So i'm new to this whole dieting thing, I want to get some muscle definition and to lose weight. I have no clue where to start with planning my meals. Does anyone want to share their diet/ways i can plan mines?
What is your diet?
- Thread starter 2girls1cup
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I read through that already. I asked for diet plans, that doesn't really answer my question about how i can plan my diet. It just tells me how many calories I should be consuming on a daily basis. Thanks anyways
Mmm found this. http://training.fitness.com/weight-loss/fat-loss-troubleshoot-guide-19721.html
Can anyone give me an example meal plan? I understand it for the most part but I want to make sure i do this as right as possible
Can anyone give me an example meal plan? I understand it for the most part but I want to make sure i do this as right as possible
Welcome to the forum...cute name!
You've got the desire, will and intent...but you need some education behind it. Your project to lose weight and get fit will change your life...so it only makes sense that you should approach this in a serious manner...as such, some research & knowledge. I'd highly suggest the following books:
ULTRA-METABOLISM by Mark Hyman, M.D.
YOU ON A DIET by Michael Roizen & Mehmet Oz, M.D.
SOUTH BEACH HEART PROGRAM by Arthur Agatston....it will scare the crap out of you by making you realize just how horrible being over-weight and eating bad is for your heart. A must-read for any yid.
In general:
1) Read the books, learn about diet & exercise OR get a counselor who does
2) Start eating well-balanced, healthy meals....about 4-5 per day and 1,600 per day sound fine. Learn about food; it's not all the same!
3) At least 3x per week get a good hour of cardio
4) Do some weight-training 2-3x per week
5) The key to losing weight is calorie-deficit....eat less then you need
6) Move more, eat less...and eat smart
Don't diet harder, diet SMARTER....
As for your question, a typical diet plan is 4-5 meals a day (3 larger meals, 2 "snacks") of food that is healthy. Nothing fried, no sugar, whole-foods, easy on the carbs/fats....etc.
Basically...imagine a summer camp with a panty full of ALL sorts of food. Now, pretend the kids get to eat half of everything in there....whatever they don't eat: that's what you can have on your diet!
You've got the desire, will and intent...but you need some education behind it. Your project to lose weight and get fit will change your life...so it only makes sense that you should approach this in a serious manner...as such, some research & knowledge. I'd highly suggest the following books:
ULTRA-METABOLISM by Mark Hyman, M.D.
YOU ON A DIET by Michael Roizen & Mehmet Oz, M.D.
SOUTH BEACH HEART PROGRAM by Arthur Agatston....it will scare the crap out of you by making you realize just how horrible being over-weight and eating bad is for your heart. A must-read for any yid.
In general:
1) Read the books, learn about diet & exercise OR get a counselor who does
2) Start eating well-balanced, healthy meals....about 4-5 per day and 1,600 per day sound fine. Learn about food; it's not all the same!
3) At least 3x per week get a good hour of cardio
4) Do some weight-training 2-3x per week
5) The key to losing weight is calorie-deficit....eat less then you need
6) Move more, eat less...and eat smart
Don't diet harder, diet SMARTER....
As for your question, a typical diet plan is 4-5 meals a day (3 larger meals, 2 "snacks") of food that is healthy. Nothing fried, no sugar, whole-foods, easy on the carbs/fats....etc.
Basically...imagine a summer camp with a panty full of ALL sorts of food. Now, pretend the kids get to eat half of everything in there....whatever they don't eat: that's what you can have on your diet!
Thanks guys, and I've been looking around. 6 mini meals seems to be the ideal thing to do. Is there something particular i should be taking in during meals other then protien? I read some post about eating carbs at a certain time and not eating it at other times for specific reasons.
yeah actually macronutrient timing can be MORE important than a cutting calories, after a workout your body depending on the intensity, (ussually anarobic activities have longer lasting affects) go through a period of time of post-oxygen consumption. because of this any carbs converted into glycogen get used by your body so eating your carbs within 2 or 3 meals after your workout is the best time to get carbs (along with when you first wake up), protien obviously you should get any time and fat should be limited to times when you are resting. Also in the morning when you first wake up a high fiber cereal with protien is good to kickstart your metabolism and rebuild muscle lost from sleep. Eating casien protien before bed can give your body a steady supply of protien which can help you sustain or possibly gain muscle mass during a cutting stage.
Protien rarely turns to fat, the conditions that have to be met for protien to be turned to fat are extremely difficult to achieve so to keep insulin levels in check (insulin tells your cells that your full, so by controlling it your body will induce ketosis easier) you should be eating as much protien or even more protien than carbs during fat loss stages, as well as on non workout days or rest days, should be much more protien than carbs (fat should always be about 20% unless your on a "ketogenic type diet" google ketogenic diet to understand more of it)
Protien rarely turns to fat, the conditions that have to be met for protien to be turned to fat are extremely difficult to achieve so to keep insulin levels in check (insulin tells your cells that your full, so by controlling it your body will induce ketosis easier) you should be eating as much protien or even more protien than carbs during fat loss stages, as well as on non workout days or rest days, should be much more protien than carbs (fat should always be about 20% unless your on a "ketogenic type diet" google ketogenic diet to understand more of it)
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Not sure I follow the ' rationale ' behind this protein / fat recommendation above.
