Lose a stone any tips on food

lukesmom

Hey I've a stone to lose of baby weight. It's 8 months since I had my baby. Any tips of what I should eat for my dinners and lunches? I find it hard to stomach breakfast but I eat porridge is this okay? I'm 5foor 8 inches. Any suggestions welcome. My diet is awful I know it is.

Magenta

Protein all the way! It will stop you being hungry.
I would suggest an omelette for breakfast, and maybe some baked beans.
Salad for lunch, to include fish or meat.
Then maybe meat and veg for dinner.
Besides meat, beans, chickpeas, green peas, and Quorn are all good protein sources too.
And drink lots of water!

gorugeen

If you have a smartphone get a calorie counter app. I lost 2.5 stone in two months using one by weighing my food and finding the calories.

Mr. CooL ICE

A healthy balanced diet (meat, veg, fruit, dairy) made from unprocessed food and fresh ingredients. Takes extra time, but you can't really go wrong.

We could throw ideas at you all day, but there's no point because you probably have certain food preferences. But one of my favourite quick meals is smoked cod fillet with veg. Aldi do smoked fillets which take 10 mins to heat in the oven, so i put one of these on a baking tray with foil and a knob of butter at 180C. On top, I parboil some veg (usually 2 chopped carrots, 2-3 sprigs of chopped broccoli and a few green beans) for 2 mins, drain and put back into the pot with a big slab of butter with salt + pepper. Healthy and fills me for hours

Orla K

Like these?

lukesmom

Orla K wrote: »

Like these?

Brilliant info there in that link thanks

lukesmom

Okay so since last Monday I have lost 7 pounds. I did this by eating 900 calories a day. I cut out bread, potatoes and pasta.

decisions

Your 5'8 and your only eating 900 calories per day, that is not even close to healthy or sustainable in any way.

Have a read of Nutrition 101 and calculate your calorific needs.

Then focus on eating lots of green veg, protein and good fats.

lukesmom

decisions wrote: »

Your 5'8 and your only eating 900 calories per day, that is not even close to healthy or sustainable in any way.

Have a read of Nutrition 101 and calculate your calorific needs.

Then focus on eating lots of green veg, protein and good fats.

Well I'm not gonna lie it doesn't exactly feel right either. I mean the first few days were tough going but I kind of got used to eating less. I feel perhaps I should introduce bread but I'm almost afraid the weight will fly back on.

decisions

I wouldn't re introduce bread, I would just eat more clean food.

Throw up an average day from this week.

lukesmom

decisions wrote: »

I wouldn't re introduce bread, I would just eat more clean food.

Throw up an average day from this week.

Breakfast: 100g (2 scoops) flahavans porridge oats with 4 scoops milk and half teaspoon of low sugar strawberry jam.

Lunch: 2 ryvita with 118g tin of tuna in brine no butter or anything else, just dry
Danone activia yoghurt with rhubarb

Dinner: weight watchers meal about 360 calories

For snacks I had a banana or an extra ryvita dry.

Tea coffee with Canderel

Katgurl

Are you eating any veg fresh or frozen?

Do you mean a WW frozen meal in the evening?

You do not appear to have any fats in your diet.

Ok I'm not an expert but I can tell you what is working for me (I was previously always attempting diets like the one you descrived above and failing) and since I've overhauled my diet in addition to weightliss I've banished my food cravings and my skin has never looked better.

I've reduced fruit to one piece a day.
No bread, pasta or rice. Potatoes only occasionally, sweet potatoes more frequently. No sweets or biscuits, I don't even miss them anymore.

Porridge every second morning with variations of seeds, organic no added anything peanut butter, agave nectar, almond milk, berries. I sometimes make porridge pancakes, the recipe is on here somewhere. The other mornings I have a lo-carb breakfast with some variation of eggs, spinach, salmon, bacon, turkey rashers.

I cook using coconut oil and use olive oil for cold salads.

For the other two meals I have meat, fish or quorn with loads of vegetables.

I snack on nuts and cheese.

I track my calories every day using myfitnesspal.

