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Please critique my diet.

PostPosted: Sun Mar 10, 2013 3:22 pm
by BryDubbya
The following is a outline of my daily diet. I eat the same thing everyday, except on Saturdays which is my cheat day, but on my cheat day I still stay vegan I just eat more because I've read that it is important to have a cheat day while trying to lose weight. The reason i eat the same thing 6 days a week is because, well, it makes shopping easier for me lol. Plus, it's just easier for me, I count my calories once eat the same thing then I know what I'm getting.

So here's my diet.

Breakfast
1 medium sweet potato
1/2 cup sliced almonds
Blended into a smoothie.

510 Cal - 35.9g Fat - 37.5g Carbs - 17.3g Protein

Lunch
1/4 cup white rice (before cooking it)
1/4 cup cold pressed olive oil
6 oz fresh tomatoes diced
1 medium cucumber diced
1/2 onion diced
spices
All mixed together

708 Cal - 54.9g Fat - 49.7g Carbs - 5.9g Protein

Snack
1 large apple
1 medium banana
1/4 cup sliced almonds
dash of cinnamon
Blended into a smoothie

419 Cal - 18.6g Fat - 63.2g Carbs - 9.3g Protein

Dinner
1 can black beans (rinsed to remove excess salt)
6 oz fresh tomatoes diced
1 medium cucumber diced
1/2 onion diced
spices
All mixed together

405 Cal - .7g Fat - 77.5g Carbs - 27.2g Protein

Snack
1 can spinach (rinsed to remove excess salt)

72 Cal - 1.5g Fat - 9g Carbs - 9g Protein

Total - 2,113 Cal - 111.6g Fat - 236.9g Carbs - 68.7g Protein

Calorie breakdown 45% Fat - 43% Carbs - 12% Protein.

I take a multi-vitamin and a b12 vitamin

I will be adding a vegan protein supplement to my diet shortly because I feel I need more protein.

My goal weight is around 200lbs right now I am 288lbs.

Re: Please critique my diet.

PostPosted: Sun Mar 10, 2013 5:02 pm
by blinki
That's quite a lot of fat. If you just want to loose weight then I'd replace some fat for carbs. If you are trying to keep muscle I'd replace it with protein. You could eat a shit load more protein without the need for a supplement though if you wanted

Re: Please critique my diet.

PostPosted: Sun Mar 10, 2013 5:29 pm
by BryDubbya
[quote="blinki"]That's quite a lot of fat. If you just want to loose weight then I'd replace some fat for carbs. If you are trying to keep muscle I'd replace it with protein. You could eat a shit load more protein without the need for a supplement though if you wanted


Thanks blinki. I'm going to track my weight and my energy levels for a couple more weeks. Then I will make some adjustments. Thanks for you advice.

Re: Please critique my diet.

PostPosted: Sun Mar 10, 2013 6:53 pm
by Linnéa76
Add some tofu to the lunch for more protein? You could also do with a greater variety of fruit, veg and nuts IMO.

Re: Please critique my diet.

PostPosted: Wed Mar 13, 2013 1:21 am
by Adena
I think you could definitely use some more legumes, whether it's black beans, tofu, or whatever you prefer. Chickpeas, lentils, and tempeh are my personal favorites.

Re: Please critique my diet.

PostPosted: Wed Mar 13, 2013 12:09 pm
by BryDubbya
Thanks for the input everyone. Yesterday I bought some vegan rice protein and switched my diet around a lot. I removed some fat and obviously added protein, and more carbs from fresh fruit.

My main goal is to lose weight. Before the diet that I originally posted here I had a lot more fresh fruit. I was dropping weight quickly. Then changed it up to get more protein and went crazy with the nuts, and my weight lose slowed probably due to all the fat. So I took blinki's advice and added more carbs by way of fruit.

So now my calorie breakdown is:
2,038 Calories, 21% Fat - 58% Carbs - 21% Fat. --- 51g Fat - 308g Carbs - 110g Protein.

I'll see how this goes.

Re: Please critique my diet.

PostPosted: Wed Mar 20, 2013 7:57 pm
by el_nino
I was going to recommend more protein in the diet until I saw you've changed that. Looks pretty good, though I would change the white rice to brown rice. Added fiber / protein and some nutrients over white rice. Maybe even replace that with quinoa if your goal is weight loss. Quinoa has higher fiber/protein than rice, but less carbs.

Definitely add more raw food into the diet. When I switched my diet to incorporate much more raw fruits / greens I lost 10 lbs in 3 weeks despite eating more frequently (174 to 164). My weight always hovered around 170, but I smashed my weight loss goals by replacing a lot of my snacks with raw foods.

Make sure you're getting enough protein though, although you want to lose weight, you don't want to lose muscle, which will happen if you're not getting enough protein (body will cannibalize your muscle fibers if it's not getting what it needs in the diet). Good luck!