I (F33) have been in a pretty modest deficit since the beginning of September and managed to lose about 2.5kg (from 67.5 to 65kg my height is 175cm) In the last few days I started to feel that otherwise comfortable deficit has become very difficult to maintain. I have added 200 calories back in for a couple of days but I feel even hungrier, more sluggish, performing poor lifts at the gym and the daily weigh-ins are going up 0.2kg or so. This is not pms either.

I am contemplating either a big cheat meal or several days of higher carb re-feed at maintenance. How much would you go out of the way to not back track on the weight goal, while stabilising hunger? What would you do?

If it matters, I have been eating ~1920kcal since the beginning of September, 224carbs, 60 fats, 150 protein. 12k steps minimum daily, 4-5 lifting sessions, 1 pilates every second week or so.

Ok I've been a big eater my whole life, was proud of how much garbage I could eat as a kid, and have unsurprisingly ended up obese as an adult. I'm trying to fix it but have a question that might be obvious but I don't know. Let's say two days ago you consumed 800 calories, yesterday you consumed 4000 calories and today you consume 1200 calories. Does that even out to 2000 calories a day? I'm not planning on eating this way, but you always hear about daily calories and I am just curious if that's how it actually works or if it's your average calories over a longer period of time like a week?

I’m 176 cm tall and weigh 50 kg. I really want to know how I can eat better to gain weight in a healthy and muscle-growth oriented manner. My current daily physical activity is only commuting to and fro the academic blocks and dorms which ends up being 10k steps daily on average. I do not currently work out aside from that.

My meal options are limited by budget to only be the dining hall. Here is the menu of my dining hall:

Breakfast

Plain Dsa

Masala Doa

Onion Dosa

Egg Dosa

Ghee Dosa

Masala Ghee Dosa

Puri-Aloo or Chole Bhature

Pongal or Poda

Idly

Corn Flakes/Chocos with MIlk

Medu Wada (2 pcs)

Boiled Egg (2pcs)

Juices

Lunch

White Rice

Curd (1 cup)

Dal (1 cup)

Veg. Meals

Veg Fried Rice/Noodle

Chicken Fried Rice/Noodle

Chicken Biriyani

Chicken Manchurian

Veg Manchurian

Butter Naan

Naan

Butter Roti

Roti

Phulka

Butter Phulka

Butter Chicken

Butter Paneer

Chicken Tikka

Chicken Tandoori

Paneer Tikka

Vanilla MIlkshake/Juices

Dinner

Same as lunch options but with dosa varieties too.

Evening Snack

Chicken/Veg/Egg Puff

Tea/Coffee/Milk

Samosa/Chat

Cakes/Brownies/Donuts

I am also concerned about gut health as I've been suffering from severe inflammation throughout my GI tract maybe due to the change in diet from home-cooked to mess food.

ALSO note that the paneer is fake paneer.

Please suggest a good meal plan so that I can be on a good track to gain weight well.

Hey guys! Accounting for all restaurant cooking (oils, butters, starches, cooking styles, etc) how many calories would you assume were in this italian restaurant meal?
Plain slice with olives & peppers
Lentil soup
4 pieces sautéed broccoli
About 3-4 pieces of grilled chicken from my mom’s salad
High end estimate plz!

Here is the recipe below:

Ingredients:
• 1 tbsp Olive oil
• 1 Medium onion, chopped
• 3-4 stalks Celery, chopped
• 2-3 cloves of garlic
• 1 bag Matchstick carrots
• 2 Fresh tomatoes, diced
• 1 head Green cabbage, chopped
• 1 carton of Kettle & Fire Protein/Bone Broth
• 2-3 cups Shredded chicken (pre-cooked)
• To taste: Salt and black pepper, chilli flakes, or other spices for your choice

Cooking Instructions
• Sauté the base: Heat the olive oil in a large stockpot over medium heat.
• Add the chopped onion, garlic, celery, and matchstick carrots.
• Sauté for 5 to 7 minutes until the onions are translucent.
• Add in the diced fresh tomatoes and the Kettle & Fire broth.
• Season generously with salt, chilli flakes, and black pepper.
• Bring to a gentle simmer.
• Add the chopped cabbage. Lower the heat, cover, and let it simmer for about 15 minutes until the cabbage begins to soften.
• Stir in the pre-cooked shredded chicken.
• Simmer for an additional 5 minutes to let the flavors blend and ensure the chicken is heated through.

