Can You Tell Me What's Wrong With My Diet?

[EllieLexis513]

I'm getting pretty frustrated with this weight loss thing. I go to the gym almost everyday. The past week I've been swimming, actually swimming like breast stroke, butterfly, trudgen, front crawl, but I have been weight lifting for about 45 minutes 4-5 times a week since around March, and I changed my diet but I ended up putting on weight. I cut out bread and pasta entirely, I don't eat red meat anymore, I'm eating more veg and protein, I only drink water, I don't eat fast food anymore. I had a burger from Burger King like 3 weeks ago when I was on vacation with my parents, but I didn't even eat the whole thing. I ended up giving it to my dog because it tasted like plastic. ...

Like, I don't get it. I'm someone who used to drink a 2 liter of Coke a day and I stopped cold turkey two months ago and nothing changed. In fact, I could eat a whole large pizza by myself in one setting and STILL be hungry. What am I doing wrong? I look the same. I took measurements and nothing changed. I wasn't expecting to drop 20 pounds in that amount of time, but geez, I would think I would have lost a couple inches or a few pounds by now. Or am I just destined to be 175 forever? I'm 5'3 by the way.

[akadatank44]

Its all about diet first. Get that on track. 80% of weightloss is diet alone. Make sure you are eating enough as well. A healthy weightloss is 1 to 2 pounds a week on average. Anymore than that you are more likely to gain the weight back and go back to your old ways. So make sure you are tracking what yoh eat. Its ok to have a cheat meal every week! I do mine our Monday nights. Helps me get through the day on Monday lol. What your eating seems good but I want to make sure your eating enough so you don't go into starvation mode. Definitely keep to high protein high fat diet low carb. Make sure your carbs come from veggies or fruits. No added sugars. You can eat red meat. Just make sure it's of the lean variety if your ever craving a hamburger.

[EllieLexis513]

The red meat cut was a personal choice because I noticed that whatever cut it was, it made me bloated and it took forever to get it to go away. I'm not a big red meat person, anyway.

[Cosytoasty]

More than anything it's patience, obviously a woman's metabolism isn't as high as guy's so you have to work a lot harder to burn off.

I suspect you're consuming more calories than you think even though you're doing all the right things - there are a lot of hidden calories in the western (American especially) diet. Also very important to drink a lot of water for kidney and liver function, otherwise your body will end up storing fat. For an avg weight person that's something like 2 litres and the bigger you are + the more you work out, the more you need.

[EllieLexis513]

I drink 72 ounces of water a day. I made sure to buy a water bottle with the measurements on the side so I can keep track.

But I am concerned that I'm eating more than I think. I'm trying to measure out actual food, which I don't think is the issue, but I do think I'm not keeping great count of my salt intake at all, and I don't know how to measure it since I'm just cooking from scratch, not eating it from cans anymore like I used to.

[Cosytoasty]

Yeah, that's about average i'd say you need more, probably another half bottle per day.

I let myself go a couple of years ago and had to change a few things up to lose ~50lbs, i still have another 15 i could drop if i had the inclination to chisel my face and lower abs. It's really really easy to underestimate food portions when cooking. Like the "1 cup of pasta" measurement that is widely used, pour that out into a pan and it literally looks like it's not worth boiling the water for lol. I ended up measuring out portions on a scale and taking a picture of them for reference.

It's a real eye opener
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[EllieLexis513]

That's what I need to figure out. I don't eat potatoes though lol, they're nothing but starch and I hate them anyway. But measuring the meats and veggies is something I struggle with a lot.

[Cosytoasty]

Yeah, best way, buy some cheap kitchen scales for like $10 they are plenty accurate enough and measure everything you eat. Trust me that $10 is nothing compared to how much it disciplines you.

[EllieLexis513]

I don't know where to get one. I looked for one at Walmart and Target, but they don't sell them. Where else can I get it?

[Cosytoasty]

Haha, what i thought that was America xD! Amazon then

[Cosytoasty]

Thanks for the MH, stick with it! The pounds will come off.

[EllieLexis513]

I hope so, it's getting depressing but I really want to do this lol

[Azara]

How many laps. do you swim? The swimming will help. with weight loss the weight lifting tones. Try for 100 laps a day. Aim. for it if you're not already doing it. Doesn't matter how many different strokes you do it matters how. many laps :)

As far as how much you're eating just start logging it. Aim for 12_ 1500 a day. Get at least half gram of protein per pound. No. more than 30 grams fat and avoid saturated fats. Who grain not more than 4 servings is necessary. And keep. up. the veggies a you already are:)

[EllieLexis513]

I don't know how many laps. I can swim from one end of the pool to the other without stopping, but I can't do a full lap yet. I run out of breath. But I try not to rest for more than 30 seconds. Usually when I rest, I'm walking in the pool from one end to the other.

