Started a healthy diet, when do I start to feel better?

[SubieRubyRoo]

If you are loosing weight then you aren't eating enough. Try to eat 1.2-1.6 g/kg of protein in a day. Add healthy fats and good carbs for each meal. Move more try to get your steps in for activity level, resistance exercise is ideal if you can do it.

Everyone “should” be eating ~1.5g/lb of protein per day, but the lb part of that equation should be tailored to your target weight, not necessarily your current weight. Fats and carbs tailored in the same way. That way, your potential calorie deficit is keeping your body structurally sound for what you’re aiming to weigh….

You don’t want to be eating the proper macros for your today weight and trying to induce a calorie deficit solely by increased activity, because every pound you lose becomes harder to lose the next as your body becomes more efficient at the work you do (but I agree w/Pablo that resistance training however you get it is essential). By eating your target weight macros, you give your body a “free” calorie deficit vs your today weight that automatically tapers off as your regular amount of activity finally balances out with your calorie intake.

This gives you a “soft” landing with much less opportunity for rebound weight gain after stopping the additional expenditure you had added in order to lose weight, and also has a psychological effect as well. If you busted your tail to lose “x” pounds and did it by excessive restriction or excessive expenditure to get to that weight, nothing will kill your morale to see pounds adding back up on the scale after you got there.

It’s how places like WW & JC and an entire industry make billions per year, by teaching unsustainable habits that result in a rollercoaster on the scale. JMO, but based on insider experience; I didn’t change my activity levels one bit, am down over 80lbs & counting over 18 months, and all I changed were eating habits and the timing of ingesting those calories.

My doc is flabbergasted at how great my bloodwork is without any meds at all, despite the scale still being more than it should. Considering where I had allowed my body to get to 18 months ago, I don’t think anyone could disagree that this plan has worked for me, and likely far better than anything a doc would have had me do.

 

[AZjeff]

Try to eat 1.2-1.6 g/kg of protein in a day.

This would be 116g of protein @ my weight.

Everyone “should” be eating ~1.5g/lb of protein per day,

This would be 240g of protein @ my weight.

Kg or Lb?

Question: do you set your next day's menu so you can look up what your protein intake will be? Is there a simple way to do that?

 

[thescreensavers]

This would be 116g of protein @ my weight.

This would be 240g of protein @ my weight.

Kg or Lb?

It's 1.6g/kg or 0.726g/lb, people round up to .75g/lb

This is the amount of protein literature supports. I use it as a minimum value for my daily needs

 

[ripcord]

This would be 116g of protein @ my weight.

This would be 240g of protein @ my weight.

Kg or Lb?

Yeah, the second value is way more than needed. You're not a body builder shooting to win Mr. Universe. The official advice is 1.6 grams per kilo.

 

[SubieRubyRoo]

It's 1.6g/kg or 0.726g/lb, people round up to .75g/lb

This is the amount of protein literature supports. I use it as a minimum value for my daily needs

Erm… yes, kg. So used to typing lbs. Even I would be gagging at 1.5g/lb lol. Sorry guys.

 

[thescreensavers]

Yeah, the second value is way more than needed. You're not a body builder shooting to win Mr. Universe. The official advice is 1.6 grams per kilo.

That's all you need even if body building past that super high on diminishing returns. 1.6g/kg typically leaves you with plenty of fats/carbs to have more varried meal selection.

You can go higher with no ill effects but lot of plain, more protein focused foods.

 

[burbguy82]

Our diet isn't terrible but it isn't the best, too much flour and sugar, more prepared food like deli ham and pepperoni and breakfast cereals than should be etc. Over a month ago I resolved to clean up my diet, absolute minimum of flour based foods, no prepared things like lunch meats, soup, no snacks, etc. Only limited amount of whole wheat bread more vegetables and fresh fruit, more protein, only drink water and 1 cup of coffee a day. No desserts. Trying to follow the new official nutrition guidelines.

