Help me eat healthy please.

Deific said:
You're wrong. It depends on the type of fat that depends on whether it's bad for you. People hear the 'fats are good for you!' phrase and think it's one rule for all. It's not. The fat in red meat is saturated fat, this increases your LDL levels which is your bad cholesterol.
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Unprocessed saturated fats are healthy, every cell in your body relies on saturated fats for at least 50% of cell membrane construction, lung cell membranes required 100% saturated fats for their construction, hormone production is also heavily reliant on sat fats. Denying ourselves saturated fats in our diets is totally counter-productive to good health.

Dietry fat has absolutely nothing to do with body fat storage, sugars/carbs dirve fat storage via their stimulation of blood insulin. Obesity is a modern disease which is largely the result of over consumption of heavily processed/refined foods, most notably sugars/carbs.

Red meats, animal fats, fish, butter etc are among the healthiest foods we can eat, an overweight person needs these foods to stabaliize insulin levels and prevent blood sugar fluctuations.

The advice given in this thread, to lower natural fat consumption and increase carb/sugar intake via fruits and wholegrains is the kind of advice that will, if heeded by the op'r lead to further weight gain. A diet that will lower insulin levels is the key, so the wise move would be to greatly reduce the sugars both processed and natural in the diet.

Do not!! stop eating red meat and animal fats, these foods are vital to our good health and will greatly aid weight loss when eaten in conjunction with a low carb/sugar diet.
 
I've already stated earlier in the thread that dietary chloesterol contributes little to your overall cholesterol and yes saturated fat is needed in your diet, but you do need to limit it, as opposed to omega 3 fats which you dont need to limit.
 
smit101 said:
Unprocessed saturated fats are healthy, every cell in your body relies on saturated fats for at least 50% of cell membrane construction, lung cell membranes required 100% saturated fats for their construction, hormone production is also heavily reliant on sat fats. Denying ourselves saturated fats in our diets is totally counter-productive to good health.

Dietry fat has absolutely nothing to do with body fat storage, sugars/carbs dirve fat storage via their stimulation of blood insulin. Obesity is a modern disease which is largely the result of over consumption of heavily processed/refined foods, most notably sugars/carbs.

Red meats, animal fats, fish, butter etc are among the healthiest foods we can eat, an overweight person needs these foods to stabaliize insulin levels and prevent blood sugar fluctuations.

The advice given in this thread, to lower natural fat consumption and increase carb/sugar intake via fruits and wholegrains is the kind of advice that will, if heeded by the op'r lead to further weight gain. A diet that will lower insulin levels is the key, so the wise move would be to greatly reduce the sugars both processed and natural in the diet.

Do not!! stop eating red meat and animal fats, these foods are vital to our good health and will greatly aid weight loss when eaten in conjunction with a low carb/sugar diet.
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Thanks for posting this, saves me having to trawl the myprotein forums finding all this information again.
 
Deific said:
I've already stated earlier in the thread that dietary chloesterol contributes little to your overall cholesterol and yes saturated fat is needed in your diet, but you do need to limit it, as opposed to omega 3 fats which you dont need to limit.
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But there are more than 12 different types of saturated fats, each with varying benefits. Which do you class as needing to be limited?
 
While you may not enjoy veg the more you eat the more use to it you will become, its worth it trust me.

As for breakfast, while that is a start I would say ditch the Coffee, its not great for you and you are getting energy from the Banana, try swapping it for a small glass of pure fruit juice, orange is good.

I would also suggest swapping the white bread for wholemeal, its much better for you. Or even better swap for something like Special K or Shreddies to get extra fibre, and a dairy portion with your banana on top, a good start to the day.

As for sweets and biscuits there are alternatives, I can quite happily munch on fruit, a bag of grapes is much better for example than a bag of jelly babies. You can also get healthy snacks, fruit and cereal bars are tasty and much better for you. Though don’t cut out the sweet stuff all together, eating a small amount of chocolate (30g or so) a couple of times a week can actually be good for your heat (Especially dark chocolate)

Then onto portion sizes you want to cut them down, a portion of meat or fish is one deck of cards, not four! Chip wise, well carb in general you want rice, pasta, potato or bread to make up no more than about 25% - 30% of your meal, padding it out with more veg is a great way to be healthy and still be full.

Stew however is a great way to eat well, just eat smaller portions, and maybe swap the chips for whole-wheat pasta, or sweet potatoes (Which will also count as 1 of your 5 a day)

As for hoe to eat, well eating about 6 smaller meals a day is a great way to be healthy, and to drop some weight, Start as I said with a good breakfast, around 11 have a snack, a pear, apple, fruit bar etc. Then a healthy lunch, snack, dinner and after dinner snack. For lunch hat work I would take a pack up, a single sandwich, ham and salad, tuna and cucumber etc, with small fruit salad and a bottle of water should do.

Exercise is also great, if you can go bike riding, or manage a small jog you will be much better for it. The aim is to cut about 500 calories from your diet, and burn a further 500 from exercise, this will have you dropping around 2lb a week, which is there about a healthy amount, but make sure you don’t loose weight to quickly, as this is bad!

Hope this helps!

Jcb33.
 
I'm 21 stone atm - looking to get down to 15 or so by this time next year. Exercising certainly seems to be the key so far, as does keeping track of everything you eat.

