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[Slaythe]

Hi !

So I recently started to watch what I eat.

I got rid of mcdonalds, pizza, sugary drinks, and yogurts.

Needless to say it's already a gigantic improvement, I feel better and look much better.

BUT, I get really confused about calories intake and "fat per gram" ...

From what I understand, basically, what matters to watch your weight, is the calories intake.

What the food is made of, is what will determine if you feel "full", if you have enough energy, if you're not hungry later, and if it has overall good effects on your health (heart etc...), but has no incidence on your actual weight if you are matching your calories intake (whether you want to lose weight or maintain it).

Am I completely wrong ?

Thanks for helping me figuring it out !

Basically I want to lose a bit of weight, before hitting the gym because I don't want fat and muscle to stack (my body does that).

 

[daviyoung]

generally if you eat less and move more you'll lose weight

but what your food is made of makes a big difference because your body may respond to some foods better than others

 

[AMUSIX]

calories in/calories out is the ONLY thing that really matters.

Beyond that, the choices of food contribute to your overall health...better choices = better health.


So, yeah, eat less, drink water over anything else, and run.

 

[LosDaddie]

Stay with food that isn't processed too much. Meat & veggies mainly.
Treat fruit like a treat
Avoid pastas & bread
Only drink water and coffee...mainly water.
Exercise regularly.
Sleep good every night.

And yes, it's perfectly fine to have a Cheat Day once a week. Just keep it to one week.

 

[Slaythe]

I can't run sadly, due to a back problem that just kills me if I run.

But yeah I only drink water and I can walk lots .

Avoid pasta ?

What about whole meat pastas ? I thought those were fine.

 

[Bigfoot]

calories in/calories out is the ONLY thing that really matters.

Beyond that, the choices of food contribute to your overall health...better choices = better health.


So, yeah, eat less, drink water over anything else, and run.

What's healthier? Eating right or exercise? Suppose you have two guys identical height and BMI (say just outside the healthy end so 26?). One exercises everyday but eats like crap. The other never exercises but eats less and much healthier. Which of the two is better off?

 

[Slaythe]

What's healthier? Eating right or exercise? Suppose you have two guys identical height and BMI (say just outside the healthy end so 26?). One exercises everyday but eats like crap. The other never exercises but eats less and much healthier. Which of the two is better off?

Well, not exercising AT ALL, as in not even walking, is never recommended.

But bad foods, especially our modern awful foods with chemicals and whatnot, is definitely the worst one, in terms of health. I mean you can see that cancers are sky rocketting, and match the usage of chemicals in food the past 50 years :/ .

 

[LosDaddie]

I can't run sadly, due to a back problem that just kills me if I run.

But yeah I only drink water and I can walk lots .

Avoid pasta ?

What about whole meat pastas ? I thought those were fine.

Generally, you want to avoid a carb-loaded meal like a plate of spaghetti.

What's healthier? Eating right or exercise? Suppose you have two guys identical height and BMI (say just outside the healthy end so 26?). One exercises everyday but eats like crap. The other never exercises but eats less and much healthier. Which of the two is better off?

You can't out-work a bad diet.

 

[lemmykoopa]

Actually the amount of protein you consume during a diet is very important. If you eat too less protein on a diet your body will lose muscle and you will end up skinny fat. Try aiming for 1gr/lb bodyweight of protein on a diet to maximise fat loss. And 10-12kcal/lb bodyweight overall to lose weight.

 

[Slaythe]

Generally, you want to avoid a carb-loaded meal like a plate of spaghetti.

I can give up pizza easily, but pastas ?!

That sounds tough. As long as I'm under 1000 calories, is it that bad to eat pastas once or twice a week, if they're not refined cards ? (whole wheat)

Same thing for whole grain rice ?

 

[ampere]

Avoid pasta ?

What about whole meat pastas ? I thought those were fine.

Whole wheat pasta?

The main problem with pasta is that it's mostly empty calories and not many nutrients. Having whole wheat pasta means you'll get more fiber and some nutrients, so I would say yes eat whole wheat or whole grains when you do eat pasta. I understand liking carbs, they taste really good and I do eat too many of them myself.

In general you want to get around 30g of fiber per day to promote good digestive health.

