I need nutrition Advice

[lejli]

I try to be as healthy as possible. Right now I weigh 58 kg and im 167 cms tall. Can it be possible that I eat too much fruit? I am hungry constantly but dont want to eat like pasta, and bread because once I start eating these carbs, I cant stop and I gain weight. Its like an endles cycle. Im not sure if diet is really as healthy as I think it is. Suggestions of what to improve would really help me.

To give you a rough idea of what I ate today:

breakfast:
fruit and nut muesly (jordans) 100g with full crean milk and a coffe with milk

lunch:
mango and banana smoothie

afternoon snack:
smoothie with banana, handfuk of graoes, 2 strawberries, yogurt.
later 2 slices of pine apple and more grapes
a handful of nuts and 4 rice cakes.

Dinner:
2 cooked carrots.

[Boss Man]

Hi Lejli, good to talk to you.

Firstly your diet looks low calorie and the problem with that is, you could encourage something called a "starvation mode", where the body thinks it's being starved and won't want to sacrifice fat.

Also in terms in nutrients, if your intake of some nutrients that directly or indirectly affect bone health is not adequate, you could risk thinning of the bones and if you exercise with bones that are too intolerant to the impact of exercise, then fracture risk could be elevated.

I'll incorporate some suggestions below regarding the diet.

breakfast:
fruit and nut muesli (jordans) 100g with full cream milk and a coffee with milk

(I would look to increase your calories here with protein, like chicken, beef, turkey, ham or eggs.

I'd also look to add some snacks in, in the mid-morning and mid-afternoon and around 2-3 hours after dinner.

There are plenty of things you can use to make up whole snacks or that can be parts of snacks like microwave baked beans, soup and rice dishes, fruits including tomato and cucumber, vegetables including pineapple, raw carrot and celery sticks, flax seeds, peanuts, nuts, low fat cheese, low sugar yoghurts, ham, beef, turkey, pork and chicken from a packet, pre-boiled eggs, low sugar yoghurts, oat granolas, bread and sandwiches.)

lunch:
mango and banana smoothie

(Add more protein here as well)

afternoon snack:
smoothie with banana, handful of grapes, 2 strawberries, yogurt.
later 2 slices of pine apple and more grapes
a handful of nuts and 4 rice cakes.

(That looks okay, but I'd have the nuts with the smoothie, then the pineapple, grapes and two of the rice cakes, could be had for an evening snack)

Dinner:
2 cooked carrots.

(Have some kind of flesh with the carrots to bulk this meal out a bit and have two of the four rice cakes.)

Anything else you need to ask or would like to say don't hesitate because we are here for you.

GOOD LUCK and be proud of how you want to live, you deserve to be .

[lejli]

Ahhhhh thank you this is exactly what I needed! Yes I think I do need more protein in diet I felt kinda shaky today but after having some some steak I felt 1000x better. Ill try apply those changes though of course! I wanted a low calorie diet so i could loose weight and reach 56 kg goal, but maybe you are right and i should eat a little more. Ill keep you updated on progress and if this worked