I drink water, one daily glass prune juice, black coffee, green tea.

I've reduced my alcohol intake significantly.

If I make a mess of a meal or go way over my calories by accident on a hangover day or something I restrict my calories the next day. But to be honest this doesn't even happen anymore.

I struggled relentlessly with my diet before I introduced these changes, I was always constantly hungry and craving junk food. Now I don't even want junk food because I know it makes me feel rubbish afterwards.

I hope this helps. The key is to keep food as unprocessed as possible.

eat some real food.

Things that don't have barcodes.

Meat, fish, vegetables, eggs, butter.

If it comes in a packet, don't eat it.

If it has more than 5 ingredients, you should make your own version of it from scratch.

This is not a 'diet'. It isn't a short term fix. It's simply what you should be eating from now until the end. If you need to lose weight, eat slightly less of it than you should eat when you're aiming to maintain.

The difficult part is sticking to this ethos. Prepare properly, get your lunchboxes and microwave ready. Have your meal plan set up for a week. Then another week. Then another week. Let it become second nature through routine.

Lucena

decisions wrote: »

I wouldn't re introduce bread, I would just eat more clean food.

Throw up an average day from this week.

On the first reading I thought you were advising the person to puke up their food once a week ! :eek:

syklops

lukesmom wrote: »

Lunch: 2 ryvita with 118g tin of tuna in brine no butter or anything else, just dry
l

Butter gets a bad rep, but really, a scrape of butter, the good stuff, on a ryvita is not going to do you any harm.

thegreatiam

you're punishing yourself with this diet. I give you a week before you binge and undo all your good effort.

There is no reason that losing weight has to be unpleasant, you simply eat good food in reasonable portions and meet your daily calories without going over.

lukesmom wrote: »

Breakfast: 100g (2 scoops) flahavans porridge oats with 4 scoops milk and half teaspoon of low sugar strawberry jam. eat less porridge (30g is a serving) Switch to eggs and meat if youre this hungry. 2/3 egg cooked however you like with some bacon and a small peice of fruit will be a way better breakfast and you wont feel hungry for hours

Lunch: 2 ryvita with 118g tin of tuna in brine no butter or anything else, just dry
Danone activia yoghurt with rhubarb how can you even choke this down? ditch the ryvita it is doing nothing for you. mix the tuna with mayo or an avocado. some onions, peppers, lettuce, some mango slices and actually look forward to a healthy lunch (btw go for full fat mayo not light mayo), consider switching the yoghurt for a plain greek yoghurt with some fresh fruit or some cottage cheese (nothing really wrong with the yoghurt, but it does have a lot of unnecessary sugar in it.

Dinner: weight watchers meal about 360 calories just cook some meat with 2/3 portions of veg, its easily done, and you will be better off than using pre prepared stuff. it's cheaper too.

For snacks I had a banana or an extra ryvita dry. good god, if youre going to torture yourself then just dont have a snack. If you really cant stop snacking either make extra food for lunch and split it to 2 meals or go for a small hand full of nuts to nibble on (10-15 nuts)

Tea coffee with Canderel

hardCopy

Eugh, dry ryvita.

Try it with cottage cheese, low in calories and high in protein. Sprinkle a bit of salt and paprika on if you find it too bland.

If you must have a ready meal, avoid the weight watchers stuff, it's the worst of the bunch IMO. Cully and Sully, Dee's and Linda McCartney do much nicer readymeals with similar calories and less ingredients. Cooking from scratch would be the ideal though, even if you can cook every second or third day and make enough to last a few days.

lukesmom

Sorry it's not 100g porridge as I thought, it's 30g and quite small. Yes the dry ryvita is awful and dry tuna. I must add that the above is just one example day. On other days I have a can of weight watchers soup and 2 dry ryvita. And for dinner I cooked bacon and spuds for the family and I just had the bacon. I hate cottage cheese. I might get some laughing cow light today for a change. I'd love some bacon and eggs but worried about the calories in the bacon or fat

Don't eat "light" foods. They are processed. Eat whole foods.

