I Need Help Choosing The Right Diet For Me...

[phuturatica]

So since moving to Thailand I have gained about 7 kgs and I want to lose about 8 - 9 kgs in total so I am happy with my size.

I've tried certain diets but they just don't seem to work with me. I think the main problem is that I have underlying health problems meaning that when I cut something out of my diet which my body has been relying on all those years it sends my body haywire.

I have chronic kidney failure therefore I am very anaemic and take iron supplements every day. However it also means I have resorted to drinking a lot of sugary drinks to get some energy out of them and I know they're not helping at all. Also I get cramps in my legs very often which I'm guessing is down to my low sodium diet I have enforced due to my kidney problems. Not to mention, I am on a fluid restriction diet of 2 litres per day. (This is what I was given in the UK) however I have increased it to 3 litres now I am in a hot country, therefore probably more dehydrated. (I wake up throughout the night feeling very thirsty and dehydrated most nights)

I have joined a gym, but I have to be careful because I have a torn left knee meniscus cartledge therefore any exercise I do, makes that knee flare up. I've already had surgery on it but I've been told it's torn again...

7 Eleven is going to kill me. I love snacking. :/ What snacks can I have which are ok? Also I have absolutely no idea what food I should or shouldn't be eating when it comes to Thai food. I will admit, I'm slightly fussy and not a huge lover of vegetables so I tend to go for the meat option. However I know it's not healthy.

What are some Thai meal options which are healthy that I could ask for in restaurants? My main problem is that I don't really know much about diets and what is good and what is bad. However I drastically need to change my diet as I think it has reached ridiculous levels and I am severely unhealthy. The hardest bit for me is changing my bad habits. :/ I try these diets and they leave me with no energy at all and I end up feeling tired and cranky all day.

Any help or guidance please?

[robblok]

Your sugary drinks are a problem, as for the cramps buy potassium tablets they might help. Its a bit hard to give you advice because you have so many underlying problems.

Can you cook meals yourself ? Maybe start the day with some oatmeal ?

As for good Thai food, try to steer away from fried stuff and take chicken instead of pork. I know pork is in general more tasty but also usually fatter.

[David48]

When I noticed this post in the recent topics bit, I thought HA ... I know, let's call it the 'No 7/11' diet ... but you have mentioned that above already.

Indeed I think that you have already identified most of the areas which could be a problem.

No 7/11 ... implying the further away from what is 'natural' food ... the further away it should be from your mouth.

Boiled potatoes / mashed potatoes ... not potato chips, or crisps.

Oranges, not orange juice.

Sugar Cane ... not chocolate etc. Not that I am suggesting that you eat sugar cane.

So if what you about to eat doesn’t resemble it's shape in nature ... then don't.

Also the sugar drinks are a definite no-no as they are high in calorific content yet leave no fibre in your stomach to make you feel full.

As for the cramps, try a banana or two a day ... the small ones.

I play squash in Australia and when I get the cramps then it's the banana, a glass of water.

A vitamin tablet a day doesn't go astray.

Oh, they suggest brown rice instead of white rice because it has a lower glycemic index … but try and find ‘prison’ rice in any street food or a restaurant.

http://www.diabetesaustralia.com.au/Living-with-Diabetes/Eating-Well/Glycaemic-Index-GI/

As for the gym ... why bother ... walk more and please, no offence meant ... sex-a-cise (with someone you love).

I used to walk up the stairs, but given Thailand’s heat in Summer, gave that away as a bad joke except in air-conditioned buildings.

Don't have unrealistic expectations about the weight loss ... slowy crept up ... slowy it went down.

[phuturatica]

Your sugary drinks are a problem, as for the cramps buy potassium tablets they might help. Its a bit hard to give you advice because you have so many underlying problems.

Can you cook meals yourself ? Maybe start the day with some oatmeal ?

As for good Thai food, try to steer away from fried stuff and take chicken instead of pork. I know pork is in general more tasty but also usually fatter.

I unfortunately don't have cooking facilities at my current apartment. I am looking to change apartments soon though with an actual kitchen. I always go for chicken anyways as I have gout and need to stay away from dark meats.

I already take multi-vitamin tablets which have potassium in them so surely that should be enough? Or should I take potassium supplements on top of the multi-vitamins?

[robblok]

I take multivitamins too good expensive ones but there are days i need extra potassium. The tablets are cheap 3bt a tablet just buy a few and if they relieve your cramps you can look for an even cheaper option.

