Sample Diet Needed

G-Money

Hello,

I'm trying to get thin and one of the things I need to improve/change is my diet. I've been doing a bit of reading on here and there seems to be a lot of stuff about eating so much percentage protein, so much carbs, so much fat etc.

However to be honest, I just need and want a simple clear guide as to what to eat. For example:

Breakfast
60 grams of muesli with skimmed milk

Lunch
Salad

Dinner
so many grams of rice, veg, chicken etc.

I kind of want just want something that spells out exactly what I need to be eating during the day and not something that tells me so many percent this and that. For example I don't know how to healthily consume 20% fats during a meal. What specific food should that be? Nuts? If so, what type and how many?

I do have a couple of restricitions though. I don't eat any type of fish or seafood with the exception of John West tinned tuna. I also do not like porridge.

Other than that I would probably eat most stuff. When it comes to veg I will eat most of it but I tend to buy frozen veg as too often if I buy fresh stuff it just goes off as I don't eat it in time. Like most people, I don't really want to spend an eternity cooking in the evenings when I come home. A dinner that I could whip up in 15-20 minutes would be preferable.

I do have a sweet tooth so I don't know if it's possible to incorporate something that would satisfy that and avoid me eating biscuits or chocolate with my tea in the evenings.

I'm 32 years old, 5ft 10 and I weigh about 17.5 stone and I want to get to 12 stone, and possibly down to 11 stone, depending on how much flab is left by then.

I know I need to exercise and I think I have something lined up to take care of that which mainly leaves my food intake.

I know this might seem a bit of a primadonna request but I thought I'd post on here and see if people can give me suggestions for actual meals I can eat. I'm sure there's plenty of you who've lost weight so it would be good to hear what you ate/didn't eat.

Thanks.

cmyk

grandmaster wrote: »

Hello,
I just need and want a simple clear guide as to what to eat.

It doesn't come much clearer than the stickies. Everything you need is there, including how to work out your calorific needs. Noone here will be able to tell you that without knowing other details...male/female, what sort of exercise you'll be doing etc.

Have a read of the stickies and come back with any more specific questions you might have.

floggg

For specific meal ideas, have a look at the fitness receipes thread.

I know you say you just want a sample diet you can stick to, but TBH, we can give you a day's diet but unless you have had some input into creating eat, are aware of your wants and needs and what you will actually eat, you are unlikley to stick to it.

e.g. i can tell you to eat 400gs of boiled spinach a day. As boiled spinach tastes worse than feet, you will soon ditch it for a kebab!

nutrition doesn't have to be complicted. Know that vegetables are good, as is lean meat, fish, fruit, eggs and nuts (generally no more than a handful is trying to lose weight), whereas carbs should be avoided if trying to lose weigt, refined white carbs should be completely excluded from the diet, as should greasy foods, takeaways, processed foods. Quantities of carbs. protein fats etc can be read from foodlabels, or use a website like fitday to keep track of nutrition etc.

However, without understanding the basics of nutrition and being able to read food lables, you will never be able to make informed and intelligent choices which means you won't get results.

celestial

floggg wrote: »

For specific meal ideas, have a look at the fitness receipes thread.

I know you say you just want a sample diet you can stick to, but TBH, we can give you a day's diet but unless you have had some input into creating eat, are aware of your wants and needs and what you will actually eat, you are unlikley to stick to it.

e.g. i can tell you to eat 400gs of boiled spinach a day. As boiled spinach tastes worse than feet, you will soon ditch it for a kebab!

nutrition doesn't have to be complicted. Know that vegetables are good, as is lean meat, fish, fruit, eggs and nuts (generally no more than a handful is trying to lose weight), whereas carbs should be avoided if trying to lose weigt, refined white carbs should be completely excluded from the diet, as should greasy foods, takeaways, processed foods. Quantities of carbs. protein fats etc can be read from foodlabels, or use a website like fitday to keep track of nutrition etc.

However, without understanding the basics of nutrition and being able to read food lables, you will never be able to make informed and intelligent choices which means you won't get results.[/QUOTE/]

For the moment, don't overthink things OP. The advice above is great but don't get bogged down in food labels. You do know what you should be eating and what you shouldn't so for now there is no need to scrutinise food labels - just stick to the right foods. The silver lining that comes with being your weight is that you will see results very quickly once you start doing the right things.

rccaulfield

U seem to be a noob to the nutrition thing- read Tom Venutos burn the fat feed the muscle-chapters on nutrition and meal planning are a godsend!

floggg

celestial wrote: »

floggg wrote: »

For specific meal ideas, have a look at the fitness receipes thread.

I know you say you just want a sample diet you can stick to, but TBH, we can give you a day's diet but unless you have had some input into creating eat, are aware of your wants and needs and what you will actually eat, you are unlikley to stick to it.

e.g. i can tell you to eat 400gs of boiled spinach a day. As boiled spinach tastes worse than feet, you will soon ditch it for a kebab!

nutrition doesn't have to be complicted. Know that vegetables are good, as is lean meat, fish, fruit, eggs and nuts (generally no more than a handful is trying to lose weight), whereas carbs should be avoided if trying to lose weigt, refined white carbs should be completely excluded from the diet, as should greasy foods, takeaways, processed foods. Quantities of carbs. protein fats etc can be read from foodlabels, or use a website like fitday to keep track of nutrition etc.

However, without understanding the basics of nutrition and being able to read food lables, you will never be able to make informed and intelligent choices which means you won't get results.[/QUOTE/]

For the moment, don't overthink things OP. The advice above is great but don't get bogged down in food labels. You do know what you should be eating and what you shouldn't so for now there is no need to scrutinise food labels - just stick to the right foods. The silver lining that comes with being your weight is that you will see results very quickly once you start doing the right things.

I ain't saying you need to microanalyse everything you eat, but have a gander at the label - if you see protein is high, then you know its a good protein source. If you see that it is made fro 97.5% bacon lard, don't eat it.

There is no need to get caught up in calorie counting, but have a basic level of awareness of what you consume.

Also, ideally you should not have to do a lot of label reading, becuase fresh veg, meats and fish don't come with labels! just for when you do have to resort to eating something that has more than one ingredient!