Don't worry about the calories in things. Read them instead. Log them.

an egg has ~ 70calories.
A slice of bacon has ~ 40/50 calories

Also, you need to be eating a lot more calories than 900 a day.

lukesmom

ihatestinges wrote: »

clenbeutrol and low carb high protein high fat diet

I've done a search on clenbuterol and don't like the sound of the side effects associated with it.

thegreatiam

lukesmom wrote: »

Sorry it's not 100g porridge as I thought, it's 30g and quite small. Yes the dry ryvita is awful and dry tuna. I must add that the above is just one example day. On other days I have a can of weight watchers soup and 2 dry ryvita. And for dinner I cooked bacon and spuds for the family and I just had the bacon. I hate cottage cheese. I might get some laughing cow light today for a change. I'd love some bacon and eggs but worried about the calories in the bacon or fat

seriously, if there is a choice between light and full fat go for the full fat.

the more they mess with it the more unhealthy it becomes (dont believe the marketing)

Bacon is good for you and has small amount of calories, (only slightly more than a ryvita)
in fact you would be better off ditching the ryvita altogether and using a slice of bacon instead.

there is nothing healthy about ryvita or weight watchers food, its all just marketing to sell goods.

If you like it by all means eat it. but there are healthier and cheaper options out there.

lukesmom

Todays food intake:

Porridge 30g made with half milk and half water, with half teaspoon of low sugar jam

Tuna light lunch french salad style

2 smoked coley fillets and salad.

Danone Activia Yoghurt

Todays food was great I was full and felt more satisfied compared to last week.

ebixa82

lukesmom wrote: »

Todays food intake:

Porridge 30g made with half milk and half water, with half teaspoon of low sugar jam

Tuna light lunch french salad style

2 smoked coley fillets and salad.

Danone Activia Yoghurt

Todays food was great I was full and felt more satisfied compared to last week.

You need to eat more vegetables, more fats. Smoked coley is not healthy.

Are you able to cook real food?

lukesmom

ebixa82 wrote: »

You need to eat more vegetables, more fats. Smoked coley is not healthy.

Actually The good: This food is very low in Saturated Fat. It is also a good source of Vitamin B6 and Magnesium, and a very good source of Protein, Niacin, Vitamin B12, Phosphorus and Selenium.

The bad: This food is high in Sodium.

Read More http://nutritiondata.self.com/facts/finfish-and-shellfish-products/4061/2#ixzz2QZre7OrP

Are you able to cook real food?

Yes I can cook real food as I cook for 5 people every day! Your tone comes across as quite bit*chy so perhaps you should stay off my thread.

ebixa82

lukesmom wrote: »

Yes I can cook real food as I cook for 5 people every day! Your tone comes across as quite bit*chy so perhaps you should stay off my thread.

:rolleyes:

SunnyDub1

lukesmom wrote: »

Yes I can cook real food as I cook for 5 people every day! Your tone comes across as quite bit*chy so perhaps you should stay off my thread.

I don't think ebixa82 was been bi*chy. I think he/she was just questioning as to why you came on looking for advise, Good advice has given to you and you where told where to improve but yet you are still not eating any veg & fats and cooking real foods like you have been advised to in several previous posts.

"Tuna light lunch french salad style" - I am presuming this is one of these pre packed crap.
You should buy your own tin of tuna add some spring water and add plenty of veg/salad. Make your own: you can add what you want and you exactly what is going into it.

"2 smoked coley fillets and salad" - Smoked coley isn't healthy. Try sticking to fresh fish and make your own sauce or season the fish yourself. Rather than eating it with salad, eat it with veg.
Salad is fine but veg is more satisfying and filling and nutritious.

You are eating very little food. You have been told this.
You need to up the Cal's, weigh your foods, cut out all processed foods (even if it has "low fat" or "healthy option") get more veg , fats, and protein into you, and keep track of your calorie intake. I suggest you join my on line fitness pal.

Oryx

lukesmom wrote: »

Yes I can cook real food as I cook for 5 people every day! Your tone comes across as quite bit*chy so perhaps you should stay off my thread.

