2

votes

What to eat to lose?

Answered on August 19, 2014
Created May 12, 2012 at 2:49 PM

I asked a question about weight loss a couple of days ago and got some great responses, but I'm a little confused. I'm trying to tweak my diet a bit in order to burn more fat and lean out. It was suggested by some posters that I get vlc (under 50/day) and others suggested I cut out fat. Another poster suggested I log my calories and then cut them by 10-15%. I think this is all good advice, but I'm not sure how to apply it. What exactly should I be eating? I can't imagine how I would incorporate all of this advice.....Should I stick to lean meats, plenty of lc veggies, and limited fats? I'm okay with being hungry when I'm in a calorie deficit, but I also want it to be sustainable. I don't have a lot of weight to lose....maybe 10 or 15lbs. I do xfit, but that's ending soon and I plan to continue to lift and do intervals in moderation. I'm becoming a bit burned out on the intensity of xfit. I know this question might seem pretty basic, but since starting paleo in February, it seems like I'm having to relearn everything I've ever known about nutrition. I was low fat for so many years that it's taken a lot of time to adjust. I always thought I was a healthy eater, but my mind has been blown over the last few months. It's pretty humbling, so any advice is much appreciated. Thanks!

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on September 07, 2013
at 01:28 AM

That's what I was going to say, smart ass.

Ae3b7ea9f3755af32287825db8d98796

(2022)

on May 14, 2012
at 05:40 PM

Gah! What happened to the rest of your answer?! I came back to read it again and it was gone?

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on May 14, 2012
at 04:54 PM

Not 100% needed. Good after weight lifting. Avoid ones with lots of sugar/additives. Blue Bonnet is good.

Ae3b7ea9f3755af32287825db8d98796

(2022)

on May 14, 2012
at 04:12 PM

That's all great info, thanks! I'm not going to worry too much about fat. I don't think I get it in excess anyway. I don't eat red meat and I don't add too much fat to my meals. I think my main issue has been cheats (alcohol, crap food on weekends) and a lax attitude. I also think I need to pay more attention to carbs. I've read a bit about people doing <50 a day for a few days a week. I'm going to try to get pretty low for a week or so and see how I do. Just looking at how many carbs I was eating before put things into perspective. Anyway, thanks for all the info! Definitely helpful!

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on May 14, 2012
at 03:21 PM

you know have way more information from me that you wanted to know, but who knows, there could be a gem in there somewhere for you.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on May 14, 2012
at 03:16 PM

...supplement wise I take a multivitamin, fish oil, glutamine (amazing), occasionally protein powder, and r-lipoid acid whenever I have carbs post workout. I get enough vitamin D from sunlight, but I supplement with it in the winter. I sometimes take a product called ZMA which helps with sleep and recovery, but I only take 1/3-1/2 the recommended dosage. Oh, and if I have a round of exams, I take a pre workout supplement because it helps me focus. I also drink with some frequency, usually wine, but I don't get drunk.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on May 14, 2012
at 03:10 PM

I use the 90/10% rule 100% of the time. That's my routine. Try it if you want but only keep with it if you notice positive results. If it's not for you it's not for you. Every body is different.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on May 14, 2012
at 03:09 PM

If I am not eating any starch or fruit if I happen to by trying to get excessively lean, I will use pedialite post workout (it's just dextrose/glucose with electrolytes) post workout to replenish muscle glycogen. The rest of my meals will be a lean protein with vegetables.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on May 14, 2012
at 03:07 PM

I use the 90/10% rule 100% of the time.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on May 14, 2012
at 03:06 PM

I don't drink coffee everyday, but when I do I use OV half n half (the one with the purple/white container, not the yellow/white). I eat a lot of vegetables both cooked and raw. I eat potatoes, Japanese sweet potatoes, and fruit for my carbs of preference. However, I do eat rice also if I am out for sushi.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on May 14, 2012
at 03:00 PM

low fat cottage cheese (Friendship brand, only), Greek yogurt, and sometimes sheep milk yogurt. If I had to estimate fat, it would be sub 40g per day. My first goal is to get protein and vegetables in, and the carbs necessary. I don't eat a lot of fat because I do not perform as well with it. Others apparently do better with high fat, but it's not for me. Experiment and find what works best for you.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on May 14, 2012
at 02:57 PM

