Recommend me a straightforward diet?

[Pebbles167]

Hi all

Looking for opinions of a fairly easy to follow diet to shed a bit of poundage from xmas. It'll be combined with a few 2 - 5 mile runs each week.

Im 5'10" and weigh 73kg (11.5 st) so dont need to shift much. Ideally I'd want something i can stick with long term that isn't gimmicky with high demands, my previous efforts with keto diets kicked off my binge eating, bulimia and anorexia, so none of that again preferably!

Cheers

[Challo]

Pebbles167 said:

Hi all

Looking for opinions of a fairly easy to follow diet to shed a bit of poundage from xmas. It'll be combined with a few 2 - 5 mile runs each week.

Im 5'10" and weigh 73kg (11.5 st) so dont need to shift much. Ideally I'd want something i can stick with long term that isn't gimmicky with high demands, my previous efforts with keto diets kicked off my binge eating, bulimia and anorexia, so none of that again preferably!

Cheers

Have you tried logging your food intake into something like myfitnesspal? Will give you a good indication on how many calories your consuming. Then you can look at what you can cut out easily.

Also will give you an idea of your protein/carb/fat spilt.

[Vocal Minority]

Pretty much that - the easiest, sustainable diet is just understanding what it is you do now, and tinkering with the amounts you eat of everything, then getting into the habit.

You don't need to reinvent the wheel - unless you are on a pizza and chips based diet.

[pushthebutton]

Use MFP for a while to get an feel for calories and then there's no substitute for calories in vs calories out.

Best single piece of advice I've seen is to have different colours of foods on your plate at mealtimes. If it's all white/beige then you're doing it wrong.

[hyphen]

What do you eat now?

[Pebbles167]

Challo said:

Have you tried logging your food intake into something like myfitnesspal? Will give you a good indication on how many calories your consuming. Then you can look at what you can cut out easily.

Also will give you an idea of your protein/carb/fat spilt.

Yeah it's undoubtedly a good resource, albeit quite addictive. I might download it again

I'm thinking a light breakfast of coffe and toast, with a salad lunch and high meat and veg dinner should shed the belly fat 1800 calories being the aim.

Vocal Minority said:

unless you are on a pizza and chips based diet.

...guilty.

pushthebutton said:

Best single piece of advice I've seen is to have different colours of foods on your plate at mealtimes. If it's all white/beige then you're doing it wrong.

Like the sound of that, certainly keeps it interesting

hyphen said:

What do you eat now?

This year so far? Cake, pastries, mcdonalds, sweets, chocolate, beer.. it's been absolutely terrible! I cant believe im not heavier.

This time in 2016 i weighed just under 8 stone, and 2015 i weighed just over 13 stone. 2017 is the year to get it right!

Edited by Pebbles167 on Wednesday 1st February 15:12

[Vocal Minority]

You're taller than I am - and if your 13 stone is a disaster....

I miss 13 stone.... (I'm getting back there)

[Pebbles167]

Vocal Minority said:

You're taller than I am - and if your 13 stone is a disaster....

I miss 13 stone.... (I'm getting back there)

True, its not massively overweight, but i suspect that like most people you carry it better than i do. Ive got narrow shoulders, skinny arms and legs and slim neckline. The fat i have is centred around my belly, with a mild case of man boobs

[cbmotorsport]

Cut out the processed foods and minimise carbs. So no bread, pasta, rice, potatoes.

Eat lots of protein, chicken,fish, turkey, lean mince, cheese, eggs etc

Eat lots and lots of green veg, asparagus, broccoli, kale, cabbage etc.

I lost a stone in around 8 weeks doing this. I was eating loads of food too - dinner could be 2 chicken breasts, and a mound of green veg. I was never hungry.

I was eating things like tins of tuna, lumps of cheese, or a handful of almonds as snacks.

Edited by cbmotorsport on Wednesday 1st February 15:35

[cbmotorsport]

The other diet that's been quite succesful for some is the iDave diet:

This has more carbs in it, but they're natural pulses.

Basics

• NO bread, pasta, rice, potatoes etc
• NO drinks with calories
• NO fruit
• NO Cereal
• NO Dairy
• As in NONE. Just don’t do it, even a bit

As much as you want of …….
• Vegetables
• Beans/lentils
• Lean meat
• Eggs
• Seeds/nuts
• Lots of water
• Coffee
• Red wine with meals.

One day a week eat what you want

[andyr30]

I'm doing calories in vs. calories out.

Tracked my weekly calorie expenditure and then calculated what my daily calorie burn was.

Now track everything I eat on My Fitness Pal and eat in a deficit to what I burn.

You don't have to eat 100% healthy/clean food, you eat what fits in your Protein/Fat/Carb macros.

Obviously you will need to adjust your intake if it's just pizza and chips.

It's straightforward once you've done the inital calculations

[RTB]

Tracking what you eat makes it a bit easier.

I've been combining lifting, a small amount of cardio and a diet where I've tried to keep carbs to 100g a day and protein to a gram per pound of body weight. I find if I stick to this the calories tend to look after themselves.

[cbehagg242]

As others have mentioned the best way to lose weight is to consume less calories than you are burning i.e. a calorie deficit.

To find this out go to iifym.com (if it fits your macros) and calculate your TDEE (total daily energy expenditure) which is the amount of calories you will burn throughout the day.

Once you know this number, aim to consume 250-500 calories less per day. For protein/carb/fat split aim for 50/30/20.

MyFitnessPal will help you gain an idea what you need to eat per day to reach these targets.

Hope that helps
Craig

[otolith]

Pebbles167 said:

Im 5'10" and weigh 73kg (11.5 st) so dont need to shift much. Ideally I'd want something i can stick with long term that isn't gimmicky with high demands, my previous efforts with keto diets kicked off my binge eating, bulimia and anorexia, so none of that again preferably!

Pebbles167 said:

I'm thinking a light breakfast of coffe and toast, with a salad lunch and high meat and veg dinner should shed the belly fat 1800 calories being the aim.

Pebbles167 said:

This time in 2016 i weighed just under 8 stone, and 2015 i weighed just over 13 stone. 2017 is the year to get it right!

Hmm.

Given your medical history, and that (for what it's worth) your current BMI of 23 is in the healthy range, it might not be a bad idea to speak to your GP before you do this.

Have you considered doing some resistance training?

[Fozziebear]

Sounds like you have the standard Homer Simpson body, moobs and belly but no balance in the body. Look at resistance training to put those muscles to use, it'll help burn the belly and firm you up. Great advice regarding MFP and eating colours, it makes you brain work and happier. Just take it steady, you will put muscle on and look sw the fat. Your weight isn't that bad, be good to keep it close but get the muscle on.