I can give up pizza easily, but pastas ?!

That sounds tough. As long as I'm under 1000 calories, is it that bad to eat pastas once or twice a week, if they're not refined cards ? (whole wheat)

Same thing for whole grain rice ?

You don't have to completely give them up, just use good portion control.

 

[daviyoung]

go for wholegrain versions of everything

 

[lemmykoopa]

I can give up pizza easily, but pastas ?!

That sounds tough. As long as I'm under 1000 calories, is it that bad to eat pastas once or twice a week, if they're not refined cards ? (whole wheat)

Same thing for whole grain rice ?

Why so low calories? And no its ok as long as your ratios are good and you time carb intake around workouts.

 

[poppabk]

Generally, you want to avoid a carb-loaded meal like a plate of spaghetti.

There is no reason to do this unless you are on a low carb diet.

 

[lemmykoopa]

Whole wheat pasta?

The main problem with pasta is that it's mostly empty calories and not many nutrients. Having whole wheat pasta means you'll get more fiber and some nutrients, so I would say yes eat whole wheat or whole grains when you do eat pasta. I understand liking carbs, they taste really good and I do eat too many of them myself.

In general you want to get around 30g of fiber per day to promote good digestive health.

I wouldn't say whole weat pasta is full of empty calories, it has decent amount of protein and fibre per 100 gr.

 

[entremet]

While a calorie is a calorie all calories are not created equal.

Sounds contradictory, but this what I mean.

Not every calorie will have the same satiety factor. 200 calories of food from chicken is a world of difference from 200 calories from a Twinkie. Moreover, one will make you hungry for more calories, while the other will satisfy you more.

Cheat meals and fine but understand this.

The problem is that most foods are designed to make us crave more. This is the how most fast and convenience foods are concocted.

In terms of low carb versus conventional diet, try what works for you. Diet and eating are too personal for it to be one size fits all.

In terms of science fact, we do know that highly refined oxidized vegetable oils are horrible. Luckily more and more food companies are getting rid of them.

Too much added sugar is also correlated with poor health outcomes.

Everything else is not conclusive.

 

[UnemployedVillain]

calories in/calories out is the ONLY thing that really matters.

Beyond that, the choices of food contribute to your overall health...better choices = better health.


So, yeah, eat less, drink water over anything else, and run.

Not even remotely true unless you're ONLY concerned with dropping pounds and don't care at all about body composition. It's why you have skinny fat people who aren't overweight, but always have that "extra pudge" they can get rid of, because they have no muscle and at a diet that didn't support building muscle

Basically an abbreviated version is:
* Carbs - these are the primary energy source for your body. They come in 2 varieties, simple (ie. sugar) which give you spikes of energy and complex (ie. pasta) which give you more sustained long term energy. They also provide dietary fiber, which helps with digestion and are good for you. The downside is that carbs trigger isulin responses which promote fat development.

* Protein - they're mainly responsible for promoting muscle growth.

* Fat - these are also used as an energy source, but usually as a backup for carbs as they're not particularly as "efficient" at providing energy.

It's why a lot of diets suggest you get rid of desserts because they're mostly simply carbs and replace them with vegetables (which are high in dietary fiber) and meat (which provide both protein and fat, to replace carbs as an energy source)

Of course everything in moderation

 

[Slaythe]

Why so low calories? And no its ok as long as your ratios are good and you time carb intake around workouts.

I am "skinny fat" right now, so I need to get rid of the remaining fat, then I can up the calories and hit the gym.

My body does a horrible job getting rid of fat when I try to put on weight. (I do get muscles but fat doesn't really go, it just stacks :/ ) That's why I decided to just focus on losing the weight through the diet first (which works fine, I am asking for good advice to make sure I don't fuck it up).

I don't have much to lose.

I'm 182cm for about 75kg ? More or less, I can't know my weight at home.

We're talking about 5 to 10 kg loss to get rid of the fat (that was there due to absolute 0 control of what I ate, so I'm lucky enough I wasn't "fat" and obese).

And then I intend to hit the gym to put on healthy weight.