[Xfitchick]

Have your muscle/fat ratio measured. If you go to the gym everyday and train correctly, you will burn fat and build muscle. So your weight may not change. Also talk to a gym instructor who can have a look at your training scheme and nutrition and correct if needed.

[Miezko]

Keep a food journal (also sometimes called a good diary). Every time you eat write it down, write down how many calories, write down how many grams of fat, carbs, and protein it has in it. If you don't like math or just aren't fond if carrying a pen and notepad around, go to Google Store (out the iPhone equivalent) and put in food journal/food diary, and you'll get a bunch of apps that do exactly that. You want to be eating around 1600 to 1800 calories a day, and your food journal will help you stay in that range. Good luck, and don't give up, you got this. And also, listen your already beautiful, believe that it's true.

[Levin]

I presume you're eating too much animal product and salt? Like, there's a reason why vegans often weigh F all. Tried basing your diet on *whole* grains and vegetables? With some small amounts of the other stuff? You're probably eating a bulkers diet, and being told it's healthy... If you have a big constitution, eating something like 50% vegetables, 30% whole grains, small amounts of fruits, nuts, and animal products. I base my diet on whole grains and vegetables, and I'm lean as fuck.

[EllieLexis513]

I was told to go high protein, low carb, cut out unnatural sugars (I mean, I don't eat a ton of sugar anyway), and incorporate lots of veg. I can't give up meat. Like, I would crash. I tried already and didn't last a week. What do you eat for breakfast? I notice when I start out with a good breakfast, I'm more inclined to eat better during the day.

[Levin]

Again, that's a bulker's diet, is it not? I'm not telling you to cut out meat. I'm saying, eat less of it. It sounds like we have the missing piece of the puzzle. Refined sugar is crap, so you're right to avoid that. There's absolutely nothing wrong with carbs, provided their GI is low, which whole grains are. They give you the slow energy release, no crash needed. I eat a diet like that (except that I aim more for 50% whole grains, 30% vegetables with my naturally skinny constitution). I don't get the absurd moodswings and light headedness from eating the crap that most people eat. Experiment most of all.

Breakfast, is any whole grain cereal with organic almond milk for me. You can have oat granola, provided the sugar content is less than say, 6grams per bowl with the fruit. Even better is pure whole oats. Any whole grain cereal, which is 100 % whole grain, and zero to the tiniest bit of refined sugar or fruit added.

[EllieLexis513]

I usually eat a bowl of plain oatmeal with some berries like blueberries or raspberries in it, but that gets boring after a while. I don't like almond milk, though... really sweet for me. I was thinking about mixing it up with cereals like Kix and Cheerios since they're both very low in sugar and high in fiber, but I was told to avoid milk at all costs lol.

I think overall I need to get over my dislike of vegetables. Truthfully, the only ones I like are cucumbers and broccoli. I can deal with radishes and peppers if I have to, but they aren't my favorite. But other than that, I just don't like them.

[Levin]

Yeah, plain oatmeal is boring. When I really restricted my diet, I almost drove myself crazy eating that stuff. haha. As I say, there's nothing inherently wrong with cereals, even bread. It's more to do with how they are processed. Usually the big brands are crap. Bread for instance, you can get unyeasted bread (sourdough, the leavening comes from natural yeasts in the air), and wholegrain and organic, which basically cuts out all the issues that people whine about. Example bread: www.tesco.com/.../?id=260764377 Quinoa or brown rice: www.tesco.com/.../?id=292010305 Whole cereal, circa 4 grams of sugar per bowl, 10 grams of protein: www.tesco.com/.../?id=273667363 . I know these are British brands, but I'm sure you have something similar in the US. You need to learn how to season and cook food properly, otherwise, yes, it will be bland. You can use vegetable stock cubes (low salt, organic - or make your own), small amount of sea salt with some garlic goes well with quinoa, for instance.

[Levin]

Some times lightly fry your vegetables if that helps you eat more of them. Extra virgin olive oil is unrefined. It shouldn't cause you any problems provided you don't go crazy with it. Almond milk shouldn't be that sweet. Again, it depends on what you're buying. Organic and no added sugar, should taste nice. I like this lasagne recipe: https://www.youtube.com/watch?v=0N2WIPQc8Nc I can eat what I like. I won't put on weight. I won't put on fat :)

Oh, I made an error, the 10g of protein is with milk. It's more like 4-7 grams of protein per bowl for most whole grain cereals, excluding milk.

