diet...is going down.

[(Rage)]

I'll state what I've been eating for about a month and a half now, since I started diet, and afterwards, I'll state what's been happening...now.

Breakfast: all bran cereal, green tea (no sugar), brown bread with low fat lebnah and zatar (green herbs), and slices of cucumber/carrots.

snack: brown bread with low fat lebnah and zatar & a fruit, whether pear or an apple.

Snack two: fruit with rice cake/soup...sometimes nuts a small amount.

lunch: sth heavy, like meat, chicken, with steamed rice, or fried noodles, or some junk food, like..ceasar salad. Junk because of the ressing, or turket meal from a fast food resturant (contains cheddar cheese, Rokka, light french bread)

snack 3: like snack too.

Dinner: whether a salad (mix of corn, cucumbr, carrtos, broccoli, lettuce) or fruits, and cereal sometimes..or an oat bran biscuit.

Seems okay, except ofr lunch, right?

Lately, whole diet is missed up. I dont know what am doing. Im suddeny attacking junk food. Especially ICE CREAM. Ive been eating baskin robins ice cream nonstop for 2 weeks. Somedays I eat twice!
And for couple of days 3rd snack was ice cream with choco cake, or rice cake.

1sr and sometimes 2nd snack always seem to include tiny muchkins? or sth...the small donuts from dunkin donuts. 2 pieces.

breaktfast/ dinner almosy everyday is light, and the same stuff.

its what's in between that im suffering with lately.
There are certain typeso f things you just dont know how many calories in them

Im suffering with understanding the serving sizes, like grams, and oz..I need concrete examples about this, and im honestly lost.
I dont know how many percentage of anything i eat. I just do eat.

What am I suppose to do? I cant seem to cut back the crave toward donuts and ice cream lately. Eve some fried stuff, like noodles...

Any suggestions?

[Boss Man]

I'll make notes about what is going on here.

Breakfast: all bran cereal, green tea (no sugar), brown bread with low fat lebnah and zatar (green herbs), and slices of cucumber/carrots. Not enough Protein.

snack: brown bread with low fat lebnah and zatar & a fruit, whether pear or an apple. Not enough Protein

Snack two: fruit with rice cake/soup...sometimes nuts a small amount. Protein amount varies depending on if you consume Nuts or not.

lunch: sth heavy, like meat, chicken, with steamed rice, or fried noodles, or some junk food, like..ceasar salad. Junk because of the ressing, or turket meal from a fast food resturant (contains cheddar cheese, Rokka, light french bread)

snack 3: like snack too. Not enough Protein

Dinner: whether a salad (mix of corn, cucumbr, carrtos, broccoli, lettuce) or fruits, and cereal sometimes..or an oat bran biscuit. Not enough Protein

Any suggestions?

Most simple answer I can give right now, is Protein intake. You aren't getting enough, which is meaning you don't feel full enough and get the urge to snack on crap.

These are some or all of the sorts of Protein sources, you should be looking to have more of.

Soybeans

Tofu, (Soybean Curd)

Peas

Chicken Skinless Breast and Slices

Sliced Turkey

Lean ground Beef

Fish

Low Fat / non Fat dairy products, (for Eggs limit Yolks, eat mostly Whites).

Legumes.

Rice

Some Nuts., (Low Salt).

Those are the sorts of things that will help you, but if Protein intake is low, you won't feel full enough, and you could be making yourself want more food, in this case junk, then you need to.

Portion wise I'd stick to having roughly 25-30 grams Protein. You shouldn't need any more then that with meals.

[(Rage)]

Thanks for replying. The thing is, i dont know how to count grams. Call me stupid, but I really dont understand the basics of how much I should eat, and so on...so what should I do? Like for lnch im planning to eat
Rice with grilled meat, 2 veggies (small amount) & a fruit, apple or pear.

I may eat around like 2 meduim size cups of rice, and some tiny balls of meals, around 6-7 balls. The things is, i dont know how many calories is going to be in that food! =S!

