Any diets that work?

C.Smith

C.Smith

Member
Ok so I'm 250 and 6'1. I put on some weight for football this year and I want to lose it by winter. Last year I was around 220 so I'm shooting for 220 and lower. I got workouts covered because 2 a day practice all Sumer+ weight lifting, so I was just wondering are there any diets that really work?
 
I needed to lose about 10 pounds and nothing was working. I got the flu, threw up a lot, and didn't really eat for like 3 days. Weight came right off, and I've kept it off. So yea, get sick, that's what worked for me
 
Eggs, Beef, poultry, fish, bacon,

Brown Rice, Oatmeal, Oatbran,

chia seeds, hemp seeds, flax seeds, almonds, cashews, peanut butter, almond butter, grapeseed oil, olive oil

Broccoli, kale, spinach, red/green peppers, onions, carrots, squash, zucchini, celery, romaine, eggplant, peas, chickpeas

oranges, apples, blueberries, strawberries, raspberries, bananas, honey, grapes, raisins.

What is your current diet?
 
No 1 diet works for everyone. Your going to have to do a trial and error routine to find which diet works for you. My advice: do a lot of running.
 
animal proteins + omegas + veggie carbs + carb-free whey protein after workouts

for instance

Animal proteins:

eggs,

chicken,

beef,

pork,

ham

omegas:

nuts

Healthy oils (olive oil,flax oil,fish oil,coconut oil)

avocados

salmon

Veggie carbs:

lettuce

onions

peppers

cucumbers

broccoli

then low-carb or carb-free whey shakes after workouts. throw in some fish oil, flax oil, or olive oil to get a punch of omegas If you want.

Key elements: avoid carbs unless they're healthy, slow-burning, natural carbs. Increase consumption of healthy fats. Eat protein after workouts to conserve muscle.

Good luck!
 
Most diets don't work, it's all about turning around what you eat in the kitchen & getting the most out of your food. Sno. posted a really good rundown of what you should be eating.
 
13480018:Sno. said:
animal proteins + omegas + veggie carbs + carb-free whey protein after workouts

for instance

Animal proteins:

eggs,

chicken,

beef,

pork,

ham

omegas:

nuts

Healthy oils (olive oil,flax oil,fish oil,coconut oil)

avocados

salmon

Veggie carbs:

lettuce

onions

peppers

cucumbers

broccoli

then low-carb or carb-free whey shakes after workouts. throw in some fish oil, flax oil, or olive oil to get a punch of omegas If you want.

Key elements: avoid carbs unless they're healthy, slow-burning, natural carbs. Increase consumption of healthy fats. Eat protein after workouts to conserve muscle.

Good luck!
Click to expand...

This is great. I would also add in some leafy greens into the veggie carbs - they have lots of fiber and you want to eat a lot of fiber - it adds bulk to the food you eat, allowing you to eat less but feel full longer.

The key is nutrient dense foods, food with high nutrient value and low caloric volume... Veggies are GREAT for this, I would recommend half the plate be vegetables and a lot of leafy green ones, next you want your protein - chicken breasts, fish, and pork are great for this - quinoa is also a complete protein, good for adding bulk to meals. For carbohydrates, cut out as much refined carbs as you can - whole grain flour, bread (and vegetables) I would say that starches should make up a quarter to maybe a fifth of your plate - pastas should be whole grain and if you're going to have potatoes, red skinned potatoes interestingly have a lower glycemic index than other coloured skins. Rice is good too.

Nuts and healthy oils are just good for you in general and should be used as a great nutrient dense snack. Pick things that aren't salted or flavoured.

Beer and soda are also huge calorie eaters, with very little nutrient payoff. You should cut out everything but water, one cup of coffee or tea in the morning isn't going to be bad for you, but you'll have more results drinking plain green tea and cutting out as much extra sugar as possible - your body only really uses half a sugar molecule and the other half is more than likely going to be converted into fat.

Also, I can't stress enough that it is really important to exercise - as it helps improve and regulate the body's metabolism, allowing for more efficient digestion.

