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Message
re: Healthy Eaters Out There?
Posted on 5/20/21 at 3:38 pm to topcat88
Posted on 5/20/21 at 3:38 pm to topcat88
1. Take food of the pedestal. Eat for the results not for the taste. Ask yourself before eating anything...."Will this be good or bad for me?". Shifting focus away from taste is a game changer. This doesn't mean you have to eat horrible tasting food, but this shift in mindset is a necessity.
2a. Figure out a proper macro nutritional balance for your goals and lifestyle. Focus on getting X amount of carbs, protein, and fat on a daily basis. This is superior to calorie counting. Similar, but more refined.
2b. Whatever you do, don't answer a few questions on an app or website (myfitnesspal) and go off those macros. It's worth paying a trainer or dietician, just vet them first. Most nutritionists are good to go, but personal trainers don't learn enough from the basic PT cert. Make sure they have some extra nutritional education. Ideally from NASM or Precision Nutrition.
3. Meal Prep every week. If you think you're going to wing it every day you are setting yourself up for failure. Especially if you are trying to eat to specific macros. Lunch boxes will be your new best friend.
4. Give yourself one day, or at least one meal, a week where you eat whatever. Don't go crazy and sabotage a week's worth of hard work, but don't stress about it. This is my Sunday. I still eat pretty clean but almost always sneak in some wings and/or pizza.
That's honestly all I do. It isn't easy, but to say it is hard would be a lie. It's better than any fad diet and the science backs that up. I've been doing this going on about 8 years now, and have learned how to modify my daily intake to "cheat" with bad food or beer. The first few weeks were a pain, and I leaned heavily on a cheap kitchen scale from Walmart to properly portion, but learned a lot and it became so routine. Eventually you can eye out your portions and it's just a matter of cooking and prepping it to grab and go during the week.
2a. Figure out a proper macro nutritional balance for your goals and lifestyle. Focus on getting X amount of carbs, protein, and fat on a daily basis. This is superior to calorie counting. Similar, but more refined.
2b. Whatever you do, don't answer a few questions on an app or website (myfitnesspal) and go off those macros. It's worth paying a trainer or dietician, just vet them first. Most nutritionists are good to go, but personal trainers don't learn enough from the basic PT cert. Make sure they have some extra nutritional education. Ideally from NASM or Precision Nutrition.
3. Meal Prep every week. If you think you're going to wing it every day you are setting yourself up for failure. Especially if you are trying to eat to specific macros. Lunch boxes will be your new best friend.
4. Give yourself one day, or at least one meal, a week where you eat whatever. Don't go crazy and sabotage a week's worth of hard work, but don't stress about it. This is my Sunday. I still eat pretty clean but almost always sneak in some wings and/or pizza.
That's honestly all I do. It isn't easy, but to say it is hard would be a lie. It's better than any fad diet and the science backs that up. I've been doing this going on about 8 years now, and have learned how to modify my daily intake to "cheat" with bad food or beer. The first few weeks were a pain, and I leaned heavily on a cheap kitchen scale from Walmart to properly portion, but learned a lot and it became so routine. Eventually you can eye out your portions and it's just a matter of cooking and prepping it to grab and go during the week.
1
Posted on 5/20/21 at 3:42 pm to topcat88
Eat less than 2500 calories a day and get at least 150g of protein.
Do this and you’ll learn either:
A. You prefer eating calorie dense foods (what most people would consider “unhealthy”) and being hungry all day
OR
B. You prefer being satiated, which is hard to do when eating calorie dense foods, so you will be forced to eat foods that are not calorie dense (healthy foods) to stay satiated
Do this and you’ll learn either:
A. You prefer eating calorie dense foods (what most people would consider “unhealthy”) and being hungry all day
OR
B. You prefer being satiated, which is hard to do when eating calorie dense foods, so you will be forced to eat foods that are not calorie dense (healthy foods) to stay satiated
Posted on 5/20/21 at 3:51 pm to topcat88
Less butter and oils to cook
Bake and grill more than fry
More lean meats than red and fatty ones
More fiber/veggies and less carbs
Bake and grill more than fry
More lean meats than red and fatty ones
More fiber/veggies and less carbs
Posted on 5/20/21 at 4:08 pm to topcat88
Cut way back on your salt intake.
