Zue Diary

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@Zuerey

Meals (this is just mine proposition, you can eat whatever you like but I think those are good options for making you start to lose your weight in a healthy way)
I gave the number of products just from my experience - I did not calculate them, although I know that this quantity is very close in calories to your daily demand.
If it turns out differently in your calculations in the application, you can change it so that it matches the calories I calculated per day (2524 kcal) for you.


I don’t see any vegetables in your diet. Please try to eat vegetables in at least 4 meals in your day.

Breakfast:
1. Omelet: 3 medium eggs, about 40 g of oats, big tomato or any vegetable, spices: f.ex. pepper, basil
2. Salad:
any baked fish 100 g, quinoa, ½ of red pepper, ½ of cucumber, green parsley, avocado 50 g, 1,5 tablespoon of olive oil or any healthy oil (don’t heat), spices

Second meal (snacks):
1. Banana/pineapple 100 g, avocado 30 g, white cheese 70 g
2. Mango/ passion fruit/ papaya 120 g, any nuts 20 g, 1 raw big carrot

Third meal:
1. Boiled green peas 150 g, baked sweet potatoes 200 g, baked meat 120 g, 1,5 tablespoon of any oil (add oil to finished meal- don’t heat it)
2. Boiled/ baked/raw vegetables 150 g(your choice) - if carrot or beetroot- small dosages and always with green vegetables, brown rice or any groats 50 g, baked/boiled meat 120 g, 1,5 tablespoon of any oil (add oil to finished meal- don’t heat it)

Fourth meal:
1. Dagaa 100 g of fish, make the sauce only from vegetables; brown rice 40 g; 1 tablespoon of any oil (add oil to finished meal- don’t heat it)
2. sandwich:
white cheese 120 g, wholegrain bread 70 g; real butter at least 80% of fat - 10 g; any vegetables 150 g

Fifth meal
1. vegetable soup with vegetables and legumes (like tomato soup with lentils. Try to find some recipes on the internet)


That is it. I think you should keep it for 1 month and we will see your results :)
Weight yourself tomorrow before breakfast and then after 1 month also before your breakfast (don’t weigh yourself oftener than once a month)

Let me know if you have any questions!
:seeya::beating:
 
Using the Katch-McArdle Formula

BMR 1618
TEF 162
TDEE 1780 (Sedentary)
TDEE 1994 (Walking)

While breast feeding you would normally use between 200 and 500 extra calories per day
With a bodyfat % over 50% you will not need to eat extra as your bub is not totally
relient on your milk supply at 15 months. (My daughter is a bit older than this)

Calorie intake should be a little lower than your Estimated TDEE, usually around 500 cal
reduction is a good starting number so your starting target would be 1494 calories.

Just remember these are always going to be estimates unless measured in a lab, so will need adjustment over time
to eventually achieve the correct intake for you as an individual.

In those calories you need to meet basic nutritional needs

Protein - 58 grams + an extra 20 due to breastfeeding
Fat - A minimum of 20% of calories should come fat to ensure you are
getting all of the fat soluble nutrients your body needs
Carbs - While carbohydrate is technically a non-essential nutrient, you will like want a good portion
of your calories to come from carb rich foods as it makes it easier to meet nutritional targets.
Harper AE. Defining the essentiality of nutrients. In: Shils MD, Olson JA, Shihe M, Ross AC, eds. Modern nutrition in health and disease. 9th ed. Boston: William and Wilkins, 1999:3–10


Iodine (Fish and other seafood are good for Iodine) and vitamin B12 (fish, meat, poultry, eggs, milk, and milk products)
are important while breastfeeding to be passed through your milk to your baby.

Water intake timing is not particularly important overall, however a large glass of water 30 minutes prior to a meal has
a significant impact on calorie intake "Meal energy intake was significantly less in the water preload condition as compared with the no-preload condition"
Water Consumption Reduces Energy Intake at a Breakfast Meal in Obese Older Adults

Stay well hydrated for your babies milk supply.

Metabolism - eating lots of small meals to boost metabolism is a diet myth, eating this way will spike insulin more often
making it easier to store bodyfat.

