How is this diet?

[seeker5]

Is this a healthy diet?

Ok, I've been playing around with better ways to eat. I tend to like eating similiar things every day during the week because since I mostly do own my cooking, I like to keep it simple and not spend too much time or energy cooking/preparing food. So tell me if this is a healthy or unhealthy diet to eat from Monday-Friday. I haven't yet done the macros and the measurements on it yet, but thought I'd just get an overview of it

How can I improve it?

Monday-Friday

Breakfast:
- Raw spinach with olives (and a little bit of olive oil that comes with the olives)
- One handful of nuts

Snack 1:
- Group of grapes, or apples, or other fruits

Lunch:
- Brown Rice with terriyaki sauce or with other condiments/vegetables

Snack 2:
- More fruits - apples/grapes/strawberries/etc.

Dinner:
- Cooked vegetables. Has some oil and herbs/spices.

------
I want to measure it to make sure i'm not getting too much fat from the nuts, and oils I'm using, however beside that, how does it look? I know it's very little protein and no meat, however I'm aiming to follow the principle that I can eat my protein from plant-source.

I can eat food that I need once a week on the weekends too.

Comments?

[Ohabu]

I'm not an expert of any kind, but at first glance it seems like you would get very few calories unless you eat a lot of the snack parts?

What do you think about green smothies? I like to start my day with a simple banana/spinach smootie to kickstart the energy. Might be an idea.

[seeker5]

Originally Posted by Ohabu

I'm not an expert of any kind, but at first glance it seems like you would get very few calories unless you eat a lot of the snack parts?

That's true, that is a concern too. I don't feel hungry though eating this, however I should measure it to see if I'm eating enough calories.

What do you think about green smothies? I like to start my day with a simple banana/spinach smootie to kickstart the energy. Might be an idea.

In theory, I'd love to try green smoothies. However, I've never made one so it does involve a learning curve and the expenditure of energy/thinking to do it.

[{aspiring_to_clarity}]

Once you do the macros you will probably be able to tell, but it doesn't seem like enough food to me. Then again, I don't know how much you are eating of each thing. As long as you are getting enough calories I would think it's fine provided you check out the amount of fat you are getting. I would personally probably throw in some tofu, soymilk, juice and nut butters just cuz I like them, but I wouldn't think it necessary.

Green smoothies is a great idea.

[Rose of Cairo]

If I were you, I would not worry about too much fat or not enough calories. If you are not hungry and don't feel nauseous either, then everything's fine.

What I personally would not do is eat fruit after fat/rice, but that's just me. I just don't feel like eating fruit after I had some nuts or rice, I'd rather start the day with fruit and eat the nuts/rice in the evening. But that's really just me. Try out how it's best for you. If you really feel like having the fat first thing in the morning and the fruit later, then it's fine

[seeker5]

Originally Posted by Rose of Cairo

What I personally would not do is eat fruit after fat/rice, but that's just me. I just don't feel like eating fruit after I had some nuts or rice,

I usually eat my fruits a couple of hours after I've eaten the rice/nuts.

I'd rather start the day with fruit and eat the nuts/rice in the evening.

Hmmmm. I was putting the vegatables for the evening because I can cook in the evening, whereas during lunch I tend to use the microwave since I tend to spend lunch at work. However, another reason I've thought of putting rice at lunch is that if I understand correctly, it's easier to digest vegetables then refined/grain stuff. Thus, by eating vegetable in the evening, by the time I go to bed, my stomach won't be working as hard as if it ate rice or foods that required more digestive energy.

[Ali from The Office Diet]

They look like great and healthy food choices to me. Like others above, though, I'd wonder if you're eating enough.

If you're neither hungry nor losing weight, though, I imagine you're doing just fine.

Also, I know there's a heck of a lot of debate about carbs -- especially in the evening -- but I find having some carbs as part of dinner helps fill me up and also can help make me sleepy. Just cooked vegetables seems very light for a meal that should keep you going till breakfast the next day.

Ali

[Rose of Cairo]

Originally Posted by seeker5

microwave

Ugh

Another solution would be to prepare some salads with rice or quinoa in the morning. You can eat them cold and wouldn't need a microwave. It's fast to prepare too once you're used to it.

Ah, I'm interfering too much. Don't listen to me. Just do what you feel is right!

[seeker5]

Originally Posted by Rose of Cairo

Another solution would be to prepare some salads with rice or quinoa in the morning. You can eat them cold and wouldn't need a microwave. It's fast to prepare too once you're used to it.

ugh. I don't think I'm ready for cold rice yet.

Ah, I'm interfering too much. Don't listen to me. Just do what you feel is right!

I wouldn't have started a thread if I didn't want advice and other people's viewpoints! The more viewpoints the better . Thanks!

