Work Evenings, need help with diet

backspacer

Hi guys and girls,

Am just looking for a bit of general advice with regards diet. I work evenings from 3 to 12 and to be honest my diet has taken a complete battering. I have gained about 2 and half stone due to junk eating in general.

I guess what i am looking for is ideas how to adjust my diet as the hours I work seem to make me snack more.

Even a sample diet would help, if possible.

Thanks,

B

Speedwell

backspacer wrote: »

I guess what i am looking for is ideas how to adjust my diet as the hours I work seem to make me snack more.

Even a sample diet would help, if possible.

Do you have a safe place to keep your own food at work? Do you have access to a refrigerator, microwave, and/or boiling water (such as from the hot tap of a coffee machine or an electric kettle)? Do you have a desk? How long do you have for a lunch break/other breaks?

Edit: Do you have any dietary restrictions or other sorts of diet plans you'd like to accommodate (vegetarian, diabetic, low carb, gluten free, etc.)?

backspacer

Speedwell wrote: »

Do you have a safe place to keep your own food at work? Do you have access to a refrigerator, microwave, and/or boiling water (such as from the hot tap of a coffee machine or an electric kettle)? Do you have a desk? How long do you have for a lunch break/other breaks?

Hi,

Yeah we have all those available to us.

Breaks are usually 30 minutes for main and 15 minutes later in the evening.

Speedwell

backspacer wrote: »

Hi,

Yeah we have all those available to us.

Breaks are usually 30 minutes for main and 15 minutes later in the evening.

Excellent, there's lots of things you can do. The first thing that occurs to me is this shockingly easy and healthy idea: https://www.rivercottage.net/recipes/diy-pot-noodles If you store your jar in the fridge, you can use bits of cooked meat or cooked scrambled egg as well. The egg noodle nests they're on about are just the Chinese noodles you get at the supermarket in the Oriental food section and you tuck a nest in dry at the bottom of your jar. I bought a stainless steel thermal flask for this, even though my current commute is upstairs to the home office.

Edit: Check out this amazing salmon recipe that takes no longer than boiling a cup of water in the microwave. Prepare it in a little glass dish and pop it in the fridge when you get to work, then cook it for lunch as you take out and dress the salad you brought in another container. You don't have to use sriracha; a pinch of curry powder will do, or a little garlic powder, or just a shot of paprika: http://savorysweetlife.com/2011/02/how-to-microwave-salmon/

Everything I am thinking of will involve some minor food prep at home, but you'll save loads of money over paying for junk food every day and preserve your health. I'll give my memory and cookbooks a good shake-out and see what I can come up with.

marialouise

Well you've already answered your own question, you're eating too much junk It's not the hours you're working, just try and swap the foods you're eating for healthier alternatives, and filling foods so you're less likely to snack. Maybe try having breakfast later if it's possible?
I don't know what you are eating, we'd have to know where you're at now to know what needs to change, but cutting out sugary drinks, processed rubbish and the usual junk will make a difference.

Most meals should have a balance of protein, fats and carbs. Protein comes from meat, fish, eggs, nuts, greek yoghurt, beans/pulses etc. Healthy fats are from nuts, avocado, oily fish, certain plant oils, etc. Carbohydrates can come from oats, wholewheat pasta, sweet potato, brown rice, quinoa, bulgur wheat, and even wholemeal wraps or slimbos would be an improvement on white bread or crisps or whatever. If you only ate those foods with lots and lots of vegetables, you'd find the weight comes off pretty quickly, it doesn't matter how many times a day you're eating.

Plan ahead. If you've made your lunch and brought it with you and a few snacks, you're not going to be tempted to eat other rubbish. Leftover dinner from the night before in a lunchbox is usually a great place to start.
I'm not going to give you a sample diet but mine basically consists of protein, fats and veg at every meal/snack. This might be a beef stir fry at home, or a chicken salad (with nuts and avocado and seasoning) on the go. It can be a full on omelette with everything in it, or a mix of veggies, meat and a hard boiled egg out of tupperware. It can be greek yoghurt with protein powder and all the toppings, or a Fulfil bar with a black coffee. Every day is different but if you understand what works for you, you don't need any diet plan. Just lots of good food, cut the crap and you'll see a difference! Buy a weighing scales for your food, download MyFitnessPal and get measuring if you're not sure of how much to eat in a day.

Also, just google 'food prep ideas' if you need inspiration for what to do. It generally involved cooking some meats at the start of the week and portioning out everything you need so that your lunch is ready to go every day. It's tough at first but when you always know what's for lunch the next day and start saving money, it gets easier!

Mellor

Speedwell wrote: »

Excellent, there's lots of things you can do. The first thing that occurs to me is this shockingly easy and healthy idea: https://www.rivercottage.net/recipes/diy-pot-noodles If you store your jar in the fridge, you can use bits of cooked meat or cooked scrambled egg as well. The egg noodle nests they're on about are just the Chinese noodles you get at the supermarket in the Oriental food section and you tuck a nest in dry at the bottom of your jar. I bought a stainless steel thermal flask for this, even though my current commute is upstairs to the home office.

