Weight-Loss The Easiest Nutrition Guidelines Ever
- Thread starter theleip
- Start date
Weight-Loss
alphaX
New member
Carbs / Fruits should not make up the majority of your diet, in fact they should be nearly eliminated if you wish to actually lose weight. Both of them will jack up your insulin.
Vegetables, yes, good.
Harold14370
New member
I beg to differ, as I have actually lost weight, 89 pounds, while eating plenty of carbohydrates. More than I probably should, in fact - about 230 grams per day.
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Just my thoughts
I was at my highest weight of 330. That is bad for my 5'8" height. I lost 30 pounds like this. I know it is hard to change everything I eat so I made small changes. 1, nothing fried. 2, drink water instead of other stuff. now I usually have times when I am out and eat junk. When I did, I will eat really strict the next meal. Something like a salad maybe some chicken on it if I wasn't to bad the meal before. I would split some of the meals into 2 if it had a lot of calories. Every day I would make one clean decision. Like I will order fruit for desert. Eat extra veggies. Have some vegetarian days. I didnt do that often. I just make little small choices. These choices can add up to over -500 calorie a day. just skipping desert and a soda can be 300-500 calories. Baking instead of frying can be a minus 300 -500 calories.
Just my 2 cents.
I was at my highest weight of 330. That is bad for my 5'8" height. I lost 30 pounds like this. I know it is hard to change everything I eat so I made small changes. 1, nothing fried. 2, drink water instead of other stuff. now I usually have times when I am out and eat junk. When I did, I will eat really strict the next meal. Something like a salad maybe some chicken on it if I wasn't to bad the meal before. I would split some of the meals into 2 if it had a lot of calories. Every day I would make one clean decision. Like I will order fruit for desert. Eat extra veggies. Have some vegetarian days. I didnt do that often. I just make little small choices. These choices can add up to over -500 calorie a day. just skipping desert and a soda can be 300-500 calories. Baking instead of frying can be a minus 300 -500 calories.
Just my 2 cents.
dr.rachman
New member
2 Simple Truths
1. Wishing to lose weight without knowing, at least, some basics of calorie content of common foods is like wishing to be wealthy without knowing how to count money - unreachable (and frustrating fantasy.
2. Until it's just as easy for you to access low-calorie foods as it is to reach for a donut, weight will continue to be challenge. Arrange your environment, so you are surrounded by low calorie density foods (veggies, some fruits, non-fat cheese sticks, plain yogurts, egg whites) and your chances of success are much greater. As i state in my [spam] it shouldnt be any more effort to eat well, than to eat bad (which is the case for most people today).
cheers
1. Wishing to lose weight without knowing, at least, some basics of calorie content of common foods is like wishing to be wealthy without knowing how to count money - unreachable (and frustrating fantasy.
2. Until it's just as easy for you to access low-calorie foods as it is to reach for a donut, weight will continue to be challenge. Arrange your environment, so you are surrounded by low calorie density foods (veggies, some fruits, non-fat cheese sticks, plain yogurts, egg whites) and your chances of success are much greater. As i state in my [spam] it shouldnt be any more effort to eat well, than to eat bad (which is the case for most people today).
cheers
polishbebe
New member
how can i loose stomach bloat and cellultie. i take cla food life pills and apple cider vingear is this good. and lemon water
Jericho
New member
Doesn't make any sense to me...and would certainly present a problem to those eating Thai food!!
Number of times per day to eat, there are conflicting views. Some advocate more often, others (e.g. Leptin Diet) advocate exactly the opposite, i.e. to have at least 56 hours between meals and 12 hours between last meal of the day and breakfast. All the various arguments revolve around issues of blood glucose and insulin release. Different individuals may respond differently in terms of which approach best curbs hunger and helps them control how much they need to eat to feel satisfied, which is AFAIK the only mechanism through which frequency of eating would influence weight gain. Some diets claim that one can influence the efficiency with which the body burns fat through the timing of caloric intake but I don't think that has been proven and in my own personal experience, it really doesn't seem to make any difference, just the straight math: calories consumed vs expended....
