Our expert says:
If you have IBS and find that eating wheat aggravates the condition, then it will help to avoid all products that contain wheat or wheat bran. If you are trying to lose weight then it is important not to overdo your intake of high-fat foods, even if they are very healthy like the avocado, the nuts and the olive oil. Biltong is also not a low-energy food as it contains 14 g of fat and 1348 kJ per 100g, so don't have more than 30 g (2 tablespoons) a day and not every day. It is good that you are doing exercise and losing cm. The diet your describe is reasonable, but it lack 3 servings of milk or dairy products. Add another cup of fat-free yoghurt or milk to your intake and have half a cup of fat-free cottage cheese as a replacement for the tuna or meat every second day. Adult women need 1200 mg of calcium a day to prevent osteoporosis, hence the recommendation to have 3 servings of fat-free or low-fat milk/dairy per day. Research has also shown that diets that have a higher calcium content and contain low-fat dairy, tend to promote weightloss. Your present BMI = 34,4 which is very high, so weightloss is indeed indicated. If you can reduce your weight to 74 kg, your BMI would equal 28,2 which is nearly in the normal range. Set your goal to lose the first 5 kg and when you have lost that weight, aim for the next 5 kg and so on, until you have lost the 16 kg you intend losing. Rome was not built in a day!
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