After a month, other than losing some weight I really didn't need to lose I don't feel any different, better or worse. Might feel a bit more tired late in the day than usual. No more energy. You read about people feeling so much better after improving what they eat but I'm not getting it. Maybe my cholesterol numbers are better but no way to know. Might as well go back to being happy with what I'm eating?!

remove all bread noodles, etc, and remove fruit, with exception to apples........

 

[Pablo]

remove all bread noodles, etc, and remove fruit, with exception to apples........

Even apples!

Good fruits

Avocado
Olive
Most berries
Most peppers

 

[AZjeff]

remove all bread noodles, etc, and remove fruit, with exception to apples........

Even apples!

Good fruits

Avocado
Olive
Most berries
Most peppers

I replaced homemade cookies with fruit and cheese, not ready to replace fruit with avocado or a bell pepper.

 

[Legs4Arms]

Just the way you said it.
"Too big a leap for me right now" lol.

 

[burbguy82]

Even apples!

Good fruits

Avocado
Olive
Most berries
Most peppers

no .................an apple a day keeps the doctor away........aint you heard that?

yes berries for antioxidants

avocados for fat

agreed

 

[TnT_M]

no .................an apple a day keeps the doctor away........aint you heard that?

yes berries for antioxidants

avocados for fat

agreed

Apples are a good source of fiber unless you take a supplement.

 

[Pablo]

no .................an apple a day keeps the doctor away........aint you heard that?

yes berries for antioxidants

avocados for fat

agreed

Apples are a good source of fiber unless you take a supplement.

I replaced homemade cookies with fruit and cheese, not ready to replace fruit with avocado or a bell pepper.

Really depends on the individual, the apple type, and where a person is on their metabolic journey.

If your journey started with a "pre" A1c or worse, overweight and trying to drop weight, keep fructose out of your liver, and feel more alive, a large super sweet apple is certainly better than any processed food. However there are better choices. (OK not cookies, cake and pie!)

Just the way you said it.
"Too big a leap for me right now" lol.

I love me a Honey Crisp apple. A couple slices is/are an excellent small leap for mankind.

 

[Nessism1]

What do you guys eat to get your required protein? Back when I was exercising heavily, I bought protein powder, but more natural would likely be better.

 

[Pablo]

What do you guys eat to get your required protein? Back when I was exercising heavily, I bought protein powder, but more natural would likely be better.

Say no to protein powder in 95%+ of cases. IMHO.

I eat clean meat. Local whenever possible.

 

[ripcord]

Eggs, Greek yogurt, meat, cheese, cottage cheese, etc. Personally, I do use whey and collagen based protein as I'm working on losing weight and am trying to avoid muscle loss during calorie restriction and extended steady state exercise.

 

[burbguy82]

Apples are a good source of fiber unless you take a supplement.

Yes, it can very well keep folks regular. Digestive health is key. It all starts there IMO.

Really depends on the individual, the apple type, and where a person is on their metabolic journey.

Agreed. Even if they agree with the person, to many apples in one day is really a gut wrenching experience. If you find yourself in an apple orchard, and you have nothing else to eat.......dont tank up on apples=no goodo.

 

[Legs4Arms]

Really depends on the individual, the apple type, and where a person is on their metabolic journey.

If your journey started with a "pre" A1c or worse, overweight and trying to drop weight, keep fructose out of your liver, and feel more alive, a large super sweet apple is certainly better than any processed food. However there are better choices. (OK not cookies, cake and pie!)


I love me a Honey Crisp apple. A couple slices is/are an excellent small leap for mankind.

Pab give these a try.
Life changing

 

[Pablo]

Pab give these a try.
Life changingView attachment 324329

Local honey crisp better

 

[Legs4Arms]

I usually cube them up, acidulate with lemon juice and munch on them after my shake driving home from the gym. The only ones I buy now they're delicious.