[Spartan]

Hey, I would estimate that your planned diet would be giving you no more than 700 calories a day - which is 800 calories less than the guidline daily amount for an active woman (1500). Also, your diet is worryingly low in protein - you certainly won't be building any muscle on that diet! And one portion of brown rice for lunch is not enough to get your daily carbohydrate requirements. Furthermore, where's the fat? The nuts and oils would contain a negligible amount of fat. A healthy balanced diet contains protein, carbohydrates and fat. This diet will certainly make you lose weight, and I wouldn't recommend any hard physical exertion on this diet.

[Joeschmoe]

Spartan is right on a few things. Not enough calories. But he is wrong on a couple. You have plenty of fat (some would say too much) with all that oil and those nuts. You will also get plenty of protein if you get enough calories from almost any food that's not refined. If you don't get enough calories you probably won't get enough protein. If you are trying to lose fat the most important thing you can do is to get enough fuel. If you are used to eating SAD you may have a hard time with how much food you need to eat when eating healthy. Remember that whole foods have a much lower caloric density than junk foods so you may have to eat more volume then you are used to.

[Spartan]

Originally Posted by Joeschmoe

Spartan is right on a few things. Not enough calories. But he is wrong on a couple. You have plenty of fat (some would say too much) with all that oil and those nuts.

'One handful of nuts' can't contain much fat!?

[{aspiring_to_clarity}]

Nutrient

Along with the oils I am sure he's getting plenty of fat, if not more than enough.

The 30% recommendation by the USDA is considered very high by many. That should be the absolute most you get from fat in a day. 10% of calories from fat would seem much more reasonable. If I am figuring it right a handful of almonds would give you almost that on a 2000 calorie diet. Someone correct me if I am wrong...been a long time since I studied nutrition!

[Joeschmoe]

You are right.

I actually figured out all the overt fats in the diet. Fruits and vegetables are about 5% calories from fat.

Being conservative
1oz walnuts -18g
Olives 4oz - 12g
Olive oil 1tbsp - 14g

Total overt fats (not including fruits and vegetables) - 44g
396 calories from fat.
Assuming a 2000k diet that comes to almost 20% calories from fat. If you add in the fat from fruits and vegetables it's more like 23-25%. This is more than enough and some would say unhealthy. Do a Google on Pritkin. And on the 800 calories seeker seems to be eating it's more like 50-60% calories from fat.

[Spartan]

Originally Posted by {aspiring_to_clarity}

Nutrient

Along with the oils I am sure he's getting plenty of fat, if not more than enough.

The 30% recommendation by the USDA is considered very high by many. That should be the absolute most you get from fat in a day. 10% of calories from fat would seem much more reasonable. If I am figuring it right a handful of almonds would give you almost that on a 2000 calorie diet. Someone correct me if I am wrong...been a long time since I studied nutrition!

If you have hands the size of King Kong!

I read here that on a 2000 calorie diet 56-78 grams of fat is the recommended maximum.

[Spartan]

Originally Posted by Joeschmoe

Being conservative
1oz walnuts -18g
Olives 4oz - 12g
Olive oil 1tbsp - 14g

Wow, I never new olive oil contained that much fat! What about all the people in mediterranean countries who consume loads and claim it's healthy for you?

[Technicolor Tim]

Originally Posted by Spartan

Wow, I never new olive oil contained that much fat! What about all the people in mediterranean countries who consume loads and claim it's healthy for you?

Fat isn't necessarily unhealthy - not even saturated fats need to be bad for you. Trans fatty acids, however, is not something you want to consume. Incidentally, even olive oils may contain some trans fatty acids, but not a lot.

[Joeschmoe]

Yeah, it's all fat. It's refined.

[{aspiring_to_clarity}]

Originally Posted by Spartan

If you have hands the size of King Kong!

I actually do have really big hands, but that's beside the point. The link I posted shows how many of each nut are in one ounce which is usually esimated to be a handful. You can measure it exactly if you prefer. And sure, people with tiny hands will get less, but then they are probably small and don't need as many calories/as much fat anyway!

Originally Posted by Spartan

I read here that on a 2000 calorie diet 56-78 grams of fat is the recommended maximum.

Wow, that's a lot! And I am sure most people get at least that much in a day. But then, most of our country is overweight to obese! The 25-35% allowance for fat hasn't stopped the epidemic. We are conceding to allow that much fat because people don't think we will be able to survive on such a restricted diet. To prevent and even cure heart disease and obesity (and I am sure lots of other things) I would suggest* a diet much lower in fat than they say is "okay."

*haha I'm making it sound like I am some sort of authority on the subject. Disclaimer, I am not a doctor, this is what I've read and heard from many nutrition sources...

[Spartan]

Ok Joeschmoe I was wrong about the fat, but surely the diet is too low in protein and carbohydrates, especially if the OP plans to undertake regular exercise?

[Spartan]

Originally Posted by Technicolor Tim

Fat isn't necessarily unhealthy - not even saturated fats need to be bad for you. Trans fatty acids, however, is not something you want to consume. Incidentally, even olive oils may contain some trans fatty acids, but not a lot.

