Proper Diet!!

corcaighabu92

Hi lads, I am 5 ft 10, 85 kg, which is about 14 stone. I need to lose a stone to a stone and a half to be slim!! I am looking for a bit off advice on what to eat. Some days i eat breakfast and not some. It is usually coco pops.. during the day i cud have snacks such as mints, packet of gum, a bar or even two..For meals...varies from chicken, steak, lamb chops, the usual stuff...i tend to eat a lot..buiscuits usually after dinner. Could anyone give me a layout on what to eat. I am not looking for fancy meals if you know what I mean.

TeddyTedson

Cut out suger completely.
Something like this would not be a bad way to start.
Porridge for breakfast.
A few pieces of fruit if you want to snack. Find something you like, fruit can be quite nice.
lunch - sandwich, brown whole grain bread with lean chicken with maybe some tomato or any salad you want.
Again if you want to snack try stick to fruit or Nuts. You can buy them in any health shop.
Dinner eat lean meat or fish with some veg. Sweet potato, baked potato, cauliflower ect.
You could also get protein shakes to snack on, they're quite sweet.
Stay away from carbs after 8pm.
stay away from all simple carbs.
Drink plenty of water.
Don't eat huge portions but don't allow yourself to go hungry either.

Best of luck. Don't forget to exercise though :P

mickman

most of that is good advice except the snacking on nuts part. nuts are very very very fatty. they are full of protein so good for people that work out but not for losing weight

gre

of course nuts are fine..if you snack on the right ones of course;)..here are few nuts and seeds that you can snack on

almonds
cashews
flaxseeds
organic peanuts!
punkin seeds
sesame seeds
sunflower seeds
peacans
brazil nuts
macadamia nuts

eat all in small lunch type portions and you should be fine

corcaighabu92

Ok thanks very much lads. What about those healthy bars?? Are they ok. Nutri grain bars and the likes?

mickman

nuts are fine as the above poster says but just look at the fat content, they are high , but obviously they are miles better than snacking on rubbish

if you exercised and ate like above the weight would peel off

Antisocialiser

I would say that you don't really have to worry about the fat content in meat, eggs or nuts tbh. Its my understanding that its the carbs that spike the insulin that drives weight gain so i think you should be avoiding potatoes, rice, bread, pasta as well as all the junk food and focus on eating plants and animals instead.

At least that's my understanding of it... open to correction.

gavtron

Have a quick read through the stickies, there's some really good info there. In particular this post from Transform:

http://www.boards.ie/vbulletin/showpost.php?p=68283904&postcount=38

p.s. 85kg isn't 14 stone it's about 13st 4lb so there you go you've lost weight already!

gre

corcaighabu92 wrote: »

Ok thanks very much lads. What about those healthy bars?? Are they ok. Nutri grain bars and the likes?

..mate you should be fine if you put in at least 3 to 4 days training..you can eat whole grain pastas bread ect...just make sure its whole foods you eat..basically to lose fat just keep to organic diet and you will be fine..remember nice size potions instead of large,...you dont need to eat and get full all the time..just eat enough to keep you goin'..ie your not very hungry...the nutri grain bars are fine just have one for lunch and later snack ..2 a day should be fine"

remember a balenced diet and a nice workout plan should see you ease to your goals in no time..as long as you stick to it consistantly mate:)

mickman

sticking to it is most peoples problem. they just cant do it and especially its very hard 7 days a week

5 days a week on a strick diet is plenty and you can eat what you want at the weekend, not kfc 3 times a day but you have to allow yourself some pleasures

daniel craig followed a good diet for 5 days a week while preparing for bond and he ate and drank what he wanted at the weekend and look at the frame on that guy!

mrpink6789

All great advice above, especially the link to the stickies. Just cut out all the sugary crap especially coco pops for breakfast. Try and replace it with veg omlette or porridge. Stick to foods that have loads of protein, fish, chicken, meat etc. Leave out the bad carbs like white bread, rice. Loads of veg and when eating snacks stick to good fats like the nuts above, although dont go mental as they are calorie dense.

Like daniel craig it is important to have a "cheat day" in order to stay motivated, most people think they need to live on rice crackers for the next 6 months which is why they fail miserably. I lost a crap load of weight by having a fairly good diet 5-6 nights a week and I still went out and had pints with the lads over the weekend.

mickman

excactly - most of these nonsense diets you see on the web make you eat nothing 7 days a week practically. no one keeps that up

good think about a cheat day is for example if you do well all week and then you pig out on a saturday. ull find ur taste buds changing over time and actually beginning to dis like the total junk food as they slow down your body and take away that good feeling from being slim and active

Plazaman

Obviously alcohol (beer in particular) is quite the fecker for putting on weight (damn you Christmas Socialising). Starting a new eating routine (well just packing in biscuits and sugary snacks) and increasing the excercise. If I was to go out for a beverage to remain sane, what is the best low cal drink to buy (alcohol that is).

mickman

Plazaman wrote: »

Obviously alcohol (beer in particular) is quite the fecker for putting on weight (damn you Christmas Socialising). Starting a new eating routine (well just packing in biscuits and sugary snacks) and increasing the excercise. If I was to go out for a beverage to remain sane, what is the best low cal drink to buy (alcohol that is).

coors light i would say, big girly though

vodka?

mrpink6789

mickman wrote: »

excactly - most of these nonsense diets you see on the web make you eat nothing 7 days a week practically. no one keeps that up

good think about a cheat day is for example if you do well all week and then you pig out on a saturday. ull find ur taste buds changing over time and actually beginning to dis like the total junk food as they slow down your body and take away that good feeling from being slim and active

I would agree with the taste buds changing over time as a lot of junk food I used to eat i couldnt eat anymore.