Intermittent fasting is a good option and improves insulin sensitivity, this means the body needs to produce less insulin and
makes losing fat easier. There are several members here that follow a few different Intermittent fasting protocols.

As far as food selection goes, cut out the cakes and look at adding more nutritious less processed foods in their place.
 
Wao i dont know what to say @FoodC ever since i started my weight lose journey your the first person.to break things the way you.have just done. As from tomorrow will try my best to eat a balance diet at the spefied time and keep not of all that you have listed down. This sounds more professional than what we usually get from the crush diets. I will.be patient while i wait for the results your really God sent. Thanks a million time and be blessed
 
Trusylver said:
Using the Katch-McArdle Formula

BMR 1618
TEF 162
TDEE 1780 (Sedentary)
TDEE 1994 (Walking)

While breast feeding you would normally use between 200 and 500 extracalories per day
With a bodyfat % over 50% you will not need to eat extra as your bub is not totally
relient on your milk supply at 15 months. (My Daughter is a bit older than this)

Calorie intake should be a little lower than than your Estimated TDEE, usually around 500 cal
reduction is a good starting number so your starting target would be 1494 calories.

Just remember these are always going to be estimates unless measured in a lab, so will need adjustment over time
to eventually achieve the correct intake for you as an individual.

In those calories you need to meet basic nutritional needs

Protein - 58 grams + an extra 20 due to breastfeeding
Fat - A minimum of 20% of calories should come fat to ensure you are
getting all of the fat soluble nutrients your body needs
Carbs - While carbohydrate is technically a non essential nutrient, you will like want a good portion
of your calories to come from carb rich foods as it makes it easier to meet nutritional targets.
Harper AE. Defining the essentiality of nutrients. In: Shils MD, Olson JA, Shihe M, Ross AC, eds. Modern nutrition in health and disease. 9th ed. Boston: William and Wilkins, 1999:3–10


Iodine (Fish and other seafood are good for Iodine) and vitamin B12 (fish, meat, poultry, eggs, milk, and milk products)
are important while breastfeeding to be passed through your milk to your baby.

Water intake timing is not particularly important overall, however a large glass of water 30 minute prior to a meal has
a significant impact on calorie intake "Meal energy intake was significantly less in the water preload condition as compared with the no-preload condition"
Water Consumption Reduces Energy Intake at a Breakfast Meal in Obese Older Adults

Stay well hydrated for your your babies milk supply.

Metabolism - eating lots of small meals to boost metabolism is a diet myth, eating this way will spike insulin more often
making it easier to store bodyfat.

Intermittent fasting is a good option and improves insulin sensitivity, this means the body needs to produce less insulin and
makes loosing fat easier. There are several members here that follow a few different Intermittent fasting protocols.

As far as food selection goes, cut out the cakes and look at adding more nutritious less processed foods in their place.
Click to expand...
@ Trusylver am so happy that i cant express myself how you people are willing to help this overweight mama i will follow your advices to the later. Thanks so much
 
@Zuerey My pleasure!
Don't forget to drink water or tea without sugar about 3l per day by small sips. (the amount of water will go down when your weight will go down)
Let me know later how you're doing :Angel_anim:
 
Zuerey, you will find that most people in here are helpful, Trusylver is very well qualified & knowledgeable. That was a great post, Tru!
 
FoodC said:
Hello @Zuerey :waving:
How are you?
Click to expand...
Hi @FoodC am doing quite good i have been able to cut 2kgs ever since i started watching what i eat and avoiding junk food. I know it will be along process but with determination i will get there. Thanks once again for dragging me back to this platform and your willingness to help
 
Zuerey said:
am doing quite good i have been able to cut 2kgs ever since i started watching what i eat and avoiding junk food.
Click to expand...
Congratulations on losing 2 kgs, that is a great start! I try not to think of it as a long process so much as a more permanent lifestyle change.

Keep up the good work!
 
:iagree: Yes, two kilos is a really good start, and cutting out junk food makes sense - who wants to put junk into their body anyway?
 
@Zuerey that is awesome! :D
Hopefully, you feel good!
Let us know if you will have any issues or you'll feel lack of motivation.
 
Zue are you there? :seeya: I would like to know how you feel and how everything goes. I dont know why but I have feeling that there is something not okay. :grouphug:
 
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