Diet needs an overhaul

[happilyeverafter]

I have read the research, and I have actually walked the walk. Losing about 60lbs. I put twenty back on and am now battling with the help of NROL back down...

Lets pretend that I didn't read anything about food, nutrition or eating changes. Lets pretend that I dont know where to begin again...What do calories and macros look like? What worked for you? What does the eating plan look like?

230 LB
28 years old
5'10"

Thanks
Hap.

[Cynic]

Well, let's state the baselines:

Protein: 4cals/gram.
Carbs: 4cals/gram.
Fat: 9cals/gram.
Alcohol: 7cals/gram.

There is some variance depending on the molecular bonding and thus type of macro-nutrient, but these serve well.

It's generally taken that a 40/30/30 or a 60/20/20 (pro/car/fat) breakdown helps most people. There is play room, so no need to worry about single digits.

I've always considered any calorie calculator to be a ROUGH guide at best, if not completely wrong for me (there are spot on for a general demographic), so I take it as a guideline and adjust as needed. DON'T COMPARE RESULTS OF DIFFERENT CALCULATORS AND COME HERE AND WHINE!!! Nothing is perfect. Take it as guideline! Adjust as needed.

Now, looking at the food itself: choose natural over processed. Water. Complex over simple. Water. Solid over liquid. Water. IOW: water is essential! Our bodies are 70% water, minimum. So we must need it. Back to food...solid food requires a few more calories to convert it to a form our bodies can utilize, so solid food is better. The difference between simple carbs and complex is...well...complex. I've always tried to consider that whole foods tend to the complex side, while the more heavily processed tends to the simple (mind you, I am simplifying and will probably get blasted by someone's forum blaster, but let's keep it simple and move up from there). Sources of complex carb: veggies in mass quantities! Oats (I haven't had my oats and fruit in so long!), brown rice...

Fats: you're looking at mono unsaturated, poly unsaturated and saturated. These are teh good fats, not including Essential Fatty Acids (EFAs).

I'm losing steam, perhaps someone can take the hand off.

[AFI82]

Originally Posted by Cynic

Now, looking at the food itself: choose natural over processed.

This is a huge one. If it comes in a box and can sit on the shelf for 15 years without going bad, you probably want to steer clear of it. There are, of course, exceptions to the rule, but hopefully the message comes through.

Less sugar, more protein.

Whole grains. Not the "whole grain" bread thats made with bleached enriched flour. But the stuff that really is whole grain. This goes for pasta's, breads, and rice. Some of it may not taste as good initially, but nothing ever does. Nobody drinks beer for the first time and thinks its delicious. Nobody looks at a raw oyster the first time and raves about the beauty of the presentation. Give the healthier stuff a chance to grow on you.

[tbrim20]

Originally Posted by happilyeverafter

I have read the research, and I have actually walked the walk. Losing about 60lbs. I put twenty back on and am now battling with the help of NROL back down...

Lets pretend that I didn't read anything about food, nutrition or eating changes. Lets pretend that I dont know where to begin again...What do calories and macros look like? What worked for you? What does the eating plan look like?

230 LB
28 years old
5'10"

Thanks
Hap.

First of all, lets get some things straight. There is no 1 diet that works for everyone. What others have success with, you might not. Each persons diet should be individualized to meet the specific needs of that individual person.

There are many factors that determine what you should be eating and what you should not be eating. Most people think that everything depends on what you put into your mouth, but this is not always the case. Yes, diet can cause weight issues, but so can hormonal imbalances, stress, adrenal fatigue, thyroid dysfunction, problematic digestion...the list goes on.

If you are eating healthy and still have trouble losing weight, or if you have to workout non-stop, or if you have to do tons of cardio, just to lose weight... Then you are either really not eating right for you, or you have some other underlying issue(s) that is holding you back.

If you believe that this may be the case and do need help, you might want to start looking for the root of the problem. If you are interested, send me a PM and I'll get you some info on someone you can work with.