I eat quite a lot of cheese which is high in fat, does that contain trans fat? I'm not overweight, I'm just over 6 foot and weigh around 77kg, I regularly go to the gym and I'm fairly ripped (well I like to think so lol).

[Keith]

Originally Posted by Spartan

Wow, I never new olive oil contained that much fat! What about all the people in mediterranean countries who consume loads and claim it's healthy for you?

Oil is fat. It's just plant fat rather than animal fat. Like other people have said, fat isn't necessarily bad. It's certainly calorific, and like anything else too much is too much, but if you minimise saturated fat and do your best to eliminate transfats that's fine. Your body needs fat. Your brain is 60% fat and you kinda need that.

Originally Posted by Spartan

I read here that on a 2000 calorie diet 56-78 grams of fat is the recommended maximum.

Doing the math, that's 25-35% of calories from fat. I'd probably go more like 20-30% personally, but it depends on your daily calorie intake and how much exercise you're doing.

Originally Posted by Spartan

I eat quite a lot of cheese which is high in fat, does that contain trans fat?

A tiny bit occurs naturally in milk, but generally transfats are created by heating oils for extended periods (eg. the oil in a takeaway deep frier or doughnut shop). You'll also find them in a lot of processed foods, possibly under the name "hydrogenated vegetable oil". IIRC, the shelf-life is increased by using TFAs.

[Spartan]

Vegetable oil isn't the same as hydrogenated vegetable oil is it? Since a lot of products have vegetable oil listed in the ingredients.

[{aspiring_to_clarity}]

I am pretty sure it has to be noted as such if it is hydrogenated (at least in the US). Because of the uproar over trans-fats many items advertise being trans-fat free.

If you use the least processed form of whatever food you are eating you should encounter much less trans-fat.

[Spartan]

What about monounsaturated and polyunsaturated fats? Are they trans fats?

I just realised that a lot of packets of meat, such as cooked ham, have monounsaturated and polyunsaturated fats. Does this mean they contain trans fats? - Because I eat this kind of meat regularly. Is this kind of meat unhealthy? And if so what can I replace it with that's convenient and will give me the same amount of protein?

edit: I just read that monounsaturated and polyunsaturated fats are healthy - is this right?

[seeker5]

Thanks everyone for all the feedback and your discussion!.

It seems there are two main concerns about my diet: 1) Fat content. 2) Enough calories.

I've been eating this diet for the past 3 days straight and it has kept me full and not hungry. I've actually had to really get myself to eat the snack foods, as I didn't really feel that hungry. I do have about 20-40 pounds of fat that need to come off of me though - however under some theories that's not extra calories but extra toxic stuff. I don't want to starve my body, but yet, I'm definetely not hungry. I'll aim to add bananas to add more calories until I can get a very precise reading of the calories intake. It's not easy to eat healthy, yet sufficient. I can easily eat junk food that gives me 3000-4000 calories, but hitting the 2000 calories mark on healthy food seems difficult.

Hmm, I do drink a lot of water, I've been feeling very thirsty so that may help me feel not hungry too.

For the fat concern, I'll skip the nuts for now too to try to reduce the fat intake I take in. I may also go to green (spinach + banana) smoothies in the morning if my fat intake is still too high. What would be a good ratio for spinach/banana to put in the smoothie?

if the OP plans to undertake regular exercise?

I've been exercising 5-6 days a week the past two-three weeks.

So, if my diet is too low in calories, and I start to feel weak soon because of that, what would be good healthy food I could add to my diet?

[Honeywith4bees]

Originally Posted by Spartan

edit: I just read that monounsaturated and polyunsaturated fats are healthy - is this right?

Monounsaturated fats are considered "heart healthy". I'm not so sure about the polys though.

Trans fats are EXTREMELY unhealthy and are mostly man made, Its the process of partially hydrogenating fat to make it more stable so that it will have a longer shelf life. Here in the US, the FDA is making companies phase it out of all packaged food (not resteraunt food though).


And Seeker, would you eat yogurt? Good organic yogurt like Stonyfield farms brand maybe? That would add some calories and some good bacteria too.

[seeker5]

Originally Posted by Honeywith4bees

And Seeker, would you eat yogurt? Good organic yogurt like Stonyfield farms brand maybe? That would add some calories and some good bacteria too.

Nope, am trying to stay away from dairy and meat product as I formulate my diet. I'm not yet a vegan in that I still eat meat and dairy product once in a while, but I'm trying to get away from eating those products. Thanks for the suggestion though

[Honeywith4bees]

Originally Posted by seeker5

Nope, am trying to stay away from dairy and meat product as I formulate my diet. I'm not yet a vegan in that I still eat meat and dairy product once in a while, but I'm trying to get away from eating those products. Thanks for the suggestion though

They sell soy yogurt too, though I've never tried it.

What about dried fruits. They are pretty high in calories, wouldn't take too much to fill you up!

[seeker5]

Originally Posted by Honeywith4bees

What about dried fruits. They are pretty high in calories, wouldn't take too much to fill you up!

Ah, hadn't thought of that! Thanks