Help......apps not reqd!

[face2face]

Help! I need a simple, calorie food and drink list ,end of !

Please...

[BridgeGirl Administrator 2 stone]

Hello and welcome, face2face 😊

I recommend this simple, straightforward plan with no need to count calories or anything else phcuk.org/wp-content/upload...

You'll find all the information you need about the forum in our Pinned Posts healthunlocked.com/nhsweigh... including a Welcome message. A good place to start is by joining a weekly weigh in on the day of your choice, and using the Daily Diary, where members share their meal plans.

This gives you a tour of the forum healthunlocked.com/?tour=true and, along with Pinned Posts, will show you how things work. I hope you'll become an active member and we will see you joining in around the forum 😊

PS the app doesn’t give access to all parts of the forum so we advise everyone to get rid of the app and log on to the full website using the browser on their phone

[slipstick Maintainer 2st 7lbs]

There are many thousands of foods and drinks so you're not going to find a simple list that contains everything. uncledavesenterprise.com/fi... has a list of quite few foods. Other than that there are books you can buy that are more comprehensive but be careful because many of then haven't been updated for quite a while. I guess that's probably because these days most people are using apps or Google.

[Hidden]

I second BridgeGirl 's recommendation to follow the advice in her first link about eating whole, unprocessed foods at least for the bulk of your diet. I am not sure how you do things at the moment, maybe you already do this! It's a good place to start your approach to healthier eating and weight loss.

If you do want to learn about calories, the NHS has a calorie tracker, you just enter the food:

nhs.uk/live-well/healthy-we...

[Eryl Visitor in reply to Hidden]

But the problem isn't calories, but carbohydrates. Carbohydrates raise insulin which triggers de novo lipogenesis (the process which results in fat storage).

[BridgeGirl Administrator 2 stone in reply to Eryl]

That's what is addressed in the eating plan I suggested

[TheAwfulToad Visitor in reply to Hidden]

Another +1 to that. Wholesome, minimally-processed food should be the baseline. A lot of people approach "dieting" by assuming they can just carry on eating what they've eaten for years (ie., the things that made them fat) ... except eating less.

This doesn't work.

face2face : unfortunately it's going to be a steep learning curve, with a whole load of new recipes to learn, and you'll probably have to "train" yourself to enjoy new flavours. But it'll be well worth it!

If you want a no-nonsense guide as to what to eat and what to avoid, I can thoroughly recommend the visual guides on dietdoctor.com. It really couldn't be any easier. In particular, there's no need to count or measure anything. You just eat when you're hungry and stop when you're full.

[Eryl Visitor]

You'll make a huge difference by avoiding sugar (and foods made with sugar) wheat and fruit juice, so cakes and biscuits are out for a start.

[slipstick Maintainer 2st 7lbs]

Sometimes it's like an evangelical meeting round here. Ask a simple diet-related question and you don't get much in the way of answers just people telling you that you should be asking a different question. You've got to laugh.

[SofaJockey in reply to slipstick]

I struggle to see how several people sharing some helpful science-based advice has anything in common with an evangelical meeting.

The OP asked for a simple food and drink list.

By common consensus, a successful one was shared: phcuk.org/wp-content/upload...

(I would have suggested the same one)

😄

[slipstick Maintainer 2st 7lbs in reply to SofaJockey]

The OP asked for a CALORIE food and drink list. If you can see any calorie information at that link you have better eyesight than me. Personally I like that Real Food pdf even if the Real/Fake terminology is a bit OTT but then I'm not looking for a calorie list.

[SofaJockey in reply to slipstick]

Your point is fair. 😊

Though as the OP asked for a 'simple' list, I would have thought that fulfilling both 'simple' and 'calories' would have been a fruitless task (actually to be exact it would have contained a good deal of fruit). 😄

I guess most responders were just jumping ahead and providing what would actually help rather than getting side-tracked with the 'calories' business.

I guess many people turn up on this forum expecting to find more support for 'calorie counting' than can usually be found here, for reasons that I think has been well discussed. 😊

[N-o-r-d-i Maintainer 64kg in reply to SofaJockey]

I personally do count calories and use MyFitnessPal for that.

I don’t believe that ‘a calorie is a calorie’ and I don’t believe that calorie counting on its own is a way to lose weight. I simply know that over many many years I’ve accumulated so much experience of overeating + emotional eating + comfort eating, and then periods of eating only very little or even meal replacements - after all that my understanding of portions is screwed, also screwed is my perception of feeling hungry and full. I think I will need quite a few years to attempt to restore that reliably. Until then I’ll do my best to stick to calorie counting 😊

[Flo-jo in reply to N-o-r-d-i]

I agree with you, I would continue doing what you are doing, you have lost 45kg, it clearly works for you and that is all that matters.

