Can anyone help me with a diet plan?

Question

I'm 18 years old, 5'3", female, 112 pounds. For about 3 years I dealed with eating disorders. A few months ago I decided to take a turn for the better and start living my life the way I should. The problem is, though, that I haven't been eating right and I've gained a good ten pounds. I know this is natural considering my eating disorders, but I've become very unhappy with the way I look. I know that If I don't do something about this, I'll turn back to my old ways and starve myself untill I'm happy with my weight. Instead, I'd like to get into a diet and fitness ruitine and lose some weight in a gradual way. I just joined a gym, so I plan on doing 30 min of aerobic exersize 5 times a week, and weight training 3 times a week. I want to eat healthy, about 1600 calories a day. Does anyone have an example of a diet plan for me? What I should have for breakfast lunch dinner and snacks? Keep in mind that I need alot of fiber because I ruined my intestines with laxative abuse. Thanks alot!!!

Answer 1

vegan/vegetarian has been a good choice for me. Great from health stand point. And moral but thats a whole diff subject

Meats have allot of saturated and trans fat in them. Trans fat is pure fat that just adds on. Sat is alright and is allot of anything that is good. You still need your fats just not trans.
You don't need your protein as much because your not growing. But people that have protein shakes for a meal do tend to stay in shape well if they have good cardio and take
The only problem with a diet like this is that you need to get your iron which is simple because you can get it in a pill.
I hate to tell you this because i am hardcore vegetarian....you could eat fish which is pescitarian and that is a good way to get your omega 3, and your proteins.
If you want help as far as sticking to it. More health reasons or meals i would be happy to talk to you =)

Also when working out do many reps of something to tone yourself. If you don't then your bulking (adds more to scale and makes you look bigger). Toning (doing more reps) defines you making your legs look sexier

My meals:

Breakfast- this is the most important meal of the day because you are giving you self the energy you need to lift or run for the day. If you have no energy your metabolism is slow and your burn less then if you do eat
Cereal (good for vitamins)
Yogurt (protein for muscle Build has fat for energy)
Banana
Pumpkin/Banana Bread (carbs, fats)

Lunch: this isn't needed that much if you eat a good breakfast. if you have sugars then you are going to crash and not get a good work out
Fruits
Protein bar (for muscle building, give some carbs, low on sugars)
Protein Shake (has more fats, the less sugar in it the better)

Snack- you should always replenish your natural sugars after work out.
Fruit
granola

Dinner- Have earlier dinner. Make it long not quick so you will realize when you are full before you gorge yourself. Don't have to many trans fats that will add on over night.
Pasta
Cooked Steamed veggies with some fruits (vegi's better at night)
Cheeses


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Wouldn't mind hearing from you

Answer 2

1

Answer 3

If you want something that is REALLY effective, visit a dietician or go to Weight Watchers, they can tell you what diet is best according to your body mass, weight and fat measurements.

They will teach you how to eat properly and the proper portions. This is the best way to go, these people are professionals and can help you out ESPECIALLY since you have special needs in your diet.

Answer 4

Simple. Eat regularly and healthy. That way you wont get fat and not to skinny. Dont forget excercise. Dont over do it tho. The easiest way to start off with somthing new like this is to start on Monday. Its like a fresh start. Plus its the perfect time cause the New Yr! perfect right? Now you got your New Yrs resolution :]

Answer 5

It sounds like you are onto the right plan already. You just need to be patient. Nothing good happens overnight. Just keep doing exactly as you are and give it time to start taking effect. I assure you it will work for you with time. (usually at least a month to see results)

Answer 6

Check out Food Networks Diabetic 30 day meal plan, breakfast, lunch, and dinner. You end up eating more of healthy, good tasting food, and losing or maintaining weight. Best of luck.

Answer 7

do not change a thing you look great just like you are. i found out from a friend of mines wife a great way cheaper than a gym. he told me that when she goes to a store shopping mall wal-mart grocery store whatever she parks as far away as she can. after she does her thing at the store tired or not she has to walk all the way back to her car. i drive classic vehicles and i do the same thing because all the dumbies out there i park as far away from the store as i can so they are less likely going to mess up my cars. i also can keep in shape that way. TRY IT FOR A MONTH like i said you look great to me i do not even know you. most of you young ladies think something is wrong with yourselves. you can still eat right. walk and swim is the best

Answer 8

you should not starve yourself,doing too much of this can kead to being anorexic and death..Eat your healthy 3 times everyday,but stay away from junk food and run a mile or two at least 3 times in a week.

Answer 9

go to a nutritionist

Answer 10

http://seventeenchallenge.hotims.com/r5/cob_page.asp?category_code=mealplan