, no salt added cottage cheese (Friendship brand), 2% or nonfat Greek yogurt.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on May 14, 2012
at 02:56 PM

Mandy, I don't count fat, I count protein and carbs, and the fat I eat is usually just incidental (I do occasionally add nuts though to round out a meal). When I make a salad, I use fresh squeezed lemon and a quick drizzle of olive oil- maybe a 1tsp per salad. If I am sautéing something, I use just enough coconut oil to coat the pan, and no more. When I eat eggs, I usually do 1 whole egg per 3 whites (and give the rest of the yolks to my dog). I choose only leaner cuts of meat- chicken breast, tilapia, tuna, salmon, shrimp, extra lean beef, eggs/egg whites.....

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on May 14, 2012
at 02:34 PM

Fat makes up 25% or less of my calories.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on May 14, 2012
at 02:11 PM

whey is good pre and/or post workout.

Ae3b7ea9f3755af32287825db8d98796

(2022)

on May 14, 2012
at 12:27 PM

Just reading through the link and I see mark's primal pyramids. I've seen that before and love it. It's such a great visual on how to build a meal.

Ae3b7ea9f3755af32287825db8d98796

(2022)

on May 14, 2012
at 12:25 PM

Definitely more concerned with losing body fat, not weight, although I'm sure that will be a nice benefit of losing fat. So, how much fat are you getting? I only eat lean meats (no red meat), so if I look at how much fat I should be eating (I've read 65% on here), it would take a lot of xtra fat for me to get there. It's nearly impossible without adding in CO or something similar. Love the advice on carb cycling. I never really understood what that meant, thanks for simplifying it.

Ae3b7ea9f3755af32287825db8d98796

(2022)

on May 14, 2012
at 12:10 PM

Thanks! I need to look into whey...I know nothing about it.

Ae3b7ea9f3755af32287825db8d98796

(2022)

on May 14, 2012
at 12:09 PM

Good advice! Thanks!

Ae3b7ea9f3755af32287825db8d98796

(2022)

on May 14, 2012
at 12:08 PM

Thanks for that link. I'll check it out! Feeling good is fantastic, but looking good keeps me motivated.

3b3a449b6705e9ec8b141d0bd07c1a64

(1489)

on May 14, 2012
at 09:45 AM

Yeah I know ... I don't know if feeling good is going to be enough. I mean I want physical results too! ice cream makes me feel good .. haha in a different sense...but if I am not leaning out then I want my fruit back...AT LEAST! how long is long enough to see if it's working?

3b3a449b6705e9ec8b141d0bd07c1a64

(1489)

on May 14, 2012
at 09:43 AM

http://paleohacks.com/questions/46722/how-do-i-lose-weight#axzz1upp95ODl - read this :)

77877f762c40637911396daa19b53094

(78467)

on May 13, 2012
at 05:03 AM

You people really think that simply eating less wont work?

Ae3b7ea9f3755af32287825db8d98796

(2022)

on May 13, 2012
at 12:28 AM

Totally. It's such a mental shift. I've been trying to eat healthy since about 7th grade and up until a few months ago, that meant low-fat and lots of cardio. Just when I feel like I get a handle on paleo, I get some new information that confuses me. PH is kind of a blessing and a curse that way. I'm really hoping to lean out. I'm putting enough work in, I should be seeing some benefits. I know I feel better, but it would be nice to look better too! Good luck to you, mzrdnan!

Ae3b7ea9f3755af32287825db8d98796

(2022)

on May 13, 2012
at 12:25 AM

Good for you! Prior to xfit I was pushing a stroller and doing long walks with intermittent sprints. I'd love to get back to doing that.

