eddycraig
07-22-2004, 11:21 AM
Hi, I'm 6'0" 220lbs and would like to lose a little weight. I've noticed here that a lot of people have chosen the pill route as they feel nothing else works. I don't think these pills are healthy at all. Is there anyone who has lost some weight in a manner different from this? What kind of foods did you eat? What did you not eat?
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Infidel
07-22-2004, 12:36 PM
eddy, I was originally about 225 lbs and lost about 60 lbs over the course of a year. To be able to give reccomendations I would need to know what you eat exactly, but this is what worked for me: cut all sodas, jucies, etc and drink only water; cut back on simple carbohydrates such as white bread and pasta; avoid unhealthy choices like fast food, fried stuff, etc; snack on vegatables and fruit instead of the other less healthy choices;get into a regular exercise routine, start out slow if you need to and gradually work your way up: both cardio and strength training are important.
I guess that is the best I can give without knowing more about your diet, but I would also stress to take things slowly, dont try to change your lifestyle overnight. Incremental changes worked for me, it helped me avoid relapses and mantain my weight loss for over 7 months now.
I guess that is the best I can give without knowing more about your diet, but I would also stress to take things slowly, dont try to change your lifestyle overnight. Incremental changes worked for me, it helped me avoid relapses and mantain my weight loss for over 7 months now.
LV40
07-22-2004, 02:31 PM
That's almost exactly what I've done, except I'll admit I'm a little lazy on the exercise part. But 80% of weight loss is diet. A friend of mine works out religiously believing that since she exercises she doesn't have to watch what she eats and then wonders why she never loses any weight. She'll go to the gym and burn off a ton of calories, then stop at McDonald's on her way home and put back on everything she just burned.
You have to eat sensibly and watch your portions. This doesn't mean you have to give up all of the foods you love, it just means you have to eat way less of them. Make them rare treats rather than everyday meals. If you eat large portions, try cutting them a little at a time until your body gets used to eating less food. I used to eat one big plate at meals then go back for a 2nd big plate. Now I eat only ONE plate that isn't piled with food and I never go back for 2nds. My body has adjusted to less food, therefore it takes less to fill me up. Plus I drink water or skim milk with my meals, it helps to fill me up faster so I eat less.
I don't eat fried food, fast food, candy or sugar, bread (unless it's whole wheat), I limit how much pasta and rice I eat, I've switched to the fat free margarines, the lowfat salad dressings (which I still can't get used to, they're all disgusting in my opinion), and I'm eating more fish and leaner cuts of meat, trimming off the fat and peeling the skin off of chicken.
There's lots of things you can change. Your body will eventually get used to it and you'll lose weight :)
You have to eat sensibly and watch your portions. This doesn't mean you have to give up all of the foods you love, it just means you have to eat way less of them. Make them rare treats rather than everyday meals. If you eat large portions, try cutting them a little at a time until your body gets used to eating less food. I used to eat one big plate at meals then go back for a 2nd big plate. Now I eat only ONE plate that isn't piled with food and I never go back for 2nds. My body has adjusted to less food, therefore it takes less to fill me up. Plus I drink water or skim milk with my meals, it helps to fill me up faster so I eat less.
I don't eat fried food, fast food, candy or sugar, bread (unless it's whole wheat), I limit how much pasta and rice I eat, I've switched to the fat free margarines, the lowfat salad dressings (which I still can't get used to, they're all disgusting in my opinion), and I'm eating more fish and leaner cuts of meat, trimming off the fat and peeling the skin off of chicken.
There's lots of things you can change. Your body will eventually get used to it and you'll lose weight :)
LV40
07-22-2004, 02:37 PM
Oh, and about the pills, I never use them for anything. I don't think they're healthy either, I don't believe in 'magical' cures to weight loss. It's nothing but a bunch of false promises, giving dieters false hope that sends them on yet another rollercoaster ride. And I don't like the idea of appetite suppressants either. YOU are your appetite suppressant, it's a matter of willpower and willpower only. You have to have a talk with yourself and finally decide to make a committment. A committment to eat healthy for the rest of your life. That's the ONLY long-term plan. These pills, over time, will do more harm than good. If you can come to terms with yourself and make the committments you need to make and do it and stick with it, then honey you've got it licked :)
Infidel
07-22-2004, 04:02 PM
I disagree, changing your lifestyle is hard but by no means impossible. The reason why most diets fail is because they are fad diets that are impossible to mantain in the long run. Most people dont want to change their lifestyle, they want to take a magic pill or stop eating a certain group of foods in hope they can loose weight without really sacrificing anything, which simply dosent work.
The best carb/fat blocker is a healthy diet, I have been on many prescription drugs over the past couple of years and I have a very hard time believing that these so called diet pills are good for your health even if they do help you loose weight.
The best carb/fat blocker is a healthy diet, I have been on many prescription drugs over the past couple of years and I have a very hard time believing that these so called diet pills are good for your health even if they do help you loose weight.
LV40
07-22-2004, 04:48 PM
I agree with Infidel. It CAN be done. And once you get used to it, it's really not that hard. It's all about making the right choices, and even a few bad ones on occasion, nobody is perfect. There *is* no perfect diet, you just do what works for you. And deciding to eat healthy food is in no way impossible, nor is it unrealistic.
