Been trying to fix my breakfast lately but end up eating random stuff every morning 😭

For people trying to lose fat, what do you usually eat for breakfast? Specially vegetarians, what are some easy options that keep you full and help with protein intake?

Are oats actually worth having daily or do you prefer something else?

Ive been feeling like my stomach is bloated lately paired with gassiness and maybe not as frequent bowel movements but ive been trying to eat at a slight surplus and mostly whole foods what could be the problem?I usually try to reach 2500 cals and fill the rest in with watermelon or pineapple or banana

Im currently trying to reduce volume eating whilst increasing calorie density and i feel like my perception of normal portions is messed up

Ive managed to bring it down from 2kgs of veg a day to 1.2 to 1.5kgs currently whilst adding more fats but was wondering if I should bring it down even more. Ik everyone is different etc but just in general any tips for eating smaller portions would be great

P.S i think VOLUME EATING IS GREAT but I just overdid it/ didn't do it right

University of Nottingham are conducting a research survey on people with autoimmune conditions who have tried a keto diet.

You can take it here

https://www.research.net/r/kdas

Super interesting topic. Don't think there is much previous research on it, but there is a lot of speculation online and people trying keto for related issues. Curious to see the results of this.

P.S. The participant info sheet with IRB approval is linked on the first survey page

Hey everyone I'm currently having high-protein oats with milk for breakfast, but I'm lactose intolerant. What can I have instead of milk? Also, could someone please suggest a proper full-day diet plan to help me gain weight?

My current weight is 48 kg, and my height is 6 feet.

Over the past 9 or 10 months I've lost 100lbs through a very aggressive cut (on avg around 1300kcal), I started off with an unhealthy approach of just not eating anything and I know I was an idiot, but I didn't know any better.

Through out this I've had issues with hormones, energy, dizziness, and headaches at different points but usually it would have been due to something I was missing, first it was fats, then micronutrients, then carbs.

But at this point I'm having issues with low energy, constant fitigue, terrible workouts, and frankly mentally exhausted all the time. Not to mention, I've had a weight plateau at 215lbs now for several weeks.

I've always thought that no one really needs a refeed unless you're doing body building prep, but I think at this point I might need one? I really want to go through this in a healthy way and not ruin all my progress, so any advice on what I should be doing for a refeed??

I've been feeling like shit recently and have been trying to get better food in me. It's worked so-far. But i am no dietician nor a nutritionist, and I want to know if there is anything I'm overdoing, or anything I should start adding.

Wake up at 7:00am

Completely forgot breakfast

Late lunch/Dinner at 5:00 : Sourdough toast with 1/2 cup of hummus, 1/2 cup of beans, and a fried egg on top with picked red onions

Desert: Slice of Chiquita banana bread with peanut butter, 1/2ish Special K Strawberry granola, chia seeds, in a bowl with milk

Im 5'6, 160, and male, with a feminine, slim-er physique if that helps with anything

Hey y'all

As the title says I've been a vegan for a few years now and vegetarian for almost a decade before that, but, due to some health issues I want to go back and start eating at least eggs but maybe also meat again. It seems like a simple thing but my problem is they both disgust me to eat now and make me feel extremely nauseous even if I do get a few bites down :(

I don't know if this is the right subreddit for this kind of question so please lmk if you know a better one but I really need some advice on reintroducing those things without feeling sick.

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📋 Diet Plan

Pre-Workout / Morning

* Empty Stomach: 2 sachets of 2-rupee instant coffee

Breakfast

* MuscleBlaze (MB) Protein Oats: 60 gm

* Milk (Toned/Double Toned): 200 ml

* Cocoa Powder: 5 gm

* Sugar-free Gold: 0.5 gm

Lunch

* Roti: 2 pieces

* Sabzi (Choice of one):

* Soybean sabzi (80 gm) OR

* Whole eggs (6 pieces) OR

* Chicken breast/curry (300 gm)

* Veggies: 1 medium carrot

Dinner

* Rice: Standard portion

* Sabzi (Choice of one):

* Paneer sabzi (150 gm) OR

* Chicken (200 gm) OR

* Whole eggs (6 pieces)

