Diet Riot

FeetMagicII

Currently I'm 5'11'' and ~84kg having put on 4-5kg in the past month. I'm making some radical changes to my diet for the next month to see the effects:

- No carbs after 5/6pm
- Reduce milk intake to half a litre max a day (from 1-2l avg)
- Eggs for breakfast
- Eliminate junk food

The above should be more than enough to get me back to the 80kg I was but I want to lose further weight, ideally approaching 75kg. Some questions I have are:

1) Nuts and the like are consistently recommended as a good snack. I usually eat sesame seeds and never bothered checking the calories they contain until today and was shocked to see a smallish pack containing around 380kcals! So are you supposed to just eat a quarter pack throughout the day(they're not even that filling) or maybe other nuts are lower in kcals than sesame seeds?

2) From the above, what snacks are ideal for someone trying to lose weight?

3) I've heard that eating carbs is bad in the evening, does this solely apply to carbs or is eating in general a bad idea late at night as I usally have dinner around 7/8 and snacks around 11.

4) How many calories is it recommended to intake for a man on training days & non-training days?

The following is what I would see as my daily diet for the next day so let me know what improvements can be made to ensure it is successful:

Breakfast: Two boiled eggs
Noon snack: Nuts
Lunch: Chicken/Beef/Fish with veg & carbs
Dinner: Chicken/Beef/Fish with veg
Late night snack: Protein shake & something small

boogeyman

Hey,

If your eating dinner around 7-8pm in the evening I'd tend to limit my carb intake if your looking to loose weight. I eat less and less carbs as the day goes on from 3pm and with my dinner I'd just pile on the veg. I was addicted to potatoes/rice/pasta but instead of eating all those carbs late in the day I'd have them for my lunch instead.

Obviously if you were training in the evening then I would eat carbs around this time because you body would need them to fuel the workout/help with recovery afterwords.

Hope that helps with some of your queries

FeetMagicII

Back to the 80kg following implementing most of those changes. Only got back to having eggs for breakfast and the difference is amazing. Before I would have 2 bananas and still need to snack on nuts before lunch.

So my diet that I hope to keep up looks as follows:

Breakfast: 2/3 scrambled eggs
Lunch: 1 potato or roughly equivalent as chips/rice/pasta, 1 meat portion (chicken breast etc), 2/3 veg portions
Dinner: 1 or 1.5 meat portion, 3-5 veg portions
Snack: 1 or 2 bowls of cereal (weetabix/corn flakes)

Obviously the odd one out there is the snack - what can I go for instead that would satisfy the late night hunger pang? Would ~20g protein shake with skimmed milk be too much every night?

Also, what does the above look like in terms of calories - I'd imagine it's around the 2200 mark and could be dropped to 2k with a healthy night time snack. So I need to be exerting more than 2200 calories a day? How do people do this when a 10k cycle in the gym at high effort is only 1-200 calories burned...

Pixie Girl

FeetMagicII wrote: »

Back to the 80kg following implementing most of those changes. Only got back to having eggs for breakfast and the difference is amazing. Before I would have 2 bananas and still need to snack on nuts before lunch.

So my diet that I hope to keep up looks as follows:

Breakfast: 2/3 scrambled eggs
Lunch: 1 potato or roughly equivalent as chips/rice/pasta, 1 meat portion (chicken breast etc), 2/3 veg portions
Dinner: 1 or 1.5 meat portion, 3-5 veg portions
Snack: 1 or 2 bowls of cereal (weetabix/corn flakes)

Obviously the odd one out there is the snack - what can I go for instead that would satisfy the late night hunger pang? Would ~20g protein shake with skimmed milk be too much every night?

Also, what does the above look like in terms of calories - I'd imagine it's around the 2200 mark and could be dropped to 2k with a healthy night time snack. So I need to be exerting more than 2200 calories a day? How do people do this when a 10k cycle in the gym at high effort is only 1-200 calories burned...

I'd say your diet at the moment is probably around the 1,800 mark... That's assuming you are using skimmed milk, you grill/bake everything (no oil) and you aren't using any sauces.

Do you eat fruit? Instead of the cereal (which is costing you approx 450 cals) you could try some frozen grapes or blueberries, they taste great! Or you could have an apple with 1 or 2 tbsp of peanut butter, this is a personal fave of mine! Other snack suggestions would be popcorn, multigrain crackers with some hummus, a fruit smoothie made with natural yoghurt, cottage cheese, dark chocolate.

You definitely dont need to be exerting more than 2200 cals a day! In order to lose weight you need to cut calories through dietary changes or exercise or a combination of both.

Because 3,500 calories equals about 1 pound of fat, you need to burn 3,500 calories more than you take in to lose 1 pound. So if you cut 500 calories from your diet each day, you'd lose about 1 pound a week (500 calories x 7 days = 3,500 calories).

FeetMagicII

Whole milk and I fry maybe twice a week, rest would be grill/bake. Thanks for the snack tips I like the sound of all of them. So changes to the diet now are going to be switching to slimline milk and eating 1 bowl of cereal as supper maybe twice a week. Other nights I'm going to try the snacks you suggested. Can frozen blueberries be bought in most supermarkets? Will give them a go tonight.

Stench Blossoms

FeetMagicII wrote: »

Whole milk and I fry maybe twice a week, rest would be grill/bake. Thanks for the snack tips I like the sound of all of them. So changes to the diet now are going to be switching to slimline milk and eating 1 bowl of cereal as supper maybe twice a week. Other nights I'm going to try the snacks you suggested. Can frozen blueberries be bought in most supermarkets? Will give them a go tonight.

Try and ditch the cereal altogether and have fruit instead.

You can get frozen blueberries in Tesco/Dunnes.

Pixie Girl

FeetMagicII wrote: »

Whole milk and I fry maybe twice a week, rest would be grill/bake. Thanks for the snack tips I like the sound of all of them. So changes to the diet now are going to be switching to slimline milk and eating 1 bowl of cereal as supper maybe twice a week. Other nights I'm going to try the snacks you suggested. Can frozen blueberries be bought in most supermarkets? Will give them a go tonight.

Yeah you can get them in tescos or just buy fresh ones and freeze them yourself... whichever you prefer!