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Weight Loss Forum / General Topics / March 2004Advice on 'modifying' diet
Hi I have had several suggestions that my current/previous diet is a tad severe and lacking in protein. It is as follows... Almost every day Breakfast All Bran 56g 140 cals or porridge 180 cals .24 pint semi skimmed milk 70 cals Lunch Diet Cuppa Soup 55 cals Brown Bap 130 cals 1 tomato 20 cals 1 stalk celery 5 cals 4 slices cucumber Dinner 120g boiled chicken without skin 130 cals every other day 180g boiled white fish 155 cals 200g microwave potato with skin 136 cals 150g vegetables (eg cauliflower, broccoli, cabbage, peas, green beans, carrots) aprox 110 cals 200 cals for snacks i.e. stalk of celery, apple, orange, pickled beetroot, raw mushrooms. That's it. About 1000 cals a day. I go on an exercise bike every other day starting at 20 mins and the last time I built up to 1 and a half hours every other day. I also play the drums which is guite a good work out. The last time I also done quite a lot of weight training and sit-ups building up to over 200 sit-ups every other day. I am unable to do weight training anymore due to a neck injury. I have been on this for 2 weeks now and have lost 8 pounds. Could somebody suggest a low fat way to perhaps increase my nutrition by around 200 cals. Thanks guys. Jim. >Hi > >I have had several suggestions that my current/previous diet is a tad severe >and lacking in protein. It is as follows... I'm not sure what your stats are (age, height, weight, sex). But just in observation here I'd say. 1. Add a protein source to breakfast. You could add a scoop of protein powder to your cereal or porriage for about 100 cals. (20 - 25g protein depending on the brand). Or add eggs, meat, or other protein source to your meal. 2. Add a protein source to Lunch. Grilled meat, deli meat, chicken, pork, fish. A serving will run you about 150 - 200 cals and net you about 20 - 25g protein. So, just those 2 options will increase your protein by about 50g per day and increase your calories by about 300 cals a day. Of course, depending on your stats, you could use to increase your calories up to 500 or more calories. 3. Dinner - Add more protein to dinner. Your protein serving should be more than your carb serving (potato). >Almost every day > [quoted text clipped - 36 lines] > >Jim. I am a man aged 39 and currently weigh 287 pounds. Jim > >Hi > > [quoted text clipped - 62 lines] > > > >Jim. >I am a man aged 39 and currently weigh 287 pounds. You didn't give me height. Anyway. The standard rule of thumb is: Weight loss for men: 10 to 12 X your weight Jim = 287 287 *10 = 2870 287 *12 = 3447 Weight loss should not drop below 8 x your body without being under medical (doctor's) care and monitoring or on a medically supervised plan. 287 *8 = 2296 We've had successful people in this group who have dropped on very low calorie diets (VLCD) but they have been on medically supervised plans. This means they met with a doctor and nutritionist on a regular basis to monitor their health to be sure their weight loss was handled in a healthy manner My height is 5' 9" Jim. > >I am a man aged 39 and currently weigh 287 pounds. > [quoted text clipped - 20 lines] > to monitor their health to be sure their weight loss was handled in a > healthy manner > Could somebody suggest a low fat way to perhaps increase my nutrition by > around 200 cals. Add 500 grams of raw vegetables and also 100 grams of salmon. Would add about 300 very good calories to your diet. Again, a question:what are you planning on doing once you lose weight. i I intend to keep up with cardio vascular exercise (exercise bike and walking) and try to figure out how many calories I need to maintain my weight. I was able to keep the weight off for 2 years the last time but had an accident at work which injured my neck and made me disabled. I subsequently had to leave my job. Because of this I became seriously depressed and put on weight. Also I now have 2 boys one 3 and another 6 year old and have found that I am prone to eating there leftover chips, chicken nuggets etc because I hate to waste food. But I now recon 'is it better to waste my self or food?' Anyway I am hopeful that my doctor and maybe this group can help me stay at a health weight. I have to this time because if I follow the same pattern as before I could be over 300 pounds for my 50th birthday, and I am very aware of heart problems and the risk off diabetes. I want to be around to see my boys grow up! Jim. > Hi > [quoted text clipped - 46 lines] > Checked by AVG anti-virus