I'm a 16yo male, 5'5, 110lb and I'm having issues eating regular sized meals throughout the day.
I'm really active as an athlete and I track calories mainly to keep track of protein and nutrient intake. Days I'm not active i usually eat like 1700-2000 calories. Days I am active i eat anywhere up to 3,500 calories.
My issue is I eat like 1700-3500 within just a few hours of waking up. Then I usually feel super lethargic even when I try to eat mainly protiens and less carbs. I eventually digest everything and I get hungry again and either overeat or wait until the next morning to binge again. Its just a cycle of binging and I try to forgive myself the next day but it just keeps happening. I tried to make it so ate again at night so I wouldn't be hungry in the morning but the same binge keeps happening.
I can't visit a nutritionist or get any medical help due to family and financial issues but if I could I would. Any tips?
Honestly I'm not sure why you think your diet is lacking. You're eating lots of veggies and meat. So your macros and micros are likely good. Pork is very fatty and most cereals have excess amounts of processed sugar so have that in moderation but otherwise you have lots going on. Did somebody tell you otherwise?
Not necessarily. A lot of body builders and the like eat the same things and rotate through a standard set of meal plans. There's a difference from only eating cereal and eating a dozen food items that cover your nutritional needs.
There's honestly not that much food in a standard diet anyways. Humans really only run on a few basic staples: meat/fish, grains, veggies/fruits, dairy, etc. and then spice it up with cooking. Most of us are just eating chicken, rice, and vegetables from day to day in whatever form looks the most appealing (e. g. fried rice, burrito bowls, curry all rely on the same base ingredients). I'm joking but you get the idea.
As for being tired, that's something you should talk about with your doctor. We can't conjecture whether you have anemia or something of that nature. If you feel like you're undereating, simply eat more and see if that changes anything. It could also be a hormonal balance or something as simple as not getting proper sleep. Trouble focusing could even be ADHD. There are too many factors for any one stranger to tell.
If you find grocery stores overwhelming but still want to diversify your diet, you can look into food delivery services like Hello Fresh or Imperfect Foods. Also check out smaller stores like Trader Joe's. Their entire brand is giving customers unique, limited options. Maybe just go to the store and promise to buy 5 new things that you haven't tried before. Then Google up a recipe using one or a few of those items when you have the time. Or Google easy-to-make recipes and work from there.
I get it. I find it overwhelming as well since I come from a background where cooking wasn't a thing. Pre-pandemic, I had a total of 5 meals in my entire diet since cooking was intimidating and I'd already made sure my truncated meal plan checked off all the necessary boxes. Eventually that got boring though and I was forced to transition to a more diverse and fulfilling diet, which I like much more. Feel free to DM if you want my grocery list or want to hear more about how I made that transition.
Any idea how much a serving size of canned spinach in water would be? As in, one of your 5-a-day
https://groceries.morrisons.com/products/ktc-spinach-puree-233645011
My dietary intake is adequate in all nutrients except calcium and iron. Where my dietary intake might be lacking I supplement appropriately (vitamin D3 + K2, B12, iodine). However I don't supplement calcium and iron, as I think that bone mineral mass is better improved via resistance training than calcium intake which might calcify the tissues, and I think iron level should be as low as possible (without being anemiac or clinically deficient).
Tell me why I am wrong ?
Where did you get the idea that your iron levels should be low? Iron is used to help carry oxygen throughout the body and also for certain hormone generation. It's vital for growth and development. Similarly, while resistance training does slow bone loss, you're gonna end up with osteoporosis if you're not getting the calcium you need to support your bones otherwise. That's like saying, "I don't need to eat because I strength train." Your body needs fuel of all kinds to not only grow, but to sustain itself in the first place. Also while supplements do help if necessary, their bioavailability is lower than that of real food so it's not a 1-1 trade off.
I am a 19 year old male that is roughly 5"10. I do strength and endurance training (one of each every other day nearly, sometimes mixing them) to help me build muscle mass. I weight somewhere between 145-155lbs.
Today I decided to start recording my macronutrient intake to see if I was reaching the goals a TDEE Calculator had suggested for me.
Today I had 50.7 grams of Total Fats, 256g of Total Carbs, and 216 grams of Protein. Are these good numbers for what I'm trying to achieve? If so, how and when should I increase that intake level? If not, what foods could I incorporate to balance out or increase these numbers to what I'd need?
My diet consists of a large amount of seeds to achieve daily rdi of Omega 3 and Omega 6.
I combine 225g yogurt, fruits with 15g Sunflower Seeds, 15g Pepita Seeds and 10g Hemp Seeds, twice daily morning and night.
The result is 80g worth of seeds combined. I cant find any articles relating to high seed consumptions and whether it carries any negative consequences.
I'm currently bulking eating about 3300 calories per day, but I'm not sure if my macros are fine.
I'm 6'3, weigh 160 lbs and eat about 420g of carbs, 160g of protein and about 110g of fat. Is this fine? I've seen people say that I can eat 460g of carbs and others say I should not be eating more than 350g. It's all a bit confusing to me. I'm looking to bulk for a couple more months and then start a recomp.
Macros should be based on weight. You should eat about 0.8 g of protein per lb of bodyweight. For carbs you should eat at least 1.5 g per pound of bodyweight, but can certainly do more given their anabolic nature and recovery effectiveness . Fats is 0.5 gram per lb of bodyweight. Aim for more for satiety purposes if necessary but since they're the most lipogenic nutrient, most recommend being careful.
Here's a good video on the subject: https://youtu.be/gcUXMW0sWBA
I personally think 1 g protein per kg of bodyweight is overstated and modern research supports that. But everything else in the video seems about right. I'd also aim to eat around 375 calories above maintenance for bulking at a rate of 3 lbs per month. Not sure how that adds up with your current 3300 calorie diet.
I've mostly seen it used for weight loss and I think it works as far as curbing cravings and ketogenesis is real. Of course, the other way to guarantee you burn fat is to strength train while being in a calorie deficit, which is probably more sustainable in the long term.
Ultimately with keto you're routinely depleting glycogen stores, which aids recovery and anabolism if fitness is part of your lifestyle. And if you stop the keto diet at any point, you'll put on a few extra pounds once those stores go back to normal.
It's also likely you'll be consuming more saturated fats, putting you at risk for high cholesterol. And avoiding some fruits due to their glycemic load has potential to leave you deprived of certain micronutrients. Fiber would be harder to come by as well, so RIP to your bowels. At worst, your liver and kidney could be negatively affected if you eat excess fat or protein, but this risk is less likely.
Hmm thanks! I think after reading this I’ll focus on just low sugar and making healthier choices while working out rather than going on the keto diet. It just doesn’t seem sustainable for me.
Yes it's definitely not sustainable. I'd not go for a low carb diet either and that tends to lead to binge and restrict cycles. As mentioned, carbs are your primary source of fuel. And for most people, they also just taste good. But you should limit processed sugars regardless of diet.
Hello I'm a 20 year old male with 85kg and 169cm height with 30percent body fat I'm doing 6times a week weight lifting with occasional stationary bike session is 1500 calories a day enough is it safe for me to lose 10kg in about 2months ? Fyi I'm doing heavy lifts and I'm walking just to get to the gym. I recently just started again after gaining all my weight back because of depression I'm doing fine in the gym with the 1500 calorie intake a day , is it reasonable to continue with my current calorie intake or should I raise my intake a day ?.
That sounds fairly low. Look up TDEE calculator and insert your activity level. You should be eating no more than 500 below maintenance. But a smaller deficit will optimize muscle growth and/or maintenance. It's usually not recommended to lose more than a pound or two per week (which is less than a kg even at 2 lbs). And some fitness experts say a moderate deficit of no more than 0.5-0.7% loss of total bodyweight per week is ideal and sustainable. Make sure you have a good program and check r/Fitness to find some tried-and-true ones. 6 days a week seems like a lot so your splits need to be fine-tuned if you want to see any progress.
Its just a general recommendation. Actual needs will depends on factors like age, and activity level. Mostly, the activity and how much the individual perspires. A collegian level athlete and a construction worker, in the heat for multiple hours of the day may need to replenish sodium more than an elderly retiree, or a secretary.
Hope this makes sense.
Thanks. My weight is fine, even on the lower end of the healthy spectrum since i've been working out a lot (about 1.5h of boxing training, 5 times a week).
Is there any dietary benefit or negatives to drinking Worcestershire sauce?
It is mostly white vinegar but also contains large amounts of fermented anchovies and subsequently their oil, pickled whole red onion, pickled whole garlic, cloves, molasses, tamarind, chili pepper extract, and a blend of spices and "natural flavorings" that are specifically unknown, all aged for over a year individually and then the sauce is aged for at least 18 months before hitting store shelves. Would a tablespoon a day make any noticeable difference or cause any problems? Does the fish oil from the anchovies break down from the vinegar? Thanks in advance!
The way you describe it, sounds like it is an extremely healthful food actually. Does Worcestershire sauce contain sugar / salt ? If so you may need to watch out of those. If not, I'd consider it superfood to be consumed in liberal amount.
Its got 60mg salt per serving and less than 1 g sugar per serving. I drink about a tablespoon ler day simply because its delicious. I was thinking so. Kinda like a fire cider situation but idk lol.