About the fat and carb blockers, I can't say much because I've never taken them, but THAT is more unrealistic and short-term than simply deciding to get ahold of your life. You can't take these pills forever. And once you stop, all the weight you've lost comes back, in most cases. Every single pill I've taken in the past and every single 'fad' diet has caused me to lose weight - temporarily. And then I'd gain it all back and then some. Years and years of fad and yo-yo dieting has put me where I am right now. They've all caused me, in the long run, to GAIN weight, not lose it. People wish to believe that these things work because they aren't willing to do what they really have to do. It's easier to believe that some pill will make them lose weight. And sometimes it works. But it's not a healthy lifestyle change. Blocking fat and carbs for extended periods is NOT - I repeat NOT - healthy at all. People are so willing to sacrifice health for weight it's almost truly sad. I was one of those people. Until I woke up and realized that if I wanted to lose weight I was going to have to work for it. Just me, nothing or nobody else. No pills, no fad diets, no depriving my body of essential nutrients - just me and my mind, my willpower, and my willingness to finally get myself healthy after years of abusing my body with pills, diets and junk food.
It boils down to one simple thing: you HAVE to change your eating habits. For some, just a change of eating habits is enough. For others they have to exercise as well. But whatever the case, it can't be a diet that only works temporarily, it has to be a lifestyle change. And that's going to last much longer than any pill or fad.
About the fat and carb blockers, I can't say much because I've never taken them, but THAT is more unrealistic and short-term than simply deciding to get ahold of your life. You can't take these pills forever. And once you stop, all the weight you've lost comes back, in most cases. Every single pill I've taken in the past and every single 'fad' diet has caused me to lose weight - temporarily. And then I'd gain it all back and then some. Years and years of fad and yo-yo dieting has put me where I am right now. They've all caused me, in the long run, to GAIN weight, not lose it. People wish to believe that these things work because they aren't willing to do what they really have to do. It's easier to believe that some pill will make them lose weight. And sometimes it works. But it's not a healthy lifestyle change. Blocking fat and carbs for extended periods is NOT - I repeat NOT - healthy at all. People are so willing to sacrifice health for weight it's almost truly sad. I was one of those people. Until I woke up and realized that if I wanted to lose weight I was going to have to work for it. Just me, nothing or nobody else. No pills, no fad diets, no depriving my body of essential nutrients - just me and my mind, my willpower, and my willingness to finally get myself healthy after years of abusing my body with pills, diets and junk food.
It boils down to one simple thing: you HAVE to change your eating habits. For some, just a change of eating habits is enough. For others they have to exercise as well. But whatever the case, it can't be a diet that only works temporarily, it has to be a lifestyle change. And that's going to last much longer than any pill or fad.
Grimalkin
07-22-2004, 09:46 PM
Pills are a shortcut that can, indeed, be more harmful than helpful. Willpower is the key to any successful weight loss/weight maintenance regime. You want the cake, the bread, the pasta, the ice cream? Well, don't eat it. It comes down to that. The foods that are good for you - and I agree with the low carbohydrate, high protein, low fat approach, with lots and lots of water, daily - may not be the tastiest, when compared to the glorious tasty goodies out there, but they are better for you, your health, and your weight loss goals.
Using supplements alongside a healthy diet is fine, in my opinion, so long as you don't invest all of your hope (and money) in a magic bullet. Choosing to eat an excessive amount of calories got most of us into this. Choosing to eat healthier, choosing to exercise, and choosing to stick with it are going to get most of us out of this.
Cheers, and good luck,
Grimalkin - 5'11", male, 300 lbs to 200lbs since February 2004 with exercise, reduced calorie diet, and water - 20 more to go!
Using supplements alongside a healthy diet is fine, in my opinion, so long as you don't invest all of your hope (and money) in a magic bullet. Choosing to eat an excessive amount of calories got most of us into this. Choosing to eat healthier, choosing to exercise, and choosing to stick with it are going to get most of us out of this.
Cheers, and good luck,
Grimalkin - 5'11", male, 300 lbs to 200lbs since February 2004 with exercise, reduced calorie diet, and water - 20 more to go!
modert
07-23-2004, 01:33 PM
Hi, I'm 6'0" 220lbs and would like to lose a little weight. I've noticed here that a lot of people have chosen the pill route as they feel nothing else works. I don't think these pills are healthy at all. Is there anyone who has lost some weight in a manner different from this? What kind of foods did you eat? What did you not eat? I have a very systematic approach to weight loss - it focuses on strengthening the metabolisim naturally... no pills, no magic. But it guarantees you will lose weight at about 2 lbs per week. Are you seriously looking to make a lifestyle change? If so, I would be happy to share... To start, need to know your gender (assuming male), age, and current (honest) activity level.