[Levin]

Also, on this 'diet', I never have issues with hunger. I literally eat as much as I want. Though of course, I stop when my hunger is sated, for health reasons.

[EllieLexis513]

That's the other thing. I'm used to eating when I'm full, so now I can't tell if I'm still hungry or just satisfied. But I'm definitely trying that lasagna recipe.

[Levin]

Hmm, maybe you're emotional eating? There's a definite difference between hunger and craving. Craving is to blot out psychological pain. Remember the importance of thorough chewing. Not only is it really good for your system and reduces the burden of digestion, but the 'I'm full' hormone is only released 15-20 minutes into eating. In other words, if you shovel it down, you won't feel the hormone. Whole grains are also naturally bulky, so you won't be able to eat a lot of them, as are vegetables. So you'll actually find it's difficult to overeat eating those two things. Another benefit of eating them.

And yes, I like the way she talks too :D

Sorry, I'm just barking info at you. I hope you find it useful.

[EllieLexis513]

I'm addicted to food. I have been for years. It's how I coped with bad relationships, being bullied, and my bi-polar disorder since I was a teenager. But I always had soccer and marching band there to keep me lean, so my weight has only been an issue for like the past 3 years. I honestly feel lost without my sodas, candy, and fast food, but I'm really trying not to give in, that's why I'm in a hurry to find better foods and fix my diet so I won't want that stuff anymore.

[Levin]

Are you able to deal with the psychological root? I can understand the addiction thing. In fact, I think it's pretty common really. I used to eat, like, 3 chocolate bars a day, and that's just the start of it, haha. These things are about balance. You still want to enjoy the food you eat. You can still make it an 'adventure'. A way about learning how to make food tasty and wholesome. It doesn't have to be painful. Natural food should taste good of its own accord, especially when seasoned correctly. It's yummy whole some food... What our ancestors ate. Stuff like refined sugar over stimulates the taste buds so you don't appreciate natural sugars any longer. After a few weeks, you really probably finding you don't crave it as much.

[EllieLexis513]

I'm seeing a psychiatrist for the bi-polar but I'm too embarrassed to tell him about the food I eat. It's easier writing about it then saying it out loud. I'm pretty ashamed of my eating habits, which just makes me want to eat more. Unfortunately, I believe it's a fight I have to to face alone.

[ConsultantIsBack]

It's math and the human body, it works every time if you do it right. How long have you been doing this anyways? Some weeks? Be patient, lift weights too. Definitely do that. Be patient it'll happen. And you're consuming at a caloric deficit every day?

To get a fit bod it takes time, just like someone becoming fat doesn't happen over night either.

[EllieLexis513]

I eat 1500-1600 calories a day and I've been lifting for a few months. I only just started swimming a couple weeks ago, but I asked my trainer based on my swimming how many calories I burn and she said I burn between 600 to 1000, depending on how intense I go, but she also told me I'm swimming for too long. She said to cut it down to 45 minutes to an hour. I usually go longer than that. I've had ups and downs this year with my mental health, ex boyfriend, and my job , so there were periods that I stopped, but since the beginning of April, I've been going to gym almost nonstop 5-6 times a week.

[ConsultantIsBack]

Sounds good, keep reading up online and self-educating yourself on fitness tips, nutrition, etc. make it a lifestyle.
Most people have no idea that pancakes (enriched flour, sugar in syrup), orange juice (soda-equivalent sugar and acid content) are pure shit for you. Most people eat pure sugar (Capn Crunch, Fruit Loops, etc.) for breakfast too and think they will be alright LMAO 😂

[EllieLexis513]

Yeah, I definitely cut out the cereals, but I don't think they're all bad. Like, clearly, I'm not going to eat a bowl of Trix, but I from what I saw, there's nothing overly wrong with Cheerios or Kix.

[ConsultantIsBack]

Read up on google about enriched flours and what the pancreas does in response to it

No wonder why like hundreds of millions of Americans have muffin tops.

[EllieLexis513]

I already know what it does. I'm a baker and run a business out of my apartment. Flour isn't good for you, but the thing that kills the bread group more than flour is Yeast because it won't rise or bake properly without a ton of sugar.

[ConsultantIsBack]

I didn't mean to be pointing to you, I'm just saying it's too bad there's like no nutrition education out there. We have to do ourselves, the big food companies don't bother mentioning it (wonder why lol)
Whole grain flours are good. It's this enriched shit that is high glycemic.