6da7ce6a4a250c46a6e78b5b4e22da83

(987)

on May 12, 2012
at 10:14 PM

I do hill sprints 1x per week. There's a hill near my house that I could only sprint up 3/4 a month ago. So, I sprint up the hill as far as I can, and when I can't sprint any more, I stop, hold back the vomit, and then walk up the rest. Walk back down, slowly, catch my breadth, and do it again. I do that five times. Each sprint lasts roughly 30 seconds, I would guess. I don't time it. I just try to sprint a little farther each session. I can now sprint up the hill fully 3x times. To be clear, though, near the top, I am sprinting with all my might, but still moving very slowly.

3b3a449b6705e9ec8b141d0bd07c1a64

(1489)

on May 12, 2012
at 09:58 PM

Wow awesome question!! I am in the same boat..been doing Paleo since new year and been doing crossfit now for nearly three months but so hard to maintain the intensity on LC Paleo...haven't leaned out heaps either :S not sure how to balance it all!! and used to be a lot skinnier on low-fat diet with plenty of grains..ha! re-education is hard!!

Ae3b7ea9f3755af32287825db8d98796

(2022)

on May 12, 2012
at 07:54 PM

"I know that "fat doesn't make you fat", but I have found that I tend to overeat fat easily, as it is very calorie dense and the calories add up." That is how I understand things too, which is partly why I wondered about cutting back on fat. I basically only eat lean meats (aside from bacon) b/c I don't eat red meat. I wish there were hard and fast rules to this way of eating. Experimenting feels so frustrating to me! Anyway, thank you for your answer. That's exactly the kind of information I was looking for. ps. How much are you sprinting?

Ae3b7ea9f3755af32287825db8d98796

(2022)

on May 12, 2012
at 07:49 PM

Here is the original question.... http://paleohacks.com/questions/118422/why-am-not-losing-weight#axzz1uZ05zp9T

Ae3b7ea9f3755af32287825db8d98796

(2022)

on May 12, 2012
at 07:48 PM

Thank you! I think you might have responded to my earlier question/post. I shouldn't have said that I was told to eat low-fat, I was told to cut back on some fat. Someone suggested I cut the cream from my coffee (which I think is what you responded to), reduce the fats in my salad, etc. Anyway, thank you for this information. I am going to read up.

Ae3b7ea9f3755af32287825db8d98796

(2022)

on May 12, 2012
at 07:44 PM

I just re-read my post. I shouldn't have said that it was suggested I cut out fat, but rather cut back on the amount of fat. I feel like I have a good handle on what to eat on paleo, but am confused on how to know how much to eat and how to figure out whether to eat very low carb or no carb. Looks like I did a bad job of asking my initial question! Thanks for your response though, that's exactly the information I was looking for, regardless of the way I asked. Thanks!

77877f762c40637911396daa19b53094

(78467)

on May 12, 2012
at 05:22 PM

Oh maybe I should have said eat more?

Ae3b7ea9f3755af32287825db8d98796

(2022)

on May 12, 2012
at 05:17 PM

Yes, seriously unhelpful.

Ae3b7ea9f3755af32287825db8d98796

(2022)

on May 12, 2012
at 05:16 PM

Yes...I've been doing it for 3 months, 6 days a week. I'm definitely burned out!

276a5e631b62f8e0793987c0496364bb

(1644)

on May 12, 2012
at 04:34 PM

If Crossfit is putting too much stress on you, it's not a bad thing that you're discontinuing it. Stress is the enemy of weight loss.

276a5e631b62f8e0793987c0496364bb

(1644)

on May 12, 2012
at 04:31 PM

Completely unhelpful answer.

Cccb899526fb5908f64176e0a74ed2d9

(2801)

on May 12, 2012
at 03:36 PM

I plow through carrots and other raw vegetables like it's my job. Learn to love high-volume low calorie foods.

