Breakfast: 1/2 cup fiber one cereal (dry), Luna Bar (180 cals), Grande Nonfat Latte (160 cals)
(or, alternative breakfast, 1/2 cup cottage cheese, 1 cup cereal, cut up apple or banana)
Lunch: 25 GeniSoy Soy Crisps (60 cals for 9), 3/4 cup Lowfat cottage cheese (160 cals?), Large fuji apple
Dinner: Flank steak, Roasted vegetables, Salad with light dressing
Dessert: Frozen yogurt with berries or chocolate chip cookie or something
EXERCISE: 30 mins cardio, sit-ups and some weights
Hey, to be honest with you I think its a either except the chocolate chip cookie, but hey we all need a treat sometimes!!!
I think your on the right track and you are getting in alot of healthy things. I hope you find out what your looking for.
Take care
__________________ I think we can make it!!~~Way2Go~~
You can add to that menu tortilla chips, veggies with fat free onion dip, and 3 salt water taffy I weighed myself today and have gained a couple of pounds, but then again, I am about to start my period so I'm sure I'm holding onto water weight.
I am 137lbs, 6' Female. I want to maintain around weight. Do I need to do cardio nearly everyday?
I'd say it's to lose still. I mean, its a good menu, and you eat fairly balanced, but overall it really is NOT a lot of food at all! Using the higher end values for the things ou didnt list quantaties or cals for, My calculations total it to be around 1500 Cals- which is definately WAY too little for a) someone of your height/sex/age and b) someone with your activity level. You should be aiming to eat around 1800-2000 Cals per day, and anything less is generally seen as a diet to lose weight. I mean, there are cases where ppl just have slower metabolisms or whatnot, but I would say that you are most likely eating too little for your height/age/sex and activity level. One thing you should try is increasing your fat. You have barely none in there! Have soem nuts or seeds regularly, or some oil-based salad dressing, etc. Fats are essential, especially if theyre the good kind!
Definitely weight loss to me. Like girly said, maybe add more nuts and seeds and perhaps olive oil to your salads. And, maybe some flax and fish oil. BTW, congrats on your progress of 7 pounds.
I used to eat a lot more nuts and more peanut butter. I'm not sure why I stopped. I guess I could try adding those back to my diet.
Can you still maintain a low weight and eat desserts and other "treats" sometimes? I freak out if I eat candy or dessert, but I need to realize that I am not going to gain weight just from that!
Since I woke up late, for breakfast/lunch I ate a large APPLE cut up with LF COTTAGE CHEESE (1/2 cup), BLUEBERRIES, RASPBERRIES, and a little mor than one cup of CEREAL. I also had a couple bites of my dad's OATMEAL. What do you think of this breakfast??
I used to eat a lot more nuts and more peanut butter. I'm not sure why I stopped. I guess I could try adding those back to my diet.
Can you still maintain a low weight and eat desserts and other "treats" sometimes? I freak out if I eat candy or dessert, but I need to realize that I am not going to gain weight just from that!
Since I woke up late, for breakfast/lunch I ate a large APPLE cut up with LF COTTAGE CHEESE (1/2 cup), BLUEBERRIES, RASPBERRIES, and a little mor than one cup of CEREAL. I also had a couple bites of my dad's OATMEAL. What do you think of this breakfast??
Wait I'm confused, are you looking to "maintain" or "gain?" If you are looking to maintain, then an added dessert to your menu a day like banana cream pie for example wouldn't hurt at all, being that your active and all.
Maintain.
I exercise around 30 minutes a day (but not everyday) and eat rather healthy, I think.
Here is what I ate yesterday. Is this good for maintaining?
Late Breakfast: 1.5 cups cereal, 1/2 cup cottage cheese, large apple
Snack: sugarfree redbull, baby carrots with nonfat onion dip
Dinner: Lean cuisine with added salsa and some guacamole, roasted vegetables, 2 crackers
Dessert: Regular frozen yogurt with Rainbow sprinkles (and a few small pieces of reeses pb cups off of friend's frozen yogurt)
I sort of felt like the frozen yogurt was sugar overload, but I don't eat it every single night. Would it be better to get to "carbolite" kind or is that just all chemicals? It might be better to just stick with the natural stuff that has sugar in it...
