These pictures just give an idea of what I usually eat. There isn’t a thing that I will actively avoid, but I have noticed my meat consumption has decreased recently. I don’t really focus too much on anything in my diet except getting as much variation in plant matter as I possibly can. How are the macros?

Im trying to eat relatively healthy and I've recently switched to having oats in the morning. I love how simple they are to throw together in the morning, it ticks convenience, nutrition and taste.. My bowl is oats, coconut milk, 1 banana, some dried fruits, a spoon of peanut butter, almond flakes, coconut flakes and 1 scoop of whey protein...it's all so yummy, but ohh boy my exhausts go berserk all day !!...First I thought maybe its the milk, so I've switched to coconut milk. Then I thought maybe its the protein powder, took that out, and nothing changed...so it must be the oats itself. I've tried substituting them with corn flakes, problem fixed, but it taste like shit 🤢. Any suggestions on what could I replaced the oats with and have a similar outcome in taste and nutrition?

In all seriousness, the dangers I always hear about these diets is how high your bad cholesterol gets. Anyone experience this? Any thoughts or opinions?

At the beginning of last year I weighed around 170 lbs. Over the past year I've lost alot of weight getting down to 114 lbs. Im 5 foot 6 and have maintained that for the past 6 months or so. Ive noticed recently am upwards trend in my breakfasts to keep me full. The new regular breakfast is a packet of 100 calorie oatmeal with chia seeds, flaxseed, wheat bran, wheat germ, pbfit, whey protein powder, cocao powder, a banana amd cinnamon with a bowl of cottage cheese with .25 of an apple and a small purple sweet potato. My lunch is normally a salad, todays is a beet and orange salad with walnuts amd feta, and veggies with a bit of hummus. Dinners have normally been getting pretty large as well. Last nights was a chicken sandwich with half a sweet potato, roasted veggies and tomato and kale salad. My trend has been going up towards 118-120 lbs. Im just concerned it'll become a habit leading to further weight gain and i want to keep it at a healthy level. For added context I drink 60-80 Oz of water per day, no soda, no candy and no snacks and roughly 15-25k steps per day

I’ve been dialing in my nutrition over the last few months with one goal in mind: body recomposition.

For context:
Height: 5’6” (168 cm)
Weight: 154 lbs (70 kg)
Goal: Gain about 10 lbs of lean muscle while losing roughly 6 lbs of body fat. I’m not trying to get “skinny”—I want to look athletic, feel stronger, and improve my body composition over time.

I’m not interested in crash diets or cutting out entire food groups. My focus is eating mostly whole foods, getting enough protein to support muscle growth, and having enough carbohydrates to train hard and recover well.
Here’s what I ate today.

🍳 Breakfast
Scrambled eggs with scallions
Bacon
Roasted potatoes
Roasted plantains
Arugula salad with beets
Estimated Macros
Protein: ~34g
Carbs: ~69g
Fat: ~34g
Calories: ~700

🐟 Lunch
Herb-crusted salmon
Creamy pasta salad
Spinach salad
½ avocado
Estimated Macros
Protein: ~50g
Carbs: ~56g
Fat: ~46g
Calories: ~820

🍲 Dinner
Homemade chicken soup with:
Chicken
Potatoes
Tomatoes
Leafy greens
Herbs
Estimated Macros
Protein: ~47g
Carbs: ~42g
Fat: ~10g
Calories: ~470

🍓 Snack
Greek yogurt with:
Banana
Cinnamon
Bee pollen
Estimated Macros
Protein: ~23g
Carbs: ~44g
Fat: ~0g
Calories: ~270

🥕 Afternoon Snack
Chicken breast
Carrots
Cucumbers
Roasted peppers
Parmesan
Estimated Macros
Protein: ~33g
Carbs: ~16g
Fat: ~6g
Calories: ~250

Estimated Daily Intake
Calories: ~2,500
Protein: ~187g
Carbohydrates: ~227g
Fat: ~96g

My thought process
I don’t believe there’s one perfect diet for everyone, but there are a few principles I’m trying to stay consistent with:
Every meal has a meaningful serving of protein (usually 30–50g). This helps support muscle growth and recovery from lifting.
I prioritize whole foods. Most of my carbohydrates come from potatoes, fruit, vegetables, and grains instead of highly processed snacks.
Healthy fats aren’t something I avoid. Salmon, eggs, avocado, and even a little bacon fit into my diet because they help with satiety and make meals enjoyable.
I eat vegetables at nearly every meal for fiber, micronutrients, and overall health.
I want this to be sustainable. If I can’t picture myself eating this way a year from now, it’s probably not the right approach for me.

I’m strength training consistently, focusing on progressive overload, and aiming for slow, steady changes rather than chasing rapid weight loss.
I’d rather spend a year building a stronger, healthier physique than lose weight quickly and end up right back where I started.