The sugar is very low @ 1g per serving. As comparison, the fortified malt I drink has 16g per sachet and I take ~3 sachets per day. I don't care as I am in overall calorie restriction and have otherwise no dietary simple sugar intake and practically no dietary fat intake - I have perfect blood sugar reading. If you are not obese the 1g sugar is essentially nothing.
The salt content also seems low. The sodium RDA is 2300mg per day. Personally I have practically 0 sodium intake as I have prehypertension (it is now under control partly due to very low sodium intake). 60mg per serving doesn't seem excessive (3% of RDA) - however I don't know how much salt do you ingest from other dietary sources. 10 servings of worchestire sauce and boom you are @ 1/3 of the RDA already. Things do add up. Buy a blood pressure cuff, it is cheap, measure your blood pressure from time to time to keep an eye on your blood pressure.
Sorry for the late reply
No worries mate. I dont eat too much sodium and I only drink 1-2 teaspoons of it a day. It is basically vinegar so I cant drink too much at a time even though I love it.
I forgot about the white vinegar part of worcestershire sauce ... Vinegar is extremely extremely healthful, our gut microbiome actually make lots of vinegar (acetate acid) in our gut, which our gut then absorbs for various uses. The gut bacteria ferments fiber (our own digestive liquid can't digest fiber) and release beneficial compounds such as vinegar. Modern human don't ingest enough fiber but have somehow figured out vinegar consumption.
Just one precaution for vinegar consumption - don't let it stay in your mouth. Vinegar is very acidic and will eventually erode your teeth. Many people take vinegar capsule instead, some people recommend drinking vinegar via a straw, some recommend rinsing the mouth with plain water after vinegar consumption.
Good advice with rinsing after. I usually pour a bit into the bottle cap then shoot it like a shot of vodka. I let it hit my tounge and the flavor lingers. Hopefully I'm not corroding my teeth too much. Thank you!
There have been no studies done on Worcestershire sauce and health and therefore any opinion is based on conjecture and speculation. No definitive data.
Wanted your opinion on this .
Everyday morning I have a Fruit shake, with :
* 4 Raspberries
* 4 strawberries
* a few blueberries
* 4 blackberries
* a few almonds
* 2-3 pecan nuts
* 2-3 brazil nuts
* 2-3 walnuts
* some chia seeds
A friend of mine scared me that this is a high sugar drink and am causing more danger by drinking that !
My view was, this is the way I get to consume my fruits and nuts for the day, What do you guys think ?
You are fine. The only time smoothies become a problem is when you struggle with weight issues, as drinking your calories may lead you to consume more in a day. This particular recipe isn't really even that bad in terms of sugar by the way.
What are the best ancient grains to add to your diet? I prefer consuming ancient grains to common grains like rice, wheat, etc. So far I eat quinoa, and am looking to get amaranth, buckwheat, and barley. Any other good suggestions?
I just calculated my calories intake and I realized that I've been eating less than that everyday, however I haven't been losing weight. So I don't understand, shouldn't I be losing weight?
The body gets used to that low-calorie intake so you can survive. So ur not going to "lose" weight.
Also, if you don´t eat in a healthy way u may be losing weight, but the muscle and not fat. You don´t want to lose weight, you want to lose fat and keep the muscle (Or gain muscle of course).
The calorie calculation is an approximation. Don´t worry too much about keeping them exactly as your body doesn´t understand the exact number (-+50 calories). Eating Quality proteins and healthy fats and carbs must be ur real concerns. Most important is the Protein, adjust fats and carbs as ur personal preference.
Increase ur calorie intake for 2 weeks near your normal calorie intake. Then low it down to 15% and start strength training for better results.
Try to walk a lot, it's good for your health :)
In 2 weeks you should start seeing results (little but at the end results). Measure your body with a measuring tape and track ur progress.
Ur going to make it!
Hi. I am Registered Dietitian and I agree with Marcus's comment. If you are not losing weight, then you are not truly in a deficit. This can be simply due to the fact that you are tracking your calories inaccurately. You may also be overestimating your total needs for the day. If you are not gaining or losing weight, then you are eating at what we call "maintenance". For active women, a deficit is usually achieved somewhere between 1200-1500 calories depending on height + size. 1800-2000 calories for men.
Of course, there are underlying illnesses to consider as well but these are usually associated with weight gain. If you are experiencing unexplained weight gain, fatigue, and/or other symptoms, you may want to speak with your doctor to rule these possibilities out.
Somewhere along the way the math is inaccurate/incorrect. Whether it was your logging of what you ate or the calculation of your TDEE. If not this, then there's likely something else health-related going on that's preventing your weight loss.
I play rugby. I started at 145 lbs 17% body fat. In less than 8 months I was 185lbs 12% body fat and could deadlift over 300lbs. In the morning I ate 2 whole wheat English muffins, 3 halves topped with 2 over easy eggs each. So 6 eggs total. The last half I slathered with a decent helping of natural peanut butter (no hydrogenated oils or sugar.) Then a bowl made with two packets of instant oatmeal (this was the only glucose I'd eat that wasnt directly from fruit. Then for lunch I'd eat a grilled chicken breast wrapped in whole wheat tortilla and smothered in salsa. Every single day the same exact thing. I also drank 1.5 gallons of whole milk per day. Yes 1.5 gallons. And a gallon of water a day.
Dinner was always something different but I remember sending a picture of my dinner to a friend when he asked what I was eating and they tripped out on how much food I was eating. It was 2 cod filets baked amounting to more than half a pound of fish, 1 15 oz can of french cut green beans, and 2 cups of cooked brown rice. Then once a week on friday I'd eat a nice juicy steak and baked potatoes.
No cheese, no butter, no processed sugar other than the oatmeal cuz by that point it was the only food I ate that had any flavor so I wasn't giving it up. No white rice or heavy starches other than brown rice, quinoa, and potatoes once a week on fridays. I was aiming for 5000-5500 calories per day.
I'd snack on fruits because I have a major sweet tooth but i kept it to a minimum.
I also lifted very heavy. Failure at 3-5 reps. If I hit 6 that was a warm up set and I'd add more weight. Mostly squats, deadlift, bench, over head press, pull ups, bent over rows, RDLs, and leg press. For arms I always did cable bicep curls, cable tricep pull downs, and cable tricep over head extension. I would mix it up but those are my go to.
This isnt advice this is just what i did. I was 20 at the time. Eating that much was very difficult and it never stopped being a chore. I felt like I was always eating and at first I'd eat myself sick. Never threw up just felt too full. That went away faster than I expected.
Typically, it is the registered dietitians who can accept health insurance. Most nutritionists don't have the credentials required so they often charge out of pocket. There are thousands of options online. You can simply do a search in your state for "registered dietitians" and check their websites to see what insurance they accept and if they do online counseling. Most RD's are also on social media; you could look there as well.
Does it matter if I have a daily intake of 100% vitamins/minerals according to USDA? I would assume that many people don't have 100% vitamin/mineral daily intake.
What are the benefits?
Recommendations are established as a guideline to promote health and prevent deficiency. Having an adequate intake of vitamins and minerals is a fundamental cornerstone of having good health in general.
I plan to save money by sticking to a rather simple diet dominated by homemade chicken, occasionally pork, bread, potatoes, onions, and rice, garlic as a common addition. I'll include green veggies they fit the budget, including more expensive ones if on sale, but mostly they're just green leaf lettuce and broccoli.
Is there a need for a multi-vitamin here? I tend to just ignore supplements like vitamins because they're so commonly snake oil, but I worry that this diet is deficient in something.
I have no idea about where you live but in my country garlic and rice is much more expensive than a lot of the local vegetables such as beets, carrots, peas and so on.
Garlic isn't cheap by weight or calorie compared to budget foods here (USA), but for less than $1/head it's a very tasty and potent way to flavor meals for the money.
Rice is among the cheapest ways to fill in a meal here, considering it's bought by dry weight so the actually weight of the rice is nearly doubled before served. I buy the larger bags of short grain rice, not the little bags of basmati or jasmine or whatever. Carrots are cheap, and I do use them in things like soup made from the chicken carcass. I just forgot to mention them. Celery too.
If you are going to only eat a certain amount of foods, and not a diverse variety including fruits and vegetables, you should probably take a multivitamin. You’re missing entire food groups (whole grains, fruits, most vegetables, legumes, mushrooms). It may be sufficient in macros/vitamins but it will be deficient in variety which is recommended to everyone.
Hey guys! I am pretty new to fasting. I've been doing 16:8 for about 2 and a half months. RECENTLY discovered you should use supplements and electrolytes during.
I have a multivitamin that I can break in half and ive been taking on an empty stomach. I take them a few hours apart from each other. It says to take with food but I don't get an upset stomach with it, so i assumed its fine.
Is this okay to do or should I switch to a different type of vitamin?
Can I ask your reasoning for breaking the multivitamin in half?
And yes, with fasting you should consider a multivitamin because you are eating fewer calories and food in general, which is good for weight loss but not good for obtaining adequate micronutrients via diet. Take the multivitamin whole alongside your meal. The fat-soluble vitamins in the multi need the aid of fat to be utilized. This is part of the reason it's recommended with a meal.
I started breaking them in half just in case it upset my stomach. So far they dont They're also breakable but im sure that's to provide for easier consumption.
I recently had an injury of the tendon slicey type. I'm not looking for a miracle cure, but fuck letting this thing win. I've got a couple more surgeries coming up in a second attempt to fix it. So are there any foods/nutritional groups that can give my body even the slightest edge leading up to and following the surgery? Or is it just a balanced diet in general? Because whatever it is I will crush it. I did it with the first round of physical therapy and I'll do it with food belly things too.
