Rate my diet

[Jimmy1969]

So I'm just getting back from a layoff. My diet is pretty clean but as I lose weight Im not sure if I can further cut any calories. Also I have a very high % of my calories coming from carbs and I'm not really sure what I can shave off that. My food is open for anyone to browse and if you want me or someone else to rate your diet you have to make it public or at least friend anyone you want to see it.  

Thanks for any suggestions.

https://www.fitbit.com/user/2747KV

[Heybales · Accepted solution]

You have an average 1000 cal deficit, many days much more.

You don't need to cut more, you need to have less deficit the closer to goal weight you are.

In essence, you need to eat more.

If you don't do it purposely, don't worry, your body will force it on you anyway by slowing you down and burning less in general to be closer to your intake - especially with the good exercise you are doing.

With that much deficit - you don't even know what you are missing in terms of performance, but it's impacting you, no way around that.

Looks pretty good though, good proteins and fats, good carbs, but slightly at expense of protein.

Just eating 250 more daily will take care of that though.

1000 cal deficit is if you have well over 50 lbs to lose, appears you are under that marker now.

[Jimmy1969]

Thanks for the thoughtful reply. The diet is definitely affecting my performance on the bike. I saw is as soon as I started. I figure theres no way around it. Its starting to get better now however as my body is getting used to the lower calories. 

[Heybales]

Well, it's not that it's getting used to lower calories hopefully, but that you are becoming more fit.

So that means even at same weight and effort (speed), you'll burn the same calories, but being more fit you'll burn more of those as fat.

So now that is less reliant on diet and carbs to have energy for good performance.

Except now you want to go faster - who doesn't on the bike. So now effort is up there again higher, bigger calorie burn, more carb burn, more potential problem.

Except you lose weight, so easier to do that bigger effort now.

But you'll still see better improvement with reasonable deficit.