JoRdAnLaNe
07-24-2004, 07:24 PM
Please share with me your weight loss method! 2 lbs a week sounds great! And I am willing to change my lifestyle and eating habits.. I am a 17 year old girl. I am 134 pounds and 5'6 and a half or 5'7. I'll start back playing basketball everyday in about 2 weeks when school starts but I need to change my eating habits to lose weight.
modert
07-25-2004, 10:22 AM
Please share with me your weight loss method! 2 lbs a week sounds great! And I am willing to change my lifestyle and eating habits.. I am a 17 year old girl. I am 134 pounds and 5'6 and a half or 5'7. I'll start back playing basketball everyday in about 2 weeks when school starts but I need to change my eating habits to lose weight.Hi Jordan, First, you need to review this thread, because I already shared with you a lot of info. You may need to paste this address into your browser.
http://www.healthboards.com/boards/showthread.php?t=189317&page=1&pp=5
In that thread I did not post a strict regimen for you because I really don't think you need one. You are young and within your normal weight range. Once you start playing basketball again you will increase how many calories you burn. Can you tell me how long you will be playing every day? How much weight are you tryng to lose? Its possible you will lose it simply by excercising more.
The most important advice I gave you was to make sure you eat 25-28 grams of protein in your mealsAlso, reduce fat, sugar, and white flour products. Have you been doing that?
http://www.healthboards.com/boards/showthread.php?t=189317&page=1&pp=5
In that thread I did not post a strict regimen for you because I really don't think you need one. You are young and within your normal weight range. Once you start playing basketball again you will increase how many calories you burn. Can you tell me how long you will be playing every day? How much weight are you tryng to lose? Its possible you will lose it simply by excercising more.
The most important advice I gave you was to make sure you eat 25-28 grams of protein in your mealsAlso, reduce fat, sugar, and white flour products. Have you been doing that?
dreamer40
07-26-2004, 03:02 PM
before you decide on a diet please read the following books please.
how to be naturally thin by eating more by jean antenello
bodyfueling by robyn landis
adipose 101 on the net, it is free,
mcdougall program under message 1067719 discussion board
read the magezine (maybe the library has it?) volume 14 issue 27 july 8 2002 women first, there is an article I think you should read called how I lost 80 pounds
also scienctific american.com article on every wonder why or how? interveiw with rudolph l. leibel. on the article gaining on fat in the august 196 issue of scientific americana
tech central station on their obesity series and river centre clinic obesity article by david m garner.
also the article on the effects of ketosis the question is (can't remember the website maybe try typing in shirley kindrick ph.d in the search or part of the question
what are the effects of a person who is not diebetic but is in ketosis (like people on the atkins diet?)
since you want to not only lose the weight (fat weight not muscle) you need to find a way of life you and your body can live with forever, so do the researce first before embarking on another eat less exercise more idealogy since ti doens't work for most people, and has not for centuries (concern over weight is not just a 20th century thing you know) it won't work for any of us (except those who's bodies are weak in the survival instinct department)
RR
how to be naturally thin by eating more by jean antenello
bodyfueling by robyn landis
adipose 101 on the net, it is free,
mcdougall program under message 1067719 discussion board
read the magezine (maybe the library has it?) volume 14 issue 27 july 8 2002 women first, there is an article I think you should read called how I lost 80 pounds
also scienctific american.com article on every wonder why or how? interveiw with rudolph l. leibel. on the article gaining on fat in the august 196 issue of scientific americana
tech central station on their obesity series and river centre clinic obesity article by david m garner.
also the article on the effects of ketosis the question is (can't remember the website maybe try typing in shirley kindrick ph.d in the search or part of the question
what are the effects of a person who is not diebetic but is in ketosis (like people on the atkins diet?)
since you want to not only lose the weight (fat weight not muscle) you need to find a way of life you and your body can live with forever, so do the researce first before embarking on another eat less exercise more idealogy since ti doens't work for most people, and has not for centuries (concern over weight is not just a 20th century thing you know) it won't work for any of us (except those who's bodies are weak in the survival instinct department)
RR
modert
07-26-2004, 04:59 PM
Wonderful references!
For those that are looking for some basic guidelines for healthy weightloss and maintenance plan, here they are... Remember you can't think of this as a diet, think of it as improving your health and strengthening your metabolism.
1. Eat the proper amount of calories needed by your body. This is called the Basal Metabolic Rate (BMR) and is calculated based on your age, gender, height, weight, and activity level. If you don't have this figured out, you will likely be unsusccessful. To lose weight you reduce the calculated BMR by 10-20% (but NEVER eat less than 1200 calories regardless of the result!). Also remember that as you lose weight, your BMR drops (because weight is one of the factors) so you need to recalculate after every 25-30 lbs loss.
2. Eat at least 5X per day. Preferably 5 equal meals, but many people do quite well with 3 main meals and 2 snacks. Some people do better with 6 meals per day. You must attempt to eat every 3 hours you are awake, beginning with breakfast within 2 hours of waking. This is an important strategy for strengthening the metabolism
3. Balance your ratio of carbs, protein, and fat. One of the biggest mistakes people make is either not eating enough protein (especially at breakfast) or eating excessive amounts of protein. Neither extreme is healthy. Once you know how many calories you should be eating, this step is easy to calculate.1 carb gram = 4 calories
1 protein gram = 4 calories
1 fat gram = 9 caloriesThere are several reasonable ratios you can work with - 50% carb, 25% protein, and 25% fat is best for most people. Some people prefer 40% carb, 30% protein, and 30% fat. This is something you need to tinker with find what works best for you.
