat until at least 11 am (often noon) when I have fruit, yoghurt, seeds, prunes or dates and a sprinkle of granola. Dinner around 6 pm is always half a plate of salad, a quarter of protein and a quarter of carbs.

Meal-wise I’m not really eating that differently, as my diet was fairly good to start with, but potions are much smaller, I no longer seem to be interested in carbs and any snacking (now much reduced) is fruit. I’ve practically stopped drinking alcohol - no interest. I have consciously tried to up protein levels. I don’t calorie count. I’m considering trying a mechanical eating programme, to help me find my way back to intuitive eating.

I drastically cut down on UPFs, I have completely cut out crisps, biscuits etc. if I snack it's on fruit, nuts or Greek yoghurt. My meals were already pretty healthy, I just have upped protein and fibre and cut down on carbs.i do intermittent fasting so dont eat breakfast but have full, proper meals for lunch and dinner. I dont avoid fatty foods, I eat plenty of EVOO, butter, cheese etc.

In maintenance for over a year.

1. very low UPF’s
2. intermittent fasting - eating window 1/2 pm-10pm
3. protein first and as high as possible 60-110g of protein per day
4. collagen in morning coffee - 18-20g protein
5. lowish carb - I don’t really eat bread, never eat pizza. Not because it’s a thing I’m trying to do but because I don’t fancy it

I eat chocolate, crisps (all non upf) every day - about 300 calories worth of my 1100-1400 intake

We go to cafes several times a week , obviously still have a tea
but now only share what my dh is having . So for example if we went into a M & S cafe , he might also get a prawn sandwich he'll have 3 triangles and I'll have 1 .

I'm not opening the cupboards or fridge several times a day to see what I fancy as a snack .
Eating off smaller plates for meals .
Hadn't had a packet of crisps so far this year .
Haven't bought sweets and then ate in the car before getting home .

I'm different to everyone on this thread cos I still eat pretty much everything! And I snack. But still lost 4 stone in a year.

Breakfast is always greek yogurt with berries and honey. Previously would have been toast with peanut butter and/or jam. Lunch is a protein bagel with cottage cheese and pre made flavoured chicken. Previously probably Greggs or similar. Dinner same as always, can't eat as much as before and do avoid potatoes and rice now as it's too filling. And I have one chocolatey treat a day as opposed to ten before.

So I still eat loads. And enjoy my food. Three full meals and one or two snacks a day.

I eat loads of protein, green veg and fruit.

I hardly touch bread and pasta and eat a lot less potatoes and rice

Favourite meals are things like steak or chicken breast with lots of green veg

Can you link to the non upf chocolate and crisps please @LaurieFairyCake ?

https://www.montezumas.co.uk/collections/absolute-black/products/100-cocoa-chocolate-bar-absolute-black contains nowt but cocoa, no palm oil, no emulsifiers, no added sugar, just fermented cocoa beans.

It's a very bitter tasting chocolate bar, especially if you have grown up thinking Cadbury's milk chocolate is delicious. I dip a square of it into a hot mug of tea or coffee then lick off the melted bit, a very messy business. A couple of squares is enough to satisfy my chocolate cravings, and it is bursting with polyphenols and greatly appreciated by the gut microbiome.

Edited to add that UPF free crisps are easy to find. Just read the ingredients and put everything with mono and diglycerides of fatty acids or other unnatural crap back on the shelf. There are plenty of brands that do three ingredient crisps, made from spuds, oil and salt.

Brill thanks . Any thoughts on non upf crisps? Homemade?

Other than one day when I fell off the wagon and ate 7 packets of crisps at work and then a treat size bag of minstrels in the car 🙄, I

• log everything on MyFitnessPal
• basically don’t eat bread and potatoes any more
• dont snack
• actively try to eat more protein
• drink at least 2l of water a day
• very rarely have fizzy drinks and don’t drink alcohol any more
• eat 1300 calories a day or under
• say ‘no thank you’ if I’m offered a biscuit, sweet or anything.
• take a collagen supplement

11 weeks in; 2 months on 2.5 MJ then been doing it myself (MJ was a kickstart). Lost 19lb; 12 to go to be in healthy bmi

Yes! I can’t bear dark chocolate, I want stuff that tastes of dairy milk and cheap enough for me to eat half a bar most days

Is that not UPF?
could you please link to the non UPF crisps?

there are quite a few non upf crisps, basically you’re looking for potatoes, oil and salt. These are great (dipped in hummus) and very cheap, we eat them every day

No, the chocolate is not upf 😊

It has rapeseed oil in though?

I calorie count on the NHS weight loss app
Currently going through a stall ,but have lost over 11 stone
They took a while to start to work,and I had to be be very strict counting calories
I could still easily binge or overeat especially if I'm having a bad day ..so it definitely doesn't do all the work for you.
I've still needed a huge amount of willpower
And I don't snack or eat any junk food at all

Rapeseed oil is not a upf, it’s nova group 2 (processed but not ultra processed)

According to good old Google, unless specified as cold pressed, it is a UPF