Hey there! 
I need some expert advice.
Last night I was filing my nails and noticed they'd gotten really brittle and started splitting into horizontal layers when I filed them. I did some research, and it looks like I may well have a calcium deficiency. I hadn't been drinking any milk or having any yogurt while on my diet.
I've altered my diet to include 2 glasses of nonfat milk per day, but I'm worried about other vitamin deficiencies that I may develop because I'm neglecting to eat certain types of foods. My overall question is, what do I have to make sure that I eat that will prevent any sort of vitamin deficiency?
Some Background:
I'm on day 7 of my diet. I'm 20 years old, 5'5". I started at 193 pounds (it's day 7 and I'm down to 182.5, but I hear a huge weight loss in the first week is normal), and I don't exercise very much. I swing dance for an hour twice a week, and then I go to school and am mostly sedentary aside from going to swing class (and maybe walking 1 mile downhill home from school a couple times a week).
The diet consists of:
1200-1500 calories/day
2 gallons of water/day
Usually I have 1-3 Lean Cuisine meals daily (with lots of water to counteract the sodium)
1-2 cups of spinach/daily
0.5 of a melon (small watermelon or cantaloup) daily
1 egg every day
The above are all the staples of the diet. At least twice a week I've been having sushi (with lots of raw salmon)!
What else do I need in my diet?
I need some expert advice.Last night I was filing my nails and noticed they'd gotten really brittle and started splitting into horizontal layers when I filed them. I did some research, and it looks like I may well have a calcium deficiency. I hadn't been drinking any milk or having any yogurt while on my diet.
I've altered my diet to include 2 glasses of nonfat milk per day, but I'm worried about other vitamin deficiencies that I may develop because I'm neglecting to eat certain types of foods. My overall question is, what do I have to make sure that I eat that will prevent any sort of vitamin deficiency?
Some Background:
I'm on day 7 of my diet. I'm 20 years old, 5'5". I started at 193 pounds (it's day 7 and I'm down to 182.5, but I hear a huge weight loss in the first week is normal), and I don't exercise very much. I swing dance for an hour twice a week, and then I go to school and am mostly sedentary aside from going to swing class (and maybe walking 1 mile downhill home from school a couple times a week).
The diet consists of:
1200-1500 calories/day
2 gallons of water/day
Usually I have 1-3 Lean Cuisine meals daily (with lots of water to counteract the sodium)
1-2 cups of spinach/daily
0.5 of a melon (small watermelon or cantaloup) daily
1 egg every day
The above are all the staples of the diet. At least twice a week I've been having sushi (with lots of raw salmon)!
What else do I need in my diet?