Nutrition Advice

Although you have IBS, still too many options are for you to eat and lose weight in your diet plan, including all kinds of low-fat meat, chicken, turkey, fish, soy milk, and other high-protein foods. If legumes are ok for you, then you can eat them too.
The above foods are rich in protein and make you satisfied and help to lose weight.
I think eating gluten-free cereals instead of typical cereals, helps you to control IBS symptoms. Also, gluten-free cereals are weight loss friendly.
Then if I want to say some meals for lunch, I say:
• Rice and chicken breast
• Beef stew
• Barbeque salmon
• Chicken sandwich with gluten-free bread
• Cooked lentil with mushroom
• Pasta and ground meat
• Meatball

First of all, you should be patient, losing too much weight in a short time hurt your body and health.
The normal range of losing weight is 5% of your body weight in one month or between 3-5 kg per month. Then if your weight loss is in the range, you don't need to do anything else. But if you stop losing weight or don't lose weight enough, you should try a high protein diet or intermittent fasting diet with an adjusted calorie (not too much or less). Note that you should focus on size instead of weight because when you do exercise, your size gets smaller, but your weight doesn't change too much.

Hi Killian,
At first, each 1 gram of protein is 4 calories, but 1 gram of chicken isn't equal to 1 gram of protein. Each 1 oz (or almost 30 grams) of chicken has 7 grams of protein. Meats, chicken, fish, selfish, etc., haven't any carbs, but they have fats. Then we count the fat calories in them.
Each portion (1 oz) of these foods may include 1, 3, or 5 grams of fat, so we plus both macronutrients calories:

Total calorie: (g of protein *4) + (g of fat*9)
And as I said, each 1 oz of chicken has 7 grams of protein and 3 grams of fats.
Then total calories = (7*4)+(3*9) = 59 calories

It depends on your condition, but generally, YES, you can take it but note that you shouldn't take it for a long time.
Try other ways to gain weight without any medicine or supplement, like a weight gain diet plan.

As you know, you are at development age, and these diets disrupt your hormones and slow down your growth.
I suggest you have a normal diet and a healthy lifestyle to your shape be fit for you as you get older.

The most important thing in losing weight is reducing your calorie intake.
Then try to eat more non-starchy vegetables like broccoli, green leafy vegs, etc.
Reduce your simple carbs intake like sugar, refined cereals, cookies, sweets, chocolate, etc.
Try high-fibre foods in moderate amounts like fruits, legumes, whole grain, etc.
Do not drink sugary or alcoholic beverages, like soda, beer, wine, etc.
Eat more protein foods like lean meat, skinless chicken, fish, etc.
And finally, the safe interval for weight loss is between 3 to 5 kg or 5% of your body weight per month. More than this amount is not suitable for your health.

Yes, but since it has potassium content, you should eat it in a moderate amount.

Hi Nazifa,
It depends on the protein, phosphor, potassium, and sodium content of the diet. Generally, he/she can eat 1/3 cup of yogurt or 1/2 cup milk per day.

Hey Russell,
Eat your dinner about 2-3 hours before bed.

Hi Michael,
Carbs are an essential ingredient in your diet. Many different foods contain carbs, including typical foods such as pasta, rice, bread. Also, fruits and vegetables contain carbs, which are a healthy source of vitamins and nutrients. Carbs are a significant element to a balanced diet and when consumed sensibly, contribute significantly to your healthy eating.

Drink about 1-5 cups of coffee per day has demonstrated positive health benefits, but excessive caffeine intake may have negative effects on your health. So you should drink coffee in moderate amounts.

Hi Edmond,
 The biggest difference between nutritionists and dietitians lies in the legal restrictions. A registered dietitian has completed at least a 4 year degree in nutrition studies, taken and passed a registration exam, and has registered themselves on Dietetic Registration. A nutritionist is not necessarily a dietitian. A nutritionist may apply to somebody who has done a short course in nutrition. These individuals are not held to any legal standards or requirements. So dietitians have permission to create a diet plan, and nutritionists haven't. Of course, this is different in each country and is not the same.

Hi Ermia,
A gluten free diet is created for those who have celiac disease or gluten intolerance. A gluten free diet is no more healthy than a balanced diet that includes wheat and gluten. If cutting out gluten from your diet plan makes you feel better, then cut it, if not, don’t worry about it.

The gap between each meal is three to four hours (including snacks).

Hi Juan,
A healthy diet provides enough of each essential nutrient from nutrient-dense foods, contains various foods from all of the basic food groups, and focuses on balancing calories consumed with calories expended to help you achieve and sustain a healthy weight. This eating pattern limits intake of solid fats, sugar, salt (sodium), and alcohol.
You can read more about a healthy diet at here.

Hi Azile,
I appreciate your kindness; helping other people make us happy, and your comment gives us energy.
But, we think spending money on health is not wasting money; actually, it is a long-term investment that will reduce the cost you will pay for the disease in the elderly.
With the best wishes to you❤️

We are Glad to hear that.

Your welcome Ashley. We are proud that you were satisfied with our nutrition counseling services.

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