My days menu...What you think?

[Danni28]

Hi there everyone! Well it's nearly 4 weeks in, lost 9lbs,next weigh day is Thurs,although i do feel i have not lost anymore,but well prepared for it, no way i be giving up this time.
Thought someone would be kind enough to see a days menu for me and tell me what they think/any improvements.
Breakfast:3 Scrambled Eggs with Butter.
Lunch:100g Iceberg Lettuce
1/2 Tomato
Slither of Onion
1/2 Teaspoon Mayonaise
5 slices Thin cold meat Beef,like ham,no sugar in it.
Evening Meal: Pork Shoulder diced
4 Brussell Sprouts
3 Spears Broccoli
100g Turnip(Not sure if allowed on Induction)
(Correct me if i am wrong, i don't think i am getting enough fat,don't touch Cream,sweetners,Very little Cheese).How can i get more fat?


Also one last thing, i have not had a bowel movement in over a week!!I am in the UK,can anyone recommend to help anything help Pleassse.Idrink loads of Water,3 Litres a day.

Any advice will be greatly appreciated, thanks again.
Danielle

[Jodes]

Re: My days menu...What you think?

Hi there,

I just put your plan into fitday and this is what came up:

Your diet was 60% fat, 33% protein and 7% carbs.

You should be aiming for 60% fat, 35% protein and 5% carbs on induction.

Your fat percentage is good based on fitday.

Turnips are allowed but they are on the second list with brussel sprouts, so you probably went over with that list (total of 1 cup from that list a day)

Remember that you should have 2 or 3 cups of veg from the first list and only 1 cup from the second list (only if you have 2 cups from the first list) each day.

You need to be drinking at least 2L of water a day - more is better.

Here are the lists:
Vegetables
These salad vegetables are high in phytonutrients and provide a good source of fiber:
alfalfa sprouts
daikon
mushrooms
arugula
endive
parsley
bok choy
escarole
peppers
celery
fennel
radicchio
chicory
jicama
radishes
chives
lettuce
romaine lettuce
cucumber
mâche
sorrel

Other Vegetables
these vegetables are slightly higher in carbohydrate content than the salad vegetables listed above, but they also provide important nutrients and add variety to your daily food intake:
artichoke
celery root
pumpkin
artichoke hearts
rhubarb
asparagus
chard
sauerkraut
bamboo shoots
collard greens
scallions
dandelion
snow peas
bean sprouts
dandelion greens
spaghetti squash
beet greens
eggplant
spinach
broccoli
hearts of palm
string or wax beans
broccoli rabe
kale
summer squash
Brussels sprouts
kohlrabi
tomato
bean sprouts
leeks
turnips
cabbage
okra
water chestnuts
cauliflower
onion
zucchini

If a vegetable, such as spinach or tomato, cooks down significantly, it must be measured raw so as not to underestimate its carb count.

Salad Garnishes
crumbled crisp bacon
grated cheese
minced hard-boiled egg
sautéed mushrooms
sour cream

Spices
All spices to taste, but make sure none contain added sugar.
Herbs
basil
garlic
rosemary
cayenne pepper
ginger
sage
cilantro
oregano
tarragon
dill
pepper
thyme

[chinadoll]

Re: My days menu...What you think?

I need extra fiber. I take a Metamucil capsule which contains 100% psyllium husks. You can buy psyllium husks and sprinkle it on things or you may be able to find a capsule or mixable version at your chemist. In some places in Europe you can also find 100% bran which is also all fiber but be careful to read labels because there are many "all" bran cereals and things that are not all fiber. You want the fiber grams to pretty much equal the carb grams for it to not impact your sugar levels. This should help with the constipation.

[Danni28]

Re: My days menu...What you think?

Thanks Jodes and Chinadoll for that replies. Veg list really helpful....I do eat a bit too much veg but always counted for. I am moving onto OWL next week anyway so should hopefully be ok. Take weight tommorow and see, probably heavier because not been toilet. I am going to look for Psyllium Husk Capsules in Uk.

Thanks
Danielle

[Fleur]

Re: My days menu...What you think?

Danielle,

I'm pretty sure you can get psyllium husk caps in the health shop in Baron Taylors Street in Inverness - I'm not sure where in the Highlands you are though, is that somewhere you can get to?