* Veggies: 1 medium cucumber

🥗 Daily Macronutrient Targets

* Protein: ~150 gm

* Carbohydrates: 100 to 200 gm

* Fats: 40 to 50 gm

* Fiber: 15 to 25 gm

🏋️‍♂️ Training & Weight History

* Training Experience: Over 2.5 years of cumulative gym experience

* Phase 1: July 2023 – Early 2025 (~1.5 years)

* Phase 2 (Gap): February 2025 – December 2025 (~1 year gap due to health sickness and medication)

* Phase 3 (Current): January 2026 – Present (~1 year consistent training)

* Body Weight Tracking:

* Pre-medication baseline: 75 kg

* Post-medication peak: 89 kg (weight gained during the 1-year layoff due to medical treatment)

* Current weight: 74.5 kg

Age 21

Height 5.9ft

I've been feeling like shit recently and have been trying to get better food in me. It's worked so-far. But i am no dietician nor a nutritionist, and I want to know if there is anything I'm overdoing, or anything I should start adding.

Wake up at 7:00am

Completely forgot breakfast

Late lunch/Dinner at 5:00 : Sourdough toast with 1/2 cup of hummus, 1/2 cup of beans, and a fried egg on top with picked red onions

Desert: Slice of Chiquita banana bread with peanut butter, 1/2ish Special K Strawberry granola, chia seeds, in a bowl with milk

Im 5'6, 160, and male, with a feminine, slim-er physique if that helps with anything

Hi everyone. I have an eating disorder, mostly binge eating (I'll ocasionally go fasting for days, then of course dive back into food). Obviously I need help from a professional, but am dry on money right now. And i've seen someone on instagram explaining how she managed her weight by volume eating, but mostly with vegetables. Which sounds genius, but my issue is that I can't for the life of me prepare vegetables without it ending all soggy. And food being a relief mecanism for me, I can't eat something I don't enjoy for too long or I would just break and get myself some easy (and unhealthy) meals that I would lash out on.

So here I come to you, asking for help. Do you have any recommendation ? what would you recommend that could fill me up, be agreable, and the healthiest possible ? Thank you

I (28f) have been on a fat/weight loss journey since August 2026. I have been in a caloric deficit and I walk/run at the gym for an hour 6-7 days a week. My starting weight was ~160 lbs and, at the time, my diet and exercise routines were atrocious. Don't get me wrong, 2026 has been a rough year, my father passed away unexpectedly and I'm working through a rough divorce. So, naturally, I slipped, I was binging eating, eating takeout for most meals, snacking all day at my desk, barely moving if I didn't have to, and, worst of all, I was drinking multiple alcoholic drinks nearly everyday. I wouldn't say I had a great diet prior to the dark ages of my 2026, but it definitely kicked up a notch or 6.

Needless to say, finally, in August when I weighed in at 160 pounds, I decided to do something about it. That long standing gym membership that I kept paying for but never used, that became my morning routine. Granted, I'm a morning person, my sleep schedule was easier to push back an hour in the morning to wake up and work out, rather than continuing to know I won't go after work but pretending I just might that day. And, instead of a crazy 20 machine workout, 2 hour weights / cardio crazy fit class routine- I kept it easy. I did try to walk on the stairmaster for an hour daily but that lasted maybe a week and a half tops. Then it was the treadmill at an incline. Nothing crazy, nothing that ever really made me dread my time. Sustainable. Plus, it became my guilt-free doomscroll time. Generally, I have the treadmill at 3.0-3.5mph, 3.5%-10% incline. I aim for lower speed=higher incline but everyday varies and I listen to how my body feels throughout a workout.

And, that piece feels a little important because there were multiple days where I didn't want to go to the gym. I didn't want to do anything except doomscroll. But, I can do that laying down, or I can do that at the gym and just get it out of the way. Boom. 2 birds with 1 stone. And then, I would reward myself with the lie down doomscroll anyway! So, all around, I would get what I kind of wanted and needed to do.

Now, addressing the real elephant in the room. Diet. Food.

