Weight-Loss My weeks diet - any comments?

Weight-Loss
jjjay

jjjay

New member
I've been quite strict with myself this week, and the weight loss is happening (couple of pounds a week so far which I'm happy with). Any comments on where I need to tweak? I know there are a couple of bad things in there but compared to what I was eating a month ago...this is a HUGE step!

Mon
toasted wholemeal bagel with low fat spread
1 skinny latte,
Chicken caesar salad with dressing on side (I put 2 teaspoons of it on the salad), including prob 50g of hard cheese and 10 or so creutons
1 bowl of melon chunks (about 1/5 of a honeydew melon)
1 low fat yoghurt (78 cals)
4 cups of tea with semi-skimmed milk
1.5 litres water
1 Weightwatches-type low cal (320), low fat (9g) evening ready meal
55 cal snack pack of crabsticks

Tues
bowl of crunchy nut cornflakes with semi-skimmed milk (225 cals)
1 skinny latte
168 cal chunky soup (3.8g fat)
1 bowl of pineapple chunks (about 1/2 a small pineapple)
1 snackpack of honey ricecakes (125 cals)
6 cups of tea with semi-skimmed milk
1 litres water
1 Weightwatches-type low cal (280), low fat (11g) evening ready meal

Weds
bowl of crunchy nut cornflakes with semi-skimmed milk (225 cals)
1 skinny latte
180 cal chunky soup (6g fat)
1 bowl of melon chunks (about 1/5 of a honeydew melon)
1 snackpack of honey ricecakes (125 cals)
1 small 78 cal chocolate mini-roll
1 pear
4 cups of tea with semi-skimmed milk
1.5 litres water
1 slice brown bread and thin layer of peanut butter

Thurs
Brown bread tuna mayo and cucumber sandwich (298 cals)
2 skinny latte
180 cal chunky soup (6g fat)
1 snackpack of honey ricecakes (125 cals)
1 pear
2 cups of tea with semi-skimmed milk
1.5 litres water
1 Weightwatches-type low cal (425), low fat (11g) evening ready meal

Fri
ham and cheese toastie (270cals per 100g so I'm guessing 540 cals?)
2 skinny lattes
1 brown bread grilled chicken, advocado and black olive sandwich, no spread or mayo
1 99cal small bag of malteasers chocolates
2 x lime and soda
BBQ rack of ribs at Frankie & Benny's with a corn on the cob (no butter) and a jacket potato (v small amount of butter) - I know this was bad....but I said no to fries, to colelsaw, to pudding, to starter, to cocktails so def in a better position that I would have been a few weeks ago!!).

So, during the week, I think I'm getting quite a stable routine (its been a really tough week too - getting in at 7am and working until 6/7pm and people have had lots of birthdays so the office has been full of cakes!). I've not bought anything from the vending machine - chocolates and crisps are my real weaknesses at 7pm at night. I've drunk far more lattes than i would normally becaues I have had a 2 hour meeting pretty much every day at Starbucks.

I think apart from Friday's meal out, I'm averaging around 1400 cals a day, sometimes down to 1200, sometimes up to 1600. What should I be looking to "add" in terms of nutritional balance?
 
If you go to the USDA mypyramidtracker page, and click on the "Check it out" link at the bottom right of the page, you can input a day's meals and see how that compares to the USDA recommendations.
 
Veggies. Except for the occasional salad, I don't see any veg there and very little fruit.

Also you need more foods with Omega 3 and Omega 6 fatty acids in them.

Also it seems to be a very carb heavy diet - lots of simple carbs.

I'd suggest registering for a free account on or and starting to log your food. This will let you see how many calories you're eating and how your nutrition levels are breaking down. Once you know that, you'll be able to see more clearly where you can make adjustments, cut back, change your nutrition, etc.
 
yeah I do like carbs!! This week I'm going to take fresh pineapple / melon to work everyday and eat apples/pears/bananas/blueberries as snacks rather than ricecakes. Plus will aim to cook brocolli, carrots and spinach alongside the ready meal in the evening (although the soup I eat at lunchtime is usually veg soup...but still out of a pouch rather than fresh!).

Thanks...I'm aiming to change a couple of little things at a time so it gets better and better in the coming weeks.

The problem I've had with fitday (last time I lost 30lbs plus in 2008 on my last weight loss effort I logged there), was that a lot of the products/preparation styles were US rather than UK so it was always quite difficult to find a match...that saying, it is possible and the more you use it, you get your regular foods logged on there so no excuse!! I'll have to make the effort!!
 
I understand the situation with the lattes and that it isn't always going to be the case, but you can always substitute a regular coffee, or a tea. I'd recommend more fruits and vegetables, and more protein perhaps some with breakfast, like egg whites (if you really aren't a fan it is okay to put a yolk or two in). You are certainly on the right path, keep it up!
 
ok! This weeks resolution - two helpings of veg and fruit a day at least. Plus, every other time I go for a latte with someone from the office...chose tea...and NO CHOCOLATE! At all! Not even one tiny bit as a treat!
 
I use fitday for all my food logging and I like all the nutritional breakdown provided. You can create custom foods on there as well and I get full product data via software called the food processor for windows. If you look on the website WH Foods you will see what the food processor for windows generates for the foods in the SQL server. There are 100's of thousands of foods in the database and it really helped me make the right food choices to get the best macronutrients from foods I enjoy. :auto:
 
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