Correct info for diet????
- Thread starter SMlFFY
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Definitely eggs for breakfast, 4 or 5 scrambled in a good chunk of butter (25g), ditch the toast altogether and grill a couple of tomatoes to have with the eggs instead. Most commercial bread is chock full of crap and is best avoided.
Steak for lunch with vegetables and butter or a green salad doused in olive oil and lemon juice with plenty good natural sea salt and black pepper. Forget the chicken, too low in fat, if you're training a lot you'll need the extra fat for energy especially as we are encouraging you to cut carbs.
Dinner, more meat either Beef, chicken (leg and thigh especially) Lamb, pork, offal or maybe fish. Have whichever with loads of fibrous veg such as broc, cabbage, cauliflower, asparagus etc. Have some potato if you like, baked or mashed with lots of butter to minimise insulin response. Keep the potato to a minimum though, sweet potato also a good option.
Steak for lunch with vegetables and butter or a green salad doused in olive oil and lemon juice with plenty good natural sea salt and black pepper. Forget the chicken, too low in fat, if you're training a lot you'll need the extra fat for energy especially as we are encouraging you to cut carbs.
Dinner, more meat either Beef, chicken (leg and thigh especially) Lamb, pork, offal or maybe fish. Have whichever with loads of fibrous veg such as broc, cabbage, cauliflower, asparagus etc. Have some potato if you like, baked or mashed with lots of butter to minimise insulin response. Keep the potato to a minimum though, sweet potato also a good option.
Soldato
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Out of interest, is the high protein way of eating (4 eggs for breakfast etc.) a good idea even if you do no weight lifting or cardio?
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Yes, because eggs are a very balanced and nutritional food, aswell as protein they provide a good source of fat, they also provide an array of vitamins and minerals.
Very high protein isn't required unless you specifically intend to build muscle, many bodybuilders will eat up to two or 3 times there body weight in grams of protein, eg 90kg x 3 = 270g. For their specific sport this is required and aslong as adequate fluids are taken in then it doesn't pose any health risks.
For non body builders a good rule of thumb for protein intake is to eat approx 1 gram per kg of lean body mass, for instance if you calculate the ideal weight for your height eg a 6ft man should be approx 12st (76kgs), so protein intake should be 76 grams or thereabouts, this way you are eating enough protein to maintain your weight and promote good health.
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No. If you only eat what has been mentioned it still isn't that many calories (you haven't mentioned any snacks you have), and your diet would be tending towards foods that don't promote fat preservation or storage. Any exercise will add to what you're doing.
He'sDeadJim! is technically mostly correct. You could be quite militant and have a much better diet, but really the best program for you to follow is the one you're most likely to adhere to in the long term. I'd certainly recommend more than 76g of protein though.
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I agree and would recommend more protein for a person in training for sure, I only posted as above for people not in training and wondering how much protein they required on a daily basis.
As the opening poster seems to have fat loss in mind then regulating protein but making sure he gets enough is very important, excess protein can be quite readily converted to glucose via gluconeogenesis and eventually stored as body fat.
The real enemies though are the refined sugars and grains, infact grains in general aren't that great imo, even in their unrefined form as they will still lead to an insulin response which will in turn drive fat storage in the body.
The 'nail on head' scenario though, as Icecold says is to find a way of eating that works for you in regards to attaining your desired weight/strength etc but one that you enjoy and don't get tired of.
Don't be scared of the fats, good ones such as butter and unprocessed animals fats are vital to our health and will aid in weight loss when eaten as part of a low carb diet. Without adequate fat you'll never feel satiety and you'll be tempted to keep eating, you could eat as much as 2-300 grams of good, natural unprocessed saturated fats a day and still lose body fat if carb intake is low enough.
The problem with what you're saying is that a person on a low carb and low protein diet ends up eating nothing
Yes, protein --> glucose conversion can happen, in fact it's vital that it does. But the complete mechanism for protein conversion into fat is quite long, and relatively unlikely provided you aren't eating only protein and/or getting loads of it (bearing in mind that most glucose made from protein is likely to be used for some vital function). You can more or less take protein out of the fat storage equation. Dietary fat gets used as energy and the excess stored as fat, but any carbs you eat are the preferred energy source so get used first leading to far more fat getting stored. Then you have glucose --> fat conversion which happens fairly readily, and also the effect of insulin on fat storage/retention...
