Weight-Loss Would like input on my diet

[dencon]

This is what I have come up for myself with a few months of research. I prepared myself mentally 3 months before I started this diet 3 weeks ago. In that time I worked on just making my food portions smaller. I am also working out.
Two hard boiled eggs in the morning. Most of the time I remove the yoke. Depending on how active my day is going to be I "Might" keep the yoke.
Lunch is a salad with romaine lettuce sliced carrots a few tomatoes. Sometimes it will have a little of that fake crap meat in it. I get them from Walmart. I do not use the dressing that comes with it. I just put a little olive oil and vinegar on it. Dinner is a piece of skinless boneless chicken breast and some veggies. Most of the time it is broccoli. I LOVE broccoli. In between I snack on celery, carrots, Fugi Apples, at the Most 2 of those a day. Unsalted almonds sometimes. a couple of grape tomatoes. Sometimes I make Hummus and eat it with celery. I never eat past 7 at night. I have been doing this with exercise for 3 weeks. I am a little hungry sometime but I do feel satisfied and not starved. I am liking it, for the most part. Not that there are days I lose it. LOL! But I am ok about this. My big weakness is cheese. but sometimes I will have a couple of thin slices of cheese. I do not over indulge cheese like I have all of my life. That is the hardest thing for me with this diet. I went from 308 to 290. I am feeling that I need to slow down the weight loss. I do not want to lose it fast and be all flabby.
Would like input and if there is anything I can or should add. Please let me know.
Thank you,
Matt

 

[aloe1]

Wow, great job of researching, planning and then sticking with your diet. Eighteen pounds in three weeks is FAST weight loss. Looks like you are getting plenty of vegetables, a couple servings of protein, a bit of fruit. Don't feel guilty about cheese. There are lower fat versions out there - Kraft 2% sharp cheddar and colby are good. Mozzarella is usually part skim. Most nutritionists would recommend having 2 servings of dairy products daily. I usually have yogurt and cheese for mine. Another thing you could add to make it a healthier balanced diet would be some whole grains like brown rice or triscuits.

I think you should check your calorie level - it looks very low and if you stay that way you could lower your metabolism. I do the rotation diet to avoid that problem (it alternates between low calorie weeks and weeks with enough calories to keep up the metabolism) For guys the metabolism protecting level is 1800 calories.

Congratulations and keep up the good work!

 

[dencon]

Thank you so much. That was info I needed. I am going to take your advice on all of that.

I did discover something on Friday that I felt was good for me. I was a little outside of town at the local drag strip raceway. There was no way I was going to eat any of that track food, no matter how wonderful it smelled. The only thing around outside the track was McDonalds. I thought about getting maybe a chicken sandwich and toss the bread. But I found with the help of the calories listed on the menu. That they had this snack chicken wrap. I order that without with grilled chicken and no sauce. I added the side salad with the low fat Italian dressing. Only used a little of that, and a bottle of water. It was all tasty and filling and came under $5.00. Then I was back at the track. Walked around the pits all day I figured that I walked close to 5 miles.
Again Thanks for the input.

 

[Dilla]

What an amazing job! You seem to be right on track, just a matter of tweeking your diet. Aloe seemed to have all the right answers... But don't forget to drink lots of water!

 

[Omega]

Well done on your achievement thus far. You are doing brilliantly.

You do not mention water. I agree with Dilla.
I think that it would be good if you ensured that you had 1 ounce water for every 2 pounds that you weigh. That is the quantity that a lot of us follow - that is the recommendation of the International Sports Medicine Institute...

You mention that you sometimes feel hungry. Some people mistake feelings of thirst and think that they are feelings of hunger.

There are plenty of vegetables so low in calories that there is no reason that you should ever feel hungry at all. Feelings of hunger can lead to feeling that we are being deprived - which in turn can lead to us abandoning the attempt gloriously. When I was big I did loads of diet attempts that were too strict and were gloriously abandoned. I would hate you to repeat my old mistakes...

It may benefit you to have a little extra protein. I shoot for 1g per pound of lean body weight which works out for me to be about 100g protein per day. It is the protein that helps to maintain our muscle mass when we eat at a calorie deficit - and while we immediately think about skeletal muscle when we think about such things - it is things like heart muscle that really puts the priority of this into perspective.

Even with the addition of a little extra protein and maybe a little extra veg to nibble if you are hungry - you would still be able to have an amazing calorie deficit which would give very impressive continued weight loss.