system (http://www.grisoft.com). > Version: 6.0.611 / Virus Database: 391 - Release Date: 03/03/2004 > I intend to keep up with cardio vascular exercise (exercise bike and > walking) and try to figure out how many calories I need to maintain my [quoted text clipped - 5 lines] > chicken nuggets etc because I hate to waste food. But I now recon 'is it > better to waste my self or food?' chips are not food, by the way... I also have a kid and I also finish off his meals. > Anyway I am hopeful that my doctor and maybe this group can help me > stay at a health weight. I have to this time because if I follow [quoted text clipped - 3 lines] > > I want to be around to see my boys grow up! makes sense. I think that it would be cool to live to 100 and play with my 70 year old son. i >chips are not food, by the way... just to clarify, I think Jim's in the UK and he's talking about chips as in french fried potatoes, not chips as in potato chips (or crisps as we Brits call them) C x  Signature245/227/135 "never give up on a goal because of the time it will take to acheive it - the time will pass anyway" email/msn: clarrie grundy aatt hhoott mmaaiill ddoott ccomm >>chips are not food, by the way... >> [quoted text clipped - 3 lines] > >C x either way - JUNK. Whether its very thinly sliced potatoes fried in grease until crispy, or thicker sliced potatoes fried in grease until crispy on the outside and soft in the middle. You are still getting a ton of excess saturated fat and calories that you don't need, not to mention the empty carbs of the potato. > >>chips are not food, by the way... > >> [quoted text clipped - 9 lines] > a ton of excess saturated fat and calories that you don't need, not to > mention the empty carbs of the potato. Wouldn't that depend on the oil you cooked them in? I don't eat them because of the high calories but I okay with making them for my kid. I usually use a combination of sweet potatoes and white potatoes.. j In Scotland 'chips' are called crisps and 'fries' are called chips. So I suppose I ment fries? > > I intend to keep up with cardio vascular exercise (exercise bike and > > walking) and try to figure out how many calories I need to maintain my [quoted text clipped - 24 lines] > > i > In Scotland 'chips' are called crisps and 'fries' are called chips. So I > suppose I ment fries? Then I would not say anything about that. i >> In Scotland 'chips' are called crisps and 'fries' are called chips. So I >> suppose I ment fries? > >Then I would not say anything about that. > >i what - its ok to eat french fries but not potato chips? Besides their cut - what's the difference? >>> In Scotland 'chips' are called crisps and 'fries' are called chips. So I >>> suppose I ment fries? [quoted text clipped - 4 lines] > > what - its ok to eat french fries but not potato chips? I simply have no opinion on french fries, although I do not eat them. They are made with transfats if you buy them precooked. I do have an opinion about junk food in packages though. I am not looking to be completely consistent. i > Besides their cut - what's the difference? > chips are not food, by the way... Of course they are food, maybe not health food but food nonetheless... Signaturejmk in NC >I intend to keep up with cardio vascular exercise (exercise bike and >walking) and try to figure out how many calories I need to maintain my [quoted text clipped - 5 lines] >chicken nuggets etc because I hate to waste food. But I now recon 'is it >better to waste my self or food?' Hi Jim, I've been reading your posts, and I want to say, I think maybe you need to re-think your approach to diet and weight loss. There's you eating a very restricted low calorie diet, while your children eat chicken nuggets and chips? Doesn't make a lot of sense to me. I'm a newbie dieter, but I have been doing a lot of thinking about it. It seems to me that the best way to lose weight, and keep it off, is to establish new eating and activity patterns, which you will be able to keep up for life. For me this means modifying my previous eating habits, getting a bit more active, and accepting that it will take me a long while to lose weight at a sensible rate (1 - 2 lb a week). It's important to me that I eat with my family, that we eat the same meals (more or less) - I have a 4 yr old son. Planning meals for the whole family, son ncluded, makes me more thoughtful about making sure meals are balanced and varied. And we do have chips sometimes (low-fat oven cooked ones!). It is also important for me, that my son gets used to good eating habits (don't want him getting the kind of messed