Posted on 5/20/21 at 4:17 pm to topcat88
quote:Portion control helps.
How do you do it?
Posted on 5/20/21 at 4:28 pm to topcat88
I've been doing lunch prep every Sunday since the start of 2021 to eat healthier and more cost efficiently.
I usually eat Pork Tenderloin, chicken breast, or turkey burger with no bun. Usually pair it with different veggies and fruit
I usually eat Pork Tenderloin, chicken breast, or turkey burger with no bun. Usually pair it with different veggies and fruit
Posted on 5/20/21 at 4:29 pm to topcat88
I make meal preps consisting ground turkey or chicken, chopped up bell peppers, asparagus, sweet potatoes, and black beans with a tiny scoop of brown rice. Pretty good and healthy.
Posted on 5/20/21 at 4:35 pm to topcat88
You don't have to be ultra strict. Just budget the less healthy foods.
Posted on 5/20/21 at 4:35 pm to topcat88
Leans meats are the staple. Chicken breast, ground turkey, lean cuts of steak, fish (I prefer salmon or tuna).
Fresh vegetables. Don’t use butter to cook with. Keep oil use to a minimum. Cut out all non-diet or sugar free sodas. Don’t drink your calories. Eat fruit instead of ice cream.
It’s really simple and becomes just a way of living that I don’t really think about anymore
Fresh vegetables. Don’t use butter to cook with. Keep oil use to a minimum. Cut out all non-diet or sugar free sodas. Don’t drink your calories. Eat fruit instead of ice cream.
It’s really simple and becomes just a way of living that I don’t really think about anymore
Posted on 5/20/21 at 4:36 pm to topcat88
Just make sure that VJ is clean and disease free first
Posted on 5/20/21 at 7:20 pm to topcat88
Don't buy any junk food at the store. If it's in your house it will get eaten. Don't rely on willpower. It won't work. Remove the temptation.
I do that and eat clean almost always at home. And barely eat out. As a side bonus you save money.
All of that said, occasionally I cheat a little. This is about setting up a sustainable lifestyle. Being overregimented isn't really sustainable. Since I eat clean most of the time, if I'm having dinner at my Mom's house I'll go ahead and eat the homemade desert, fried fish, etc. Just don't bring a ton of leftovers home with you.
I do that and eat clean almost always at home. And barely eat out. As a side bonus you save money.
All of that said, occasionally I cheat a little. This is about setting up a sustainable lifestyle. Being overregimented isn't really sustainable. Since I eat clean most of the time, if I'm having dinner at my Mom's house I'll go ahead and eat the homemade desert, fried fish, etc. Just don't bring a ton of leftovers home with you.
Posted on 5/20/21 at 7:40 pm to topcat88
A lot of baked chicken and fish with veggies.
Posted on 5/20/21 at 8:19 pm to topcat88
Breakfast: two hard boiled eggs, oatmeal, fruit
Lunch: salad (usually spinach) with other veggies (celery, zucchini, bell pepper), add some nuts for protein
Dinner: veggies, grilled chicken
Snacks: apples, granola bar (be carful though, many of these are often sugar bombs sold a “healthy”)
Lunch: salad (usually spinach) with other veggies (celery, zucchini, bell pepper), add some nuts for protein
Dinner: veggies, grilled chicken
Snacks: apples, granola bar (be carful though, many of these are often sugar bombs sold a “healthy”)
Posted on 5/20/21 at 9:10 pm to topcat88
No fast food. Vegetarian diet, only drinks are tea, coffee, and water.
Posted on 5/20/21 at 9:24 pm to topcat88
Egg whites, grilled chicken, nuts, 10-12 glasses of water a day, 100 calorie Greek yogurt, measure meat/pasta servings. Smaller bowls/plates for portion control. Add grilled chicken to spinach, kale, Eggbeaters. Mix it up.