Ae3b7ea9f3755af32287825db8d98796

(2022)

on May 12, 2012
at 03:30 PM

I am already eating paleo in that I'm avoiding grains, legumes, dairy, etc. I'm looking for specific foods to eat that maximize satiety without setting me back on my weight loss goals.

93eea7754e6e94b6085dbabbb48c0bb7

on May 12, 2012
at 03:20 PM

This isn;t very specific like he is looking for..try adding actual energy-boosting foods :)

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9 Answers

best answer

4
345c1755efe005edd162b770dc6fb821

(8767)

on May 12, 2012
at 03:32 PM

It sounds like you really should do some reading up on Paleo or Primal. Its all pretty simple what you should be eating, its just the 'how much' part you need to work out.....this will take time.

www.marksdailyapple.com

My suggestion is to find a starting point by figuring out how many calories per day you should be consuming at your targeted weight...try googling for a site that takes your current weight and your target weight...I believe you also need to know your bmi.

Paleo is pretty simple, don't over think it. You'll need to figure out what your %'s should be, do NOT omit fat from your diet, this is the opposite of Paleo!! Start with a % similar to this: 65% of your calories per day from good fats, <50grams good carbs (experiment with this)-paleo suggests good non starchy carbs and limit fruits and nuts to loose weight. 25% calories from protein.

This is just a starting point. Everyone is different. Read read read, there is tons of info on the internet and alot of books out there to help, I think you just need to educate yourself a bit more.

good luck!!

Ae3b7ea9f3755af32287825db8d98796

(2022)

on May 12, 2012
at 07:44 PM

I just re-read my post. I shouldn't have said that it was suggested I cut out fat, but rather cut back on the amount of fat. I feel like I have a good handle on what to eat on paleo, but am confused on how to know how much to eat and how to figure out whether to eat very low carb or no carb. Looks like I did a bad job of asking my initial question! Thanks for your response though, that's exactly the information I was looking for, regardless of the way I asked. Thanks!

4
6da7ce6a4a250c46a6e78b5b4e22da83

(987)

on May 12, 2012
at 06:14 PM

The high fat diet definitely works for some, but personally I have found it very easy to lose fat by eating LEAN meats (at least 1 gram of protein per pound of bodyweight), some carbs from fruit and sweet potatoes (the amount depends on my activity level that day, but generally 50 - 100 grams, some days more, some days less), and minimal added fat. I know that "fat doesn't make you fat", but I have found that I tend to overeat fat easily, as it is very calorie dense and the calories add up. I could easily eat a stick of butter; I could not easily eat the same number of calories of lean meat. When I tried a very low carb, unrestricted fat diet, I felt really, really bad, and I don't think I lost weight any faster.

Basically, the way I figure it, I'm giving my body all the protein it needs to sustain and build muscle, plus keep me feeling full. Enough carbs to fuel my basic glucose needs without gluconeogenesis. And then I let my body use its own fat to fuel my other activities. I've got enough of it to keep me going for awhile. I plan to add fat back in once I'm as lean as I'd like.

I also lift heavy 2-3x a week, sprint 1x a week, and try to get some low level activity on the other days.

Anyway, just my two cents. You'll have to play around a bit to find what macros work best for you.

Ae3b7ea9f3755af32287825db8d98796

(2022)

on May 13, 2012
at 12:25 AM

Good for you! Prior to xfit I was pushing a stroller and doing long walks with intermittent sprints. I'd love to get back to doing that.

Ae3b7ea9f3755af32287825db8d98796

(2022)

on May 12, 2012
at 07:54 PM

"I know that "fat doesn't make you fat", but I have found that I tend to overeat fat easily, as it is very calorie dense and the calories add up." That is how I understand things too, which is partly why I wondered about cutting back on fat. I basically only eat lean meats (aside from bacon) b/c I don't eat red meat. I wish there were hard and fast rules to this way of eating. Experimenting feels so frustrating to me! Anyway, thank you for your answer. That's exactly the kind of information I was looking for. ps. How much are you sprinting?