[Flo-jo in reply to Flo-jo]

Amazing loss forgot to say that😊

[N-o-r-d-i Maintainer 64kg in reply to Flo-jo]

I keep adding things, I started with simply recording what I eat and how much and weighing myself weekly -in order to stop burying my head in the sand; then I started to mainly keep to calorie limit, then started looking at macronutrients, somewhat reduced carbs and increased healthy fats, then started monitoring fibre intake, now introduced intermittent fasting, so yes, a lot 😊 turned into some sort of a project for me. But I carry on with what I originally started - recording food daily and weighing myself weekly. Seems to be working well enough at the moment 😊

[Flo-jo in reply to N-o-r-d-i]

Very interesting and so glad it is working for you, sounds ideal for you. I have dramatically reduced carbs but not entirely, I don’t weigh foods but just keep an eye on what I am eating. I only weigh myself once a month as I have a lot to loose and don’t want to see the scales go up and down so will just see what I weigh in four weeks time. I’ve lost 1 stone in four weeks and I am happy with that. I know weight will slow now but any loss is a good loss. WELL DONE on such a great achievement.😊

[N-o-r-d-i Maintainer 64kg in reply to Flo-jo]

A stone in four weeks is brilliant! Well done to you as well!

[Flo-jo in reply to N-o-r-d-i]

Thank you, I am pleased, I have a way to go and lots of learning on the way. I will be reading lots as one sometimes has to tweak what they are doing, just like you have. 😊

[N-o-r-d-i Maintainer 64kg in reply to Flo-jo]

We need to concentrate on health and on figuring out a lifestyle that is possible to maintain long term. The number on the scales is only an indication 😊

[Flo-jo in reply to N-o-r-d-i]

Yes I totally agree, I am just trying to do the best I can at this moment in time that fits my life style. Just getting back into walking and enjoying that. Trying to eat healthily and drinking water and seeing what happens over time. No quick fix just a steady see what happens!

[Flo-jo in reply to N-o-r-d-i]

Intermittent fasting, what does that entail?

[N-o-r-d-i Maintainer 64kg in reply to Flo-jo]

It refers to the pattern of eating , meaning when you eat and when you don’t. It is meant to help regulate the functioning of insulin and other hormones.

There are different protocols, I’m currently doing the so called 16:8, which means I don’t eat anything for 16 hours and consume my daily intake of food during the 8 hour window. I have never been a breakfast person and I get back from work at around 7pm, so my natural eating window falls between 12 noon and 8 pm. I don’t eat at any other time, just drink water or coffee, or tea (with no milk, no sugar). I have to say that I unexpectedly lost quite a bit over the last couple of weeks. Will see what the scales tell me tomorrow 😊

[Flo-jo in reply to N-o-r-d-i]

Oh wow, that’s not as bad as I was imagining, it sounds quite do able, I may look at this route if I get stuck. Thank you so much for the explanation, very informative and interesting. 😊

[BridgeGirl Administrator 2 stone in reply to Flo-jo]

For me, an eating pattern evolved naturally once I was eating lchf. I never set out for specific "fasting" hours. I gradually realised I wasn't hungry in the morning so I stopped bothering with breakfast. I usually have a couple of coffees with cream in the morning, then have meals around 1-2 and 7-8, depending on when my tummy tells me

[Flo-jo in reply to BridgeGirl]

😊sounds like you are doing very well too, it all sounds very interesting, I shall continue to educate myself.

[Flo-jo in reply to N-o-r-d-i]

Good luck with the scales tomorrow 👍

[SofaJockey in reply to Flo-jo]

I operate a similar pattern to N-o-r-d-i , except I do like breakfast, so mine is 14:10 (10.00am breakfast to 8.00pm dinner). The huge advantage I find is that it discourages late night snacking.

[Flo-jo in reply to SofaJockey]

That’s really interesting, I eat between 9-5 naturally and haven’t snacked thus far in the evening. 😊

[SofaJockey in reply to Flo-jo]

In which case you are following 16:8 anyway. 😄

[Flo-jo in reply to SofaJockey]

I guess I am, I hadn’t even thought about it😁

[N-o-r-d-i Maintainer 64kg in reply to Flo-jo]

Little did you know that you are doing intermittent fasting as well 😂 next time you are tempted for a snack in the evening, all you need to do is to remind yourself that it’s not your eating window and postpone it till the morning 😉

[Flo-jo in reply to N-o-r-d-i]

I have had one wobble in the last four weeks, not hunger at all, just boredom, I might get into crocheting in the evening. I taught myself a couple of years ago, by utube, only squares 😁I dropped the crochet hook down the sink, never told my husband. Perhaps I’ll treat myself to some new ones, as a little reward.

