Time to make a change!

C

CheifBear

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I have been doing the Weight Watchers plan and I just don't think it suits me to be honest. It has me on 18 points a day which is way below my BMR and I haven't seen a change in weight for 9 weeks!

So I am going to keep an eye on my calorific intake based on a BMR of 1432. I am pretty active:

1 x spin per week
1 x circuit class per week
2 x 1 hr 30 mins weights & cardio per week.

So I will eat 1432 calories a day....my question is do I purely concentrate on calories or do I need to look at fat content also? Basically how do I do it?

Many Thanks in advance.....I am hoping this will be my break through *crosses fingers*

Siobhan x
 
It's recommended that fat make up no more than 30 percent of your daily diet (meaning less than or equal to 30 percent of total calories a day from fat). Good Luck!
 
I personally don't look much at fat. The main two things I look at are protein & calories. Then I look at fiber, then I try to keep saturated fat under 20grams. Other than that, I just let the rest fall where it lies.

I also try to eat more 'one ingredient' foods and more veggies and less processed foods with who knows what in it, but that's really secondary for me compared to protein & calories.
 
Jeanette401 said:
I personally don't look much at fat. The main two things I look at are protein & calories. Then I look at fiber, then I try to keep saturated fat under 20grams. Other than that, I just let the rest fall where it lies.

I also try to eat more 'one ingredient' foods and more veggies and less processed foods with who knows what in it, but that's really secondary for me compared to protein & calories.
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:iagree:

This is exactly my thought process. Thing is, if you locate one ingredient foods with high protein content, its generally going to have lower fat content. That, and a few fruits/veggies a day provide adequete fiber. With the exception of my whey mix, if they have ingredients that look like they were created in a lab, I try to steer away.
 
Andy said:
:iagree:

This is exactly my thought process. Thing is, if you locate one ingredient foods with high protein content, its generally going to have lower fat content. That, and a few fruits/veggies a day provide adequete fiber. With the exception of my whey mix, if they have ingredients that look like they were created in a lab, I try to steer away.
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I was just talking about the subject of what goes into food today over lunch with a friend.

Isn't it just so disheartening reading labels?

I have been on a kick to use whole wheat wraps instead of bread making lunches due to the fact they are lower in calories and carbs by virtue of just being less bread than a couple slices of whole wheat. I was at the grocery store looking at the pre packaged "whole wheat" wraps and it just frustrated me. Most of them still had enriched white flour in them and the list of preservatives and everything else was so sad to see.

So now I am making my own whole wheat wraps. I decided to take control of that aspect of my nutrition as well. I got this recipe for them that works great.

2 cups of 100% whole wheat flour, 1 cup water, teaspoon of salt, one tablespoon of olive oil. I mix it all up and roll it into a ball then flatten it with a rolling pin slightly, divide into 8 and roll the individuals into a ball then roll them out on a lightly floured surface. I heat a non stick pan and cook them just until they turn color and look done, no oil in the pan, just dry. I put them in a bag right away and put them in the fridge for storage, and I have enough wraps for lunch for the whole week in about an hours work. The heat and moisture in the bag from putting them in hot keeps them moist in the fridge.

The result is a nice 120 ish calorie whole wheat wrap that is soft and chewy, and best of all I know exactly what is in it.

You can add some honey and yeast to this recipe as well and it makes an awesome whole wheat pizza dough, thin crust on a 15 inch pan. Use less for a 12 inch pan, maybe 1 3/4 cups flour or 1 1/2. Just make sure to roll it out on light flour and oil the pizza pan very lightly, again I prefer a light touch of olive oil. Make sure to crisp it up in the oven for about 5 minutes at 450 before putting toppings on, it keeps the dough from getting sogged by the sauce. (which whole wheat seems to fair worse against)

Anyway I'll get off my recipe rant now sorry for that little de railing.
 
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Thanks for posting this :D I've been contemplating making my own bread just to get away from the ... stuff. I have decided that guar gum (which is in almost any yogurt you'll get) is okay and I actually use it as a thickener.

However, I've never been a baker so I've been hesitant to experiment when I don't actually eat bread all that much. As a substitute I use "Our Daily Bread" which is sprouted grains and has to be kept refrigerated because it's not chock full of preservatives.
 
Now that I'm into wraps considering how easy they are to make, I don't really find as much call for actual sliced bread. Occasionally I like to have boiled eggs on toast, or fried eggs with toast in which case I use it.

Making actual bread loaves I have not tried but I can certainly say that wraps are not that hard to make and you don't need to make much to last a whole week. rolling them out super thin can be a bit tedious and you have to really keep the surface floured so it doesn't stick. Just try not to roll in too much extra flour. What I do is take another quarter cup of flour in the measuring cup for the roll out and use it to dust the counter, usually I don't even use it all up. The original recipe suggested using two pieces of wax paper to roll them out, but I didn't end up with much success doing that the first time around. I may revisit it later because the first batch I made the dough was really super sticky.

I am considering making some whole wheat loaf style bread this weekend to see how that works out too. I have a fair bit of spare time on the weekends so I don't mind doing some baking for the week.

My advice on baking is don't be discouraged if you encounter a few catastrophes at first, just keep at it till you have success. Last week I thought I had made the absolute perfect pizza crust and that everything was perfect till I found that in my glee in being so pleased with the consistency as I rolled it out, I forgot to oil the pan and it stuck leaving me with a very good tasting if slightly butchered pizza.

Check out allrecipes.com which is where I got the idea for the wraps and quite a few other things. It's not bad but there are a lot of rich fatty recipes to stay away from on there too, so be advised it's not a healthy cooking place, it's just a generic cooking place and you have to do the work yourself to pick the healthy recipes.
 
this can help you

For me, looking on calories and fat must be done on a balance way. You can balance it on the way you it. I suggest that you create a schedule of your food intake that you think can balance your calorie and fat contents. This two body essentials is important in our body if you can balance it in a right way.


Weight Loss Products is also important in your diet. Because it can help to fasten the metabolism of our body. Go to this link to see the Weight loss Products that many users testify as trusted.

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