Using a simple calculation you can find out your body's resting metabolic rate, or the number of calories you need to ingest to keep your heart beating, breathing, etc... Everything on top of that is going to be extra caloric intake that you need to account for, either in your daily lifestyle (if you work a desk, you probably can't eat much more than your resting metabolic rate, but if you work outside, you probably need significantly more). Exercising will allow you to tone muscle and body fat and will help signal your body to start using fat stores, thus allowing you to lose weight - it also lets you drink more beer ;)
 
honestly if you keep yourself buat and go hiking or ride a bike a few times a week it's so easy to lose weight. drink lots of water and walk a lot. people keep weight on by snacking and eating more than what they should so just keep yourself busy and you wI'll lose weight! it's worked for me
 
13480201:cool_name said:
Calories in
Click to expand...

If you want to gain strength and keep all of your lean muscle mass make sure that the majority of your calories come from fat and protein. Coffee or Green Tea before practice might help you lose more fat during practice.

One thing no one has mentioned is to drink a lot of water, at least a gallon a day. It's really hard to lose fat effectively if you are even mildly dehydrated.
 
Hey C.Smith,

Weight loss is something I struggled with and today am still mindful about. My qualifications shouldn't matter but I was overweight and then I got into the best shape of my life during my senior year of college. I needed to change a lot of things to achieve the weight loss I wanted. Here is what I can tell you that helped me (and may not be applicable to you because it sounds like you're in high school and living at home).

1) Plan your meals!! I am a big fan of 'if it fits your macros' I was able to create 5 meals a day that perfectly met my goals. 5 smaller meals kept me feeling full and energized. Most importantly though is making sure your calorie goal is met, then your macro goal.

2) grocery shop for these planned meals only! It is a lot easier to have self control one time when shopping than tempting yourself by having junk food in the house (once again this really depends if your still in high school you don't have much say in this)

3) sounds like your exercise will be on point with football. I remember two a days and god damn those will tire you out.

Good luck man! Remember one day at a time! "I'm just going to eat what I committed to today! Tomorrow I'll have those ten Oreos!"
 
PALEO PALEO PALEO

No grains, no dairy, only food from the paleolithic era.

You'll lose weight quickly, and feel way better. Stick to it and you'll see amazing results.
 
It's simple, but might not be easy. Weight loss is pretty much calories in vs calories out. Calculate your TDEE using an online calculator and then calculate your macros. Download my fitness pal and just keep track of your calories and your macros. Eat less, exercise more. There's no magical diet.
 
do you have a smartphone? download the myfitnesspal app or the myplate app. you put in all the food you eat, and it tells you the calories. it will give you a calorie goal to hit for losing weight. honestly, the hardest part about dieting is just sticking to it
 
13480278:Peter. said:
do you have a smartphone? download the myfitnesspal app or the myplate app. you put in all the food you eat, and it tells you the calories. it will give you a calorie goal to hit for losing weight. honestly, the hardest part about dieting is just sticking to it
Click to expand...

I use myplate everyday!
 
13480273:TheSteezyKoala said:
It's simple, but might not be easy. Weight loss is pretty much calories in vs calories out. Calculate your TDEE using an online calculator and then calculate your macros. Download my fitness pal and just keep track of your calories and your macros. Eat less, exercise more. There's no magical diet.
Click to expand...

This is not good advice-- you'd end up "skinny-fat"...it doesn't matter how thin you are, its about body composition. Its in the QUALITY of foods you eat, not the quantity (to a reasonable extend of course). If someone eats 2000 calories a day, and those calories consist of 3 snickers bars, they're going to see a MUCH different result than if they eat 2500 calories a day, and those calories consist of veggies, lean proteins, and healthy fats.
 
13480284:Sno. said:
This is not good advice-- you'd end up "skinny-fat"...it doesn't matter how thin you are, its about body composition. Its in the QUALITY of foods you eat, not the quantity (to a reasonable extend of course). If someone eats 2000 calories a day, and those calories consist of 3 snickers bars, they're going to see a MUCH different result than if they eat 2500 calories a day, and those calories consist of veggies, lean proteins, and healthy fats.
Click to expand...

I'll second this.
 