To be fair I'm not disagreeing with your general message, just some of the technical aspects
Well I weigh in the region of
100kgs, and would say at a conservative guess my bodyfat must be @ 30% mark.
I would like to loose the excess fat thru running and weight training not to be a bodybuilder, but to have a better body which in turn should help improve my health.
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We could sit here all day outlining diet guidelines but as has been said it's all about finding a way of eating that suits you. My advice would to be lay off all processed/refined foods especially sugars and grains which promote insulin response and therefore body fat storage, processed vegetable fats are also best avoided.
Construct your diet from Unprocessed meats, fats, eggs, dairy products (preferably unpasteurised) fish, vegetables and salads, some fruit and nuts are ok but be sparing with the fruit as the fructose will also lead to an insulin response, Blueberries, raspberries, strawberries etc are a better choice than the usual apple, oranges, bananas that most people eat as they are much lower in sugar but are still very high in phytonutrients and anti-oxidants.
Keep your vegetable intake to the fibrous variety, eg those that grow above ground, root veg such as potato, carrots, parsnip are high in sugar and will encourage fat storage via the insulin response, you can eat them but don't go overboard, you could experiment with sweet potato as they have a lower glycemic index.
Again though, don't be afraid of the fat, much of the information out there regarding the potential health hazards of saturated fats is untrue, we have been mis-informed for years on this subject and it has encouraged un-natural low fat diet recommendations which has imo led to widespread obesity, a low fat diet has to by process of elimination become a high sugar/carb diet.
Do some research on saturated fats and the role they play within the body and like I did you'll eventually realise how important they are to us, it's difficult at first changing your mindset on this subject as it's such a deeply entrenched opinion that these fats are bad for us, in reality though nothing could be further from the truth, these fats play a vital role at the cellular level and are absolutely vital to our long term health and longevity.
When cutting carbs you have to replace the kcals with something and my advice would be to increase your fat intake markedly, don't avoid fatty meats and oily fish, a steak with a good marbling of fat is a much more balanced and healthy food than a fat free fillet steak for instance, it will provide you with good fat soluble vitamins A,D,E,K but just as importantly it will satisfy your hunger far more than the fat free fillet steak.
Update to this thread
Well guys here's an update on my progress.
By slightly changing my diet I've managed to lose 2st.
I now weigh 13.7 and I'm a 34" waist.
B/Fast is 2 x brown bread with 2 x scrambled eggs, diet coke.
Lunch is usually an apple, banana and diet coke, sometimes swap the fruit for a tuna salad roll with a yogurt.
Tea remains the same, the wife generally cooks a good healthy meal.
Have continued with the karate and have passed my first grading.
Although generally happy I don't understand why I have been stuck at 13.7 now for almost 6 weeks!!!
I know my calorie intake is less than I require to maintain my weight, any ideas fellas.
Well guys here's an update on my progress.
By slightly changing my diet I've managed to lose 2st.
I now weigh 13.7 and I'm a 34" waist.
B/Fast is 2 x brown bread with 2 x scrambled eggs, diet coke.
Lunch is usually an apple, banana and diet coke, sometimes swap the fruit for a tuna salad roll with a yogurt.
Tea remains the same, the wife generally cooks a good healthy meal.
Have continued with the karate and have passed my first grading.
Although generally happy I don't understand why I have been stuck at 13.7 now for almost 6 weeks!!!
I know my calorie intake is less than I require to maintain my weight, any ideas fellas.
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Soldato
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Calories is probably too low. Thats virtually nothing you're eating there
What has already been said, plus:
- you're still not eating enough eggs and too much bread in the morning
- too much fruit at lunch, and STILL eating that low fat yoghurt
Congrats on the progress so far though
Just out of curiousity for myself, what is wrong with low-fat yoghurt?
They normally replace the removed fat with a bucket load of highly refined sugar to keep the "mouth feel", and a bit of natural fat is much better in the grand scheme of things.
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