What's a good weight loss diet for a guy who likes chicken, rice, meat and...

B

bigvito

New member
I wanna lose 20kg over 6 months. I thought staying around 1700 cals a day would help, but that was on a rice heavy diet, which apparently is no good. It's not taking weight off me, that's for sure.
I've done diets in the past that got off 10kg in ten days, but of course it came back over time. This time around, I wanna try a diet that lasts me a lifetime.
I wanna go from 100 to 80. That's just within my BMI.
I don't like standing in the kitchen, so something easy to make would be nice. Nowadays, I'm having four rice meals a day and it is little food and little calories but it is not helping. I'm also a student, so cheap food only please.

Any advice would be sweet, I've thought about changing over to steak and maybe some other stuff.

But no diets where I have to cook 2 hrs a day please!
Thanks! :sifone:
 
I know a good diet. this diet is of the model. The first three days, eat only cooked rice in water, without any spices and salt. The next three days, eating only chicken breasts boiled only the water without spices and salt. The last three days, eat only apples. Following such a diet 5kg weight loss guarantee. The stomach shrinks, it is easy to maintain these weights
 
Alan said:
I know a good diet. this diet is of the model. The first three days, eat only cooked rice in water, without any spices and salt. The next three days, eating only chicken breasts boiled only the water without spices and salt. The last three days, eat only apples. Following such a diet 5kg weight loss guarantee. The stomach shrinks, it is easy to maintain these weights
Click to expand...

I apologize for the harsh language but from a health perspective and a "last me a lifetime" perspective this is just utter rubbish. It is based on an argument form authority fallacy and it is well... bad advice.

Now onto something more constructive.

Whether you get your calories from rice, kinder maxi kings or raw potatoes it is still a matter of calories in < calories out if you want to loose weight, it is ofcourse more complicated that that but, in essence if you're not loosing weight on a 1700 calorie diet you are either underestimating how many calories you eat or using less than 1700 calories a day.

From there you either up your calorie usage or down your calorie intake, excercise is always a plus health wise so that's one place to go.

Another thing is that.. while rice isn't per se (as far as I know) unhealthy you need to get proteines, fatty acids and a lot of micro nutrients to stay healthy and to avoid screwing your body over in a way that makes your metabolism go all wack. So ... instead of just eating rice which will in the long run seeeriously make you sick, Go for chicken and veggies too. Frozen veggies will average around 20-35 calories / 100g for bags of like.. wok mix and whatever they call them, chicken is around 135 calories / 100g for lean skinless chicken meat.. .this means that you could eat.. around.. 1kg of veggies, 150g chicken and still have room for plenty rice :) (rice is, as far as I remember, around 350-400 calories / 100g dry rice) so... yeah..

for ease-of-making simply put a pan on the stove, add chicken (or whatever meat), when fried add frozen veggies, mix, put on top of rice, done.

generally I find that anything that is basically just mixing everything up makes for easy fast cooking.

Anyways.. just some thoughts. I'm sure folks with more coherent advice will be along shortly.
 
I appreciate the good replies. I have ditched the rice thing, I think rice ought not to be part of a weight losing diet. What I'm leaning towards this time is a three day system, 1+2 are chicken and vegetable wok chinese style in a mix, which is very good and also nutritious, I'll try just a lil chicken for breakfast these two days. These two days are most thin. Probably 500 calorie days. Nutritious though.
Day three is eat whatever I like day. So far (ive only done this for six days) that day has been frozen pizza with lotsa cheese and roni, with some pop, cake and tater chips with that there chicken for breakfast as usual. ie JUNK day. That stuff adds up to 3500-4k calories and is heavy. But I'm not gonna want to do that next time, as that food made my stomach a lil sick and was not comfortable at all. It is still important to fill my belly on these third days however, or I wont be able to stick to it. Remember, before this, I ate junk every day so it is nice progress, 66% better in a way. My tolerance for crud food has lowered, so in future, my junk day might come close to 3000 calories of not too bad food. But I will have to wait to see where this takes me in the long run, I just want to wear some of my clothes again. I was once at 78.8... what a nice time that was. I hope that this trickery with highs and lows in food intake will keep my body off balance, and keep that burn going. As it must have been on a low earlier. Time and research will tell. Thanks again.
 
I'd be careful with the 500 calorie days. You risk losing muscle if you don't get enough protein - and you probably want to get 150g of protein in a day.There is the idea of a Protein Sparing Modified Fast (PSMF). The idea is to eat nothing but lean protein, fibrous low cal veggies, and your fat intake coming from Fish Oil pills.

I know of people who do several days on this, and then have a 'free' day. However, they usually add the pizza and other things to the base amount of protein and still get the fibrous veggies & fish oil.

This isn't my field of expertise though, so I'd do more research on it if I were you. Just as an example though, the Rapid Fat Loss Handbook by Lyle McDonald suggests a plan where you may only be eating 600-750 calories a day, but you get two 'free' meals a week where you can have your pizza.

Another site has a plan for intermittent fasting - that I'm less familiar with but might also be appealing.