 

[CoffeeJanitor]

I dont have the exact answer

I do suggest downloading myfitnesspal, getting a good macro ratio, and use that to log all foods youre taking in

Also your body needs carbs to function. Just get them from whole grains,fruits,veggies

 

[entremet]

I am "skinny fat" right now, so I need to get rid of the remaining fat, then I can up the calories and hit the gym.

My body does a horrible job getting rid of fat when I try to put on weight. (I do get muscles but fat doesn't really go, it just stacks :/ ) That's why I decided to just focus on losing the weight through the diet first (which works fine, I am asking for good advice to make sure I don't fuck it up).

I don't have much to lose.

I'm 182cm for about 75kg ? More or less, I can't know my weight at home.

We're talking about 5 to 10 kg loss to get rid of the fat (that was there due to absolute 0 control of what I ate, so I'm lucky enough I wasn't "fat" and obese).

And then I intend to hit the gym to put on healthy weight.

1000 is way to low for almost anyone. It's not sustainable either. Do not try to set your caloric intake yourself. Try using an app or go to a nutritionist. Eventually, you will get to know your body and you can do it yourself.

 

[lemmykoopa]

I am "skinny fat" right now, so I need to get rid of the remaining fat, then I can up the calories and hit the gym.

My body does a horrible job getting rid of fat when I try to put on weight. (I do get muscles but fat doesn't really go, it just stacks :/ ) That's why I decided to just focus on losing the weight through the diet first (which works fine, I am asking for good advice to make sure I don't fuck it up).

I don't have much to lose.

I'm 182cm for about 75kg ? More or less, I can't know my weight at home.

We're talking about 5 to 10 kg loss to get rid of the fat (that was there due to absolute 0 control of what I ate, so I'm lucky enough I wasn't "fat" and obese).

And then I intend to hit the gym to put on healthy weight.

You should be hitting the gym NOW already while you're dieting to hold on to your muscle mass. Going on a diet alone is already catabolic, combine that with not working out and you're not sending any stimula to your body to hold on to your muscle mass and you'll end up even more skinny fat....

 

[skynidas]

what's your weight and height? and your body build?

edit: oh, you already said your height and weight. 75 kgs and 1,82 m is not bad at all. I would probably just hit the gym, some basic cardio and lifting weights to start with.

 

[CoffeeJanitor]

Also nevr consume under 1200 cal/day

Dangerous for health

 

[Slaythe]

You should be hitting the gym NOW already while you're dieting to hold on to your muscle mass. Going on a diet alone is already catabolic, combine that with not working out and you're not sending any stimula to your body to hold on to your muscle mass and you'll end up even more skinny fat....

Alright.

But, are we talking cardio ?

Or you want me to actually go for weights ? Because that's an entirely different kind of diet and I'm not sure that's hat I need right now.

So what should I eat during a day ?

And I've been fine on that 1000 a day , I don't eat much.

 

[Slaythe]

what's your weight and height? and your body build?

I am 182cm , last time I got my weight, it was 75 kg. It's either a bit more or a bit less than this now.

I'm "skinny fat". Not THAT bad, but could be better. I stacked mostly in the legs and love handles. Nobody would call me fat. But it's there.

 

[UnemployedVillain]

Alright.

But, are we talking cardio ?

Or you want me to actually go for weights ? Because that's an entirely different kind of diet and I'm not sure that's hat I need right now.

So what should I eat during a day ?

And I've been fine on that 1000 a day , I don't eat much.

Cardio is great for general fitness, but I've heard it's pretty bad if you're goal is to lose weight unless you're fairly overweight or doing a ton of it. Lifting, specifically HIIT, is probably the most efficient way of burning fat

 

[lemmykoopa]

Alright.

But, are we talking cardio ?

Or you want me to actually go for weights ? Because that's an entirely different kind of diet and I'm not sure that's hat I need right now.

So what should I eat during a day ?

And I've been fine on that 1000 a day , I don't eat much.

No cardio!! Anything endurance based on diet is highly catabolic. Hit the WEIGHTS, pump that IRON!

 

[HappehLemons]

I'm confused about the same thing. I eat McDonald's a lot, like many times a week, and I am in better shape then almost everyone I know. My cholesterol levels are perfect and I feel very good. Everyone always gives me a hard time about it and to be honest it really bothers me because if I like it, I feel and look healthy and according to my doctor everything is good. I go to the gym every day and go swimming regularly. Is this something I should be truly concerned about? I'm 6' and 160 pounds and have very little body fat.