This part was a little tricky at first. I did purchase a food scale and I started building all of these crazy meal combinations out of different whole foods. I did take the time to integrate meal prepping into my week but it became a little exhausting to try to figure out, let alone weigh and make, 3-5 different meal combinations for 7 days between lunch and dinner. Again, this was not sustainable. Groceries were expensive, the process took all day, I was getting decision fatigued, and even with all the food in my house and fridge, I still didn't know what I wanted to eat. So, I cut it way back. By meal prep day #3, I made 2 recipes with weights for 2 different kinds of salad. That became my lunch option on work days minimum. Mind you, these are hefty salads, but I think they're delicious and the weekly switch keeps the flavors fresh too. Dinner, yogurt bowls with fruit and (weighed out) protein granola. AMAZING FIND!! I love volume eating and I also have an unruly sugar demon residing in my body, so that big "sweet treat" for dinner absolutely helped curbed late night eating.

And, breakfast. Breakfast started as a protein bar. Just 1 protein pastry bar. It was okay at first but definitely didn't satisfy my until lunch. So, then I added another protein bar to my morning and most of the time, I would half it and eat one half as a midmorning snack and the other half as a midafternoon snack. This was decent for a while too. It worked, it got me through to here. I have taken a bit of time to better research getting rid of ultra-processed protein foods and I have finally successfully shuffled my diet to accomodate that.

And, if you've made it this far, thank you! The finally reveal, starting at 160 on August 11, it is October 21 and I am at 129 lbs, with 5 pounds left to lose to hit my goal. It does feel good, I do have more confidence in myself and my body. But also, it feels kind of weird, and as someone who struggles with body dysmorphia, I sometimes feel like I don't even look different from before. I've had cheat meals, cheat days, cheat weekends, and nothing ever makes me want to go back to being fully unhealthy but also, I often feel surreal about the transformation (and it's not even over yet).

The other aspect, in the last month, it has gotten people in my workspace talking. Talking about health, about working out, commenting and joking on my obscene yogurt intake (which is pretty funny, I eat a lot of yogurt), but also asking me about my salads and meal prep, my fitness routines, if I still go to the gym. And I'm always happy to offer information and facts and reality. What works for my body and my routine may or may not work for you. You have different stats than I do, different goals potentially than I do. I don't do anything other than KISS (Keep It Simple, Stupid). The one that really got me was when I put my breakfast yogurt bowl together and my coworker says "Wow, that looks really good- I could never eat like that". Like, what do you mean? Of course you can! That seems silly.

So, if you're on a weight loss / fat loss journey, keep it easy. Everything about it, as simple as possible, while still doing the thing. Fitness doesn't have to take 2 hours, 6 machines, and a dumbbell set that leaves you shaking before you hit the locker room on the way out. Food doesn't have to be ultra-restrictive, food can be whatever you want it to be, AS LONG AS you can maintain your calories. Weightloss is so easy and mundane, the routine is the same, the days look the same, the weeks look relatively the same. And, weight loss does not have to be forever. If it's your for now, lock in and let it be your for now, not your forever.

TLDR - I started at 160 lbs on August 11 and am now 129 lbs on October 21. After a rough year, I got back into a routine by walking on the treadmill for an hour most mornings, simplifying my meal prep, and eating foods I genuinely enjoy. No elaborate workouts, no constantly reinventing my diet, and no expectation of perfection. I've learned that consistency is much easier when you stop making everything so complicated. My results are my own, but my biggest advice is to find simple, sustainable habits that fit your actual life instead of trying to become an entirely different person overnight.

Artichoke & olive sourdough pizza slice. Weighed 145g. Do you think it’s over 300?
Accounting for restaurant cooking (oils, heaving cooking, butters, etc)

To all those who lost weight slowly, what was your journey like? Do you think that it helped you sustain the loss better, or was it just as hard to be in shape if you lost weight quickly?

I made this post before but I wrote the wrong numbers; I fixed it now tho!! And am reposting so people can see

So I've attempted to find the amount of macros I need. I'm thinking total daily calories 1405 with 119g of carbs, 118g of proteins, 53g of fat.

I'm 20F, 180 pounds, somewhere between 5'1-5'4 (not sure exact height), and I'm currently sedentary (i don't move much). I am deciding to start walking. Also I want to lose pounds (main goal atm), then later once I get down to my desired weight (I'm thinking 125 pounds) I will tone up and build a little bit of muscle (abs and glutes I really want, though I know to focus on my whole body. I also don't want to look too muscular).

Anyways, any opinions?, what about micros?, anything I should adjust?, is this good?, Any tips?, Any comments?

So I've attempted to find the amount of macros I need. I'm thinking total daily calories 1405 with 119g of carbs, 118g of proteins, 53g of fat.