Shocking easily, sure.
A healthy idea, not a hope.

For someone trying to lose two stone, I wouldn't recommend something like that. The noodles are essentially the same as what's in a Pot Noodle. THe sauce is better, but the bulk of the calories are the noodles.

Speedwell

Mellor wrote: »

Shocking easily, sure.
A healthy idea, not a hope.

For someone trying to lose two stone, I wouldn't recommend something like that. The noodles are essentially the same as what's in a Pot Noodle. THe sauce is better, but the bulk of the calories are the noodles.

It really depends what's in it, and you control that.

Mellor

Speedwell wrote: »

It really depends what's in it, and you control that.

You can add different combos of meat, veg, spices, flavours, etc. That's largely irrelevant.

I was talking about the dried egg noodles from the asian supermarket.
They're not a part of a healthy lunch. No matter what you add

Speedwell

Mellor wrote: »

You can add different combos of meat, veg, spices, flavours, etc. That's largely irrelevant.

I was talking about the dried egg noodles from the asian supermarket.
They're not a part of a healthy lunch. No matter what you add

Don't let perfect be the enemy of the good. They're definitely better than takeaway junk, and most people have the capacity to handle some carbs. I'm not suggesting the OP live on them.

seamusk84

I spent three years working those sorts of hours. I found I got into a routine of going to the gym in the mornings at about 11 and then had a nice healthy lunch at 1pm afterwards (soup and sandwich).
Have dinner at 6pm then (m&s or tesco healthy microwave meal). Yogurt and banana at half 9 if you need it too.

That worked for me. The real problem working those hours is how easy it is to snack, only your own willpower will help there.

Morning workout is a great way to start your day as mentioned.

Mellor

Speedwell wrote: »

Don't let perfect be the enemy of the good. They're definitely better than takeaway junk, and most people have the capacity to handle some carbs. I'm not suggesting the OP live on them.

I'm not suggesting it needs to be perfect. At this stage, they just need to be better. Nor am I suggesting that they should be eating no carbs. I think you really understating them. For somebody training a lot, a lunch that that has it's place, for somebody tryng to lose 2 stone. It's not helping.

It's one thing to say they are ok some of the time. It's another to say they are healthy. The noodles in a pot noodle are the same type. It's easy to list the ingredients you'd put in typical DIY pot, and work out the cals. If its not significantly less than a pot noodle, then it's a waste of time, from a weight loss point of view.

Speedwell

Mellor wrote: »

I'm not suggesting it needs to be perfect. At this stage, they just need to be better. Nor am I suggesting that they should be eating no carbs. I think you really understating them. For somebody training a lot, a lunch that that has it's place, for somebody tryng to lose 2 stone. It's not helping.

It's one thing to say they are ok some of the time. It's another to say they are healthy. The noodles in a pot noodle are the same type. It's easy to list the ingredients you'd put in typical DIY pot, and work out the cals. If its not significantly less than a pot noodle, then it's a waste of time, from a weight loss point of view.

The problem with a commercial pot noodle (even the trendy, pricey kind) is not necessarily the calories or carbs, but the unbalanced nutrition, excessive sodium, "dead" dried vegetables (what there are of them), and artificiality.

Alf Veedersane

backspacer wrote: »

Hi guys and girls,

Am just looking for a bit of general advice with regards diet. I work evenings from 3 to 12 and to be honest my diet has taken a complete battering. I have gained about 2 and half stone due to junk eating in general.

I guess what i am looking for is ideas how to adjust my diet as the hours I work seem to make me snack more.

Even a sample diet would help, if possible.

Thanks,

B

What would you eat and at what times, roughly, at the minute?

Do you cook?

Mellor

Speedwell wrote: »

The problem with a commercial pot noodle (even the trendy, pricey kind) is not necessarily the calories or carbs, but the unbalanced nutrition, excessive sodium, "dead" dried vegetables (what there are of them), and artificiality.

From a health and nutrition point of view, they are not nutritious, sure.
But I clearly said from a weight loss point of view, as that's what the OP is asking about. Eating a more nutritious homemade pot noodle is better than a pot noodle. But it's going to make zero difference to weight. None.

When you've put on weight, specifically bodyfat. Calories are absolutely the problem. To lose that, you need to fix that, not swap it for an equivalent.

Speedwell

Mellor wrote: »

From a health and nutrition point of view, they are not nutritious, sure.
But I clearly said from a weight loss point of view, as that's what the OP is asking about. Eating a more nutritious homemade pot noodle is better than a pot noodle. But it's going to make zero difference to weight. None.

When you've put on weight, specifically bodyfat. Calories are absolutely the problem. To lose that, you need to fix that, not swap it for an equivalent.

Well, then if calories are the problem, a simplistic notion I am not prepared to support, it would be handy to know what the actual calorie content of such a meal (assuming we know how it would be put together) compares to the actual calorie content of the food the OP is eating now. I find it incredibly difficult to believe the homemade lunch-in-a-jar that incorporates lowfat fresh ingredients will turn out to be more than the takeaway or petrol station or vending machine cuisine the OP is presumably resorting to now.

