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2006/01/26, 03:59 PM
Hi, im desperately trying to lose weight ( from a size 14 to a 10) and start my program on monday ( weight loss and definition ). i am going to be training monday through to friday with weekends to rest but i havent a clue where to start as far as diet is concerned and i know its this that lets me down! i am the sort of person who needs instructions or progrm to follow so if someone could reccomend a healthy diet for me ( breakfast lunch and dinner ) id be very grateful! i dont do much cooking as leave the house at 8am and dont get back until 6pm. no rest for the wicked! ;)
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2006/01/26, 04:11 PM
First off...welcome to FT denstiny. Unfortunately there is no easy solution to weight loss. You need to educated yourself on healthy eating. This site has tons...and I mean tons...of informations, so browse around and learn all you can. The thumbtacks at the beginning of each forum are a great place to start. You say you don't do much cooking, well, I suggest you start! I too work 8-6 outside the home, but manage to have healthy food always available. I didn't start out that way, but over time it has become a habit. There are also lots of convenience foods you can buy like pre cut veggies, tuna, eggs even pre-cooked frozen chicken breast strips. Personally, I just spend 1hr each week cooking up a bunch of chicken breast (marinate and BBQ'd all at once) and store in the fridge for the week. Boil up a 1/2 dozen eggs, cook up a batch of brown rice and you've got some quick lunches/snacks you can throw together in the morning before you head out the door. It is best to eat every 3-4 hours...but again, scan around the site, you'll find all the info you need. If you have any questions afterwards, feel free to ask.
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Even if you are on the right track, you will get run over if you just sit there.
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2006/01/26, 04:50 PM
What should I eat?
This is one of the most commonly asked questions.
Which fad diet works? Should I eat low fat? Low carb? High fat? High carb for energy? Eat according to my blood type? Eat according to my body type?
Let’s try and dispel some common beliefs about food. And let’s try to find some answers to our nutritional questions that will make sense and lead us to a lifestyle that is healthy and not food obsessed.
Myth 1) Low carb eating is the best way to lose weight.
While low carb eating may lead to healthier food choices (less processed foods) a new crop of low carb foods has sprung up in the grocery stores, and they aren’t unprocessed. Another thing to consider is that some low carb diets focus on eating more meat and hence more saturated fats than some healthier choices.
A better mindset about carbs is to think in terms of whole, unprocessed carbs as healthy choices in a balanced diet. Carbs help give you energy and contribute to many important functions in your body.
Stick to whole grains, like oats, barley and brown rice, fresh or frozen vegetables and whole fruits. These foods contain fiber and more nutrients than their processed counterparts. The closer a food is to its original state, the better it is for you.
Another issue with carbohydrates is serving size. A serving of carbohydrates like oats or rice is roughly the size of your closed fist. Vegetables can be eaten in larger quantities, as their calorie amount is generally low and they contain fiber. 1-2 cups vegetables are a good serving size - just don’t smother them with butter or gravy!
Myth 2) If I don’t eat, I will lose weight.
Your body is a complex survival system, made to make it through times of famine by storing food as fat in times of feast. If the food supply seems unstable, your body will store incoming fuel as fat and scrounge what it needs from muscle tissue. In the extremes, this is what leads to heart failure in anorexia patients - the body has eaten its own heart tissue. (It is more complex than that, but you get the picture).
Eating enough calories, at frequent intervals will help you to lose fat and gain lean tissue and achieve the physique you desire.
Everyone’s caloric needs will be different. Try calculating your basal metabolic rate and your daily energy expenditure at www.caloriesperhour.com and se how many calories you actually burn a day. If you are trying to lose weight, you want to create a 500 calorie a day deficit - at least 300 from your exercise routine and 200 from your diet. You should lose a pound a week if you get the formula right.
By eating 5 to 6 small meals a day, you assure your body that the food supply is abundant and you boost your metabolism. Food as it is digested requires calories for the work of digestion. This in itself increases you caloric output, a good thing. You will also keep your blood sugar more level and stabilized when you eat 5-6 small meals, every 3 hours or so. This will help prevent binging later in the day and energy swings, which often cause you to crave sugary foods as your body tries to get some blood sugar going.
Myth 3) Fat is bad; I should eat as low fat as possible.
Fat is important in many functions in your body. It is the kind of fat that you need to pay attention to.
Recent studies have found that people on a moderate (25-30%) fat diet lose more weight than their low-fat dieting counterparts.
Focus on using plant sources for fat - nuts, seeds, olive oil, safflower oil, flax oil and avocadoes are all good sources.
(Also see the FAQ on good fat/bad fat, it is more in-depth).
A serving of good fat is about the size of your thumb, a tbsp of peanut butter, an ounce of nuts.
Myth 4) I don't need more protein if I am exercising heavily, the RDA is enough.
Studies have shown that athletes and heavy exercisers do need more protein intheir diet. Start by eating 1g of protein per pound of bodyweight and see how your body feels. Stick to lower fat protein sources like chicken breats, turkey breast, lean cuts of beef and fish. Eggs and dairy are also good sources of lean protein.
Higher protein diets have been shown to be more effective at losing fat and maintaining/adding lean mass. And there is not a lot of rsearch backing up the claims of excessive protein causing kidney problems. Keep your wtare consumption high and have a serving of protein at each of your 5-6 meals. A serving of protein for most people is roughly the size of the aplm of your hand, 3-5 oz.
This has been a very basic break down - there are some great food lists in the nutrition section and lots of good discussions about diet and how to fine-tune your diet to get the results you want. Do a little searching and learn to feed your body!!!
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Dont spend your precious time asking \\"Why isnt the world a better place?\\" It will only be time wasted. The question to ask is \\"How can I make it better?\\" To that there is an answer.
- Leo Buscaglia
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2006/01/27, 04:15 PM
Thanks for your help guys, it was very informative and its good to know that help is always at hand :) im looking forward to a healthier fitter future :)
thanks x k x
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2006/01/27, 04:21 PM
Nice post asimmer...if you haven't already, you should sticky your post!
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2006/01/27, 05:43 PM
It is in the faqs forum:)
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Dont spend your precious time asking \"Why isnt the world a better place?\" It will only be time wasted. The question to ask is \"How can I make it better?\" To that there is an answer.
- Leo Buscaglia
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