Mark Sisson - Primal Blueprint and go to his blog Mark's Daily Apple
I finialy decided to take control back in april when it dawned on me that I looked like hell from all the fast food. I have lost 25 pounds since Easter and have built up some great muscle mass that I am actually happy with. I did it all because it struck me one day, if I can't be in complete control of my weight I will never be in complete control of my life. So Im where I want to be now at 190 im starting to see a 6 pack coming in.
At this point I want to just start eating healthier, not for loosing weight, just to feel the best I posibly can. I have been trying to eat a healthy bar with vitimins and shit in it for breakfast, and just moderation of everything the rest of the day.
I want to get into buying lean meats and fish, veggies and fruits for snacks instead of frozen pizza, eggs, rice and progresso. What do yall do to keep your body healthy so you can enjoy that early retirement for a LONG time before that retirement home.
"Do not wait; the time will never be 'just right.' Start where
you stand, and work with whatever tools you may have at your
command, and better tools will be found as you go along."
-- George Herbert
I was thinking about sticking to things that are their own ingredient like fish, meat, veggies, egg, just going the route of not overly processed things. I love V8 too. Tropical fruits are my favorite.
I eat quite some lean meat and fish but very little carbohydrates.
In the morning I start with low fat yoghurt with whey protein.
I try not to eat any food which contains refined sugar. I am even cautious with eating fresh that is high in fructose.
Of course my daily food includes a lot of vegetables too.
I have come to believe that food like bread, rice, potatoes and sugar are responsible for the diseases such as diabetes, high blood pressure and cardiovascular diseases.
As to supplements I take daily dosages of Omega 3 from krill oil and vitamin C (at least 1000 mg). In the winter time vitamin D3 is added to the daily list.
In order to stay fit and healthy, sports and other physical exercises are absolutely necessary imho. At least one hour a day.
Extra Virgin Olive Oil, EPA/DHA supplements, omega 3 bills, omega 3 eggs,Threonine, Methionine , Leucine, Arginine, Histidine, Cysteine,Tyrosine, Phenalynine, Lysine, protein drinks, eat organic whole foods, eat lots of colorful veggies, drink vegetable juice (freshly squeezed), drink green tea, eat breakfast, take vitamin pills, lentils/beans, filtered water, daily cardio and weight control, plant oils, calcium supplement, reduce carbs/fats, low calories, limit sugars,Alpha lipioc acid,chromium,
and much more...
good luck best advice you'll get on this thread.
I use the slow carb diet from the 4 hour body book, after about 2 weeks it becomes habit, basically you are eating only lean meats, fish and slow releasing carbs in the form of vegetables and legumes, water to drink.
I lost about 17lbs in just over a month on this, but I have modified it slightly and reintroduced a bit of low sugar fruit like berries (fruit is usually reserved for cheat day once per week when you follow this strictly) I seem to be maintaining the weight nicely at the moment.
Regardless of whether or not you stay on an eating plan like this for a long time, for me at least the mere act of developing a better eating habits whilst sticking to it religiously means even if I don't follow it exactly in future, I have developed the habits of watching what I eat, tracking my weight, cutting out useless carbs etc, that is valuable.
The Paleo-Style mentioned before is what you want to go for.
Mark's Daily Apple
It is not a diet but rather a lifestyle. It is a habit of eating the healthiest food combination this planet can provide us.
I started w/ paleo 7 months ago. This is a pic i took 2 months before:
before that i was a "normal" student with just a little beer gut.
You see, the difference between a Paleo Habit and the other "diets" is that you not only will look better on the outside, but also feel better on the inside.
Because you control your blood-sugar and insulin level, this affects your whole hormon system aswell. And therefore your overall well being.
Personally speaking, I've never felt better before, sleep better etc...
you can give it a try
Mark Sisson - Primal Blueprint and Gary Taubes - Why we get fat?
'Why we get fat' is not a diet book - it just shows you how your body works (and how food and medical industry works to keep you fat). It's a great book
Mark Sisson is good to read - but if you gain weight easily you gotta cut those carbs more brutally than he recommends
Just take those 2 books - and test those idea to find what works best for you - coz it's individual
I have done the Dukan diet and lost 15 lbs in about 4 weeks. I started at 175 for 5'11" and now at 160... I need to regain weight (muscle) because now look too thin! I can eat the quantity that I want and there is a receipe book with hundred of ideas, even desserts.
Juices aren't good for dieting. They are loaded with sugar!
The most Important things are:
- A good healthy breakfast that contains a balance of carbs and protein. Every morning I eat oatmeal with blueberries, blackberries and a scoop of vanilla protein powder. It's the ideal breakfast. Oatmeal for complex carbs, the berries to start your morning and feed your brain and my morning dose of protein and amino acids.
- Eat 6-7 small meals spread out throughout the day the help maintain a fast metabolism.
- Limit alcohol intake. It slows down your metabolism and converts to sugar which then converts to fat. This is probably the hardest one. LOL
- Exercise Exercise Exercise! Very Important! Whether it's lifting weights or doing cardio. Just do it! If you need motivation or don't like gym's then try p90x or something similar. If you can do some cardio first thing in the morning before breakfast, you will burn more fat because your carbs are burnt while you sleep so by the time you wake up your body is depleted. When you exercise before breakfast, you start burning fat immediately.
-limit your carbs after lunch. Try not to have any when you first wake up.
- Substitute a protein shake for a meal. Add a banana and a coop of all natural peanut butter for good flavor
- Don't keep junk food around the house!
- Plain Greek yogurt and almonds are great snacks!
Healthy eating is a process, I am refining mine, definitely open to trying new things I am going to research more on paleo as I have heard that mentioned quite a few times now.
I have been trying to maintain a healtheir diet but after a certain amount of time I just give in to the cravings. I wanted to know your thoughts about coffee..do you drink it daily or have you completely taken out coffee from your diet? I know some people that have done that and feel great. I drink coffee every morning and sometimes twice a day to keep me going. With kids usually that is the only thing that gets me up in the morning =)
Here's a sample of my diet. I shoot for 40% carbs, 40% protien and 20% healthy fats. I also shoot for a meal every couple hours.
Breakfast: 1 cup kashi cereal with 1/2 cup almond milk, 1 banana, multi-vitamin.
Mid morning: Whole grain English muffin, 1 egg, 1 egg white, 2 slices turkey bacon
Lunch: Turkey burger, whole wheat bun, 1 cup green beans
Afternoon: 1 slice whole wheat bread, 2 oz lean deli meat, mustard, 1 cup V8 juice.
Recovery drink after workout
Dinner / Post workout meal: 1 slice whole wheat bread with natural peanut butter and raspberry jam, 1/2 cup cottage cheese.
Pre-bed: 2 scoop protein powder.
Breaks down to roughly 2200 cals, 230 grams carbs, 200 grams pro, and 54 grams fats.
I used to worry about carbs after certain times, but have realized for me personally it makes no difference so i just spread them out over the day. Keep in mind though, I'm referring to healthy, low GI carbs, not a snickers bar before bed.
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