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I know nothing about dieting (where to start)

T

treezy z

Bluelighter
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Aug 2, 2008
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belly of the beast, MA
I've been working out for years, favorite is weight lifting.

I was strung out though and didn't spend the time eating right. Baffled by it. I was eating garbage from walmart and protein powder.

I'm strong as ox but need to drop 60-70 pounds. (6'3" 290 pounds.)

Where do I start on knowledge on eating right?
 
Whole food can work. Suggest you visit a nutritionist if you can. It's all about eating re-education, some nutritionists can make a monthly menu so you'll know how to work that out for months. And you can eat every 3 hours during the day as long as you eat what is right and what makes you satisfied even full, while you are in a diet. This is very important as weight can produce so many conditions these days and like any other addiction you'll work it out every day. Do get some assistance though. It'll be worth it.
 
Eat a healthy balanced diet. Eat slowly so you know that you are full rather than just cramming it in. Eat five or six small meals a day. Never skip breakfast as it will keep your metabolism from starting during the day.

Do cardio exercise as well as weightlifting every other day.

You got this man. Just watch what you eat, and limit your carbohydrates and sugars (do not cut them out completely).
 
If you are serious about dropping weight but want to maintain muscle mass look in IIFYM. If it fits your macros. It's basically a more effective way to count calories. It's simple and effective. Not restrictive as far as what you eat only how much. It's great especially for people who lift.
 
manboychef said:
Eat a healthy balanced diet.
Click to expand...
This!
In the last few decades the definition of the word "diet" has been misapplied to almost exclusively refer to "fad diets".
This is especially true in American media, at least from my perspective.
To me, balance is the key - and nutrition, obviously.
Protein Powders have been dismissed by a lot of nutritionists as undigestible wastes of money.
If you are wanting to drop some weight, i would suggest dropping your sugar intake, as it is metabolised into fat iirc.
 
“Eat food. Not too much. Mostly plants.”

― Michael Pollan, In Defense of Food: An Eater's Manifesto

Whole foods, no processed foods, simple meals with plenty of vegetables / salad and proteins like meats / fish, eggs and cheese or vegetarian equivalents. Use herbs and spices for flavour.

Monitor your calories.
 
treezy z said:
Where do I start on knowledge on eating right?
Click to expand...

I've spent years tweaking and fine-tuning my diet and reached the point where it's fully optimized. The most important thing I learned is that so many of the dieticians, doctors, health professionals, magazines, books and resources is full of shit across the board. These people are making diet recommendations and don't even have a clear understanding of why certain foods conflict with the digestion of other foods.

Long story short, most of the points mentioned in this thread make for an excellent foundation. Focusing on macros is good. Cutting carbs is good. If you basically give up grains and make up the carb deficit by eating a proper amount of fruits every day then you will naturally limit the amount of processed foods you end up eating and also make your body work harder to harvest energy (which causes fat loss). You don't even have to count calories if you cut grains, if you focus on macros you will see for yourself that it's nuts to eat that garbage when there are far more nutritious foods you can pack into you instead.

Also, strike a good balance between complete and incomplete proteins intake if you want to keep up muscle mass while dropping fat, and bone up on prebiotics and probiotics
 
There is a pretty good free app called 'mynetdiary' - (you can pay to upgrade to the full version which has a lot more functions).

It is a daily log where you have to manually enter everything you have ate or drank (the first few weeks is a bit tedious but after that most of the things you eat are pretty quick to access) - it's a pretty good way of tracking what your eating, calories in vs out (you can link it to your fitness devices /tracker etc).
 
thujone said:
Long story short, most of the points mentioned in this thread make for an excellent foundation. Focusing on macros is good. Cutting carbs is good. If you basically give up grains and make up the carb deficit by eating a proper amount of fruits every day then you will naturally limit the amount of processed foods you end up eating and also make your body work harder to harvest energy (which causes fat loss). You don't even have to count calories if you cut grains, if you focus on macros you will see for yourself that it's nuts to eat that garbage when there are far more nutritious foods you can pack into you instead.
Click to expand...

Is there a solid reason why you're suggesting dropping grains in favor of fruit? Because as far as my own experience and as far as my knowledge of the composition of the foodstuffs go, I found grains to be much better than fruits. Fruits mainly provide mono- and oligosaccharides, which don't fill me up at all, and I'm hungry again in no time, and it also causes sudden spikes and falls in glucose levels, whereas grains have more useful polysaccharides, which take time to be metabolized, and as a result provide a more slow and leveled "sugar intake". A medium meal based on grains will leave me satisfied for at least 5-6 hours, whereas with fruit I basically have to constantly eat them in order to not be hungry.
 
You're going to get 100 differing opinions, but you stated you wanted to lose weight.

What works? 1 carb up day a week, the other days moderate protein and fats. On your carb up day eat mostly carbs. Also be doing intense weight training as well. You will see changes very quickly. The first couple of weeks of going low carb are going to suck though, brain fog, low energy etc. But your body will adapt quickly.


Some diets that work

keto
paleo

If your ultimate goal is to lose fat and retain as much muscle as possible.
 