Could you take less of those sugary drinks ?

[phuturatica]

When I noticed this post in the recent topics bit, I thought HA ... I know, let's call it the 'No 7/11' diet ... but you have mentioned that above already.

Indeed I think that you have already identified most of the areas which could be a problem.

No 7/11 ... implying the further away from what is 'natural' food ... the further away it should be from your mouth.

Boiled potatoes / mashed potatoes ... not potato chips, or crisps.

Oranges, not orange juice.

Sugar Cane ... not chocolate etc. Not that I am suggesting that you eat sugar cane.

So if what you about to eat doesn’t resemble it's shape in nature ... then don't.

Also the sugar drinks are a definite no-no as they are high in calorific content yet leave no fibre in your stomach to make you feel full.

As for the cramps, try a banana or two a day ... the small ones.

I play squash in Australia and when I get the cramps then it's the banana, a glass of water.

A vitamin tablet a day doesn't go astray.

Oh, they suggest brown rice instead of white rice because it has a lower glycemic index … but try and find ‘prison’ rice in any street food or a restaurant.

http://www.diabetesa...aemic-Index-GI/

As for the gym ... why bother ... walk more and please, no offence meant ... sex-a-cise (with someone you love).

I used to walk up the stairs, but given Thailand’s heat in Summer, gave that away as a bad joke except in air-conditioned buildings.

Don't have unrealistic expectations about the weight loss ... slowy crept up ... slowy it went down.

I was told by a renal dietician to limit my banana intake to only 2 a week due high potassium and magnesium levels. It seems I can't actually win! *shakes fist*

Also how the hell am I supposed to stay out of 7 Eleven?! There's so many around here! I find it impossible almost!

And sex-ercise?! What makes you think I have sex!? I am an innocent girl! Hehe!

I think for me, I just need more self-discipline. :/

[phuturatica]

I take multivitamins too good expensive ones but there are days i need extra potassium. The tablets are cheap 3bt a tablet just buy a few and if they relieve your cramps you can look for an even cheaper option.

Could you take less of those sugary drinks ?

I have cut down dramatically on sugary drinks but I find that in the morning, I need one to kick start my day. I try to stay away from fizzy carbonated drinks so I have the flavoured teas instead. I tried drinking pure green tea instead but it just gave me a temporary caffeine buzz and I crash within 2 hours to the point of eyes feeling so heavy they could close whilst stood up.

I have started drinking electrolytes in water and they seem to work as they're full of glucose and salt and they also help with my dehydration but I'm not sure that drinking 1 - 2 satchets of those is good for me or not?!

[JuliaThazinMayerhofer]

Hey,

unfortunately Thai food is not that healthy as we always consider it to be. There is sugar, MSG and fish sauce in a lot of dishes - and many dishes are a combo of simple carbs and saturared fats (e.g. pad thai and fried rice) - which is no go for any weight loss programme. So really the only way for you to live a healthy lifestyle is to prepare your own food. Since you do not have a kitchen, here are some other suggestions you can get at 7-11 and big supermarkets:

- Instant oatmeal

- Boiled sweet potato is available in supermarkets and at street stalls

- Low-fat yoghurt or greek yoghurt with berries

- Fruits: apples, grapefruit, cantaloupe - strawberries & mango are too high in sugar

- Boiled eggs can also be found at 7-11

- Canned tuna

- Almonds and other nuts (buy natural ones, not salted/roasted)

If you really want to change your diet what you need is a healthy lifestyle with sufficient amount of protein, moderate carbs (preferably in the morning, before and after training) and some healthy fats like olive oil, salmon and nuts. Carbs should be complex such as oatmeal, sweet potato, brown rice, quinoa, whole grains etc. I would recommend the ratio of 40% protein, 40% carbs and 20% fat.

Regarding the training: Do you also work out with weights or only cardio? Working with weights is key to loosing fat and even if you have problems with your knees there are ways to work around it.

Feel free to message me, I am also training people and always happy to give advice and inspire others to live a health life.

[rijb]

This might help your motivation: Sugar can make you dumb

"Eating a high-fructose diet over the long term alters your brain's ability to learn and remember information. But adding omega-3 fatty acids to your meals can help minimize the damage."

[glbv]

In my first apartment here ever I had no stove so I went and bought an induction cooker and a pan, set it up on my floor. Can cook anywhere well if you need to/want to bad enough. On that little induction cooker i made everything from steak, to chilli, to duck breast in red wine sauce.

