I’ll start with I’ve been obese or “morbidly” obese most of my life. I started in January tracking caloric intake and being in a deficit.
Height: 5’6”
Sw: 270lbs
Cw: 245 lbs
Steadily losing about 1.5 to 2lbs / week aiming for 1200 to 1450 calories a day with a few maintenance days on the weekends.
I recently had a wellness check with blood work turns out my cholesterol is high, liver enzymes are elevated and I’m borderline pre-diabetic. It’s a little discouraging because this is the worst my labs have been and I’m actively trying to do better. They just said it’s due to obesity continue to try and lose weight then re do labs in 6 months.
I am just wondering if you guys have any recommendations food wise for this situation?? I’m all ears!
Thanks in advance!
by hygienegal_plus
10 Comments
Eat fresh, whole foods purchased in as natural state as possible. Lean proteins, beans, vegetables in various colors, deep green leafy greens, whole grain products, sweet potatoes, etc. and cook with healthy fats like olive or avocado oil,
r/LowCalFoodFinds may help!:)
It seems you’re doing something you can sustain, just keep doing it and don’t try to remove everything you like from your diet. The exams will improve once the weight is gone. You also need some healthy fats to process vitamins.
But some food I use for my sweet tooth when dieting: whey ice cream, greek yogurt with sprinkles, halo top/oppo ice cream.
Chicken, potatoes, vegetables and buy an air fryer to cook it
It kind of looks like you’re drawing Florida
Just want to show my support. I’m 300lb and have been trying to push past that first hurdle, but I’m struggling to build momentum. Seen your progress is extremely motivating. Great job. Would love to see more updates.
Edit: Misspelling
What kind of foods do you eat?
Fat is satiating and an essential macro so low fat really doesn’t need to be the goal. Healthy fats are what you should aim for.
Just wanted to let you know that losing weight – especially quickly – can make your cholesterol temporarily go up because there will be more in your bloodstream. If you’re eating healthy, this should remedy itself once you start losing at a slower pace or go into maintaince.
You should join r/FattyLiverNAFLD to get more info about liver nutrition and hang out with people with high liver enzymes.
The good news is you do not have your eat low fat. You do need to eat low saturated fat. Replace saturated fat with mono saturated fats and polyunsaturated fats. Example: olive oil not butter.
Limit refined carbs. Limit added sugar. AHA suggests 6% of calories from saturated fat and 6% from added sugar. Those limits are very workable. You should increase soluble fiber. Legumes are good. I love hummus. Nuts are a good snack. Look at the Mediterranean diet which works well and is very healthy. I eat chicken and fish. No beef. Sometimes a quest protein shake for more protein. Limit red meat, processed meat, butter, cheese, tropical oils, full fat dairy.
For low fat, just make easy swaps for low fat versions of everything. Instead of frying in freely poured oil, try 1 calorie individual spray Fry Light. Switch to skimmed milk, lightest cream cheese, reduced fat cheese, lighter than light mayo, low fat pesto, fat free yoghurt etc.
I’m a vegetarian so I don’t get the fats from meat, if you’re not one then definitely just check the fats in your protein sources and be mindful about it.
Idk if you eat out much, but restaurants are notorious for making everything taste better by adding copious amounts of butter, oil and cream to everything. Therefore, be mindful about what items could have these added hidden fats (ie creamy pasta, chips (fries), mashed potatoes, salads).