I am still following the 5:2 diet & have to say it’s been brilliant so far & is fitting in with my lifestyle. This past week I have done 3 fast days as I had a wedding yesterday & wanted to try & lose that bit more.
I have no problem sticking to my fast days at 500 cals each. I really do look forward to my dinner though.No exercise tomorrow
Welcome everyone & especially any new starters!
This is where we post our meal plan for the following day with if possible our calorie count for each meal and the total calorie range for the day.
I find it a great source of inspiration for myself.
If you are planning to exercise it would be very useful to tell us what you have planned.
Please can I ask you all to comment on at least one other persons post. If you are able to respond to more, that would be great!
So tomorrow is a non fast day for me so, aiming for about 1900 cals.
Bfast - Porridge with fresh raspberries & blueberries
Lunch - Chilli chicken wrap
Greek yogurt with stewed apple, cinnamon & pumpkin seeds
Dinner - Cod in batter, mushy peas, sweet potato fries & green salad
Haven’t counted calories yet!
Water intake 3 litres
No exercise tomorrow
Have a great bank holiday Monday everyone!
Written by
dazzle
To view profiles and participate in discussions please or .
The ability to reply to this post has been turned off.
Nice to see you on the Daily Diary. I think sharing your plan really helps to make it stick. And the members on here are really helpful. Good luck with 5:2. I have Kate Harrison's book and read a bit on holiday. Will you split your fast days up? Love M & S food, had a beetroot mousse recently, so good.
Have been coming on DD for three months, every week changing and cutting until I have got to something healthy I can live with. The meals I eat now are very different to what I started with.
Hello dazzle and all, thank you for hosting. Your fish dish sounds lovely. I am in my summer challenge 21 day keto kick start, from the book Keto Clarity by Jimmy Moore and Dr Eric Westman, Day 8 tomorrow
Brunch Spinach, mushrooms, avocado, cashews and salmon
AS bacon, cheese, baby gem lettuce and cucumber
EM Tofu, beansprouts, pepper, okra,aubergine, Greek yoghurt and chai
I think I am allowing a bit of artistic license, the things I have learnt in the first twelve weeks are important to me and I am incorporating those things. This week I want to look at lowering carbs to 10-30%, protein 15% and get fats up, but easier said than done. If nothing else, it has got me to read the book and I have enjoyed that. How are you doing?
I've gone cold turkey and completely cut out everything except dairy, fats, meat, nuts and green vegetables. It is not easy but it's easier than just trying to reduce calories and continuing to eat the same foods as I did. I have come to realise I was (am) a sugar addict. I don't like the feeling that something has that much control over me. I would literally get irate sometimes when I'd have sugar cravings - I realise now that was not hunger, hunger comes on slowly and is more bearable. With this new way of eating, my hunger is more like that, although I am still getting cravings. I found a couple of days hard when I was just in the house and wasn't that busy. However, yesterday I was really busy doing things I enjoy and food did not bother me in the slightest. Might sound dramatic but I think sugar addiction is very similar to any other addiction and you need something to replace it with, so being bored round the house is not a good idea! I haven't cheated once though.
I've only lost 1 lb, but I know I look less bloated, I've lost a couple of inches off my waist and I feel 'lighter'.
Well done. Sugar is a hard one to conquer. I was eating three chocolate bars, crisps, red coke, sometimes two cans, six slices of bread, potatoes each day and wine. Am surprised I am still alive. I had had several demoralising stints with lf diet classes and resigned myself to just being big. I came across this site by chance researching pre diabetes and thought, what have I got to lose. When I stopped the obvious sugars, I wasn't a pretty sight. But I feel better every week. Someone told us yesterday my green carbs were 4.5 spoons of sugar, but I will take advice on if that's what needs cutting next. In percentage terms am 13% carbs, 69% fat 18% protein today. We did have a carrot in the bolognese, my husband cooked and I didn't have the heart to say no. It was very tasty. That is my slip, 1/2 a carrot. I think this is a learning curve. Have managed to up my calories at brunch today, trying to stay in BMI allowance of 1812- 2300 calories. I wish you well.
Hi Hopalong1, not sure if this was for me or dazzle, but I’ll answer (cheeky). Yes, I’m feeling full with my calories up at 1800 this week. I’m keeping up with the fats and down on the carbs and that is really helping. Today I missed lunch (the only thing available was pizza, really). I wasn’t hungry though. I thought about putting in the calories for dinner, but didn’t. I did add some cream to my baked apple with almond butter dessert... very satisfying!