Again as others have said here its the sugary drinks, #1 thing you will see from almost anyone seriously fit is that any liquid that goes into their body is 0 calories or dam_n close to it. My gf is cutting at 1200 calories a day, shes 48kg and about 166cm. So with that in mind the average sweetened tea here by oishi is about 120 if I remember. So right there 1 drink 10% of her calories gone. You will not be full, you will not be satisfied, it is more than likely not a craving. Dont drink your calories.

[Neha]

In my first apartment here ever I had no stove so I went and bought an induction cooker and a pan, set it up on my floor. Can cook anywhere well if you need to/want to bad enough. On that little induction cooker i made everything from steak, to chilli, to duck breast in red wine sauce.

Again as others have said here its the sugary drinks, #1 thing you will see from almost anyone seriously fit is that any liquid that goes into their body is 0 calories or dam_n close to it. My gf is cutting at 1200 calories a day, shes 48kg and about 166cm. So with that in mind the average sweetened tea here by oishi is about 120 if I remember. So right there 1 drink 10% of her calories gone. You will not be full, you will not be satisfied, it is more than likely not a craving. Dont drink your calories.

Yes I agree with the above poster. And there are several sources of food to get your potassium and other electrolytes. If you start eating healthy you will not need to have the electrolyte drink. Robblok above exercises, therefore he might need the extra potassium because strength training can cause cramps due to sweating and muscle extension aside from not stretching at the end of workouts (it happens to me sometimes too) but one boiled or baked potato has more than enough potassium if that is what the deficiency is.

I have seen this thread over the last day or two but I want to say, please consult with a doc before you start dieting. With all your underlying conditions, it's pretty remiss to ask for help in a forum like this. I don't mean to be rude or anything, I genuinely think that you might be better off consulting with a professional. Even coaches at the gym that people pay for them to talk about diet are not qualified to give you the green light on diet to clients with such diseases. They will also tell you to check with a doctor.

We can all give you diet advice but it might do you harm with all the problems you already have... If stuff comes up for you then you will have trouble sticking to the diet as well.

All the best.

Edited May 17, 2012 by Neha

[robblok]

Neha,

That was why i only said something about the sugary drinks, with all her underlying problems i did not feel it was a good idea to give her advise.

About the potassium, i have had those cramps not only when working out but also fishing at fishing lake. Granted the fish are real big so it is like a workout especially if you catch many. First i tried to combat it with only water and multivitamins but in extreme cases i just need extra.

The reason why i said supplement it is you can add it easy from a tablet and stop too if needed.

[Neha]

Neha,

That was why i only said something about the sugary drinks, with all her underlying problems i did not feel it was a good idea to give her advise.

About the potassium, i have had those cramps not only when working out but also fishing at fishing lake. Granted the fish are real big so it is like a workout especially if you catch many. First i tried to combat it with only water and multivitamins but in extreme cases i just need extra.

The reason why i said supplement it is you can add it easy from a tablet and stop too if needed.

I totally understand and I wasn't disagreeing with you at all

Just saying that if someone is trying to get healthy, the first thing the need to do is fix their diet and start eating whole foods. Including a potato in her diet might be more than enough potassium for her, whereas you might need supplements since you put your body through a lot more.

It just doesn't make sense to me to pop a multivitamin, electrolytes and extra vitamins on top if your diet is not healthy. I also take a high potency multivitamin but I train 3x week, and also walk, swim, play frisbee. I cook all my food at home - whole, nutritious food - and only eat out once a week at most. I don't even think I need it considering how many veggies and other nutritious foods I have in my diet.

Like glbv, I also didn't have a kitchen where I lived before for three months. Got an induction cooker and set it on a sidetable, used that to make curries, rice, potatoes, chili, stir frys It can be done.

I also want to say to the OP that since I stopped 7/11 and started eating healthy food, I can eat a lot MORE in sheer volume! You can eat one small bar of snickers or a big cup of rice, it will be the same calories, but you won't feel full after the teeny chocolate. You'll see the difference if you just start cooking at home.

[glbv]

Also you said you need help with dehydration, how much water do you drink a day. Im a 9 liters. Gonna guess your smaller than me but even 7 is around what my gf drinks. Your body is mostly water and many times people mistake thirst for hunger and continue eating that big meal and then finish it off with some water, finally satisfying them.

