What should I cut out

[Jaffalemons]

i seem to have hit a standstill but struggle with all the meal prep. I’ve settled on a breakfast, lunch, snacks, dinner and the reality seems I need to eat less to lose.

my concern is I don’t want to be hungry as it makes me fail and binge crap.

what is an easy tweak that keeps protein fibre and nutrients. Should I ditch the fruit?

I’ll upload my breakfast lunch and snacks. Dinner is home cooked and varies, but portion is smaller as I use a small bowl.

Breakfast Egg, tomato, greens with a little lemon, vinegar, EVO dressing.

Snack - 2-3 fruit, 1/2 portion of whey protein with 100ml milk .

lunch homemade bread with seeds, pot of nuts and seeds, fruit.

Dinner - anything but veg and beans whole food focused.

Should I ditch the fruit? It feels counter intuitive, but is that my issue?

I’m very active.
5’7 10 st

It’s obvious, but the calories used up during the day should be more than the calories you take in.
The My Fitness Pal can help you work out your calorie balance if you’re honest about your eating and exercising.

How many calories is it though?!

use my fitness pal to track A I literally track every single thing I’m going to eat in there at start of the day and adjust if it’s going to take me over

some stuff can be a shock - example butter on your bread or milk and sugar in tea and coffee - it can add up quickly.

How much water are you drinking?

But you’re a healthy bmi? I’m 5ft 6 and 10stone with a bmi of 22.5.

So you are active and a very healthy weight go your height - why are you trying to lose ? There is no health benefit to being underweight

at your weight if you are unhappy with you body I would look at toning what you have - muscle is tighter and will
make you feel slimmer

you don’t need to lose weight and if you keep feeling the urge to, talk to someone please

Your BMI is at the lower end of healthy, so I don't understand why you need to cut something out/lose more weight.

What's your goal here? To see the scales go down? To work on body composition? What is the time frame? Also are you vegetarian as I don't see any meat so that may help with advice. Plus what activity are you doing?

5'7" and 10st is a healthy BMI. What are you trying to lose?

Agree with PP - run your food thru a calorie counter. Id keep the fruit and reduce the nuts.

i would weight and check the calories of your nuts and seeds. Whilst they are great for their healthy fats if you’re trying to reduce body fat they are high calorie. I would also try and incorporate more protein at lunch. So a chicken/tuna sandwich or salmon salad.
As others have said, you really need to work out your cal requirement and how many cals you are eating. I would load up on more vegetables to keep volume high but calories lower.

As you are very active I would try and incorporate some complex carbs at each meal to give you sustained energy throughout the day

I find it impossible as I cook everything, including bread and how much EVO is in my aubergine, is never going to be accurate.

I cook everything from scratch too @Jaffalemonsbut manage to calorie count. I have the nutra check app which allows you to log recipes which will then give you calories per portion.

According to NHS calculator, it's just above the middle of healthy BMI - so it's a very healthy weight but the OP may want to lose a bit more to be at the slimmer end of healthy BMI.

OP - I'd cut out the nuts and seeds at lunchtime, and replace them with something like Skyr and berries or cottage cheesewith fresh herbs - something high in protein but less fatty and calorie-dense than seeds. Maybe also add some veg at lunch - either a simple veggie soup - carrot ginger and spring onion, or some crudites, and then reduce the amount of bread slightly.

You are giving out more signs of slightly disordered eating here - get help

what you think counting every calorie that goes in your mouth is better than being more concerned about nutrition?

Seriously, if it’s not accurate, what’s the point?

You are dieting when you don’t need to

you are expressing observing that you can’t count the calories of certain drop of oil absorbed by aubergines

its unhealthy to stress about food

perhaps ditch the UPF if you are actually interested in health not losing weight

Where is the UPF in my diet?

I have slowly gained weight without thinking about food, but now wish to lose a few pounds - I have a slight frame, no boobs and look and feel better at 9, 9 ish, but don’t want to ‘diet’ as such but settle a bit lower. You think I’ve got food issues. I think you’re reaching!

Exactly the point, healthy BMI but realised I’m getting a bit of a fold around the middle.

I like the nuts and seeds as it’s variety, but perhaps I should drop them for a period. I’m so not into calories I have no idea how cottage cheese and herbs would compare.

you’re not eating much protein at all, but eating a big amount of seeds and nuts which are very calorie dense. Swap out the nuts for more protein which will keep you full and reduce the calories overall that you’re eating.

I'd reduce the portion of nuts and seeds. Your diet seems lacking in protein too

I was a bit vague about dinner but last night we had steak and chips (yes I appreciate chips isn’t in the spirit of food obsession 😂) and tonight roast veg with meatballs.

I have protein but lunch is lacking it. Good point.

I think I’ll try and switch something, perhaps to the cottage cheese someone mentioned above.

I would swap some of the fruit for meat/ protein as it will be more filling. Not all of it, but you have quite a lot and for me the protein would be more satiating.

What is the thing that looks like a cluster of little seeds in the seeds/dried fruit pot? Your food looks amazing and healthy - maybe you’re at optimal weight?

Can I have the recipe for your seedy bread?

Sounds very judgemental; OP didn’t ask for your judgement, stick to the brief or keep scrolling. You’re coming across as someone who thinks their opinion matters to someone who doesn’t know you… newsflash, it doesn’t 🙄

How old are you? I was a similar height and weight but gained about 4kg at peri. I've started strength training and my weight has gone up even more, however I tell myself it's muscle and that it's important for my long term health. I'm trying to accept I'm a size 12 not 10. To stay a size 10 I think I'd be hungry all the time and possibly undernourished.

I dont know if this link will work. It's Beatrice Caffrey comparing portion sizes of different foods for the same calories to give you an idea:
https://www.facebook.com/share/r/1F8pLCXgRr/

But honestly if you dont know the protein/calories of nuts vs cottage cheese then Google is your friend.