 

[skynidas]

getting rid of sugary drinks is important. pizza is okay if you are going to the gym and burning those calories.

have a good breakfast, some scrambled eggs, yogurt that has no sugar is good too, mix that with nuts and fruit.

avoid carbs at night.

go to the gym, lift weights, nothing huge but lifting weights helps a lot to burn calories and to define your muscles. some cardio would be a good plus.

don't have huge expectations and have patience, you will start to notice some slight changes after a couple weeks, but keep doing it and in 2 months changes will be more apparent.

oh, alcohol/beer adds a lot of calories so moderate that too if you drink.

 

[Omok]

Also nevr consume under 1200 cal/day

Dangerous for health

lol, really.

 

[Slaythe]

I only drink water. No soda, no beer, no coffee etc...

My breakfast is pretty much a banana. I feel satisfied with it really, don't need much more.

Then I eat chicken (white meat, remove any fat from it), some legumes like carrots, and usually some whole grain rice with it.

I eat pretty much once a day at the moment.

So if I go to the gym, and decide to lift... Can I still keep my diet of trying to LOSE weight ?

Because I was under the impression that lifting and muscle building required an entirely different diet.

Which I will get to. But once again, my body stacks muscles and fat. It doesn't just make fat disappear. So I refuse to put on weight if I'm not rid of the fat I want to discard.

Also, my fat is mostly stacked in the love handles, a bit in the belly, and thighs/ ass. Is lifting actually gonna help me ? I trust you guys, it just sounds funny.

 

[daviyoung]

So if I go to the gym, and decide to lift... Can I still keep my diet of trying to LOSE weight ?

Because I was under the impression that lifting and muscle building required an entirely different diet.

Which I will get to. But once again, my body stacks muscles and fat. It doesn't just make fat disappear. So I refuse to put on weight if I'm not rid of the fat I want to discard.

it's a balance

you're going to need to eat enough to get enough energy to lift enough to make an impact, otherwise you're going to feel tired and faint/nauseous too easily

look up calisthenics and start with some body weight exercises in the gym, then supplement with protein or change your diet as you start adding weights to your routine

 

[skynidas]

well, your diet sounds good, i would try to at least eat a little bit more in the morning, one banana is not enough.

and yes, lifting weights helps getting rid of fat in the whole body, not only in the arms, you are burning calories which is the important part, your body will do the rest.

 

[Hoo-doo]

I only drink water. No soda, no beer, no coffee etc...

My breakfast is pretty much a banana. I feel satisfied with it really, don't need much more.

Then I eat chicken (white meat, remove any fat from it), some legumes like carrots, and usually some whole grain rice with it.

I eat pretty much once a day at the moment.

So if I go to the gym, and decide to lift... Can I still keep my diet of trying to LOSE weight ?

Because I was under the impression that lifting and muscle building required an entirely different diet.

Which I will get to. But once again, my body stacks muscles and fat. It doesn't just make fat disappear. So I refuse to put on weight if I'm not rid of the fat I want to discard.

Also, my fat is mostly stacked in the love handles, a bit in the belly, and thighs/ ass. Is lifting actually gonna help me ? I trust you guys, it just sounds funny.

You want to lose fat. Not specifically weight.

You're 182cm and 75 kilograms, your BMI (22.6) is perfectly fine. Go lower than that and end up just looking scrawny. So yeah, I honestly think you should go build up some muscle. Eat lots of protein and lift weights.

 

[Slaythe]

Alright, should I go for 2 scrambled eggs and 1 banana as breakfast ?

I always thought eggs were fat but I guess not. I guess it's a good protein source.

And yes I guess sports and lifting would require more food, so that I have more energy to spend.

What would you recommend, ideally, as a diet.

I'm not taking powder proteins anytime soon. <3

 

[Quonny]

I can give up pizza easily, but pastas ?!

That sounds tough. As long as I'm under 1000 calories, is it that bad to eat pastas once or twice a week, if they're not refined cards ? (whole wheat)

Same thing for whole grain rice ?

1000 calories? bruh no. no.

