[cb2]

OK so have been trawling through posts and threads and websites and the like for healthy eating plans/what to eat/ etc etc

As for the healthy eating plan I wanted something listed Mon-Sun that I could follow but could find no such thing (if anyone has please link for me)

So I have come up with this and want to run it passed you to see if I am missing anything......

To lose weight/be healthy/more energy


Basically have protein at most meals as it fills you up
Drink heaps of water at least 2L to keep well hydrated
Cut down or cut out soft drinks, and sugary drinks such as juice
Increase fruit and vege intake and have at most meals or for snacks
Do exercise for 30 mins each day if can if not every other day even walking is a good start and no cost
Cut out sugary and fatty foods such as lollies, chocolate, sweets, cakes, biscuits, fried foods like hot chips, burgers etc etc

Bfast ideas: 2 eggs poached on 1 slice bread
Scrambled eggs x2 with spinach/mushroom/tomato
Wholegrain cereal

Have full fat milk not low fat
Lunch: protein with veg/salad
chicken with salad
tuna with salad
ham with salad
salad with boiled eggs or cheese

Dinner same as lunch or grilled chicken/fish/steak with veges especially greens

Snacks if wantes fruit /nuts/full fat youghurt with berries
Dip such as hummus with vegie sticks

Try and keep a food diary
If have a bad day don't beat up self get back up and start again

Really you don't need to follow a crash diet or anything special it is a lifestyle change

So is there anything I have left out?
I am also putting this in wiriting as a reference for myself to refer to

Thanks heaps for your suggestions and assistance

[ChunkyChook]

I have recently had something 'click' with me also. It has taken a while and I can't wait until it becomes habit and I dont have to actively think about what I am eating constantly.

There is so much awesome healthy food out there. I have started shopping at my fruit n veg shop and butcher, then doing a tiny shop at the supermarket.

I am being very strict at the moment, I am in a hurry to lose weight but after my time away I really want to focus on the healthy part of eating rather than eating for weight loss. I am basically eating rainbow food, milk and light philly is the only white stuff I have eaten for a while. Oh and chicken and fish are white too.

I am enjoying it. Did I just type that? 3 months ago I would never have dreamt I would be eating like I am now.

Good luck staying focused. Anyone can do it if I can.

ETA: 'Naughty' food is fine if you can control yourself. It's about having grilled fish and a couple of chips every once in a while instead of a piece of flake and a huge pile of chips every Friday night. Making your own burgers with super lean mince, heaps of salad, no cheese on a multigrain bun. I still eat subway, I just dont have cheese or meat, it goes on wheat bread and I dont have mayo on it.



This post has been edited by ChunkyChook: 26/01/2013, 07:01 PM

[andyk]

I have followed a pretty similar plan to yours since last October and have lost about 7kg, got 6 more to go. I walk every morning before breakfast and have steadily tried to increase the amount of time to 45 mins and add in a few hills to get my heart rate up. I don't worry about keeping a food diary.

For me also my portion sizes were an issue so I have cut them down dramatically. I also have 1 night a week as my night off but still keep portion size of my 'bad' food small.

Oh and don't weigh yourself religiously this just makes you feel bad when it goes up or not down as fast as you think it should.

Good luck I hope you do really well, I know you will feel great when you notice your clothes getting looser.

This post has been edited by andyk: 26/01/2013, 07:03 PM

[bebe12]

HI,

Spices are your friend

Watch portions sizes

Rule of thumb 1/4 plate protein, 1/4 plate carb 1/2 plate veges (some fruit)

Your list seemed to miss carbs- remember the brain runs on glucose so it is a needed food group - but not in modern portions

[raven74]

Just a tweak for more proficient weight loss:

Bfast ideas: 2 eggs poached on 1 slice bread ONE slice wm toast, ONE egg, one slice of Adelphi hamScrambled eggs x2 with spinach/mushroom/tomato One whole egg, two egg whites
Wholegrain cereal Porridge oats

Have full fat milk not low fat
Lunch: protein with veg/salad no more than 100gms of lean meat and lemon juice/balsamic vinegar only as dressing
chicken with salad
tuna with salad
ham with salad
salad with boiled eggs or cheese lose the cheese
Dinner same as lunch or grilled chicken/fish/steak with veges especially greens No potato (sweet only) 100GMS meat only
Snacks if wantes fruit /nuts/full fat youghurt with berries
Dip such as hummus with vegie sticks

Why full fat only? If you're calorie counting you really need to go low fat or skim.
Water only, no soft drinks, juice, alcohol etc.

I'm on a pretty rigid diet and exercise program at present and the diet is certainly aimed at 100gms (often 85gms) of lean protein, salads, sweet potato, green vegies etc. No processed foods at all.
Worked wonders so far, 4kg's in 3 weeks and 15cms.
To really burn calories and up metabolism trying to do some weights based exercise is a good idea too if you can.

Good luck and feel free to PM me if you want an idea of my daily diet plan etc. It's hard, but being overweight? That's harder!

[AvadaKedavra]

Way too much protein, OP. Some protein is good and necessary. Too much will just give you gout. Also remember the non-animal sources of protein such as lentils. Animal protein only is higher in calories and full of artery clogging fats. Eat a lentil salad for lunch.

Remember that carbs can fill you up for less calories than protein - as long as by carbs you're talking about whole grains in minimally processed form (brown rice, farro, quinoa (which has a heap of protein anyway), barley, rye, steel cut oats to name a few).

[axiomae]

I always cut carbs out to ally when trying to drop a few (lost 15kgs a few years ago, so I know it works!) Calorie counting is the best way - high protein, low fat, low carb. Salads, veg, and lean protein. Cant go wrong!

[cb2]

Thank-you all for your replies. They are really helpful and give me info/ideas I never knew.

AvadaKedavra: too much protein really? Ok thanks so I should either have protien for bfastand dinner and just salad for lunch or protein lunch and dinner and cereal (so carb) for bfast??

Raven 74: thanks heaps for your tweaking very useful. I said full fat milk as I have read boith on here and websites that full fat fills you up and has less sugar as usually low fat is full of sugar to make it taste better?? Am I wrong?
Bebe12: thanks for the rule of thumb very good to know!!
chunky chook and andy thanks for your reply/knowledge and confidence boost

[axiomae]

Don't worry about eating too much protein. It's the best way to shift the weight, anecdotally of course! If you're going to have carbs have them for breakfast.

[cb2]

Shall do axiomae. I find I get really bored and sick of having eggs all the time so am looking for a good cereal to have any suggestions?? As an occassional not everyday thing. Most say oats are the best