DollyPat's Journal, 29 July 2018

could you buy a recipe book that interests you and work through it? 

I'd love to offer some meal planning advice but first a few things.... What diet plan are you following? Would you consider a Low Carb, High Fat type diet? 

Yes I would thank you 

Okay I reviewed several of your food entries. Are you tracking everything you put into your mouth-food and drink? By what I see you aren't eating enough and when you do you eat very high carb food. I am not a doctor so I am only giving you advice on the two woe that I am familiar with - 72' Atkins and Ketogenic. You can read up both in my journal here - https://bit.ly/2OB9GQd for 72' Atkins then press next for the Ketogenic.  

Both of these recommend a low carb, high fat. I don't know your height, weight, age or medical history so make sure you check with your doctor before starting. Let's say your RDI is 1300 cals. You can calculate what it should be for your goal weight online. You would want you fat to be close to 80% of your daily intake and your protein/carbs combined to be the other 20%. You don't have to starve yourself to do this. Just cut out high carb items like breads, pasta, rice, potatoes. In your coffee use butter or heavy cream. Cut out all sugars and make sure you read the ingredient list. Often there are hidden sugars like stevia or sucralose. Some people have problems with these that will stall their weight loss. Check out my recipe cookbook on here for meal suggestions. I use a lot of boiled eggs and cook real cheese crackers (cheese only) for snacks. I also use the food calendar on here to plan my meals to ensure my fats % is in the right area with my protein/carbs. Carbs I try to keep 10g per day or below. Some people can still lose weight at 20g per day. You will have to see what works for you. -----------------------------------------------But first just let your doctor know you will be doing a keto diet. If you are doing it correctly, your blood levels on some tests will go below normal but will be in normal range if your doctor knows you are on keto. That is why it is so important to keep them in the loop. 

I would say your body has trouble with the fake sweeteners that you are using. and change the half and half to real cream or butter. 

there are many options for dieting, the first step is to get a proper calorie calculator to figure out what your rdi is and then substrate calories for weight loss.the calculator here is a bit too generous. and I use the sedentary option for activity level. if you do exercise you can always use those exercise calories as bonus to help drop weight. Next you really should track your food, if you don't think you can weigh and measure your food, then I have a thought for you. ]Some people don't diet well. if you truly do not eat all day, then you are already in what is called the IF fasting mode. What this is, you do not eat for a period of time from your last eating. say 8pm at night. this can be a 16 to 20 hour window of fasting. you only eat in the hours after the fasting time you pick. This part is strict, you do not eat anything, or have any calories during the fasting time or this will not work. If you have coffee in the morning it does count so you need to not use anything in your coffee that has carbs. Heavy cream instead of a creamer or milk. use an artificial sweetener instead of sugar. during the day nothing with sugar or calories until you dinner time. Some people love this as they can eat whatever they want within reason during their 4 hour window. While it is advised to cut back on carbs, you may find that if you get in a routine with the true fasting, some of those sweet tooth cravings will drop back to a manageable level. you have many options to chose from. But you really have to want to lose weight and dedicate yourself to any plan you chose, hopefully one that works in your lifestyle. You will need to curb your calorie intake to at minimum your RDI. Better to have a reduction. But being in a fasted state truly helps in that eating department.  

it looks like you do load up on the carbs first thing in the morning too, that will have to change no matter what diet you chose.  

Oatmeal with berries and banana, chicken breast and salad, eggs avocado and whole wheat bread or tortilla.