You mention your torn meniscus and I had a very similar accident when I cracked both of mine leg pressing. I would just avoid any cardio and any leg work till its healed. Cardio is not needed to lose weight anyways you just need to eat less.

[phuturatica]

Also you said you need help with dehydration, how much water do you drink a day. Im a 9 liters. Gonna guess your smaller than me but even 7 is around what my gf drinks. Your body is mostly water and many times people mistake thirst for hunger and continue eating that big meal and then finish it off with some water, finally satisfying them.

You mention your torn meniscus and I had a very similar accident when I cracked both of mine leg pressing. I would just avoid any cardio and any leg work till its healed. Cardio is not needed to lose weight anyways you just need to eat less.

The problem with water intake is that I am on a fluid restriction diet due to my renal failure. In the UK I was limited to 3 litres of fluid per day and that wasn't really a problem because I never suffered dehydration due to the heat over there. In Thailand I drink about 4 litres per day, however this is from my own calculation of the restriction I was on in the UK.

I have requested to see my renal specialist and also requested to speak to a nutritionist to see if they can guide me as I imagine that my diet in this country needs to be different to what it was in the UK, especially the fluid intake.

Also, if I cannot do cardio, then what exercise can I do? Weights? I'm not all that familiar and in the know with gyms.

[glbv]

As far as exercise ya you can do some weights, its true if you dont use it you lose it when it comes to your muscles. Its very common for people to diet improperly, lose muscle, get fat again, then when they are trying to lose weight then next time they have a harder time because the amount their body burns is lower.

We have a half decent gym that my gf trains in, (im comparing you to a lot cause your probably pretty similar for everything as far as a size/experience). She does tricep push downs, bent over dumbbell rows, lat pull downs, lunges and dumbbell chest press, along with some misc calve and abs work. So out of that you can do all but lunges with absolutely no wear on your knees.

[tropo]

Oh, they suggest brown rice instead of white rice because it has a lower glycemic index … but try and find ‘prison’ rice in any street food or a restaurant.

http://www.diabetesa...aemic-Index-GI/

That's an easy problem to solve. Cook the brown rice at home and take it to the restaurant. It's amazing how many varieties of brown rice are available in the supermarkets here.

[tropo]

I have started drinking electrolytes in water and they seem to work as they're full of glucose and salt and they also help with my dehydration but I'm not sure that drinking 1 - 2 satchets of those is good for me or not?!

I would suggest throwing away all the sugary drinks and electrolytes and drink coconut water straight from the coconut.

[tropo]

and many times people mistake thirst for hunger and continue eating that big meal and then finish it off with some water, finally satisfying them.

I didn't think it was possible to confuse thirst for hunger because the sensations are totally different. You can be thirsty and hungry at the same time, in which case it's important to take care of the thirst first.

Next time I feel hungry I'll have to ask myself - are you sure you're hungry - maybe you're only thirsty?

Edited May 18, 2012 by tropo

[robblok]

and many times people mistake thirst for hunger and continue eating that big meal and then finish it off with some water, finally satisfying them.

I didn't think it was possible to confuse thirst for hunger because the sensations are totally different. You can be thirsty and hungry at the same time, in which case it's important to take care of the thirst first.

Next time I feel hungry I'll have to ask myself - are you sure you're hungry - maybe you're only thirsty?

Tropo, no joke many people in the know say the same thing. But like you i think they are different. but does not mean they are not right.

[tropo]

Tropo, no joke many people in the know say the same thing. But like you i think they are different. but does not mean they are not right.

It's pretty hard to believe.

One thing is for sure - if you ever find yourself very thirsty and very hungry at the same time it's very important to discipline yourself to drink a lot of water and let it pass through the stomach first before you eat. Once you eat and mix up the water with the food the absorption of the water will be very slow and it will dilute the digestive juices.

I hardly ever drink and eat at the same time and if I do, it's a very small quantity of fluid. It amazes me when I see people eating while drinking large quantities of beer, smoothies or juices at the same time.

