Trying to lose weight and eat naturally (soon to be getting my blood type read, eating paleo for specific blood types has to be possible) and I'm wondering approximately what my nutritional intake should look like for someone my size: 6'1" 290LB male. Approximate amount of calories, fats, protien, and what vitamins I should be getting and in what amounts? Have been told 55% of calories should come from protien, so is a 50% protien, xx% fat, xx% (insert other nutritional necessity here) breakdown possible?
asked byRich_12 (15)
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on May 22, 2013
at 05:33 PM
I wouldn't worry about your blood type. I once tried a diet based on my blood type and it recommended a lot of foods that hurt me. It's commercial bogus.
When it comes to calories, try and stay under 1,900 per day if you are physically active (going to the gym, walking a lot) or under 1600 a day if you are rather sedentary. If you want to loose weight faster, you could even go down to 1,400 a day. And make sure you count them right. It's easy to forget calories here and there :)
This said, it's highly recommended that you keep moving. Even if you hate going to the gym, walk! I almost never go to the gym but I'm always walking (on average 45 minutes per day, not so much during the week but I walk up to 4 hours on weekends). It keeps me in shape without having to think about it.
Fat isn't a problem per se as long as you minimize carbs, especially the ones with a high glycemic index. High glycemic index carbs that will cause your body to produce a lot of insulin (the hormone that tells your body to store fat). Most of your carbs should come from vegetables (bell peppers, zucchini, kale, endives, tomatoes, squash...) and some fruit (berries mostly, as they have a low glycemic index). But you are right, protein should be an important part of your diet.
Now I'm not a big fan of percentages when it comes to eating. It makes diet feel unnatural and constrained. I'd say eat proteins two meals a day and try to vary them (eggs, meat, fowl, fish...) so eating stays a pleasure, but don't worry too much about whether 30% or 50% of your calories come from protein.
For supplements, I recommend Omega 3, especially if you don't eat much fish. That's the only one I take and I feel pretty good.
on May 22, 2013
at 05:17 PM
Ok number 1: the blood type diet is nonsense. True different people thrive on different foods, but it has nothing to do with your blood type. Number 2: 55% of calories from protein is absurdly high. I've heard Robb Wolf say that at over 40% protein your body can't digest any more and it can lead to something called rabbit starvation. You need adequate amounts of fat and carbohydrates and digest and utilize the proteins you ingest. Now that said. For someone like you (very overweight), I think protein should be the basis of the diet. Protein is the most filling macronutrient and high protein diets consistently show the best results for weight loss. I would urge you not to worry too much about specific calorie or percentage numbers, and instead find some simple rules to follow. I would suggest: eat a fist (or larger) size portion of protein (meat, fish, eggs) with every meal. Fill up the rest of the way on veggies. Keep starch to just before and after training (just after for faster weight loss). Cook with high quality fats but there's no need to add fats to meals. If you want to count something, count grams of protein, and shoot for 1 gram per pound of lean body mass each day (I highly suggest this, if you focus on protein, everything else seems to fall into place).
on May 22, 2013
at 06:30 AM
I'd recommend no vitamins and no supplements. If you want nutrition, you've gotta find it and rip it off a tree or put a knife through it. None of that b/s that comes in boxes or gelatin capsules. This will prevent you from drinking processed shakes, eating dirt, buying into scams, etc.
Start with a good amount of carbs, a good amount of fats / proteins, and a good amount of calories. This would probably look something like 200g carbs and 2200 calories (maybe more, I dunno, you're a big guy.) Basically, just stay fed and make sure it's all real food. Give this a couple weeks to really set in. Don't worry about the numbers or losing weight (but do look up the numbers as you eat them), then, it'll happen automatically. You shouldn't have to diet at all. Just stop eating garbage, get your body working correctly with the nutrients it needs, and it'll assume a natural form.
Once you're completely converted over to 100% real food (no sugar, no processed foods, no grains, all organic vegetables / meats/ fruits) you should be able to dial in on what numbers feel 'normal-ish'. Then, change it up and see how your body / consciousness reacts. Everything from smoother skin, to more energy, etc. This will take you a few more weeks to a month. I experimented with 80-10-10 paleo, 100% meat paleo, and varying levels in between. They all felt a bit different and work for different people / reasons. For me, it's more about the micro stuff like 'how do I feel on 4 eggs and 10oz of fish' vs 'how do I feel on x/x/x numbers' (at least, in the beginning.) You should be able to feel your way through it once you're on 100% natural food (I think.)