Download a fitness app and let it do the calculation for you. You're actually doing harm to yourself if you limit your calories too much. It's not a race. You'll burn yourself out.

And you can have your pasta. Just get whole grain, make the sauce nice and meaty, and throw in some veggies.

The most important thing is calories out > calories in. There have been Twinkie diets that prove this is true. However, those kinds of diets require extreme willpower.

Dieting is easy (to understand). It's hard to stick with, and it's even harder if you go too far with it.

Edit: Just read the rest of your posts. Nevermind. Just build muscle. I thought you were actually obese.

 

[Slaythe]

Any fitness app you recommend ? I never used any of that.

Do you guys think going to the gym every two days is fine ? More than that would be difficult with my schedule.

edit :

a few years ago, i tried a protein diet and going to the gym, it did work, but none of my fat went away. It stacked muscles and fat.

I refuse to do a full protein diet and I want to lose that fat, what do you recommend to prevent that from happening again ?

 

[skynidas]

Any fitness app you recommend ? I never used any of that.

Do you guys think going to the gym every two days is fine ? More than that would be difficult with my schedule.

every two days is totally fine.

 

[Hoo-doo]

Any fitness app you recommend ? I never used any of that.

Do you guys think going to the gym every two days is fine ? More than that would be difficult with my schedule.

If you're lifting weights, keeping a day between sessions is perfect. You need to make sure your body can recover.

Try to sleep well and eat healthy.

 

[Slaythe]

Alright. I guess I'll follow your guys' advice. It won't be a diet anymore though, just my new "lifestyle".

My idea was to have a drastic diet, lose the fat, then eat healthy and do sports.

So according to you guys i should just go to healthy and spots right away.

So, a few things to clarify.

Somebody here said Cardio was not recommended. Why ? Is 30 minutes of cardio fine, though ? Just to keep in shape ?(bike or whatever)

Once again, my body fat is not in my upper body, but lower one, so even if I end up lifting, and eat proper meals, I can still lose that fat in thighs, love handles and what not ? I know there are specific exercises for those areas, but from experience, that was a disaster, because building muscle there actually made me "fatter" looking, legs wise etc.. so I'm not too sure.

edit :

Oh yeah and if you have an app to recommend.

 

[UnemployedVillain]

Alright. I guess I'll follow your guys' advice. It won't be a diet anymore though, just my new "lifestyle".

My idea was to have a drastic diet, lose the fat, then eat healthy and do sports.

So according to you guys i should just go to healthy and spots right away.

So, a few things to clarify.

Somebody here said Cardio was not recommended. Why ? Is 30 minutes of cardio fine, though ? Just to keep in shape ?(bike or whatever)

Once again, my body fat is not in my upper body, but lower one, so even if I end up lifting, and eat proper meals, I can still lose that fat in thighs, love handles and what not ? I know there are specific exercises for those areas, but from experience, that was a disaster, because building muscle there actually made me "fatter" looking, legs wise etc.. so I'm not too sure.

edit :

Oh yeah and if you have an app to recommend.

You can't spot reduce fat. As in, it doesn't matter what types of workouts you do, you'll just kind of lose fat however your body chooses to (in the same way different people's bodies deposit fat in different places)

 

[Kenzodielocke]

1 g Fat = 39 kJ = 9,3 kcal
1 g Protein = 17 kJ = 4,1 kcal
1 g Carbs = 17 kJ = 4,1 kcal

Just eat less than your body needs and you'll lose weight.


http://www.freedieting.com/tools/calorie_calculator.htm

Alright. I guess I'll follow your guys' advice. It won't be a diet anymore though, just my new "lifestyle".

My idea was to have a drastic diet, lose the fat, then eat healthy and do sports.

So according to you guys i should just go to healthy and spots right away.

So, a few things to clarify.

Somebody here said Cardio was not recommended. Why ? Is 30 minutes of cardio fine, though ? Just to keep in shape ?(bike or whatever)

Once again, my body fat is not in my upper body, but lower one, so even if I end up lifting, and eat proper meals, I can still lose that fat in thighs, love handles and what not ? I know there are specific exercises for those areas, but from experience, that was a disaster, because building muscle there actually made me "fatter" looking, legs wise etc.. so I'm not too sure.

edit :

Oh yeah and if you have an app to recommend.

