I need to lose 1.5 - 2 stone

[catshatsandchats]

I lost almost a stone before Christmas but I've put most of it back on, I think due to changing my HRT. As I didn't get on with the new HRT I've gone back to my original method, but now need to lose nearly 2 stone. I know low carb and IF works for me, but I'm struggling to get back into not snacking and also tend to get very constipated in low carb, so need to just cut back on carbs rather than cut most out.

Can anyone give an example of how a day's food would look like eating like this?

At the moment I have porridge with fruit for breakfast, usually soup (bought not home made) with a slice of bread for lunch and whatever's easy for dinner, which has recently been ready meals because I've struggled with motivation over winter. I usually have two coffees with milk and one tea with milk and half a sugar plus water during the day. I don't really drink alcohol, maybe one small glass of wine at the weekend at the most. In the evening I've been snacking on far too much dark chocolate, nuts, popcorn etc. Obviously I know I need to cut that out.

I'm on a tight budget, so can't join any meal replacement schemes. I did try replacing a meal with Slim Fast, but again ended up constipated.

Exercise is difficult due to a chronic pain condition, but I try to get out for a walk a couple of times a week when I'm able.

Grateful for any tips. I'm feeling really depressed about my figure. I'm in my early sixties, so I know my figure has changed, but really need to lose some weight.

More veg and more protein basically.

Breakfast - greek yogurt and fruit.

Or - Scrambled eggs / omelette with tomato

Lunch - chicken / fish / haloumi with salad and something like pumpkin seeds or roasted chickpeas

Or soup but make sure it has some beans or pulses in it.

Dinner - meat or fish with veg. Or curry / chilli / stew / bolognaise served on a bed of cauliflour rice / courjetti/ greens / or baked sweet potato of choice. Ensure there's some veg beans or pulses in the sauce.

Or baked sweet potato topped with cottage cheese / tuna / egg mayo or something like that with a leafy salad.

I do the 16:8 and it’s really worked for me (in 50s post menopause) it’s by no means a quick fix but I’ve gone from a size 14 to a 10 (I don’t weigh myself) and started properly in August of last year.

Shop bought soup and ready meals are the obvious answer - they are loaded with calories salt and saturated fat

You need to pre protein and fibre.

I do Greek yoghurt with fruit and pumpkin seeds.

One slice protein sour dough with loads of cucumber and tomatoes on the side, cream cheese and salmon or eggs.

Meat and veggies with a small portion of carbs like homemade wedges, rice, pasta.

I snack on melon, watermelon, other fruits, celery sticks etc

Thanks for the advice.

Today I had full fat Greek yoghurt with milled flaxseed and berries for late breakfast, a bought fresh minestrone soup with added lentils for late lunch and I've roasted a chicken to have work spinach and avocado for dinner. I've bought some grapes, blueberries, melon and cashew nuts for snacks.

Just not sure how long I'll be able to keep it up, financially too, as fruit is so expensive but it's the only thing that keeps me going sometimes, a little bit of sweetness.

Why the full fat? Needs to be low or zero really?

I eat low refined carbs rather than low carb so I don't have chocolate at all, if I eat something as a treat it tends to be dates or prunes and nuts. That's the one thing I overeat sometimes if anything but it's super high fibre so it is filling.

Typical day for me:

Breakfast - bircher muesli so about 15g of oats with raisins or chopped dates and kefir soaked overnight if I remember then add a grated apple and cinnamon in the morning. (I use kefir because of the probiotics but you can use milk).

Or
chicken sausages (cooked in the air fryer) or sometimes low fat black pudding (surprisingly most are low fat nowadays and quite low in cals) cooked in the air fryer plus mushrooms fried in spray oil. Sometimes with some sauerkraut (home made for probiotics) and ketchup or mustard. I know probably sounds weird to you all.

Then for lunch and dinner I tend to focus on protein and fibre. So if I have carbs (e.g. vegetarian lasagne) I will do it home made containing lentils and wholewheat lasagne sheets. I eat A LOT of green veg with everything either as salad or cooked. Sometimes lunch might be left over roast chicken with salad and balsamic vinegar. I also eat a lot of fresh fruit and those dates or prunes in the evening.

Last night as an example, I had home made Chicken Tikka with home made dhal from the freezer, kachumber (tomato, cucumber and shallot salad), some lettuce and although it's high sugar, I did have some mango chutney. But overall high fibre and high protein.

I do one 24 hour fast per week (dinner to dinner) with nothing but water, black coffee or herbal tea (no milk, sugar or sweetener) in between. Surprisingly easy.

Weight is coming off. Not super fast but c. 1 lb per week. I also exercise 5-7 days a week. I'm on HRT, oestrogel, testosterone gel (alternate days) and mirena IUS. I got the latter because the progesterone tablets made me feel like crap.

@sellingrocks, nope … low carb diets needs high fat. Besides which, “full fat” yoghurt is usually at most 10% fat, so not really a high fat food, is more satisfying and less likely to have added thickeners or other ingredients. The danger with high fat is when it is combined with carbs (and salt) which makes it highly palatable and easy to overeat - things like chocolate, biscuits, processed snacks like Pringles etc.

OP, you need to up your fibre and water to combat constipation. Chia seeds are brilliant for this. If budget is an issue, stick to seasonal fruit - rhubarb will be coming in soon, and frozen fruit/berries.

Apples also store well so are available year round. You can get packs of 6 for about £1-£1.50 at the moment and there always seem to be deals on grapes in Lidl right now. Also while a vegetable, carrot sticks are worth thinking about as they're sweet and very cheap to buy carrots. Prep some before you're hungry to have ready.