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Sno.animal proteins + omegas + veggie carbs + carb-free whey protein after workouts
for instance
Animal proteins:
eggs,
chicken,
beef,
pork,
ham
omegas:
nuts
Healthy oils (olive oil,flax oil,fish oil,coconut oil)
avocados
salmon
Veggie carbs:
lettuce
onions
peppers
cucumbers
broccoli
then low-carb or carb-free whey shakes after workouts. throw in some fish oil, flax oil, or olive oil to get a punch of omegas If you want.
Key elements: avoid carbs unless they're healthy, slow-burning, natural carbs. Increase consumption of healthy fats. Eat protein after workouts to conserve muscle.
Good luck!
cool_nameCalories in
SFBintake less calories, excersise more
Peter.do you have a smartphone? download the myfitnesspal app or the myplate app. you put in all the food you eat, and it tells you the calories. it will give you a calorie goal to hit for losing weight. honestly, the hardest part about dieting is just sticking to it
TheSteezyKoalaIt's simple, but might not be easy. Weight loss is pretty much calories in vs calories out. Calculate your TDEE using an online calculator and then calculate your macros. Download my fitness pal and just keep track of your calories and your macros. Eat less, exercise more. There's no magical diet.
Sno.This is not good advice-- you'd end up "skinny-fat"...it doesn't matter how thin you are, its about body composition. Its in the QUALITY of foods you eat, not the quantity (to a reasonable extend of course). If someone eats 2000 calories a day, and those calories consist of 3 snickers bars, they're going to see a MUCH different result than if they eat 2500 calories a day, and those calories consist of veggies, lean proteins, and healthy fats.
Sno.This is not good advice-- you'd end up "skinny-fat"...it doesn't matter how thin you are, its about body composition. Its in the QUALITY of foods you eat, not the quantity (to a reasonable extend of course). If someone eats 2000 calories a day, and those calories consist of 3 snickers bars, they're going to see a MUCH different result than if they eat 2500 calories a day, and those calories consist of veggies, lean proteins, and healthy fats.
TheSteezyKoalaWhereas if someone eats below their TDEE but eats shitty quality food they will lose weight. It's simple science. If you eat too much, you won't lose weight .
Wheaty214PALEO PALEO PALEO
No grains, no dairy, only food from the paleolithic era.
You'll lose weight quickly, and feel way better. Stick to it and you'll see amazing results.
TheyCallMeElderThis video very clearly explains ketosis. https://www.newschoolers.com/videos/watch/779071/Peter-Attia---An-Advantaged-Metabolic-State--Human-Performance--Resilience--amp--Health
Here are a few other good sources to check out:
http://authoritynutrition.com/
https://www.reddit.com/r/keto
http://fourhourworkweek.com/2013/07/30/ketogenic-diet/
TheyCallMeElderPaleo is a great diet. Currently, I'm on a modified Paleo diet and eat dairy products.
At least for me, Ive noticed that I have a lot more focus and energy. I dont feel bogged down and tired all the time. I'm already skinny as hell though and my goal in getting on a good diet wasnt to lose weight.
Im hoping to actually make my way into a full on ketogenic diet pretty soon here... its pretty intereting stuff. After seeing how my life changed eating a semi paleo diet I HIGHLY RECOMMEND EATING HEALTHY. My quality of life has changed 100x.
Peter Attia and Tim Ferris are two great proponents of keto diets. Peter is the head of an organization that is trying to eradicate obesity and heart disease. He does a lot of ted talks and health seminars i highly recommend checking out. heres one he did at tedmed 2013: https://www.newschoolers.com/videos/watch/779070/Peter-Attia--What-if-blaming-the-obese-is-blaming-the-victims-.