What are the ' fat ' implications in your view if, for example, instead of having " as much protein or even more protein than carbs " someone had - lets' say - 50% carbs, 25% protein, 25% fat during a " fat loss stage " ?
Also, what do you base your recommendation of " fat should always be about 20% " on ?
Why " always " ?
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Is that what weight-lifters do? I've never heard of such a ridiculous idea. Orange juice, Apple juice contains REAL FRUITS and REAL NUTRIENTS. Some people go on diet and drink SLIMFAST. You appear to be very ignorent of what is happening in the real world.
I'd love to hear your explainations for why you think this way and discuss it. I heard cereals contain fibre and stuff like special-k.
Derwyddon is correct: Some cereals are loaded with sugar, High Fructose Corn Syrup (HFC), ingredients one couldnt even pronounce, and "hidden" sugars that most dont realize are sugars. Not withstanding the relatively bad ingredients, these cereals can be "somewhat" high in calories, and one can get a better bang in calories and a better choice applicable toward ones diet through being selective.
Most (not all) cereals ARE crap.
I think its rather safe to say that most would want to "refrain" from as much refined white sugar and other "forms" of sugar deemed unhealthy as much as possible.
Best wishes--->Gnutella! How are you this fine morning?
Chillen
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To add:
When dieting, I tend to like things that are "bulky" and "filling", and juice doesnt do this thing for me; however, eating a whole Grape fruit would accomplish this task. When deficiting, we also have to look for things that will "tend" to give a feeling of fullness to stave off the feeling of hunger, etc.
When dieting, I tend to like things that are "bulky" and "filling", and juice doesnt do this thing for me; however, eating a whole Grape fruit would accomplish this task. When deficiting, we also have to look for things that will "tend" to give a feeling of fullness to stave off the feeling of hunger, etc.
"Some" Kashi's are good.
I was reading the ingredients the other day, because I read that it had: "Evaporated Cane juice" "or "re-evaporated cane juice" (lol), I did a little rsearch on this "form" of sugar.
I like Fiber-One as well. Its one I consume regularly. Though, I tend to bark at the other end, for some reason ( ).
I was reading the ingredients the other day, because I read that it had: "Evaporated Cane juice" "or "re-evaporated cane juice" (lol), I did a little rsearch on this "form" of sugar.
I like Fiber-One as well. Its one I consume regularly. Though, I tend to bark at the other end, for some reason (
).What some of you are doing is to make ignorent UNIVERSAL statements. There are energy drinks, protein shakes and even the SLIMFAST approach to dieting (a shake for breakfast, a shake for lunch, then a sensible dinner). Even a cup of tea on occasion is good for you, you cannot dictate that people have water 24/7 that is rediculous.
What happens when people are put on a drip in hospital?
What happens when people are put on a drip in hospital?
There is no "dictation" here, but rather suggestions, reccomendations, and opinions, that the OP can read and make decisions from.
Energy drinks, what kind are you speaking about? Lets hope its not the kind that gives one a "boat load" of caffiene in a relatively a few ounces of drink.
I can't get over the feeling of slim fast diets (though they claim to have "so called" ingredients to curb hunger), as a diet (I personally) would feel hungry all the time, due to drinking "liquid" over 90% of the time. Sure some have lost weight on these sorts of diet; I will suggest, however there are better approaches than these "commercialized" diet remedies.
One doesnt need to buy "commercialized" diets. There is one deadly Combo: The self and the kitchen (we all have these)
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Gnutella, if one is on a drip at the hospital, I am sure there are other problems to concern themselves with rather than worry "specifically" about their contents of their diet goals, and the actions performed in this sort of enviroment are "necessary" at the time.
The OP said their goal is " to lose weight " - which in most cases involves creating some form of calorie deficit, be it from reducing your calorie intake, burning off extra calories through exercise or both.
To me, " Don't drink your calories. Get rid of juice and such. Drink more water " simply means that if you want to seek areas where you can restrict your calorie intake and seek out more " good carbs " ( i.e re GI etc. ) as the basis of your overall carb intake , then beverages are a good place to start, be they latte's, diet & non-diet sodas, juices etc. When you're trying to cut calories, juices represent " low hanging fruit " ( excuse the pun ) IMO . And. from a calorie perspective, some juices can not only be more ' calorie dense ' than others juices and other drinks, but they may lack some of the other things non fluid carbs can provide you like fiber etc. So, when faced with the choice of where to allocate your daily carbs, juices may not be the most optimal choice as part of a traditional meal plan - though they may be better suited as part of some form of pre or post training nutrition.
Actually, if you're trying to pack on calories as part of bulking / adding some weight ' diet ' - and looking for ways to boost calories - THEN natural unsweetened fruit juices can have their place IMO.
btw - I have one of those Breville juicers - use it mostly for veggies, but once in a while , I love to throw in some whole apples, oranges, pears, chunks of pinapple, etc. - the juice is amazing !