I lost 40 lbs my senior year from football. Just eat smart and the weight will fall right off without you even realizing it. Just make sure you keep up with your diet and excercise after the season ends. Get a gym membership or lift at school to keep it off/transform your metabolism. Good luck dog
 
13480284:Sno. said:
This is not good advice-- you'd end up "skinny-fat"...it doesn't matter how thin you are, its about body composition. Its in the QUALITY of foods you eat, not the quantity (to a reasonable extend of course). If someone eats 2000 calories a day, and those calories consist of 3 snickers bars, they're going to see a MUCH different result than if they eat 2500 calories a day, and those calories consist of veggies, lean proteins, and healthy fats.
Click to expand...

Macros are Macronutrients. As long as he gets a balanced diet with enough, and keeps working out he will lose weight but retain most of his muscle. I'm not telling him to eat shitty food, I'm just telling him to eat less but good quality food to get enough protein, fats and carbs. If someone eats over their daily TDEE they will gain weight even if they eat the highest quality food. Whereas if someone eats below their TDEE but eats shitty quality food they will lose weight. It's simple science. If you eat too much, you won't lose weight .
 
13480736:TheSteezyKoala said:
Whereas if someone eats below their TDEE but eats shitty quality food they will lose weight. It's simple science. If you eat too much, you won't lose weight .
Click to expand...

its 100% true that if you eat too much you will gain weight. However, lowering calories too much will lead to a reduction in BMR. The body will be more prone to store energy and use lean muscle mass as its main source of energy. This type of diet results in unsustainable weight loss that can result in a rebound where your body gains all of the weight back and sometime more.

A healthy 2500 calorie diet can result in more weight loss and a more active Metabolism over a longer period of time than an unhealthy 1800 calorie diet. An unhealthy, high sodium diet can result in massive water retention as well, hindering weight loss even more.

"While a starvation diet may help you lose weight quite fast in the short term, you will pay a heavy price because you are setting yourself up for a lifetime of weight problems. Your metabolism gets progressively slower with each day you remain on a starvation diet. This resultant slower metabolism needs less fuel, so you consistently have to eat less and less to lose weight! As your metabolism slows down even further and your lean muscle mass dwindles you will also find that you become more and more tired. This in turn means you will get less exercise, which leaves you with less lean muscle, and an even slower metabolism. It really is a vicious cycle. The importance of protecting your lean muscle mass to boost your metabolism can not be stressed enough."

Everything is correct except the unhealthy part. Unhealthy food is unhealthy and doesn't result in healthy weight loss, no matter how little you eat.

Macros are not just Macros!!!!!!!!!!!!!!!!!!!!!!!!!



Types of Fats:



Saturated Fat,

Trans Fat,

Polyunsaturated (omega 3,6)

Monounsaturated

Types of carbs:

Monosaccharides - Are known as simple sugars

Glucose

Galactose

Fructose

Disaccharides - Are formed from 2 monosaccharide molecules.

Sucrose

Lactose

Maltose

Complex Carbohydrates

Polysaccharides - Are formed from multiple chains of monosaccharides.

Starch

Fiber

Glycogen

Typea of Protein (Amino Acids)

Essential Nonessential **

Histidine Alanine

Isoleucine Arginine*

Leucine Aspartic acid

Lysine Cysteine*

Methionine Glutamic acid

Phenylalanine Glutamine*

Threonine Glycine*

Tryptophan Proline*

Valine Serine*

Tyrosine*

Asparagine*

Selenocysteine

 
13480270:Wheaty214 said:
PALEO PALEO PALEO

No grains, no dairy, only food from the paleolithic era.

You'll lose weight quickly, and feel way better. Stick to it and you'll see amazing results.
Click to expand...

Paleo is a great diet. Currently, I'm on a modified Paleo diet and eat dairy products.

At least for me, Ive noticed that I have a lot more focus and energy. I dont feel bogged down and tired all the time. I'm already skinny as hell though and my goal in getting on a good diet wasnt to lose weight.

Im hoping to actually make my way into a full on ketogenic diet pretty soon here... its pretty intereting stuff. After seeing how my life changed eating a semi paleo diet I HIGHLY RECOMMEND EATING HEALTHY. My quality of life has changed 100x.

