Weight Loss Support - What is your diet plan??




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hazyl
04-25-2012, 03:01 AM
Hi all,

I guess everyone has your own diet plan. You guys can share it out here so that we can exchange our ideas and improve ourselves and our life style.

My very own diet plan has 3 simple rules to follow:

1. Do not go hungry.
I eat breakfast, lunch and dinner. I am a healthy eater so basically the food I eat is low in calories. I try not to eat processed food if possible. In fact, I stop eating after 8pm (keeps big tummy away) and eat like a king for breakfast :D

2. Drink 2-3L of water everyday.
YES! I love drinking plain water. I used to bring a big bottle with me all the time. Refill it in office/home when I finish drinking.

3. Exercise at least once a week
Obviously exercise once a week is not enough but for me, I am a software engineer, has a very pack schedule, work for day and night. The other way to exercise is I walk from home to office (approximately 15mins distance).

:smug: (sorry if my English is bad)


Brummy
04-25-2012, 05:59 AM
Not sure I agree with your first one,being hungry is perfectly natural,in fact we shouldnt be full. Our bodies dont want to spend most of its time digesting food.

freelancemomma
04-25-2012, 07:03 AM
I keep my (maintenance) plan as simple as possible. I eat about 2,000 calories per day, divided roughly evenly between breakfast, lunch, supper, and extras. I exercise about 3 hours per week. I drink when I'm thirsty and have no forbidden foods. (It helps that I don't like junk food.) I don't weigh/measure portions or keep written logs. So far so good.

F.


snookipaige
04-25-2012, 07:14 AM
my diet plan is sure slim and it has a few basic rules.

always start you meal with a mouthful of protein, i'm not sure the effect of this rule apparently it sends some kind of message to the brain.

have four and half or five hours between each meal. (this is rule i struggled most with in the first week, now my body expects food at certain times and i hardly feel hungry. sure slim claims this amount of time evens out your glucose levels, keeps metabolism even and your body starts to use up already stored fat!)

drink at least 2.5l of water a day, this also helped with hunger pangs in the first week!

i don't much carbs at all, 3 cracker breads or 1 sheet of mountain bread a day.

i certainly don't starve myself fill up on lots of good veggies and a decent sized amount of protein.

these rules work for me and my aunt they might not work for everyone. other people eat six small meals a day and still loose weight! however i found i tended to be grazing all day and cheated a lot more when i done this.

i've lost 9pounds in two weeks, i'm certainly very pleased with the results so far!

:goodluck: all, snookipaige! x

hazyl
04-25-2012, 07:48 AM
Not sure I agree with your first one,being hungry is perfectly natural,in fact we shouldnt be full. Our bodies dont want to spend most of its time digesting food.

Yes I agree we shouldn't be full all the time but not be hungry as well. By eating mostly nutritious foods in amounts to satisfy our hunger we can turn off the ‘Famine Reaction’ and reset our metabolism so that we can continue to lose weight. Eat at the right time and make sure you won't starve yourself ;)

cbressler1976
04-25-2012, 08:08 AM
I found that frozen diet meals, soup, fruits, veggies, low fat puddings, and special k granola bars work for me.. I like frozen diet meals because I can fix my kids and my husband a regular meal and I don't have to make a whole seperate meal...(also they have a lot of food that I love and if it doesn't have a taste, i can put hot sauce on it and then it's good)... I also walk/job almost every day...some days I don't because my muscles get sore...

Laifierr
04-25-2012, 08:18 AM
I follow a nutritarian/vegan/all natural diet.

40-60% vegetables and lots of leafy green veggies. The goal is to eat 1 pound fresh and 1 pound cooked vegetables per day.

20-40% fruits which is roughly 4-6 servings

10-20% beans/legumes. Aim to eat 1 cup a day

1oz nuts/seeds

Anything else not mentioned I don't eat.


I start my day with a smoothie which usually has a salad's worth of greens (spinach and kale); a handful of baby carrots; 1tbsp flax seeds; a banana; two more servings of fruit, usually blueberries, strawberries, or blackberries; and 1/4L of soy milk, almond milk, or sunflower milk.

Lunch varies between a salad, soup, sauteed or steamed veggies -- or sometimes two of those. Followed with a piece of fruit

Dinner is similar to lunch but usually just one portion followed by a piece of fruit.

If I get hungry in between meals (which happens rarely) I eat a piece of fruit.

Also, I can eat as much food as I want which is why I am rarely hungry between meals.

For exercise I try to hike about every other day from 30 minutes upwards to 2 hours. (I used to hike longer, sometimes 5+ hours). I also lift weights on occasion at home.

ElociN2392
04-25-2012, 08:21 AM
I found myself not eating breakfast or lunch very often and would just munch on crappy snacks throughout the day, So yesterday I started a protein and fiber diet.

This is my plan:
-Breakfast & Lunch - 100% Whey Protein powder and fiber powder mixed together into 1 cup of milk.
-Healthy(low calorie) snacks in between meals
-Healthy portioned dinner.

I gave up pop and other sugary beverages along with candy, chocolate, chips, and all that not so good stuff.

It's going to be a long long haul and it's going to take a lot of time and patience but I'm ready for this. It's time for change! :)

Has anyone else tried this, or something like it?

ElociN2392
04-25-2012, 08:43 AM
Oh, and I forgot to add that I take a daily Multivitamin as well. :)

Samantha18
04-25-2012, 08:53 AM
- Calorie counting (currently at 1,600) combined with No S (no sweets, seconds, or snacks except on Saturday and Sunday (I budget some of those into my calories on the weekend if I want them). No S is also three meals a day, with regular portioned plates (means you can't put like, 2 hot dogs on your plate).

