Weight Loss Diet?

[Stradlater]

I was wondering if anyone would be so kind as to post their daily diet (exact foods), that would facilitate fat loss/weight loss.

I am looking for something that would be easy to impliment - that is not a lot of preparation time. Between work, family and jiu-jitsu I don't have the time to spend an hour cooking a meal.

Thanks.

 

[Clint07]

The key to reducing your prep time is cooking as much shit as possible on the weekend. Things like on Sundays go to the market and get all the food you need for the week and then go ahead and cut/cook all of it that you can.

The basic outline of a the diet I'm using is: eat every 3 hours and get a protein & veggie at each and save carbs for morning and post workout. Check out my food log for exactly what I'm eating, but as long as you follow that basic plan and then adjust it to your calorie bur you will lose weight.

 

[caudill23]

6 oz of lean meat, chicken/fish etc
1 cup fiber carbs Green Beans, Broccoli
1/2 cup of starch carbs Corn or Rice

Eat every 2 1/2 - 3 hours so that your body doesn't have to go long periods of time w/out food, that way it wont store fat.
Get some protein bars to eat for the meals you dont have time cook or warmup, if you follow Clint07's advice of cooking alot at once(which is what I do).

You can mix other things in, and adjust the amounts accordingly. If you lose weight too fast up the portions of starchy carbs, if its too slow go down to 1/3 cup.

 

[Stradlater]

Cool, thanks guys. Some obvious stuff in there I never even thought of.

 

[Tayski]

When I competed and needed to make a weight limit, what worked best for me to lose weight fast while keeping fit and strong was to stick to a diet full of real natural ingredients and whole foods that you can find in nature (it's the basis theory behind the paleo diet) and avoid any processed / transformed foods, added sugar, alcohol, wheat flour products etc.

So essentially meat (and in particular poultry), fish, nuts, fruits, vegetables, legumes, etc. That I'd buy and then cook together. Just avoid anything processed and ready meals.

Trust me if you follow that and keep training you will be melting. If you feel hungry between meals just have some nuts (without added salt or other stuff on them) or some banana or something.

 

[WDSTK]

I only watch the type of food I eayt somewhat. Often I eat crap but I still lose weight if I control the portions I eat which is easy to determine. The program I use does track how good my choices are. May be more trouble than it is worth for you, but only thing that worked for me. I use a free powerful program called Diet Power that calculates you basic metabolism rate (BMR) and the calorie budget you have to meet your set goals. which you can set goals, date and weight you want to be at, diets etc and has an extensive food and exercise database which you can add or customize. It rates your diet by a score and you can see how much fat, carbs, etc you eat in a day. You can also go with popular diets like low sugar or Atikins. It can track several other variables beside weight like blood sugar or blood pressure. The program rates food based on that diet and if you get too much of something like sodium,, it lowers your score. It maintains a database of the best recent foods that you can pick. Also tracks water intake. I basically log in the food I am going to eat the evening before and follow the diet. My dietician said to go with a 1850 cal diet and do not log in exercise. Takes about 5 minutes of my time to log in the food as the program lists your favorites which is the food and the portion you normally eat. They say the best diet you will stick too is where you loose 1 to 1.5 lbs a week. Not logging the exercise gets me to 2 lbs a week. Lost 40 lbs so far. Anyway many balk at counting calories. You do need a food scale (cheap on Amazon) and a measuring cup. Tracking my water and clearing up my urine and limiting my carbs (I have diabetes) has been one of the best health benefits I get from DietPower. At resturants, I sometimes weigh stuff but mostly get a doggy bag and halve my meal before I eat it.

One lb of fat is 3500 calories and you loose weight if your calories burned is more than your intake. So for 1 lb a week weight loss, you need to take in 500 calories less than your BMR.

http://www.dietpower.com/ar ticles/download.html

 

[Volador]

TS would’ve definitely appreciated all this advice 18 years ago when he started this thread.