Although I did have a Zaytoons on Saturdayfor the first time in 15 months, man it was awesome!

mickman

mrpink6789 wrote: »

I would agree with the taste buds changing over time as a lot of junk food I used to eat i couldnt eat anymore.

Although I did have a Zaytoons on Saturdayfor the first time in 15 months, man it was awesome!

now zaytoons is a total different kettle of fish - they have the best chicken kebab in the world bar none - i would never stay off their food

gre

Miller's Genuine Draft :P....as for cheat days try a sunday..i like to stick to one;)

mloc

One of the single most important weight loss necessities is breakfast.

Make it a staple of your day; start every day with a large breakfast. It might take getting used to, but it metabolically primes your body and really, really is the most important meal of the day.

rocky

Some good advice in this thread, but then some out-of-date advice also.

Things that are not needed to lose weight (they are ok to include if you feel better, but are not important/ not supported by research):

-breakfast: fine if you want it, but it helps me and other people keep calories down; eating breakfast will not speed up metabolism.

-a cheat day/meal is fine, as long as you don't go completely overboard - one day 'ad lib' eating can destroy one week worth of effort. Just keep an eye on it.

-white carbs good, bad carbs bad - when aiming to lose weight, most important is total calories for the day, the difference between (for example) white bread and brown (seeded) bread is not always to the benefit of brown bread. Also brown rice has a few disadvantages over white rice.

-complex carbs good, simple carbs bad - not as simple as that, in general any such 'rule' that tries to ban any single food type from a diet is not grounded in research. For example, maltodextrin (some people use it PWO in a shake) is a complex carb, white bread is a complex carb.

- insulin is the hormone that stores fat, so keep carbs low - not true, fat can be stored in the absence of insulin (try eating only fat over maintenance calories, do you think it won't get stored? Also, there are proteins that spike insulin, even though officially protein does not have a GI value - another reason to not read too much into the high GI bad, low GI good idea. If calories are below maintenance, where will insulin get the energy to store fat, out of thin air? What will happen when carbs are kept low is that initial water loss which can be seen as 'losing weight' by some people, this water will be stored back on when increasing carbs, unless you want a low carb diet for life?

- don't eat carbs after xx pm - again, in the grand scheme of things, when you eat does not influence the result of weight loss - total calories does. Eat carbs before bed if it helps you sleep better.

mloc

rocky wrote: »

Some good advice in this thread, but then some out-of-date advice also.

Things that are not needed to lose weight (they are ok to include if you feel better, but are not important/ not supported by research):

-breakfast: fine if you want it, but it helps me and other people keep calories down; eating breakfast will not speed up metabolism.

It may not "speed up" your metabolism as such, as much as prime your metabolism by causing a metabolic response by ending the fasting state and causing the release of many signaling hormones etc. There have been several studies demonstrating the importance of breakfast. Hit up pubmed to check them out for yourself.

rocky

By all means if you have a study, post the link. The ones I'm aware of are correlational studies that only link the lack of breakfast with a higher weight. Of course this is mostly due to social factors, such as being a student (away from family), being on a diet (and having a higher weight in the first place, otherwise why diet). Not the lack of breakfast per se is the cause here, but the total diet/exercise regime that tends to be lacking in people that skip breakfast without being aware of the consequences or lack thereof.

from http://www.leangains.com/2010/10/top-ten-fasting-myths-debunked.html

Those studies likely show that people who tend to eat less frequently have:
* Dysregulated eating patterns; the personality type that skips breakfast in favor of a donut in the car on the way to work, undereat during the day, and overeat in the evening. They tend to be less concerned with health and diet than those who eat more frequently.

* Another feasible explanation for the association between low meal frequencies and higher body weight is that meal skipping is often used as a weight loss strategy. People who are overweight are more likely to be on a diet and eat fewer meals.

The connection between lower meal frequency and higher body weight in the general population, and vice versa, is connected to behavioral patterns - not metabolism.

Also checkout myth no. 7

Sometimes, an argument is made for eating breakfast as we are more insulin sensitive in the morning. This is true; you are always more insulin sensitive after an overnight fast. Or rather, you are always the most insulin sensitive during the first meal of the day. Insulin sensitivity is increased after glycogen depletion. If you haven't eaten in 8-10 hours, liver glycogen is modestly depleted. This is what increases insulin sensitivity - not some magical time period during the morning hours.

Again, eating breakfast is fine, is just not "necessary"

bladespin

Keep a food diray and count up your calories.

You should be looking to eat below your maintenance calories, there's a thread dedicated to how to work them out.

Personally I found that cheat days can be counter productive (I went overboard), I got better results by averaging my calories over the week so if I was to have a mc Donalds etc, I could drop my daily calories accordingly to bring my average back below maintenance for the week.

rocky

mloc wrote: »

It may not "speed up" your metabolism as such, as much as prime your metabolism by causing a metabolic response by ending the fasting state and causing the release of many signaling hormones etc. There have been several studies demonstrating the importance of breakfast. Hit up pubmed to check them out for yourself.

New study published yesterday:

http://www.nutritionj.com/content/10/1/5

Impact of breakfast on daily energy intake - an analysis of absolute versus relative breakfast calories

Results

Increasing breakfast energy was associated with greater overall intake in normal weight and obese subjects. The increasing ratio of breakfast to total daily energy intake was associated with a significant reduction of overall intake on days where post-breakfast energy was significantly reduced. Correlational and multiple regression analysis support the concept that absolute breakfast calories have the strongest influence on daily energy intake.

Conclusion

Reduced breakfast energy intake is associated with lower total daily intake. The influence of the ratio of breakfast to overall energy intake largely depends on the post-breakfast rather than breakfast intake pattern. Therefore, overweight and obese subjects should consider the reduction of breakfast calories as a simple option to improve their daily energy balance.