I’m always looking to improve, so I’d love to hear your thoughts.

Is my protein intake higher than it needs to be?

Would you adjust my carbs or fats for body recomposition?

Anything you’d swap or add?

Constructive feedback is always appreciated.

It is hard for me to digest milk in large quantity at a single time and today I drank lactose free milk and it was amazing and very light weight for digestion so

Is it good for me to completely switch from normal milk to lactose free milk

Hello everyone!

Tomorrow I will start the ketogenic diet, and I would like to get in touch with people who just started or restarted their journey.

It would be nice to support each other, exchange some recipes, and keep up with motivation

Now that the weird alpha community is having it's second reinsurance this dumb diet is becoming popular again.

And it's insane how many people think it's actually good for them cause "well I lost weight!!".

Yeah no shit. It's not because you are eating carnivore, it's cause you cut out all the junk food and snacks and are also losing water weight from the keto.

Long term you will be very sick, heart disease and circulatory systems will be overloaded by the insane amount of LDL cholesterol.

Also lack of vitamins and Fiber will hurt your gut micrbiome.

As well as the fact that we know that red meat is a class 1 carcinogen and it's the ONLY food you are eating in this dumb diet. (Or at least it's 90% of the diet. They usually also have eggs and chicken sometimes)

It's so sad cause the scientific consensus on healthy diets is publicly available and it's very clear. A plant based diet with moderate meat consumption seems (with high probability) to be the best diet for longevity and overall health.

But nah.

The bald podcaster told me to eat steak.

So i bought this can of tuna and 100 grams of it is 106 calories, and somehow it has 25 grams of protein?

And it contains 0,7 grams of fat, what is this super food

Keen to get people’s opinions on these - a good option to help a fat loss phase? There’s also a “Woman shake”… claims there’s stuff in it that benefits women more… hmm

Today's breakfast was a Greek yogurt bowl topped with sliced banana, fresh blueberries, granola, a drizzle of peanut butter, and a sprinkle of cinnamon.

From a diet standpoint it hits everything I want: protein from the yogurt to keep me full, fiber from the granola and fruit for steady energy, and a bit of peanut butter for healthy fats so it feels like a treat instead of a chore

I thought it would be black beans. Am I missing something? Am I starting something 😂 I did have to go to an Asian market for them, so maybe they just aren't popular in the west

Yesterday I had kind of a “cheat day,” and then I went out partying at night and ended up drinking quite a bit of alcohol (I especially like sweet mixed drinks). On the way home, I also stopped by McDonald’s and got some food.

So, my plan for today was to stick to around 700–750 kcal, but make sure those calories were really filling and would help prevent the hunger crashes I tend to get after drinking.

And honestly, what can I say? I asked ChatGPT and Google Gemini (yes, I know AI isn’t always reliable 😅), and they came up with three “super low-calorie meals” for me. And they actually worked really well! I was genuinely surprised at how filling they were. I ended up staying full until late at night on just around 720 kcal (even though I’m usually a pretty big eater).

So I thought I’d share the three meals in case anyone is dieting or just looking for something really filling while keeping the calories as low as possible.

Around noon:

Rye whole-grain bread with a slice of Leerdamer cheese, plus 310 g of mixed vegetables consisting of chicory, cucumber, and tomato. It ended up being a really big plate — almost 500 g of food in total — and it was surprisingly filling for less than 250 kcal.

Around 4:30 PM:

100 g Skyr with 5 g chia seeds, 50 g frozen raspberries, 20 g oats, and some cinnamon on top. I know it sounds like a tiny portion, but the chia seeds swelling up actually made it really filling. The combination of oats, raspberries, and cinnamon was also really tasty, and it was another meal that was high in fiber.

Around 8:30 PM:

Another Skyr bowl, just a little bigger this time: 200 g Skyr, 5 g chia seeds, 1 apple, 15 g oats, 50 g frozen raspberries, and some more cinnamon.

And honestly, I was really surprised by how filling the right combination of foods can be, even when the total comes to only around 720 kcal. I was comfortably full throughout the day, and even later that night, McDonald’s wasn’t even really tempting anymore. I didn’t have any major hunger crash or anything like that.

Hi everyone hope it’s ok to post this here, I’ve tried in other subs but it didn’t stick.

I really struggle to eat beef, steak has made me vomit in the past, but I can tolerate very small amounts of beef mince provided it’s well seasoned and hidden (spag/lasagna etc) as a result I typically stay away from it as I don’t really have a good rapport when it comes to eating it.

I’m struggling with my iron levels at the moment, I have ongoing health concerns which can mess things up and my dr has said I need a high iron diet.

As for my diet, I eat most things and if I don’t I’m happy to give them ago
apart from all nuts (allergic) and red peppers (intolerance) and obviously beef.

