Posted: 4/30/2012 1:13:16 PM EDT
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Hey guys, I'm in the mood to revamp my diet. I've been slacking since I got married 3 years ago and pretty much eating what was placed in front of me. I've gained a few pounds due to this  ... Now up to 200 wanting to be back at 185.I'm reading about the high protein/fat diets, like the apex predator stuff. I don't really like eating carbs anyway, makes me gassy/bloated. Can anyone provide some suggestions for recipes or meals based on this diet? I also probably need some pointers on portioning. |
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Well, it's no secret that I'm a big fan of Primal, so check this out: http://www.marksdailyapple.com/ Portions will take some experimentation really...don't starve yourself. Here's what I eat on a regular basis- keep in mind I'm working out/lifting at least once a day, and often twice a day: Breakfast: 5-6 whole eggs with broccoli or zuchinni sautee'd in coconut oil Lunch: Huge salad with an apple cut up in it 6-7 oz of meat sometimes turkey, chicken or beef. Snack: (sometimes omitted) Some nuts ot nut butter and some fruit/berries Dinner: (this is often post workout) 8-12 oz of meat, usually beef or bison veggies: broccoli, brussels sprouts etc... carb source: sweet potatoes, parsnips, squash, beets etc...parsnips and sweet potatoes are absolutely delicious and good for you. I'll also have a protein shake after each workout. Good luck, ask questions if you got 'em. |
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I'll be looking through that link, thanks! My current diet has been consisting of: Breakfast: 2-3 boiled or fried eggs with butter and maybe pepper or salt. Lunch: Turkey or ham on whole wheat with spicy mustard. Dinner: (here's where I lose it) Varies from chicken/beef with pasta to chicken/beef with rice. Sometimes add in a salad or buttered potatoes. Everything we eat for dinner seems to consists of carbs. This is the major breaking point and I THINK what I should focus on changing the most. Correct me if I'm wrong. I'm all for switching dinner's (and other meals) to be more like breakfast. IE: Meat, eggs, maybe some veggies, and very little to no carbs. |
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Quoted: I'll be looking through that link, thanks! My current diet has been consisting of: Breakfast: 2-3 boiled or fried eggs with butter and maybe pepper or salt. Lunch: Turkey or ham on whole wheat with spicy mustard. Dinner: (here's where I lose it) Varies from chicken/beef with pasta to chicken/beef with rice. Sometimes add in a salad or buttered potatoes. Everything we eat for dinner seems to consists of carbs. This is the major breaking point and I THINK what I should focus on changing the most. Correct me if I'm wrong. I'm all for switching dinner's (and other meals) to be more like breakfast. IE: Meat, eggs, maybe some veggies, and very little to no carbs. Yeah, sounds like you know the issue. Breakfast looks good- consider some veggies. Bread isn't the best, there's just not much in it that's good for you. Dinner needs some work. Forget the pasta. Rice and potatoes in moderation (or not at all...they don't do much for you either- replace with sweet potatoes, squash etc). Remember, carbs aren't bad for you, but some carb sources are much better than others. |
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Quoted:
I'll be looking through that link, thanks! My current diet has been consisting of: Breakfast: 2-3 boiled or fried eggs with butter and maybe pepper or salt. Lunch: Turkey or ham on whole wheat with spicy mustard. Dinner: (here's where I lose it) Varies from chicken/beef with pasta to chicken/beef with rice. Sometimes add in a salad or buttered potatoes. Everything we eat for dinner seems to consists of carbs. This is the major breaking point and I THINK what I should focus on changing the most. Correct me if I'm wrong. I'm all for switching dinner's (and other meals) to be more like breakfast. IE: Meat, eggs, maybe some veggies, and very little to no carbs. Needs more veggies. Is the turkey or ham lunch/deli meat? If so - substitute more nutritious protein - home cooked chicken or turkey, fish (canned is fine - sardines/herring/salmon/tuna) You need protein; you need healthy fats, but the bulk (by volume) of your diet should come from veggies and a limited amount of fruit. Veggies do not equal corn, beans, and carrots. Leafy greens (lettuce, spinach, kale, collards, beet greens, chard), cruciferous (broccoli, cauliflower, brussels sprouts), tomatoes, bell peppers, etc. Nutrient dense, but not calorie dense foods. Carrots are fine, but they should comprise the entirety of your vegetable intake. |