Number of times per day to eat, there are conflicting views. Some advocate more often, others (e.g. Leptin Diet) advocate exactly the opposite, i.e. to have at least 56 hours between meals and 12 hours between last meal of the day and breakfast. All the various arguments revolve around issues of blood glucose and insulin release. Different individuals may respond differently in terms of which approach best curbs hunger and helps them control how much they need to eat to feel satisfied, which is AFAIK the only mechanism through which frequency of eating would influence weight gain. Some diets claim that one can influence the efficiency with which the body burns fat through the timing of caloric intake but I don't think that has been proven and in my own personal experience, it really doesn't seem to make any difference, just the straight math: calories consumed vs expended....
When drawing up your healthy eating menu it is important to learn which foods are the nutritious. When you eat a diet rich in fiber and full of antioxidants that is what makes its healthy according to the USDA. What fiber does is lower your appetite which will help for weight loss. High in fiber foods include legumes like beans and peanuts and whole grains such as wheat germ, wheat bran, oats and oat bran. When you are not eating gluten spelt is an effective high in fiber food for you. You will also want to include foods which are low in fat and high in protein. These would include chicken, fish and soy foods. Also eat many different fresh fruits and vegetables. Consume healthy oils like monounsaturated and polyunsaturated varieties.
Knowing what foods to include within your healthy eating menu plan is only the initial part. You will need to also know what foods to look out for and not include on your healthy eating menu plan. Foods high in saturated fat and Tran's fat ought to be very limited or completely eliminated from your menu.. The USDA also recommends that foods such as red meats, organ meats and kidneys be closely monitored. Processed meats like pepperoni or deep fried foods are to be avoided. Foods which must be completely removed are any food which contains shortening and partially hydrogenated oils. One way to keep from purchasing unhealthy foods could be to always read the labels on the boxes or packages.
Yes you'll still be able to snack on a healthy eating menu plan. Munch on celery sticks with peanut butter or low fat cottage cheese spread on them. Apple crisps with almond butter are another good snake idea as well. According to the American Heart Association, other healthy snacks include: frozen berries and plain yogurt; whole grain crackers or pita bread (made without saturated fats) and hummus; fresh broccoli and carrot sticks; almonds and/or pistachio nuts; frozen grapes or a banana.
The easy strategy to develop a healthy eating menu plane is to divide your plate into three different sections. This is often the easiest solution to succeed and it is recommended by the USDA as well as the American Heart Association. One half will include non starchy vegetables and fruit like broccoli, cauliflower, carrots, tomatoes and greens. One quarter of the plate will consist of lean protein as in fish, nonfat or low fat dairy or chicken. The last part of the plate or the second quarter should consist of whole grains as in brown rice, barley, starchy veggies or whole wheat pasta or maybe corn or potatoes.
Knowing what foods to include within your healthy eating menu plan is only the initial part. You will need to also know what foods to look out for and not include on your healthy eating menu plan. Foods high in saturated fat and Tran's fat ought to be very limited or completely eliminated from your menu.. The USDA also recommends that foods such as red meats, organ meats and kidneys be closely monitored. Processed meats like pepperoni or deep fried foods are to be avoided. Foods which must be completely removed are any food which contains shortening and partially hydrogenated oils. One way to keep from purchasing unhealthy foods could be to always read the labels on the boxes or packages.
Yes you'll still be able to snack on a healthy eating menu plan. Munch on celery sticks with peanut butter or low fat cottage cheese spread on them. Apple crisps with almond butter are another good snake idea as well. According to the American Heart Association, other healthy snacks include: frozen berries and plain yogurt; whole grain crackers or pita bread (made without saturated fats) and hummus; fresh broccoli and carrot sticks; almonds and/or pistachio nuts; frozen grapes or a banana.