6da7ce6a4a250c46a6e78b5b4e22da83

(987)

on May 12, 2012
at 10:14 PM

I do hill sprints 1x per week. There's a hill near my house that I could only sprint up 3/4 a month ago. So, I sprint up the hill as far as I can, and when I can't sprint any more, I stop, hold back the vomit, and then walk up the rest. Walk back down, slowly, catch my breadth, and do it again. I do that five times. Each sprint lasts roughly 30 seconds, I would guess. I don't time it. I just try to sprint a little farther each session. I can now sprint up the hill fully 3x times. To be clear, though, near the top, I am sprinting with all my might, but still moving very slowly.

3
Cccb899526fb5908f64176e0a74ed2d9

(2801)

on May 12, 2012
at 03:18 PM

First priority: establish a calorie deficit with 'healthy' (natural, compatible, etc.) food.

Second priority: eat food that maximizes satiety but is also psychologically satisfying.

Third priority: eat food that energizes you and carries you through the day, even though you're in a calorie deficit.

[You might want to avoid grains, legumes, dairy, vegetable oils, and concentrated sources of sugar/fat while you're at it, but your mileage may vary. At the very least, I'd recommend steering clear of gluten grains, polyunsaturated oils, most additives, and sugar.]

You can do it!

Cccb899526fb5908f64176e0a74ed2d9

(2801)

on May 12, 2012
at 03:36 PM

I plow through carrots and other raw vegetables like it's my job. Learn to love high-volume low calorie foods.

93eea7754e6e94b6085dbabbb48c0bb7

on May 12, 2012
at 03:20 PM

This isn;t very specific like he is looking for..try adding actual energy-boosting foods :)

Ae3b7ea9f3755af32287825db8d98796

(2022)

on May 12, 2012
at 03:30 PM

I am already eating paleo in that I'm avoiding grains, legumes, dairy, etc. I'm looking for specific foods to eat that maximize satiety without setting me back on my weight loss goals.

2
B04787f664abf9bebc28f71bf7825a3c

on May 12, 2012
at 04:45 PM

Agrees with whoever else said "You need to read more about Paleo/Primal."

And read the text on the image below, it is "Paleo in 100 Words."

http://stevesoriginal.com/images/uploads/100WordsV2_2.jpg

1
E7e7e1c856d4494d4a1b700b6869df90

(982)

on May 12, 2012
at 04:37 PM

You have probably asked the most ever asked question regarding diet and with it comes the most wide range of opinions which has created the multi billion dollar diet industry-whether for 1 lingering pound or 100.

I am surprised that anyone on Paleo would suggest low fat. It has pretty much been established that FAT is NOT the problem-carbs are-esp excess carbs. VLC will do it but there is an adaptation period of 2-6 weeks for full adaptation depending on the person and where you are coming from diet wise. ie what is your current carb in terms of % of diet calories?

From VLC -to kickstart weight loss- you can then add back carbs slowly-if needed. My current VLC diet is about 7%carbs, up to 20% protein and the bulk of calories from good fats (butter/cheese/CO/fatty meat.)If you are not doing dairy I would use CO to increase fat %.

Understand that there is NO dietary requirement for carbohydrates..inspite of assertions to the contrary. You may go through a number of days feeling crummy as your metabolism switches over.

Do not worry about calories while you are adjusting to a VLC..it will even out soon enough and your hunger will naturally diminish. I was also going to suggest Mark Sisson as the poster above did. IMHO Mark is the most on track and on the ball.

I would also suggest you read read read and INCLUDE low carb..be sure it is low carb..and not "high protein" (as many high protein type diets are fat phobic). a true low carb diet model advocate understands fat and ketosis. Any diet which promotes "lean protein "-move on IMHO -not sustainable.