Well, you can have a baked apple the way I did it! I am on low carb so the one apple tastes really sweet and I don’t add sugar or artificial sweeteners. I also always add fat to my carbs to prevent a blood sugar spike and craving a lot more. I love almond butter, so I removed the core and filled with 1 1/2 tablespoons almond butter and baked 20 minutes in the oven. 200 calories. I also thought of filling it with chopped pecans and butter. I also think just baking the apple and pouring 3 Tablespoons cream would work for me (200 calories again). These recipes aren’t quite as lush as a sugar-filled baked apple, but I really enjoyed it and I had the benefit that without using sugar or artificial sweeteners, I didn't feel hungry or want more afterwards.
Oh wait, I just remembered you might be doing LCHF induction, in which you can’t really have an apple. Sorry about that. The advantage of your plan is that you will lose a lot without cravings and when you are able to have an apple again it will taste very sweet!
Yes, that's right. I'm about a week in so next week I'm planning to introduce berries and a limited amount of fruit. Baked apple, fantastic idea! Can't wait.
Yes, sorry about that! Of course you already know all that. I did nothing but berries for 4 weeks. Last week I introduced 1/2 apple on a salad, and then a full apple last night. I’m gradually testing my ability to introduce a few carbs without getting hunger/cravings.
Yeah good idea. I'm planning to do a sort of similar thing!
I suspect I will be good with a small amount of whole grains and starchy vegetables, and fruit as I have followed a similar diet before (Gillian McKeith) and lost 1.5 stone! That was 13 years ago when I was 20, though. My metabolism is different now and I've had 5-6 years of sugar overload since then and a whole lot of stress. My reason for doing the keto thing is to get a handle on the sugar addiction and probably messed up hormones from that and the stress. I want to start addressing the emotional aspects of my eating as well but have no idea where to start! I'm very, very determined though.
All sounds very good. For the emotional side of eating, I had a lot of success with the Beck Diet Solution by Judith Beck. It’s not an eating plan (you choose your eating diet separately), it’s a psychological plan to support you on whatever diet you are doing.
Thanks for hosting dazzle. Well done for sticking with the 5:2. I've never tried it myself but my aunt uses it now and then, with success. The stewed apple is a great idea for dessert, good call!
I'm aiming for healthy meals and going easy on carbs.
B. Greek yoghurt, blueberries, almonds and chia seeds. An egg.
L. Some salad combo that will definitely include pak choi (homegrown), pear and stilton cheese
D. Fish tagine.
Snacks. An apple.
Exercise. A bike ride somewhere nice. Possibly to the seaside if the weather's good.
Good food there burntsun. Hope the weather is good for your bike ride. 😊
burntsunMaintainerRestart Feb 20246kg• in reply to
Thanks!
Good evening dazzle thank you for hosting. Hope you are well. Have a good bank holiday. Enjoy the rest . I will be spending some of tomorrow on the train as traveling to Rye for a few days. Please the 5 -2 diet is working for you. I just cut back a bit on the carbs. My food tomorrow is a little Vague as I am not sure what I will be having.
Breakfast x2 coffees apple some rhubarb and yogurt.
Lunch on the train. I think I will take x 2 boiled eggs and x2 small cheese. And some mixed nuts. Water.
That will keep me going till I get there. I may go to the restaurant there. Or go to the supermarket near by and get a salad of some sort.
I will be walking to and from the station also have to change trains. So I will be doing quite a bit of walking. Hopefully will get a good sleep.
Have a good Bank holiday. 😊😊
burntsunMaintainerRestart Feb 20246kg• in reply to
Great train planning! Eggs and nuts are my favourite on-the-move snacks.
Snap! I'll be on a long train journey today as well Caroline. I'm excited - up to Scarborough and staying in a beautiful place outside for my Dan e course. Enjoy the train and the few days away.
I am feeling pleased with myself tonight as I resisted the chocolate (Easter eggs still tempting me). I was hungry and I couldn't start on dinner right then. I even got as far as unwrapping them before deciding they weren't worth it as I would still be hungry afterwards and craving more sugar.
Anyway, tomorrow:
B - porridge with raspberries
L - not sure yet but probably a jacket with tuna or ham salad.
D - meatballs in a Bolognese type sauce with roasted butternut squash followed by Greek yogurt and strawberries.
Morning dazzle. Thank you for hosting us today. Great that you find the 5.2 suits you. Well impressed that you drink 3 litres of h20 and find 500 cals a doddle. Go you!
B black coffee sourdough toast naturli vegan spread
Snack overnight oats
L vegetable cakes, green tahini and cauliflower rice
D not sure however I am taking some e tea vegan food with me ...just in case.
I am leaving this am for a residential dance week. Really looking forward to being near the North Yorkshire Moors.
Felt quite low these last few days and to top it off I’ve just seen a photo of me taken yesterday. Being fat gets me down so much. I feel like I’ve failed in life in that I can’t take care of myself. I must eat too much not too little and it’s deflating when I consider the effort I put into this weight loss. Been for a 15 minute run with a friend who’s at Slimming World and she tries to get me to come over to the group. She says my choice for tonight’s tea is about 15syns and so I’m confused about what to eat for the best.