Peter Attia and Tim Ferris are two great proponents of keto diets. Peter is the head of an organization that is trying to eradicate obesity and heart disease. He does a lot of ted talks and health seminars i highly recommend checking out. heres one he did at tedmed 2013:
.

This video very clearly explains ketosis.

Here are a few other good sources to check out:
http://authoritynutrition.com/
https://www.reddit.com/r/keto
http://fourhourworkweek.com/2013/07/30/ketogenic-diet/
 
Not trying to lose any weight but I've been trying to eat unprocessed wheat bran every day for almost 2 months now. No downside that I can see and I have more energy and feel better overall. Very low calories and it is packed with B vitamins and fiber.

The stuff is very inexpensive and I just sprinkle a spoon full on my toast or sandwich or salad or pizza or whatever whenever I can remember to.
 
Just remember its OK to ease up for a week or so and lower your expectations and regroup for more dieting. I try to do 2 weeks watching it and 1 week where I don't but just make sure to avoid processed.

I can't really go more than 2 weeks of paying close attention to what I eat without it making me feel hungry and lifeless need to give myself a few days where I don't eat shit food but I will pile in a little extra bread and fruit even if its too many carbs and sugar.

Got hockey in a little bit but I only had a heirloom tomato sandwich today so I gotta figure out where to stop on the way for something sweet.
 
13481241:TheyCallMeElder said:
Paleo is a great diet. Currently, I'm on a modified Paleo diet and eat dairy products.

At least for me, Ive noticed that I have a lot more focus and energy. I dont feel bogged down and tired all the time. I'm already skinny as hell though and my goal in getting on a good diet wasnt to lose weight.

Im hoping to actually make my way into a full on ketogenic diet pretty soon here... its pretty intereting stuff. After seeing how my life changed eating a semi paleo diet I HIGHLY RECOMMEND EATING HEALTHY. My quality of life has changed 100x.

Peter Attia and Tim Ferris are two great proponents of keto diets. Peter is the head of an organization that is trying to eradicate obesity and heart disease. He does a lot of ted talks and health seminars i highly recommend checking out. heres one he did at tedmed 2013:
.

This video very clearly explains ketosis.

Here are a few other good sources to check out:
http://authoritynutrition.com/
https://www.reddit.com/r/keto
http://fourhourworkweek.com/2013/07/30/ketogenic-diet/
Click to expand...

That second video was incredible. I'm definitely going to look into that.
 
So much broscience in this thread. Calculate your macro nutrient requirements, track your meals and weight, adjust from there at about a 200cal deficit. Hardcore diets such as paleo/no carb etc are lifestyles and very difficult for the average person to maintain.
 
13479926:_Fluffy_ said:
Eggs, Beef, poultry, fish, bacon,

Brown Rice, Oatmeal, Oatbran,

chia seeds, hemp seeds, flax seeds, almonds, cashews, peanut butter, almond butter, grapeseed oil, olive oil

Broccoli, kale, spinach, red/green peppers, onions, carrots, squash, zucchini, celery, romaine, eggplant, peas, chickpeas

oranges, apples, blueberries, strawberries, raspberries, bananas, honey, grapes, raisins.

What is your current diet?
Click to expand...
13480018:Sno. said:
animal proteins + omegas + veggie carbs + carb-free whey protein after workouts

for instance

Animal proteins:

eggs,

chicken,

beef,

pork,

ham

omegas:

nuts

Healthy oils (olive oil,flax oil,fish oil,coconut oil)

avocados

salmon

Veggie carbs:

lettuce

onions

peppers

cucumbers

broccoli

then low-carb or carb-free whey shakes after workouts. throw in some fish oil, flax oil, or olive oil to get a punch of omegas If you want.

Key elements: avoid carbs unless they're healthy, slow-burning, natural carbs. Increase consumption of healthy fats. Eat protein after workouts to conserve muscle.

Good luck!
Click to expand...

Perfect.

