Diet Plan Help...please

Weight gain is one of my big problems since being injured.  In the past 7 years I gained almost 50 pounds.   Now I have to keep asking myself a simple question.   What part of my body is seeking food?  Is it my stomach giving my suggestions to eat?  Or, is it my brain, that says it needs to be doing something other than walking?  All too often I don't ask that question and eat everything I see.  Before I reach for food I stop now and contemplate the reason.  It seems to work for me and I am slowly getting back to normal.

Lαrα, I agree with everything DJ said. Any food labeled low fat generally has other additives added to replace the fat and adds flavor. I, personally will not eat anything that is processed or came "ready to eat" in a box out of the supermarket 's freezer other than frozen vegetables I make it a mission to have something green on my plate every day.

I think it is very.important to watch the portions as well and the time you eat. I have a reminder on my phone that pops up at 6:45 pm and says "Stop eating...seriously!" Sometimes things like that are needed tokeep us motivated. Food diary helps some people, sticky notes around the house with reminders...

No soda, juices, dairy to a minimum, no bread, no white flour or rice, no sugar, no candy...yes dark chocolate, quinoa, lean protein, wheat tortillas with lots of veggies, humus, small portions of browne rice, steamed broccoli, fish...

Every so often reward yourself with something you love, it will keep you.motivated, but don't make a habit out of.it

Thanks for the replies and advice...andrew, bensan,theone and DJ 

I don't normally eat these prepared low fat meals..ive probably eaten 6 in the past 12 months lol and i do normally cook fresh food. I enjoy cooking but i did ditch the low fat crisps DJ..i know ive had them twice this week but normally i dont eat them at all now.


Every day i now eat fresh veg and or fresh salad with shredded carrots, cabbage, lettuce, peppers and i eat fruit during the day. I never drink fizzy or soda drinks..mostly just water and a milk drink at night.

Your right about the eating late too theone..i wont eat after a certain time....its a big no no for me lol

So my day would norm consist of 2 crumpets with low fat spread...for breakfast but i am going to change this to cereal this week. 

For lunch normally a wholemeal sandwich with chicken breast and grapes after....i have this with water.

Evening meal is sometimes, approx 4 tablespoons of rice, beansprouts, onions, chicken and low fat sauce on top...or fishcakes with veg or salad ....or something similar..rarely red meat.

I dont eat snacks and i dont eat late...no chocolate or sweets etc lol



I used to cook more variety...like curries and morrocan style meals..i need to get back to cooking them i think. There are definitely improvements i can make and i will consider all advice.

Andrew a gluten free diet is a very healthy way of eating...i actually tried it once and its amazing the energy you get from cutting out any processed rubbish...at the time it was hard to find gluten free foods but its more available now and comes down to simple cooking...

I once read that eating rasberries helps with weight loss, so i tried them but they just are not yummy at all!

I love Saturdays because as DJ pointed out, i eat what i want and i have sausage and egg muffin from maccie'ds...

Try raspberries with low fat vanilla yogurt. My favorite is fresh blueberry's with low fat lemon yogurt. 

If you have Netflix, watch "Hungry For Change". It's a very good documentary about healthy diets.