Please give me a simple 7 day diet !

finix

I even spelt protein wrong ! so I will call them P and C (carbs) ! I think P is meat/chicken etc and C is pasta veg etc ?

I am totally overweight,Male,51 living alone in my flat. I only stopped drinking maybe 12 cans of cider per day last Monday. I have started walking from westwood in Fairview to the wooden bridge at dollymount and back again.

I am due to do my weekly shop tonight and need a list.
Bit of backround..still smoke and wake every night with such a dry mouth. Drink 6 coffees per day, Maybe I need water during the day. I walk in Fairview park and see people swimming in Westwood but due to issues I cannot afford to join and thought I would ask for help here.
Thank You
Mark

Alf Veedersane

Read the sticky Nutrition 101 as a starting point. It gives a good overview on what you need to know about food.

rick_fantastic

this is a quick start.... try this for 2/3 weeks food wise, drink as much water as you can

Meal 1 200gm Steak Coco Oil 1/2 Brocolli 1/2 Avocado 10/15 walnuts
Meal 2 160gm Chicken 1 tbsp coco oil 150gr colour veg Unlimited Green Veg 1 tbps flaxseed oil
Meal 3 160gm Chicken 300grm Sweet potato Unlimited veg Handful berries (this should be post workout meal)
Meal 4 160grm tuna Tomato, cucumber, beetroot, onion salad 1 tpb olive oil 3 caps omega 3 fish oil

substitute meal 4 with 3 egg / 3 egg white omelette (with veg) in the evenings if you cant stomach the tuna.. eat as much green veg as you want... every 3/4 days up the carb intake by 40/60grms per meal... you can swap sweet potato for 70grm brown rice....

its easy to stick to and you dont need to think about it... reasonably cheap too for a weeks shop..

its about 1900/2000 calories a day but it should work for you, its high fat, high protein and low carb

start off your exercise with the 7min workout (http://www.7-min.com/) start off doing one set a day and build up to 3 sets over 4/6 weeks.

stop smoking, and stay off the booze and your gonna see results...

rick_fantastic

if u dont like steak for brekkie, another option is 3 egg + 3 egg white scrambled, half avocado, couple of sundried tomato and 3 slices of turkey bacon

JimsAlterEgo

even something as simple as
Breakfast - Porridge or Eggs with some Fruit & Nuts added
Lunch - Salad and or Veg with Protein (Chicken,Fish or Steak) Add good fats such as Oils, avocads or Nuts
Dinner - Similar to Lunch but vary it from Lunch of that day

Healthy snacks such as some Nuts, Fruit , Veg, Cottage Cheese , Greek Yogurt.

Try to minimise Breads, Pasta, Rice and Potato (if you must eat wholemeal versions)

Drink Water, Green Tea and Milk. Exercise more and stop smoking

Alf Veedersane

Watch portion sizes.

thegreatiam

Simply by fresh meat and lots of veg

Each meal eat a protein (meat) that is about as big as your palm. Then add 2 times that amount in fresh veg.(carbs)

Cook the meat in butter real butter, not spread or marge, (fats). use spices as you please.

Avoid sugar. If you take 2 sugars in coffee that's 12 spoons a day. Try to limit that.

If you wish you can have a few eggs at breakfast instead of meat. 3/4 will do. But include some veg.

If you do that you'll be keeping your portions in control and getting a balanced diet. Everything else is hyperbole.

Walk to the shop and walk back with bags. Keep active. Join a gym if you wish but as long as you are active you'll be heading get in the right direction.

Get into a routine of this for a few weeks and then you can start measuring progress and tweaking your diet in areas to improve it.

I would also advise writing it all down. Weigh it where possible and make a note of it. That way when you can review it you can see where things can be changed.

finix

Why is eating 3 small meals per day better that one medium meal in the evening better (which I do) ? Does it speed up your metabolism ? I only eat once a day.

thegreatiam

It doesn't matter. One meal or 20. It's the totals that make a difference.
3 meals is convenient for most. 1 meal is fine.