what can I change (diet)

Carl31

thunderbird wrote: »

A lot of current thinking (or at least bits I keep reading about!) say that low fat versions are worse for weight gain (and general health). For instance, full fat, sugar-free yogurt is 'better' than a diet version.

Theres some evidence to suggest that artificial sweetners especially aspartame cause weight gain. The theory is that your body is tricked into thinking it is receiving sugar, hence releases hormones to metabolises it. Once it realises it had no sugar, it makes you crave sugary food until you eat it.

Have a look round at the amount of people that remain obese, yet generally stick to 'diet' versions. Diet coke is one of the big things here

Personally, i try to keep my food as close to its natural state as possible

SuzieSue

mildredalien wrote: »

Have you ever seen that secret eaters programme? It's full of people who say they are gaining weight while on a normal healthy diet but are actually eating huge amounts of food. I'm not saying that you are eating way over your calorie intake each day, but it's probably worth actually writing down every single thing that you eat for a week or two and trying to figure out portion sizes/calories. Ultimately if you are gaining weight unless there is some medical explanation it's because you are taking more calories in than you are expending.

I was about to say exactly this. If you haven't seen it, it's really worth watching as it makes you think about everything you eat.

cutestkids

OP
Are you weighing out the cereal and milk, I got a huge shock the first time I weighed the cereal and measured out the milk that I used to have at breakfast, I was having nearly twice as much of both than the recommended portion size.

Do the same for things like butter, spreads, mayo, salad dressing etc.

You can easily add a couple of hundred calories to a meal just with added dressings, butter , oils for cooking etc.

You say you can't start counting calories, why not? it really is the best way to see exactly how much you are consuming.

I always weigh things like pasta, rice, couscous etc as it is very easy to eat much more than a portion.

Coffee-addict_2

Hi there, youre diet really doesnt sound too bad, but there is a couple of things you can change that will make a difference, try to think as salt and sugar is the enemy for gaining weight, salt because causes you to retain water, and sugar is well energy, there is so much sugar in what you are eating, cereals are loaded with it, dont follow the hype of them being healthy, a fried omlette or eggs is much healthier, pasta and potatoes are also high but these are staples of our diet, no need to miss them just change to wholemeal pasta, and sweet potatoes or limit you normal tatas, same with rice, this is another to change, always have wholemeal rice, and avoid white bread, always wholemeal, this is a lifestyle change, do it gradually, and without really dieting you will lose weight, its much easier than following diets that you cant keep to, hope this helps,

DUTR

londoniana wrote: »

Apologies if I'm not in the right place... just looking for some suggestions on what can I change about my diet, as I feel like I'm gaining weight with no reason. I think I eat healthy and could probably up my exercise level a bit but still... I gained 4 kgs in the past couple of months, out of the blue. (I'm 64kg now, use to be 59-61 range, and 168cm - sorry can't get used to stone and pounds).

I'm not looking for a quick fix, just a long term lifestyle change if that makes sense...

My typical day food-wise looks like this: breakfast is yoghurt and cereal, or some toast and cheese with tea, or on the weekends I'd make an omelette. No snacking until lunchtime - and typical is some meat or fish with a side order of salad or veggies or pasta or rice. Mid afternoon I have fruit. Dinner is around 6pm and it's similar to lunch. All food I eat at home is cooked from scratch.

I don't eat crisps and sweets and no sugary drinks. I don't add sugar to anything, but sometimes put honey in my coffee. Been trying to cut back on breads and pastas and potatoes. My only sin are croissants but I only tend to have them once or twice a week, at most.

Drinks: 2x coffees a day, water, freshly squeezed juice at weekends in the morning, wine at weekends with dinner (not always).

Exercise... not that much but not lazy either. 15-min walk to the tube station 2x day, rollerblading once a week, swimming once a week, then long walks at weekends as I live next door to a park. I used to go skiing in the winter but now living in London it's not very convenient.

thanks a lot for any suggestions!