Mellor

It's a simple fact, you can't put on bodyfat without the energy to create it, the law of conservation of energy. There are many other factors involved, put the calories are the underlying constant.
I'm sorry that's a simplistic notion for you. But weight control is simply - in theory at least. The difficult part is putting it into practice.

As for the calories in the DIY pot. Depends on the portions. A nest is maybe 250-300 cals. When you add protein and somefat (I wouldn't be a fan of low fat diets) plus veg, you are maybe looking at 400-500. About the same as a pot noodle. Less than a take away.
Less is an improvement, but sometimes isn't enough. To lose weight you need to lose less than you need/burn everyday.

Looking at the whole day's eating is much more effective than meals in isolation.

marialouise

Speedwell wrote: »

Well, then if calories are the problem, a simplistic notion I am not prepared to support, it would be handy to know what the actual calorie content of such a meal (assuming we know how it would be put together) compares to the actual calorie content of the food the OP is eating now. I find it incredibly difficult to believe the homemade lunch-in-a-jar that incorporates lowfat fresh ingredients will turn out to be more than the takeaway or petrol station or vending machine cuisine the OP is presumably resorting to now.

Calories are the problem.
It doesn't matter what foods you are eating, no food on the planet makes you gain weight. Too much of anything will make you gain weight.
It doesn't matter if it's a homemade lunch of fresh ingredients or something from a petrol station. You can get a few boiled eggs and sliced chicken breast and a bit of salad from a convenience store, or bring a huge calorific pasta and mayonnaise mix from home. Whichever one has fewer calories will be the one which helps the OP to lose weight.

You have said Calories In vs Calories Out is a simplistic notion that you're not prepared to support but it's not like it's some faddy notion - it's real and it's the basis behind every diet ever.

And you have said "we'd have to know the calorie count of the meal" which is why I told the OP to use MyFitnessPal, because that is how you work out calories, if you want to work them out.
This can be tedious for someone just starting out, and if the OP was to take small steps like cutting out junk and eating some combination of the suggested foods, then they'd probably notice the weight coming off straight away. Calories don't have to be counted if you're just taking small steps, but knowing the calorie count of a meal is an invaluable tool when figuring out why weight is/isn't being lost, so don't underestimate the importance of knowing the nutritional values of the foods we are eating.

Of course all of this is irrelevant and potentially confusing for the OP because we don't know what they are eating so it's hard to recommend changes. Noodles might be ok in moderation but I wouldn't make them a regular part of a weight-loss lifestyle either.

Speedwell

marialouise wrote: »

Calories are the problem.
It doesn't matter what foods you are eating, no food on the planet makes you gain weight. Too much of anything will make you gain weight.
It doesn't matter if it's a homemade lunch of fresh ingredients or something from a petrol station. You can get a few boiled eggs and sliced chicken breast and a bit of salad from a convenience store, or bring a huge calorific pasta and mayonnaise mix from home. Whichever one has fewer calories will be the one which helps the OP to lose weight.

All other things being equal, a meal with fewer calories will cause less weight gain (or more weight loss) than a meal with more calories. However, things are not equal between the kind of unbalanced large-serving meal the OP has probably been consuming, and a more balanced moderate-serving meal like my first (and not only) suggestion. Things are not equal between two meals that are made up of substances that are treated differently by the body en route to becoming glucose and raw materials. You are treating this as if I and others had no knowledge, personal and academic, of the metabolism and metabolic disorders and the reasons why things are not so simple. But since you prefer easy answers and simple facts, I have nothing more to say to you. Unfollowing this thread.

marialouise

Speedwell wrote: »

All other things being equal, a meal with fewer calories will cause less weight gain (or more weight loss) than a meal with more calories. However, things are not equal between the kind of unbalanced large-serving meal the OP has probably been consuming, and a more balanced moderate-serving meal like my first (and not only) suggestion. Things are not equal between two meals that are made up of substances that are treated differently by the body en route to becoming glucose and raw materials. You are treating this as if I and othe"rs had no knowledge, personal and academic, of the metabolism and metabolic disorders and the reasons why things are not so simple. But since you prefer easy answers and simple facts, I have nothing more to say to you. Unfollowing this thread.

The bottom line the OP was looking for "general advice". The simple fact is they are eating too many calories and we have all offered simple advice to the OP on how to go about this.
I wasn't assuming you or others had no knowledge, nor implying that I am a know-it-all, I am trying to keep it simple for the person who started the thread looking for general, simple advice. If they came on and asked a complicated question detailing exactly what they're eating and for specific advice about metabolic disorders, people would also oblige, but they didn't.
So we tried to keep it simple and it's gotten completely derailed and we've all frightened the poor OP away. :rolleyes:

backspacer

Hi guys and girls,

I had no idea I was kicking up such a hornets nest with what I considered a pretty innocuous question.

However you have all at least given me a start point to work from and appreciate that. Thanks again.

B