Diet help.

[Con40]

This is basically what I eat everyday.

For the custom foods I just entered the calories I didn't change the carbs, fat or protein.


I'm 295 6'1 18 years old.
I've been told that I'm supposed to eat between 2,000 - 2,500 to lose weight. What do you guys think?

 

[KaraCooks]

At 295 lbs you should be eating 3835 calories per day to maintain your weight (assuming minimal exercise).

You should be eating 2684 calories per day to lose weight at a healthy rate.

However, your diet is very poor. You need to quit relying on the whey protein and start adding some veggies, complex carbs, and healthy fats to your diet. LOTS more veggies - 6 cups of shredded lettuce is not a healthy amount of veg.

 

[Con40]

At 295 lbs you should be eating 3835 calories per day to maintain your weight (assuming minimal exercise).

You should be eating 2684 calories per day to lose weight at a healthy rate.

However, your diet is very poor. You need to quit relying on the whey protein and start adding some veggies, complex carbs, and healthy fats to your diet. LOTS more veggies - 6 cups of shredded lettuce is not a healthy amount of veg.

2600 is a lot. I get full with what I'm eating now. What if I add some broccoli to my salad and add some fruits as snacks?

 

[Ben Coomber]

yeah totally agree, you need a lot more differnt foods in your diet, the only reason you really want to consume whey is if you work out and make it part of your post workout shake but it souldnt be a replacement for real food!

but yes with your salad mix it up, carrots, cucumber, broccoli, spinach, also try different meat, lean steak etc

you are also never getting omega 3 fats which is paramount to good health, i would suggest supplementing with 4-6 fish oil caps a day. but again you are missing out on a lot of nutrition if that is what you eat most days.

mix it buddy

 

[MGR1]

The brocolli is much better. My understanding is that iceburg and romaine are very high on water content and very low on the nutrient levels. For your greens shoot for darker, leafy ones like kale and spinach or - even better- any "red greens".

 

[KaraCooks]

A variety of veggies is best. Broccoli is good - got a lot of nutrients. What about spinach, kale, tomatoes, carrots and celery, squash? There's a lot of variety out there.

Why do you think 2600 is too much?

 

[Con40]

yeah totally agree, you need a lot more differnt foods in your diet, the only reason you really want to consume whey is if you work out and make it part of your post workout shake but it souldnt be a replacement for real food!

but yes with your salad mix it up, carrots, cucumber, broccoli, spinach, also try different meat, lean steak etc

you are also never getting omega 3 fats which is paramount to good health, i would suggest supplementing with 4-6 fish oil caps a day. but again you are missing out on a lot of nutrition if that is what you eat most days.

mix it buddy

Alright cool thank you very much for your response. And I do take fish oil pills(NSI Mega EFA® Omega-3 EPA & DHA) and Garden of Life Living Multi Optimal Men's Formula pills.

 

[Con40]

A variety of veggies is best. Broccoli is good - got a lot of nutrients. What about spinach, kale, tomatoes, carrots and celery, squash? There's a lot of variety out there.

Why do you think 2600 is too much?

Because I get full with what I'm eating now. But if getting to 2600 calories will help me lose weight then I will do it.

 

[ChefChiTown]

Because I get full with what I'm eating now. But if getting to 2600 calories will help me lose weight then I will do it.

For a guy your size, eating less than 2,000 calories is just a baaaaad idea. I know that a lot of people have the mentality that not eating a lot will make it easier for them to lose weight, but it's actually a bad idea to do that. I'm 5' 7", 220ish lbs and eating less than 2,000 calories make ME tired and sluggish, so I know it's going to make a guy your size even more tired. It feels weird, but eating a little bit more is actually better for you. It provides you with more energy, which can then be used to exercise, allowing your body to healthily lose weight.

Is healthily a word? It just looks wrong, you know? Healthily. HEALTHILY. Yeah, it looks wrong.

 

[Con40]

At 295 lbs you should be eating 3835 calories per day to maintain your weight (assuming minimal exercise).

You should be eating 2684 calories per day to lose weight at a healthy rate.

However, your diet is very poor. You need to quit relying on the whey protein and start adding some veggies, complex carbs, and healthy fats to your diet. LOTS more veggies - 6 cups of shredded lettuce is not a healthy amount of veg.

Where did you get those numbers?

I use a program called Total Metabolism Forecaster


And it says to lose 2 lbs a week healthy I should eat 2,000