Help Tefal not die from his fat encrusted heart

My current diet is, on average, something like this:

Breakfast: Banana
Snack: 300kcals of cashews
Lunch: 2 chicken breasts and salad (with oil dressing)
Snack x2: 250g Fage Zero Yoghurt Pot
Dinner: 2 chicken breasts with stir fried veg / boiled brocowilly
Snack: 2 fillets of fish

That comes to around ~2,000kcals and slams way over 200g protein. I'm sure it can't be bad, so maybe an idea? Basically almost all carbs from fruit and veg and protein from 'lean' meats. Can't be too hard to bolster it with something to take your calorie levels up. Yes, I'm intentionally in a calorie deficit at the moment.

In any case, you really need to check out that yoghurt. 250ckals, 50g protein, 20g carbs.
 
You made a point of comparing the differences in saturated fats in Oats as a pointer to why they are healthier. Cut out was probably the wrong phrase. Feel free to replace with 'restricted'.

I'd also like to know what 2000s fad diet I'm talking about. The one where you focus on fats/proteins, still eat carbs, and generally avoid processed/refined foods? :p
 
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Nitefly said:
My current diet is, on average, something like this:

Breakfast: Banana
Snack: 300kcals of cashews
Lunch: 2 chicken breasts and salad (with oil dressing)
Snack x2: 500g Fage Zero Yoghurt Pot
Dinner: 2 chicken breasts with stir fried veg / boiled brocowilly
Snack: 2 fillets of fish

That comes to around ~2,000kcals and slams way over 200g protein. I'm sure it can't be bad, so maybe an idea? Basically almost all carbs from fruit and veg and protein from 'lean' meats. Can't be too hard to bolster it with something to take your calorie levels up. Yes, I'm intentionally in a calorie deficit at the moment.

In any case, you really need to check out that yoghurt. 250ckals, 50g protein, 20g carbs.
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Not bad, probably better than 95% of the population. Would try and get a bit more saturated fat in though.
 
There's no way I could stop at 300kcals of cashews unless I literally only had access to 300kcals of cashews. Some foods that are health in moderation are just far too dangerous for me to have around the house :p
 
FrenchTart said:
There's no way I could stop at 300kcals of cashews unless I literally only had access to 300kcals of cashews. Some foods that are health in moderation are just far too dangerous for me to have around the house :p
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I buy the 200g unsalted bag from sainsburies and decant it into 50g portions (by eye) to take to work :o
 
Nitefly said:
I buy the 200g unsalted bag from sainsburies and decant it into 50g portions (by eye) to take to work :o
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It sounds like you have much better self-restraint than I do :) I bought a few bags recently and ended up almost eating the entire thing every time. There's just something about cashews and pistachios that turn off my ability to feel sated.
 
FrenchTart said:
It sounds like you have much better self-restraint than I do :) I bought a few bags recently and ended up almost eating the entire thing every time. There's just something about cashews and pistachios that turn off my ability to feel sated.
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Not much use to you ofc but it's that exact reason I buy the 'handful' packs of cranberries/nuts from Trader Joes, they are separately bagged into portions from the start and unusually is the same price as buying the whole bag :p
 
BeatSpec said:
You made a point of comparing the differences in saturated fats in Oats as a pointer to why they are healthier. Cut out was probably the wrong phrase. Feel free to replace with 'restricted'.

I'd also like to know what 2000s fad diet I'm talking about. The one where you focus on fats/proteins, still eat carbs, and generally avoid processed/refined foods? :p
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plenty of research like http://jn.nutrition.org/content/133/1/78.short http://link.springer.com/article/10.1007/s001250051620
to suggested saturated fat should still be reduced relative to unsaturated fat.


That is the basis of the entire Mediterranean diet, high in fat but fat of the right types. The effect is was substantiated by numerous trials.


To clear things up you seem to be vilifying carbohydrates and you believe I am vilifying fats and dietary cholesterol. I dont though, I am just point out the dietary cholesterol combined with the ratios of the fat types you consume combined with lifestyle and other dietary factors does effect your health and risk of CVD.

i am forever telling people like my Mum that fat is not the devil it was made out to be and there isn't a linear relationship between dietary cholesterol and blood cholesterol. But that doesn't been the 2 are not connected through non-linear and complex connections.
 
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There's also plenty of studies which conclude the opposite..

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2824152/
http://annals.org/article.aspx?articleid=1846638&resultClick=3

Anyway, I'm not vilifying carbs (just the refined type), I just don't see the merit in basing a diet around them unless you're particularly active.

