This was a response to an old message that i'm re-posting as a response to the most recent post for someone wanting to lose weight really bad.
Healthful dieting tips Part II
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(Italasized are what she usually eats...my response is below)
...how is this eating healthy?...there are no vegetables or fruit or fiber! The recommended daily amt of fiber is between 25-30g. I eat 40-50g.
8:00 AM : 1 egg and 2 turkey sausage links
-cut out the fatty sausage links!...or
try switching to Morning Star Farms
soylinks, less fat/more fiber. incorporate
some type of carbs, Fiber One cereal
for ex.[/B] which prolly has less carbs than
the bread you're eating. try going for 300-
400 calories.
11am: 200-300 calories:
peanut butter & jelly sandwich
try low carb peanut butter & l.c. or reduced sugar jam
OR
1/4 cup nuts (170-250 calories) along with
brocolli, carrots & celery sticks (low cal/carb)
OR
a 200 cal protein bar & asian pear.
OR
60cal low carb/low calorie yogurt (5g protein)
1/2 grapefruit, OR kiwi (both <50 cal), and
20 almonds (85 calories)= totaling 200cal.
OR
SlimFast low carb shake (canned)= 200cal,
2 net carbs, or the Keto Slim LC. Shake
2pm : 2 turkey hot dogs on whole wheat bread
hot dogs are really not that healthy.
switch to a low fat deli meat.
If you like to eat a sandwich switch to
a higher fiber/grainier low carb/cal
bread, with 4-5 slices of deli meat, or
canned tuna/salmon/chicken. eat more
fish especially salmon it has hearthy
healthy essential omega fatty oils.
add some spinach/chard or kale in your
sandwiches for added nutrients and
fiber, as well as 1/8 of an avacado for more heart healthy fats.
+ 1/4 or 1/2 a grapefruit an entire grapefruit has between 40-50 net carbs, so it's better to portion it out throughout the day. studies show there is a special ingredient in grapefruit that supresses appetite, if eaten with a meal. i just eat grapefruit because i love the taste of it so much but dont eat it all at once so as not to have a carb overload.
4pm: another 250-300 calories from 11am choices, you need some
energy before you work out! (preferably the sandwhich, protein bar
or shake. stuff that is filling and will digest easily.)
Also take a super Vitamin-B Complex supplement for added energy
(helps to convert food into energy.)
6:00 PM : 45 min of cardio
by eating less more often your body may get hungry during this time,
take a shake/protein bar with you to the gym if you need it. this is
usually the only time i eat shakes/protein bars, only if needed. it's
better to have them with you than not.
8:00 PM : Turkey Sandwich on whole wheat, or Tuna
on whole wheat
here's where you try and cut down your carbs, at the end of the day since your body's metabolism slows down at the end of the day. Instead of bread eat a salad with baby spinach/kale/chard and or mixed field greens, or make a lettuce wrap from red leaf lettuce incorporating different veggies from shredded broccolli crown, shredded carrot, celery, red cabbage, bell peppers, steamed green beans or squash (low cal/carb & high fiber) with your meat of choice of tuna/salmon/chicken. or even try (extra firm) tofu- you can slice them up and bake them to make super crispy low-fat/protein rich "tofu-tons" (seasoned with garlic powder, salt/pepper- sometimes i slice up and bake a whole package and store them in baggies as snacks- good source of protein, 0 carbs, low-fat, and heart healthy soy isoflavonoids) these as well as the other meats can be used in a low carb wrap instead of bread. 2-3 cups of salad greens and veggies yield much less net carbs than 2 slices of bread. keep your simple carbs earlier in the day and the complex carbs at night. Start buying raw salmon from the deli and season with lemon juice and whatever spices you want and bake it for like 10 minutes, eaten with steamed veggies. or, you can make it, and store it in the fridge to chill for lunch the next day too served on top of a salad. To ensure you eat your veggies throughout the day/week, try to pre-wash and chop and store your brocolli, carrots, celery, red cabbage, peppers, that way you can quickly throw them in a salad/wrap/sandwich and not have to hassle with the preparation each time you make a meal. You can also veggies sticks into ziplock bags so you know you will eat them. By the way Fiber One cereal is also a great alternative to croutons on a salad. (I have a few low fat/low carb salad recipes i made up if you want me to give to you.)
...in the end this should add up between a total of 1400-1800 calories by the end of the day.
Just as easily your body can be addicted to high fat/fried junk food, once you convert to more natural (slightly bland at first) high fiber, high grain, veggies/ fruits/soy the more your body will adapt to and eventually crave these foods. my body craves raw veggies all the time and i don't feel right without it. If i eat something too oily (cooked oils that is, not like olive oil on a salad) or fried it actually makes me feel sick to my stomach. anyway i hope my suggestions have helped you!
~nina
ps- other great veggie/fruits to incorporate in the diet:
asparagus, green beans, kiwi (more vitamin c than oranges!), pears, berries of all kinds, persimmon, legumes: red or black beans...
pss- scallions, cilantro and lime compliment each other quite well in a wrap (or in a southwestern salad with salsa, beans, corn and heart healthy avacado.)