I would do cardio first, to get rid of your carboloading, then lift weights.

 

[Eskiboy]

In the mornings I eat a bowl of porridge with strawberries, blueberries, dates and two bananas.

Lunch: Rice/sweet potatoe/pasta/ couscous, with any sort of vegatable I feel like for the day and chicken/fish or tofu. Orange after this meal.

Dinner: Again rice or something along those lines and vegetables and ill try to mix it up with fish/meat free proteins or steak. Apple after this meal.

Throw in a pear as a snack and a peanut butter sandwich between lunch and dinner and I'm golden for the day.

I have lost 165 pounds so far (I was obese). My bmi and body fat is in a super healthy range. I do workouts 5 days a week with a mix of cardio and weights.

 

[Slaythe]

You can't spot reduce fat. As in, it doesn't matter what types of workouts you do, you'll just kind of lose fat however your body chooses to (in the same way different people's bodies deposit fat in different places)

Well I don't have fat anywhere else, does work out and healthy diet lead to fat disappearance in those areas ? Or are you saying there's no hope ?

In the mornings I eat a bowl of porridge with strawberries, blueberries, dates and two bananas.

Lunch: Rice/sweet potatoe/pasta/ couscous, with any sort of vegatable I feel like for the day and chicken/fish or tofu. Orange after this meal.

Dinner: Again rice or something along those lines and vegetables and ill try to mix it up with fish/meat free proteins or steak. Apple after this meal.

Throw in a pear as a snack and a peanut butter sandwich between lunch and dinner and I'm golden for the day.

I have lost 165 pounds so far (I was obese). My bmi and body fat is in a super healthy range. I do workouts 5 days a week with a mix of cardio and weights.

That sounds pretty cool. You eat a lot more than I do !

Peanut better sandwich is actually okay ?

 

[Jacksinthe]

Calories only go so far. They are a metric for the total amount you consume in a day but following a proper macro ratio with the right foods is far better than calculations made on flat calories.

Proper macro breakdowns with good foods and exercise = better overall composition and health. Find what is good for you and profit.

 

[UnemployedVillain]

Well I don't have fat anywhere else, does work out and healthy diet lead to fat disappearance in those areas ? Or are you saying there's no hope ?



That sounds pretty cool. You eat a lot more than I do !

Peanut better sandwich is actually okay ?

I mean you WILL lose fat, I'm just saying you can't go "Running to lose lower body fat", "Lifting weights to lose upper body fat". It doesn't work that way

 

[Hoo-doo]

In the mornings I eat a bowl of porridge with strawberries, blueberries, dates and two bananas.

Lunch: Rice/sweet potatoe/pasta/ couscous, with any sort of vegatable I feel like for the day and chicken/fish or tofu. Orange after this meal.

Dinner: Again rice or something along those lines and vegetables and ill try to mix it up with fish/meat free proteins or steak. Apple after this meal.

Throw in a pear as a snack and a peanut butter sandwich between lunch and dinner and I'm golden for the day.

I have lost 165 pounds so far (I was obese). My bmi and body fat is in a super healthy range. I do workouts 5 days a week with a mix of cardio and weights.

Impressive stuff, dude.

 

[PlayALLtheGames]

Cardio not recommended? Don't listen to whoever said that.

Brisk walk on treadmill with the incline turned up and stair master are good starts. Also try rowing machine and elliptical. Biking is ok but for me it always seems kind of minimal effort.

If you're not sweating and tired at the end of the workout, turn things up a bit until you are.

Once you get into better shape, add lifting and I'd alternate between lifting and cardio really as many days as possible.

Someone up there said don't consume less than 1200 calories in a day. Obviously you wouldn't want to do that consistently but there's nothing wrong with fasting occasionally. Look up intermittent fasting for more info.

As long as you're not experiencing pain or other side effects, I'd just say really motivate yourself to push yourself during cardio and exercise. Keep track of your time and speed/levels and keep trying to beat them.

It's tough but it also feels amazing once you get into a rhythm and start seeing results.

 

[johancruijff]

1000 kcal a day?

Did someone told you to eat not more than this?

 

[Nickle]

Read this