Had a few weeks of not eating as clean as I would like to, so back on the wagon I get. Here are some of the meals from over the last week.

Meal 1: Weetabix, berries, milk, peanut butter & honey

Meal 2: Pasta, potatoes, green beans, avocado & chicken breast

Meal 3: Pasta, potatoes, green beans & chicken

Meal 4: cheese on toast, some with marmite and ketchup

Meal 5: Greek yoghurt, berries, peanut butter

~2700kcal
P: 137
C: 380
F: 58

I personally never really care what people eat but I’ve noticed that ever since I started tracking my calories I’ve been getting comments. Especially from my mom. Which is odd because she’s also on a health journey and encourages healthy eating so why would it be odd or bothersome that I would want to know exactly what I’m eating?

I’ll get comments like “oh you’re gonna track that too?” Like nothing serious but it’s obviously being a little sassy for no apparent reason. And it’s stuff I would obviously weigh like bread, meat, potatoes etc. Not little stuff that’s low caloric anyways

Does anyone else have experience with this?

I’m starting to get more invested in my personal health. My job is very active which has helped, but I am a sugar addict and always have been. I drink a lot of pop unfortunately (but reallly don’t prefer diet soda) I’m going no processed sugar for the month of November. Any tips/suggestions on how I can set myself up for success?

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I've been eating low-carb for years, but I've recently decided to reintroduce carbs because I want to focus on building muscle and getting bigger rather than continuing to cut.

The problem is that whenever I start eating carbs again, I seem to gain weight around my waist almost immediately. My stomach looks noticeably bigger, and it makes me feel like I'm gaining belly fat.

I suspect it's mostly water weight from replenishing glycogen stores, but this exact thing happened to me before, and I ended up cutting carbs again because I didn't like how my midsection looked.

This time, I want to stick with it and give my body time to adjust rather than quitting too early.

My main carb sources are white rice, potatoes and oatmeal.

For those who have transitioned from long-term low-carb eating to a higher-carb diet:

* How long did it take for the initial water weight and bloating to settle down?

* Did your waistline return closer to normal after a few weeks, or did you retain the extra size?

* How do you distinguish glycogen-related water weight and digestive bloating from actual fat gain?

* Would you recommend simply staying consistent with carbs and calories for 2–4 weeks before judging the results?

I want to build a bigger, thicker physique, but I don't want to mistake temporary water retention for fat gain and go back to cutting unnecessarily.

Would appreciate hearing your experiences!

Deje de comer pesado a la noche porque me lleno mucho, no es que engorde sino me pasa eso q me acuesto llena, así que opte por comer así más liviano.

I’m unsure if this is the place for this type of post but I have problems with binge eating and dietary changes

I struggle with my weight and binge eating is what I do, it’s incredibly embarrassing and unfortunately I binge on stuff that is of course unhealthy. The problem is when I try to get better and eat better I can’t, I just don’t enjoy the food and I feel miserable. How can I get over that? Why do I even experience that feeling? I feel defeated every time I try and fail again after telling people around me I’ll get better.

For some context (everything is weighed out):
Breakfast: Crunchy toast sandwich with lettuce, salad dressing, and chicken
Lunch: Porang (semi konjac) noodles, brocolli, chinese canbage, Mushrooms, an egg
Pre workout snack: Yogurt bowl with fruits + vitamin drink
Dinner: 2 eggs, veg, Chicken, Roasted potato

(My tdee is 1300 due to height and not being very active) so im currently maintaining my weight

I’m noticing my carb intake is considerably low , should I be worried ? Appears to average to 111.8G of daily carbs. I honestly don’t really crave anything that’s high In carbs , I guess the only thing that really gives me some carbs are apples. I don’t eat grains like bread , pasta , tortillas.
I really don’t feel weak either , but one day I did happen to eat more carbs and I definitely felt stronger during my workout after work. ( I work a physical job , and I’m on my feet practically for 6-7 hours )

Male - 180 lb , dropped down from 200.

