I'm averaging 1374 calories per day (F... - Weight Loss Support

Weight Loss Support

115,043 members61,283 posts

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

Tabytha profile image
6 Replies

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?

Written by
Tabytha profile image
Tabytha
To view profiles and participate in discussions please or .
6 Replies
geemel79 profile image
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 profile image
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 profile image
Tabytha in reply toTheEditor

Thanks for the link to the recipes :)

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 profile image
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

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.

Not what you're looking for?

You may also like...

5 weeks ago I started the NHS 12 week diet programme counting calories of 1400 per day. At the same time I started the Couch to 5K podcasts

I'm starting week 6 and I seem to have plateaued in my weight loss. What am I doing wrong? My...
Chadders20 profile image

Hi, I'm new to the 12 week plan and I'm confused about logging calories. My target is 1400 a day but I'm not sure if you log exercise cals?

For example, if I ate 1700 cals in 1 day but I did exercise and burnt 300 cals would I log my daily...
Riggers14 profile image

Moderation team

See all
TheTabbyCat profile image
TheTabbyCatAdministrator
TeamAdmin profile image
TeamAdminAdministrator
BridgeGirl profile image
BridgeGirlAdministrator

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.