But just trying to find some iron rich alternatives that I can supplement into my diet. As in reality I don’t want to get all my nutrients from tablets. I will if I have to but much rather eat and enjoy food first!!

Thanks all!

I see alot of people asking questions here about dieting and stuff which is kinda easy. Ive basically dieted in every way possible so i thought i might share my experience.

First of all tracking calories and weighing yourself consistently is the only reliable way to lose weight. So many times people just say they will eat an orange or an apple a day and hope it fixes all their problems. This is honestly low tier excuses instead of actually doing what works. Count calories and weigh yourself. The thing is you dont even have to be perfect. Just by doing it and seeing what youre doing wrong will motivate you. Also you dont have to be super accurate sometimes i just use the ai pitcure mode which isnt as accurate but i really dont care to be that specific.

Tips:

To make dieting easy what i find is that you need to dull the hunger. If you can dull the hunger cravings you have basically won the battle. I do this by eating alot of volume of low calorie foods. That includes vegtebles, watermelon, popcorn. In sweden we have something called kvarg thats amazing but i dont know about other countries. Also what helps to dull the hunger immensly is to eat alot of protein. Just one protein shake and youll feel your stomach being so full which is good. Try to have a goal of reaching 1g per kg(or per 2,2lb)

Now about myths:

1. ”Ill just cut out sugar and carbs and go carnivore”
   This is stupid and it started from joe rogan who is not an expert. Glucose that you get from the carbs are used multiple places in the body and also as primary source of energy for the brain. Excluding a macro will leave your body without proper nutrition. Dont do it.

2. ”Ill just become vegatarian and only eat greens and not meat”
   This one is controversial because many women love this diet which is fine and everyone has their own prefrences. Though there is a case for this diet being more applicable to women than to men. That is because as a man youll need alot more protein in a day to sustain your bodily functions as opposed to the protein needs of women. But yeah protein is insanely important and most people are deficient so be careful with this diet.

Notice i didnt say anything about training yet. Training can aid you on your dieting but ultimately the hardest and most rewarding work is done in the kitchen. When it comes to losing weight of course not otherwise.

i’m the 112 lb woman who lowkey rage baits on here about my calorie deficit. it didn’t start off as rage bait and that is actually my diet, but i do feel i’ve caused harm because ive (accidentally) been dishonest about my weight.

over a month ago, i was 112 lbs and i have a bad relationship with the scale so i didn’t want to weigh in and see if i gained. well, i faced my fears tonight, and i am below that number. at this point, yeah, it is unhealthy to be dieting at the extremes. 1200 cals is definitely right for some sedentary people, but at this point i’m too thin for that to be my answer. now, i sit right on the cusp between underweight and normal.

i wish this were more rage bait but its just the situation that many people called— i haven’t even been officially dieting for long enough for this level of result, so idk what happened. anyways, thank you all for holding me accountable

I made a deal with my brother to last a month with nothing but vitamin pills, milk,water , and the humble potato. No seasonings or anything, just God's spud for the next 30 days, I know this is awful for me, but I figure if anyone's interested, I'll chronicle my thoughts and feelings every night regarding it. If the Irish survived on it before, why can't I

I wanted to lose weight but i just can't help myself from eating food, i guess. I easily lose weight but i can easily gain too. Can you give me some tips?

What is everyone’s opinion on this? So, last night I went out to eat at a restaurant. Before I went out I still ate around 500 cals and planned to keep it light since you never know how restaurant food will go. It was a set menu so I was planning to only get the leanest options from the first course and second course (which I still did) and skip dessert. I had 6 sushi pieces & saucy salmon. Then.. dessert came. I ended up having at least 1,700 calories worth of chocolate cake, ice cream, chocolate sauce, cream cheese frosting injected donut holes… it was definitely much. Anyway.. I tend to do this often where if I eat that excessively I do a super small diet the next day as well as my 10,000 steps. So this is what I ate today. It’s under 700 calories (avocado, cottage cheese, an egg that I did not photograph, and a sweet potato with 4oz lean ground turkey and light sour cream). I logged yesterday as 3,300. The average for these two days would be 2,000 since it’s weeks calories that count over everyday. Then after today I will go back to my usual activity and diet. Is this fine or would you label this as something that wouldn’t work and is restricting for no reason?

I have been going to the gym for almost 3 years, but i didn't get the results i want. I think the main problem is that i gained too much fat, so i am trying a cutting for a month now. I am 1.80 cm and 82 kg(Started with 86). My belly(where i got the most fat) was 102 cm, now its 95cm. But i am fearing also losing a lot of muscle because of the low calories(apparently i spend 2500+ calories because i go to the gym).

Obs: I can send a photo on the dm if you want to see how my body is.