[EllieLexis513]

OH, okay, I thought you were asking me to look it up. I have to use enriched flour for baking, but other than that, I don't use it. I've had the same bag for over a year. And I don't eat what I bake unless I'm trying a new recipe and need to taste test it, but I do that like... maybe three times a year lol

[Nice_Guy_Last]

A really good thing to know would be: how much Omega 3 fatty acids are you eating compared to Omega 6? Having a high amount of omega 6 compared to omega 3 keeps weight on the body.
Also, you have to remember: your body can't defy the laws of physics. If you are keeping weight, then you are earing too many calories/not working enough to lose weight.

[EllieLexis513]

I keep track of my calories... I never eat more than 1600 a day, which is down 1000 from what I used to eat a few months ago.

What foods have Omega 6 and Omega 3's?

[Nice_Guy_Last]

Lots of different foods: a good thing to know is that pretty much all meat is higher 6 than 3, peanuts and legumes too, while fish has more 3 than 6, as well as olive oil and flax oil.
Veggies, fruits, and bread generally don't have essential fatty acids.

[EllieLexis513]

Well, I cut out red meat because I researched it and found that it doesn't digest as well as other proteins. I love seafood, though, especially salmon and tilapia. I'm not eating bread because it has sugar in it. In order for the yeast to rise, bread has to have a ton of sugar in it. That's like the first thing I learned when I started baking. And I hate peanuts and legumes. So the only thing that's left that I can think of is chicken and almonds.

[Nice_Guy_Last]

Oh, also, watch your glycemic index: high index food turns from carbohydrate to fat quicker than low index, so you have less of a chance to burn the carbs before they are fat.

[EllieLexis513]

I tried looking up the glycemic index but I can't find the authentic one. Someone told me it's the Mayo clinic, but I can't find it.

[Dtegesd123]

maybe you stopped drinking the coke, but your calories haven't gone down. Replace that 2 liters with water, then you will feel more full.

[EllieLexis513]

I did. I only drink water.

[Mustachekitteh]

Any clue about the calorie intake your doing?

Also do you eat late at night, meaning past 6pm.

[EllieLexis513]

I eat after 6, but not after 8. Sometimes, I'll eat before 6 really depends on my workout routine. And I usually eat between 1500-1600 calories a day.

[Mustachekitteh]

Do you feel full when you go to sleep?

maybe you should eat between 1,200-1,500 cals instead?

[ImClara]

Cause your gaining muscle.

[EllieLexis513]

People tell me that, but I still feel like it's mostly flab just by looking in the mirror.

[ImClara]

You don't see it but its there. The might be some flab from the extra skin your getting from losing some weight.

[WombRaider]

2 litres of coke every day?

No fucking wonder.

[EllieLexis513]

No wonder what? I haven't had a pop in months.

[WombRaider]

How long were you on 2 litres of coke a day?

2 litres of coke is 216g of sugar. The RDA (Recommended Daily Amount) according to the NHS is 90 grams for an average adult.

(216/90) x100 = 240%

You were on 240% of your RDA on sugar alone. This is not taking into account the other sugar you were having during the day on top of the Coke.

God knows what you've done to yourself.

Have you paid a visit to your GP?

[EllieLexis513]

Honestly, I was on it for about 4 years. My doc said the only reason I don't have diabetes and don't weigh an extra 50 pounds is because I played soccer the entire time and drank a ton of water, too. That's what made me stop. He told me that in the 20 years he's been a physician, he never had a patient who drank that much soda without having severe health problems, even at my age, and he did some of the test twice just to make sure he was reading it right, so I guess I got lucky on that end. Still, I want to lose like 25 pounds.

[WombRaider]

4 years?

You should get a second opinion from another GP - I implore you to.

If what you're saying is true, you have no idea how lucky you are. I, personally, find it hard to believe you haven't had any health issues from this.

[EllieLexis513]

I did. I got an opinion from two and one from my gynecologist. My tests were all normal. My dad is a diabetic and I took his blood sugar test and it came back normal, even after I ate.

They all said what you said. They couldn't believe I didn't weigh over 200 pounds and that I didn't have serious health issues. But I get checked for diabetes all the time because it runs on both sides of my family. My fitness test isn't stellar, like I can't do a push up (nor could I ever actually, it was the one thing in gym I always failed at besides rope climbing) but swimming is nothing for me nor is a 4 mile hike up a mountain, which I did two weeks ago in Tennesee. Didn't stop at all. Didn't even bring water with me.

[WombRaider]

Why the gynecologist lol? Were you worried sugar was coming out your minge?

Diabetes on both sides of your family yet you didn't get it?

This is becoming more unbelievable by the second.