This is not your thread. This is an open thread on a public forum, which you posted for opinion and you are getting that. If you object to any posts report them, do not argue in thread.

the groutch

lukesmom wrote: »

Todays food intake:

Porridge 30g made with half milk and half water, with half teaspoon of low sugar jam

Tuna light lunch french salad style

2 smoked coley fillets and salad.

Danone Activia Yoghurt

Todays food was great I was full and felt more satisfied compared to last week.

alot better than what you were on, don't be afraid to add a bit of meat as well as the fish (Chicken, Turkey, Lean Bacon, etc.)

hollypink

SunnyDub1 wrote: »

"2 smoked coley fillets and salad" - Smoked coley isn't healthy. Try sticking to fresh fish and make your own sauce or season the fish yourself. Rather than eating it with salad, eat it with veg.
Salad is fine but veg is more satisfying and filling and nutritious.

You are eating very little food.

While I don't disagree that the OP is eating too little, I'm a bit surprised to read that smoked coley isn't healthy. What's wrong with it?

I do have an issue with myfitnesspal's calculation of how many calories to eat; I think it's way too low. If I put down my height (5ft 3), weight (58kg) and activity as sedentary (because I have a desk job) and a goal of losing 1 pound per week, it gives me a calorie target of 1200 calories. Now that doesn't include exercise but I still think that's too low and I'd be starving if I ate 1200 calories a day. And I know that because last year, I tried it OP I think this calculator is better http://scoobysworkshop.com/calorie-calculator/ or this one http://www.fat2fitradio.com/tools/bmr/ You can still use myfitnesspal but I'd suggest going into 'goals' -> change goals -> custom and change 'net calories consumed' to the value that the other calculator gives you.

thegreatiam

lukesmom wrote: »

Breakfast: 100g (2 scoops) flahavans porridge oats with 4 scoops milk and half teaspoon of low sugar strawberry jam.

Lunch: 2 ryvita with 118g tin of tuna in brine no butter or anything else, just dry
Danone activia yoghurt with rhubarb

Dinner: weight watchers meal about 360 calories

For snacks I had a banana or an extra ryvita dry.

Tea coffee with Canderel

lukesmom wrote: »

Todays food intake:

Porridge 30g made with half milk and half water, with half teaspoon of low sugar jam

Tuna light lunch french salad style

2 smoked coley fillets and salad.

Danone Activia Yoghurt

Todays food was great I was full and felt more satisfied compared to last week.

Its a step towards a better diet, but still plenty of room for adjustments.

It would be nice if you had more veg.

The low sugar jam isnt really necessary, again-low fat, low sugar etc do not =healthy. try using actual fruit in your porridge. blueberries, strawberries etc.

also look into eggs/meat for breakfast. Porridge is fine, but eggs are better ;-)

Lunch looks good, but as sunnydub1 says, is it a pre-prepared bought salad? if so then get rid.

Get to the shop and get some tuna full fat mayo and veggies and make your own, it will be way healthier and way cheaper.

tuna can be mixed with avocado if you dont want mayo and it taste great, but dont be fooled full fat mayo is good for you. You need those fats in your diet.

i would also like to see the yoghurt gone, those things are packed with sugar, next time youre out buy plain greek yoghurt and add fruit peices to it. will taste the same and be better for you.

for your evening meal any meat or fresh fish cooked in any way you prefer with vegetables.

All in all a good start, try too keep it up, as you learn more about what is and isnt healthy you will make better choices.

A good rule of thumb is if it has been changed from it's original then it is less healthy. Look at the labels on what you eat, the more ingredients you see the less healthy it is, regardless of what it says on the front of the packet. any more than 5/6 ingredients then it is likely to be bad for you (even more so if those ingredients are numbers, or words you cant pronounce).

Try to eat food which has one or 2 ingredients or even better is an ingredient
and dont be afraid of fats. fats are not only good for you they are 100% necessary to let your body function. If you eat whole (unprocessed) food you will generally be eating the fats you need in your diet.

MissFlitworth

hollypink wrote: »

I'm a bit surprised to read that smoked coley isn't healthy.