Edited May 18, 2012 by tropo

[robblok]

I drink a lot even during meals (especially during my oatmeal in the morning) but its all water. I do see the logic thought of what you are saying. I drink water all through the day actually i try to really stay away from sugary drinks. But i do sin once in a while and ad a little sirop to the water. Bought some good quality ones expensive but good. Other then that i drink a lot of green tea (not the one they sell but make it myself with tea and hot water)

[tolsti]

I sympathise with Phuturatica as I also suffer from kidney failure albeit not as advanced a stage as her. Potassium tablets and indeed high potassium fruits and veggies are a no no for us due to our kidneys not being able to process the Potassium.. have a look at this site and this page for recipes.... I would encourage you to get an appt with a kitchen and cook for yourself... that way you are in control. However, remember, it cannot all be pain... sometimes you need to have pleasure as well as you need to treat your mind as well as your body otherwise your illness will take over your life.

http://www.kidney.org/patients/kidneykitchen/recipes.cfm

[chiang mai]

Hey,

unfortunately Thai food is not that healthy as we always consider it to be. There is sugar, MSG and fish sauce in a lot of dishes - and many dishes are a combo of simple carbs and saturared fats (e.g. pad thai and fried rice) - which is no go for any weight loss programme. So really the only way for you to live a healthy lifestyle is to prepare your own food. Since you do not have a kitchen, here are some other suggestions you can get at 7-11 and big supermarkets:

- Instant oatmeal

- Boiled sweet potato is available in supermarkets and at street stalls

- Low-fat yoghurt or greek yoghurt with berries

- Fruits: apples, grapefruit, cantaloupe - strawberries & mango are too high in sugar

- Boiled eggs can also be found at 7-11

- Canned tuna

- Almonds and other nuts (buy natural ones, not salted/roasted)

If you really want to change your diet what you need is a healthy lifestyle with sufficient amount of protein, moderate carbs (preferably in the morning, before and after training) and some healthy fats like olive oil, salmon and nuts. Carbs should be complex such as oatmeal, sweet potato, brown rice, quinoa, whole grains etc. I would recommend the ratio of 40% protein, 40% carbs and 20% fat.

Regarding the training: Do you also work out with weights or only cardio? Working with weights is key to loosing fat and even if you have problems with your knees there are ways to work around it.

Feel free to message me, I am also training people and always happy to give advice and inspire others to live a health life.

In a separate recent thread I described how I lost 7 kilo's in one month on this diet, it really does work but you've got to be diciplined and cut out ALL snacks. The only things I can add to the list above are celery and raw carrots as snacks and Weetabix for breakfast, don't overdo the nuts beause they're caloric dense and very moreish. Also, try Gatorade as your only drink, might help with the pottasium problem otherwise, zero alcohol!

[robblok]

Hey,

unfortunately Thai food is not that healthy as we always consider it to be. There is sugar, MSG and fish sauce in a lot of dishes - and many dishes are a combo of simple carbs and saturared fats (e.g. pad thai and fried rice) - which is no go for any weight loss programme. So really the only way for you to live a healthy lifestyle is to prepare your own food. Since you do not have a kitchen, here are some other suggestions you can get at 7-11 and big supermarkets:

- Instant oatmeal

- Boiled sweet potato is available in supermarkets and at street stalls

- Low-fat yoghurt or greek yoghurt with berries

- Fruits: apples, grapefruit, cantaloupe - strawberries & mango are too high in sugar

- Boiled eggs can also be found at 7-11

- Canned tuna

- Almonds and other nuts (buy natural ones, not salted/roasted)

If you really want to change your diet what you need is a healthy lifestyle with sufficient amount of protein, moderate carbs (preferably in the morning, before and after training) and some healthy fats like olive oil, salmon and nuts. Carbs should be complex such as oatmeal, sweet potato, brown rice, quinoa, whole grains etc. I would recommend the ratio of 40% protein, 40% carbs and 20% fat.

Regarding the training: Do you also work out with weights or only cardio? Working with weights is key to loosing fat and even if you have problems with your knees there are ways to work around it.

Feel free to message me, I am also training people and always happy to give advice and inspire others to live a health life.

In a separate recent thread I described how I lost 7 kilo's in one month on this diet, it really does work but you've got to be diciplined and cut out ALL snacks. The only things I can add to the list above are celery and raw carrots as snacks and Weetabix for breakfast, don't overdo the nuts beause they're caloric dense and very moreish. Also, try Gatorade as your only drink, might help with the pottasium problem otherwise, zero alcohol!

Its basically what i eat all the time, and im still loosing weight but hitting plateau's at times. I am still going down. But not at the speed you are talking about.

[chiang mai]

I don't know if you read the latest medical reports out of the UK on this subject but researchers at Oxford have discovered that if a person wants to permently loose any weight they have lost during a diet they should eat 300 calories a day less than what they normally do, pretty leading edge cutting stuff don't you think, we're right out there in front of the pack on this one!