Ideal diet for 20yr old

[Imtoooldforallthis]

So both me and DD need to lose at least 1 stone. I like keto and we are thinking of both doing it. However, if she doesn't stick to it religiously I think it will make her put weight on. And as she go out with friends I think she'll find it hard to stick to it. Any advice welcome.

Anyone?

If she wants to lose weight she'd be better off downloading MyFitnessPal and following the calories set for her on there. The only way anyone puts on weight is by expending fewer calories than they take in. A calorie deficit is what is needed, so fewer calories consumed than the individual's body need on a daily basis. If she's going out socialising at weekends and drinking and eating then it's sensible to set the calories during the week lower and higher at the weekend, but averaging what is needed for weightloss over the week.

Yes I thought as much, just would have been easier if we are both doing same diet.

I definitely wouldn't do keto, she only has a little to lose and it's going to be hard for her to stick to.

Have you looked at noom or second nature? Even if you don't want to pay for the subscription (like me) you can use the ideas behind the diet. Basically you want to count calories and work towards a 500 calorie deficit, if you're reasonably sedentary you'll probably need to eat 1200 calories a day. In order to feel full though you'll need to eat less calorie dense food. So if you divide the calories by the weight in grams you get the calorie density. Try to eat foods with lower calorie density. According to noom green foods are less than 1 (stuff like brocoli), yellow between 1 and 2 and red over 2. Try and eat loas of green foods and get most of your calories from yellow foods. Save red foods as a treat. Obviously this is an over simplification but for the most part it does work at making you feel more full while eating fewer calories. I think if you ay for the app you also get lots of support and insight into the pyschology of food and eating but it's quite expensive.

Also if you do more exercise you can eat more calories so for example if you go on a walk and burn 300 calories that's 300 extra you can eat. SO if you know you're going out for a meal save up your calories during the day then go for a walk and you'll have a decent number to 'spend' on your meal.

Download my fitness pal to keep track.

Eating your exercise calories never really works as the calories burned are usually over-estimated. 200 calorie deficit is enough to lose weight otherwise it can be too much and difficult to stick to. Obviously as you lose you'll need to adjust what you have.

How many calories you should have depends on your weight, height, sex and activity levels. Any diet will be more effective if tailored to the individual.

I agree that the calculated calories do always tend to be overestimated. A good rule of thumb is to multiply by 2/3rds. (According to my fitbit I go throughabout 2500 calories a day but if I actually ate that many I'd gain weight).

As it's just a stone, have you both, especially her, thought about not doing a diet diet, but just make portions smaller and see recommended sizes for food?
Maybe having a look into swapping bits for protein or veg. That could help build good habits without getting on a diet wheel

When I say a stone, she would be happy to loose that but she has actually but 2 stone on over a year of furlough, she has a PT twice a week, but we both love our food so difficult and I really don't want to knock her confidence. We do eat healthy and everthing is cooked from scratch. I know we just eat too much.

We do eat healthy and everthing is cooked from scratch. I know we just eat too much.

In that case I would genuinely just look at portions. As you are both doing it, just say that you feel likeaybe your portions got bit bigger than you feel is comfortable over the time and cut it back. I would certainly try that first. I wish I did that when I was just stone or two overweight🙈

I also second what others are saying. Since it sounds like you're not massively obese or anything there's no point in going on a 'diet' unless you're going to keep it up. If you lose weight doing keto for example as soon as you stop keto you'll put it back on (actually most people put even more on). Just make permanent lifestyle choices that sre sustainable. Smaller portion sizes, fill up your plate with a bit more veg and protein. Exercise definitely helps too. So if you need to cut 500 calories a day you could build up to exercising away at least 150 of those calories.

A keto diet isn't going to last, there's so much research that says 'diets don't work, you'll put it all back on and then some.'

Look at your portion sizes. My fitness pal will help as it makes you think about what you're eating before you eat it and stops mindless grazing.

Changing how you think of food from treats to fuel for your body can help.

Drink lots of water. if you feel hungry, drink a glass of water and if 20 minutes later you still feel hungry then eat. Most of the time when we feel hungry we're actually thirsty, I found water a great weight loss aid and I lost over 4 stone :) oh and cut back on meat, I found when I completely cut it out and just ate fish, egg or veg based dishes the last two stone basically fell off! Good luck :)