Posted on 5/20/21 at 10:07 pm to topcat88
My wife is a incredibly healthy eater, she eats a Mediterranean diet, with no red meat, and little other meat, has been on this most of her life. All her weight is ideal, her blood work is is always perfect. and she requires no meds. That being said she is constantly sick with something, has had several bouts with diverticulitis, gout, many bladder infections, you name it, Genetics are 90% of good health.
Posted on 5/20/21 at 10:55 pm to topcat88
This is what I do. 50 and on no meds - bloodwork has been pretty spot on for years - testosterone pretty high
- pasture raised meats
- olive/avocado/coconut oils - grass fed butter and ghee
- lots of veggies
- less fruit - like 1 serving of berries / day - most fruit are just bags of sugar
- cut the sugar - once you do your cravings will drop
- don’t avoid salt- just use sea salt - without iodine
- avoid plastics and the microwave as much as possible
- cook as much as you can - from organic whole foods - avoid boxed, canned as much as you can
- read food labels and the fewer the ingredients the better
- no fast food - no soda or store bought juices - lots of water
- when you eat out, just know it isn’t good for you - the weekends are usually the worst for me - but I cook all meals during the week or prep if I can.
- recognize that the food manufacturers and the government dont are about you and aren’t “Looking out for you”
- I also supplement a good bit but I feel the cost is worth it and I can tell the difference when everything is working together and I feel great.
Is it hard? Yes
Is it expensive? Yes
I look at it as - I’d rather pay for my health now than pay later because I’m really sick from a lifetime of eating like shite.
- pasture raised meats
- olive/avocado/coconut oils - grass fed butter and ghee
- lots of veggies
- less fruit - like 1 serving of berries / day - most fruit are just bags of sugar
- cut the sugar - once you do your cravings will drop
- don’t avoid salt- just use sea salt - without iodine
- avoid plastics and the microwave as much as possible
- cook as much as you can - from organic whole foods - avoid boxed, canned as much as you can
- read food labels and the fewer the ingredients the better
- no fast food - no soda or store bought juices - lots of water
- when you eat out, just know it isn’t good for you - the weekends are usually the worst for me - but I cook all meals during the week or prep if I can.
- recognize that the food manufacturers and the government dont are about you and aren’t “Looking out for you”
- I also supplement a good bit but I feel the cost is worth it and I can tell the difference when everything is working together and I feel great.
Is it hard? Yes
Is it expensive? Yes
I look at it as - I’d rather pay for my health now than pay later because I’m really sick from a lifetime of eating like shite.
Posted on 5/20/21 at 11:48 pm to topcat88
One meal a day playa. You can start with intermittent fasting to help get used to it. To help even more stay away from sugars and white bread.
I eat around 11:30 urrday. Go do tackle and grapple from 6-7:30 and come home and go to bed. If I’m feeling sore I’ll drink a protein shake before bed.
Worked wonders for me. Lost about 30lbs and my energy levels are still normal.
Worked wonders for me.
I eat around 11:30 urrday. Go do tackle and grapple from 6-7:30 and come home and go to bed. If I’m feeling sore I’ll drink a protein shake before bed.
Worked wonders for me. Lost about 30lbs and my energy levels are still normal.
Worked wonders for me.
Posted on 5/21/21 at 2:32 am to topcat88
(no message)
This post was edited on 7/10/21 at 2:54 pm
Posted on 5/21/21 at 6:48 am to topcat88
quote:
How do you do it? What does your diet look like? I want to get healthier but find myself getting lazy and just eating out all the time. I went to the DR. Recently and he says now is the time. He gave me a list of healthy foods but I’m just looking for ideas of what to cook and bring to lunch and stuff. Just curious what a real healthy persons diet looks like during the week.
This thread is long so I doubt any advice at this point is helpful, but I just try not to be too over the top and just be mindful of what I’m eating and my calorie intake. I don’t count them specifically, just try to keep my meals in a decent range. I’m not the most lean, but I went from 265 >210 in about a year and have maintained 210 +/- 5 for about 2 years.
You’ll also get the point where things like a burger from a fast food restaurant will make you feel like such shite it’s not even an option to eat it.
This post was edited on 5/21/21 at 7:27 am
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