The easy strategy to develop a healthy eating menu plane is to divide your plate into three different sections. This is often the easiest solution to succeed and it is recommended by the USDA as well as the American Heart Association. One half will include non starchy vegetables and fruit like broccoli, cauliflower, carrots, tomatoes and greens. One quarter of the plate will consist of lean protein as in fish, nonfat or low fat dairy or chicken. The last part of the plate or the second quarter should consist of whole grains as in brown rice, barley, starchy veggies or whole wheat pasta or maybe corn or potatoes.
I'm going to take issue with most of this, and I'm fairly surprised more people don't. Let's start with the idea that nutrition is easy to understand and nutritional guidelines are easy to follow. Trying to break down every food you eat into percentages of fats and proteins and carbs, take note of whether the protein is lean or the fat is saturated, and then calculate how many calories you're eating and how many calories you should be eating... doesn't sound very easy to me.
Number 1 - Eat for Your Goal - First of all, BMI only gives a glance of where you might be on the overall healthy scale, but it does not suggest the amount of calories you'd need to maintain your weight. A 250lb muscle builder needs much more than a 250lb fatty. On top of that, counting calories is arduous and frustrating, not to mention very imprecise.
Number 2 - Eat for Balance - The China Study, one of the most comprehensive studies ever done on the topic of nutrition suggests that animal protein can literally turn cancer on and off in our bodies. Inuits, on the other hand, generally ate only animals as plants were very sparse. 30/30/30 seems very arbitrary to me in the face of this.
Number 3 - Eat the Right Foods - Although I can't take issue with eating a lot of fruits and veggies, you neglect the benefits of red meat and egg yolks when discussing protein.
Number 4 - Eat Often - It's been suggested that a big reason the French stay thin is because they only eat 3 times a day. Eating whenever you want instead of holding out until mealtime could be the reason you're fat.
Number 5 - Eat 1 Ingredient Items - If 85% of my meals were from 1 ingredient items, I'd kill myself. Chefs are constantly creating new flavor combinations that entice us and make our mouths water. I, for one, won't be denying them.
Number 6 - Drink water - Guess I can't deny this... water sustains us and most people probably don't get enough.
To me this all equals one thing - Don't trust the wisdom of the nutrition scientists or the food industry. The scientists don't know enough yet (evidenced by their constantly changing suggestions) and the food industry just wants to make more money. Instead I trust the collective wisdom of cultures other than my own (we're all fat); eat fresh food that tastes good, not too much, not too often, and enjoy it. To me, that's much easier to follow
Imperialist
New member
Thanx for the reminder !!
seoalexray
Banned
Nice work...Thanks for sharing.
That can be very helpful to all. Thank you once again.
That can be very helpful to all. Thank you once again.
I would suggest that you start a programme by simply start to get some movement in your daily activity. For example at work use the stair, walk around during your break. At home do some jogging on the spot, just start, a little movement now can lead to incremental gains which may provide the motivation that you need at this time.
BryanMarcel
New member
As a certified personal trainer and health researcher I know where the ratios for carbs/proteins/fats comes from. Before I was a trainer I was overweight and was given that ratio along with a reduced calorie diet. I lost about 12 pounds before the weight loss came to a sudden stop. Truth is, you can lose weight without reducing your calories and exercise has very little to do with weight loss (althought it has MANY other benefits). Ignore the ratios and the calories. The ratios are wrong because fats doesn't make you fat anymore than eating nuts will make you nuts. Carbohydrates are all lumped into one catagory, when the simple carbohydrates should be reduced since they cause a spike in insulin. Insulin is the driver of fat storage. Reduce the foods that spike your insulin and you will lose weight, plain and simple. All of this can be documented on my website. Here is my ten step diet plan that will help you to lose weight, feel great and Look Better Naked.