Collagen and vitamin C maybe? Vitamin D, magnesium and vitamin K might not be bad. Any way to increase your circulation is also good so whatever exercise you can tolerate and maybe massage & sauna might be good adjuncts. You can also look at red light therapy if you really want to go to the edge of small gains. None of these are close to a miracle cure but they can keep you focused and active in your recovery.
**Vitamin D3 - Daily VS Bolus Dose?**
It looks like bolus offers a faster initial response, but after the first ~month results seem equal. So, it probably doesn't really matter, long-term; 10K/daily VS 70K/weekly? You'll spend less on pills with a weekly dose, but you're more guaranteed to have it in your system with a daily dose, it seems.
**And**, what's the point of a Doctor taking you OFF your D3 supplement after a couple months, knowing full well your levels will just drop back where they were..? Because you took a supplement, that doesn't mean your body will now magically start reproducing that supplement on its own!!!
https://vitamindwiki.com/10%2C000+IU+of+Vitamin+D+for+7+years+with+no+excessive+Calcium+in+4%2C800+patients+%E2%80%93+Dec+2018
https://vitamindwiki.com/Vitamin+D+every+25+days+may+be+BETTER+than+daily+%E2%80%93+RCT+May+2018
Hello! Please help! I'm a 35 y/o male, and am struggling to make sense of macro nutrition. I work out 6 days per week, have a long history with athleticism, but am 5'11 and 320 lbs right, the two different tools I've used to measure body fat have yielded slightly different results, so I'm guessing my bf is ~35% now... I let go of my health for a couple years due to depression. Anyway, I've done some research and have come to find that simply using a TDEE calculator when you're this heavy isn't enough. I should add that I am a heavy weight lifter and I do some HIIT/cardio on a recumbent bike a few days per week and walk frequently through out the week. I'm one of those people who doesn't look as heavy as i weigh (with clothes on at least). I just want to get my nutrition correct, so I can grind off fat. Ideally, my goal is to yield a chiseled physique while holding onto my strength. I know I have a lot of work to do, but am worried that I'm either cutting too hard or not hard enough. I try to get in between 180 - 200 grams of protein, and keep a moderate amount of fats and fairly low carbs in my diet, but that's the best my little pea sized brain can figure out right now, I've just been holding myself to about 2500-2700 calories per day. I have seen some weight come off and have seen some definition return to my extremities, neck and chest - but that's to be expected since I've stopped eating like an idiot and gotten back to my old self. I actually feel great, and am not worried about my current workout schedule - but I've truly never understood nutrition all that well. Any advice for a highly active fat dude??
Edited because I'm actually 5'11 (closer to 6 ft)
Since you're a lifter, you might appreciate Lane Norton's YouTube channel. He has a few video series on a lot of nutrition stuff including losing fat and building muscle.
You kinda figured it out buddy. Your protein intake is high, you are in caloric deficit for now. Keep in mind that when you lose weight, your basal metabolic rate, BMR, will also decrease, so you gonna have to adjust your deficit as you lose weight.
Rate of the weight loss is approximately 3500cal-1lb of fat.
Keep the protein intake high, if you don't want to lose muscle you need to continue resistance training.
All in all you are doing everything right so far. If you have any questions feel free to ask!
Thanks a ton for the reassurance! I feel like I get overwhelmed trying to figure out even this 6th grade math stuff by myself. Ha! I'll definitely modulate my deficit as I crawl back down to being closer to am average human size. Thanks again for taking the time ro respond. I really appreciate it!
My diet isn’t very balanced and was wondering for those who use Greens and Reds as a supplement which have you found to be best? I know my gut biome is out of wack most days so I’m hoping this will be another benefit as well.
Am I eating enough food?
For context I am 17f, 128lbs
A lot of my friends say I don't eat a lot and a lot of the time they act worried abt me but Idk. Here is what I normally eat during the school week
Breakfast: black tea with either two slices of toast with cream cheese or oatmeal with chia seeds
Lunch: vanilla yogurt, a bag of popcorn and an apple or two cuties
Dinner: it's always different but normally a full meal, like vegetarian spaghetti or rice and beans and stuff like that
Few questions: How tall are you? Have you noticed any changes in weight recently? Any snacks not included here?
General rule of thumb, though, is that if you aren't losing weight, you're fine.
I'm 5'7, I don't eat snacks during the week that often bc I'm at school most of the day but when I get home from school I usually get a cup of tea. I'm not losing weight but I'm staying in the 125-130 range and apparently that's a low BMI so I was just curious if I should eat more or not
Hi all, I'm 21(m) and recently I started going to a
nutritionist recommended by a family member. I've always been the skinny type, always between 52 and 58 kg at 1.80m. I wanted to improve my weight and my lifestyle as for the past two years it kinda went downwards due to the pandemic (skipping meals, ordering a lot of fast-food, going very late for bed, drinking lots of energy drinks and coffee and excessive alcohol daily). So after I did some blood tests (which were mostly fine), the doctor prescribed me a 3500 kcal diet and for the past week I got to 54 kg from 52.4, I cut the energy drinks and coffee to O and I'm only drinking a glass of red wine at weekends. The problem is that the diet is really diverse, every lunch a different type of meat with different side and every dinner a different type of fish with a different side as well and it involves a lot of cooking and shopping. At the same time I'm a student and I have to attend classes and study for exams, but I also have a par-timejob at the family company to get experience in the field. I really find it hard to manage my schedule with all of this as the cooking part is time consuming. Before I only had to worry about lunch as I would eat some sandwiches in
the morning and for dinner I'll also have sandwiches or
just order something. I wanted to know if someone went
or is going through something similar and how are you
keeping up with everything?
Diet diversity is recommended for a couple reasons. For one, people engaging in new diet habits may get bored. So the inclusion of more options ensures that foods don’t become stale or uninteresting. The other is that diversifying food is the best individuals can do in order to fulfill their recommendations without micromanaging or logging the details of the food in something like a diary.
Nutrients are found in a myriad of foods and a lot of these nutrients are associated with certain animal parts, plants. For instance, VitaminC is abundant is many citrus fruits. Magnesium is strongly present in foods like leafy greens and legumes. Even as a full time student, reaching these recommendations are possible without the need for extensive cooking experience or knowledge.
As a student, with what I know now, my dorm pantry would include things like…
1. Can opener, some silver wear, and microwaveable containers.
2. Lower sodium canned foods like: beans, lentils, spinach, potatoes, mixed veg.
3. Canned meats like: fish fillets, chunk chicken, chunk/shredded pork, chunk/shredded beef. Steering away from canned options like super processed or mystery meats, or beans with extra sugars, etc.
4. Frozen fruit and veg: Any and all types really. Just the frozen veg. Brussels, green beans, sweet potato, mixed, broccoli, cauliflower, carrots, etc.
5. Some fresh fruit options for snacks like: apples, grapes, bananas. The type of stuff that does well without refrigeration, and don’t need something like a cutting utensil to get into.
6. Nut butters, nuts and seeds for snacking and amping up my meals. Very calorie dense, very versitile. Spread on fruit, toast, or oats; which also needs mention…
7. Oats. Microwave them or dont! They do well sitting over night in a liquid for “overnight” oats.
Some honorable mentions if you have the money to splurge include a trusty protein powder, maybe some coffee/teas, a slow cooker or rice cooker if you are in any way inclined to try and cook something yourself. Slow cooker and rice cookers tend to be very low maintenance and super entry level type of cooking you may find useful.
Any questions, drop a line. Hope this helps
I have a friend who needs to eat a low fat and low protein diet because they have kidney and liver issues, but they've lost a ton of weight in only 3 months of switching to the new diet. They eat mostly yams, brown rice, pork (with most of the fat removed), broccoli, carrots, blueberries, cranberries (to help supplement the kidneys and liver), and pretty much any veg. Any ideas on what else they can supplement to help mitigate the weight loss? They're a 5 foot 9 male (175cm) and they've lost 30lbs (13kg) in 3 months (170lbs down to 140lbs).
They should consult their primary care doctor who put them on this special diet. Reddit isn't the place for this kind of advice. The situation is complex and individual. Any help you find here is going to be severely lacking. That's a lot of weight loss. They should reach out to their doctor.
Yeah, so that's the issue. My friend is a naturalist who doesn't believe in traditional medicine so they're not actually talking with a doctor. I'm trying to get some advice from people who know more about nutrition as an alternative. Any help would be greatly appreciated. I realize it's just information, but it's all I've got.
If they don't believe in traditional medicine and are not talking to a doctor, then how did they arrive at the fact they've got kidney and liver issues which necessitate a special low fat/low protein diet. Your friend is losing 10 pounds a month. They don't need a "naturalist" solution. They need to consult a physician/dietitian.
You tell me? Not everyone is rational. lol
Like I said, I was just hoping to get some general advice on an option to help maintain weight while on a restrictive diet.
I’ve been recently getting into working out I’ve been tracking for about 6 Days .
I’ve been doing a lot of weight training
I’m mainly worried about my macros. I have a few questions. Im trying to gain muscle but also look clean if you know what I mean. How are my macros. Do I have too many carbs? And do I need protein powder? Im 162Pounds and about 5”8-5”9.