Maintain.
I exercise around 30 minutes a day (but not everyday) and eat rather healthy, I think.
Here is what I ate yesterday. Is this good for maintaining?
Late Breakfast: 1.5 cups cereal, 1/2 cup cottage cheese, large apple
Snack: sugarfree redbull, baby carrots with nonfat onion dip
Dinner: Lean cuisine with added salsa and some guacamole, roasted vegetables, 2 crackers
Dessert: Regular frozen yogurt with Rainbow sprinkles (and a few small pieces of reeses pb cups off of friend's frozen yogurt)
I sort of felt like the frozen yogurt was sugar overload, but I don't eat it every single night. Would it be better to get to "carbolite" kind or is that just all chemicals? It might be better to just stick with the natural stuff that has sugar in it...
To me it's very bad. I don't know if you can maintain or lose your weight with this diet but you surely lose some muscles. And if you are losing some muscles but still maintaining your weight, I wonder how your muscles losses are compensated.
You dont lose muscle because of the food you eat!!! I d ont know what book/person/source you are getting this from, but that is so incredibly false. You lose muscle ONLY from lack of excersise, or when you lose too much weight too fast (or just too much overall). You could eat cake all day, and exercise, and you wouldn't lose muscle.
The yogurt wasn't overkill at all! Like you said, you DONT have it everyday, and it IS frozen yogurt! It wasn't pure sugar or something, and it gave you some calcium or other nutrients! Don't worry about it- you CAN have things that some people feel are "forbidden" (nothing is forbidden- things are only "sometimes" foods, while others are "all the time" foods).
You dont lose muscle because of the food you eat!!! I d ont know what book/person/source you are getting this from, but that is so incredibly false. You lose muscle ONLY from lack of excersise, or when you lose too much weight too fast (or just too much overall). You could eat cake all day, and exercise, and you wouldn't lose muscle.
The yogurt wasn't overkill at all! Like you said, you DONT have it everyday, and it IS frozen yogurt! It wasn't pure sugar or something, and it gave you some calcium or other nutrients! Don't worry about it- you CAN have things that some people feel are "forbidden" (nothing is forbidden- things are only "sometimes" foods, while others are "all the time" foods).
You do lose muscle if your diet is badly composed. If you do not consume enough protein, or too much time elapses between two protein-containig meals, e.g., at night, you do lose muscle. If this is combined with intensive training, your muscle losses will be even more serious.
Girlygirl, I don't think that she's referring to losing muscle from eating a crappy, suggary diet, I think she means that Ls289's diet "that day" was low of calories and protein. I didn't see too much protein on her menu that day(the day when the poster Dexter said she'll lose muscle). Whenever one restricts caloreis(especially protein), your body resorts to lean muscle mass for fuel if your not getting enough from your diet. Although, the other menus I observed from Ls looks pretty good, considering that she also weight trains. I think that ONE DAY looks like there wasn't enough protein and calories. Although, your right girly, you could eat cake all day and exercise and not lose muscle WHEN the body is getting enough calories. I didn't add up all of Ls's calories that day but the protein content looked pretty low. And if she kept eating at that pace continuously, then muscle loss would have probably happened. But like I said, the other days looked pretty good, although a little more cals each day wouldn't hurt either to maintain(at least I don't think).
I think that I eat enough protein, in general. Perhaps that one day I didn't eat enough of it (although I thought for sure that I did), but I usually eat a lot of meat and cottage cheese and nuts, too.
Last night I felt like I overate (actually ate a LOT of protein at dinner) so today I skimped. I don't know how NOT to compensate the next day when I feel like I overdid it. This morning I ate an apple and had coffee. For lunch I had a sesame bagel with a little bit of cream cheese and a rice cake. For dinner I had chinese chicken lettuce wraps, vegetables, and then frozen yogurt for dessert. Even though I was hungry during the day, I felt like I had to restrict be3cause of how I ate yesterday. I think that sometimes I feel like I am going to GAIN weight from things that will actually just MAINTAIN my weight.