Gary Taubes "Good Calories Bad Calories" "The Art and Science of Low Carbohydrate Living" by Jess Voltek, PhD, RD and Stephen Phinney, MD, PhD

"In their book they discuss athletic performance under low carb diets in several places. The essential thing they describe is a multi-week period of adaption to the lower glucose burning and to increased ketone (fat) burning. With this adaptation, long periods of exercise or work are possible, but not so much so in a short term study. " taken from http://drtrunning.blogspot.ca/2011/10/towpath-marathon-2011-race-report.html

What you will also get from Voltek/Phinney is information on fructose metablism which is not the same as glucose. fructose=fat. The body does not "burn" fructose.

and fructose is fructose..whether in an apple/banana/orange or high fructose corn syrup drink.

http://www.treelight.com/health/nutrition/Fructose.html

as above..read, read and then read some more..

Ae3b7ea9f3755af32287825db8d98796

(2022)

on May 12, 2012
at 07:48 PM

Thank you! I think you might have responded to my earlier question/post. I shouldn't have said that I was told to eat low-fat, I was told to cut back on some fat. Someone suggested I cut the cream from my coffee (which I think is what you responded to), reduce the fats in my salad, etc. Anyway, thank you for this information. I am going to read up.

Ae3b7ea9f3755af32287825db8d98796

(2022)

on May 12, 2012
at 07:49 PM

Here is the original question.... http://paleohacks.com/questions/118422/why-am-not-losing-weight#axzz1uZ05zp9T

0
1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on May 14, 2012
at 04:24 AM

.....Should I stick to lean meats, plenty of lc veggies, and limited fats

That will work great. You could add eggs and Whey as well.

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on May 14, 2012
at 04:54 PM

Not 100% needed. Good after weight lifting. Avoid ones with lots of sugar/additives. Blue Bonnet is good.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on May 14, 2012
at 02:11 PM

whey is good pre and/or post workout.

Ae3b7ea9f3755af32287825db8d98796

(2022)

on May 14, 2012
at 12:10 PM

Thanks! I need to look into whey...I know nothing about it.

0
1edb06ded9ccf098a4517ca4a7a34ebc

on May 14, 2012
at 03:51 AM

If you want to lose body fat and not just weight, then eat a high-ish protein, low carb, low fat diet. Also, as Wareen said, create a caloric deficit. Cut out the butter, cream, and oils (I know, I'm a heretic). Cycle your carbs. Eat them pre and/or post workout only. Your other meals should be a lean protein and non starchy vegetables.

That is just what I do. May not work for you, but it works well for me.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on May 14, 2012
at 02:57 PM

, no salt added cottage cheese (Friendship brand), 2% or nonfat Greek yogurt.

Ae3b7ea9f3755af32287825db8d98796

(2022)

on May 14, 2012
at 05:40 PM

Gah! What happened to the rest of your answer?! I came back to read it again and it was gone?

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on May 14, 2012
at 03:07 PM

I use the 90/10% rule 100% of the time.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on May 14, 2012
at 03:06 PM

I don't drink coffee everyday, but when I do I use OV half n half (the one with the purple/white container, not the yellow/white). I eat a lot of vegetables both cooked and raw. I eat potatoes, Japanese sweet potatoes, and fruit for my carbs of preference. However, I do eat rice also if I am out for sushi.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on May 14, 2012
at 02:56 PM

Mandy, I don't count fat, I count protein and carbs, and the fat I eat is usually just incidental (I do occasionally add nuts though to round out a meal). When I make a salad, I use fresh squeezed lemon and a quick drizzle of olive oil- maybe a 1tsp per salad. If I am sautéing something, I use just enough coconut oil to coat the pan, and no more. When I eat eggs, I usually do 1 whole egg per 3 whites (and give the rest of the yolks to my dog). I choose only leaner cuts of meat- chicken breast, tilapia, tuna, salmon, shrimp, extra lean beef, eggs/egg whites.....