up relationship to food I have). Good luck with your diet, whatever approach you decide to take, C x Signature245/227/135 "never give up on a goal because of the time it will take to acheive it - the time will pass anyway" email/msn: clarrie grundy aatt hhoott mmaaiill ddoott ccomm >I intend to keep up with cardio vascular exercise (exercise bike and >walking) and try to figure out how many calories I need to maintain my [quoted text clipped - 5 lines] >chicken nuggets etc because I hate to waste food. But I now recon 'is it >better to waste my self or food?' Why are your kids eating chicken nuggets and chips? They need the same healthy food you need. They need proper nutrition and they do not need high fat and high sugar crap. Do you want them to grow up and be obese just like you? Start teaching them right at an early age and they hopefully won't have those problems in their adulthood. Secondly, 3 and 6 yr old boys are very active. Get out and play with them. Grab a soccer ball and hit the fields. Grab a basketball and teach them how to play. Get out there and become active with your kids. SHow your kids that out door activities and sports are fun and an important part of their lifestyle. They see you doing it, and they will want to do it too and they won't grow up hating exercisign and thinking its a chore. I think some people have miss-interpreted what I was saying about my children's diet. Most days they have boiled potatoes, rice or noodles and vegetables. But trying to get them to eat chicken fish or any kind of meat that is not in the shape of a nugget, dinosaur, aeroplane or finger os like hitting my head agenst a brick wall. Also both of them are in the lowest percentile on there growth chart an often eat verry little anyway. Because of this I recon it is better to get them to eat something than starve. My health visitor told me a story about a tot who would only eat fish fingers (fish sticks) untill they were 6, but were advised to allow this rather than let her starve. I am enjoying posting on this group and appreciate any advice. Jim Scotland > Hi > [quoted text clipped - 46 lines] > Checked by AVG anti-virus system (http://www.grisoft.com). > Version: 6.0.611 / Virus Database: 391 - Release Date: 03/03/2004 > I think some people have miss-interpreted what I was saying about my > children's diet. Most days they have boiled potatoes, rice or noodles and [quoted text clipped - 6 lines] > (fish sticks) untill they were 6, but were advised to allow this rather than > let her starve. Mine, lately, has been eating appreciably less, but drinking much more milk. A very large quantity of milk, for his size. Translated for my size, it cold be almost a gallon per day. He is 2 years 9 months. Even waking up at night to drink milk. I have no idea why that is so, but I figure, milk is not the worst food. Maybe he is growing bones or whatever. We try to give him a limited quantity of potato and flour stuff, still quite a bit, but it potatoes and flour are not staples of his diet. i > I am enjoying posting on this group and appreciate any advice. > [quoted text clipped - 60 lines] > Checked by AVG anti-virus system (http://www.grisoft.com). > Version: 6.0.611 / Virus Database: 391 - Release Date: 03/03/2004 > I think some people have miss-interpreted what I was saying about my > children's diet. Most days they have boiled potatoes, rice or noodles and [quoted text clipped - 11 lines] > Jim > Scotland What, pray tell, is a health visitor? We have home health nursing for people who are acutely ill and homebound but I like the idea of a health visitor. What do they do? Who do they see? How are they trained? There are other sources of protien you might want to try for your kids. Eggs and cheese come to mind. Also, milk (avoid the fully loaded and stick with 1 or 1 percent). If they are getting abundant protien from other sources, I wouldn't worry about even giving them nuggets at dinner. Beans are a great source of protein but you have to live in Louisiana to know how to make really good red beans and rice:) These suggestions would apply to you as well although I would eat only low fat cheese. Also, your kids might enjoy yogurt. Try different fruit flavored ones. j > > Hi > > [quoted text clipped - 57 lines] > Checked by AVG anti-virus system (http://www.grisoft.com). > Version: 6.0.611 / Virus Database: 391 - Release Date: 03/03/2004 A health visitor in Scotland is a person who monitors a childs well being and development from 10 days to the start of primary school (about 5yrs). They keep a check on there health, height, weight