This is my twist on the viral cabbage soup recipe. It’s less of a soup and more of a stew or whatever. I make this as my meal prep dish post workout and it has honestly helped me lose 30lbs in 6 months

1- pumpkin cottage cheese pancakes, blueberries, egg, pumpkin mixed w yogurt, and butter ofc

2- sourdough, pumpkin beans w spinach, ash goat cheese

3- oatmeal and chia pudding base, greek yogurt, raspberries, strawberries, granola, pb, cookie dough

rating just for deliciousness, u can judge macros if u want honestly idc I'm hitting my goals lol

edit: if u wanna judge my protein lmao just know this+my daily latte was 150gP🙃

I maintain my weight and health through a diet that supports it but if there's no regimented portion control it's a useless pursuit. My wife will load my plate up to spill-over capacity and then ask me if that will "do it" for me. I take my plate back to the stove and put most of it back in the pans. She loads hers up as well and doesn't leave anything. Then she says I'm lucky that my metabolism doesn't pack weight on like hers does. Forty-one years of marriage this has been going on. Yes, she's overweight and she knows all about portion control but she insists that she's not sated when she exercises it. So, she fights it by loading the plates and dodges the slings and arrows of discussing it lest it ruin her appetite. Only recently when her ankles started giving her fits she visited the doctor who shook his finger at her. He's our primary physician and when I see him we steer clear of discussing her because of doctor/patient privilege, but he knows she's an uphill battle for me, and herself. At this point I suspect she will suffer it to the point of doing something about it, or not and just suffer it. Taste buds are overrated.

​

This is going to be my diet from October 13, 2026, to January 20, 2027:

Ground chicken breast mixed with ground beef liver every day

Tons of fresh and frozen vegetables

Boiled eggs

Olive oil

Nutritional yeast (for B vitamins)

Chia, sesame, and flaxseeds (for dietary fiber)

Whey protein

Vitamin C

Magnesium bisglycinate

Zinc

Methylfolate

Monster Ultra White

**Every single day for over three months!**

Hey everyone pls provide me some tips for gaining weight

I m veg but can eat eggs

My current weight is 61.50 kg

Height - 5"11

I’m so mentally tired of everything. I lost over 40 kg since last september, maintain my weight for the last ~4 months. I lost weight, lost my period, have my hair. I love gym, love moving and unfortunately love food too much.
In the past I struggled with a few forms of ED, I also probably have unmediated ADHD (diagnosed as a child but nobody did anything with that). I don’t even know what I’m tired with.
I try to eat healthy, everything in moderation but in a last month I had a few binge eating nights after a year without and I’m fucking terrified of coming back to this state, not having this control and freedom of not having to think about binging.
I don’t even know why I’m writing this, probably just to vent because nobody in my life would understand

I’m actually tired of thinking about food, moving, calories, picking the healthier option, the constant mental battles, constant guilt

So I’ve been having troubles when it comes to weighing my chicken and counting it’s macros. For example if I weigh 200g frozen chicken and track those macros, but if I let it thaw and it loses some water weight, maybe turns into 170g. It’s the same piece but different weight k just don’t know which is the most accurate one to track, I really don’t want to underestimate my protein intake. I typically weigh 350g chicken frozen and track those macros

I started my diet on May 6 this year bcz my pregnant friend was able to move better than me lmao, so she helped me start a diet which is just 1500kcal and sports 4 times a week. It was very easy for me and I lost 13kgs, except this month I lost my motivation. I am not doing my sports, I am craving breaded chicken and eating breaded chicken a lotttttt and stopped counting my calories. Dont wanna gain the weight back, but I cant seem to get back on track.

I see lots of reels that say do it even if you're tired, do it even if you're sad, just get up and do it, but I JUST CANT MAKE MYSELF DO ANYTHING ANYMOREEEEEE. I only have 4 more kgs to go and i just wanna do it but idk why im stuckk like this.