So far my day looks something like this:

Breakfast: Bran Flakes, Banana + Skimmed/Semi Skimmed Milk.
Morning Snack: Apple/Oranges.
Lunch: Tuna in wholemeal pitta / wholemeal pitta with humous.
Afternoon snack: Carrots, Grapes, Oranges.
Dinner: Rotate between - Chicken + Salad, Salmon + Salad, Vegetable Pasta, and Pork with Mash and Veg.

Seems to be quite good so long as I cycle enough.
 
Jaffa_Far said:
OK, following on from my tiredness thread, I have decided to eat more healthily and lose a few stones.

First up, I know I should be eating more veg, but there loads I cannot stomach, its foul.

But, for a start, I have started to eat break-fast, consisting of a cup of cappuccino, 2 slices thick white toast with flora and jam, and a banana.

Major problem I can see is I always crave sweets/biscuits/chocolate, So I eat them, and a bag/pack at a time.

I had a nice steak stew last night for tea, my old man made it, portions he makes are quite big, about 4 decks of cards worth of steak, and 2 chip butties worth of chips.

What can I snack on when I am pecking between meals? What can I have for lunch that is healthy, bear in mind, I cannot leave work ideally, and we sell micro-wave ****, should I prepare sandwiches?

My aim is to lose about 3st, maybe about 1/2st a month or so. I cannot afford a gym membership, but I am buying some weights.


So, OCUK, help me lose weight and be healthy please.
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i think you already know the answers to all your questions, its not rocket science.

eat less calories - do more exercise.
 
alx said:
But there are more than 12 different types of saturated fats, each with varying benefits. Which do you class as needing to be limited?
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Any saturated fats which are LCFAs as these are used differently to other types of fat and cause blockages, organ damage and fat storage.

Much like what I said before, it largely comes down to the type of fat when it comes to benefits and risks.
 
When I was training and losing weight I was eating
2 smoked salmon cream cheese bagels for breakfast.
Mid morning Mass Gain Shake
Lunch - Rice Cakes and a protein source ( maybe a shake maybe rice and steak )
Mid afternoon MRP shake.
Pre work out - protein bar
Post Work Out - PWO shake
Dinner - 12oz of fried potato and a big fat steak.
Bed - Milk and a pre bed shake.

Lost a few stone doing that before I got injured and still carried on eating like it hence putting all the weight on :P

I enjoyed that diet but was doing some hardcore training. Think there was a fair bit more added in there as I'd hit 4-4.5k kcals a day.
 
^

Just realised you said you were 23.8 before.

You diet seems to have been all over the place from the start, going from what you've listed above to extreme and beyond keto. If the 'top trainers' you mentioned before gave you this diet, and they're reputable then I need to either rethink everything i know about nutrition or something else. Who were the top european trainers who helped you?
 
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Deific said:
^

How big were you? That's pretty much a bulking diet, not a loss one.
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Morba said:
4500kcals and losing weight?
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Started at 24 stone, was power lifting training and doing lots of cardio!

Most of the food was good food as you could see. It was more of a body recomposition diet, losing fat and gaining muscle. Once I got from 24 down to 22 stone I stayed the same weight for a while but gained a load of muscle mass.
 
cHk4 said:
Started at 24 stone, was power lifting training and doing lots of cardio!
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In order to be losing weight with that intake, you'd need to be running about 20 miles a day, every day... Even including an OL programme, you'd need to do a crazy amount of cardio to have a calorie deficit.

cHk4 said:
losing fat and gaining muscle
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Not possible at the same time I'm afraid. In cycles yes, at the same time, no.
 
h00fzilla said:
In order to be losing weight with that intake, you'd need to be running about 20 miles a day, every day... Even including an OL programme, you'd need to do a crazy amount of cardio to have a calorie deficit.



Not possible at the same time I'm afraid. In cycles yes, at the same time, no.
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2 hours cardio on an empty stomach, an hour intense weigh training and MMA/Grappling for several hours a day, it's possible I done it. Also plenty of supplements out there that can help in weight loss.

While you say it's not possible, I did it. I had the measurements and constantly weighed my self. I was becoming less visibly fat ( and also measurements) and holding more muscle mass. I was one to spout this on body building forums all the time. I guess maybe muscle mass came in to play or the the loss of weight made my muscles look much bigger? But I know for sure my Arms/Tris grew a lot while my stomach was shrinking.
 
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Just a quick easy tip is to replace high GI foods in your diet with low GI alternatives, as someone has stated earlier. Doing this will help you to feel fuller for longer and will help to cut down on hunger pangs an hour or two after a meal. As a rule of thumb go with an oat based breakfast cereal and avoid wheat based cereal. There are many GI lists on the internet if you have a quick search :)

To be fair one of the best ways you can give yourself a quick education is to go and have a read of the sticky in the sports arena, looking how this threads going your just going to end up confused by all the contradictory, misinformed advice.


Good luck :)
 
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Goodie said:
To be fair one of the best ways you can give yourself a quick education is to go and have a read of the sticky in the sports arena, looking how this threads going your just going to end up confused by all the contradictory, misinformed advice.
Good luck :)
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This ^^. Some of the advice in this thread is ridiculous, and some of it is spot on. Either create, or read some of the previous threads in the Sports Arena of OcUK. BennyC, FreeFaller, Icecold and many others in the Sports section really know what they're talking about. GD is definitely not the place to ask about nutrition, or exercise.
 
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