Posts by nightshade19

apples

greek 0% plain yogurt

fish

chicken

whole wheat bread

milk

tomatoes

potatoes

cabbage

broccoli

i try not to have a cheat day every week, more have a cheet day for every 1 pound i lose so that i dont halt my weight loss (in theory) my next cheet day will be this (i already have it planned to motivate me)

breakfast - 2 thick slices whole wheat bread, toasted with 2 poached eggs and a glass of orange juice with sparkling water

snack - coffee with milk and sugar or starbucks cappucino

lunch - a small/medium (depending on where i buy it) cornish pasty with side salad

snack - banana and peanut butter or banana and nut crepe

dinner - fish and chips shared with a friend

desert - 1/2 dark chocolate bar with a hot chocolate made with fat free milk

i think it will come to about 2500 calories so im planning on going to the gym and have at least a 2 mile walk on that day so that i will be eating my maintanance calories. But to be honest it doesnt matter if i go over by 1000 calories it just meens it will be alittle longer before i have another cheat day.

not everyone consumes too much fat, when i started dieting i basically only ate non fat foods i didnt add any fats to my cooking and my daily % was between 8% and 15% fat per day and i felt tired all the time and hungry all the time my doctor told me i needed to add more fat so i did and have felt alot better ever since my daily fat intake has been between 20 - 30%

And if anyone is struggling to consume enough cals a day i bet they are not eating enough fat, to start with, my other sugestions were to help tractorizer increase cals without going into junk food which she said she didnt really want to do. you get more nutriants in juice or milk then a chocolate bar. AND i didnt sugest she go over board with the aditions, just ideas as to increase cals without the bulk. the only food id like to add which i didnt is avacado. if you can think of better choices then say so and try to help her as well, instead of arguing.

(sorry tractorizer for speaking about you in the 3rd person) 

Hi i guess ive come to this thread alittle late but ill add my $0.02 starting with eating back calories, so there is STILL a debate as to whether you should eat back calories or not, theres is very little out there that says you should 'eat back calories' with that phrasing BUT nearly EVERY website that tells you how many cals you should consume will take into account your activity level, so the more active you are the more calories you need. Isnt this the exact same thing but put more simply?!?! its not sayng if you burn 1 more calorie you need to eat 1 more calorie to maintain buts its still covering the whole eating back calories idea.

on a more helpful note as how much you should be eating has been pretty well covered lol ill try to help with the how too's.

try adding butter/mayo to sandwiches, regular salad dressings or make your own for salads, add nuts and/or seeds to meals they make a nice crunch even in sandwiches, also you could add beans. Eat higher calorie fruit such as mango, banana's or add dried fruit for snacks or in cereal etc... You could add honey or maple syrup to cereals as well to sweeten them and add a few healthy calories. eat peanut butter! mmmmmmmmmmmmmm! if you like it that is. Drink pure fruit juices, if the taste is too strong add some sparkling water. drink 2% milk instead of fat free, make yourself a smoothie for a snack or part of a meal instead of just drinking water and cook with alittle extra vergin olive oil or canola oil. all of these ideas will help you easily increase calories without making you feal uncomfortably full.

i hope this is helpful

HAHA thanks everyone, so i think ill be eating plain fat free yogurt, butter, no sugar added jam, i might actually try making my own peanutbutter how do you do it?? just grind the nuts or do you add anything to it?? healthy hearty bread and goats cheese mmmmmm sounds good to me. thanks for the warning against meat alternatives, ive only had them once or twice so ill make sure il try them again in small doses - i really dont want to be violently ill! And ill definatly look up the trail mix they sound yummy!!!!!

you should be eating organic dried fruit, especially in fruits where alot of pesticides/chemicals are used because aparently drying them out consentrates the chemicals - so ive read. other wise i dont see a problem with them like, personally i love them on my cereal in the morning! mmmmmmmm

weekly (about $60)

• spinach
• broccoli or green cabbage or kale or brussel sprouts
• mushrooms
• red, yellow and green bell peppers
• zuccini or squash or pumpkin
• lettuce
• tomatos
• green onions
• cucumber
• 0% greek yogurt
• large bag of small apples lol
• 1 or 2 other varieties of fruit - thats on sale
• tofu
• fat free milk
• dark chcolate
• weight watchers desserts/cakes or low cal biscuits
• sainsburys be good to your self coisants (BAD spelling i know)

monthly (between $150 - $200)

• new potatoes and sweet potatos
• carrots
• red and white onions
• large bag of frozen mixed vegetables
• dried fruit and nuts
• tinned fruit and vegetables - whatever is on sale
• soup -whatever is on sale
• tinned beans - whatever is on sale 
• tinned salmon and tuna
• frozen fish fillets
• frozen chicken breasts
• extra lean ground beef or quorn
• weetabix
• oatmeal
• whole wheat bread - on sale
• whole wheat rolls - on sale
• brown and/or wild rice
• whole wheat or stone ground pasta
• green tea and black tea
• decaf instant coffee
• reduced fat cheese - block and shredded
• super duper honey
• no sugar added fruit spreads
• molasis sugar
• unrefined cane sugar
• maple syrup
• pure fruit juice - whatever is on sale
• low cal salad dressings
• healthy chips (thick cut french fries)
• drink consentrate - elderberry normally or lemon and ginger
• carbonated water

why cant you just eat them in small amounts? add extra vegetables and beans, nuts and seeds to the dinner plate to help compensate and of course alittle protien - fish, lean meat, vagetarian options as well

i havnt heard of it but my guess would be alot of fruits and vegetables

i would think it would be something like this (to be remotly well porportioned) -

breakfast 1 slice of whole wheat bread toasted, 2 egg whites and a small fruit (about 200 cals)

lunch large salad - lettuce, peppers, onions, mushrooms, tomatoes, carrots, beets etc with half a can of tuna (about 150 cals)

dinner - stirfried vegetables (with oil spray) and 1/8 cup beans (about 200 cals)

snack - small fruit (50 cals)

and LOTS of water

of course i dont think anyone should do this as you can see you would be getting practically no fat and too little protien, you would probably be feeling hungry all the time, would lower your metabolism and wouldnt be giving your body all the nutrients it needs.

my guess is if you went on low calorie day then higher calorie day and rotated it you wouldnt do a great deal of harm to your self BUT its not something you would be able to do all your life, so when you come off of the diet you would most likely put all the weight back on.

Ok so i totaled everything up for one day in the excersise log and it came to 1635 calories burned so if i take-away 350 cals (what i naturally burn in that time) it still comes to 1200 calories (give or take). the calculaters on here then tell me i burn 1400 calories at a seditary setting so does that mean i burn a total of 2600 calories a day?

If so WOW i can eat 2000 calories a day and still lose weight!! woohoo for excersise! 

Although ill probably eat 1800 until i get a heart rate moniter just to be careful