Yeah, I think protien is problem, and im sort of getting eay around. What about scrambled(sp) eggs? are they bad because they're mxed the white with the yellow? Or is it okay as a source of protien, but isnt is bad to eat a lot of eggs, and cheese?

Thanks again!

[Boss Man]

Grams are asy to calculate

Protein 4 calories per gram

Carbs, 4 calories per gram

Fats, 9 calories per gram

As for Eggs, Whites are best but a yolk here and there is okay, as Yolks contain things like vitamins Minerals and Lutein, a substance which protects a part of the Eye called the Macular, and stops it losing it's condition as much as it could, giving you some kind of Astigmatism.

However there are other sources, like Spinach, Corn, Kale, etc etc, but Yolks have Protein in also, about 2.5 g for small 6 gram Protein Eggs, 3.5g approx for Larger 8g Protein Eggs, so a Yolk here and there is fine, too many will cause increased levels of Bad Cholesterol, so if you eat a load of Whites, have 1 Yolk, 2 max, don't use all the Yolks.

[(Rage)]

Grams are asy to calculate

Protein 4 calories per gram

Carbs, 4 calories per gram

Fats, 9 calories per gram

As for Eggs, Whites are best but a yolk here and there is okay, as Yolks contain things like vitamins Minerals and Lutein, a substance which protects a part of the Eye called the Macular, and stops it losing it's condition as much as it could, giving you some kind of Astigmatism.

However there are other sources, like Spinach, Corn, Kale, etc etc, but Yolks have Protein in also, about 2.5 g for small 6 gram Protein Eggs, 3.5g approx for Larger 8g Protein Eggs, so a Yolk here and there is fine, too many will cause increased levels of Bad Cholesterol, so if you eat a load of Whites, have 1 Yolk, 2 max, don't use all the Yolks.

The thing is, when I read that, the 4 calories, and 9 calories, which I read many times..i just dont understand the portion in size, you know? Like today, I ate around 6-8 meat balls, how many grams is that?

I dont eat egss at all to be honest, but I guess I'll try to eat it like 3 times a week or so. Is that fine?

And another Q, how many times a day I should eat protien? Every meal and snack?
Sometimes cereal has protien, so? Plus there is a biscuit I eat, oat bran, and it has 3 grams of protien in it as well...all of this considered as protien right? Like part of the daily needs for it?

Thanks.

[Boss Man]

Can't tell you about Meat Balls.

A lot of cereals have low Protein amounts, I mean you will get more Protein adding Milk, but don't confuse Cereals as a primary Protein source, they are more Carbs than Protein.

You don't have to eat Eggs, but the list of foods I gave that are healthy and lean, are a pick and choose thing. No requirement to have them all, they're just giving you choice. Not having some of them is fine.

It just means you then don't sub them for stuff like Cakes Pastries, Fatty cuts of Bacon etc etc.

Protein every meal. So your muscle mass is protected. When muscles grow to a certain size, they need adequate Protein to remain as is.

[(Rage)]

Can't tell you about Meat Balls.

A lot of cereals have low Protein amounts, I mean you will get more Protein adding Milk, but don't confuse Cereals as a primary Protein source, they are more Carbs than Protein.

You don't have to eat Eggs, but the list of foods I gave that are healthy and lean, are a pick and choose thing. No requirement to have them all, they're just giving you choice. Not having some of them is fine.

It just means you then don't sub them for stuff like Cakes Pastries, Fatty cuts of Bacon etc etc.

Protein every meal. So your muscle mass is protected. When muscles grow to a certain size, they need adequate Protein to remain as is.

Ah okay I get it. Does it matter though how much Protien I have each meal, or as long as there is protien, I'm fine?
The cereal I eat has 7 grams of protien, isn't that a good amount?! I remember I read n the lable of low fat milk it had like 3.3% of dialy need.

So is that good for one meal?

[Boss Man]

Keep Protein the same. Regulate Protein, Carbs and Fats as much as possible, so they are pretty much the same each meal.