That's confused me as well, what's unhealthy about smoked fish? (Once it's not battered or breadcrumbed)

SunnyDub1

hollypink wrote: »

While I don't disagree that the OP is eating too little, I'm a bit surprised to read that smoked coley isn't healthy. What's wrong with it?

I do have an issue with myfitnesspal's calculation of how many calories to eat; I think it's way too low. If I put down my height (5ft 3), weight (58kg) and activity as sedentary (because I have a desk job) and a goal of losing 1 pound per week, it gives me a calorie target of 1200 calories. Now that doesn't include exercise but I still think that's too low and I'd be starving if I ate 1200 calories a day. And I know that because last year, I tried it OP I think this calculator is better http://scoobysworkshop.com/calorie-calculator/ You can still use myfitnesspal but I'd suggest going into 'goals' -> change goals -> custom and change 'net calories consumed' to the value that the other calculator gives you.

MFP gives most people 1200 calories
Work out your calories here ->http://www.boards.ie/vbulletin/showpost.php?p=50956807&postcount=4

Gummy Panda

thegreatiam wrote: »

Its a step towards a better diet, but still plenty of room for adjustments.

It would be nice if you had more veg.

The low sugar jam isnt really necessary, again-low fat, low sugar etc do not =healthy. try using actual fruit in your porridge. blueberries, strawberries etc.

also look into eggs/meat for breakfast. Porridge is fine, but eggs are better ;-)

Lunch looks good, but as sunnydub1 says, is it a pre-prepared bought salad? if so then get rid.

Get to the shop and get some tuna full fat mayo and veggies and make your own, it will be way healthier and way cheaper.

tuna can be mixed with avocado if you dont want mayo and it taste great, but dont be fooled full fat mayo is good for you. You need those fats in your diet.

i would also like to see the yoghurt gone, those things are packed with sugar, next time youre out buy plain greek yoghurt and add fruit peices to it. will taste the same and be better for you.

for your evening meal any meat or fresh fish cooked in any way you prefer with vegetables.

All in all a good start, try too keep it up, as you learn more about what is and isnt healthy you will make better choices.

A good rule of thumb is if it has been changed from it's original then it is less healthy. Look at the labels on what you eat, the more ingredients you see the less healthy it is, regardless of what it says on the front of the packet. any more than 5/6 ingredients then it is likely to be bad for you (even more so if those ingredients are numbers, or words you cant pronounce).

Try to eat food which has one or 2 ingredients or even better is an ingredient
and dont be afraid of fats. fats are not only good for you they are 100% necessary to let your body function. If you eat whole (unprocessed) food you will generally be eating the fats you need in your diet.

This is a good post. Bringing your own lunch is much cheaper as well as healthy. I was bringing chicken breast, veg and some rice in a lunch box and noticed more money in my pocket and looser belt.

john_cappa

Smoked fish is fine in moderation! High salt content is the danger so that needs to be taken into account.

shoos

I try to bring packed lunches with me when I can but sometimes I'd be running out the door so quickly I've barely time for breakfast, let alone preparing lunch.

Any tips on what to do in these instances?

shoos

shoos wrote: »

I try to bring packed lunches with me when I can but sometimes I'd be running out the door so quickly I've barely time for breakfast, let alone preparing lunch.

Any tips on what to do in these instances?

prepare the lunch the day before.

Make two portions for dinner, not 1.

One goes on the plate, the other in the lunchbox.

nervous_twitch

SunnyDub1 wrote: »

Salad is fine but veg is more satisfying and filling and nutritious.

Just wondering if there is substance to this? I regularly have a dense salad as part of my evening meal (romaine, rocket, spinach, tomato, onion, broccoli, radish cucumber, beetroot, pepper, herbs, seeds etc) - would I be better to just replace that with cooked veg? I do eat cooked veg often, but I actually enjoy salad more.

syklops

john_cappa wrote: »

Smoked fish is fine in moderation! High salt content is the danger so that needs to be taken into account.

If your reading this thread then presumably you know everything is fine in moderation.