Example: If your BMR is 1800 calories you might decide to eat 5 equal meals of 360 calories each. Using the 50%/25%/25% formula, each of those meals would be comprised of 180 carb calories (45 carb grams), 90 protein calories (23 protein grams), and 90 fat calories (10 fat grams). You may decide you would rather have 3 main meals and 2 snacks - in this case each of 3 meals would be 450 calories comprised of 225 carb calories (56 carb grams), 135 protein calories (34 protein grams), and 135 fat calories (15 fat grams), and 2 snacks would be 225 calories each, comprised of 114 carb calories (29 carb grams), 68 protein calories (17 protein grams), and 68 fat calories (7.5 fat grams).
4. Drink lots of water and preferably nothing else. The best amount is your body weight/2 in ounces. Example, if you weigh 150 lbs drink 75 ounces of water daily.
5. To support your health and further strengthen your metabolism dramatically decrease toxic substances from your food and environment. This helps your liver metabolize your food more efficiently. To do this, reduce or eliminate all chemical additives, preservatives, artificial sweeteners, unnecessary medications, alcohol, caffeine, and anything you cannot pronounce. You will also benefit by reducing or eliminating processed foods such as white flour products (breads, pasta, cake, cookies, crackers,etc) and sugar products (corn syrup, fructose, honey, molasses, dextrose, sucrose, etc).
6. Excercise. It doesn't have to be a lot - 30-45 minutes per day. Just do it.
I guarantee this approach works! This is a lifestyle change you can live with FOREVER. It is healthy. No risks. No controversy. All it takes is a little motivation.
Early on, you will need to learn how to eat like this - you need to document, measure and weigh portions, etc. You need to learn what a balanced meal looks like. Most people don't know. After a while, you can stop measuring and weighing - you start to just KNOW it.
You will never feel deprived - you will always feel full and satisfied.
This really does work.
For those that are looking for some basic guidelines for healthy weightloss and maintenance plan, here they are... Remember you can't think of this as a diet, think of it as improving your health and strengthening your metabolism.
1. Eat the proper amount of calories needed by your body. This is called the Basal Metabolic Rate (BMR) and is calculated based on your age, gender, height, weight, and activity level. If you don't have this figured out, you will likely be unsusccessful. To lose weight you reduce the calculated BMR by 10-20% (but NEVER eat less than 1200 calories regardless of the result!). Also remember that as you lose weight, your BMR drops (because weight is one of the factors) so you need to recalculate after every 25-30 lbs loss.
2. Eat at least 5X per day. Preferably 5 equal meals, but many people do quite well with 3 main meals and 2 snacks. Some people do better with 6 meals per day. You must attempt to eat every 3 hours you are awake, beginning with breakfast within 2 hours of waking. This is an important strategy for strengthening the metabolism
3. Balance your ratio of carbs, protein, and fat. One of the biggest mistakes people make is either not eating enough protein (especially at breakfast) or eating excessive amounts of protein. Neither extreme is healthy. Once you know how many calories you should be eating, this step is easy to calculate.1 carb gram = 4 calories
1 protein gram = 4 calories
1 fat gram = 9 caloriesThere are several reasonable ratios you can work with - 50% carb, 25% protein, and 25% fat is best for most people. Some people prefer 40% carb, 30% protein, and 30% fat. This is something you need to tinker with find what works best for you.
Example: If your BMR is 1800 calories you might decide to eat 5 equal meals of 360 calories each. Using the 50%/25%/25% formula, each of those meals would be comprised of 180 carb calories (45 carb grams), 90 protein calories (23 protein grams), and 90 fat calories (10 fat grams). You may decide you would rather have 3 main meals and 2 snacks - in this case each of 3 meals would be 450 calories comprised of 225 carb calories (56 carb grams), 135 protein calories (34 protein grams), and 135 fat calories (15 fat grams), and 2 snacks would be 225 calories each, comprised of 114 carb calories (29 carb grams), 68 protein calories (17 protein grams), and 68 fat calories (7.5 fat grams).
4. Drink lots of water and preferably nothing else. The best amount is your body weight/2 in ounces. Example, if you weigh 150 lbs drink 75 ounces of water daily.
5. To support your health and further strengthen your metabolism dramatically decrease toxic substances from your food and environment. This helps your liver metabolize your food more efficiently. To do this, reduce or eliminate all chemical additives, preservatives, artificial sweeteners, unnecessary medications, alcohol, caffeine, and anything you cannot pronounce. You will also benefit by reducing or eliminating processed foods such as white flour products (breads, pasta, cake, cookies, crackers,etc) and sugar products (corn syrup, fructose, honey, molasses, dextrose, sucrose, etc).
6. Excercise. It doesn't have to be a lot - 30-45 minutes per day. Just do it.
I guarantee this approach works! This is a lifestyle change you can live with FOREVER. It is healthy. No risks. No controversy. All it takes is a little motivation.
Early on, you will need to learn how to eat like this - you need to document, measure and weigh portions, etc. You need to learn what a balanced meal looks like. Most people don't know. After a while, you can stop measuring and weighing - you start to just KNOW it.
You will never feel deprived - you will always feel full and satisfied.
This really does work.
rubetc93
07-27-2004, 10:18 AM
Thanks dreamer40 & jdimassimo for the great references & advice. I am trying to start a new diet/lifestyle change in the way I eat. I was doing weight watchers but it just wasn't working. So I've decided to just count my calories. It takes me forever to lose weight (from past experience) so I thought if I kept my calories down to 1200/day would help. Jdimassimo could you post what the formula is to figure out my BMR? I need all the help I can get to help boost my metabolism! I'm trying to eat every couple of hours now instead of the traditional 3 meals/day. I will have to allot a bit more calories for dinner but I'm going to try and divide the rest among the other 4 meals or 2 meals/2 snacks. I'm also keeping a journal of what I eat, calories, & how much water I drink a day.