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Quoted: Quoted: I'll be looking through that link, thanks! My current diet has been consisting of: Breakfast: 2-3 boiled or fried eggs with butter and maybe pepper or salt. Lunch: Turkey or ham on whole wheat with spicy mustard. Dinner: (here's where I lose it) Varies from chicken/beef with pasta to chicken/beef with rice. Sometimes add in a salad or buttered potatoes. Everything we eat for dinner seems to consists of carbs. This is the major breaking point and I THINK what I should focus on changing the most. Correct me if I'm wrong. I'm all for switching dinner's (and other meals) to be more like breakfast. IE: Meat, eggs, maybe some veggies, and very little to no carbs. Yeah, sounds like you know the issue. Breakfast looks good- consider some veggies. Bread isn't the best, there's just not much in it that's good for you. Dinner needs some work. Forget the pasta. Rice and potatoes in moderation (or not at all...they don't do much for you either- replace with sweet potatoes, squash etc). Remember, carbs aren't bad for you, but some carb sources are much better than others. So I'm thinking more meat and veggies for dinners. Lunch I might keep the same since I'm not very creative and never could get to liking salad... Any help for portioning? |
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Quoted: Quoted: I'll be looking through that link, thanks! My current diet has been consisting of: Breakfast: 2-3 boiled or fried eggs with butter and maybe pepper or salt. Lunch: Turkey or ham on whole wheat with spicy mustard. Dinner: (here's where I lose it) Varies from chicken/beef with pasta to chicken/beef with rice. Sometimes add in a salad or buttered potatoes. Everything we eat for dinner seems to consists of carbs. This is the major breaking point and I THINK what I should focus on changing the most. Correct me if I'm wrong. I'm all for switching dinner's (and other meals) to be more like breakfast. IE: Meat, eggs, maybe some veggies, and very little to no carbs. Needs more veggies. Is the turkey or ham lunch/deli meat? If so - substitute more nutritious protein - home cooked chicken or turkey, fish (canned is fine - sardines/herring/salmon/tuna) You need protein; you need healthy fats, but the bulk (by volume) of your diet should come from veggies and a limited amount of fruit. Veggies do not equal corn, beans, and carrots. Leafy greens (lettuce, spinach, kale, collards, beet greens, chard), cruciferous (broccoli, cauliflower, brussels sprouts), tomatoes, bell peppers, etc. Nutrient dense, but not calorie dense foods. Carrots are fine, but they should comprise the entirety of your vegetable intake. Yeah the turkey/ham is usually lunch meat unless I remember to cook a chicken over the weekend. Can't say I particularly care for leafy greens; my vegetable likes is pretty much limited to broccoli, tomatoes, and bell peppers. I'm having a hard time planning out my meals honestly. From an exercise test (basically a stress test) that measured my oxygen usage during an exercise, my break-even calorie requirement is 1800 per day. So I've been roughly shooting for that in my meal planning. How should I proportion this? % Protein % Carbs % Veggies % Fat |
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Quoted: Quoted: Quoted: I'll be looking through that link, thanks! My current diet has been consisting of: Breakfast: 2-3 boiled or fried eggs with butter and maybe pepper or salt. Lunch: Turkey or ham on whole wheat with spicy mustard. Dinner: (here's where I lose it) Varies from chicken/beef with pasta to chicken/beef with rice. Sometimes add in a salad or buttered potatoes. Everything we eat for dinner seems to consists of carbs. This is the major breaking point and I THINK what I should focus on changing the most. Correct me if I'm wrong. I'm all for switching dinner's (and other meals) to be more like breakfast. IE: Meat, eggs, maybe some veggies, and very little to no