Here is my plan for the day
Breakfast - 30g of Aldi basic porridge with 18g of blueberries and 6g of chopped dates made with 175g of full fat milk.
Lunch will be mackerel salad with mayo.
Dinner - was planning to have cauliflower cheese with some gammon for a change. But I’m not so sure now.
Hi Pianokeys, sorry to hear you sounding a bit blue. Well done for getting out for a run. I've done slimming world before and I have to say, some of the nutrition advice is a bit weird, although I do understand it works well for some people. But to me food is never a sin, no matter how you spell it. It is fuel for your body, and what you've got planned for today sounds great, and really full of some good stuff, nothing processed, lots of nutrients. From what I recall, slimming world plans encourages lots of sugar free and fat free stuff, filled with chemicals and artificial sweeteners, and empty carbs like pasta.
Congratulate yourself for going on a run, planning some good food and being here with friends cheering you on. I hope you have a lovely day.
So sorry you're feeling low Pianokeys. My goodness, you TOTALLY haven't failed in life! Why is it that being overweight is thought of like that? It is just one annoying thing in life that you're trying to change, not some huge failure! Trying listening to this comedian on the radio getting angry about anti-fat prejudice, I think she's got it about right, even though I obviously don't agree that anyone should abandon trying to lose weight if they want to lose it (obvs, or I wouldn't be in here).
I'm now going to tell you what I think about Slimming World and please feel free to totally ignore it! Like Salcheq I totally disagree with calling food anything that sounds like the word 'sin' - what nonsense! For me, losing weight involves eating a lot less sugar, fewer carbs generally (though I didn't find LCHF worked for me long term), tons less wine and moving around a lot more. I eat healthy, filling food and cook it all myself so that know what's in it - but also because cooking is my hobby, so I get that some people like ready meals! I had the odd sweet treat whilst losing and still do now. Calling myself 'good' for not eating certain foods and 'naughty' for eating others - which to me is what 'syns' amounts to - would just lead my 'naughty' childish brain to Sin more!! I do think joining a group is probably motivating - but I find the groups here super-motivating - and you could maybe get together with some friends in real life who aren't doing some money-making scheme like Slimming World? Like Salcheq, I don't agree with Slimming World's emphasis on loads of carbs that don't have much nutrition in them. I like pasta now from time to time but got rid of it entirely when I was losing weight.
Anyway, whatever you choose to do, I think your plan for today sounds fabulous! Have your cauliflower cheese and gammon, just don't have a massive portion.
I was going to reply, but then I thought Eleanorba said it better than I could! So “ditto” on that reply. Oh, and one more thing. I was struggling so hard to lose weight for so long and I had an incredibly fit, toned friend. He once said to me “inside of me is a 350-pound man struggling to get out. Keep it up... you’re doing great.” For some reason that has always helped me. I think him just not preaching or telling me how HE does it, and just acknowledging it’s hard was really helpful.
I'm maintaining and need to be a bit careful over the next few weeks - have floated 2.5lb up within my maintenance range so still maintaining but would be happy to float down again!
Today I'm traveling for work after lunch - I know, I know, bank holiday, but I can't get where I need to be without leaving today!
Breakfast, which I've just had: avocado on wholemeal toast, poached egg.
Lunch: homemade hazelnut coleslaw; pearl barley and lentil salad; green salad with olive oil dressing.
Dinner: out with colleagues when I get to my destination - menu looks v nice, I'm going to have a beet and goats cheese salad starter and a fishy main. A glass of white wine probably.
Thanks for hosting dazzle. Glad you've found a method that works for you!
For me, it's meatless-Monday today, so my menu is:
Breakfast: Two eggs on toast, tea with milk, water - 270 kcal
Lunch: Tomato soup, cheese, cucumber and carrots with cream cheese, pineapple, water - 607 kcal
Dinner: Veggie burger, sautéed kale, onion rings, curly fries, red wine, two squares of dark chocolate, water - 1099 kcal
Snacks: Herbal tea
Total calories: 1976 kcal
Target range: 1823 - 2344 kcal
Exercise: Honestly, probably not a whole lot today. I ran my first 10K yesterday, and now my legs are in revolt, so it's probably going to be a day to try to recover.
I would love to use a sauna, but I don't know which gyms around me would have one. Also, I'm feeling spectacularly lazy today. Lol! But the warm bath is a great idea! I did ice my knees a bit, but I think a bath would help the muscles.
I'm still on 16:8 keto induction, a week in. I've lost an inch all over and 1lb in weight. My face definitely looks slimmer and I feel lighter. I realise now how bloated I was before.