I also ran 30 minutes today and did a little bit of weights. Not overkill...l
Breakfast: 1/2 cup fiber one cereal (dry), Luna Bar (180 cals), Grande Nonfat Latte (160 cals)
(or, alternative breakfast, 1/2 cup cottage cheese, 1 cup cereal, cut up apple or banana)
Lunch: 25 GeniSoy Soy Crisps (60 cals for 9), 3/4 cup Lowfat cottage cheese (160 cals?), Large fuji apple
Dinner: Flank steak, Roasted vegetables, Salad with light dressing
Dessert: Frozen yogurt with berries or chocolate chip cookie or something
EXERCISE: 30 mins cardio, sit-ups and some weights
LS,
You MAINTAIN when you eat the precise number of calories you burn off. You LOSE when you eat less. So to get a picture of this you need to quantify EVERYTHING you eat or drink except water.
Your reporting started off so well where you listed the food, the quantity and the calories, then it deteriorated to the food and quantitiy...fine, but that leaves the calcutation to the reader but it CAN be done.
Then it fell apart and became completely quantitative with Dinner and Dessert.
A staff of the best nutritionists on the planet could not determine HOW MUCH FOOD YOU ATE that day. "Flank steak, roasted vegetables and salad" can be anywhere from 200 calories to 2000 calories. Thus NOBODY can tell whether you will lose, maintain, or gain from what you reported.
If you don't have a day's total calories OR the exact food with the exact quantity of each you are on a QUALITATIVE diet...as in I ate no fat! Or I only ate white food...meaningless.
Just skipping ONE item makes the calorie (amount) count worthless...such as "ONE steak": is it 3 ounces or 3 POUNDS?
What is your daily caloric intake for maintenence? There are many online calorie counters. Personally, I HATE counting calories for some reason, that's why I chose the slim fast diet when I needed to lose weight.lol Now, I just try to use common sense while trying to maintain(although a 3-5 pound weight loss won't hurt, lol) and eat ONLY when I'm hungry, and choose healthy lower/moderate fat items, exercise, and from doing so, I don't worry. Although, since it's summer and all, losing around 5 pounds for me would be nice, sooooo, we will see, lol.
I normally don't count my calories every single day, but when I feel like I overeat or indulge I will write down everything I ate and literally tally up all the calories. If it turns out to be not that many calories I don't believe it and figure that I miscalculated. If it turns out to be a lot of calories, I feel fat and think I'm going to gain weight. Either way it is detrimental!!
I just got on the scale this morning and it said 135. It was in the morning so I was my lightest (but I am also on my period, which usually makes me hold onto water). Thus far I have not been gaining weight, but I still get worried. Especially when I snack on mini snickers at work, eat 1/2 cup of cereal out of the box before I even pour it in my bowl, and choose to get reeses on my frozen yogurt instead of sprinkles. These are all little things that I enjoy, but they also add up. I don't want to give them up completely though because then I wouldn't be living! I guess I'll just continue doing what I'm doing...
If it turns out to be a lot of calories, I feel fat and think I'm going to gain weight. Either way it is detrimental
Nope, gotta disagree with that one. The way it should read is:
"If it turns out to be a lot of calories and I do it often, I KNOW I will soon be fatter...that would be depressing. So, since I don't WANT to be fatter, I will count the calories again tomorrow (and the day after that) and make SURE they are not high...and then I KNOW I will lose weight."
This way is not detrimental, it's the key to weight control.
The alternative is blissful ignorance and then a crucifying depression when we find we UP 10, 20 or 30 pounds. OK, I know some people avoid THIS depressing thought by never getting on a scale...that's where REAL obesity is born.
Genetically, we are programmed to eat all the available food that we can so we can live through the next famine. Left alone with years and years of excess food, we WILL eat too much. We must extert control over what we eat and the best way to DO that is to actually determine the food value of EVERYTHING we put into our mouths and restrict it...or get FAT!
If we don't count and tabulate we lie to ourselves day by day, week by week, month by month and then say..."Gee, I eat so good but I NEVER lose a pound!"
Re: To lose or to maintain? 
Hey, to be honest with you I think its a either except the chocolate chip cookie, but hey we all need a treat sometimes!!!
I think we can make it!!~~Way2Go~~
