Proven diets and meal plans to make the scale move

[Brandon85c]

Ok I want to go independent cooking and eating with my family just does not work for me I want to plan my whole meal plans for breakfast lunch dinner dessert snack for the whole month each month,im thinking of weight watchers that way i get access to healthy recipes, how can i execute this i need foods that i can eat a allot of and not feel hungry to stop eating at night,whats the best way to approach cooking for yourself i never done it before and were can i find info on low cal breakfast,dinner,lunch dessert and snacks eating small portions does not work for me and trying to pick healthy choices at burger king and mcdonalds doesnt work for me either, i want a 300 dollar a month budget if possible are there any websites that can help me do this i need everything in exact portions and the right seasonings and spices ,i conquerd one big hurdel in my life recently and if i can get the weight off in a timely manner that would work wonders for me im 329 i want to get down to 260-290 in 6 months or more if possible.




how can i get this eating thing down right what are the best foods to eat what are proven diets were i know how many calories exactly that im eating for each meal how do i measure food correctly should i measure it while its raw or cooked also i need help with calculating my maintenace the stickys really dont take big guys in to consideration and online calculators change drammatically so if someone can step in and help me i weight 329 6 foot even 28yrs old male i do 60 minutes of walking a day and will run all pros three days a week untill i progress.how many cals should i be eating a day.


thanks brandon

[AlwaysTryin]

A proven diet is a calorie deficit

Pick an amount, say 3000 calories and then adjust based on empirical evidence

[Brandon85c]

A proven diet is a calorie deficit

Pick an amount, say 3000 calories and then adjust based on empirical evidence

at my weight could i eat 1500 cals and be healthy and satisfied?

[loganhart]

http://forum.bodybuilding.com/showth...hp?t=156380183

[softpounder]

at my weight could i eat 1500 cals and be healthy and satisfied?

Absolutely no.

[AlwaysTryin]

at my weight could i eat 1500 cals and be healthy and satisfied?

obese can get away with less calories, but still 1500 is a bit low

[Gxp23]

obese can get away with less calories, but still 1500 is a bit low

Id say start at 2500-2750. It would help if we knew exactly how much you eat now tbh.

[Brandon85c]

Id say start at 2500-2750. It would help if we knew exactly how much you eat now tbh.

i eat about 2049 calories a day but the weight is not coming off the way i like

[Gxp23]

i eat about 2049 calories a day but the weight is not coming off the way i like

But its coming off, what are you losing a week/bi weekly.

[Brandon85c]

But its coming off, what are you losing a week/bi weekly.

it seems i lose 3lbs every two weeks sometimes in the middle of the week i drop 4lbs but it comes back im thinking keto is my next choice of action

[WonderPug]

For the morbidly obese, high fat, moderate protein, very low carb ketogenic diets can often be highly effective.

More specifically, there have been 18 relatively recent RCT's comparing low carb to other diet protocol, with all such studies that I'm aware of showing at least some advantage for low carb protocols as follows:

Shai I, et al. Weight loss with a low-carbohydrate, mediterranean, or low-fat diet. N Engl J Med 2008;359(3);229–41.

Gardner CD, et al. Comparison of the Atkins, Zone, Ornish, and learn Diets for Change in Weight and Related Risk Factors Among Overweight Premenopausal Women. The a to z Weight Loss Study: A Randomized Trial. JAMA. 2007;297:969–977.

Brehm BJ, et al. A Randomized Trial Comparing a Very Low Carbohydrate Diet and a Calorie-Restricted Low Fat Diet on Body Weight and Cardiovascular Risk Factors in Healthy Women. J Clin Endocrinol Metab 2003;88:1617–1623.

Samaha FF, et al. A Low-Carbohydrate as Compared with a Low-Fat Diet in Severe Obesity. N Engl J Med 2003;348:2074–81.

Sondike SB, et al. Effects of a low-carbohydrate diet on weight loss and cardiovascular risk factor in overweight adolescents. J Pediatr. 2003 Mar;142(3):253–8.

Aude YW, et al. The National Cholesterol Education Program Diet vs a Diet Lower in Carbohydrates and Higher in Protein and Monounsaturated Fat. A Randomized Trial. Arch Intern Med. 2004;164:2141–2146.

Volek JS, et al. Comparison of energy-restricted very low-carbohydrate and low-fat diets on weight loss and body composition in overweight men and women. Nutrition & Metabolism 2004, 1:13.

Yancy WS Jr, et al. A Low-Carbohydrate, Ketogenic Diet versus a Low-Fat Diet To Treat Obesity and Hyperlipidemia. A Randomized, Controlled Trial. Ann Intern Med. 2004;140:769–777.

Nichols-Richardsson SM, et al. Perceived Hunger Is Lower and Weight Loss Is Greater in Overweight Premenopausal Women Consuming a Low-Carbohydrate/High- Protein vs High-Carbohydrate/Low-Fat Diet. J Am Diet Assoc. 2005;105:1433–1437.