Any other advice/tips you could give on boosting a dead metabolism would be great. :) I am doing cardio 5 days a week (1hr) & strength training 3 days a week.
Is this true? I read that drinking 8oz water with a tsp of honey & lemon juice in the a.m. helps boost your metabolism & give you energy.
Thanks!
-betsy
p.s. I know you said to eat every 3 hours but what if I eat more often? Say every 11/2 to 2 hours?
Any other advice/tips you could give on boosting a dead metabolism would be great. :) I am doing cardio 5 days a week (1hr) & strength training 3 days a week.
Is this true? I read that drinking 8oz water with a tsp of honey & lemon juice in the a.m. helps boost your metabolism & give you energy.
Thanks!
-betsy
p.s. I know you said to eat every 3 hours but what if I eat more often? Say every 11/2 to 2 hours?
rubetc93
07-27-2004, 12:58 PM
I went online and found a BMR calculator. Without any exercise, my BMR is 1500 calories a day (with exercise it's 1700). If I want to lose weight, wouldn't I want to eat less than the 1500? Or do I want to eat that amount to make sure my metabolism is doing what it should?
modert
07-27-2004, 01:04 PM
I know you said to eat every 3 hours but what if I eat more often? Say every 11/2 to 2 hours? You can eat as often as you want, but you want to be sure not to exceed your required calorie intake. Also, because its quite important to get a balance of carbs, protein, and fat with every meal, it can be quite challenging to find foods that contain the right balance that have few enough calories to eat 7 or 8 times per day. I recommend 5 or 6 meals per day because you can better balance each meal with a higher calorie content.
modert
07-27-2004, 01:55 PM
I went online and found a BMR calculator. Without any exercise, my BMR is 1500 calories a day (with exercise it's 1700). If I want to lose weight, wouldn't I want to eat less than the 1500? Or do I want to eat that amount to make sure my metabolism is doing what it should?No! Always use the BMR with activity... then you reduce from there. For people that have less than 30 lbs to lose, reducing the BMR by 10-15% is usually adequate. In your case, that equates to 1455-1530 calories per day. Most people can safely reduce calories up to 20% below their BMR, but since your metabolism is known to be slow, you want to reduce your calories as little as possible. The more you reduce, the more likely you will stop burning.
In your case, I recommend your choice of the following:
5 meals
Each 300 calories - comprised of 37 carb grams, 19 protein grams, and 8 fat grams.
6 meals
Each 250 calories - comprised of 31 carb grams, 16 protein grams, and 7 fat grams.
3 meals + 2 snacks
Meals each 350 calories - comprised of 44 carb grams, 22 protein grams, and 9 fat grams.
Snacks each 175 calories - comprised of 22 carb grams, 11 protein grams, and 4.5 fat grams.
3 meals + 3 snacks
Meals each 350 calories - comprised of 44 carb grams, 22 protein grams, and 9 fat grams.
Snacks each 117 calories - comprised of 15 carb grams, 7 protein grams, and 3 fat grams
Remember, these are targets. It is virtually impossible to hit these numbers dead-on each and every meal - your goal is to come as close as you can.
The biggest challenge most people have is eating the right amount of protein. People are so used to eating high amounts of protein for lunch and dinner, but not enough for breakfast. You may find that you have to start eating foods that are not "traditional breakfast foods" in order to get enough protein in the morning.
Here are some examples:
1 large egg = 6.5 grams of protein (which of course you can't eat every day)
1/2 cup of cottage cheese = 12 grams of protein
2 ounces of whole cheddar cheese = 14 grams of protein
1 ounce of roasted soy nuts = 10 grams of protein
1 tablespoon of peanut butter = 3.5 grams of protein
6 oz can of tuna = 40 grams of protein
4 ounces cooked ground beef (90% lean) = 22 grams of protein
1/2 cup instant oatmeal = 3 grams of protein
Also remember, this is about ratios and keeping balance, so you can't eat 22 grams of protein for breakfast and then skip the carbs and you can't eat the 44 grams of carbs for breakfast and skip the protein. You have to have both! This is really key to balancing the metabolism.
In your case, I recommend your choice of the following:
5 meals
Each 300 calories - comprised of 37 carb grams, 19 protein grams, and 8 fat grams.
6 meals
Each 250 calories - comprised of 31 carb grams, 16 protein grams, and 7 fat grams.
3 meals + 2 snacks
Meals each 350 calories - comprised of 44 carb grams, 22 protein grams, and 9 fat grams.
Snacks each 175 calories - comprised of 22 carb grams, 11 protein grams, and 4.5 fat grams.
3 meals + 3 snacks
Meals each 350 calories - comprised of 44 carb grams, 22 protein grams, and 9 fat grams.
Snacks each 117 calories - comprised of 15 carb grams, 7 protein grams, and 3 fat grams
Remember, these are targets. It is virtually impossible to hit these numbers dead-on each and every meal - your goal is to come as close as you can.
