annasweetie's Journal, 16 Jun 21

I would suggest healthy choices. Foods that you will eat even after you have lost the weight. So it will be easy for you to maintain your weight in the future. If you are healthy. Eat the foods you enjoy in a caloric deficit. I would suggest calculating how much protein you should eat by how active you are. And the rest of the calories for fats and carbs. It all depends on your health and goals. 

It is different for everybody but maybe a starting point if you eat all protein/carbs/fats, would maybe be a serving of starch (maybe 1/2 to 1cup) brown rice or lentils or wholewheat pasta etc. And then protein they say you can go on palm size (maybe two palms) and then 1-2 cups veg and then a few tba of healthy fats like avo, olive oil. It is quite different for different people big maybe from here up can adjust and see how you feel/ are you losing weight etc. In general going for three meals and maybe 1 snack if you need it. Veg is a great way to keep full and also small serves of protein with your snack eg 30g cheese with your apple? If you aren’t eating carbs then it will be different  

For me personally I find not eating carbs helps control the cravings better but that is a bit harder to follow consistently. So starting with slow carbs is a good starting point. Like oats, sweet potatoes, wholewheat pasta, brown rice, lentils and beans. What kinds of food do you like to eat? I am happy to help you try figure things out more 🧡 

https://www.collegenutritionist.com/blog/1500-calorie-meal-plan-yz63g Have a look at this is. It is lower carb but not Banting etc- just has a good balance of nutrients. 

Don’t give up. I was at a similar weight to you. Keep trying and never give up and one day you will find what works for you and then you just keep at it day after day🙃 

Thank you so much for all your help you guys 

Protein 2g x Bodyweight in kgs Fats 0.5 - 1g x Bodyweight in kgs Carbs - The remainder of your calories 

@Tazz, that’s a lot of protein if you’re sedentary or even active. The formula I found, If you’re sedentary its 0,5 x (body weight in pounds-45). It increases by how many days you workout per week or the type of job you have. There are many formulas out there. Just have to go with what works for you I guess. 

I read recently that your protein should be 0.8 x your weight in kgs......  

@leonie, it sounds more accurate than x 2. Too much protein can convert to glucose. Not good when you have type 2 diabetes or insulin resistant. 

https://tdeecalculator.net use this website. It will allow you put in your height, weight, age and activity level. You then choose if you want to maintain your weight, lose weight or put on weight. And it will tell you how many calories you should eat in a day and the macronutrient breakdown (into carbs, fats and proteins) 

Not really important in weight loss only your total kCal and its good to keep the ratio of carbs:protein close to each other 

@Marley, you’re right, if you’re calorie counting and eating at a deficit. It’s hard to over eat on protein. But it does matter if you eat too little protein. You can lose muscle if you’re very active. Too much protein can cause health problem. I’m 90kgs. If I had to eat 2times my body weight, 180grams of protein. I would develope kidney stones, fatty liver and the amino acids just get excreted from my urine. No use to me. I’m not a weight lifter either so 180 grams is way too much even for someone weighing 150kgs. So it does kind of matter lol 😬 

@Fatslim thats true but its extremely unlikely one can overeat on proten unless you're adding protein powders 5x a day. Im on 120 now temporarily but if you try to keep your carbs and protein close you won't overeat on either I usually come to about an average of 80g on each. There's no rule to this whatever helps you stay in a deficit really.  

@Marley, you are probably much leaner and have more muscle mass. You definitely need that 120grams. I eat around 80grams. I will increase it once my fat % drops and my muscle mass increases. Below Tazz said to eat 2g x body weight in kgs. So when I worked it out for me. I was like 😱 I’m not going lose any weight 😂 thank you for the advice💖