1. Eliminate:
- high fructose corn syrup (HFCS)
- added fructose
- agave nectar
- artificial sweeteners
- maltodextrin
- partially hydrogenated oils
- table salt (use Redmond Real Salt brand or unrefined sea salt)
2. Reduce consumption of:
- sugars (only use organic or cane sugar)
- honey (use local raw honey)
- anything that ends in “...-ose” (ex: dextrose)
- anything that contains “syrup” (corn syrup, etc.)
- fruit juice (eat the whole fruit instead)
3. Reduce consumption of starches:
- potatoes (smaller potatoes have less starch)
- pasta (sprouted grain pasta is best)
- rice (the longer it cooks the better)
4. Reduce consumption of flours and grains:
- soy
- corn
- wheat
- whole grains
- cereal
- granola
- (It is okay to substitute sprouted grain products)
5. Avoid cooking with:
- rapeseed (Canola) oil
- corn oil
- vegetable oil
- (use olive oil, unrefined coconut, unrefined palm oil or real butter)
6. Eliminate processed foods, except organic foods. (By the time you reach this step you probably already have eliminated most processed foods because now you are reading labels). Good job.
7. Add a high quality balanced vitamin supplement, such as Aceso Ultimate Daily Balance.
8. Increase the quality of your:
- eggs (pastured or organic)
- butter (pastured or organic)
- dairy (raw, grass-fed or organic)
- cheese (raw is best)
9. Increase the quality of your fruits and vegetables. Farmers market (local) and/or organic.
10. Increase quality of your meats. Select: Pastured, grass-fed, farmers market (local) or organic.
What to eat. REAL WHOLE FOOD. All the good for you stuff: Meat (Beef, chicken, pork, fish, etc), Tons of vegetables (go crazy), Nuts (almonds, walnuts, pecans), Real Butter, Real cheese, Eggs, Sprouted grains (breads, tortillas, cereal, granola, pasta). Water, club soda, tea, coffee (limit the caffeine). Have fun. Go crazy. Feed your body.
-Bryan Marcel
1. Eliminate:
- high fructose corn syrup (HFCS)
- added fructose
- agave nectar
- artificial sweeteners
- maltodextrin
- partially hydrogenated oils
- table salt (use Redmond Real Salt brand or unrefined sea salt)
2. Reduce consumption of:
- sugars (only use organic or cane sugar)
- honey (use local raw honey)
- anything that ends in “...-ose” (ex: dextrose)
- anything that contains “syrup” (corn syrup, etc.)
- fruit juice (eat the whole fruit instead)
3. Reduce consumption of starches:
- potatoes (smaller potatoes have less starch)
- pasta (sprouted grain pasta is best)
- rice (the longer it cooks the better)
4. Reduce consumption of flours and grains:
- soy
- corn
- wheat
- whole grains
- cereal
- granola
- (It is okay to substitute sprouted grain products)
5. Avoid cooking with:
- rapeseed (Canola) oil
- corn oil
- vegetable oil
- (use olive oil, unrefined coconut, unrefined palm oil or real butter)
6. Eliminate processed foods, except organic foods. (By the time you reach this step you probably already have eliminated most processed foods because now you are reading labels). Good job.
7. Add a high quality balanced vitamin supplement, such as Aceso Ultimate Daily Balance.
8. Increase the quality of your:
- eggs (pastured or organic)
- butter (pastured or organic)
- dairy (raw, grass-fed or organic)
- cheese (raw is best)
9. Increase the quality of your fruits and vegetables. Farmers market (local) and/or organic.
10. Increase quality of your meats. Select: Pastured, grass-fed, farmers market (local) or organic.
What to eat. REAL WHOLE FOOD. All the good for you stuff: Meat (Beef, chicken, pork, fish, etc), Tons of vegetables (go crazy), Nuts (almonds, walnuts, pecans), Real Butter, Real cheese, Eggs, Sprouted grains (breads, tortillas, cereal, granola, pasta). Water, club soda, tea, coffee (limit the caffeine). Have fun. Go crazy. Feed your body.
-Bryan Marcel
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Jericho
New member
Yeah, I disagree. You aren't going to lose weight without reducing calories. That is where loss happens.