I know I need to up my protein intake. Easier said than done. Since I don’t take supplements

so i really need some advice, im currently on an aggressive cut I've been doing it for a month now oct 31st is my last day, ive done this so many times before and it works!, but i always relapse and go back to the weight i always peak at 195-200, then on the one month cut i go down to 175-173, my plan is thought this time to reverse diet so that i dont crash out again, but my biggest issue is Ik people say to "incorporate" your fave foods into your diet but like how tf do I incorporate a whole box of crumbe, or like a bunch of Cinnabons like i dont understand what to do, and my issue is when i eat it then i eat the leftovers the next day and so on and then i fuck my self and back to 195, like im done with the aggressive cut and i want to go get crumble but im scared im going to fuck my self again For reference if it matters im 6ft my maintenance is high around 3500 i work in construction every day i get 7-20k a day i average at 10 without a doubt and im eating 1200-1300 these -Last 10 days but my plan is to reverse diet like i said and go back to like 2600 cals and cut more weight my biggest question is how do i incorporate the foods i like and what can i do better

I swear I am going crazy. It's been like this every day for months.

Just to give you a brief overview: M26, 64kg, 176cm tall, hit the gym 5x a week, walk 12/13k steps per day and run 7km once a week just to keep my heart healthy.

It's been months now that I am HUNGRY. Always hungry. I could eat an enormous amount of food (like I just did) and feel still hungry and not bloated at all.

My working days are pretty much all the same:

- Wake up, walk 45min, go to work, have breakfast, go to gym, have lunch, go home in the late afternoon, have dinner, sleep. I have 3 meals a day, of which breakfast and lunch always the same:

1. Breakfast: 500gr skyr or greek yogurt, 100gr banana, 100gr mixed berries, 20gr oats, 12gr nuts, 9gr psyllium husk, 5gr chia seeds, 5gr honey, 3gr cinnamon powder.

2. Lunch: 150gr salmon, 230gr sweet potatoes, 250gr red peppers, 300gr zucchini, 60gr black beans, 5ml olive oil + seasonings. Twice a week I switch salmon with sardines or mackerel.

3. Dinner: 350gr chicken wings+drumsticks, 450gr butternut squash, 1 corn on the cob, 7ml olive oil, 6gr butter, seasonings. (Other dinners are stuffed peppers with champignon mushrooms, onion, tomatoes, beans and lean beef mince, or steak with eggs and avocado, etc etc).

2550kcal roughly per day from Monday to Friday. On weekends, I eat twice a day, usually my chicken wings+drumsticks and veggies for lunch and then other meals (I like to cook and experiment) for dinner. Every day, week days and weekends, I consistently hit 275gr carbs, 85/90gr fats, 185gr protein and 60gr of fiber a day.

Today? Today I worked from home. So, I woke up and immediately went to the gym, went home, had my coffee and started preparing my lunch after a while. I was hungry as hell.

I had:

- 50gr sourdough bread with 50gr cottage cheese.

- 400gr chicken wings+drumsticks, 400gr butternut squash, 200gr sweet potatoes, 1 corn on the cob, 6gr butter, 7ml olive oil, 30gr parmesan cheese.

After this, despite being an extremely balanced meal of 1500kcal (135gr carbs of which 20gr fibers, 66gr of fats and 110gr of protein) I was STILL hungry and had:

- 220gr carrots, 300gr spaghetti squash with a dip of 70gr cottage cheese and 5gr honey.

2 fucking kgs of food consumed between 12 and 14. AND. I. AM. STILL. HUNGRY.

What the hell should I do? I eat whole foods, I eat balanced meals, I eat fibers, eat proteins, have a variety of veggies. What the hell am I supposed to do more.

My weight is always the same. Consistent. I ended up a cut two months ago and since then my weight is consistent.

What is the best diet plan to optimize brain function, build muscle, and maximize energy levels throughout the day?

Diet and exercise have done it for 6 years now. Diet and exercise have done it for 6 years now. Should I add a peptide to finish, or just keep going?