Krebs NF, et al. Efficacy and Safety of a High Protein, Low Carbohydrate Diet for Weight Loss in Severely Obese Adolescents. J Pediatr 2010;157:252-8.

Summer SS, et al. Adiponectin Changes in Relation to the Macronutrient Composition of a Weight-Loss Diet. Obesity (Silver Spring). 2011 Mar 31. [Epub ahead of print]

Halyburton AK, et al. Low- and high-carbohydrate weight-loss diets have similar effects on mood but not cognitive performance. Am J Clin Nutr 2007;86:580–7.

Dyson PA, et al. A low-carbohydrate diet is more effective in reducing body weight than healthy eating in both diabetic and non-diabetic subjects. Diabet Med. 2007 Dec;24(12):1430-5.

Keogh JB, et al. Effects of weight loss from a very-low-carbohydrate diet on endothelial function and markers of cardiovascular disease risk in subjects with abdominal obesity. Am J Clin Nutr 2008;87:567–76.

Volek JS, et al. Carbohydrate Restriction has a More Favorable Impact on the Metabolic Syndrome than a Low Fat Diet. Lipids 2009;44:297–309.

Partsalaki I, et al. Metabolic impact of a ketogenic diet compared to a hypocaloric diet in obese children and adolescents. J Pediatr Endocrinol Metab. 2012;25(7-8):697-704.

Daly ME, et al. Short-term effects of severe dietary carbohydrate-restriction advice in Type 2 diabetes–a randomized controlled trial. Diabet Med. 2006 Jan;23(1):15–20.

Westman EC, et al. The effect of a low-carbohydrate, ketogenic diet versus a low- glycemic index diet on glycemic control in type 2 diabetes mellitus. Nutr. Metab (Lond.)2008 Dec 19;5:36.

[Gxp23]

it seems i lose 3lbs every two weeks sometimes in the middle of the week i drop 4lbs but it comes back im thinking keto is my next choice of action

you are losing weight at a pretty steady rate, thats good, a lot will be water though, but thats not a bad thing, and that is more or less the water coming back on, which is also not a bad thing, just stick at it, dont just count calories, but count protein/fat/carbs too.

There is no need to do keto, you are fine.

[Brandon85c]

you are losing weight at a pretty steady rate, thats good, a lot will be water though, but thats not a bad thing, and that is more or less the water coming back on, which is also not a bad thing, just stick at it, dont just count calories, but count protein/fat/carbs too.

There is no need to do keto, you are fine.

what should be my protein fat carbs ratio

[Gxp23]

what should be my protein fat carbs ratio

no ratios, have you read the stickie?

0.82g of protein per lb (goal weight)

0.4-0.5g fat...............

[JohnBakerUSCG]

OP, I know how it feels, but the only way to lose weight the way you want is to be patient and dedicated.

Those are the two biggest factors.

Also, depending on your height, weight, etc, 1800 cal might be fine for you. Remember 3500 cal in a lb of fat. If you eat 500 calories less per day than what you eat now, you will lose another pound per week (7 days/week @ 500 deficit/day = 3500/week). Just remember when adjusting those calories, try to maintain 2 lbs/week - don't do more, trust me.

Good luck.

[JohnBakerUSCG]

what should be my protein fat carbs ratio

Protein fat and carbs in following order:

-40/50/10 will get you close to keto but not in it.

-30/30/40 more carbs = more energy for working out.

There's a lot of ratios I could give you. I would suggest the first or at least 50/40/10 (your choice). 50/40/10 will keep you fuller, but is extremely high in protein (roughly 250g). For best results you'll have to find what works.

Just keep in mind more protein = less hunger. Less carbs = less hunger. Carbs make you want more carbs, if you can't control yourself with them (no shame) then avoid them while cutting. Carbs make you crave carbs; simple as that. Fat will make you hungrier, but it's necessary; as long as you get plenty of protein you don't need to worry about fat making you hungry. And don't go overboard on protein, 250 is relatively high so ask others around here if its ok for you because I'm not 100% sure.

And for your planning, follow Gxp's advice. Make sure you're getting AT LEAST that amount per lb of body weight.

If you want to do keto and understand the risks and myths -and accept them- then check out the keto sub forums. I've done keto and honestly don't regret it.

[InItForFitness]

Protein fat and carbs in following order:

-40/50/10 will get you close to keto but not in it.

-30/30/40 more carbs = more energy for working out.

There's a lot of ratios I could give you. I would suggest the first or at least 50/40/10 (your choice). 50/40/10 will keep you fuller, but is extremely high in protein (roughly 250g). For best results you'll have to find what works.

Ratios are outdated and inadequate tools for determining macronutrient intake.
Utilize the #'s provided from Gxp.
Baring in mind this is your daily MINIMUM target. As long as you're consuming these amounts of protein/fat daily you can compose the remainder of your diet with whatever combination of macronutrients that you prefer. Test around to find what works best for you and stick with it.