Weight loss accountability/support 2022 edition

True but I’ve been skipping breakfast and eating portion controlled lunch and regular dinner with the fam. I am way under calories so need to adjust up a bit . I think some kind of healthy evening snack would help as I’ve never been a breakfast guy.

For those of you doing calorie counting (which is oh so very fun...), do you want to share meal plans / recipes? That's the bit that I find most challenging / draining.

Ideally, I would like to keep my diet pretty much the same as I would want long term, to make maintenance easier. Albeit with less of the high calorie density foods that have that magic moreish combo of fats, and sugary carbs (and salt) - see above, vis. brioche.

The 500 calorie meal thing seems like it could work for me (for the time being at least)

Lunch for last two days has been a tin of tuna, two tomatoes, half and avocado and 2 boiled eggs. Surprisingly good.

Today's lunch was leftovers

2 corn tortilla -50 kcal each
2 slices provolone - 50 kcal each
100g skinless chicken drumstick - 190 kcal
60g red pepper - 24 kcal
150g mushrooms - 23 kcal
1 tsp harissa - 40 kcal (finger in the air guess, as it's homemade and I can't remember what went into it)

Cooked down the mushrooms & peppers (no oil needed), then shredded the chicken and mixed in with the harissa. Cheese on top & under the grill.

477 kcal in total

That sounds pretty good

Breakfast: porridge with milk and honey (roughly 250 cals)
Lunch: soup with slice of wholemeal bread (roughly 300 cals unless you’re eating lard soup)
Morning and afternoon snack: veg or fruit (100 cals tops)
Leaves about 950 cals for dinner: more than enough to give you plenty of room to have a nice satisfying dinner or to have something light and a beer or pudding.

Long run I will probably add a sandwich to lunch when I’m looking to maintain weight rather than lose it. I was having a sarnie for lunch every day but found soup allows for a lot more variety.

Have managed the above for approx 6 months without feeling majorly dissatisfied (with days where I just fuck it off and eat a load of BBQ and drink shit loads of beer, obviously) so feel like it’s probably sustainable.

12 ikea meatballs - 456kcals
Not actually a joke.
Fridge of nothing that inspired, the alternative being some kind of delivery.
Add 2-300g of various veg, and a quick and easy pan fried red onions, to make it just over 500kcal.

High fat, but fine if aiming for low carb, as you need calories from somewhere.

I would personally up the protein content quite a bit, especially if you’re on 1500/1600 calories and you’re being active.

Looks like only 25g of protein outside of dinner.

It’s a contested view, but I would have much more % of protein in a low calorie diet to reduce the muscle loss that may/will occur as you lose weight.

Referring to bodybuilder weight cuts, which aims to lose excess fat while preserving as much muscle as possible. (Using cyclic ketogenic diets, low carb diets etc).

Nice - That's quite an easy one to prep & would freeze / reheat well too.

Damn I am hungry today....I don't think its a coincidence that its a day I'm not doing any exercise.

Just sat, thinking how hungry I am.

So my big cheat is Shikataki noodles/pasta (made form konjac root). They are crazy filling and come in at 9 calories per 100grams!

They make a great base for most of my meals in combo with lots of veg and some pulses (butter beans, chickpeas) etc. Massive bowl of that gets me to about 250 calories.

I am vegan, so protein is a bit of juggle.

lots of veg and some pulses

u can then also monetise the subsequent output

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Haha luckily after 20 odd years of being vegan my stomach can deal with them!

Is there a brand you would suggest? Had never heard of these until now.

They are crazy things, not exactly fine dining stuff, but does trick you into thinking you’re eating pasta/noodles.

If you make a stir fry, and reducing carbs, it feels really underwhelming when you have something that doesn’t look like noodles or rice with it.

Make sure you rinse the noodles, and ignore the initial fishy smell.

Cross post from the other thread

I’ve unfortunately added weight at the same time as losing muscle. Not a great combo but I have a decent excuse of becoming a father, a nasty cold (not covid but maybe it was) and then the holiday season. As such I’m up to 84kg. Not enough exercise but mostly unhealthy eating and drinking have been the cause.

Plan is to get down to 80kg by end of Jan and then down to 78kg in Feb but at the same time build muscle back

So weight + BF% is what I’ll be tracking.
After first week I’ve dropped 1.5kg to 82.5kg

Drink a pint of water, that will help!

Other basic larder meals include:

Whole tin of baked beans, thick slice of wholemeal toast, 25g of grated cheddar - 525kcals
'Spanish' omelette - 3 large eggs, 200g potato, 100g onion + oil/butter - 500kcals ish
Spinach and Lentil dhal - take it easy on the ghee/fat - sub 500kcals for a large portion
Bibimbap - take it easy on the sesame oil and fatty beef and more veggies, reduce the rice - should be around 500-600kcals.

115kcals in a small glass of red wine.
Helpfully, it seems to suppress my appetite, and also helps signal the end of a meal.

Doesn't tend to trigger any kebab cravings either.

Yeah that’s the trick - wash them for ages! When you open them they are pretty stinky

I learnt about them from reading about Lukaku (footballer) ate to lose weight.

I actually have grown to like them - you just can’t think of them as a direct replacement for pasta/noodles - otherwise you will defo be disappointed

You can get them in supermarkets -SlimPasta I think it’s called.

You can also find them in health food places - I get unbranded ones online, but over in Sweden so not much help for you.

I’m pretty routinely knocking on the door of 80g of protein a day. Seems sufficient to me. I’m not that active - if I’m lucky I’m getting in one bike ride a week, otherwise it’s WFH and childcare. It’s not like there was a huge amount of muscle to preserve in the first place.

They sell konjak noods on MyProtein

You can find them on Amazon too, different shapes to suit.

I find that they are more palatable when them are thin/noodle/spaghetti shaped.
The penne or other pasta shaped ones are a bit too thick and further away from the real thing.

Having gone up to 14 stone 1lb over Xmas it turns out just stopping force feeding myself continually so food was no longer on a one-in/one-out basis and returning to regular turbo and Mtb rides I am already 3lbs lighter. 2 more to go and I am back to pre Xmas weight.

However according to my scales I had gone up 1% body fat in the Xmas break and that hasn’t changed since Christmas. I don’t believe the body fat number but I consider it to be useful guide to am I becoming more or less like a pork scratching.

I am in Sweden! Post the link please