Over the years I've noticed that excessive hunger is due to nutrient deficiency. You eat and eat in order to scour a certain nutrient you're lacking from food that isn't providing enough. You end up calorie hording in the process, which turns to fat, but still the missing nutrient is not fulfilled.

Nutrient dense diets naturally lead to calorie reduction over time because you attain natural appetite levels through satiating nutrient deficits.

The most obese countries in the world are actually starving. Their food is calorie rich but nutrient deficient. The same countries usually have a high standard of living and luxury food, so there's the added problem of constantly eating fake food that tastes good, but is devoid of quality.
 
belligerent drunk said:
Is there a solid reason why you're suggesting dropping grains in favor of fruit? Because as far as my own experience and as far as my knowledge of the composition of the foodstuffs go, I found grains to be much better than fruits. Fruits mainly provide mono- and oligosaccharides, which don't fill me up at all, and I'm hungry again in no time, and it also causes sudden spikes and falls in glucose levels, whereas grains have more useful polysaccharides, which take time to be metabolized, and as a result provide a more slow and leveled "sugar intake". A medium meal based on grains will leave me satisfied for at least 5-6 hours, whereas with fruit I basically have to constantly eat them in order to not be hungry.
Click to expand...

cutting out grains is an effective technique for fat loss, fruits just help supply enough daily carbs to stave off ketosis.

i'm not using fruits to "fill up" or as some kind of replacement for foods that are more nutrient-dense. it's just breakfast for me, because it digests easier with the coffee i drink afterwards and that helps keep my mind clear and provides a good segue into a pre-lunch workout, for which i always have plenty of energy.

the idea of this diet isn't to starve the body into ketosis, it's to discover the lower limit of carbs required by the individual to function normally instead of just blindly shooting for the RDA (150g/day for men), which is really an arbitrary number due to the physiological differences between people. I get by just fine on 50g, for example, so there's no incentive for me to add more carbs (via grains) into my diet when there's more benefit to eating more veggies (fibre and micronutrients) and also being able to digest more complete proteins without carb digestion interfering, which it does because the conditions to digest carbs are the exact opposite of the conditions optimal for digestion of proteins and vice versa.

so it's not correct to say i'm suggesting dropping grains in favor of fruit. i'm suggesting dropping grains in order to limit the daily carb intake to a more realistically practical amount and address hunger by filling that void with better foods, such as complete proteins, veggies and fats.
 
drop the weights and jog everymorning barefoot if you push yourself you should easily get back into shape skipping is great two now on dieting its not how much mostly but WHAT you eat and how Regular boiled egg breakfast9 am salad meat sandwich with a none sugary beverage or why not just tea 1 pm and tuna cheese with some ham sweetcorn and mayo at have this meal anywhere from 5 to 7 pm please note certain medications can make you fat as a pig and ruin your body Always ask and check not saying you defo have but thats what made me gain weight when I was a kod I had to jog every morning and admit I tried dietibg but quick ly realised how useless dieting is.

To sum up the human body is made to move and work if you keep your blood flowing all day or atleast have a 30-60 minute jog

whatever you do dont starve yourself it just makes it worse weve all been their oh nearly forgot replace all your beverages with fresh watet force that shit down your throat not before exercise ofcourse you may not be able to drink much water to start just make sure you drink as often as possible which you should do anyway!

if you do the above emphasing on regularity so your body is used to it is great. good luck bro if all else fails just do a week of mephedrone lmao!
 
treezy z said:
I've been working out for years, favorite is weight lifting.

I was strung out though and didn't spend the time eating right. Baffled by it. I was eating garbage from walmart and protein powder.

I'm strong as ox but need to drop 60-70 pounds. (6'3" 290 pounds.)

Where do I start on knowledge on eating right?
Click to expand...

Start with drinking more water.
 
thujone said:
I've spent years tweaking and fine-tuning my diet and reached the point where it's fully optimized. The most important thing I learned is that so many of the dieticians, doctors, health professionals, magazines, books and resources is full of shit across the board. These people are making diet recommendations and don't even have a clear understanding of why certain foods conflict with the digestion of other foods.

Long story short, most of the points mentioned in this thread make for an excellent foundation. Focusing on macros is good. Cutting carbs is good. If you basically give up grains and make up the carb deficit by eating a proper amount of fruits every day then you will naturally limit the amount of processed foods you end up eating and also make your body work harder to harvest energy (which causes fat loss). You don't even have to count calories if you cut grains, if you focus on macros you will see for yourself that it's nuts to eat that garbage when there are far more nutritious foods you can pack into you instead.

Also, strike a good balance between complete and incomplete proteins intake if you want to keep up muscle mass while dropping fat, and bone up on prebiotics and probiotics
Click to expand...

This is something I've done for a long time myself. It's a practical and simple way of improving diet without going to any kind of dietary extremes. Most high-carb foods aren't nutritious and are simply providing more energy that's unlikely to be used by the average person. So removing most or all of the 'portion of carbs' (pasta, rice, cous cous, bread, oats/grains etc) from meals and replacing with a little fruit, and a lot of extra veg, is a sustainable way of reducing bodyfat and improving nutrition and health.
 
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