advice required

BlueIsland

A friend of mine needs to lose 3 stone. I am helping her as much as I can and as much as she will listen but need a bit of advice. I am male and understand the importance of protein, veg, etc. My own diet is posted in the food diary under my own log. the advice I need is in regards to specific diets depending on gender ( if there is such a thing). For my friend who is trying to shed this fat should she restrict carbs and increase protein intake as a guy or girl would do who is doing weights. She wont be doing weights but has taken up walking for an hour each day. Would someone even be able to provide a sample eating plan for any given day? She is 19 years old.
My advice so far has been replace bread (which she is terrible for) with salads, restrict carbs with main meals and eat 5-6 times a day. snack on protein or fruit.

ali.c

BlueIsland wrote: »

The advice I need is in regards to specific diets depending on gender ( if there is such a thing).

I dont think it changes really between guys and girls, usually guys need more cals overall but the facts are still the same.

For my friend who is trying to shed this fat should she restrict carbs and increase protein intake as a guy or girl would do who is doing weights.

Yup thats pretty much it

She wont be doing weights but has taken up walking for an hour each day.

Transform has a done a great program linked to in the stickies for beginners, worth checking out.

Would someone even be able to provide a sample eating plan for any given day? She is 19 years old.

My current eating plan is something like this (yesterday's)

Meal 1: Protein +Carbs usually Porridge (made 1/3 milk 2/3 water)
Meal 2: Protein +Carbs Carrot and Celery sticks and a protein shake
Meal 3: Protein +Carbs Quinoa, stir fryed beef and mixed veg
Meal 4: Protein +Fat 50g of red skin Peanuts + fish oil caps
Meal 5: Protein + Fat 2 egg omellete with steamed green veg
Meal 6: Protein + Fat 40g of red skin Peanuts


Its hardly perfect, and it changes a good bit.

t-ha

Looks good to me. The only other thing I'd suggest is that you get people to suggest titles of diet/exercise books that they'd recommend. Ultimately it would be the same info, but people believe things quicker when it's coming from a book rather than their mate & obviously you'ld need her to get something good rather than one of the many pieces of crap that are published on the same topic.

BlueIsland

Thanks guys. She has joined weightewatchers which can be effective but it doesnt explain the importance of the different types of foods. Also people totally over exagerate portion sizes when eating on a ww diet plan. They think they can eat loads of pasta because it only one point without realising that in fact only a quarter of their portion is one point. in terms of the diet typed above I would say she would do really well to follow this as her eating is "traditional" in many ways. I was thinking of presenting this to her

meal one- porridge (if she will) with low fat milk and a piece of fruit or yoghurt or scrambled eggs
Eleven- piece of fruit or packet of popcorn
Lunch- a wholewheat borwn bread sandwich with chicken or tuna and a salad filling.
Dinner- chicken/ fish with big portion of veg. with salads on the side.
Snack- fruit

I am never going to get her to give up bread altogether but restricting it would be great/ it is much better than what she was eating.

ali.c

WW has gotten a good bit better in recent years and alot of groups are now emphasing quality along with points.

I think in this case small changes are probably the way to go and if the WW is an option she is happy with then it may well be the best one for her

The diet you posted seems pretty reasonable but i'd prob swap the last fruits snack there for a portion of nuts.