Diet Critique

[Rune44]

This is a rough diet I'm working on at the moment for cutting down. I'd just any tips/advice about it. I *think* it's pretty solid but I thought I'd ask. I'm 5'10-5'11 and started at around 175, currently losing weight tho!

meal 1: eggs or chicken with an apple/banana

meal 2: protein shake with 2 tbspn of all natural peanut butter

meal 3: Salmon, trout, or flounder with a large salad with spinach, strawberries, cucumbers, and sometimes green or red peppers

meal 4: same as meal 3 usually

meal 5: meal 2 or same as meal 3/4


this is a *rough* outline, I don't eat exactly this everday, sometimes it's chicken instead of fish, sometimes I eat 6 meals instead of 5, sometimes I eat 4 meals (rarely) tips/advice is welcome! thanks

[wlknier]

Provide more portion sizes, is this a TKD plan? Any reason you've settled on these categories of foods?

It just appears to be a TKD to me, unsure if that was your intent when creating the diet.

[Rune44]

Originally Posted by wlknier

Provide more portion sizes, is this a TKD plan? Any reason you've settled on these categories of foods?

It just appears to be a TKD to me, unsure if that was your intent when creating the diet.

if TKD= tae kwon do then no. if it means something else I have no clue what you're talking about.

I've settled on those foods since they're healthy and fairly nutritious. thanks for the help tho!

I'm not 100% on the portions but all the foods are enough to fill up a decent sized plate...

[wlknier]

TKD = Targeted Ketogenic Diet, basically someone eating mostly fats/protein and then "targetting" their carb intake right around workouts.

eggs/chicken + banana would be a great pre workout breakfast(if you're working out in the mornings) for a TKD plan or any plan I suppose, I'd likely add a bit more food to my breakfast if I was on a more traditional diet.

Something like:
2 whole eggs(140 cal) or 4oz baked chicken(100 cal)
1/2 cup oatmeal(150 cal) or two slices of whole grain toast(200 cal)
1 banana - 100 cal

Your protein shake + peanut butter has ~3-4g net carbs in the entire meal, this falls into the category of a typical ketogenic dieter's meal.

Same could be said about meal 3, cold water fish is a great great fuel source for one looking to eat healthy fats and plenty of protein, add in those dark green fiberous veggies and it's another ketogenic dieter's meal. The strawberries, while somewhat low in carbs, are still a great option for a more traditional meal plan.

I'd likely eat ~6oz worth of cold water fish + plenty of dark greens for a keto meal, or if I had a more lean cut of flesh, I'd add some olive oil. Most keto dieters will have about a 1g fat per 1g protein intake in every meal. So if I'm eating ~30g of protein per meal(~6oz fish), I'd toss in ~2T worth of olive oil as my fat source. The spinach/cucumbers/peppers are very high in fiber with very little net carbs. Net carbs = total carbs - fiber - sugar alcohol btw.

You're likely intaking less than 100g carbs total at the end of the day, this would fall into a TKD plan, which is why I was inquisitive about it. I actually run a CKD(cyclical ketogenic diet) plan in which I'll eat less than 30g carbs total/day and then do a huge carb refeed after 7-10 days of about 600g carbs spread out over 24hrs or a massive cheat meal .

If you're losing weight on this so far, keep at it, no need to change anything. Try to figure out portion size though so you know what caloric intake works. I've found that keeping the same caloric intake but then switching around my macros has helped overcome plateaus and potential plateauing. The trick is finding the calories to cut with, since in the end, it's all about calories in vs calories out, not necessarily what foods its coming from.

[Rune44]

Originally Posted by wlknier

TKD = Targeted Ketogenic Diet, basically someone eating mostly fats/protein and then "targetting" their carb intake right around workouts.

eggs/chicken + banana would be a great pre workout breakfast(if you're working out in the mornings) for a TKD plan or any plan I suppose, I'd likely add a bit more food to my breakfast if I was on a more traditional diet.

Something like:
2 whole eggs(140 cal) or 4oz baked chicken(100 cal)
1/2 cup oatmeal(150 cal) or two slices of whole grain toast(200 cal)
1 banana - 100 cal

Your protein shake + peanut butter has ~3-4g net carbs in the entire meal, this falls into the category of a typical ketogenic dieter's meal.

Same could be said about meal 3, cold water fish is a great great fuel source for one looking to eat healthy fats and plenty of protein, add in those dark green fiberous veggies and it's another ketogenic dieter's meal. The strawberries, while somewhat low in carbs, are still a great option for a more traditional meal plan.

I'd likely eat ~6oz worth of cold water fish + plenty of dark greens for a keto meal, or if I had a more lean cut of flesh, I'd add some olive oil. Most keto dieters will have about a 1g fat per 1g protein intake in every meal. So if I'm eating ~30g of protein per meal(~6oz fish), I'd toss in ~2T worth of olive oil as my fat source. The spinach/cucumbers/peppers are very high in fiber with very little net carbs. Net carbs = total carbs - fiber - sugar alcohol btw.

You're likely intaking less than 100g carbs total at the end of the day, this would fall into a TKD plan, which is why I was inquisitive about it. I actually run a CKD(cyclical ketogenic diet) plan in which I'll eat less than 30g carbs total/day and then do a huge carb refeed after 7-10 days of about 600g carbs spread out over 24hrs or a massive cheat meal .

If you're losing weight on this so far, keep at it, no need to change anything. Try to figure out portion size though so you know what caloric intake works. I've found that keeping the same caloric intake but then switching around my macros has helped overcome plateaus and potential plateauing. The trick is finding the calories to cut with, since in the end, it's all about calories in vs calories out, not necessarily what foods its coming from.

Thanks a lot! I am losing weight and I'll start checking portions starting tomorrow! Repped.