I'm averaging 1374 calories per day (Fat 47g, Carbs 190g, Protein 49g) at the moment to lose weight. Is the ratio right?

[Tabytha]

I am working at shifting between 1lb-2lbs per week so I'm assuming a reduction in my saturated fat intake is good but ..... help!!!!!

Any "must have foods"? Or ideal recipes?

[geemel79]

there are pi charts available that show you the ratio of whats healthy but im sure the protein is meant to be the higher of the three, im using myfitness app and it does all the calculations for me and tells me how many of each i should have per day and calculates is as i go and if ive overdone the carbs i can just change my evening meal to suit

[TheEditor]

Protein is definitely not meant to be the higher of the three.

Your meals should be composed of:

-Plenty of fruit and vegetables

-Plenty of potatoes, bread, rice, pasta and other starchy foods

-Some milk and dairy food

-Some meat, fish, eggs, beans and other non-dairy sources of protein

-Just a small amount of foods and drinks high in fat and/or sugar

Find out more about how to get a balanced diet here:

nhs.uk/Livewell/Goodfood/Pa...

Here's a great source of calorie-counted recipes:

nhs.uk/Tools/Pages/Change4L...

Are you following the NHS approved free 12 week weight loss plan?

Download it here: nhs.uk/Tools/Pages/Losing-w...

[Tabytha in reply to TheEditor]

Thanks for the link to the recipes

[Hidden]

Hi Tabytha,

Without getting into huge amounts of decimal places about things - it IS important, especially when reducing weight, to have the full range of nutrition in your food intake.

Some very good stuff about that on the NHSChoices pages, e.g. the eatwell plate -

nhs.uk/Livewell/Goodfood/Pa...

And remember the "full range of nutrition" includes the vitamins, minerals, EHA's etc.

So - to bang the drum I usually do on this subject - remember the fish!

[Tabytha]

Hi Doikosp,

I love fish! I've already had a yummy home made fish pie (hake, plaice & cod) and mackerel on my jacket spud this week and will have had salmon & possibly tuna by the weekend Lol!

I suppose what's concerning me at the moment (day 3 of week 1 on the 12week plan) to get 5 a day fruit & veg, a good balanced diet with all the vitamins, minerals, etc. can this be done on 1400kcals a day? Or am I looking too closely, will it all balance it out over the week?

x

[Hidden]

Hi Tabytha,

It can actually be done on somewhat less calories a day than that and without 'supplements' too.

The key to getting your nutrition in is to vary your food as much as possible, the advice on the NHSChoices pages about nutrition and the eatwell plate is good. Just vary your food away from high calorie and fat-laden food and over-sized portions.

Try to avoid not eating any particular type of food completely. You can even eat quite high calorie foods as long as you only do it occasionally and you only eat very small amounts of it.

Fruit and veg, in the main, are the friend of the dieter and no it doesn't always have to be fresh, it could be frozen or canned. But not drowned in a rich sugar-laden syrup, smothered with cream or with a calorie rich sauce over it. Spice is also the friend of the dieter. For one thing it can stop a meal being bland.

A huge amount of it is in the planning, which starts with what you buy when out shopping. And another huge amount is in how you prepare food.

Like fried eggs and bacon for breakfast? Then fry the bacon with the fat trimmed off (or maybe swap it for turkey rashers) with a squirt of one of those spray things, instead of using whatever fat/oil you used to use and then poach or scramble the eggs. Want some beans with that? Then half a can of lite-style beans (read the labels in the supermarkets - some of their own brands are quite low in calories). Those sorts of changes really make a difference to the number of calories you take in during a day. But you're still getting in all the nutrients you would have done otherwise.

Like strawberries and cream? Dump the cream and use zero-fat yoghurt and just the tiniest squirt of a bit of runny honey. Grate a couple of grams of chocolate bar onto it too, if you like.

Good luck.