Help me fix my diet!!!!

How can I fix this diet plan????

I have lost 10 pounds in the last 12 days by simply eating healthy.

Heres what I did:

• Cut out sodas completely
• Ate something every 3 hours (except when sleeping)
• Slept about 5 hours a night
• Only exercise I got was from walking around the office
• Counted my calories on this website to make sure I was staying under the amount needed to lose weight
• Made sure my grade for the day was a B or better
• Try to eat something about every 3 hours
• Don't eat late!!! I haven't eaten past 7pm and it seems to help.

Daily food I ate (weekdays):

• Wake up snack (5am)
  
  1. Any kind of protein meal bar (I do Special K Protein Meal Bar)
  2. 1 glass of 2% milk
• Breakfast (8-9am)
  
  • 2 hardboiled eggs
• Lunch (12pm)
  
  • Grilled Chicken Caesar Salad with Vinaigrette instead of Caesar
• Afternoon Snack (3pm)
  
  • Some kind of meal shake (I do Slim Fast shakes)
• Dinner (6pm)
  
  • 1 packet of regular flavor oatmeal with 1 cup 2% milk

This is what I have been doing for 2 weeks and I vary the lunch salad with pretty much anything I want to eat as long as it keeps the calories below my daily max. On weekends I just eat normally and don't count anything and I dont lose anything but I don't gain, so I see that as a good thing.

Let me know what you all think of this.

Also do you guys think its healthy to be losing 1 pound every day or so like I am doing?

Here are my stats:

Male

Age - 21

Height - 5'11"

Starting Weight - 225 lb

Current Weight - 215 lbs

Goal Weight - 190 lb

Your BMR is 2,227 calories per day and you are eating less than half of that.  By doing this you are mostly losing water and muscle tissue.  You also risk putting your body into "starvation mode" which will shut down your metabolism.  In "starvation mode you body will start burning muscle tissue to conserve fat cells.  So anything you lose will not be fat but muscle.  Once your body goes into starvation mode it will takes weeks and even months for your metabolism to readjust.  Once you start eating regularly again your body will save every calorie it can as fat as it is programmed now to expect a famine.

Ha, you're starving yourself. Not cool Zeus, not cool!

Too bad you are losing the wrong things.  Come back when you lose 12 inches in 10 days.  We don't care about water weight and muscle loss.  You're starving yourself and losing the stuff you need.

Ok, so what can I do to fix this problem?

Probably by doubling everything you listed that you ate for the last two weeks.  You may have temporarily stunned your metabolism, but your body should adjust back.

Try exercising.  Something to raise your metabolism.  I see a loooooot of sodium in that diet and the caesar salad doesn't have nearly enough fiber.  Add some water to balance out all that sodium.  Don't eat artificial foods like food bars and packaged foods because, even though they are low in calories, they are high in everything else (except for rice cakes yuk).  Have a nice bowl of cereal for breakfast.  not two eggs.  The cereal is more filling.  Besides, did you know that one regular egg yolk has enough protein for an entire day?  You are eating two plus the chicken.  Salad for lunch wasn't bad.  But don't let that be all the fiber you eat.  Instead of bars, eat fruits and vegetables as snacks for fiber so that you can go to the bathroom.  For dinner, have whatever you want (no take out though) but make sure you eat a reasonable amount.  If you feel like chicken, have chicken.  But don't have 3 pieces AND mashed potatoes.  

Honestly, there are a lot of things you can eat.  And a variety you can have as well.  You need to include exercise though.  It's not enough to just count your calories.  And you'd be surprised at how little you lose just by walking around.  Wear a pedometer and see how many steps you take.  10,000 is where you should me.  And even then, that's not enough to lose weight.  It's to sustain it.

Calorie-Count is all about healthy and sustainable weight management. To lose 12 pounds in 10 days implies an unhealthy weight lose target of 1.2 pounds per day -- a 1.5 pound loss per week is what is generally acceptable.

Even in the "honeymoon" phase of a diet, this loss is rather large and your diet indicates restriction. Males should be eating a minimum of 1500 calories per day.

Calorie-Count is all about healthy and sustainable weight management. Below are some links which may help you understand more about what you are going through right now.