The biggest challenge most people have is eating the right amount of protein. People are so used to eating high amounts of protein for lunch and dinner, but not enough for breakfast. You may find that you have to start eating foods that are not "traditional breakfast foods" in order to get enough protein in the morning.
Here are some examples:
1 large egg = 6.5 grams of protein (which of course you can't eat every day)
1/2 cup of cottage cheese = 12 grams of protein
2 ounces of whole cheddar cheese = 14 grams of protein
1 ounce of roasted soy nuts = 10 grams of protein
1 tablespoon of peanut butter = 3.5 grams of protein
6 oz can of tuna = 40 grams of protein
4 ounces cooked ground beef (90% lean) = 22 grams of protein
1/2 cup instant oatmeal = 3 grams of protein
Also remember, this is about ratios and keeping balance, so you can't eat 22 grams of protein for breakfast and then skip the carbs and you can't eat the 44 grams of carbs for breakfast and skip the protein. You have to have both! This is really key to balancing the metabolism.
rubetc93
07-27-2004, 02:33 PM
That's going to be a hard habit to break....eating more to burn. I'm so used to the less I eat the more weight I lose. I was aiming for 1300 calories a day but I guess that's too little so I'll try the 1400-1500 calories a day. The hard part now will be making sure I have the correct combo of calories, carbs, protein, & fat. I try to make sure I have a protein & carb with each meal. I've never calculated the amount of each though. For breakfast I usually eat either:
2 servings of egg beaters (or 1 egg & 1 egg white) & a piece of whole wheat toast or
1 cup of Kashi Go Lean cereal & FF milk.
I used to only eat a piece of fruit & yogurt for breakfast if I ate at all.
Should I make sure I have 3 servings of dairy a day too?
Any web sites you can recommend where I can find Protein grams?
Thanks again for your help! I really appreciate it!!! :)
2 servings of egg beaters (or 1 egg & 1 egg white) & a piece of whole wheat toast or
1 cup of Kashi Go Lean cereal & FF milk.
I used to only eat a piece of fruit & yogurt for breakfast if I ate at all.
Should I make sure I have 3 servings of dairy a day too?
Any web sites you can recommend where I can find Protein grams?
Thanks again for your help! I really appreciate it!!! :)
rubetc93
07-27-2004, 03:19 PM
Never mind about the protein grams web sites, I found one. So what should be me my total Carbs, Proteins, & Fat grams for the day? Are those calculated based on caloric intake?
modert
07-27-2004, 03:42 PM
The best website is the USDA Food database - do a google search on "USDA Food Data"
Your egg breakfast works with the cereal and milk, but not with the toast. The milk adds that extra amount of protein you need. You could do the eggs and toast if you add some cheese or lean meat, but you need to get that protein ratio up to 25-30% of your meal's calories. Breakfast is definately the hardest meal to do right, yet it is the most important.
For me, the perfect breakfast is 1 Amy's breakfast burrito (I east the Bean & Rice Burrito - Non Dairy variety) plus 1/2 cup of LF whipped cottage cheese. I eat this 5 days per week. 355 calories, 25 grams of protein (28%), 48 grams of carbs (54%), and 7 grams of fat (18%). Its slightly higher in carbs, but has a good amount of protein. It is nearly perfectly balanced and very convenient. And it tastes GREAT!
I don't think its that important to get 3 servings of dairy in. If you don't want dairy, take a calcium supplement - it accomplishes the same goal. Dairy is a known irritant for many people, sometimes its obvious (lactose intolerance, stomach cramps, indigestion, etc), but sometimes its more subtle (causes bloating, lethargy, headaches, etc). I think its a good idea for anyone to give up ALL dairy for a period of 5-7 days just to see what happens. If you notice that you start to feel better, more energetic, and start to lose weight more easily, then you want to either eliminate dairy from your diet altogether, or only consume it 1 or 2 days per week.
Your egg breakfast works with the cereal and milk, but not with the toast. The milk adds that extra amount of protein you need. You could do the eggs and toast if you add some cheese or lean meat, but you need to get that protein ratio up to 25-30% of your meal's calories. Breakfast is definately the hardest meal to do right, yet it is the most important.
For me, the perfect breakfast is 1 Amy's breakfast burrito (I east the Bean & Rice Burrito - Non Dairy variety) plus 1/2 cup of LF whipped cottage cheese. I eat this 5 days per week. 355 calories, 25 grams of protein (28%), 48 grams of carbs (54%), and 7 grams of fat (18%). Its slightly higher in carbs, but has a good amount of protein. It is nearly perfectly balanced and very convenient. And it tastes GREAT!
I don't think its that important to get 3 servings of dairy in. If you don't want dairy, take a calcium supplement - it accomplishes the same goal. Dairy is a known irritant for many people, sometimes its obvious (lactose intolerance, stomach cramps, indigestion, etc), but sometimes its more subtle (causes bloating, lethargy, headaches, etc). I think its a good idea for anyone to give up ALL dairy for a period of 5-7 days just to see what happens. If you notice that you start to feel better, more energetic, and start to lose weight more easily, then you want to either eliminate dairy from your diet altogether, or only consume it 1 or 2 days per week.
rubetc93
07-27-2004, 04:57 PM
Wow, this is really hard. I just added up what I"ve eaten today and what I plan to eat for dinner tonight. I'm under on calories, protein, fat and over on carbs. And I've been eating healthy stuff all day. It's going to be harder than thought...esp when I go out to eat.
modert
07-27-2004, 05:45 PM
Wow, this is really hard. I just added up what I"ve eaten today and what I plan to eat for dinner tonight. I'm under on calories, protein, fat and over on carbs. And I've been eating healthy stuff all day. It's going to be harder than thought...esp when I go out to eat.