Anyhow, my food for today is:
b: coffee with cream
l: omelette with feta, salad, loads of red cabbage sauteed in butter with onions
d: cauliflower mushroom risotto - got that from diet doctor. Spring greens sauteed in butter.
cocoa and cream
When I am bored, eating this way is a challenge. When I am busy and doing the things I love, I don't even think about food. So, I know I need to work on the emotional aspects of eating as well as the physical sugar addiction I reckon I've got.
I'm finding not eating til lunch time very difficult. By 10:30 I am starving. It's easier if I have a lie in 😊
Maybe yeah. What ends up happening is I eat at around 12, go out and do stuff then don't end up getting round to eating til about 6.30. It's quite a long time between eating. I spent most of the day today being unbearably hungry, but I think it might have been all the exercise I did yesterday. Wasn't hungry yesterday though, actually ended up not quite finishing my dinner. Oh its strange.
Oh my days, looking for my sanity. Anyone seen it? 🤪
Total loss a very slow, and feeling slower! 10.25lbs oh lordy!
At a dodgy age (56) and hormones playing havoc I have hadan awful week emotionally! Resisted and resisted but, eventually went and sobbed all over my GP who I last saw 18 months ago for the same problems!
I did say if she said:
Lose weight
Exercise more
Drink herbal tea
Reduce alcohol
Don't smoke
Eat more fruit & veg.
Improve sleep quality
That I may actually want to punch her! (I wouldn't honest!)
But, my God I am absolutely at the end of my tether, once again!
So.......
Referred to Gynae Specialist (oh joy!)
And referred for a scan (perhaps its triplets and this will account for my weight problem?)
Prescribed HRT patches (perhaps I should place it over my mouth, to stop me eating!)
Honestly if I didn't laugh I would cry, oh yeah I do that alot anyway!
Wish me luck (and my poor husband!) I have no clue how I feel day to day, so he has no chance, bless!
I am 53 and yes I can relate to this. On the Daily Diary people post their food and exercise plans as well as a bit of what is going on in their life. I would recommend trying to plan every day for a week, if you are not too busy, and see if it helps. You are more likely to stick to a meal plan. The members are really supportive and lovely. They might suggest swaps to a plan, something that has worked for them. Whilst you would come up with what suits you for healthy eating, I would have a read through some of what other people are eating for ideas. That helped me twelve weeks ago when I didn't have a clue where to start. Hope you get on well with the HRT, you cannot get two paracetamol out of my doctor, probably a bit unfair but it feels that way sometimes! Chamomile and peppermint tea are my favourites, they say green tea is good for weight loss, but it's not my bag. Keep posting, you made me smile and good luck, my second stone is coming off a bit easier than the first, so hang in there.
Was starting to develop health problems, so this feels a bit of a last chance salloon for me and it has been great. Have reduced carbs slowly and because I have done so many low fat diets, have been very slow to increase healthy fats. I look forward to eating.
Oh poor you! I’m not sure how to advise as my menopause isn’t too bad so far (I’m 54 and I think nearly done with it now, last period 8 months ago). Both my mum’s and my grandma’s was terrible, my mum’s physically (horrendous hot flashes and weight gain) my grandma’s emotionally, my mum tells me. Here’s what I did differently from them: 1. Take supplements - evening primrose and Menopace Night; 2. upped the exercise- swimming, walking, Pilates; 3. cut down massively on booze, although I was well into menopausal symptoms before I did that, that was more for weight loss. Who knows if any of that works? I might have got a gene for Less Terrible Menopause from my dad’s mum or something! I do know lots of people for whom exercise seemed to help though. But...you’ve lost over 10lb which is great even if it was slow! Congratulations on posting and not giving up!!
Yes you're right about the exercise, I always feel better after a gym & swim session. I try for 3 times a week plus walks! I'm in Peri-menopause apparently! Oh joy! 😲
Hi Dazzle. This is my first day on here so I am just learning the ropes. I’m doing the 12 week nhs plan to get myself motivated and losing again after a rough year or so.
Today I threw out the rubbish food in my cupboards and did a healthy shop.
My breakfast was yoghurt with fruit
Lunch was a homemade pizza on a wrap, with mozzarella, ham, mushrooms and onions (I have a photo but it doesn’t look like I can post it.) Rainbow coloured and so tasty!
Tonight is turkey mince meatballs with a jacket potato, and salad.
That all comes to about 1100 calories and seems enough, but I’ll have some more fruit and a curly wurly with a cuppa later!
Your homemade pizza sounds really nice! It's the sort of thing I like to do. I did make one a few days ago using a mini plain naan bread using the same ingredients. The baked potato and meatballs I will have to try as well.
I'm also having a 5Star chocolate bar later with a coffee and still within calorie allowance.
Good luck!
Hi dazzle, thanks for hosting today's daily diary. My plan for tomorrow is this:-
Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.
Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.
x 
Daily Diary for Friday June 16th
