How do I eat for fat loss?

[Baby Hanma]

For 100 grams of ham, you can expect approximately 112 calories, 2.0g of fat, 0.7g of saturated fat, and 17.2g of protein.

Are you eating 100 grams of ham on that sandwich? With the bread you would be lucky to get that to around 25g of protein.

Don't get me wrong I, I love a good ham and cheese toastie, but if you want a sandwich there are better options.

Though it's probably better than what you were eating, so go for it.

So it's too little then? I need that spelled out. Sorry man. My OCD turns to overdrive when my questions are not meant to troll.

 

[maximus__]

So it's too little then? I need that spelled out. Sorry man. My OCD turns to overdrive when my questions are not meant to troll.

It's not a very nutrient dense meal for the calories you are consuming. You're burning 300-700 cals to get 25 grams of protein at best and it has no other major nutrients.

Compare it to this KFC rip off.



More protein, for similar calories. Only difference is the protein source and actually seasoning it. I picked this one because it shows how easy it is to make great takeaway style food healthy, by simply cooking at home.

Just go on a Youtube for meal prepping. You work in a gym, you have the perfect option to eat well.

You don't have to eat chicken and rice every meal. Steal some ideas online.

 

[BAM]

@Baby Hanma

some general tips -

• if you are new to dieting, get a free calorie tracker app like Fat Secret. This will help you understand what's calorie dense and what is not. These apps provide estimates and it's a quick way to measure rather than looking up individual food items through google.
• Aim for foods that have low calorie density, you can eat volume without consuming a lot of calories. These are generally vegetables. That way you can cut weight without being overly hungry.
• Don't drink your calories, get used to water (add fresh lemon for infusion), black coffee and tea.
• Measure your food so you understand quantities - scale, measuring cups, teaspoons, etc. You need to be very careful with oils, nuts, fats, peanut butter, etc. They are very calorie dense.
• Get a step tracker like Google Fit. Aim for about 10k to 15k steps per day. Easy low impact way to lose weight.
• prioritise protein if you're weightlifting. Eggs, lean meats, fish, tofu, Greek yoghurt, seafood, etc. If you're looking for efficient ways of adding protein, you can look into a whey protein isolate powder like Optimum Nutrition.
• be smart about when you eat carbs and pair carbs with protein, don't eat them by themselves.
• Try to avoid ultra processed foods and refined carbs, like pizza.
• eat a variety of berries, leafy vegetables, pulses, and fermented foods like non-pasteurised sauerkraut and kimchi. This is for your micro-nutrients and gut micro-biome (look that stuff up).
• I also recommend cutting out cheat meals, that's a slippery slope and makes it harder.
• GET YOUR SLEEP.

Grind that out and you'll probably drop between 6-12 lbs a month, depending on activity level.

 

[wufabufa]

-Prioritize protein. It keeps you feeling full, it's a shit energy substrate compared to fat/carbs so it doesn't lead to excessive weight gain, and will support your skeletal muscle while in a deficit. 0.8-1g/lb of goal body weight is a good place to start.

-Cronometer is a great app/website to log and track your food. Takes me less than 5 mins a day to plug everything in.

-A food scale is your friend. Using Cronometer you can research the caloric density of your food by weight and learn portion control from there. Again, it's simple, it only takes a few minutes.

-If you're gonna eat carbs, eat them from whole foods sources. Potatoes, yams/sweet potatoes, rice, plantains, cassava, other root vegetables, and some(not a lot) of fruit. Heavily processed stuff like breads, pasta, and french fries are trash. Avoid unless you have absolutely no other options.

-plenty of online calculators to figure out your total daily expenditure of calories. Once you feel that's dialed in, subtract 400-500 calories from that for your deficit.

-Ditch the junk as much as possible. If you have to have something from a fast food joint then it's stupid easy to get on their website and find the macro content of the item you ate.

Lack of accountability and discipline will absolutely wreck your weight loss journey. You got yourself into this position, it's up to you to get yourself out.

 

[NoSmilez]

I'm not sure if this is a serious response.

Ok stop eating like a teenage girl and move more.

 

[Baby Hanma]

So... I ate a little under 2,000 calories within the past 24 hours, and that just felt very unpleasant.

But it wasn't as bad as those days that I'd fast for 24 hours where I'd total less than a thousand calories on that day.

So umm... I keep this up for weeks and I'll steadily lose body fat?

Here is what I ate... Baked chicken thigh+leg with skin, half a pound of salad (kale, carrots, cabbage, nuts, blueberries), two ham sandwiches (sliced bread and a thick ham), four fried eggs, 2 cups of cooked white rice.

I just eat that every day for rapid fat loss? It was definitely unpleasant.

 

[Baby Hanma]

I also drank an iced berry-infusion tea in a coffee shop. But that one literally had 50 calories total. Not even worth mentioning.

 

[Ibm]

One thing I will say, do not cut out fat! Just be sure youre getting quality fats (olive oil, coconut oil).

 

[Baby Hanma]

One thing I will say, do not cut out fat! Just be sure youre getting quality fats (olive oil, coconut oil).

Oh yeah. I cook eggs in olive oil and I eat the yolks. It's fine.

 

[Baby Hanma]

Correction everyone... I actually average at a little less than 2,500 calories per day. It was more than I thought. Still. It was a little bit unpleasant.