Its only hard in the beginning - because when it comes down to it, you have to retrain yourself to eat properly. Please don't be discouraged. This is likely WHY you have been having so much trouble losing weight! Give it some time. Do your best, even if you have to take baby steps.
Just KNOWING the right things to do is half the battle, so if you can now see where things have been wrong with your diet, then you are on the right track!
Keep me posted on how you are doing.
Its only hard in the beginning - because when it comes down to it, you have to retrain yourself to eat properly. Please don't be discouraged. This is likely WHY you have been having so much trouble losing weight! Give it some time. Do your best, even if you have to take baby steps.
Just KNOWING the right things to do is half the battle, so if you can now see where things have been wrong with your diet, then you are on the right track!
Keep me posted on how you are doing.
rubetc93
07-28-2004, 10:33 AM
Thank you for your support! I really do appreciate it! I need all the help I can get. What do you when you go out to eat though? How do you figure everything out??
Gopherhead
07-28-2004, 10:51 AM
What do you when you go out to eat though? How do you figure everything out??
Hi there :) This is what I do when forced to eat out (shudder!)
The DON'Ts
• DON’T order restaurant or fast food burgers, they are usually loaded with fat and very high in calories. Instead, choose a grilled chicken or turkey breast sandwich.
• DON’T order cheese, cream, egg, or onion soups. Instead choose clear, broth-based soups with noodles or vegetables.
• DON’T order foods described as buttered, buttery, in butter sauce, prime, stuffed, sautéed, fried, pan fried, batter-dipped, creamed, in cream sauce, in cheese sauce, in its own gravy, hollandaise, béarnaise, beurre blanc, parmigiana, parmesan, alfredo, au gratin, au lait, a la mode, au fromage, basted, marinated, or escalloped.
• DON’T order rich, creamy sauces.
• DON’T put croutons, bacon bits, ham, creamy dressing & other high fat toppings on salads.
• DON’T order croissants, pastries, biscuits, butter rolls, or regular muffins.
• DON’T order traditional desserts. If you must, split one dessert with a friend.
• DON’T feel that you must eat everything on your plate.
The DOs
• DO order food described as broiled, grilled, poached, roasted, baked or steamed
• DO order whole grain breads, toast, breadsticks, rolls, or pitas (no butter).
• DO order your vegetables steamed.
• DO order fresh fruit (no whipped cream or toppings).
• DO order grilled (not fried) chicken breasts and make sure skin is removed.
• DO order red pasta sauces instead of creamy white sauces (like alfredo).
• DO order entrees containing chicken, fish, seafood, rice, potatoes, and vegetables.
• DO order your baked potatoes plain (no butter, no sour cream, no bacon bits).
• DO order green & tossed salads without the high-fat toppings (bacon bits, cheese, croutons).
• DO order low calorie salad dressings.
• DO order low calorie syrup for pancakes (preferably whole wheat or buckwheat).
• DO order bagels or low-fat/sugar-free muffins at breakfast instead of donuts or pastries.
• DO order your eggs cooked with whites only or no more than 1 yolk.
• DO order beverages such as low fat or skim milk, diet sodas, fruit juice, tea, coffee.
• DO eat small portions.
• DO use freely spices, pepper, herbs, mustard, lemon juice and vinegar.
• DO order desserts including frozen yogurt, frozen fruit ices, sugar-free jello.
It can seem a little daunting at first, but as you learn about nutrition and which foods your body responds best to you'll find it becomes second nature. Best of luck!
Nat
Hi there :) This is what I do when forced to eat out (shudder!)
The DON'Ts
• DON’T order restaurant or fast food burgers, they are usually loaded with fat and very high in calories. Instead, choose a grilled chicken or turkey breast sandwich.
• DON’T order cheese, cream, egg, or onion soups. Instead choose clear, broth-based soups with noodles or vegetables.
• DON’T order foods described as buttered, buttery, in butter sauce, prime, stuffed, sautéed, fried, pan fried, batter-dipped, creamed, in cream sauce, in cheese sauce, in its own gravy, hollandaise, béarnaise, beurre blanc, parmigiana, parmesan, alfredo, au gratin, au lait, a la mode, au fromage, basted, marinated, or escalloped.
• DON’T order rich, creamy sauces.
• DON’T put croutons, bacon bits, ham, creamy dressing & other high fat toppings on salads.
• DON’T order croissants, pastries, biscuits, butter rolls, or regular muffins.
• DON’T order traditional desserts. If you must, split one dessert with a friend.
• DON’T feel that you must eat everything on your plate.
The DOs
• DO order food described as broiled, grilled, poached, roasted, baked or steamed
• DO order whole grain breads, toast, breadsticks, rolls, or pitas (no butter).
• DO order your vegetables steamed.
• DO order fresh fruit (no whipped cream or toppings).
• DO order grilled (not fried) chicken breasts and make sure skin is removed.