Calories in vs calories out.
Now, many of your changes would reduce calories anyways.
I am glad that you respect our rules enough not to post your website or plug anything. Thank you.
Calories in vs calories out.
Now, many of your changes would reduce calories anyways.
I am glad that you respect our rules enough not to post your website or plug anything. Thank you.
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While I can't deny that scientifically, weight loss comes down to CIvCO, I think your weight loss has to begin with an approach, and saying, "I'm going to eat less" is not the right approach.
In other words, when people say, "It's not about the calories," they mean that you shouldn't focus on calories. Focusing on eating healthier foods, like local fruits and veggies and meats, and cutting out things like chips and soda will naturally decrease your calories without having to count or even worry about calories.
San2
Mod
I instantly noticed two things....
1. 'Forget calories' - Nope. Nonsense. If I don't have control over my calories, I can easily gain weight from all the 'good' stuff on the list. I can't eyeball, it doesn't work for me.
2. 'Eliminate sweeteners' - Now....for me, it's either 4 sweeteners in my coffee, or 4 spoons of sugar. And I drink a LOT of coffee in a day. If I eliminated my sweeteners, I wouldn't lose weight, no matter how healthy the rest of my diet was. I'd go over my calories for the day just from the sugar in my coffee. And all the other drinks, since I can't drink unflavoured water without heaving. So I would have to get fruit juice or something else that is without sweeteners, which adds even more calories.
Of course I wonder why I even bothered to write this, since the OP is clearly spamming, but hey....I just had a bit of spare time I guess.
No? I lost 120 lbs by doing exactly that...thought it worked pretty well.
Yes, focusing on calories IS important. A lot of people who have come to this board have been overeating for years, me included. When I started, changing my diet to 'healthier' food was lightyears away. I simply ate less and cut a few things out. Learned to read labels, and to get a grip on calories. If I had just switched to 'healthier' stuff without focusing on my calories, I would have kept overeating on the healthy stuff. For example....cashewnuts are healthy, and should be part of a healthy diet (not necessary cashews, but nuts in general). Now, I love cashews, and ate them on a regular basis. I bought 5 lbs bags and ate them in front of the TV. They were gone in one sitting. Focusing on calories made me realise that even though healthy in small portions, portion and calorie control is still the most important thing.
And just wondering, why would 'local' fruit and veg be healthier??
1. 'Forget calories' - Nope. Nonsense. If I don't have control over my calories, I can easily gain weight from all the 'good' stuff on the list. I can't eyeball, it doesn't work for me.
2. 'Eliminate sweeteners' - Now....for me, it's either 4 sweeteners in my coffee, or 4 spoons of sugar. And I drink a LOT of coffee in a day. If I eliminated my sweeteners, I wouldn't lose weight, no matter how healthy the rest of my diet was. I'd go over my calories for the day just from the sugar in my coffee. And all the other drinks, since I can't drink unflavoured water without heaving. So I would have to get fruit juice or something else that is without sweeteners, which adds even more calories.
Of course I wonder why I even bothered to write this, since the OP is clearly spamming, but hey....I just had a bit of spare time I guess.
No? I lost 120 lbs by doing exactly that...thought it worked pretty well.
Yes, focusing on calories IS important. A lot of people who have come to this board have been overeating for years, me included. When I started, changing my diet to 'healthier' food was lightyears away. I simply ate less and cut a few things out. Learned to read labels, and to get a grip on calories. If I had just switched to 'healthier' stuff without focusing on my calories, I would have kept overeating on the healthy stuff. For example....cashewnuts are healthy, and should be part of a healthy diet (not necessary cashews, but nuts in general). Now, I love cashews, and ate them on a regular basis. I bought 5 lbs bags and ate them in front of the TV. They were gone in one sitting. Focusing on calories made me realise that even though healthy in small portions, portion and calorie control is still the most important thing.
And just wondering, why would 'local' fruit and veg be healthier??
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