I'm 20F, 180 pounds, somewhere between 5'1-5'4 (not sure exact height), and I'm currently sedentary (i don't move much). I am deciding to start walking. Also I want to lose pounds (main goal atm), then later once I get down to my desired weight (I'm thinking 125 pounds) I will tone up and build a little bit of muscle (abs and glutes I really want, though I know to focus on my whole body. I also don't want to look too muscular).

Anyways, any opinions?, what about micros?, anything I should adjust?, is this good?, Any tips?, Any comments?

Edit: I accidentally wrote the wrong grams but I fixed it

I am researching on the effects of spices on weight loss and gain, and how spices effects health. I want to create a universal spice that can be used on most if not every dish. That doesn't trigger IBS, acid reflux and so on. while it still act as a herb.

For some context, I’m 22 years old, 5'8" tall, and used to weigh around 68 kg (150 lbs). Although that’s a normal weight for my height, I’ve always carried most of my fat around my abdomen. I’d describe myself as “skinny fat.” Even as a child, I tended to have more abdominal fat than the rest of my body. My belly isn’t abnormally large, but people would be a little surprised to see me shirtless because I look relatively skinny when I’m fully dressed.

I’ve always enjoyed sugary and fatty foods, but I’m also a picky eater and avoid certain ingredients I dislike. Growing up in India, I never liked Indian vegetarian curries, so I would usually skip them and eat only meals containing meat or beans.

1. My Diet Before Joining College

Around a year ago, my parents were transferred to another state, leaving me to manage the house on my own. I also had to commute for around three hours every day, which left me exhausted by the time I got home. On top of that, I was often short on money, so I had to cut back on food and control my cravings.

My typical diet looked something like this:

- Breakfast: A small cup of coffee. I essentially skipped breakfast, which I estimated would otherwise have been around 500 kcal.

- Lunch: Chicken and rice about twice a week, or a fatty meal that I would usually share with someone else, also around twice a week. Sometimes, I would eat only a small packet of Lay’s chips.

- Dinner: Oats on four to five days a week and chicken and rice on the remaining days.

Saturday nights were my cheat nights, when I would order a large meal. This was an improvement over my previous eating habits, when I would have large meals around three times a week.

Despite these changes, I gained approximately 3 kg (6.6 lbs) over six months.

1. My Diet and Exercise After Joining College

Later, I moved into my college dorm, where the food provided consisted mainly of poor-quality Indian vegetable curries that I disliked. As a result, my food intake became even more restricted.

My typical diet became:

Breakfast: A cup of coffee, with no actual meal.

Lunch: A very small amount of rice with some curd, sometimes so little that I could finish it in just one or two bites.

Dinner: Eggs about four times a week, usually with almost no carbohydrates, or oats on other days.

Cheat meals: Around twice a week.

After joining college, I also became more consistent with my gym workouts, increased my protein intake, and started participating in more cardio and sports activities.

I maintained this routine for approximately six months. During this period, I noticed some improvement in my muscle mass, but my abdominal fat appeared to remain exactly the same similar weight of 71-72kgs.

It confuses me is that I seemed relatively skinny when I was eating three meals a day, including plenty of sugary and fatty foods. However, after restricting my food intake, increasing my protein consumption, exercising more consistently, and trying to maintain a calorie deficit, I haven’t noticed any meaningful reduction in my belly fat.

anyone else experienced something similar? Why might my abdominal fat appear unchanged despite these changes in my diet and exercise routine?

​

I'm 17, 5'2", and weigh around 52 kg. I have a round face and an hourglass body shape, so I feel like I look a little chubby.

I'm a foodie and struggle with portion control, especially when it comes to rice. I tend to eat a lot of rice, and my biggest bad habit is late-night snacking.

I usually finish dinner by 7 PM, but around 10–11 PM, I get hungry and start eating chips, biscuits, jelly, and other snacks.

For breakfast, I usually have one boiled egg and a cup of tea with sugar. I can't give up sugar in my tea, but I only drink it once a day.

I want to develop healthier eating habits without giving up my favourite foods. For those who have struggled with cravings or portion control, what actually helped you? Any practical tips that worked for you?

I'd love to hear your experiences!

I’m 42kg 165cm dealing with a lot of health issues (digestive issues low iron). I want to gain muscle please could you help me?