carbs. Yeah, sounds like you know the issue. Breakfast looks good- consider some veggies. Bread isn't the best, there's just not much in it that's good for you. Dinner needs some work. Forget the pasta. Rice and potatoes in moderation (or not at all...they don't do much for you either- replace with sweet potatoes, squash etc). Remember, carbs aren't bad for you, but some carb sources are much better than others. So I'm thinking more meat and veggies for dinners. Lunch I might keep the same since I'm not very creative and never could get to liking salad... Any help for portioning? A lot of that is going to take some experimentation...you could start with your BMR and go from there. |
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Quoted: % Protein % Carbs % Veggies % Fat Depends on the person. (veggies are carbs btw). I'm probably close to 40f-40p-20c, but I don't measure carefully. My advice would be to fill most of your plate with veggies and you'll probably be good. It doesn't have to be too complicated unless you want it to be. |
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Quoted: Quoted: % Protein % Carbs % Veggies % Fat Depends on the person. (veggies are carbs btw). I'm probably close to 40f-40p-20c, but I don't measure carefully. My advice would be to fill most of your plate with veggies and you'll probably be good. It doesn't have to be too complicated unless you want it to be. I like complicated!!! Gives me something to fuss over!Seriously though, I'm anticipating meat heavy meals backed by bell peppers and broccoli for dinners. Am I on the right track there? |
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Quoted:
Can't say I particularly care for leafy greens; my vegetable likes is pretty much limited to broccoli, tomatoes, and bell peppers. I'm having a hard time planning out my meals honestly. From an exercise test (basically a stress test) that measured my oxygen usage during an exercise, my break-even calorie requirement is 1800 per day. So I've been roughly shooting for that in my meal planning. How should I proportion this? % Protein % Carbs % Veggies % Fat % veggies? What does that mean? Bottom line - your protein needs are probably somewhere between 1g/KG and 1g/lb of bodyweight depending on activity level and type. -your carbohydrate requirements also scale with activity level: low activity <100g (400 calories/day). more active - you can eat more carbohydrates. technically you don't need any carbohydrates to survive. some even advocate fasted training, but there are drawbacks to that philosophy -the balance of calories should come from fat - healthy fats with lots of Omega 3 fatty acids Practically, what does that mean to you? 4-8oz of meat/eggs/fish per meal. Fill the rest of your plate with vegetables. If you want, have a couple of snacks during the day - small amounts of almonds,walnuts, macadamia, pecans, or low sugar fruit (berries, cherries, apple) Avoid calorie dense foods that are nutrient-sparse - grains, potatoes, beans - especially if trying to lose weight Dairy - control quantity, especially if trying to lose weight. Finally - try some fucking vegetables. You're not 9 years old. You are an omnivore. You don't have to eat vegetables raw. Experiment with roasting, grilling, sauteeing, juicing - whatever. Just eat your fucking vegetables like a grown up. Sorry for the rant. I'm done in with people asking how to eat healthy and then saying that "I don't really care for vegetables". Try something new - roasted beets are delicious. So is roasted kale. Wilt some (2-3C) collards and toss with a mix of 1TBSP tahini/1TBSP water/1 TBSP fresh squeezed lemon juice/1 clove of minced garlic and a pinch of salt. There's a whole new world of eating out there. |