• DO order red pasta sauces instead of creamy white sauces (like alfredo).
• DO order entrees containing chicken, fish, seafood, rice, potatoes, and vegetables.
• DO order your baked potatoes plain (no butter, no sour cream, no bacon bits).
• DO order green & tossed salads without the high-fat toppings (bacon bits, cheese, croutons).
• DO order low calorie salad dressings.
• DO order low calorie syrup for pancakes (preferably whole wheat or buckwheat).
• DO order bagels or low-fat/sugar-free muffins at breakfast instead of donuts or pastries.
• DO order your eggs cooked with whites only or no more than 1 yolk.
• DO order beverages such as low fat or skim milk, diet sodas, fruit juice, tea, coffee.
• DO eat small portions.
• DO use freely spices, pepper, herbs, mustard, lemon juice and vinegar.
• DO order desserts including frozen yogurt, frozen fruit ices, sugar-free jello.
It can seem a little daunting at first, but as you learn about nutrition and which foods your body responds best to you'll find it becomes second nature. Best of luck!
Nat
rubetc93
07-28-2004, 11:04 AM
:dizzy: :eek:
There's so much to learn! You just described all the things that I love when I go out to eat. :o I guess it just takes to time to figure everything out. It would be nice if restaurants were made to include nutrional info so that I could figure out the calories, fat/protein/carb grams.
There's so much to learn! You just described all the things that I love when I go out to eat. :o I guess it just takes to time to figure everything out. It would be nice if restaurants were made to include nutrional info so that I could figure out the calories, fat/protein/carb grams.
Gopherhead
07-28-2004, 11:28 AM
It would be nice if restaurants were made to include nutrional info so that I could figure out the calories, fat/protein/carb grams.
You might be surprised to learn that many do offer this information. I know that most of the chain restaurants do have nutritional values printed up on their websites and many have them on site if you ask for them. I have found a few 'safe' meals I can eat at various fast food chains and just stick to them when I can't avoid eating out.
Cheers,
Nat
You might be surprised to learn that many do offer this information. I know that most of the chain restaurants do have nutritional values printed up on their websites and many have them on site if you ask for them. I have found a few 'safe' meals I can eat at various fast food chains and just stick to them when I can't avoid eating out.
Cheers,
Nat
modert
07-28-2004, 12:21 PM
Thank you for your support! I really do appreciate it! I need all the help I can get. What do you when you go out to eat though? How do you figure everything out??
I used to have trouble going out to eat, but no more. The most important thing to do is to choose a restaurant that has basic foods, and that is willing to work with you regarding requests. I avoid chinese and italian restaurants -- because I don't eat sauces, fried food, or pasta.
When I eat out I always order a broiled lean meat or fish, and choose one that does not have a sauce or gravy or I ask that it not be used. Steaks are often soaked in wine sauces or butter - I ask them not to do that. Fish and seafood is often drenched in wine and butter, I ask them to broil mine with no butter - just a squeeze of lime juice.
I always order a baked potato - but I have learned what a normal size (6-7 ounce) potato lools like. Imagine a normal size computer mouse, how it fits right in the palm of your hand.... if the potato is bigger, cut it into quarters, and discard 1/4 of it. I put it on my bread plate and ask for it to be removed from the table. I always allow myself butter - its not as awful as people assume... but skip the margerine
Next, I always get salad with oil and vinegar, which always comes on the side. No worries about how good or bad the dressing is for you - you are in complete control.
Finally, if there are steamed veggies available I will order them too, even if it costs extra. I always ask first, though, if there is any sauce or butter on them. If so, I pass.
Of course no dessert OR coffee... I only order ice water and if theirs tastes like crap I get seltzer instead.
I have become a bit of a restaurant snob - because if I am going to go through the trouble of eating out, it better be well worth it - the food better be pretty awesome - otherwise I would rather eat at home where I am in charge of the kitchen! :)
I used to have trouble going out to eat, but no more. The most important thing to do is to choose a restaurant that has basic foods, and that is willing to work with you regarding requests. I avoid chinese and italian restaurants -- because I don't eat sauces, fried food, or pasta.
When I eat out I always order a broiled lean meat or fish, and choose one that does not have a sauce or gravy or I ask that it not be used. Steaks are often soaked in wine sauces or butter - I ask them not to do that. Fish and seafood is often drenched in wine and butter, I ask them to broil mine with no butter - just a squeeze of lime juice.
I always order a baked potato - but I have learned what a normal size (6-7 ounce) potato lools like. Imagine a normal size computer mouse, how it fits right in the palm of your hand.... if the potato is bigger, cut it into quarters, and discard 1/4 of it. I put it on my bread plate and ask for it to be removed from the table. I always allow myself butter - its not as awful as people assume... but skip the margerine
Next, I always get salad with oil and vinegar, which always comes on the side. No worries about how good or bad the dressing is for you - you are in complete control.
Finally, if there are steamed veggies available I will order them too, even if it costs extra. I always ask first, though, if there is any sauce or butter on them. If so, I pass.
Of course no dessert OR coffee... I only order ice water and if theirs tastes like crap I get seltzer instead.
I have become a bit of a restaurant snob - because if I am going to go through the trouble of eating out, it better be well worth it - the food better be pretty awesome - otherwise I would rather eat at home where I am in charge of the kitchen! :)