Keep in mind, if you're a little more sensible on 'junk day' or keep it to just one meal of extra stuff you can eat more on all the rest of the days and still lose the same amount of weight without thinking "I can NEVER have pizza again!"

Lifting weights twice a week can also help you maintain your muscle - something I wish I'd known before I started losing weight!
 
Oh, also egg white omelets are a good alternative meal to chicken & veggies. You can just throw the veggies in the omelet instead of stir frying. Fat Free cheese - although not the best tasting - can also work.
 
500 a day is WAY too low. Don't look for the quick fix and don't hurt yourself. You need to go slow and steady. Instead of starve, starve,starve, cheat...why not find things to eat you can eat all the time. This is a long term change in your life if you want to keep it off.

You want to lose 44ish pounds in 6 months. That is roughly 24 weeks so yeah, 1-2 pounds a week is very doable. Just use a calorie calculator to figure roughly how many calories a day you need and remove between 500 to 1000 calories a day. I think you are making it harder than it needs to be :)
 
Diets really don't work in the long run.

Here's my perspective on this, which is coming from a 41 yr old male that has worked out since age 14. I have been able to keep my weight in check my whole life. I have gone around fifteen pounds overweight at times. Fifteen pounds meaning that when I lose that weight, I have pretty decent abs showing. Whenever I am lifting heavier and getting a little busy with work, I tend to eat more. I am always able to lose the weight over a 12 week period, trying to go for around 1-2 lbs a week.

500 calorie days are just too low and it isn't something that you are going to keep doing in the long run, but what diet will you stick with? Probably none, that's why there is a new one invented every other day! Even at over 40 years old, I have found that the best way to keep my calories down, is to fast intermittently. I usually eat whatever I normally do, don't pay much attention to counting calories, and just fast from dinnertime one day until the following dinner. This way, I am still eating everyday and after the fast is over, I can eat whatever I want. I do this twice a week and have done it for very long periods of time.

It is more of a lifestyle now, rather than a diet. If you do any research about intermittent fasting, you will see just how healthy it actually is. Watch what you read though, there are some people that take it to the extremes and fast every day until dinner. This would be too much for me and I would wither away to nothing. See what you think, just letting you know what has worked for me.
 
Interesting replies, I thank you.
Actually my routine isn't that hard to keep.
day 1 avg 500 cal
day 2 avg 500 cal
day 3 avg 3500 cal
1+2 are chicken, vegetables and today I tried a local dish which consists of cod and some bacon (plus macaroni) , I don't think there is an english word for this.

Day 3 is junk food.

I do feel withdrawal effects on 1 and 2, and those days suck but I am torn between two things: How awesome it is to eat what I want and the bad and guilty feeling many overeaters get after eating. It may sound weird, but while I enjoy eating lots of good food I don't like the bloated feeling that comes with it.

I feel some positive effects. I can't eat as much food anymore.

Keep in mind, if you're a little more sensible on 'junk day' or keep it to just one meal of extra stuff you can eat more on all the rest of the days and still lose the same amount of weight without thinking "I can NEVER have pizza again!"

If I were able to be sensible, I'd just knock it off and have 2000 cals a day of healthy food! My instincts for fatty foods developed over millions of years is stronger than my sense:waving: I can't understand why not everyone is overweight. But lots of people are, coming up to a good 50% or something soon, I hear.
 
Yeah, you have to work at adjusting that taste for fatty and salty. Part of that is genetic, being drawn to foods with the most calories and salt that we need to live.

I would still look at doing it differently. We discussed in another forum about the ills of cheat days. It is real easy to screw up the good you have done in that day if you aren't careful.

Right now you are doing 4500 over three days. Going by the 'minimum' doctors tend to say of 1500 for men, you are meeting that exactly. Then you cheat on a day that could make that average much higher.

Instead, let me suggest something to you..

Day 1: 1700
Day 2: 1700
Day 3: 1700
Day 4: 2000

Instead of focusing on low low HIGH HIGH low low..try for something more level. I think you will find that the withdrawal of calorie reduction isn't so sharp. It also gets you more into a healthy eating habit. Don't do a cheat day, do cheat moments.
 
Just because your calories are low doesn't mean you're going to be getting healthy though, often times it's just the opposite if you're not careful..you have to be sure to get all the vitamins and stuff your body needs (I recommend you get some multivitamins, they won't replace good eating habits but will help). Why not try doing 1500-1700 calories a day of a good diet, and then saving one day a week where you can eat junk food? You could weigh 60kg and still lose weight doing that.

No need to cut out rice either if you really don't want to, if something is making you fat it's not the rice, it's the junk food. Why not compromise and have brown rice? Good stuff
 
Today I weighed in at 98 kg which is a 1kg reduction in three days. So I will therefore stick to this, needs at least one more week to determine the effectiveness.
 
2.2 pounds in 3 days is great. Congrats..we will see what happens during the week. I do hope for your continued success.
 
Yes, approximately 2.2 libra is not bad. I just got thru junk food day today, which was darn stressful. I am looking forward to a couple of days of low cal. Feels loads better.
 
today 97.5 kilo this d1et works! And I recommend it, e@t whatever you want every third day is great. Easy to overcome the first two days.:driving:
 
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