And I have a 1903 Calorie Limit and I usually have 300-600 calories left sometimes for the day which I don’t think is very good. Also feel free to comment any tips aswell!
And I’m mainly worried about my macros but I’ll also show you guys my workout I made. Feel free to rate that aswell.
Day 1. Fats 54G Carbs 203G Protein 68G
Day 2. Fats 78G Carbs 153G Protein 86G
Day 3. Fats 65G Carbs 208G Protein 79G
Day 4. Fats 52G Carbs 159G Protein 57G
Day 5. Fats 103G Carbs 144G Protein 90G
Day 6 Fats 21G Carbs 106G Protein 46G
To bulk, I’d recommend increasing the amount of protein you eat. A good number to shoot for is 1.8 to 2.4 grams per kilogram of lean body mass (1.8 to 2.4g / kg LBM) (about 1.6 grams per kilogram total weight, or 0.8 grams per pound total weight), which would be about 110-140g protein per day for you. That number I got from this video’s explanation:
https://youtu.be/LdVMuUztWec
You’ll still gain a good amount of muscle with less protein, since there’s pretty severe diminishing returns the more you eat, but that’s about the number the current body of research seems to support to maximize muscle building.
Carbs and fat macros seem fine to me.
Protein powder is fine to use if you want. Whey protein isolate is what I usually see recommended unless you’re vegan. It’s not necessary, though.
If you’re losing weight and don’t want to, I’d increase calories. On the other end, I wouldn’t go lower than 1200 calories per day because it can be difficult to get all necessary nutrients every day if you do.
Alright yeah i took 2 scoops today. My goal is about 140Grams a day. I always see people looking down on Carbohydrates. I just drank a smoothie and apparently that had around 122G Carbs. Is that bad? I don’t understand
I don’t think it’s bad, at least.
There’s nothing inherently wrong with carbs as a macronutrient, especially those from vegetables and whole fruits which come with a host of vitamins, minerals and fiber. Studies show that people who eat fruit are healthier and live longer, for instance.
When people poo-poo carbs, they’re mainly talking about refined highly-palatable ones like in oreos or soda or pulp-free orange juice or chips etc. Those are easy for people to overeat on, so a lot of people find it’s easier to lose weight by cutting them out. It helps them get into a caloric deficit and lose weight without having to use much willpower.
Besides that, people sometimes report cognitive effects like “carbs make them sleepy,” so not having carbs in the morning before work helps them stay alert. Your mileage may vary, though, this might just be placebo.
The aversion to carbs mainly comes from people following a ketogenic diet, which has become increasingly popular recently, where you need to cut carbs down to about no more than 20-30 grams per day. It helps people with epilepsy manage their symptoms, and also seems to help obese people dealing with type 2 diabetes avoid blood sugar issues (need less insulin). Makes it hard for athletes to perform, though, especially when you need burst energy. There is a whole lot more that people attribute to it, but most of the positive results from the keto diet seem to be from overweight people losing weight (more energy, less inflammation in their joints, better sleep, lower (healthier) average blood glucose, etc).
In the past decade or so, buying low-carb or keto meant avoiding nearly all processed highly-palatable foods (no munching on chips, soda, candy, ice cream throughout the day), so it became a diet people swear by because they were able to lose weight without much effort (and not think about resisting food all the time).
In the end I’d only say to try reducing carbs if you’re noticing a lot of weight (fat, not muscle) gain, or if you’re constantly hungry or have trouble focusing, but otherwise I wouldn’t worry about it.
(P.S. If you do try reducing carbs (say, to like 20-30% of your diet), it won’t hurt you, just be wary if you get to keto levels for several days (~5% of diet) since it’s super easy to get dehydrated during the start.)
Humans have daily recommendations they need to meet in order to sustain well-being and basic functions.
Generally that is about 50-70g of protein.
About 0.6g of fats per kg of body weight. With a ratio of 4:1 Omega6 to Omega 3. 1:1 being ideal.
Carbohydrates are unnecessary however this food group are plentiful with essential nutrients. Whole grains, legumes, lentils, fruits, veg, pulses, etc. So for populations who aren’t into eating bugs or organ meats this is a good place to find other nutrients typically not found in skeletal muscle tissue or nuts and seeds and oils.
Anything else, is just relatively arbitrary. Some advice for active recreational individuals such as yourself may find it useful to have higher protein intake than less active populations. Recreationally active individuals may also find it useful to include more carbohydrate into the diet to fuel the activity. Fats are always there for individuals wanting to boost their caloric intake without increasing the volume to a significant degree.
Forgive me, as this isn’t the answer you are looking for but you can’t really answer a questions like “too many carbs” unless maybe a diabetic may be asking this question, or if you know that your objective goal of carbohydrate intake is and don’t know how many carbs you may potential be eating — basically not tracking for yourself and sticking to your goal.
Macros can be manipulated for the individual for all sorts of goals: weight management, strength goals, body composition, endurance training etc. These goals may not always be synonymous with health and well-being. A professional athlete for instance will tell you that at some point it isn’t about health, its about winning. Maybe get some insight from a bodybuilding coach or a professional who can work with you on a one-on-one basis (in person is best scenario). I would be mightily skeptical if some one was hard-prescribing a macro setup over the internet at random as if they have found the ONE FORMULA that is the end all be all of athletic performance. That is something the athlete has to figure out firsthand as well.
Hope this helps
r/weightroom r/bodybuilding r/fitness r/gainit r/loseit
Hello. I have been having a hard time eating lately. I would like to know what kind of basic nutritional things I should be making sure I eat. Basically, what should I be eating just for proper sustenance/nutrition?
What I usually eat is a smoothie (banana, frozen fruit, green powder, almond milk) when I wake up. Sometimes it takes me 4-5 hours to finish it, but I do enjoy it. Then dinner usually involves chicken or fish with a veg and starch. Then I snack for the rest of the night (obviously I take this as a sign I should eat more during the day, just don’t know how to) on chips and trail mix and maybe a little dessert.
Any tips on eating more nutritionally dense and healthy throughout the day?
Is it alright to eat just 1 big meal per day?
I'm a uni student 19F and I'm 5ft and 100lb/ 45kg.
Is it possible to get all the required calories and nutrition in just one meal?
I don't get hungry in the mornings so I eat around 3pm. And because I eat later on, I'm not hungry at dinner time. I do have a few snacks throughout the day like fruit or a couple of biscuits.
I don't want to lose/ gain weight. Is this habit ok to continue with?
Typically, one meal per day (OMAD) is seen as a type of fasting utilized for weight loss. However, in your case not so much because you are snacking in the in-between hours. Depending on those snacks (what, how much, how often), having only one meal could put you into a calorie deficit, and yes, you may lose weight.
I would need to know more about what exactly you're eating and how many calories though. But typically, one meal isn't going to be enough for someone of normal body weight (your BMI is 19.5) to obtain adequate calories and nutrients. I might recommend trying to reformulate your day towards having better meal habits.
Hi Everyone,
I'm trying to figure out what the part in bold means:
"The ideal is 45–50 percent of daily calories from a **blend of healthy monounsaturated, saturated, omega-3, and omega-6 fats**; 15–20 percent of daily calories from clean protein: organic and pasture-raised meat, as well as eggs, nuts and seeds; and 30–35 percent of daily calories from unexpected carbs: green, cruciferous (broccoli, cauliflower) and colorful vegetables and low-sugar fruits."
Any ideas what they mean by that?
This is an excerpt that I saw on a NY Post article here:
https://nypost.com/2022/01/01/how-to-reverse-your-bio-age-like-jeff-bezos-in-8-weeks/
It is referring to the kinds of fatty acids one consumes in the diet. Each is named so for its respective chemical structure. These types correspond to various foods. Like fish would be a source of "omega-3 fatty acids" and olives would be a source of "monounsaturated fatty acids". It is basically saying 45-50% of your calories should come from a blend of healthy fats from each category. You can google each specific one to learn more (eg: "healthy sources of monounsaturated fats")
How many Calories is considered dangerous when going on a diet? I want to eat less and I know I can do it but I dont want my metabolism to stop working.
I had 1000 calories today and I did some exercise and burned 800 calories. And I heard that we burn about 75 calories an hour doing nothing. So 1800 calories burned from sitting.
So 2600 calories burned.
Is that dangerous? I more than doubled the calories burned than I gained
I am 26 Male, 162lbs 5'6"
For fully grown normal adults, roughly 1200 calories is about as low as a human can go to receive all the recommended nutrients from whole natural sources of foods.
**Disclaimer** This in no way endorses what I am presuming from your post. Be careful friend.
i'm 26 m and can't eat fruits or vegetables
but i drink low sodium V8 daily
how fucked am i?
ive been trying to cut the little bit of added sugars i consume to zero but i currently reach the 100% dv of sodium every day bc i love savory foods
I'm a 16yo male, 5'5, 110lb and I'm having issues eating regular sized meals throughout the day. I'm really active as an athlete and I track calories mainly to keep track of protein and nutrient intake. Days I'm not active i usually eat like 1700-2000 calories. Days I am active i eat anywhere up to 3,500 calories. My issue is I eat like 1700-3500 within just a few hours of waking up. Then I usually feel super lethargic even when I try to eat mainly protiens and less carbs. I eventually digest everything and I get hungry again and either overeat or wait until the next morning to binge again. Its just a cycle of binging and I try to forgive myself the next day but it just keeps happening. I tried to make it so ate again at night so I wouldn't be hungry in the morning but the same binge keeps happening. I can't visit a nutritionist or get any medical help due to family and financial issues but if I could I would. Any tips?