 

[cmw43]

Correction everyone... I actually average at a little less than 2,500 calories per day. It was more than I thought. Still. It was a little bit unpleasant.

Unpleasant as in you still felt hungry?

I like having stuff I can snack on between meals that's healthy like satsuma oranges, pistachios, strawberries, packs of meat e.g. sliced turkey or beef.

I think you're lunch could be more substantial, the ham sandwiches are trash calories.

You can eat basically as much broccoli and other green veg as you want and a chicken breast is about 160 calories so you can eat that kind of food without it taking out too many calories but still being filling.

Examples:

 

[wufabufa]

Correction everyone... I actually average at a little less than 2,500 calories per day. It was more than I thought. Still. It was a little bit unpleasant.

Anything that's good doesn't come easy. You've had disordered eating for a while to grow to your current size, so it's not just about the food. It's the ritual of stuffing yourself constantly that you're going to have to navigate to be successful. Kinda the same thing with smoking. Yeah the nicotine is what your body wants, but your brain is fixated on all of the other components leading up to that first drag of the cigarette.

 

[Baby Hanma]

Anything that's good doesn't come easy. You've had disordered eating for a while to grow to your current size, so it's not just about the food. It's the ritual of stuffing yourself constantly that you're going to have to navigate to be successful. Kinda the same thing with smoking. Yeah the nicotine is what your body wants, but your brain is fixated on all of the other components leading up to that first drag of the cigarette.

Yeah you are right.

Just to give you an update though... I'm at work right now and a co-worker offered me protein donuts. I refused because I'm sticking with my diet plan. And because I actually had breakfast plus half of my lunch, resisting to eat anything here wouldnt be as unpleasant as those days where I fast for 24 hours. It's mild and tolerable.

I actually forgot to bring my second half of my lunch. lol. But it's fine.

 

[Oblivian]

Honestly, I disagree with a lot of the advice in here and believe it over-complicates things. You are eating pretty sloppy. You don't need to track calories, weigh your food, etc. at this point. Simple, common sense things will have you lose weight. Cut out the soda, focus on more meat + veggies, less processed shit, only eat until full, don't eat out of boredom. At your current weight and current diet, these simple steps should take you pretty damn far.

 

[wufabufa]

Honestly, I disagree with a lot of the advice in here and believe it over-complicates things. You are eating pretty sloppy. You don't need to track calories, weigh your food, etc. at this point. Simple, common sense things will have you lose weight. Cut out the soda, focus on more meat + veggies, less processed shit, only eat until full, don't eat out of boredom. At your current weight and current diet, these simple steps should take you pretty damn far.

Fair points. Yeah sometimes when you go all in it's a shock and burning out happens to a lot of people. Find what's sustainable and then make very intentional improvements along the way. But certainly approaching this with a plan and a little science behind it will yield quicker results. Gotta find a balance at first.

 

[Baby Hanma]

Honestly, I disagree with a lot of the advice in here and believe it over-complicates things. You are eating pretty sloppy. You don't need to track calories, weigh your food, etc. at this point. Simple, common sense things will have you lose weight. Cut out the soda, focus on more meat + veggies, less processed shit, only eat until full, don't eat out of boredom. At your current weight and current diet, these simple steps should take you pretty damn far.

Thank you. I just want to mention that I'm a nerd. Being very detailed and meticulous makes me feel special. As long as it works, I'll do it. Maybe I'm just insane. But that's fine as long as I lose the pounds.

I'm on the second day of this nutrition plan. 2/3rds of the day passed and the lack of extra food that I normally eat before this is something that I miss. But I'll get used to it I'm sure. That mild calorie deficit with its mild discomfort on a daily basis is gonna do wonders for my physique and health.

I got nothing but excitement, especially since lots of people have told me I'll likely retain all of my strength on the first thirty pounds of bodyweight that I'll lose. Maybe even fifty.

 

[Baby Hanma]

Fair points. Yeah sometimes when you go all in it's a shock and burning out happens to a lot of people. Find what's sustainable and then make very intentional improvements along the way. But certainly approaching this with a plan and a little science behind it will yield quicker results. Gotta find a balance at first.

I think what Oblivian might have failed to consider is that some people don't like too many details while some are fine with it. I mean, I'm not saying I like too many details, but I welcome and appreciate anything that I can handle. It gives me a sense of ease.

 

[wufabufa]

I think what Oblivian might have failed to consider is that some people don't like too many details while some are fine with it. I mean, I'm not saying I like too many details, but I welcome and appreciate anything that I can handle. It gives me a sense of ease.

At least with all of the good info in this thread you now have a really good reference. Maybe you're not ready for all of it all at once, but as you dial things in and get into a routine you'll for sure be able to implement a lot of what's been said here.

 

[wufabufa]

I bet Buday has a mean truffle-shuffle.

 

[Baby Hanma]

At least with all of the good info in this thread you now have a really good reference. Maybe you're not ready for all of it all at once, but as you dial things in and get into a routine you'll for sure be able to implement a lot of what's been said here.

A lot of things are second nature to me.

When I do my squats, the main thing that I pay attention to is the upright posture. Everything else is automatic at this point. Braced abs, knees pushed out, controlled descent, hands pulled in... And a few other cues.

It's the same with "nutrition maxing". I can figure out which stuff to focus on. And right now, it's putting down the fork without skipping important meals, focusing on quality calories and getting rid of simple sugars other than the fructose from fruit.

And eating more protein. But that one is obvious.