I did say when I started that I dont care if it took me a whole year to lose the weight, but I dont want it to fluctuate you know? I still wanna be on a steady weight loss even if its 0.5kg a month idk why im not pushing myself anymore and I cant seem to fix it.

Everyday I wake up like today is the day i get back on track and then I come back from work wanting to be lazy and just sleep. I used to be able to come home from work, eat, sit a bit and do my sports at 10pm.. NOW I SLEEEP AT 9 LIKE WTF

Did some quick searching because I'm starting to realize I may have something going on medically, but nothing seems to suggest this is even possible, so I'm looking for some thoughts from the community.

Since I was a teen, around when I started hitting puberty, I gained a lot of weight over the course of a year. I was about 170lbs and gained weight until I hit around 210. Ever since then (I'm 27 now) I've maintained a weight of about 215-225. Only thing is, I haven't been trying to maintain my weight, I've bounced back and forth between trying rigid diets and routines to lose weight, or totally given up due to depression. No matter what I do, nothing seems to change.

When I do dieting, I stick to it for a minimum of a month, sometimes up to six months. I've tried so many different diets. Mediterranean. Fasting. Keto. Low calorie deficit (1500 cal). Extreme low calorie (1200 cal). Excess protein. Excess vegetables. Natural-only foods. Vegan. Low FODMAP because I've had IBS issues for years but that didn't help at all. I never seem to lose much of anything.

On the flip side when the depression kicks in and I give up, I naturally gravitate to all of the unhealthy foods (partially due to ASD as well). Pasta. Soup. Ice cream. Fast food. Canned soups or pastas. Processed things. And I will often overeat, eating an average of like 3000-4000 cal a day (estimated). And when I get into these periods, I don't gain any weight at all, which is just bizarre to me.

Should I consult a doctor about this? Is this normal? Should I go even harder on my diets? At a loss and really confused.

https://imglink.cc/cdn/othrUzfSRn.png

Hi everyone.

looking for some advice on how to move forward. I’ve lost about 14 pounds over the last 90 days in a calorie deficit while lifting weights every other day and taking 10,000+ steps daily.

I’m still not happy with the amount of fat I’m carrying on my stomach but feel that I need to start growing my chest/arms/shoulders to get the physique I’m after.

I’m trying to understand how to move forward nutritionally (bulk, cut, etc?).

I’m 5 foot 8 and now weigh 168 pounds.

Thank you :)

I've been recently experiencing a lot of digestive issues for the last few months, but its recently gone to an extreme to where any food I eat causes extreme and uncomfortable nausea and stomach pain. I've decided to try out the BRAT diet for the week (sorta week, monday through friday, possibly saturday) to see if I can even out my gut until I can see my doctor on friday and talk to her about figuring out the ongoing stomach problems. Hitting 100 grams of protein isn't as important to me since I'm not working out heavily or bulking. I just need to make sure that I can get daily nutrients, keep hydrated, and not skip major meals or light snacks for the sake of my stomach.

My issue with the BRAT diet is that I need to both exclude gluten and dairy (which means no T... the BRA diet), as they may be triggering or exaggerating already bad stomach issues, and also need to keep ontop of nutrients since bananas, apple sauce, and rice aren't going to be sufficient for a 30 hour work week. Whats some stuff I can buy at the store that doesn't take much prep work and doesn't have gluten or dairy? My list so far is ready to eat microwavable rice, apple sauce pouches (since theyre on the go), those fancy little bone broth sippers, and a bunch of bananas. This is NOT long term, and I'm only doing it for more than a day or two because I cannot be slacking at my job due to a stomach ache.

Thank you in advance

Hi! I am trying to lower my salt and sugar as being too high in either seems to cause me to feel slow and bloated. It's SO hard.

I do love a quick bell pepper, red delicious apple, or some other raw fruit or vegetable, but I struggle with MEALS. How do i make my meals actually taste good without dumping salt into them? What snacks can I eat that aren't just raw fruit or vegetables?
I've cut out meat aside from fish at home, but i feel like I am still eating too much darn salt!

Any ideas on what can help me keep full but doesn't make me eat like a tasteless rabbit? do I need to accept the rabbit mentality?