and development during this time. Regards Jim. "> What, pray tell, is a health visitor? We have home health nursing for > people who are acutely ill and homebound but I like the idea of a health > visitor. What do they do? Who do they see? How are they trained? [quoted text clipped - 9 lines] > > j That is so cool. Is this service available to everyone? Are you allowed to refuse it? Do they do vaccinations, etc.? j > A health visitor in Scotland is a person who monitors a childs well being > and development from 10 days to the start of primary school (about 5yrs). [quoted text clipped - 27 lines] > Checked by AVG anti-virus system (http://www.grisoft.com). > Version: 6.0.611 / Virus Database: 391 - Release Date: 03/03/2004 Yes this service is for everyone. I'm pretty sure that refusing it would be seriously frowned upon and probably lead to investigations as to why. They are responsible for making sure that children are vaccinated at the correct times and are often present at this time. Regards Jim. > That is so cool. Is this service available to everyone? Are you allowed to > refuse it? Do they do vaccinations, etc.? [quoted text clipped - 33 lines] > > Checked by AVG anti-virus system (http://www.grisoft.com). > > Version: 6.0.611 / Virus Database: 391 - Release Date: 03/03/2004 I agree - they are a good thing. They are the only contact from "the authorities" that many families with small children have. They are often the first line in picking up on children who are being neglected or maltreated, or whose parents simply can't cope, as well as those who don't do anything about finding their child a school when they reach school age. janice 233/177/133 >Yes this service is for everyone. I'm pretty sure that refusing it would be >seriously frowned upon and probably lead to investigations as to why. They [quoted text clipped - 19 lines] >> > >> > Jim. > I think some people have miss-interpreted what I was saying about my > children's diet. Most days they have boiled potatoes, rice or noodles and [quoted text clipped - 11 lines] > Jim > Scotland Skinny people live longer. But as an alternate, why don't you try cooking some food that tastes good for your kids instead of tasteless invalid food like white rice or noodles? A health visitor in Scotland is a person who monitors a childs well being and development from 10 days to the start of primary school (about 5yrs). They keep a check on there health, height, weight and development during this time. Regards Jim. > > I think some people have miss-interpreted what I was saying about my > > children's diet. Most days they have boiled potatoes, rice or noodles and [quoted text clipped - 15 lines] > cooking some food that tastes good for your kids instead of tasteless > invalid food like white rice or noodles? Jim, re adding 200 calories to your diet - have you considered nuts? almonds, peanuts, or walnuts are esp. healthy. Low fat diets are no longer considered healthier than moderate fat diets - as long as the fats are "good" ones such as found in nuts, fish, olives. Adding good fats increases your satiety - you may feel full longer. Personally I like peanut butter mixed with my oatmeal (plus cinnamon and artifical sweetener). 1000 calories does sound extreme for a man your size. I'd guess 2000 would work for you. Most posters here, I believe, are happy losing one pound a week - a 500 calorie deficet. I'd be thrilled to lose one pound a month now as I am within 10 pounds of goal. For the new science of nutrition where some fats are good and added sugars, refined grains, and white potatoes are bad see http://www.hsph.harvard.edu/nutritionsource/ Re: your children - be the parent! Don't feed them junk food protein (chicken fingers, etc). > A health visitor in Scotland is a person who monitors a childs well being > and development from 10 days to the start of primary school (about 5yrs). [quoted text clipped - 38 lines] > Checked by AVG anti-virus system (http://www.grisoft.com). > Version: 6.0.611 / Virus Database: 391 - Release Date: 03/03/2004 > I'd guess 2000 would work for you. Most posters here, I believe, are > happy losing one pound a week - a 500 calorie deficet. I'd be thrilled I am happy to lose 1 lb per month. i 223/171/180 > to lose one pound a month now as I am within 10 pounds of goal. For > the new science of nutrition where some fats are good and added [quoted text clipped - 43 lines] >> Checked by AVG anti-virus system (http://www.grisoft.com). >> Version: 6.0.611 / Virus Database: 391 - Release Date: 03/03/2004 |
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