Portion Size

[LittleLynne]

In easy terms for me I'm a learner on here but not new to dieting but doing ok, I could do with a little help now. Can any one suggest the portion size rather than Weight size amount per day ... I've always struggled with CARBS. I seem to crave carbs more than anything else but I'm coping. I just want to know the minimum amount per day and max amount to stay losing weight yet getting the correct nutrition. I'm having my water amount in tea and tap water. I'm counting calories and it's working for me. I'm finding a level between 1000 to 1200 cals per day as I do very little exercise and only tiny. Any more calories and I can't lose weight.

Meat/Fish (Protein] ? I tend to eat chicken, fish, daily and one steak per week. Because I've been lowering cholesterol I did cut out eggs and shellfish prawns however I'd like to gradually add in slowly.

Carbs eg bread, oatcakes, potatoes, sweet potatoes, butternut Sqaush ?

Vegetables/Salad I eat more than enough to bulk up plate but how many is too many or not enough.

Fruit I'm counting the cals

Alcohol I've quit until I've hit my target except a toast at very special occasions and my liver function is now normal and blood pressure is now normal after 4 weeks. When I started all readings were elevated.

Treats 100 cals I have one per day as a treat at night.

Any help mainly with the amount of protein and carbs would be a great help. Eg from calorific amounts from each group.

Thank you 😊

[IndigoBlue61]

Hello LittleLynne

Well done on losing 7lbs already 😊 That's fabulous 😊

It's very difficult when you're not very tall but 1000 calories is very low, I'm only 5'1" and find I lose better on about 1400, so please check your bmi and target calories. It's important to eat enough. See this post for why

healthunlocked.com/nhsweigh...

With regards to portions I follow a plan similar to this

healthunlocked.com/nhsweigh...

Thirdly, losing fat isn't a quick process, especially if you don't have a lot to lose. Have a look at Caz28 posts, she has lost her weight at about one pound per week and is doing great 😊

Hope this helps 😊

Anna

[LittleLynne in reply to IndigoBlue61]

Thank you Anna👗

[moreless Administrator 7 stone]

Have a look at this, Lynne and see if it helps

authoritynutrition.com/how-...

The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. This amounts to: 56 grams per day for the average sedentary man. 46 grams per day for the average sedentary woman.

You can never have too many veg, but as fruit contains a lot of sugar, you need to be more careful

[Diana in reply to moreless]

Wise words moreless

[LittleLynne in reply to moreless]

Thank you for the advice 👗

[Diana]

Just take it off easy relax, check out a bmr cakculatir, that will help, and take advice from the previous posts

[RG07 Maintainer]

Since I don't like to think I am on a diet I am just eating my daily allowance I focus on the calories rather than than the amount of fat, protein carbs etc I am eating. As long as I am loosing weight and body fat% (I have scales which measure body fat) then I'm happy. My personal thought that if I am focusing on the the fine detail then it becomes a diet and a chore- I one for the easy option!!! As long as I manage 5 a day or close to it I am ok with that. I just feel that it would take over my life and would not enjoy my food- especially when I have the occasional blips which at present I can deal with well but I think if i start focusing on the minutiae of the food I eat then I won't enjoy it and would more likely to give up. I know some diets its part of the regime that you take into account the fat/carbs/protein portions of your daily allowance, but as I said earlier I don't like the concept of being on a diet and prefer to rely on common sense and counting calories, so I am biased against measuring the finer details on food. I think if you are loosing weight then be happy

[Salud-forgood 3kg]

Hi Littlelynne, I have found this guide very useful to help me get used to sensible portions and balancing meals.

Hope the link works 😊:

bhf.org.uk/publications/hea...

[LittleLynne in reply to Salud-forgood]

Thank you, very useful information. 🙂

[Poppy71 in reply to Salud-forgood]

Hi LittleLynne , I found the BHF portion guide the easiest to follow too because there's no weighing. Milk and fruit juice just measure once and make a mental note of where it fills to in the glasses you use most often.