Could someone please critique my diet? - Diet & Nutrition Message Board

RegisteredYetAgain · 06-27-2003, 10:43 AM

Hi, I am a 5'2, 150 pound female doing a 1200 calorie-daily diet to lose weight as quickly as I can. I am not sure if maybe I am taking in too many carbs and not eating enough protein? I really only pay attention to my calorie intake and I avoid fats and sugars. But I can still tell I get a lot of carbs and not as much protein. So, could someone tell me if the foods I'm eating are okay? Any suggestions on my diet for rapid weight-loss would be appreciated. Here's a typical day for me:

Bran cereal w/ skim milk
Banana
Fat-free hot dog w/ lite bun, ketchup, & mustard
Pretzels
Soup (chicken & stars, fat-free split pea, tomato, or minestrone)
Apple
Oatmeal w/ tablespoon lite syrup
Corn flakes w/ skim milk
Turkey on lite wheat bread w/ lettuce & lite miracle whip

And a question about protein: I am trying to build muscle to help me increase my metabolism, so am I supposed to be eating a lot of protein after I get home from lifting? That's what I've been told. If so, what kinds of foods have a lot of protein but are sparse in calories and fat?

I kind of have an event coming up that I'd like to be in better shape for so I need to make sure I'm on the right track (and the fast track). Thanks for the help!

CocaCola · 06-27-2003, 01:45 PM

Your diet doesn't sound too bad, but I'll offer some suggestions. Instead of cereal twice a day plus oatmeal, I'd only have one serving. Even though you can buy cereals low in fat, they can also have lots of sugars which gets stored as fat and is hard to burn off (I think it's somthing like that). I'd also add a salad for lunch or dinner (or both). A cup and a half of salad has only about 20 calories; just be careful not to use lots of dressing. The darker the leaves the better for fighting off diseases. I'd also aim to eat a little more fruits and vegetables. Carrot sticks and celery are very convenient.

Perhaps instead of the pretzels you could make yourself a fruit bowl. Fruit is nature's candy. When I crave something sweet, I mix pieces of mango, strawberries, grapes, and kiwi together. I may also add a few scoups of vanilla yogurt to that; low fat of course.

As for the protein, I'd go with chicken, beans, egg whites, cottage cheese (low fat), and water packed tuna, just to name a few. You can also look into protein supplements. I think theres some people on this board or the Fitness board who use them.

Edited to add: Don't forget to drink lots and lots of water!

[This message has been edited by CocaCola (edited 06-27-2003).]

Magpiezoe · 06-27-2003, 01:59 PM

Hello, You might want to go on the exercise/fitness board and ask for Naxis. Naxis is really good at explaining how to build muscle! I noticed the cereal thing too and it is really easy to eat too many cal. with cereal and not realize it. The previous poster is correct. I'd add fish to this list for protien and change the banana to an orange or apple.

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Magpie

girlygirly · 06-27-2003, 05:29 PM

Your diet has alot of processed foods in it. There is way too much cereal. Like the other poster said cut out some of the cereal. I would eat more whole foods and cut out most of the processed foods. You don't really have much protein (how nutritious is that fat free hot dog anyway (yuckkkkkkk!) I am 5'7" I eat about 1600 calories on the average. I eat only whole foods. Nothing processed.(except for cereal made by Kashi)
My typical day includes Breakfast egg omlet with cheddar cheese 2 slices of whole grain toast w/butter,Or cereal with whole milk. snack bananna or fruit,lunch a huge salad w balsamic vinegar & olive oil. snack fruit or nuts. dinner chicken,or shrimp,or fish with salad and grilled veggies (zuccini,squash,etc..) Brown Rice or Whole wheat pasta (only if I had eggs for breakfast). I usually have some type of fruit shortly after dinner.

I add up my calories and If I still have a couple hundred to go I'll make myself a yogurt smoothie shake. I am losing weight.

What you have to remember is that your diet should be an everyday life change, not a temporary thing for a short term loss, as you will gain it back.

Good Luck.

englishkiwi · 07-04-2003, 09:04 AM

Bran cereal w/ skim milk - Bran actually depletes your vitamin and minerals when it is excreted, avoid if possible. When I found that out I was surprised, as bran is usually considered very healthy, but its not that good for you.

Banana - good

Fat-free hot dog w/ lite bun, ketchup, & mustard - ketchup has refined sugar and a lot of it. The bun is no doubt white, therefore bad for you, plus the hot dog is very processed

Pretzels - high in salt, very little nutritional value

Soup (chicken & stars, fat-free split pea, tomato, or minestrone) - high in salt, but can be good for sapping an appetite

Apple - good

Oatmeal w/ tablespoon lite syrup - very good, you could eat two bowls a day and still lose weight (I love oats, and I eat loads and am losing weight)

Corn flakes w/ skim milk - cornflakes are usually very processed and need all their minerals and vitamins put back in, and they never seem to fill me, anyone else agree?

Turkey on lite wheat bread w/ lettuce & lite miracle whip - okay, but you don't have many veges. Try the turkey in a stir-fry with lots of veg, very nice.

You definitely don't have enough protein in your diet if you want to build muscle, Add an omelette (try a prawn one, gorgeous!!) as your breakfast each morning - make it with two eggs, but only one egg yolk... and cut out one portion of cereal..

And another thing, believe me, you don't want 'rapid' weight loss... that just means rapid weight gain usually. Formulate a plan of eating that you KNOW that you can and will stick with for the rest of your life. You need to be happy with that so that you never end up 'dieting' ever again.