Rate my diet

[Broodywuz]

Just wondered eating/doing the below on an average day, would you expect to loose, gain or stay the same weight?
I'm about 5ft5" and weigh around 11stone.

Breakfast - porridge, made with semi skimmed milk
Mid morning - banana, apple and cup of coffee
Lunch - 2 boiled eggs, cup of soup and activia yoghurt
Mid Afternoon - orange or another piece of fruit
Dinner - Normal meal, varied
Evening - cup of options hot chocolate

Realistically drink probably another cup of tea(with milk) and around 1 litre of water/diluting juice

Without quantities it's impossible to know.

It depends, have you worked out your BMR? Do you measure your ingredients and quantities?.

For me I'd find myself hungry on that and be likely to binge in the evenings, I'd encorporate more protein for breakfast, have some complex grains and pulses with lunch and then make sure my evening meal was balanced. Snacks I'd have natural yoghurt with fruit; more calories but keeps me full and so over the day it'd actually be less as I wouldn't snack.

I'd say:

Is this in a calorie deficit but manageable?
Is it sustainable for me?.
Am I getting the balance if carbs/fats/protein that I need to fuel my body?

Absolutely impossible to know without:

• quantities/weights
• knowing your activity levels / lifestyle / age

I would probably gain weight if I was eating 3x meals a day plus snacks and evening drink. If you wish to lose weight, check your BMR (https://www.calculator.net/bmr-calculator.html) and track your calories using MFP.

Loads of sugar, and no veg and limited protein (eggs only) mentioned.

I would be hungry and probably bored but I am not sure I would gain or lose as I don’t know the quantities.

Should of said so dinner would usually include at least 1 portion of veg, meat and carbs (potatoes, rice or pasta)

I'm 35. Portion wise not measured/limiting but not massive either

Exercise, brisk walk every day, minimum 30 minutes.

@Broodywuz are you looking to change it? How are you doing on it now? Just because I eat differently doesn’t mean it can’t work for you

Yeah in normal terms this is a fine diet. You aren’t loading up on crisps and mars bars, you aren’t eating take out 5x a week.
Fruit for snacks is good, veg is better. Porridge is good for breakfast, maybe swap the activia for skyr or kvarg protein pot, that’ll oomph your protein. If you want to lose more weight then probs half the carb portion for dinner and double the veg, half a plate veg, third protein and handful carb

I'm finding it fine, feel quite satisfied but I'm looking to lose some weight, not a massive amount, but feel the loss is very slow!
*@TheGirlWhoLived I'll try this

You need to focus on your macros if your focus is losing weight. You need to be in a calorie deficit but you need to make sure your eating good foods and the right amounts of protein/fat etc. protein is your friend if you want to lose weight.

as someone above said, what your eating is high in sugar and try not to drink your calories (hot chocolate) or just have them every now and again. There are alot of hidden calories in drinks

track your meals with my fitness pal and weigh out everything you eat (tedious but hugely beneficial)

Unfortunately I would be the size of a house if I ate that. That's my metabolism though. I read that as a 'cup of onions' in evening by mistake initially. Cut out those evening onions !

I have got Bingo wings though. 😑Can anyone suggest exercises specifically for this ? Have been trying arm exercises since 15.01 this year.

I would gain and not be very satisfied. Sorry.

I'll probably be starving and not lose weight on that. Mostly because porridge doesn't fill me up (hence the need for mid morning snack). If you load up on protein first thing, it will last you till lunch time. I'm not sure if the soup is made or bought, but if it's from a packet it's probably not a good idea - you want proper veg and fibre in it to sustain you.

In short, have more protein.

Aww man that's rubbish to hear you would gain on this. My problem is I love food and if i start depriving myself I can never stick to it, any easy swaps I could do? Or maybe i should just up the exercise?

Is anyone willing to give me a rough eating diary of when they eat while loosing weight?

The mid morning snack is probably more to do with boredom than actually being hungry to be honest, could easily cut that out.

If you are not in a calorie deficit you won’t lose weight. Weigh your food by the gram and track in mfp for 3 weeks. See if you lose/gain/maintain and that’ll give you an idea of what you need to do next.

Easy swap - have some greek yoghurt for breakfast.
Lunch - if that activia yoghurt is a sweetened version have a plain one plus fruit instead. Add some meat/vegan protein in the mix for lunch if you can.

What do people think of drinks to speed up metabolism ? I've heard of some weird ones ! Apple cider vinegar for example , pineapple juice, lemon and daisy,brown sauce and vinegar ! I'm sure eating less and exercising more is ultimately the way , so damn hard though.

I would gain weight on your diet.

I lose weight on:
2 boiled eggs for breakfast, salad lunch with protein OR soup, supper of protein and lots veg. Minimal good carbs (sweet potatoes) a couple of time a week.
no snacking

I would lose weight on your diet if I swapped either the apple or banana for carrot or cherry toms, I would swap the activis yogurt for a side salad, maybe with avocado .

Keep an eye on portion control for your evening meal, easy on the carbs, increase the veg.

Not to be an arse but that won't do anything for your weight loss, don't eat the calories burned back . Your body is an amazing machine that, when confronted with less calories makes sure you burn less calories as it wants you to survive! Jason Fung is quite good on this and explaining it.

Diet wise, I would cut the snacks as they aren't needed and have proper soup at lunchtime. Not weight loss wise, diet wise.

Try intermittent fasting. Maybe 16:8. It’s worked really well for me & I still eat quite a lot.

Like others have said that’s a lot of sugar. I also would gain weight on your diet.

Fruit also has sugar in too.

The problem with sugar is it spikes your insulin levels which makes you more hungry. The science is mixed but some studies have suggested even higher calories but with no sugar you can lose weight because of how the body processes.

Protein on the other hand fills you up more.

i’d suggest cutting the fruit to one piece.
lose the processed stuff - hot chocolate, cup soup and yoghurt.

lunch and supper switch to something proteiny with something vegetabley. So chicken salad or even lean steak and broccoli, or fish and greens or… you get the idea.

For breakfast porridge is so good for you and yummy but if i have it i do feel hungry again after. An egg white omelette or something would be fewer calories and see me full till lunch x