I'm new to all this, questions on diet/supplements

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1865

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Evening all, i'm new here so hello :)


I came out of uni a year or so ago after four years of pretty heavy drinking, eating and general slobbishness and it was only recently that i started to see the effects of this. My weight has ballooned fairly considerably and I'm really on a campaign to do something about it. I'm just on the verge of weighing 19st which isn't quite as bad when you consider i'm 6 foot 3 inches and quite broad but it's still far, far more than I want to be at so i'm on something of a mission now. I've bought a fairly good quality exercise bike (i live in an extremely urban area, hard to get out in the open) and i'm managing to average 15 miles a day on it fairly simply right now.


The only problem is, i don't really know how to do the rest of it. I have every intention of eating healthy but i walk around Tesco and have no idea what makes for a healthy, fat-burning diet that gives me enough energy to do my job. Does anyone have a great diet sheet they use and/or know of a good website that can do this for me?


Also, I hear there are supplements you can take (nothing illegal though guys) that can help with the workout and help burn fat faster. I'm not an incredibly impatient person but I'd like to help accelerate the program as much as I can. I hear that Whey Protein is useful, but i'm a complete novice so i'd like some advice as to what would be best if that's possible at all? Is it a con? Are the expensive ones a rip-off or is the quality noticeable? I'm not especially strapped for cash so i can buy some of the good stuff, but i'd rather not unless it's worthwhile!


Thanks for reading.
 
I can tell you one thing about Whey Protein, people that usually take it are trying to gain faster muscle growth and take it right after lifting weights at the gym. If that's what you're aiming for, by all means take the Whey :p
 
Don't worry about supplementation. It is only there if you can't meet your body's requirements. If you have enough protein from your meals then that is enough. With the bike, try interval training, which will give you a better workout.


Diet wise, it is pretty much common sense. Cut down on fast foods, cut down on carbs/sugars and try making water your number 1 drink. Buy leaner cuts of meat, trim away excess fat, use a spray rather than pouring oil into the pan etc etc
 
Hi e1865!


It's great that you are starting on a new path. Let me help you out. Your fat burning foods are: ALL colourful veggies - you want to get in as many antioxidants as possible so your green leafy veggies (spinach, arugula, romaine lettuces) are great...peppers, squash, sweet potatoes - these are all high in fibre, low in fat and a great substitute for white refined sugars like breads and pastas which will only keep the weight on. Fruits are wonderful too, but stick to the ones lower in sugar - all berries (strawberries, blueberries, raspberries, blackberries), grapefruit (fat burner), apples, kiwi (high in vit C) and get a banana in to you once a day to keep your electrolyte potassium at its peak. For all breads/pastas and rice - keep it at least whole grain. If you want to go a step further, go gluten-free. Your gut will love you.


Here is your AVOID list:

- alcohol

- dairy (replace with almond or rice milk, goat's cheese is better than the cow variety)

- refined flours from white breads, white pasta, jasmine or basmati rice

- table sugar (exists also in high sugar cererals, packaged yogurts, granola bars, condiments as well as candy, ice cream etc.)

- rice cakes, crackers, anything that boasts "low fat" Anything low fat has much higher sugar


What a great typical day would look like:


B: 2 hard boiled eggs, 1/2 cup spinach, 1/2 cup oatmeal with cinnamon

S: 1 banana, handful of walnuts

L: Large leafy salad with chickpeas, 1 can of tuna, cucumber, peppers, teaspoon of goat cheese and a drizzle of balsamic vinegar and olive oil

S: Apple with 1 tablespoon of all natural peanut butter

D: roasted chicken with 1/2 cup of couscous, tomatoes, red peppers and anything else you want to throw in.

S: 30 mins before bed: 1 cup egg whites (sold just as egg whites) with a teaspoon of ketchup


When you want to lose weight, you need a clean diet (no preservatives in your food, no junk), strength training (3xweek) to build muscle and cardiovascular exercise (30 mins/day)


Let me know if you have any questions.. :)


- S
 
Holy Christ, thankyou. That's more than I expected as a response, your experience is great. Mind if I PM you asking for a few more tips?
 
Originally Posted by e1865


Holy Christ, thankyou. That's more than I expected as a response, your experience is great. Mind if I PM you asking for a few more tips?
Click to expand...


Sorry, but why do you need to PM the person? The whole point of a forum is so that others can benefit from shared information. It would definitely be appreciated if you kept the conversation in the thread.
 
To ALL:

-There is no such thing as fat burning foods.

-Potassium in bananas aren't as high as most people make it out to be. And only 1 banana would definitely NOT keep your serum potassium levels at optimum range. You would need a crap load more. And to even worry about potassium levels when on a balanced diet is not necessary.

-Who cares if you have white bread or pastas. Carbs = carbs. Micronutrient content is what you want to look out for.

-Nothing wrong with diary. I am sick to death of people saying avoid dairy like it's the worst thing on this planet.

-Again, nothing wrong with 'white' foods.

-Low fat doesn't necessarily mean HIGH carbs. Just learn to read food labels and you will be fine.
 
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