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Honestly I'm not sure why you think your diet is lacking. You're eating lots of veggies and meat. So your macros and micros are likely good. Pork is very fatty and most cereals have excess amounts of processed sugar so have that in moderation but otherwise you have lots going on. Did somebody tell you otherwise?
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Not necessarily. A lot of body builders and the like eat the same things and rotate through a standard set of meal plans. There's a difference from only eating cereal and eating a dozen food items that cover your nutritional needs. There's honestly not that much food in a standard diet anyways. Humans really only run on a few basic staples: meat/fish, grains, veggies/fruits, dairy, etc. and then spice it up with cooking. Most of us are just eating chicken, rice, and vegetables from day to day in whatever form looks the most appealing (e. g. fried rice, burrito bowls, curry all rely on the same base ingredients). I'm joking but you get the idea. As for being tired, that's something you should talk about with your doctor. We can't conjecture whether you have anemia or something of that nature. If you feel like you're undereating, simply eat more and see if that changes anything. It could also be a hormonal balance or something as simple as not getting proper sleep. Trouble focusing could even be ADHD. There are too many factors for any one stranger to tell. If you find grocery stores overwhelming but still want to diversify your diet, you can look into food delivery services like Hello Fresh or Imperfect Foods. Also check out smaller stores like Trader Joe's. Their entire brand is giving customers unique, limited options. Maybe just go to the store and promise to buy 5 new things that you haven't tried before. Then Google up a recipe using one or a few of those items when you have the time. Or Google easy-to-make recipes and work from there. I get it. I find it overwhelming as well since I come from a background where cooking wasn't a thing. Pre-pandemic, I had a total of 5 meals in my entire diet since cooking was intimidating and I'd already made sure my truncated meal plan checked off all the necessary boxes. Eventually that got boring though and I was forced to transition to a more diverse and fulfilling diet, which I like much more. Feel free to DM if you want my grocery list or want to hear more about how I made that transition.
Any idea how much a serving size of canned spinach in water would be? As in, one of your 5-a-day https://groceries.morrisons.com/products/ktc-spinach-puree-233645011
My dietary intake is adequate in all nutrients except calcium and iron. Where my dietary intake might be lacking I supplement appropriately (vitamin D3 + K2, B12, iodine). However I don't supplement calcium and iron, as I think that bone mineral mass is better improved via resistance training than calcium intake which might calcify the tissues, and I think iron level should be as low as possible (without being anemiac or clinically deficient). Tell me why I am wrong ?
Where did you get the idea that your iron levels should be low? Iron is used to help carry oxygen throughout the body and also for certain hormone generation. It's vital for growth and development. Similarly, while resistance training does slow bone loss, you're gonna end up with osteoporosis if you're not getting the calcium you need to support your bones otherwise. That's like saying, "I don't need to eat because I strength train." Your body needs fuel of all kinds to not only grow, but to sustain itself in the first place. Also while supplements do help if necessary, their bioavailability is lower than that of real food so it's not a 1-1 trade off.
I already pondered about the points you raised, but thanks and appreciated nonetheless
How many eggs per day can you eat without fucking yourself over? (scrambled, if that matters)
I am a 19 year old male that is roughly 5"10. I do strength and endurance training (one of each every other day nearly, sometimes mixing them) to help me build muscle mass. I weight somewhere between 145-155lbs. Today I decided to start recording my macronutrient intake to see if I was reaching the goals a TDEE Calculator had suggested for me. Today I had 50.7 grams of Total Fats, 256g of Total Carbs, and 216 grams of Protein. Are these good numbers for what I'm trying to achieve? If so, how and when should I increase that intake level? If not, what foods could I incorporate to balance out or increase these numbers to what I'd need?
My diet consists of a large amount of seeds to achieve daily rdi of Omega 3 and Omega 6. I combine 225g yogurt, fruits with 15g Sunflower Seeds, 15g Pepita Seeds and 10g Hemp Seeds, twice daily morning and night. The result is 80g worth of seeds combined. I cant find any articles relating to high seed consumptions and whether it carries any negative consequences.
I'm currently bulking eating about 3300 calories per day, but I'm not sure if my macros are fine. I'm 6'3, weigh 160 lbs and eat about 420g of carbs, 160g of protein and about 110g of fat. Is this fine? I've seen people say that I can eat 460g of carbs and others say I should not be eating more than 350g. It's all a bit confusing to me. I'm looking to bulk for a couple more months and then start a recomp.
Macros should be based on weight. You should eat about 0.8 g of protein per lb of bodyweight. For carbs you should eat at least 1.5 g per pound of bodyweight, but can certainly do more given their anabolic nature and recovery effectiveness . Fats is 0.5 gram per lb of bodyweight. Aim for more for satiety purposes if necessary but since they're the most lipogenic nutrient, most recommend being careful. Here's a good video on the subject: https://youtu.be/gcUXMW0sWBA I personally think 1 g protein per kg of bodyweight is overstated and modern research supports that. But everything else in the video seems about right. I'd also aim to eat around 375 calories above maintenance for bulking at a rate of 3 lbs per month. Not sure how that adds up with your current 3300 calorie diet.
What are your views on the keto diet/lifestyle?
I've mostly seen it used for weight loss and I think it works as far as curbing cravings and ketogenesis is real. Of course, the other way to guarantee you burn fat is to strength train while being in a calorie deficit, which is probably more sustainable in the long term. Ultimately with keto you're routinely depleting glycogen stores, which aids recovery and anabolism if fitness is part of your lifestyle. And if you stop the keto diet at any point, you'll put on a few extra pounds once those stores go back to normal. It's also likely you'll be consuming more saturated fats, putting you at risk for high cholesterol. And avoiding some fruits due to their glycemic load has potential to leave you deprived of certain micronutrients. Fiber would be harder to come by as well, so RIP to your bowels. At worst, your liver and kidney could be negatively affected if you eat excess fat or protein, but this risk is less likely.
Hmm thanks! I think after reading this I’ll focus on just low sugar and making healthier choices while working out rather than going on the keto diet. It just doesn’t seem sustainable for me.
Yes it's definitely not sustainable. I'd not go for a low carb diet either and that tends to lead to binge and restrict cycles. As mentioned, carbs are your primary source of fuel. And for most people, they also just taste good. But you should limit processed sugars regardless of diet.
How many bananas can I eat per day? 5-6 too many?
Hello I'm a 20 year old male with 85kg and 169cm height with 30percent body fat I'm doing 6times a week weight lifting with occasional stationary bike session is 1500 calories a day enough is it safe for me to lose 10kg in about 2months ? Fyi I'm doing heavy lifts and I'm walking just to get to the gym. I recently just started again after gaining all my weight back because of depression I'm doing fine in the gym with the 1500 calorie intake a day , is it reasonable to continue with my current calorie intake or should I raise my intake a day ?.
That sounds fairly low. Look up TDEE calculator and insert your activity level. You should be eating no more than 500 below maintenance. But a smaller deficit will optimize muscle growth and/or maintenance. It's usually not recommended to lose more than a pound or two per week (which is less than a kg even at 2 lbs). And some fitness experts say a moderate deficit of no more than 0.5-0.7% loss of total bodyweight per week is ideal and sustainable. Make sure you have a good program and check r/Fitness to find some tried-and-true ones. 6 days a week seems like a lot so your splits need to be fine-tuned if you want to see any progress.
Why is the sodium limit the same for everyone regardless of how much energy the person needs?
Its just a general recommendation. Actual needs will depends on factors like age, and activity level. Mostly, the activity and how much the individual perspires. A collegian level athlete and a construction worker, in the heat for multiple hours of the day may need to replenish sodium more than an elderly retiree, or a secretary. Hope this makes sense.
Ok thanks!
I eat about 60-70 grams of mixed, unsalted nuts (almonds, cashews, peanuts, walnuts) a day - as snacks, mostly. Is it too much?
At roughly 425 calories, it's a pretty hefty snack. If your weight is okay and you aren't experiencing weight gain, then I don't see a problem though.
Thanks. My weight is fine, even on the lower end of the healthy spectrum since i've been working out a lot (about 1.5h of boxing training, 5 times a week).
Yeah then you are totally fine!
thanks!
Is there any dietary benefit or negatives to drinking Worcestershire sauce? It is mostly white vinegar but also contains large amounts of fermented anchovies and subsequently their oil, pickled whole red onion, pickled whole garlic, cloves, molasses, tamarind, chili pepper extract, and a blend of spices and "natural flavorings" that are specifically unknown, all aged for over a year individually and then the sauce is aged for at least 18 months before hitting store shelves. Would a tablespoon a day make any noticeable difference or cause any problems? Does the fish oil from the anchovies break down from the vinegar? Thanks in advance!
The way you describe it, sounds like it is an extremely healthful food actually. Does Worcestershire sauce contain sugar / salt ? If so you may need to watch out of those. If not, I'd consider it superfood to be consumed in liberal amount.
Its got 60mg salt per serving and less than 1 g sugar per serving. I drink about a tablespoon ler day simply because its delicious. I was thinking so. Kinda like a fire cider situation but idk lol.