Dieting & Metabolism (explains starvation mode and why undereating is counter-productive)

The Body Neglected (explains what happens when you undereat a long time)

We hope this helps, but we must advise you that that this website does not and cannot support unhealthy eating disordered behaviour from those who are unwilling to get help.

Coach_K
Volunteer Moderator

Funny, everyone's been telling you you've been doing it wrong, here is a way to do it right.

Not that I am an expert in anyway, but...

Figure out your target calories.  Like people here said, its probably at least 1500, more like 1700 calories a day.  Then figure out some healthy, easy to prepare foods that will cover that.  I actually find I eat much more healthy food than unhealthy food, because it takes more to keep your calories up.  Your average apple is what, 110 calories Max?  (not that I am recommending eating only apples btw).  Try to get a balanced meal.  That's what the A-F system is about on your food log.  If you are getting an A through B, then good job.  keep eating that Stuff. 

Oh, and try to get in some exercise.  I only weigh 152, but joined this site because I am just a ball of flab.  I watch what I eat now (after I discovered my averaged daily intake otherwise was about 3300 calories), and exercise.  I've lost 1 lb and 1% body fat over the last week. 

And for everyone else, hey, criticizing is easy.  Be constructive.

Original Post by practicallypeach:

Try exercising.  Something to raise your metabolism.  I see a loooooot of sodium in that diet and the caesar salad doesn't have nearly enough fiber.  Add some water to balance out all that sodium.  Don't eat artificial foods like food bars and packaged foods because, even though they are low in calories, they are high in everything else (except for rice cakes yuk).  Have a nice bowl of cereal for breakfast.  not two eggs.  The cereal is more filling.  Besides, did you know that one regular egg yolk has enough protein for an entire day?  You are eating two plus the chicken.  Salad for lunch wasn't bad.  But don't let that be all the fiber you eat.  Instead of bars, eat fruits and vegetables as snacks for fiber so that you can go to the bathroom.  For dinner, have whatever you want (no take out though) but make sure you eat a reasonable amount.  If you feel like chicken, have chicken.  But don't have 3 pieces AND mashed potatoes.  

Honestly, there are a lot of things you can eat.  And a variety you can have as well.  You need to include exercise though.  It's not enough to just count your calories.  And you'd be surprised at how little you lose just by walking around.  Wear a pedometer and see how many steps you take.  10,000 is where you should me.  And even then, that's not enough to lose weight.  It's to sustain it.

 Hey I just wanted to point out that the thing about an egg having enough protein for the day in it is totally wrong.  Especially the yolk, it's the white of the egg that has the most protein.  about five grams for an egg white and 6 or7 for  whole egg.  Just don't short yourself on protein because it will help you to maintain muscle and not lose it as you lose weight.  I know the FDA recomends about one gram of protein per kilogram of your weight.  YOu can go up to almost one gram per pound of weight if you're very active and trying to build muscle. 

But i think it's awesome that you're trying to lose weight.  Get some exercise in, bump up your calories (dont double them! as was suggested) just eat closer to 1700 to 1800.  You may not see results as fast, but the results you get will be fat loss and will last longer!  Good luck!! 

try to sleep more - like 7-8 hrs a day if possible. Do not overdo it though, but sleeping 7 hrs a day will help you (and you burn calories as you sleep too, and no need to eat :-)

Original Post by mapas01:

How can I fix this diet plan????

I have lost 10 pounds in the last 12 days by simply eating healthy.

Heres what I did:

• Cut out sodas completely GOOD
  
• Ate something every 3 hours (except when sleeping) GOOD
  
• Slept about 5 hours a night
  
• Only exercise I got was from walking around the office Try incorporating weights- good for muscle growth
  
• Counted my calories on this website to make sure I was staying under the amount needed to lose weight Should be around 2500 cals/day for safe weight loss. you dont want to lose muscle and essentially deplete your metabolism. This could hinder you in the future.
  
• Made sure my grade for the day was a B or better Not always acurate, but good.
  
• Try to eat something about every 3 hours Very important. Helps regulate metabolism.
  
• Don't eat late!!! I haven't eaten past 7pm and it seems to help. There was debate about this. I think i mostly helps with late night snacking.
  

