irishprincess

ok so i am trying to get my work out routine down with cardio and lifting but i need pointers on my diet. I have been told lots of protein, low carbs and sugar, many small meals. I have done some research but are there any many points i should really be aware of and focus on to build up on. i have never been a fan of dieting. I am a person that when told No you can eat this ..i will. haha So for this newbie, diet is hard!
One of my main problems is i don't really eat. i will eat basically one meal a day lately. i know this is not good at all!!! I get really tired and i know this is partly due to this.

So if anyone can give me some extra guidelines to start out on i would really appreciate it!!!! Thanks

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Jayhawkk

Stay away from processed flours(enriched) when buying breads and such. Look for stone ground types of wheat. Fructose syrups and the like ending on -ose should be used sparingly. Slower digesting carbs are usually the way to go unless you're eating/drinking near or during a workout and need quick energy. Eat throughout the day and if you can't find time to prepare foods ahead of time try and at least being some snackable vegis/fruits etc.

Don't cut out fats just the unhealthy ones. Nuts and oils can be great attentions to meals. Everything in moderation and make sure to look at the entire macro content and ingrediant profiles. If it looks good but is packed in sodium you may want to see if there's a better choice. retaining water while dieting can screw with your head. Because you're going to be eating more expect to be full and weigh more for the first few weeks until your body adjusts.

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Midnight_Lifter

I think you are well on your way to understanding some of the basics --

• eat several (5-7) smaller meals per day
• low(er) GI carbs (most before the late evening)
• high(er) protein
• etc

...

Where the magic comes in is being able to stick with a plan long enough to be able to hear how your body is reacting to it before changing things around too much.
You will usually have some results (or at least effects!) from your 'new diet' the first week or two that would not be long term -- such as IMMEDIATE weight loss in the form of water loss, for example.
After a couple of weeks, you can begin tweaking things slightly -- or not at all until a month later.

You are sure to get great responses from members here. In order to help us out, maybe you can post some specifics so we can get more specific with our suggestions.

And, if you are serious about getting serious, you can always engage Michael Elias to put a plan together for you to reach your goals. Several IM members have done that (myself included) and will tell you it's phenomenal what he can put together based on your goals and food preferences.
All the number crunching and stuff around counting calories, protein requirements, the overall macros of your diet as well as the specifics per meal and per day are things he deals with and you get a plan to follow.

I recently turned mine into a checklist to idiot proof it for me. (So at least I know when I'm being an idiot and not following the plan... lol...)

You'll get a lot of help from other members in the next few days I'm sure...

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Oldrookie

I've mentioned this on here before, but I really believe that the body-for-life program is very effective for those who are trying to alter their eating habits. It incorporates a "cheat day" which I found very helpful. It took me many years to get to the point that I was willing to give up ice cream and pizza for 4 months.

If you are interested check out their website. I believe it is just bodyforlife.com

Obviously, like everything they sell books and other things, but I think they give the basic nutrition information on the website.

I don't think this is as strict as you would need to be for a serious bodybuilding or physique contest, but as a stepping stone towards a more strict diet I believe it could be helpful.

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Ikaika

There are a few things that I always have to remind myself of.

Micromanage your daily intake
- divide your total macronutrient intake goals into 6 meals
- plan on a meal by meal basis; don't try to just make it to your totals for the day. If your meals are the right size, your totals for the day will be right too.

Don't buy cheat foods when you go grocery shopping
- having cheat foods(chips, soda, candy, etc) in your pantry just makes it that much easier to break away from your diet. You can't eat what you don't have!
- try getting healthier alternatives to your normal snacks: raw nuts(you can roast them yourself), light yogurt, fresh fruit and veggies

Find nutritional info for the places you like to eat
- dieting doesn't mean you can't eat out; you just have to figure out what places have stuff that you can eat without blowing your diet.
- you'll find that a lot of things you thought were "healthy" are actually loaded with calories; Qdoba and Chipotle come to mind. A regular burrito there is over 1000 calories!
- my personal favorites include Lion's Choice and Arby's(both are roast beef sandwich places). Not a lot of fat, lots of protein, and you can order wheat buns to get some slower digesting carbs.

Hope this helps, good luck with your new lifestyle!

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romanaz

I was going to type up a post, but it seems everything I was going to type was covered.

listen to these guys, they know whats up

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Ikaika

Oh yeah...don't let Skel talk your ear off about his super-duper low carb stuff. Low carb suits his purposes very well, but when you're just starting out I think a balanced diet is a good choice.

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irishprincess

oh thank god!! i am gonna make sure he sees this one. i love my carbs.. i dont know how he does the whole no carb thing! I can do moderation no problem but i need my carbs still ..

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MacTech

I agree with this. Balance them out, find out what works best.

Eat carbs early in the day, eat often and clean. Cheat once a week to keep your desires for food at bay. Don't be afraid of good fats.

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skelooth

I could not agree more.

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Simpy

Also, you're less likely to cheat when the foods you are eating taste good. Don't be afraid to season your food.

Ikaika

Agreed. I've found that nothing works better than some good chili sauce or chopped hot peppers.

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skelooth

She doesn't like spicy food I don't understand how anyone can survive w/o consuming a minimum of 1 fluid ounce of Frank's Red Hot per day.

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Trick D

Good info... Listen to the above people.

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A.FreeRadical

There are good carbs and bad carbs.

Bad carbs are high glycemic (This means they metabolize quickly. Quickly means high blood sugar from the insulin response.) These high glycemic carbs are all sugars and some starches (white potatoes, white rice, pasta and refined flours like in white bread. Of course, donuts, ice cream and most junk foods fit into this category.)

Good carbs are low glycemic (These metabolize slowly and don't cause your blood sugar to rise from an insulin response.) Typical low glycemic carbs are whole grain (no white flour) breads, oatmeal, quinoa, most all green veggies, cauliflower, carrots, sweet potatoes, whole wheat pasta, celery, brown rice, most beans, to name a few.

It is best to avoid the bad carbs. These cause an insulin spike and a rise in blood sugar which is followed by a fall in blood sugar which will leave you feeling hungry again. (Think of what happend the last time you used a candy bar to satisfy your hunger. You probably felt tired and were hungry again 30 minutes later.)

If you have to eat some bad carbs, these can be eaten as a small portion of a meal that contains a large portion of healthy foods (protein, good fats and good carbs). This is because when these bad carbs are deluted along with good nutrients the digestion will not be high glycemic.

If you are really serious about health and weigh loss now and maintenance later, the best thing to is just change your lifestyle (not "do a diet") and only eat good carbs and good fats (olive oil, nuts, peanuts, fish oil, etc.) along with lean protein sources.

Of course, eating healthy should be accompanied with physical activity.

Good luck.


*

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irishprincess

Thank you everyone for the advise i appreciate it!!!!

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Nikonguy

irishprincess,

Thank you for asking these questions. For some of us guys asking for nutritional help is like asking for directions. You've helped multitudes of fat azz guys get on their way to being better looking citizens...well, at least this one. You get extra community service points!

Also, read dbflgirl's sticky at the top of the Fat Loss thread.

DJSTARER