SunnyDub1

shoos wrote: »

I try to bring packed lunches with me when I can but sometimes I'd be running out the door so quickly I've barely time for breakfast, let alone preparing lunch.

Any tips on what to do in these instances?

Motivate yourself to get up earlier so you have time to food prep. Or do it the night before. It's really not that hard, saying you "just don't have the time" is just an excuse.

nervous_twitch wrote: »

Just wondering if there is substance to this? I regularly have a dense salad as part of my evening meal (romaine, rocket, spinach, tomato, onion, broccoli, radish cucumber, beetroot, pepper, herbs, seeds etc) - would I be better to just replace that with cooked veg? I do eat cooked veg often, but I actually enjoy salad more.

If you are full & satisfied from eating the salad well then stick to.
I just find most salads are mainly made up from water and don't fill me as much as veg does.
For me I'd have peppers (red,yellow, green) Broccoli, cauliflower, carrots, turnip, parsnips, sweet potato, sprouts, green beans etc, sometimes I add nuts/seeds - all that fills me more then having a shi*t load of lettuce, rocket, onions and tomatoes.

thegreatiam

shoos wrote: »

I try to bring packed lunches with me when I can but sometimes I'd be running out the door so quickly I've barely time for breakfast, let alone preparing lunch.

Any tips on what to do in these instances?

get up earlier/prepare the food the night before.

You can make some food for a few days (boiled eggs, or an egg bake will keep for 4/5 days)
My weekly ritual is on Sunday to chop veg (onions and peppers, etc for a whole week, keep them in tuppaware ready to to add to meals as I cook them.)
Boil up a ton of eggs and peel them, keep them in water in the fridge so I can eat them whenever. I also sometimes make an egg bake and keep it in the fridge, this is a great breakfast or snack later in the day that you can heat up or eat cold.
In the evenings I can make a quick dinner in less than 5 minutes and I have done the prep work already.

nervous_twitch wrote: »

Just wondering if there is substance to this? I regularly have a dense salad as part of my evening meal (romaine, rocket, spinach, tomato, onion, broccoli, radish cucumber, beetroot, pepper, herbs, seeds etc) - would I be better to just replace that with cooked veg? I do eat cooked veg often, but I actually enjoy salad more.

Define better, if you are hungry after the salad then yes add more substantial food.
If not then no need.

Salad, is like others have said, basically water. no harm in adding a few vegetables to your lunch time salad. A Nice salad has (I believe) regular salad (lettuce, onion tomato olives) with potato, beetroot, eggs and Tuna. That would be very filling and very healthy, dressing optional.

nervous_twitch

thegreatiam wrote: »

Define better, if you are hungry after the salad then yes add more substantial food.
If not then no need.

Salad, is like others have said, basically water. no harm in adding a few vegetables to your lunch time salad. A Nice salad has (I believe) regular salad (lettuce, onion tomato olives) with potato, beetroot, eggs and Tuna. That would be very filling and very healthy, dressing optional.

Nope. Definitely not hungry. I try to avoid root veg anyway, so salads generally incorporate certain veg I would normally cook (broccoli, spinach, sprouts, asparagus etc). Also, as aforementioned, I have it as part of my main meal, but it's always accompanied by a decent protein/fat food source. If I'm eating salad on its own, there will be eggs and nuts and avocados and houmous and cheese and EVOO.

thegreatiam

nervous_twitch wrote: »

Nope. Definitely not hungry. I try to avoid root veg anyway, so salads generally incorporate certain veg I would normally cook (broccoli, spinach, sprouts, asparagus etc). Also, as aforementioned, I have it as part of my main meal, but it's always accompanied by a decent protein/fat food source. If I'm eating salad on its own, there will be eggs and nuts and avocados and houmous and cheese and EVOO.

Well, then this question :

nervous_twitch wrote: »

Just wondering if there is substance to this?

Really is down to semantics of what you define as salad. 'Salad' would be quite a flexible hard to define term. Seems you are getting plenty of 'greens' in your 'salads' keep on mixing it up and it looks fine.