Depends on the cereal and the yoghurt, cereals can be loaded with sugar as can the yoghurts, fruit juice per ml contains as much if not more sugar than fizzy drinks. Watch the portion sizes too.

SuzieSue

DUTR wrote: »

fruit juice per ml contains as much if not more sugar than fizzy drinks.

You should start diluting fresh fruit juice as if it was orange squash. You won't like it to start with and you could start off gradually diluting it 50:50 and then dilute it more and more. You will soon get used to it and you will find it much more refreshing than undiluted juice and soon you won't be able to drink undiluted juice as it will just taste too sweet.

Children shouldn't be given undiluted juice as it is very bad for their teeth.

SuzieSue

DUTR wrote: »

Depends on the cereal and the yoghurt, cereals can be loaded with sugar

Porridge would be best but if you don't have the time to make it then shredded wheat is a good alternative as it is 100% wheat nothing added.

*max*

If I ate like the OP, I'd be losing about a stone a month...:o

I'd talk to your GP personally, what you eat really seems fine and your physical activity should more than balance it out IMO (unless we're talking giant portions obviously). There's no need for drastic changes. It may just be that your metabolism has slowed down with age?

londoniana

cutestkids wrote: »

OP
Are you weighing out the cereal and milk, I got a huge shock the first time I weighed the cereal and measured out the milk that I used to have at breakfast, I was having nearly twice as much of both than the recommended portion size.

Do the same for things like butter, spreads, mayo, salad dressing etc.

You can easily add a couple of hundred calories to a meal just with added dressings, butter , oils for cooking etc.

You say you can't start counting calories, why not? it really is the best way to see exactly how much you are consuming.

I always weigh things like pasta, rice, couscous etc as it is very easy to eat much more than a portion.

Okay I know this will sound a bit strange maybe, but I would hate to have to start counting calories, it would take away all the pleasure of eating for me. I like to cook and eat and I try to do it the healthy way (less or no oil, bake or grill rather than fry, steaming, etc). I don't eat mayo at all as I can't stand it and salad dressings are very simple - vinegar and olive oil. Not too much butter either, I barely used it in the kitchen.

FBaby wrote: »

- A medical condition (thyroid being the common one), but you say you had blood test and that should have picked it up
- You have a disproportionate view of your portions
- You do snack but have a mental block around it
- You do have more unhealthy meals than you remember
- You suffer from sleep walking and eat at night without being conscious of it!!!

) I'm definitely not eating without remembering. And on snacking, my only snack is afternoon and it's usually an apple or berries.

I'm not on a diet, however when I noticed the sudden weight increase I started cutting down a bit on carbs (bread, potatoes, pasta, etc) however the weight gain continued. It's actually to the point where some of my clothes don't fit me anymore. Before I had a child I was 57-58kgs for years, then after the child I lost weight in the first year and returned to just under 60 and stayed like that since.

My portions have always been like the way I'm eating now and I'm sure portion sizes are not big. Something has definitely changed and it's metabolism-related...

I'm actually underthyroid however I've been like that since I was 22 and was always on medication (and frequent blood tests for it).

On sugar, I don't eat sweets, cake, ice cream, don't drink juices, chocolate perhaps once or twice a week. And I don't put sugar in anything really. I use honey in my coffee but not regularly. So most sugar I get is from fruit.

Cereals.. I've been doing oat and some high fiber cereals and I'm always checking the labels for sugar content. Yoghurt natural full fat but I only have the small ones. I can't stand skimmed milk and low fat cheese but I don't drink milk regularly.

I could probably reduce cheese as someone suggested above. And up my exercise as I'm getting old I guess. :shocked:

Thanks everyone...

meritaten

Please hun, go see your GP - sudden weight gain needs to be investigated just as much as unexplained weight loss.
Your diet sounds just fine - but the way everyone has decided to put you ON a diet without investigating the cause of this weight gain may lull you into a false sense of security. only one other poster (max) seems to have picked up this could be a medical matter. the rest just want to put you on a 'diet'!

oops sorry FBaby pointed out some of reasons it could have a physical cause! apologies FBaby, I missed out your post!