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on May 14, 2012
at 03:16 PM

...supplement wise I take a multivitamin, fish oil, glutamine (amazing), occasionally protein powder, and r-lipoid acid whenever I have carbs post workout. I get enough vitamin D from sunlight, but I supplement with it in the winter. I sometimes take a product called ZMA which helps with sleep and recovery, but I only take 1/3-1/2 the recommended dosage. Oh, and if I have a round of exams, I take a pre workout supplement because it helps me focus. I also drink with some frequency, usually wine, but I don't get drunk.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on May 14, 2012
at 03:10 PM

I use the 90/10% rule 100% of the time. That's my routine. Try it if you want but only keep with it if you notice positive results. If it's not for you it's not for you. Every body is different.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on May 14, 2012
at 03:00 PM

low fat cottage cheese (Friendship brand, only), Greek yogurt, and sometimes sheep milk yogurt. If I had to estimate fat, it would be sub 40g per day. My first goal is to get protein and vegetables in, and the carbs necessary. I don't eat a lot of fat because I do not perform as well with it. Others apparently do better with high fat, but it's not for me. Experiment and find what works best for you.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on May 14, 2012
at 03:21 PM

you know have way more information from me that you wanted to know, but who knows, there could be a gem in there somewhere for you.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on May 14, 2012
at 02:34 PM

Fat makes up 25% or less of my calories.

Ae3b7ea9f3755af32287825db8d98796

(2022)

on May 14, 2012
at 04:12 PM

That's all great info, thanks! I'm not going to worry too much about fat. I don't think I get it in excess anyway. I don't eat red meat and I don't add too much fat to my meals. I think my main issue has been cheats (alcohol, crap food on weekends) and a lax attitude. I also think I need to pay more attention to carbs. I've read a bit about people doing <50 a day for a few days a week. I'm going to try to get pretty low for a week or so and see how I do. Just looking at how many carbs I was eating before put things into perspective. Anyway, thanks for all the info! Definitely helpful!

Ae3b7ea9f3755af32287825db8d98796

(2022)

on May 14, 2012
at 12:25 PM

Definitely more concerned with losing body fat, not weight, although I'm sure that will be a nice benefit of losing fat. So, how much fat are you getting? I only eat lean meats (no red meat), so if I look at how much fat I should be eating (I've read 65% on here), it would take a lot of xtra fat for me to get there. It's nearly impossible without adding in CO or something similar. Love the advice on carb cycling. I never really understood what that meant, thanks for simplifying it.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on May 14, 2012
at 03:09 PM

If I am not eating any starch or fruit if I happen to by trying to get excessively lean, I will use pedialite post workout (it's just dextrose/glucose with electrolytes) post workout to replenish muscle glycogen. The rest of my meals will be a lean protein with vegetables.

0
A08b210e4da7e69cd792bddc1f4aae4b

(1031)

on May 14, 2012
at 03:22 AM

The human body is a highly sophisticated complex adaptive system that has been refined over millions of years to survive and prosper over pretty much the entire planet in almost any condition. Such systems seek to remain in equilibrium, obtaining and extracting the nutrition needed. Simply trying to eat less by force of will only serves to knock the body's processes off balance. You will have more likelihood of success by varying what, how and when you eat rather than how much you eat in total. Listen to your body and experiment to find what works best for you.

Ae3b7ea9f3755af32287825db8d98796

(2022)

on May 14, 2012
at 12:09 PM

Good advice! Thanks!

0
77877f762c40637911396daa19b53094

(78467)

on May 12, 2012
at 04:15 PM

What to eat to lose?

Less.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on September 07, 2013
at 01:28 AM

That's what I was going to say, smart ass.

77877f762c40637911396daa19b53094

(78467)

on May 12, 2012
at 05:22 PM

Oh maybe I should have said eat more?

77877f762c40637911396daa19b53094

(78467)

on May 13, 2012
at 05:03 AM

You people really think that simply eating less wont work?

276a5e631b62f8e0793987c0496364bb

(1644)

on May 12, 2012
at 04:31 PM

Completely unhelpful answer.

Ae3b7ea9f3755af32287825db8d98796

(2022)

on May 12, 2012
at 05:17 PM

Yes, seriously unhelpful.

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