Daily food I ate (weekdays):

• Wake up snack (5am)
  
  1. Any kind of protein meal bar (I do Special K Protein Meal Bar)
  2. 1 glass of 2% milk Try this: Carb/Proteing, Bowl of oatmeal with protein shake (2 scoops of protein powder), 1 grapefruit. I find milk fatty, but thats just my opinion. And protein bars- not always a healthy alternative. Try a vitamin shop, they sell a variety of good quality whey protein powders.
     
• Breakfast (8-9am)
  
  • 2 hardboiled eggs Make that 8 eggwhites with one whole egg; handful of walnuts or almonds- however, walnuts are much more nutritious. you can even add another scoop of protein powder to this meal.
    
• Lunch (12pm)
  
  • Grilled Chicken Caesar Salad with Vinaigrette instead of Caesar Good, however, make sure your chicken is about 6 oz. and lean, not deep fried; 1 yam or sweet potato.
    
• Afternoon Snack (3pm)
  
  • Some kind of meal shake (I do Slim Fast shakes) Protein shake- 2 scoops of protein powder. Handful of walnuts.
    
• Dinner (6pm)
  
  • 1 packet of regular flavor oatmeal with 1 cup 2% milk Carb and protein for this meal. oatmeal is good if that is what you prefer.. add some sort of protein- chicken, fish, etc. 6 oz is sufficient. Also, add some steamed veggies.
    
  • Add one more meal before you go to bed.  scoops of protein- will help avoid muscle breakdown.
    

This is what I have been doing for 2 weeks and I vary the lunch salad with pretty much anything I want to eat as long as it keeps the calories below my daily max. On weekends I just eat normally and don't count anything and I dont lose anything but I don't gain, so I see that as a good thing.

Let me know what you all think of this.

Also do you guys think its healthy to be losing 1 pound every day or so like I am doing? no :) Very unhealthy- but thats why you asked for advice, right? Try this new meal plan. its more in your target range. you will not see the pounds drop like you have been.. they might even go up a few lbs since your metabolism has probably slowed down. But be patient. The meal plan that i provided is not from a nutritionist, just years of experience- i hope it helps. if you have any questions feel free to ask. and remember, its a lifestyle- not a race :)

good luck.

Here are my stats:

Male

Age - 21

Height - 5'11"

Starting Weight - 225 lb

Current Weight - 215 lbs

Goal Weight - 190 lb

wheres the fruit

Original Post by sammykay24:

wheres the fruit

Grapefruit for breakfast.

:)

Although fruit contains vitamins/nutrients- i try to cut down on too much due to its high fructose levels. but thats just me. everyone is different.

Fresh stuff is your friend.  Things that come in boxes, bags, etc. aren't nearly as good for you as fresh fruit and veggies.  And the upside is that, they're very low in caloires, high in fiber.  Your recommended daily protein intake is 100 grams per day.  The chicken breast is about 45g.  And the eggs are only 6 each.  That's a total of 57.  You're too low. 

Skip the diet shakes.  They're not that good for you.  Nothing that's made of chemicals is as good for you as stuff that you get in the produce aisle.  I'm a chemist and I tend not to eat things I can't pronounce.  And honestly, if they worked, we'd all be skinny.

I'm guessing you should be pulling in 1800-1900 calories per day to loose weight at your height, age, and current weight.  That's at a sedentary activity level, which you indicated you have.  I don't see you getting that many calorires and without it, you'll push yourself into starvation mode.  Then you won't be able to loose weight. 

As another poster mentioned, you'll need to get more sleep.  Sleep helps to regulate your appetitie and hunger.  Without enough sleep, the hormones that control this will be totally out of whack.  

You also need to be drinking a lot of water.  And you're going to have to bite the bullet and exercise.  I'd also recommend taking a multivitamin just to make sure that you're getting what you need. 

Thank you everyone whose answered me so far this is helping me alot on reconsidering how I am going to go about this weight loss. Good news is, im only a few weeks into it so I am not screwed yet with the things I was doing wrong. Plus the way I look at it, I gained 70 pounds in a year and half of college diner foods :( yuck. Since then I have lost 40 pounds just from not overeating. So hopefully the rest of this weight (with effort) will come off as well :) thanks again everyone! keep the advice coming!