Healthful dieting tips Part II
--------------------------------------------------------------------------
(Italasized are what she usually eats...my response is below)
...how is this eating healthy?...there are no vegetables or fruit or fiber! The recommended daily amt of fiber is between 25-30g. I eat 40-50g.
8:00 AM : 1 egg and 2 turkey sausage links
-cut out the fatty sausage links!...or
try switching to Morning Star Farms
soylinks, less fat/more fiber. incorporate
some type of carbs, Fiber One cereal
for ex.[/B] which prolly has less carbs than
the bread you're eating. try going for 300-
400 calories.
11am: 200-300 calories:
peanut butter & jelly sandwich
try low carb peanut butter & l.c. or reduced sugar jam
OR
1/4 cup nuts (170-250 calories) along with
brocolli, carrots & celery sticks (low cal/carb)
OR
a 200 cal protein bar & asian pear.
OR
60cal low carb/low calorie yogurt (5g protein)
1/2 grapefruit, OR kiwi (both <50 cal), and
20 almonds (85 calories)= totaling 200cal.
OR
SlimFast low carb shake (canned)= 200cal,
2 net carbs, or the Keto Slim LC. Shake
2pm : 2 turkey hot dogs on whole wheat bread
hot dogs are really not that healthy.
switch to a low fat deli meat.
If you like to eat a sandwich switch to
a higher fiber/grainier low carb/cal
bread, with 4-5 slices of deli meat, or
canned tuna/salmon/chicken. eat more
fish especially salmon it has hearthy
healthy essential omega fatty oils.
add some spinach/chard or kale in your
sandwiches for added nutrients and
fiber, as well as 1/8 of an avacado for more heart healthy fats.
+ 1/4 or 1/2 a grapefruit an entire grapefruit has between 40-50 net carbs, so it's better to portion it out throughout the day. studies show there is a special ingredient in grapefruit that supresses appetite, if eaten with a meal. i just eat grapefruit because i love the taste of it so much but dont eat it all at once so as not to have a carb overload.
4pm: another 250-300 calories from 11am choices, you need some
energy before you work out! (preferably the sandwhich, protein bar
or shake. stuff that is filling and will digest easily.)
Also take a super Vitamin-B Complex supplement for added energy
(helps to convert food into energy.)
6:00 PM : 45 min of cardio
by eating less more often your body may get hungry during this time,
take a shake/protein bar with you to the gym if you need it. this is
usually the only time i eat shakes/protein bars, only if needed. it's
better to have them with you than not.
8:00 PM : Turkey Sandwich on whole wheat, or Tuna
on whole wheat
here's where you try and cut down your carbs, at the end of the day since your body's metabolism slows down at the end of the day. Instead of bread eat a salad with baby spinach/kale/chard and or mixed field greens, or make a lettuce wrap from red leaf lettuce incorporating different veggies from shredded broccolli crown, shredded carrot, celery, red cabbage, bell peppers, steamed green beans or squash (low cal/carb & high fiber) with your meat of choice of tuna/salmon/chicken. or even try (extra firm) tofu- you can slice them up and bake them to make super crispy low-fat/protein rich "tofu-tons" (seasoned with garlic powder, salt/pepper- sometimes i slice up and bake a whole package and store them in baggies as snacks- good source of protein, 0 carbs, low-fat, and heart healthy soy isoflavonoids) these as well as the other meats can be used in a low carb wrap instead of bread. 2-3 cups of salad greens and veggies yield much less net carbs than 2 slices of bread. keep your simple carbs earlier in the day and the complex carbs at night. Start buying raw salmon from the deli and season with lemon juice and whatever spices you want and bake it for like 10 minutes, eaten with steamed veggies. or, you can make it, and store it in the fridge to chill for lunch the next day too served on top of a salad. To ensure you eat your veggies throughout the day/week, try to pre-wash and chop and store your brocolli, carrots, celery, red cabbage, peppers, that way you can quickly throw them in a salad/wrap/sandwich and not have to hassle with the preparation each time you make a meal. You can also veggies sticks into ziplock bags so you know you will eat them. By the way Fiber One cereal is also a great alternative to croutons on a salad. (I have a few low fat/low carb salad recipes i made up if you want me to give to you.)
...in the end this should add up between a total of 1400-1800 calories by the end of the day.
Just as easily your body can be addicted to high fat/fried junk food, once you convert to more natural (slightly bland at first) high fiber, high grain, veggies/ fruits/soy the more your body will adapt to and eventually crave these foods. my body craves raw veggies all the time and i don't feel right without it. If i eat something too oily (cooked oils that is, not like olive oil on a salad) or fried it actually makes me feel sick to my stomach. anyway i hope my suggestions have helped you!
~nina
ps- other great veggie/fruits to incorporate in the diet:
asparagus, green beans, kiwi (more vitamin c than oranges!), pears, berries of all kinds, persimmon, legumes: red or black beans...
pss- scallions, cilantro and lime compliment each other quite well in a wrap (or in a southwestern salad with salsa, beans, corn and heart healthy avacado.)