Im 19, female, and 138 lbs. though out my adolescence, I was always a lil chubby. Now that im older, I want to feel confident and healthy.
I really want to do 1200 cals the healthy way so I’ve started the gym last week ( I learnt that you can lose muscle when on a diet). Failing to do knee push ups in public is rough tho haha. today I added 2.5 lbs to the bar on the bench press machine tho 😭 !!✨✨✨
I’ve also put more effort into my sleep schedule! I know that it’s only my first day, but I’m mega proud of myself!!!!
I’ve got a lot of questions though:
I’ve heard u are supposed to drink teas on a diet.. why?? and what kinds??
Also, does this look like a good day? I thought it out quite a bit…
Here is what I ate in detail:
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A ginger shot (I added some beet powder) and a sparkling water.
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Iron supplement
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The best green tea I’ve had in my life.
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Two potatoes, ketchup, and a protein bar.
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Diet Pepsi, and a protein shake that had some extra vitamins added to it.
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Magnesium, B12 omega-3, B7, vitamin C, vitamin E (many in gummy form)
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Gum
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A protein bar.
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Fibre one cereal, raspberries, protein milk, and protein powder that had things like spinach and pomegranate in its formula.
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1 cup of water
TOTAL:
Calories: 1207.5 cal
Protein: 98 g
I would LOVE some advice!!!
thank you!!!
by Sn00pyP00
17 Comments
Eat some veggies and cut down on the processed foods
I personally would focus on eating more “real” foods versus protein bars and supplements. Tons of inspo on this sub! Chicken, salads, tuna, Greek yogurt, cottage cheese, etc!
I would check out the volume eating subreddit. You’re not really eating much here. You need meals, vegetables, fruits, non-protein bar protein. The above won’t be sustainable. Supplements are not a replacement for food.
Incorporate real food. I’d be starving on those empty calories. Real proteins, vegetables, and healthy fats are satiating. Quality calories.
There is no way this is sustainable. You need to cook girl! 350g of steamed vegetables + 150g of lean protein like airfryed chicken breast are no more than 350-400kcal. You can do that twice and still have room for breakfast (200g skyr + 30g oats + protein powder) and even a snack. Check r/Volumeeating
I am begging you to incorporate some vegetables in there. That’s all I got.
Like at the least replace that second protein bar at 1pm with carrots and hummus.
You’re eating processed food. Have two hard boiled eggs and a shit ton of veggies with cottage cheese to dip instead of this weird protein bar with potato’s and ketchup “meal.” You’re body is not satiated at all. And sub out those supplements for some veggies/fruit, your body needs more fuel.
None of that stuff in the picture is food or nutritious.
You really don’t need that much protein, just FYI. The general rule of thumb is 1g of protein per kg of body weight – 138lb = 62.5kg. So you’re eating over an extra 50% more than you need. At best there’s no benefit to eating more protein than you need – at worst you could be putting extra strain on your kidneys, among other things.
This looks like quite an expensive and joyless way to try and get healthy tbh! Ease off on the supplements and eat more whole foods, including good fats and a rainbow of fruit and veg.
i’m a little concerned about you seeming to replace literally every meal for medicine… you need at least one real good meal imo, i don’t eat breakfast and i eat small-ish dinners most of the time but i have a full meal at lunch, with a main and some sides. so y’know, what everyone else is saying about implementing actual food ‘:3
Ditch the protein bars in favor for higher volume lean meats unless you’re on the go
Adding food would help you here.
Potatoes are great, so I’m glad you have it here. You could add tuna and sweetcorn to keep you feeling fuller for longer. Strawberries are good for when you want something sweet. Apples and tangerines too.
If you eat seafood, most of it is low cal, which can be paired with salad, rice, lentils or even pasta.
I personally tend to not drink my calories unless it’s alcohol and I’ve planned for it.
I would ditch the protein bars/packaged food and substitute with real protein from food. Chicken breast, tuna, slices of turkey. You can make 6 chicken breasts at once and keep them in the fridge so it’s just as convenient as unwrapping a processed food bar.
I love that you’re into tea- if you can up your tea-game and wean off the Pepsi, you will have so many benefits 🙂
Good job on your first day. Keep going!!!
Eat real food. You have to make meals, wash and prep vegetables and cook with actual protein.
This is lazy, expensive, unsustainable and highly unsatisfying for your stomach and your mindset.
Easy day example:
Breakfast – 45g granola, 100g greek yoghurt, blueberries and grapes. White coffee no sugar or pretend flavours.
Lunch – loads of lettuce, spinach ,120-150g roasted chicken (roast a large chicken for the week). Small amount of lemon juice/oil and mustard or other low calorie dressing.
Apple or Clementine for snack. Drink loads of water.
Dinner – 50g rice, stir-fry veggies, beef mince or tofu – teriyaki sauce or whatever you prefer.
More water before better also peppermint tea. Maybe small bag of popcorn or handful of cherries if you have the calories left.
Don’t bother with supplements because I don’t need them.
1200 calories/day. I’ve lost a kilo a week since the start of the year despite the odd weekend splurge and meal out.
Hey OP, I’m not going to repeat the good notes that everyone else has already said so thoroughly, but I just want to say great job taking all the constructive criticism like a champ.
Eating at a deficit becomes easier with knowledge and experience. Don’t be discouraged by any downvotes or even slip up high calorie days. Remember that consistency is the key!
It’s really annoying that people keep citing expense. Nothing here is expensive, at all.