This video very clearly explains ketosis. https://www.newschoolers.com/videos/watch/779071/Peter-Attia---An-Advantaged-Metabolic-State--Human-Performance--Resilience--amp--Health
Here are a few other good sources to check out:
http://authoritynutrition.com/
https://www.reddit.com/r/keto
http://fourhourworkweek.com/2013/07/30/ketogenic-diet/
_Fluffy_Eggs, Beef, poultry, fish, bacon,
Brown Rice, Oatmeal, Oatbran,
chia seeds, hemp seeds, flax seeds, almonds, cashews, peanut butter, almond butter, grapeseed oil, olive oil
Broccoli, kale, spinach, red/green peppers, onions, carrots, squash, zucchini, celery, romaine, eggplant, peas, chickpeas
oranges, apples, blueberries, strawberries, raspberries, bananas, honey, grapes, raisins.
What is your current diet?
Sno.animal proteins + omegas + veggie carbs + carb-free whey protein after workouts
for instance
Animal proteins:
eggs,
chicken,
beef,
pork,
ham
omegas:
nuts
Healthy oils (olive oil,flax oil,fish oil,coconut oil)
avocados
salmon
Veggie carbs:
lettuce
onions
peppers
cucumbers
broccoli
then low-carb or carb-free whey shakes after workouts. throw in some fish oil, flax oil, or olive oil to get a punch of omegas If you want.
Key elements: avoid carbs unless they're healthy, slow-burning, natural carbs. Increase consumption of healthy fats. Eat protein after workouts to conserve muscle.
Good luck!
the.hellion.This is great. I would also add in some leafy greens into the veggie carbs - they have lots of fiber and you want to eat a lot of fiber - it adds bulk to the food you eat, allowing you to eat less but feel full longer.
The key is nutrient dense foods, food with high nutrient value and low caloric volume... Veggies are GREAT for this, I would recommend half the plate be vegetables and a lot of leafy green ones, next you want your protein - chicken breasts, fish, and pork are great for this - quinoa is also a complete protein, good for adding bulk to meals. For carbohydrates, cut out as much refined carbs as you can - whole grain flour, bread (and vegetables) I would say that starches should make up a quarter to maybe a fifth of your plate - pastas should be whole grain and if you're going to have potatoes, red skinned potatoes interestingly have a lower glycemic index than other coloured skins. Rice is good too.
Nuts and healthy oils are just good for you in general and should be used as a great nutrient dense snack. Pick things that aren't salted or flavoured.
Beer and soda are also huge calorie eaters, with very little nutrient payoff. You should cut out everything but water, one cup of coffee or tea in the morning isn't going to be bad for you, but you'll have more results drinking plain green tea and cutting out as much extra sugar as possible - your body only really uses half a sugar molecule and the other half is more than likely going to be converted into fat.
Also, I can't stress enough that it is really important to exercise - as it helps improve and regulate the body's metabolism, allowing for more efficient digestion.
Using a simple calculation you can find out your body's resting metabolic rate, or the number of calories you need to ingest to keep your heart beating, breathing, etc... Everything on top of that is going to be extra caloric intake that you need to account for, either in your daily lifestyle (if you work a desk, you probably can't eat much more than your resting metabolic rate, but if you work outside, you probably need significantly more). Exercising will allow you to tone muscle and body fat and will help signal your body to start using fat stores, thus allowing you to lose weight - it also lets you drink more beer ;)
Sno.This is not good advice-- you'd end up "skinny-fat"...it doesn't matter how thin you are, its about body composition. Its in the QUALITY of foods you eat, not the quantity (to a reasonable extend of course). If someone eats 2000 calories a day, and those calories consist of 3 snickers bars, they're going to see a MUCH different result than if they eat 2500 calories a day, and those calories consist of veggies, lean proteins, and healthy fats.
_Fluffy_its 100% true that if you eat too much you will gain weight. However, lowering calories too much will lead to a reduction in BMR. The body will be more prone to store energy and use lean muscle mass as its main source of energy. This type of diet results in unsustainable weight loss that can result in a rebound where your body gains all of the weight back and sometime more.
A healthy 2500 calorie diet can result in more weight loss and a more active Metabolism over a longer period of time than an unhealthy 1800 calorie diet. An unhealthy, high sodium diet can result in massive water retention as well, hindering weight loss even more.