13480063:the.hellion. said:
This is great. I would also add in some leafy greens into the veggie carbs - they have lots of fiber and you want to eat a lot of fiber - it adds bulk to the food you eat, allowing you to eat less but feel full longer.

The key is nutrient dense foods, food with high nutrient value and low caloric volume... Veggies are GREAT for this, I would recommend half the plate be vegetables and a lot of leafy green ones, next you want your protein - chicken breasts, fish, and pork are great for this - quinoa is also a complete protein, good for adding bulk to meals. For carbohydrates, cut out as much refined carbs as you can - whole grain flour, bread (and vegetables) I would say that starches should make up a quarter to maybe a fifth of your plate - pastas should be whole grain and if you're going to have potatoes, red skinned potatoes interestingly have a lower glycemic index than other coloured skins. Rice is good too.

Nuts and healthy oils are just good for you in general and should be used as a great nutrient dense snack. Pick things that aren't salted or flavoured.

Beer and soda are also huge calorie eaters, with very little nutrient payoff. You should cut out everything but water, one cup of coffee or tea in the morning isn't going to be bad for you, but you'll have more results drinking plain green tea and cutting out as much extra sugar as possible - your body only really uses half a sugar molecule and the other half is more than likely going to be converted into fat.

Also, I can't stress enough that it is really important to exercise - as it helps improve and regulate the body's metabolism, allowing for more efficient digestion.

Using a simple calculation you can find out your body's resting metabolic rate, or the number of calories you need to ingest to keep your heart beating, breathing, etc... Everything on top of that is going to be extra caloric intake that you need to account for, either in your daily lifestyle (if you work a desk, you probably can't eat much more than your resting metabolic rate, but if you work outside, you probably need significantly more). Exercising will allow you to tone muscle and body fat and will help signal your body to start using fat stores, thus allowing you to lose weight - it also lets you drink more beer ;)
Click to expand...

Great info

13480284:Sno. said:
This is not good advice-- you'd end up "skinny-fat"...it doesn't matter how thin you are, its about body composition. Its in the QUALITY of foods you eat, not the quantity (to a reasonable extend of course). If someone eats 2000 calories a day, and those calories consist of 3 snickers bars, they're going to see a MUCH different result than if they eat 2500 calories a day, and those calories consist of veggies, lean proteins, and healthy fats.
Click to expand...

Spot on!

13481223:_Fluffy_ said:
its 100% true that if you eat too much you will gain weight. However, lowering calories too much will lead to a reduction in BMR. The body will be more prone to store energy and use lean muscle mass as its main source of energy. This type of diet results in unsustainable weight loss that can result in a rebound where your body gains all of the weight back and sometime more.

A healthy 2500 calorie diet can result in more weight loss and a more active Metabolism over a longer period of time than an unhealthy 1800 calorie diet. An unhealthy, high sodium diet can result in massive water retention as well, hindering weight loss even more.

"While a starvation diet may help you lose weight quite fast in the short term, you will pay a heavy price because you are setting yourself up for a lifetime of weight problems. Your metabolism gets progressively slower with each day you remain on a starvation diet. This resultant slower metabolism needs less fuel, so you consistently have to eat less and less to lose weight! As your metabolism slows down even further and your lean muscle mass dwindles you will also find that you become more and more tired. This in turn means you will get less exercise, which leaves you with less lean muscle, and an even slower metabolism. It really is a vicious cycle. The importance of protecting your lean muscle mass to boost your metabolism can not be stressed enough."

Everything is correct except the unhealthy part. Unhealthy food is unhealthy and doesn't result in healthy weight loss, no matter how little you eat.

Macros are not just Macros!!!!!!!!!!!!!!!!!!!!!!!!!



Types of Fats:



Saturated Fat,

Trans Fat,

Polyunsaturated (omega 3,6)

Monounsaturated

Types of carbs:

Monosaccharides - Are known as simple sugars

Glucose

Galactose

Fructose

Disaccharides - Are formed from 2 monosaccharide molecules.

Sucrose

Lactose

Maltose

Complex Carbohydrates

Polysaccharides - Are formed from multiple chains of monosaccharides.