I accept that in all likelihood, any diet that focuses on reasonably naturally foods and cuts out refined/processed food (incl. bread/pasta), has a moderate amount of carbs/fat/protein, will yield comparable health benefits in the long run, irrespective of the exact macronutrient ratios.
 
Exercise and antioxidants + a decent diet will have your cholesterol down in no time. I suggest you do some HIIT type training as it will act as a catalyst for LDL breakdown too (by improving/increasing HDL) :) It will take a few months to get back down to a decent level but it's perfectly achievable if you stick to it.

Lots of oily fish, cruciferous veg, meat, berries, nuts, avocados, beetroot, and some good quality carbs like potatoes, wild rice, quinoa, sweet potatoes. I would avoid refined carbs as much as possible (flour, and other "white" carbs - racist innit).

You don't have to ban any foods, just taper them down and concentrate on the above.

That along with some decent exercise (mixture of resistance (weight lifting) and some medium to high intensity interval training) will significantly help.

I eat stack lots of fat (most of my calories come from it), but it is very balanced with what I have said, any I'm around 4.2, with a high HDL:LDL ratio - if you put the effort in you'll be fine.

Alcohol doesn't help, so I'd suggest you also minimise that too./
 
Right will post up the diet I've had for the past few days when I get home an you can have a 14 ink look over it.

There's a few things I'd like to change but trying to think of alternatives.
 
no not yet just wrote it down lol.

(meal 1) so breakfast was 2 rounds brown whole meal bread with a pack of smolked salmon (forgot the weight, i was half asleep)

(meal 2) first break at work 1 bowl of the butter chicken i made for the week.

consist of the asda butter chicken jar (not the best but was quick given the time next week ill make something from scratch), chicken thighs, red lentils, peppers, spinach, sweet potato and carrot.

worked out the nutritional info as per bowl/serving as aprox

23g carbs
23g protien
19g fat

(meal 3)second break another bowl of the above

(meal 4)third break a tin of makkeral fillets in oil on a brown rol with an apple

(each break 600ml cold water to drink)

(meal 5)when i got home sweet potato, runner beans, and a steak. (forgot to weigh everything, and normaly this would be 2 salmon steaks but its my red meat for the week)

then gym then after gym

(meal 6) i was knackered and couldn't really be arsed making something so concocted a blend of whatever ther was which ended up as 1/4 tub cottage cheese, scoop of protein powder, some spinach, kale, quarter an avocado, and a banana.


today the same except fish instead of steak, and i forgot breakfast :o

and no smoothie yet.


so if anyone can help me come up with a replacement for the butter chicken sauce tat would be a starting point, then i can make enough to last me for the two meals a day in work.

and i still need to find abreakfast i can prepare before bed or make and eat in less than 10 mins.


oh and holy **** do i want sugar lol i can taste it i want it so much :(
 
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i'm gonna go shopping in a bit so recommendations be good.

oh also, signed up for body pump at the gym Tuesday and Thursday mornings, will be doing strong lifts on the other days, went and did some practice before (man my bench is pathetic now and squats are harder than i remember lol)
 
Huge image cause can't resize my medication side effects lol

ZtT4PEm.jpg
 
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This is really tasty and low kcal though rather high in sodium...

http://www.pigpigscorner.com/2010/03/chinese-chicken-and-potato-stew.html

http://www.myfitnesspal.com/food/calories/91742978

Instead of buying a butter chicken sauce pick up some onions, garlic, fresh ginger, fresh chillies, tomato purée and spices (cumin, coriander, fenugreek, turmeric will get you started). You can make a sauce in advance that will last you a good few days in the fridge, longer if you freeze.

edit: With regards to what you have eaten so far it's a bit hard to tell without proper weights/etc. The food mostly sounds fairly healthy. You don't need to completely cut sweet food out of your life though. If you start measuring things more accurately you can probably fit in something sweet as a treat on several (maybe all) days.
 
on a side note does how big you used to be affect the size you pump up to in the gym cause it was freaking ridiculous the other day the difference in before and after (but i am a lot smaller than i was 2 years ago when i used to go) before gym?


excuse the gay poses a combination of holding locker keys in my teeth an trying to see the phone screen.

before

8V4PeB3.jpg


Pg582TG.jpg


after

1B7m0pI.jpg



wuEFLO2.jpg

arms an shoulders pump freakishly big compared to normal lol
 
breakfast i tend to have low fat greek yogurt (more protein in low fat), flaked almonds and some honey. Occasionally chuck some fruit into it
 
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