I like everything you mentioned, no concern for me. Usually what kills me is my wife being very good at cooking (a blessing and a curse), along with infinite hunger when I sleep 6 hours instead of 9 (it happens).
The other thing is variety. If I keep eating the same stuff over and over, it becomes a problem.
Right bow I eat the following at most meals: 1 avocado (150g), 2 tomatoes, lettuce, 60g of greek yogurt, mustard, 200g egg white.
That's 450 calories for lunch and 450 for dinner. Very filling.
For snack I eat 1 nectarine + 60g of greek yogurt and 20g of honey (1 spoon). This is very sweet and basically stops any craving for sweet, which is why I made the exception. It's high quality raw honey.
I do have 3 snacks per day usually, but it depends, sometimes one.
When I mess up big usually I eat very out of the line (e. g. A party) and then I'm still hungry after eating easily 3000 calories in one meal.
This happens quite easily on the weekend unfortunately.
I have been losing weight with the previous diet though. I discovered it 3 weeks ago.
It's about 90g of proteins per day, but I'm 80Kg, so under the numbers you reported.
Oh, at breakfast I eat 1 cup of milk with quinoa puffs (17g), which is about 180 calories total
- Great job with the measurement precision. That's a bit of lifestyle change people tend to avoid, but it really helps calibrate your understanding of calories and portion sizes.
- Do you actually enjoy the meals you're eating? I would have a hard time repeating that lunch/dinner meal, but I know everyone's taste is different.
- If you don't enjoy what you are eating, then Priority #1 is coming up with a different menu that you enjoy. It would also be good to have a LOT more variety than this, which you can do by coming up with a few different meals or meal components that you select and combine in a modular way.
- Your diet lacks carbohydrates, except for sugary snacks (honey + fruit). I suspect that this, combined with the fact that you're eating the snacks up to 3 times a day, is sending your blood sugar up and down repeatedly rather than allowing it to stabilize. I would consider redistributing these snack calories to your lunch and dinner meals, making them more balanced and larger, and NOT eating in between. It seems counterintuitive, but eating more frequently can actually result in more hunger and cravings compared to eating less frequently.
- An example of a balanced meal could be a bowl with 100g of grilled chicken breast, 200g brown rice, 150g avocado, a generous heap of steamed carrots, broccoli, spinach, etc., and some soy sauce, balsamic vinegar, lemon juice, or other seasoning. That works out to about 630 calories, 34g of protein, 26g of fat, and 66g of carbs.
- I only count ~1500 calories in your set menu (assuming 3 snacks). Assuming you are an adult male, that is aggressively low! It's not surprising that you feel an urge to overindulge on weekends. Have you calculated your TDEE?
> Great job with the measurement precision. That's a bit of lifestyle change people tend to avoid, but it really helps calibrate your understanding of calories and portion sizes.
I am either "very hungry" or "lightly hungry", so calculating calories does help understanding if I urgently need a big salad rather than trying to eat just one chicken breast (and end up binge-eating right after)
> Do you actually enjoy the meals you're eating? I would have a hard time repeating that lunch/dinner meal, but I know everyone's taste is different.
I started this diet 1 month ago and I really enjoyed it. So far I could eat this for a long time, but this does assume I vary my diet on the weekend, I cannot probably eat the same dish forever. Either way, it has to vary since avocados become bad at the end of september, so I need something else.
I did notice I feel a lot more full with avocado over chicken breast though, not sure what's causing the difference (even for the same amount of calories, which means a lot more chicken)
> Your diet lacks carbohydrates, except for sugary snacks (honey + fruit). I suspect that this, combined with the fact that you're eating the snacks up to 3 times a day, is sending your blood sugar up and down repeatedly rather than allowing it to stabilize. I would consider redistributing these snack calories to your lunch and dinner meals, making them more balanced and larger, and NOT eating in between. It seems counterintuitive, but eating more frequently can actually result in more hunger and cravings compared to eating less frequently.
Maybe. Remember that nectarine is _a lot of fiber_ with a bit of sugar. The greek yogurt has no fat so it's mostly protein, and then of course the honey is sugar, so in my mind it might balance out. I do feel calm after the snack for a good chunk of time based on my standard, but it could be.
Preparation time unfortunately is relevant for snacks, this is very fast to make.
> - Your diet lacks carbohydrates, except for sugary snacks (honey + fruit). I suspect that this, combined with the fact that you're eating the snacks up to 3 times a day, is sending your blood sugar up and down repeatedly rather than allowing it to stabilize. I would consider redistributing these snack calories to your lunch and dinner meals, making them more balanced and larger, and NOT eating in between. It seems counterintuitive, but eating more frequently can actually result in more hunger and cravings compared to eating less frequently.
Tomatoes have carbohydrates, that's often overlooked. I do eat this way because I assume I'll mess up one day, but it's worth a shot adding more carbohydrates and see if it calms hunger.
> I only count ~1500 calories in your set menu (assuming 3 snacks). Assuming you are an adult male, that is aggressively low! It's not surprising that you feel an urge to overindulge on weekends. Have you calculated your TDEE?
I had a way heavier diet made for me by a doctor (~1100 calories), which was great for losing weight (1.2 Kg per week) but sustainable only for ~4 weeks at most, however that was for a completely sedentary lifestyle. Now I go to the gym 5 times a week (for the last 2 years) and I'm consistent, so when I attempted that diet I got an incredibly strong headache that calmed down immediately as soon as I introduced more food in my stomach. That kinda scared me, so I can't do that diet anymore.
This diet I made it up by trial and error, based on how my body reacted. One day I tried that salad and I think for the first time in ages I said "oh wow, I felt full for multiple hours". I don't think that ever happened
I don't know what a TDEE is, but I am 80Kg * 175cm, so I'm overweight, but do consider a chunk of it is definitely muscles (I lift weight 3 times a week and do HIIT 2 times a week)
The other thing is variety. If I keep eating the same stuff over and over, it becomes a problem.
Right bow I eat the following at most meals: 1 avocado (150g), 2 tomatoes, lettuce, 60g of greek yogurt, mustard, 200g egg white. That's 450 calories for lunch and 450 for dinner. Very filling.
For snack I eat 1 nectarine + 60g of greek yogurt and 20g of honey (1 spoon). This is very sweet and basically stops any craving for sweet, which is why I made the exception. It's high quality raw honey.
I do have 3 snacks per day usually, but it depends, sometimes one.
When I mess up big usually I eat very out of the line (e. g. A party) and then I'm still hungry after eating easily 3000 calories in one meal. This happens quite easily on the weekend unfortunately.
I have been losing weight with the previous diet though. I discovered it 3 weeks ago. It's about 90g of proteins per day, but I'm 80Kg, so under the numbers you reported.
Oh, at breakfast I eat 1 cup of milk with quinoa puffs (17g), which is about 180 calories total