 

[ChessJitsu]

What I do = Try to get 2 servings of fruits and 2 servings of vegetables per day, 1 serving of nuts, 1 serving of seeds, enough animal protein to get the vitamins you need from that.

When you aim to get 2 servings of fruits and 2 servings of vegetables you naturally consume less calories throughout the day because they fill your stomach up and they're part of a balanced diet.

Don't like vegetables? When you mix them into omelets or spaghetti they're delicious.

You can eat the fruits raw or put them in smoothies or put them into oat meal.

Pair nuts with fruits to feel full and seeds (hemp, chia) just make you feel good.

 

[Foppa21]

TS would’ve definitely appreciated all this advice 18 years ago when he started this thread.

We need a update... Did they make weight?

 

[Possum Jenkins]

TS would’ve definitely appreciated all this advice 18 years ago when he started this thread.

You can tell it's old because one dude suggests the ol' eating every 2-3 hours so the body won't store fat.

Now we know that's bullshit.

 

[Foppa21]

You can tell it's old because one dude suggests the ol' eating every 2-3 hours so the body won't store fat.

Now we know that's bullshit.

Wait what? What do we do now? Semi legit question. I was somehow dragged into here randomly too and very rarely lurk this forum

 

[Possum Jenkins]

Wait what? What do we do now? Semi legit question. I was somehow dragged into here randomly too and very rarely lurk this forum

Intermittent fasting, my friend

Intermittent Fasting: What is it, and how does it work?

Intermittent fasting involves switching between fasting and eating on a regular schedule. This type of fasting could manage your weight or even some forms of disease through these safe practices.

www.hopkinsmedicine.org

Even if you don't "officially" do it, the idea that going hours without eating is harmful is 1,000% bullshit.

 

[stevenandrew]

I only watch the type of food I eayt somewhat. Often I eat crap but I still lose weight if I control the portions I eat which is easy to determine. The program I use does track how good my choices are. May be more trouble than it is worth for you, but only thing that worked for me. I use a free powerful program called Diet Power that calculates you basic metabolism rate (BMR) and the calorie budget you have to meet your set goals. which you can set goals, date and weight you want to be at, diets etc and has an extensive food and exercise database which you can add or customize. It rates your diet by a score and you can see how much fat, carbs, etc you eat in a day. You can also go with popular diets like low sugar or Atikins. It can track several other variables beside weight like blood sugar or blood pressure. The program rates food based on that diet and if you get too much of something like sodium,, it lowers your score. It maintains a database of the best recent foods that you can pick. Also tracks water intake. I basically log in the food I am going to eat the evening before and follow the diet. My dietician said to go with a 1850 cal diet and do not log in exercise. Takes about 5 minutes of my time to log in the food as the program lists your favorites which is the food and the portion you normally eat. They say the best diet you will stick too is where you loose 1 to 1.5 lbs a week. Not logging the exercise gets me to 2 lbs a week. Lost 40 lbs so far. Anyway many balk at counting calories. You do need a food scale (cheap on Amazon) and a measuring cup. Tracking my water and clearing up my urine and limiting my carbs (I have diabetes) has been one of the best health benefits I get from DietPower. At resturants, I sometimes weigh stuff but mostly get a doggy bag and halve my meal before I eat it.
check https://virbuinc.com/collections/prepaid-phones-and-tablets
One lb of fat is 3500 calories and you loose weight if your calories burned is more than your intake. So for 1 lb a week weight loss, you need to take in 500 calories less than your BMR.

Daily Diet Plan​

Breakfast:

• Overnight oats with almond milk, chia seeds, and a banana.

Snack:

• Greek yogurt with berries.

Lunch:

• Grilled chicken salad with mixed greens and avocado.

Snack:

• Carrot sticks with hummus.

Dinner:

• Stir-fried chicken or tofu with mixed veggies and quinoa.

Snack:

• A piece of fruit or a small handful of nuts.

This plan is quick and easy to prepare!