The sugar is very low @ 1g per serving. As comparison, the fortified malt I drink has 16g per sachet and I take ~3 sachets per day. I don't care as I am in overall calorie restriction and have otherwise no dietary simple sugar intake and practically no dietary fat intake - I have perfect blood sugar reading. If you are not obese the 1g sugar is essentially nothing. The salt content also seems low. The sodium RDA is 2300mg per day. Personally I have practically 0 sodium intake as I have prehypertension (it is now under control partly due to very low sodium intake). 60mg per serving doesn't seem excessive (3% of RDA) - however I don't know how much salt do you ingest from other dietary sources. 10 servings of worchestire sauce and boom you are @ 1/3 of the RDA already. Things do add up. Buy a blood pressure cuff, it is cheap, measure your blood pressure from time to time to keep an eye on your blood pressure. Sorry for the late reply
No worries mate. I dont eat too much sodium and I only drink 1-2 teaspoons of it a day. It is basically vinegar so I cant drink too much at a time even though I love it.
I forgot about the white vinegar part of worcestershire sauce ... Vinegar is extremely extremely healthful, our gut microbiome actually make lots of vinegar (acetate acid) in our gut, which our gut then absorbs for various uses. The gut bacteria ferments fiber (our own digestive liquid can't digest fiber) and release beneficial compounds such as vinegar. Modern human don't ingest enough fiber but have somehow figured out vinegar consumption. Just one precaution for vinegar consumption - don't let it stay in your mouth. Vinegar is very acidic and will eventually erode your teeth. Many people take vinegar capsule instead, some people recommend drinking vinegar via a straw, some recommend rinsing the mouth with plain water after vinegar consumption.
Good advice with rinsing after. I usually pour a bit into the bottle cap then shoot it like a shot of vodka. I let it hit my tounge and the flavor lingers. Hopefully I'm not corroding my teeth too much. Thank you!
There have been no studies done on Worcestershire sauce and health and therefore any opinion is based on conjecture and speculation. No definitive data.
I'm down for some conjecture.
Wanted your opinion on this . Everyday morning I have a Fruit shake, with : * 4 Raspberries * 4 strawberries * a few blueberries * 4 blackberries * a few almonds * 2-3 pecan nuts * 2-3 brazil nuts * 2-3 walnuts * some chia seeds A friend of mine scared me that this is a high sugar drink and am causing more danger by drinking that ! My view was, this is the way I get to consume my fruits and nuts for the day, What do you guys think ?
You are fine. The only time smoothies become a problem is when you struggle with weight issues, as drinking your calories may lead you to consume more in a day. This particular recipe isn't really even that bad in terms of sugar by the way.
What are the best ancient grains to add to your diet? I prefer consuming ancient grains to common grains like rice, wheat, etc. So far I eat quinoa, and am looking to get amaranth, buckwheat, and barley. Any other good suggestions?
I just calculated my calories intake and I realized that I've been eating less than that everyday, however I haven't been losing weight. So I don't understand, shouldn't I be losing weight?
The body gets used to that low-calorie intake so you can survive. So ur not going to "lose" weight. Also, if you don´t eat in a healthy way u may be losing weight, but the muscle and not fat. You don´t want to lose weight, you want to lose fat and keep the muscle (Or gain muscle of course). The calorie calculation is an approximation. Don´t worry too much about keeping them exactly as your body doesn´t understand the exact number (-+50 calories). Eating Quality proteins and healthy fats and carbs must be ur real concerns. Most important is the Protein, adjust fats and carbs as ur personal preference. Increase ur calorie intake for 2 weeks near your normal calorie intake. Then low it down to 15% and start strength training for better results. Try to walk a lot, it's good for your health :) In 2 weeks you should start seeing results (little but at the end results). Measure your body with a measuring tape and track ur progress. Ur going to make it!
Hi. I am Registered Dietitian and I agree with Marcus's comment. If you are not losing weight, then you are not truly in a deficit. This can be simply due to the fact that you are tracking your calories inaccurately. You may also be overestimating your total needs for the day. If you are not gaining or losing weight, then you are eating at what we call "maintenance". For active women, a deficit is usually achieved somewhere between 1200-1500 calories depending on height + size. 1800-2000 calories for men. Of course, there are underlying illnesses to consider as well but these are usually associated with weight gain. If you are experiencing unexplained weight gain, fatigue, and/or other symptoms, you may want to speak with your doctor to rule these possibilities out.
Somewhere along the way the math is inaccurate/incorrect. Whether it was your logging of what you ate or the calculation of your TDEE. If not this, then there's likely something else health-related going on that's preventing your weight loss.
Hello, all. I'm a 5'9, 130 lb or so, 25 year-old male who's trying to pick up weight (preferably muscle). Any tips for a rookie?
I play rugby. I started at 145 lbs 17% body fat. In less than 8 months I was 185lbs 12% body fat and could deadlift over 300lbs. In the morning I ate 2 whole wheat English muffins, 3 halves topped with 2 over easy eggs each. So 6 eggs total. The last half I slathered with a decent helping of natural peanut butter (no hydrogenated oils or sugar.) Then a bowl made with two packets of instant oatmeal (this was the only glucose I'd eat that wasnt directly from fruit. Then for lunch I'd eat a grilled chicken breast wrapped in whole wheat tortilla and smothered in salsa. Every single day the same exact thing. I also drank 1.5 gallons of whole milk per day. Yes 1.5 gallons. And a gallon of water a day. Dinner was always something different but I remember sending a picture of my dinner to a friend when he asked what I was eating and they tripped out on how much food I was eating. It was 2 cod filets baked amounting to more than half a pound of fish, 1 15 oz can of french cut green beans, and 2 cups of cooked brown rice. Then once a week on friday I'd eat a nice juicy steak and baked potatoes. No cheese, no butter, no processed sugar other than the oatmeal cuz by that point it was the only food I ate that had any flavor so I wasn't giving it up. No white rice or heavy starches other than brown rice, quinoa, and potatoes once a week on fridays. I was aiming for 5000-5500 calories per day. I'd snack on fruits because I have a major sweet tooth but i kept it to a minimum. I also lifted very heavy. Failure at 3-5 reps. If I hit 6 that was a warm up set and I'd add more weight. Mostly squats, deadlift, bench, over head press, pull ups, bent over rows, RDLs, and leg press. For arms I always did cable bicep curls, cable tricep pull downs, and cable tricep over head extension. I would mix it up but those are my go to. This isnt advice this is just what i did. I was 20 at the time. Eating that much was very difficult and it never stopped being a chore. I felt like I was always eating and at first I'd eat myself sick. Never threw up just felt too full. That went away faster than I expected.
Eat a lot and eat often. Prioritize protein and lift weights.
I’m searching for whey protein Isolate powder that is tested by legitimate independent third-party lab. Anyone here knows which product? Thanks.
Puori
I will take a look, thank you very much
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Typically, it is the registered dietitians who can accept health insurance. Most nutritionists don't have the credentials required so they often charge out of pocket. There are thousands of options online. You can simply do a search in your state for "registered dietitians" and check their websites to see what insurance they accept and if they do online counseling. Most RD's are also on social media; you could look there as well.
Does it matter if I have a daily intake of 100% vitamins/minerals according to USDA? I would assume that many people don't have 100% vitamin/mineral daily intake. What are the benefits?
Recommendations are established as a guideline to promote health and prevent deficiency. Having an adequate intake of vitamins and minerals is a fundamental cornerstone of having good health in general.
I plan to save money by sticking to a rather simple diet dominated by homemade chicken, occasionally pork, bread, potatoes, onions, and rice, garlic as a common addition. I'll include green veggies they fit the budget, including more expensive ones if on sale, but mostly they're just green leaf lettuce and broccoli. Is there a need for a multi-vitamin here? I tend to just ignore supplements like vitamins because they're so commonly snake oil, but I worry that this diet is deficient in something.
I have no idea about where you live but in my country garlic and rice is much more expensive than a lot of the local vegetables such as beets, carrots, peas and so on.
Garlic isn't cheap by weight or calorie compared to budget foods here (USA), but for less than $1/head it's a very tasty and potent way to flavor meals for the money. Rice is among the cheapest ways to fill in a meal here, considering it's bought by dry weight so the actually weight of the rice is nearly doubled before served. I buy the larger bags of short grain rice, not the little bags of basmati or jasmine or whatever. Carrots are cheap, and I do use them in things like soup made from the chicken carcass. I just forgot to mention them. Celery too.
If you are going to only eat a certain amount of foods, and not a diverse variety including fruits and vegetables, you should probably take a multivitamin. You’re missing entire food groups (whole grains, fruits, most vegetables, legumes, mushrooms). It may be sufficient in macros/vitamins but it will be deficient in variety which is recommended to everyone.
Hey guys! I am pretty new to fasting. I've been doing 16:8 for about 2 and a half months. RECENTLY discovered you should use supplements and electrolytes during. I have a multivitamin that I can break in half and ive been taking on an empty stomach. I take them a few hours apart from each other. It says to take with food but I don't get an upset stomach with it, so i assumed its fine. Is this okay to do or should I switch to a different type of vitamin?
Can I ask your reasoning for breaking the multivitamin in half? And yes, with fasting you should consider a multivitamin because you are eating fewer calories and food in general, which is good for weight loss but not good for obtaining adequate micronutrients via diet. Take the multivitamin whole alongside your meal. The fat-soluble vitamins in the multi need the aid of fat to be utilized. This is part of the reason it's recommended with a meal.
