Eating Right

[Skycosis]

I need some help eating right, I was wondering if you guys knew about any good supplements or techniques I could use to help me keep my weight low, and boost my metabolism. I'm trying to keep an open mind, and I am going to read every post as thoroughly as I possibly can, so please take the time out to spell and punctuate things; it really helps.

[LJluck]

Water will be your best friend if you are trying to lose weight, never drink your calories. Always eat lean protein, chicken, turkey, tuna - and you should eat every 3 hours to keep your metabolism revved. Cut out all the simple carbs (sugar,white enriched flour, white rice, etc.) Take in a good amount of fiber daily, probably around 20 - 30 grams. Whole grains will have plenty of fiber, same with oatmeal. Almonds and omega 3 oils are the fats you want to absorb in your diet. If you can stay diciplined and eat foods like I mentioned, and cut out all the simple carbs, you will definitely see a difference within a couple of weeks.

[Discipline]

I'll chime in once I get my internet running again tomorrow. YAY!

I'll give you some pointers in things I do personally. But I'm no professional or certified in anything.



Sent from NC with heavy hands

[Maggi]

I eat a lot of oatmeal, add splenda, and raisins and it makes a pretty filling meal. I also always keep a few protein bars around, usually zone, or builder bars so that in a pinch I can grab one for a meal instead of something less heathy when there is no time to cook. Usually I have a whey protein shake after muscle workouts. Oh, and egg beaters verses eggs is an easy substitute that you can get use to fairly easily and saves you 2/3 the calories, and all cholesterol of a real egg. I know I am a girl, but I am fairly sure that the same rules apply to us all as long as you consider how many calories you will need as a boy. Check out LiveStrong.com it is lance Armstrongs site, and has the best calorie counter and exercise monitor I have been able to find.

[Discipline]

so...what exactly are you trying to accomplish? weight loss, maintaining, lean muscle, bulking, etc.? or just a plain everyday healthy diet?

water, lean protein, no sat fats (minimal), no sugars (minimal), and carbs are actually very important depending on what youre trying to accomplish.

[Discipline]

typically in the morning ill have:
morning supps
3 whole large eggs
3 egg whites
1 packet of instant oatmeal/whole wheat bagel


mid morning snack:
protein shake with almonds


lunch: (varies honestly)
subway (since i work ful time and cant pack a meal everyday)


mid afternoon snack:
protein bar/shake with almonds or peanut butter with an apple or bananna, 1 can of tuna with 1 slice whole wheat bread.


pre workout:
pre workout supps and protein shake


post workout/dinner:
8oz chicken breast, brown rice, and veggies of choice




again, these are just some things i do. its hard to make out a full list with an everyday scheule bc of the possibilities.

[Rich Davie]

I rarely have issues with weight gain and I'm an old-timer, so I don't know if this will help or not...

When I get a bit over the weight that makes me comfortable, I just cut out all sweets, soda, and cut my meals down to two meals a day.

I don't drink alcohol for a number of reasons, but I've noticed that when I did drink alcohol it tended to bloat me.

[Skycosis]

so...what exactly are you trying to accomplish? weight loss, maintaining, lean muscle, bulking, etc.? or just a plain everyday healthy diet?

water, lean protein, no sat fats (minimal), no sugars (minimal), and carbs are actually very important depending on what youre trying to accomplish.

Right now just trying to lose weight. I would love to find a way to boost my metabolism though, just because it would make it easier to keep the weight off.

[Mu_Shin]

Skycosis,

Just saw the diet thread, and thought I'd add my two cents...

Been through the diet wars over the years, from extreme programs like Eat To Win by Robert Haas, based on blood testing and a total recipe program for all meals, to more casual approaches trying to be aware of fats and overall input.

Really, there are no easy answers. You can boost metabolism with supplements like Hydroxycut, which have a mild thermogenic effect, actually raising body temperature and increasing calorie output even at rest. The potential problems there have to do with how comfortable you are with stimulants like big doses of caffeine or some fat burners that contain plant based stimulants like ephedra, which can make some people (like me) feel overly agitated, even to the point of elevated heart rate and sleeplessness. There is plenty of medical/scientific research behind modern fat burners, and they work when combined with exercise and some restraint in the kitchen, but I think it depends what your goals are, how fast you'd like get there, and whether you want a fast, likely temporary solution, or whether you'd like to commit to a healthier overall lifestyle and lose weight for the long haul.

Age has a lot to do with how you approach this. I turn 54 next week, and coincidentally I've been in a leaning out phases in my workouts, as I'd like to see if losing a few pounds can help me deal with a borderline high blood pressure situation I've been dealing with, as I'd prefer not to go on long term medication if I can help it. In my case, I'm self employed and the primary chef in my house, so I have time to work out and control my input when I put my mind to it. I took off ten pounds in the last four weeks, but maintained my strength in the gym, mostly by increasing aerobic output, and limiting simple carbohydrate (sugar) input. Funny, my gym buddies notice it right away, but my wife hasnt' mentioned anything...

In general, I pay most attention to dietary fats, as I have a family history of heart disease, eating relatively high protein to bolster muscle mass and recovery from weight training, and moderate carb intake, trying to concentrate on lower glycemic index carbs (complex carbs that don't shoot your insulin response through the roof as compared to more processed carbs like white flour breads and pastas) by using things like sweet potatoes, brown rice, and whole wheat pastas and breads, that have added benefits from fiber. You can also find protein enriched whole wheat pasta, which in moderation is a great food.

As I think Rich commented above, a lot of calories slip into our systems from sugared beverages, snack foods, and desserts, which add enjoyement to life, but can really pile on the pounds if you're not careful. A little awareness goes a long way; reading labels and seeing what you're really eating can be confusing and even depressing at times, but if you want to change your body, you have to analyze what you're putting in to it. Simplified, we are biological furnaces, and cleaner fuel burns hotter, leaving less undesirable byproducts in our systems like fat, which contribute to high cholesterol and triglycerides (blood fats) and predispose us to heart disease, high blood pressure, and diabetes.

For a generally healthy younger person, of either gender, increasing caloric output is the best proven method to control weight in the long term, and improve the likelihood that you will avoid chronic health problems as you age. If you watch any of the current reality shows like Biggest Loser or the new one Extreme Makeover with morbidly obese people who carry over 200+ extra pounds, they all couple dietary awareness with major caloric expenditure to melt away the pounds. If you do 30-60 minutes of aerobic exercise in a day, you body continues to burn calories at an advanced rate for hours afterward, with the added benefits of cardiovascular health and priming the brain with all the feel-good chemicals that make us enjoy being human beings.

Simple to say, harder to do... Life is to be enjoyed, and to employ harsh dietary solutions is one way to really make it hard on yourself. Take it slow, implement small changes, see what works for you, and experiment. Supplements can help
( I use vitamins, whey protein, and sometimes creatine to maintain/increase strength and endurance) but are not necessary if you eat more real foods like fruits (I eat bananas, pineapple, strawberries, melon, dried fruits like apricots and peaches) vegetables (lots of salads, steamed brocolli, roasted asparagus and brussel sprouts, home grown green beans and tomatoes) high fiber whole grain cereals and breads IN MODERATION, and work out three to four days a week. Simple to say, harder to do... Good luck brother, and if a meathead like me can do it, I know you can too...