jtm

I recently started dieting. I am trying to follow a healthy japanese diet, but in America this isn't very easy. This has been for the past few days. I am worried because japanese diet doesn't seem to have a lot of calories involved in it and I get full off it. I recently went out and bought tons of fruit, some chicken, salmon, multi-grain bread, soy bean drink, green tea, sushi. The past few days I have eaten 3 meals a day. I try to eat 1 bowl of cereal with a green tea. Sometimes I don't use milk, but I have 2% milk. Then for lunch I've been eating sushi, with a salad and or miso soup. And for dinner I have been eating salad, one day I had tuna with my garden salad and the other just plain vinegar with a garden salad (olives, cucumbers, tomatoes, etc). At any rate, I have been exercising a lot, this consists of walking for 1+ hours a day, playing Wii Sports for about 1 hour a day, sit-ups, weights. This is a big jump from me sitting down and eating HUGE meals of pasta, and pizza and never walking. Today I woke up late, and missed breakfast, so I had a can of tuna in the morning, my japanese place was closed due to 4th of July, so I had to buy sushi at the supermarket. All I ate today was 1 can of tuna, 8 (or 6!) pieces of rainbow roll sushi, tea (0 calories), 1 cup of orange juice (110 calories). I know this is WAY under my recommended amount! I am worried, I want to lose weight and I am 215 lbs and 5'8 male. I am scared I'll start gaining weight because of the low calorie intake, but I simply can't find a lot of calories, and I get full after each meal. How can I find more calories and still live this healthy lifestyle. I plan on doing this:

breakfast: 1 bowl of cereal (some whole grain cereal not a lot of sugar!) or 2 eggs (protein) + 1 fruit (kiwi, watermelon, orange, or an apple (green or red)) maybe a yogurt (activa) and green tea. Tuna in a can is an option also!

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Exercise (Wii Sports, walking outside, cycling, swimming, etc)
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lunch: sushi if possible (1 random roll), miso soup, 1 fruit (same choice as above), green tea or soy drink.

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Exercise (Wii Sports, walking outside, cycling, swimming, etc)
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~6:00PM: dinner: Grilled chicken or grilled salmon or tuna, rice if possible for carbs, spices for meat (no salt), soy drink or orange juice or water. Possibly veggies if I can get any!!!

Right after dinner desert: fruit!

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Exercise (Wii Sports, walking outside, cycling, swimming, etc)
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(sometimes I get hungry but I ignore it at this point, too late to eat!)

Green tea before bed

Sleep and repeat

Does this diet seem to be OK for my weight? Will I still be under required calories per day? The portions I eat are medium sized, not tooo small not tooo large. I stay low in sodium and cholesterol as much as possible (do not exceed 100% daily value). I focus on carbs and protein to increase metabolism. From my old diet for the past week or so I was taking in way under 1000 calories I think which is very bad... I've been exercising a lot. Does this new diet work for my weight and height and my moderate-high physical activity?

Thank you,
Another nerdy obese American

Russiandoll

Gosh - that's quite an intense regime! I can't comment on the calorific content and whether it's suitable for you as I'm not a dietician; hopefully someone better qualified will be along in a little while.

The diet does seem to contain plenty of protein and vits although it does seem a bit starchy-carb deficient for someone who is doing as much exercise as you. Do you ever feel light-headed after one of your exercise sessions?

I also don't see a lot of iron rich foods (red meat / dark leafy veg). As I said though, I'm no dietician so can't competently advise.

Good luck with losing weight and getting healthy!

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jtm

Привет (hello)! I figured I was getting a decent amount of carbs from my rice in the sushi. I don't generally watch my carbs, but I do want to recieve a lot to speed up my metabolism! What are some carb infested foods low in sodium and fat?

jtm

This morning's breakfast:

Food Item Servings Cals Fat Cholest Sodium Carbs Sugars Fiber Protein Kellogs Smart Start Cinnamon Raisin
breakfast 1.00 190 3g 0mg 115mg 38g 15g 5g 6g x
^ Servings consumed:
Serving size: 1 Cup (51g/1.8oz)
Optional: When did you eat this? - select mealtime - breakfast morning snack lunch afternoon snack dinner evening snack midnight snack


Granny Smith Apple
breakfast 1.00 130 1g 0mg 0mg 22g 17g 4g 0g x
^ Servings consumed:
Serving size: 1 medium apple (154g)
Optional: When did you eat this? - select mealtime - breakfast morning snack lunch afternoon snack dinner evening snack midnight snack


Milk 2% 1.00 120 5g 20mg 120mg 12g 13g 0g 8g x
^ Servings consumed:
Serving size: 8 oz or 1 cup
Optional: When did you eat this? - select mealtime - breakfast morning snack lunch afternoon snack dinner evening snack midnight snack


Danon Activa Light Fat Free - Strawberry 1.00 70 0g 0mg 80mg 13g 8g 3g 5g x
^ Servings consumed:
Serving size: 1 Container
Optional: When did you eat this? - select mealtime - breakfast morning snack lunch afternoon snack dinner evening snack midnight snack


Salada Green Tea Traditional 1.00 0 0g 0mg 0mg 0g 0g 0g 0g x
^ Servings consumed:
Serving size: 1 tea bag
Optional: When did you eat this? - select mealtime - breakfast morning snack lunch afternoon snack dinner evening snack midnight snack


Bolthouse Farms Perfect Protein: Vanilla Chai Tea With Soy Protein 1.00 160 3g 0mg 60mg 25g 21g 0g 10g x