- No soda. I haven't had regular soda for years, but I'm also trying to avoid diet soda.

- Building up to exercising 4 days a week with the treadmill and Tae Bo dvds.

I still eat a lot of unhealthy food, because I don't buy the groceries, but I'm controlling the calories. I hope to get in more fruits and veggies down the road, and I hope to cut out all white carbs eventually.

LeilaJey
04-25-2012, 09:02 AM
I also don't let myself go hungry. Not that I eat constantly but I'm not going to deprive myself of food if I am.

For dinner I have a smaller portion and fill my plate up with salad.

I make all of my sauces myself, lots of vegetables and lean meat. More fish instead of red meat.

Stopped eating chocolate bars/dessert. Except if it's a special occassion etc

Less milky sugary tea and coffee and more herbal tea.

I already drank lots of water so that was handy.

For snacks I eat a few dates or a raw carrot and this keeps me going until my next meal where as before I probably would have had another meal haha

chocmonster2012
04-25-2012, 10:31 AM
Hi
I've started calorie counting. Using My Fitness Pal. Eating between 1200-1400 calories a day and not going hungry either. If I do feel hungry I have a couple of ryvita crackers with a mature cheddar cheese slice divided on the 2. Works out at about 160 calories. I've also been weighing out my cereal, watching my portion sizes, using less semi skimmed milk in my tea oh and the important drink plenty of water rules. I've lost 2lbs in a week and I'm not looking for a massive loss each week. Slow and steady so I can keep it off for good this time :)

hazyl
04-25-2012, 10:36 AM
Hi
I've started calorie counting. Using My Fitness Pal. Eating between 1200-1400 calories a day and not going hungry either. If I do feel hungry I have a couple of ryvita crackers with a mature cheddar cheese slice divided on the 2. Works out at about 160 calories. I've also been weighing out my cereal, watching my portion sizes, using less semi skimmed milk in my tea oh and the important drink plenty of water rules. I've lost 2lbs in a week and I'm not looking for a massive loss each week. Slow and steady so I can keep it off for good this time :)

Oh yeah.. slow and steady is the healthiest way and no stress on it :carrot:

JohnP
04-25-2012, 10:42 AM
Yes I agree we shouldn't be full all the time but not be hungry as well. By eating mostly nutritious foods in amounts to satisfy our hunger we can turn off the ‘Famine Reaction’ and reset our metabolism so that we can continue to lose weight. Eat at the right time and make sure you won't starve yourself ;)

Welcome to 3FC. What is the source of your information?

Hunger and metabolism are controlled by hormones. No matter how rich in nutrients it is extremely normal to feel occasional hunger when dieting. Furthermore, no matter what diet one follows, when your body is on reduced calories it slows down the metabolism. I am unaware of any study that has shown a certain combination or timing of foods to prevent this.

To put it another way, your post sounds good in theory but doesn't prove out in reality. Unless of course you have a source of information that I am unaware of.

sontaikle
04-25-2012, 10:56 AM
My plan is simple:

1) Stay within my calories; count everything but don't go nuts
2) Lift heavy things and don't sit around all day
3) Eat things that will make me stronger so I can lift heavier things

hazyl
04-25-2012, 11:15 AM
Welcome to 3FC. What is the source of your information?

Hunger and metabolism are controlled by hormones. No matter how rich in nutrients it is extremely normal to feel occasional hunger when dieting. Furthermore, no matter what diet one follows, when your body is on reduced calories it slows down the metabolism. I am unaware of any study that has shown a certain combination or timing of foods to prevent this.

To put it another way, your post sounds good in theory but doesn't prove out in reality. Unless of course you have a source of information that I am unaware of.

Thanks for sharing :) I took the diet solution program and learning from Isabel De Los Rios the nutrition. Her way really works. As long as you consume proper nutrition, it will helps in fat burning and to help you in losing weight. Of course you have to exercise :)

sacha
04-25-2012, 11:23 AM
Sometimes things work in spite of what we do, rather than because of what we do :) But as long as we do what works for us, that's fine enough.

konfyoozed
04-25-2012, 11:41 AM
My diet plan? Forgetting about all of the "starve yourself thin" diet plans, and tossing the rules of 'eat less, move more' out the window since it basically is like telling your metabolism to slow down (eat less) and speed up (move more) at the same time. (paraphrased from Lou Schuler)

I eat upwards of 2500-3000 calories per day. mind you, I am 270+ pounds and exercising at a high intensity (burning 600+ calories per session according to my heart rate monitor) 4x per week, including strength training. I am not eating a lot of junk either, and I am losing inches all over the place. I eat healthy foods, not junk foods, and I eat when I am hungry, which naturally tends to be less on days when I am not working out. This method is really helping me understand the difference between physical hunger and mental hunger (such as: I'm bored, let's eat!). Plus since the increase is primarily protein, I feel satiated longer. I've also noticed I have a lot more energy.

I just started reading "New Rules of Lifting for Women" and love how the author wants women to work hard in the gym as well as fuel those workouts properly (seriously, he says EAT MORE, and there's a nutrition plan to follow, as well as a 6 month exercise routine). I will be starting the program as soon as I finish the book.


I measure my success in 3 ways: body fat percentage, measurements, and then the scale. I am more concerned with the inches and body fat percentage. The scale should follow.


Good luck with your plan!