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Quoted: Quoted: Can't say I particularly care for leafy greens; my vegetable likes is pretty much limited to broccoli, tomatoes, and bell peppers. I'm having a hard time planning out my meals honestly. From an exercise test (basically a stress test) that measured my oxygen usage during an exercise, my break-even calorie requirement is 1800 per day. So I've been roughly shooting for that in my meal planning. How should I proportion this? % Protein % Carbs % Veggies % Fat % veggies? What does that mean? Bottom line - your protein needs are probably somewhere between 1g/KG and 1g/lb of bodyweight depending on activity level and type. -your carbohydrate requirements also scale with activity level: low activity <100g (400 calories/day). more active - you can eat more carbohydrates. technically you don't need any carbohydrates to survive. some even advocate fasted training, but there are drawbacks to that philosophy -the balance of calories should come from fat - healthy fats with lots of Omega 3 fatty acids Practically, what does that mean to you? 4-8oz of meat/eggs/fish per meal. Fill the rest of your plate with vegetables. If you want, have a couple of snacks during the day - small amounts of almonds,walnuts, macadamia, pecans, or low sugar fruit (berries, cherries, apple) Avoid calorie dense foods that are nutrient-sparse - grains, potatoes, beans - especially if trying to lose weight Dairy - control quantity, especially if trying to lose weight. Finally - try some fucking vegetables. You're not 9 years old. You are an omnivore. You don't have to eat vegetables raw. Experiment with roasting, grilling, sauteeing, juicing - whatever. Just eat your fucking vegetables like a grown up. Sorry for the rant. I'm done in with people asking how to eat healthy and then saying that "I don't really care for vegetables". Try something new - roasted beets are delicious. So is roasted kale. Wilt some (2-3C) collards and toss with a mix of 1TBSP tahini/1TBSP water/1 clove of minced garlic and a pinch of salt. There's a whole new world of eating out there. No problem, I took it in good humor. I understand I need more vegetables. Working on it. My wife loves vegetables and is experimenting with new ways of preparing them. |
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Quoted: Quoted: Quoted: % Protein % Carbs % Veggies % Fat Depends on the person. (veggies are carbs btw). I'm probably close to 40f-40p-20c, but I don't measure carefully. My advice would be to fill most of your plate with veggies and you'll probably be good. It doesn't have to be too complicated unless you want it to be. I like complicated!!! Gives me something to fuss over!Seriously though, I'm anticipating meat heavy meals backed by bell peppers and broccoli for dinners. Am I on the right track there? Flip flop and you're gtg...most of your calories will come from meat and fats, but volume wise you should be eating mostly veggies. |
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Quoted:
No problem, I took it in good humor. I understand I need more vegetables. Working on it. My wife loves vegetables and is experimenting with new ways of preparing them. There are a few threads in this forum about meal ideas. Not sure why we don't have a tacked paleo/primal nutrition thread, but we don't so you'll have to scroll. |
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Quoted: Quoted: No problem, I took it in good humor. I understand I need more vegetables. Working on it. My wife loves vegetables and is experimenting with new ways of preparing them. There are a few threads in this forum about meal ideas. Not sure why we don't have a tacked paleo/primal nutrition thread, but we don't so you'll have to scroll. http://www.ar15.com/forums/t_1_5/1193322_Calling_out_all_the_Paleo_guys_gals.html&page=14 Do yourself a favor and grab some coconut oil. If you have an immersion mixer, Penzeys ranch dressing mix combined with homemade avocado/walnut oil mayo makes my day when it comes to asperagus speers and pork rind wings (comfort food, not everyday diet food). Even when eating 100% clean, I have to count my calories. Everyone is different. |
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Good deal, thanks guys! So, now I think I'm on the same page... Guess we'll see! Meals consist of mainly veggies with a bit of meats and fat, not really any significant dose of carbs. Looking around, I THINK I should be targeting at a daily: ~15oz meat Add vegetables and maybe nuts to fill? I'll be scrolling for the meal ideas. |
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Quoted: Good deal, thanks guys! So, now I think I'm on the same page... Guess we'll see! Meals consist of mainly veggies with a bit of meats and fat, not really any significant dose of carbs. Looking around, I THINK I should be targeting at a daily: ~15oz meat Add vegetables and maybe nuts to fill? I'll be scrolling for the meal ideas. |