Starch

Fiber

Glycogen

Typea of Protein (Amino Acids)

Essential Nonessential **

Histidine Alanine

Isoleucine Arginine*

Leucine Aspartic acid

Lysine Cysteine*

Methionine Glutamic acid

Phenylalanine Glutamine*

Threonine Glycine*

Tryptophan Proline*

Valine Serine*

Tyrosine*

Asparagine*

Selenocysteine
Click to expand...
13481226:.CJ. said:
Lots of chicken, spinach and kale. Egg whites and kale is pretty good for breakfast.
Click to expand...

Great advice!

13481241:TheyCallMeElder said:
Paleo is a great diet. Currently, I'm on a modified Paleo diet and eat dairy products.

At least for me, Ive noticed that I have a lot more focus and energy. I dont feel bogged down and tired all the time. I'm already skinny as hell though and my goal in getting on a good diet wasnt to lose weight.

Im hoping to actually make my way into a full on ketogenic diet pretty soon here... its pretty intereting stuff. After seeing how my life changed eating a semi paleo diet I HIGHLY RECOMMEND EATING HEALTHY. My quality of life has changed 100x.

Peter Attia and Tim Ferris are two great proponents of keto diets. Peter is the head of an organization that is trying to eradicate obesity and heart disease. He does a lot of ted talks and health seminars i highly recommend checking out. heres one he did at tedmed 2013:
.

This video very clearly explains ketosis.

Here are a few other good sources to check out:
http://authoritynutrition.com/
https://www.reddit.com/r/keto
http://fourhourworkweek.com/2013/07/30/ketogenic-diet/
Click to expand...

Great info!

13481596:Canadianfreeride said:
So much broscience in this thread. Calculate your macro nutrient requirements, track your meals and weight, adjust from there at about a 200cal deficit. Hardcore diets such as paleo/no carb etc are lifestyles and very difficult for the average person to maintain.
Click to expand...

I'm not really sure what your talking about. There has been a lot of really great, legitimate information posted in this thread. Eating a steak with a salad is hardcore?
 
I couldn't have put it any better than fluffy. Calories in/calories out is great for beginners but eating nutrient rich foods will benefit you in the long run. Only thing I can add is baby steps. Start changing little things at a time. Like cut off ketchup and mayo first. Stop drinking soda and sugary drinks. Start the day with a healthy breakfast. Few eggs or egg whites, some spinach and an apple. Dinners should look something like grilled chicken breast and broccoli. I found that changing a few little things per weeks helps me to adapt the lifestyle. Don't think of it as a diet, its a lifestyle. You will figure out what works for you. Low carbs, and I mean way less than what is recommended, High healthy fats and high protein. Cut gluten and dairy.

Source: I went from 240 to 160 when I was 22. 26 now and I'm 5'11 180 and still work out.

Walk a lot or go for hikes when you're bored. Don't sit in front of the tv or computer for hours. That will kill you and your goals.
 
13480270:Wheaty214 said:
PALEO PALEO PALEO

No grains, no dairy, only food from the paleolithic era.

You'll lose weight quickly, and feel way better. Stick to it and you'll see amazing results.
Click to expand...

There might be a reason humans were quite literally stuck in the stone age until we started to farm and eat grains.
 
If you want to lose weight, you will. It's not rocket science. Eat less food and make all of it healthy. Get more exercise and be consistent with it.
 
13481687:VinnieF said:
There might be a reason humans were quite literally stuck in the stone age until we started to farm and eat grains.
Click to expand...

Did you know that we should all sleep on rock slabs outside... Because that's what our paleo ancestors did and we are only evolved to sleep that way. True story. All this new bedding bullshit came around only recently and we haven't evolved to it, so we should do what our paleolithic ancestors evolved to do and sleep on rocks and dirt.
 
13482003:californiagrown said:
Did you know that we should all sleep on rock slabs outside... Because that's what our paleo ancestors did and we are only evolved to sleep that way. True story. All this new bedding bullshit came around only recently and we haven't evolved to it, so we should do what our paleolithic ancestors evolved to do and sleep on rocks and dirt.
Click to expand...

Egypt-Headrest.jpg
 
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