"While a starvation diet may help you lose weight quite fast in the short term, you will pay a heavy price because you are setting yourself up for a lifetime of weight problems. Your metabolism gets progressively slower with each day you remain on a starvation diet. This resultant slower metabolism needs less fuel, so you consistently have to eat less and less to lose weight! As your metabolism slows down even further and your lean muscle mass dwindles you will also find that you become more and more tired. This in turn means you will get less exercise, which leaves you with less lean muscle, and an even slower metabolism. It really is a vicious cycle. The importance of protecting your lean muscle mass to boost your metabolism can not be stressed enough."
Everything is correct except the unhealthy part. Unhealthy food is unhealthy and doesn't result in healthy weight loss, no matter how little you eat.
Macros are not just Macros!!!!!!!!!!!!!!!!!!!!!!!!!
Types of Fats:
Saturated Fat,
Trans Fat,
Polyunsaturated (omega 3,6)
Monounsaturated
Types of carbs:
Monosaccharides - Are known as simple sugars
Glucose
Galactose
Fructose
Disaccharides - Are formed from 2 monosaccharide molecules.
Sucrose
Lactose
Maltose
Complex Carbohydrates
Polysaccharides - Are formed from multiple chains of monosaccharides.
Starch
Fiber
Glycogen
Typea of Protein (Amino Acids)
Essential Nonessential **
Histidine Alanine
Isoleucine Arginine*
Leucine Aspartic acid
Lysine Cysteine*
Methionine Glutamic acid
Phenylalanine Glutamine*
Threonine Glycine*
Tryptophan Proline*
Valine Serine*
Tyrosine*
Asparagine*
Selenocysteine
.CJ.Lots of chicken, spinach and kale. Egg whites and kale is pretty good for breakfast.
TheyCallMeElderPaleo is a great diet. Currently, I'm on a modified Paleo diet and eat dairy products.
At least for me, Ive noticed that I have a lot more focus and energy. I dont feel bogged down and tired all the time. I'm already skinny as hell though and my goal in getting on a good diet wasnt to lose weight.
Im hoping to actually make my way into a full on ketogenic diet pretty soon here... its pretty intereting stuff. After seeing how my life changed eating a semi paleo diet I HIGHLY RECOMMEND EATING HEALTHY. My quality of life has changed 100x.
Peter Attia and Tim Ferris are two great proponents of keto diets. Peter is the head of an organization that is trying to eradicate obesity and heart disease. He does a lot of ted talks and health seminars i highly recommend checking out. heres one he did at tedmed 2013: https://www.newschoolers.com/videos/watch/779070/Peter-Attia--What-if-blaming-the-obese-is-blaming-the-victims-.
This video very clearly explains ketosis. https://www.newschoolers.com/videos/watch/779071/Peter-Attia---An-Advantaged-Metabolic-State--Human-Performance--Resilience--amp--Health
Here are a few other good sources to check out:
http://authoritynutrition.com/
https://www.reddit.com/r/keto
http://fourhourworkweek.com/2013/07/30/ketogenic-diet/
CanadianfreerideSo much broscience in this thread. Calculate your macro nutrient requirements, track your meals and weight, adjust from there at about a 200cal deficit. Hardcore diets such as paleo/no carb etc are lifestyles and very difficult for the average person to maintain.
Wheaty214PALEO PALEO PALEO
No grains, no dairy, only food from the paleolithic era.
You'll lose weight quickly, and feel way better. Stick to it and you'll see amazing results.
VinnieFThere might be a reason humans were quite literally stuck in the stone age until we started to farm and eat grains.
VinnieFThere might be a reason humans were quite literally stuck in the stone age until we started to farm and eat grains.
californiagrownDid you know that we should all sleep on rock slabs outside... Because that's what our paleo ancestors did and we are only evolved to sleep that way. True story. All this new bedding bullshit came around only recently and we haven't evolved to it, so we should do what our paleolithic ancestors evolved to do and sleep on rocks and dirt.