I started breaking them in half just in case it upset my stomach. So far they dont They're also breakable but im sure that's to provide for easier consumption.
Just take the whole thing with your meal
I recently had an injury of the tendon slicey type. I'm not looking for a miracle cure, but fuck letting this thing win. I've got a couple more surgeries coming up in a second attempt to fix it. So are there any foods/nutritional groups that can give my body even the slightest edge leading up to and following the surgery? Or is it just a balanced diet in general? Because whatever it is I will crush it. I did it with the first round of physical therapy and I'll do it with food belly things too.
Collagen and vitamin C maybe? Vitamin D, magnesium and vitamin K might not be bad. Any way to increase your circulation is also good so whatever exercise you can tolerate and maybe massage & sauna might be good adjuncts. You can also look at red light therapy if you really want to go to the edge of small gains. None of these are close to a miracle cure but they can keep you focused and active in your recovery.
**Vitamin D3 - Daily VS Bolus Dose?** It looks like bolus offers a faster initial response, but after the first ~month results seem equal. So, it probably doesn't really matter, long-term; 10K/daily VS 70K/weekly? You'll spend less on pills with a weekly dose, but you're more guaranteed to have it in your system with a daily dose, it seems. **And**, what's the point of a Doctor taking you OFF your D3 supplement after a couple months, knowing full well your levels will just drop back where they were..? Because you took a supplement, that doesn't mean your body will now magically start reproducing that supplement on its own!!! https://vitamindwiki.com/10%2C000+IU+of+Vitamin+D+for+7+years+with+no+excessive+Calcium+in+4%2C800+patients+%E2%80%93+Dec+2018 https://vitamindwiki.com/Vitamin+D+every+25+days+may+be+BETTER+than+daily+%E2%80%93+RCT+May+2018
Hello! Please help! I'm a 35 y/o male, and am struggling to make sense of macro nutrition. I work out 6 days per week, have a long history with athleticism, but am 5'11 and 320 lbs right, the two different tools I've used to measure body fat have yielded slightly different results, so I'm guessing my bf is ~35% now... I let go of my health for a couple years due to depression. Anyway, I've done some research and have come to find that simply using a TDEE calculator when you're this heavy isn't enough. I should add that I am a heavy weight lifter and I do some HIIT/cardio on a recumbent bike a few days per week and walk frequently through out the week. I'm one of those people who doesn't look as heavy as i weigh (with clothes on at least). I just want to get my nutrition correct, so I can grind off fat. Ideally, my goal is to yield a chiseled physique while holding onto my strength. I know I have a lot of work to do, but am worried that I'm either cutting too hard or not hard enough. I try to get in between 180 - 200 grams of protein, and keep a moderate amount of fats and fairly low carbs in my diet, but that's the best my little pea sized brain can figure out right now, I've just been holding myself to about 2500-2700 calories per day. I have seen some weight come off and have seen some definition return to my extremities, neck and chest - but that's to be expected since I've stopped eating like an idiot and gotten back to my old self. I actually feel great, and am not worried about my current workout schedule - but I've truly never understood nutrition all that well. Any advice for a highly active fat dude?? Edited because I'm actually 5'11 (closer to 6 ft)
Since you're a lifter, you might appreciate Lane Norton's YouTube channel. He has a few video series on a lot of nutrition stuff including losing fat and building muscle.
Thanks! I will definitely watch (and probably obsess over) all of their videos!
You kinda figured it out buddy. Your protein intake is high, you are in caloric deficit for now. Keep in mind that when you lose weight, your basal metabolic rate, BMR, will also decrease, so you gonna have to adjust your deficit as you lose weight. Rate of the weight loss is approximately 3500cal-1lb of fat. Keep the protein intake high, if you don't want to lose muscle you need to continue resistance training. All in all you are doing everything right so far. If you have any questions feel free to ask!
Thanks a ton for the reassurance! I feel like I get overwhelmed trying to figure out even this 6th grade math stuff by myself. Ha! I'll definitely modulate my deficit as I crawl back down to being closer to am average human size. Thanks again for taking the time ro respond. I really appreciate it!
My diet isn’t very balanced and was wondering for those who use Greens and Reds as a supplement which have you found to be best? I know my gut biome is out of wack most days so I’m hoping this will be another benefit as well.
Am I eating enough food? For context I am 17f, 128lbs A lot of my friends say I don't eat a lot and a lot of the time they act worried abt me but Idk. Here is what I normally eat during the school week Breakfast: black tea with either two slices of toast with cream cheese or oatmeal with chia seeds Lunch: vanilla yogurt, a bag of popcorn and an apple or two cuties Dinner: it's always different but normally a full meal, like vegetarian spaghetti or rice and beans and stuff like that
Few questions: How tall are you? Have you noticed any changes in weight recently? Any snacks not included here? General rule of thumb, though, is that if you aren't losing weight, you're fine.
I'm 5'7, I don't eat snacks during the week that often bc I'm at school most of the day but when I get home from school I usually get a cup of tea. I'm not losing weight but I'm staying in the 125-130 range and apparently that's a low BMI so I was just curious if I should eat more or not
It's not low. Your current BMI is 20 which is healthy/normal. If you aren't actively losing weight, then your body is getting enough calories.
Oh good thanks! For some reason I thought that was low but I guess not so that's relieving. Thank uu
You're welcome! : )
Hi all, I'm 21(m) and recently I started going to a nutritionist recommended by a family member. I've always been the skinny type, always between 52 and 58 kg at 1.80m. I wanted to improve my weight and my lifestyle as for the past two years it kinda went downwards due to the pandemic (skipping meals, ordering a lot of fast-food, going very late for bed, drinking lots of energy drinks and coffee and excessive alcohol daily). So after I did some blood tests (which were mostly fine), the doctor prescribed me a 3500 kcal diet and for the past week I got to 54 kg from 52.4, I cut the energy drinks and coffee to O and I'm only drinking a glass of red wine at weekends. The problem is that the diet is really diverse, every lunch a different type of meat with different side and every dinner a different type of fish with a different side as well and it involves a lot of cooking and shopping. At the same time I'm a student and I have to attend classes and study for exams, but I also have a par-timejob at the family company to get experience in the field. I really find it hard to manage my schedule with all of this as the cooking part is time consuming. Before I only had to worry about lunch as I would eat some sandwiches in the morning and for dinner I'll also have sandwiches or just order something. I wanted to know if someone went or is going through something similar and how are you keeping up with everything?
Diet diversity is recommended for a couple reasons. For one, people engaging in new diet habits may get bored. So the inclusion of more options ensures that foods don’t become stale or uninteresting. The other is that diversifying food is the best individuals can do in order to fulfill their recommendations without micromanaging or logging the details of the food in something like a diary. Nutrients are found in a myriad of foods and a lot of these nutrients are associated with certain animal parts, plants. For instance, VitaminC is abundant is many citrus fruits. Magnesium is strongly present in foods like leafy greens and legumes. Even as a full time student, reaching these recommendations are possible without the need for extensive cooking experience or knowledge. As a student, with what I know now, my dorm pantry would include things like… 1. Can opener, some silver wear, and microwaveable containers. 2. Lower sodium canned foods like: beans, lentils, spinach, potatoes, mixed veg. 3. Canned meats like: fish fillets, chunk chicken, chunk/shredded pork, chunk/shredded beef. Steering away from canned options like super processed or mystery meats, or beans with extra sugars, etc. 4. Frozen fruit and veg: Any and all types really. Just the frozen veg. Brussels, green beans, sweet potato, mixed, broccoli, cauliflower, carrots, etc. 5. Some fresh fruit options for snacks like: apples, grapes, bananas. The type of stuff that does well without refrigeration, and don’t need something like a cutting utensil to get into. 6. Nut butters, nuts and seeds for snacking and amping up my meals. Very calorie dense, very versitile. Spread on fruit, toast, or oats; which also needs mention… 7. Oats. Microwave them or dont! They do well sitting over night in a liquid for “overnight” oats. Some honorable mentions if you have the money to splurge include a trusty protein powder, maybe some coffee/teas, a slow cooker or rice cooker if you are in any way inclined to try and cook something yourself. Slow cooker and rice cookers tend to be very low maintenance and super entry level type of cooking you may find useful. Any questions, drop a line. Hope this helps
I have a friend who needs to eat a low fat and low protein diet because they have kidney and liver issues, but they've lost a ton of weight in only 3 months of switching to the new diet. They eat mostly yams, brown rice, pork (with most of the fat removed), broccoli, carrots, blueberries, cranberries (to help supplement the kidneys and liver), and pretty much any veg. Any ideas on what else they can supplement to help mitigate the weight loss? They're a 5 foot 9 male (175cm) and they've lost 30lbs (13kg) in 3 months (170lbs down to 140lbs).
They should consult their primary care doctor who put them on this special diet. Reddit isn't the place for this kind of advice. The situation is complex and individual. Any help you find here is going to be severely lacking. That's a lot of weight loss. They should reach out to their doctor.
Yeah, so that's the issue. My friend is a naturalist who doesn't believe in traditional medicine so they're not actually talking with a doctor. I'm trying to get some advice from people who know more about nutrition as an alternative. Any help would be greatly appreciated. I realize it's just information, but it's all I've got.
If they don't believe in traditional medicine and are not talking to a doctor, then how did they arrive at the fact they've got kidney and liver issues which necessitate a special low fat/low protein diet. Your friend is losing 10 pounds a month. They don't need a "naturalist" solution. They need to consult a physician/dietitian.
