Today I completed my one day diet and my calculated calorie is approximately 1850 Kcal. In breakfast I had 2 sliced of white bread with 1/2 spoon of jem and 2 small orange. In my lunch I had cucumber 1/2, 1 apple piece,2 banana and coffee without milk and sugar. And in dinner I had corn flex (100g) with hot milk (300ml) without any sugar. I am strictly following NHS 12 week plan. In exercise I had 60 min of walk from my house to office. If anything to add or improve please let me know
This was my first day towards my weight reducing. I hope to reduce at least 2 to 3 Kg per month.
Written by
raviwithfuture
10 kg
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Hi, welcome. I don't know what corn flex is. It must have loads of calories in it as you have hardly eaten anything the rest of the day. What is it that has about 800 calories in?
Hi Ravi, I have to agree with EllaMidlands and warn you that your menu is very heavy on the carbs, totally lacking in protein and nutritionally unbalanced.
If you continue to eat like this, you will be deficient in both macro and micro-nutrients.
This is not strictly in line with the NHS 12 week plan!
If you're a vegetarian, then you need to add other proteins in the form of eggs, cheese, pulses, etc and you also need to increase your consumption of vegetables, as 1/2 a cucumber just isn't going to cut it!
I strongly urge you to join our Daily Diary, to get some ideas for nutritious, healthy menus.
Take a look at the Pinned posts section to the right of your screen (bottom if you're using a mobile), or in the drop down on the 'Posts' page (it says 'arrange by'). Read the Welcome Newbie thread, then move through to the challenges, where we hope you'll find at least one that will appeal to you.
Move down to the Topics, to find a variety of threads, collated into specific topics for ease of access and we ask that you also 'file' your own threads, so that others won't miss your important news.
Take a look at the NHS 12 week plan, as a lot of people have been successful with it, making sure to enter your details into the BMI calculator, to get a calorie allowance tailored to your personal requirements. Don't forget to take your starting measurements and a 'before' picture, as they can be very motivating on days that the scales refuse to co-operate.
We run daily weigh-in's and you'd be very welcome to join us. The threads can always be found in the Events section, to the right of the HOME page, bottom on a mobile.
We also run a Daily Diary, where we share our meal and exercise plans for the day. It's a great place to get ideas and to keep us focused. The link can also be found in Events.
Be aware, that the HU app doesn't give you access to all of our important features, so we advise that you use the full website page.
We've found that to get the best out of this community, we need to be active on the forum, as it's where we exchange information, get motivation and inspiration and make friends. We hope that you'll join us here, regularly, too.
It's only left for me to wish you well on your journey
Thank you Moreless- I'm having huge problems finding the pinned posts or any drop down menu. I'm on an iPhone. I keep scrolling down hundreds of messages but never reach the bottom of the page before it blips and totally disappears to my home screen. Is there another way please as Ive been trying this for a few hours now - around 20 times. I'm getting a bit frustrated. Thank you!
Ah! I obviously didn't read all the spiel even though I thought I had paid attention! so sorry! as I am indeed using the HU app. I'll have to steal the children's tablet! Thank you!!
I make that 1455 kcals, so if you were aiming to eat 1850, you are short of food. Good luck anyway, to me 1450 kcal a day fits with my daily allowance.
I didn't see the onion Bhaji as you didn't mention them in your post. Also I thought a slice of white bread was 100 calories not 200 but maybe it is thick bread.
Hi, Ravi, as I said above - using your calorie count, you are on 1455. Banana, apple and cucumber sounds okay to me for fruit, so a little short of 5 portions (guess the onions in the bhaji count for another). But overall, just see how you feel and don't overdo it! Good luck on your journey! And think about the suggestion to add more protein, if you can.
Welcome to the forum. Good to see you've looked at the 12 week plan and calculated that you need 1850 calories. I think your dinner was Corn Flakes? That is a processed cereal and carbohydrate, ok to eat sometimes, but you should try to eat a variety of foods each day so that you get some important protein and vitamins. Try to include chicken, fish, eggs and plenty of daily vegetables.
Thank your for your reply. I am vegetarian so I have no meat option. From BMI calculator from NHS website, I need to have 2100 to 2200 Kcal. But I kep myself maximum of 2000 Kcal in order to reduce weight. Is that Ok ? please not that I have hip issue and hence cant able to run and have limited exercise option although still doing 60 minute of walking everyday.
Yes I am going to include variety of food options everyday
Great, everyone has to start somewhere and here you'll learn so much and really quickly raviwithfuture
There are lots of recipe ideas on the pinned posts and if you can handle our constructive criticism (it's not personal) we really want you to be healthy, keep posting your food diary.
Well even if you criticise its good for me .Afterall I just started . And thanks to this forum, I am going to exclude onion bhaji from my all menu. So positive for me
Nobody wants to criticise - I was trying to be helpful by saying your calories were too low based on you the information you have said. Apologies if you think you are being cricitised.
. I can't say for sure if your calorie amount is ok as I can't see your personal BMI calculator, it all depends on our starting weight. But as a guide, to lose weight most of us need to eat 500 LESS calories per day than we need to maintain weight.
So, if our maintaining level is 2300 we need to reduce to 1800, and if our maintaining level is 2000 we need to reduce to 1500.
As a vegetarian, try to base your menu around pulses like beans, lentils, and most vegetables are ok ( not much potato) and small amounts of rice, but cook them with spices and herbs to make them tasty.
I expect there are several vegetarians on here who can give you some meal suggestions.
Yes I am vegetarian. And I had onion bhaji 2 piece with bread as snacks not as breakfast. But thank you for your suggestion I will exclude onion bhaji from my all menu and include more fruits options
Great ! Whilst your trying to lose extra pounds you'd best to stick to apples, pears and berries (strawberries/raspberries/blueberries etc). Try frozen ones they're great !
Forgive me if I'm wrong, but I'm guessing that you're in India. I realise that you're used to a very different diet than we eat, so I've found a sample Indian, vegetarian meal plan for you to have a look at and I hope that you'll search the internet for others.
Breakfast: 1 cup of milk + ½ cup high fibre-low carbohydrate cereal
Mid meal: a fruit
Lunch: salad with greens and sunflower seeds and flax seeds, whole wheat chapatti/brown rice with spinach or some green vegetable with low fat cottage cheese or soyabean veggies + ½ cup of low fat yoghurt + a bowl of daal.
Mid meal: a fruit or a cup of green tea or 1 cup of low fat yoghurt.
Evening: a whole wheat bread sandwich with peanut butter/or low fat cheese with lots of vegetables.
Dinner: Vegetable soup + salad + wholewheat chapatti /brown rice with different colour vegetables + 1 bowl of daal
Bed time: 1 cup of milk with nuts and 1 tsp of honey.
You would need to do a calorie count, to fit with what your allowance is, but at least this will give you an idea of the content you should be aiming for.
You did good job calculating your daily kcal. Is it how you normally eat?
I know it is all a little bit confusing and overwhelming in the beginning. You could start by eating as you would normally eat, but eat your 5 a day mostly as veggies. Add those beauties to all your meals, and I mean add quite a lot of them, not like 1 cherry tomato
If you want some great ideas regarding meals, you can pick few nice rexepies from Daily Diary.
You will see it will get easier with time.
Keep up good work!
Hi and welcome and good luck on your journey raviwithfuture can I ask a silly question?
Are you counting KJ rather than cals? as if you are then this is where you are going wrong
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