[N-o-r-d-i Maintainer 64kg in reply to Flo-jo]

Your husband is not on the forum, I take it 😂

[Flo-jo in reply to N-o-r-d-i]

Nooo, can barely find him in the house, let alone online. 😁

[Flo-jo in reply to SofaJockey]

The reason I believe people turn up with calories in mind is that they have simply checked their bmi on the nhs web site and then given an amount of calories to eat to loose 1-2 lb a week. They aren’t told at the bottom to eat low carb high fat. I guess it’s a starting point and we all need that, we all in the end have to find what ever suits us and hopefully get support no matter what we decide. Not sure where I sit yet, other then on the side lines, half in half out. 😊

[1vern0n in reply to Flo-jo]

Hi Flo-jo, I used the NHS BMI guide and counted 1400 calories , however after 4 months I had only lost 4Lbs! That was not acceptable to me and because of my restricted ability to exercise aerobically I then moved on to Michael Mosely 800 calories with 18/6 fast which suits my lifestyle. This so far is much better for me and am feeling more positive and motivated. So yes, it may take a bit of time and effort to find a plan to sustain longterm but keep trying. Good luck.

[Flo-jo in reply to 1vern0n]

I personally could not live off 800 calories, I would be starving, it doesn’t seem many calories, but that’s just my personal opinion. Perhaps you have an under-active thyroid, have you considered getting your thyroid checked, just a suggestion. I wish you lots of luck on your journey and hope you are successful what ever you decide.

[1vern0n in reply to Flo-jo]

I think my under active body may be the cause! Joking apart I had thought of questioning my thyroid with my GP but because I speak with him to try and resolve other health issues I don't want to bombard him with others , especially in these Covid times. Meanwhile, I shall persevere....

[Flo-jo in reply to 1vern0n]

Yes I understand your reluctance, our doctors isn’t doing face to face appointments it’s by telephone or video link, perhaps they see you if they feel it necessary. Perhaps you could speak to a nurse she surely could arrange a blood test for thyroid. I understand though if you don’t actually want to go in person to have a blood test, I wouldn’t want to go either, more covid rather then having a blood test 😁 I wish you good luck in your quest for a slimmer you! 🤞🏻

[1vern0n in reply to Flo-jo]

I'll take that suggestion onboard and probably follow it up when there is not such a demand on the surgery staff ( hopefully in the near future). In the meantime I read about cauliflower mash. I absolutely love mashed potatoes and gave it a try. Gorgeous! And good luck to you too. May your wobbles be small ones! 😁

[Flo-jo in reply to 1vern0n]

I don’t blame you, I wouldn’t go yet either but some people feel differently, cauliflower mash sounds nice, I hope my wobbles will be small too, and hope you do well and meet your goals.

[PandQs Maintainer 3st 7lbs in reply to slipstick]

I came here a couple of years and 3.5 stone ago, looking for help and support for my calorie counting, low fat diet of repeated choice over decades. Personally I'm really very glad that someone told me to investigate and rethink why that approach had continually failed me. I'm not laughing at the idea of trying to help others, and I'm certainly happier in my own life. Keep an open mind. I do though admit, than when I realised how well the new approach was working for me, I wish I'd been better informed years ago, and for a while I did feel quite evangelical about wanting to tell others. If people want to listen they will do, others will carry on as before.

[Lesley1234567]

My simple rule is if it has gone through a manufacturing process then its best to leave alone. For sure it will have had something added and it won’t have been added because its good for you but only to make it as moorish as possible so you keep going back for more.

As you will see from LCHF you will discover good sources of fat are actually good and low fat with all its additives well it speaks for itself, did you lose weight and keep it off by eating low fat everything.

This site is very interesting and there are many opinions at the end of the day we are all different and you have to find what will suit you and your lifestyle.

I would definitely give the LCHF a chance, there are many recipes to replace the carbohydrates such as bread, but as I am not a great cook it’s easier for me just not to eat bread.

You may think how can you live without bread, it’s easy once you stop eating it. I don’t know what the attraction of it was. To put something savoury such as ham and pickle between two slices of bread is now the worst thing I could do 😂😂

Good luck with it and keep posting everyone here is very informative. BridgeGirl has already given you some good pointers.

[ID23]

The app MyFitnessPal - add the food/amount and it will tell you the calories. You can also scan barcodes with it and it will add the calories to your daily total.

[jeffsgirl]

I use the "lose it" application. It's free but they do ask you all the time if you want to upgrade it for a small fee. I just stick with the free app

[IndigoBlue61 in reply to jeffsgirl]

Hello jeffsgirl amd welcome to the forum 😊

If you haven’t already then please read the Welcome Message in Pinned Posts here healthunlocked.com/nhsweigh... Please read it carefully so you can find all the information you need to find your way around the forum.

As a peer to peer support group we rely totally upon mutual encouragement. Nothing beats joining in, reading posts and replying to others. Our Group Weigh-in and the Daily Diary are probably the best places to start

Best wishes

Indigo 😊