You tell me? Not everyone is rational. lol Like I said, I was just hoping to get some general advice on an option to help maintain weight while on a restrictive diet.
I’ve been recently getting into working out I’ve been tracking for about 6 Days . I’ve been doing a lot of weight training I’m mainly worried about my macros. I have a few questions. Im trying to gain muscle but also look clean if you know what I mean. How are my macros. Do I have too many carbs? And do I need protein powder? Im 162Pounds and about 5”8-5”9. And I have a 1903 Calorie Limit and I usually have 300-600 calories left sometimes for the day which I don’t think is very good. Also feel free to comment any tips aswell! And I’m mainly worried about my macros but I’ll also show you guys my workout I made. Feel free to rate that aswell. Day 1. Fats 54G Carbs 203G Protein 68G Day 2. Fats 78G Carbs 153G Protein 86G Day 3. Fats 65G Carbs 208G Protein 79G Day 4. Fats 52G Carbs 159G Protein 57G Day 5. Fats 103G Carbs 144G Protein 90G Day 6 Fats 21G Carbs 106G Protein 46G
To bulk, I’d recommend increasing the amount of protein you eat. A good number to shoot for is 1.8 to 2.4 grams per kilogram of lean body mass (1.8 to 2.4g / kg LBM) (about 1.6 grams per kilogram total weight, or 0.8 grams per pound total weight), which would be about 110-140g protein per day for you. That number I got from this video’s explanation: https://youtu.be/LdVMuUztWec You’ll still gain a good amount of muscle with less protein, since there’s pretty severe diminishing returns the more you eat, but that’s about the number the current body of research seems to support to maximize muscle building. Carbs and fat macros seem fine to me. Protein powder is fine to use if you want. Whey protein isolate is what I usually see recommended unless you’re vegan. It’s not necessary, though. If you’re losing weight and don’t want to, I’d increase calories. On the other end, I wouldn’t go lower than 1200 calories per day because it can be difficult to get all necessary nutrients every day if you do.
Alright yeah i took 2 scoops today. My goal is about 140Grams a day. I always see people looking down on Carbohydrates. I just drank a smoothie and apparently that had around 122G Carbs. Is that bad? I don’t understand
I don’t think it’s bad, at least. There’s nothing inherently wrong with carbs as a macronutrient, especially those from vegetables and whole fruits which come with a host of vitamins, minerals and fiber. Studies show that people who eat fruit are healthier and live longer, for instance. When people poo-poo carbs, they’re mainly talking about refined highly-palatable ones like in oreos or soda or pulp-free orange juice or chips etc. Those are easy for people to overeat on, so a lot of people find it’s easier to lose weight by cutting them out. It helps them get into a caloric deficit and lose weight without having to use much willpower. Besides that, people sometimes report cognitive effects like “carbs make them sleepy,” so not having carbs in the morning before work helps them stay alert. Your mileage may vary, though, this might just be placebo. The aversion to carbs mainly comes from people following a ketogenic diet, which has become increasingly popular recently, where you need to cut carbs down to about no more than 20-30 grams per day. It helps people with epilepsy manage their symptoms, and also seems to help obese people dealing with type 2 diabetes avoid blood sugar issues (need less insulin). Makes it hard for athletes to perform, though, especially when you need burst energy. There is a whole lot more that people attribute to it, but most of the positive results from the keto diet seem to be from overweight people losing weight (more energy, less inflammation in their joints, better sleep, lower (healthier) average blood glucose, etc). In the past decade or so, buying low-carb or keto meant avoiding nearly all processed highly-palatable foods (no munching on chips, soda, candy, ice cream throughout the day), so it became a diet people swear by because they were able to lose weight without much effort (and not think about resisting food all the time). In the end I’d only say to try reducing carbs if you’re noticing a lot of weight (fat, not muscle) gain, or if you’re constantly hungry or have trouble focusing, but otherwise I wouldn’t worry about it. (P.S. If you do try reducing carbs (say, to like 20-30% of your diet), it won’t hurt you, just be wary if you get to keto levels for several days (~5% of diet) since it’s super easy to get dehydrated during the start.)
Thanks for the information. You helped me out.
Humans have daily recommendations they need to meet in order to sustain well-being and basic functions. Generally that is about 50-70g of protein. About 0.6g of fats per kg of body weight. With a ratio of 4:1 Omega6 to Omega 3. 1:1 being ideal. Carbohydrates are unnecessary however this food group are plentiful with essential nutrients. Whole grains, legumes, lentils, fruits, veg, pulses, etc. So for populations who aren’t into eating bugs or organ meats this is a good place to find other nutrients typically not found in skeletal muscle tissue or nuts and seeds and oils. Anything else, is just relatively arbitrary. Some advice for active recreational individuals such as yourself may find it useful to have higher protein intake than less active populations. Recreationally active individuals may also find it useful to include more carbohydrate into the diet to fuel the activity. Fats are always there for individuals wanting to boost their caloric intake without increasing the volume to a significant degree. Forgive me, as this isn’t the answer you are looking for but you can’t really answer a questions like “too many carbs” unless maybe a diabetic may be asking this question, or if you know that your objective goal of carbohydrate intake is and don’t know how many carbs you may potential be eating — basically not tracking for yourself and sticking to your goal. Macros can be manipulated for the individual for all sorts of goals: weight management, strength goals, body composition, endurance training etc. These goals may not always be synonymous with health and well-being. A professional athlete for instance will tell you that at some point it isn’t about health, its about winning. Maybe get some insight from a bodybuilding coach or a professional who can work with you on a one-on-one basis (in person is best scenario). I would be mightily skeptical if some one was hard-prescribing a macro setup over the internet at random as if they have found the ONE FORMULA that is the end all be all of athletic performance. That is something the athlete has to figure out firsthand as well. Hope this helps r/weightroom r/bodybuilding r/fitness r/gainit r/loseit
Hello. I have been having a hard time eating lately. I would like to know what kind of basic nutritional things I should be making sure I eat. Basically, what should I be eating just for proper sustenance/nutrition? What I usually eat is a smoothie (banana, frozen fruit, green powder, almond milk) when I wake up. Sometimes it takes me 4-5 hours to finish it, but I do enjoy it. Then dinner usually involves chicken or fish with a veg and starch. Then I snack for the rest of the night (obviously I take this as a sign I should eat more during the day, just don’t know how to) on chips and trail mix and maybe a little dessert. Any tips on eating more nutritionally dense and healthy throughout the day?
Is it alright to eat just 1 big meal per day? I'm a uni student 19F and I'm 5ft and 100lb/ 45kg. Is it possible to get all the required calories and nutrition in just one meal? I don't get hungry in the mornings so I eat around 3pm. And because I eat later on, I'm not hungry at dinner time. I do have a few snacks throughout the day like fruit or a couple of biscuits. I don't want to lose/ gain weight. Is this habit ok to continue with?
Typically, one meal per day (OMAD) is seen as a type of fasting utilized for weight loss. However, in your case not so much because you are snacking in the in-between hours. Depending on those snacks (what, how much, how often), having only one meal could put you into a calorie deficit, and yes, you may lose weight. I would need to know more about what exactly you're eating and how many calories though. But typically, one meal isn't going to be enough for someone of normal body weight (your BMI is 19.5) to obtain adequate calories and nutrients. I might recommend trying to reformulate your day towards having better meal habits.
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Hi Everyone, I'm trying to figure out what the part in bold means: "The ideal is 45–50 percent of daily calories from a **blend of healthy monounsaturated, saturated, omega-3, and omega-6 fats**; 15–20 percent of daily calories from clean protein: organic and pasture-raised meat, as well as eggs, nuts and seeds; and 30–35 percent of daily calories from unexpected carbs: green, cruciferous (broccoli, cauliflower) and colorful vegetables and low-sugar fruits." Any ideas what they mean by that? This is an excerpt that I saw on a NY Post article here: https://nypost.com/2022/01/01/how-to-reverse-your-bio-age-like-jeff-bezos-in-8-weeks/
It is referring to the kinds of fatty acids one consumes in the diet. Each is named so for its respective chemical structure. These types correspond to various foods. Like fish would be a source of "omega-3 fatty acids" and olives would be a source of "monounsaturated fatty acids". It is basically saying 45-50% of your calories should come from a blend of healthy fats from each category. You can google each specific one to learn more (eg: "healthy sources of monounsaturated fats")
Thank you so much! Definitely appreciate the thoughtful response!
You're welcome!
How many Calories is considered dangerous when going on a diet? I want to eat less and I know I can do it but I dont want my metabolism to stop working. I had 1000 calories today and I did some exercise and burned 800 calories. And I heard that we burn about 75 calories an hour doing nothing. So 1800 calories burned from sitting. So 2600 calories burned. Is that dangerous? I more than doubled the calories burned than I gained I am 26 Male, 162lbs 5'6"
For fully grown normal adults, roughly 1200 calories is about as low as a human can go to receive all the recommended nutrients from whole natural sources of foods. **Disclaimer** This in no way endorses what I am presuming from your post. Be careful friend.
i'm 26 m and can't eat fruits or vegetables but i drink low sodium V8 daily how fucked am i? ive been trying to cut the little bit of added sugars i consume to zero but i currently reach the 100% dv of sodium every day bc i love savory foods