Advise for weight loss

Hi Guys,

I want to lose about 60 ponds. Any suggetions? I am addicted to carbs have almost like a withdrawl symptoms when I do not eat? I am avegetarian too. So I don't know what to eat when they say eat protein for lunch???

If you get some protein at each meal alongside smaller portions of complex, high-fibre carbohydrates you may find your meals are more satisfying.   Examples of complex carbohydrates would be starchy vegetables, high-fibre breakfast cereals, oats, quinoa grain, lentils, brown rice, wholemeal bread, wholewheat pasta.  Examples of vegetarian-friendly proteins would be tofu, nuts, seeds, dairy products, beans, lentils, chickpeas, quinoa grain, quorn, eggs.

So breakfast, for example, could be a couple of poached eggs (protein) on wholegrain toast (complex carbohydrate).  Lunch could be a wholemeal sandwich with plenty of hummus (protein) and some salad vegetables.     Supper could be a vegetable casserole with beans (protein) and some brown rice.

If you feel light-headed when you don't eat then make sure you plan a light meal or a healthy snack at regular intervals throughout the day.  If you aim never to get really hungry then you are less likely to overeat at the next opportunity.   Best of luck

Thank you Jane. I am currently following 1 cup of yoplait for breakfast 1 cup of rice and side vegetables for lunch and dinner, baby carrots, another yoplait , 3 cups grapes, 1 apple. Is it too high incarbs?

I so sympathize with you... I love the carbs too!

I recommend adding beans and lentils to your diet. There is a huge variety to choose from, they're super healthy, they fill you up very quickly, and they don't contain many calories. If you invest in a pressure cooker, you can even make them from scratch pretty easily and avoid some of the stuff they put in canned beans. (The extra bonus is dry beans are super cheap.) Also, add large salads to your meals, and eat them before your entree. They should help you reduce your appetite before you start eating your main dish.... plus, add tons of nutrients that your body will love.

i feel your pain completely. not only do i love love love carbs, but i am surrounded by them 24/7. my current living situtation is a limited choice caffeteria, a shopette that has 'gas station' type snack food, or the few fast food stands (taco bell/ burger king/ ect). not to mention i do not like most seafood, pork, beef products. so when i obstain from fast food, carbs, and most meats... there's little left to eat. :-(

60% of my calories come from carbs, and I have no trouble losing weight this way.  I do 20% from fat, 20% from protein, and 60% from carbs.  The thing to remember is not all carbs are created equal.  Get most of your carbs from whole grains, and whole grain products, veggies, and fruit, and you'll do well.  And remember that as a vegetarian, whole grains and dried beans are your friend!  They give you all the essential amino acids to make protein.  That way you don't have to depend on things like eggs, tofu, and peanut butter for all of your protein needs.

www.burnthefat.com

Carbs are good for you! Are you eating the right one's? Low GI carbs are the best, combined with protein, and frequent meals (5-6/day) at no larger the 300 calorie per potion and you'll be right! No white flour or refined sugars in those carb and you'll be laughing.  I gives you so much energy! Whole grain carbs are the best for you!

Original Post by lillys:

Thank you Jane. I am currently following 1 cup of yoplait for breakfast 1 cup of rice and side vegetables for lunch and dinner, baby carrots, another yoplait , 3 cups grapes, 1 apple. Is it too high incarbs?

That doesn't sound like very much food at all... You're going to be very, very hungry very quickly if that's your typical day and it'll have little to do with 'carbs' and a lot to do with 'calories'.  Plus you may start to suffer the negative side-effects of crash dieting.... malnutrition issues, fatigue, depression etc.

I'd strongly recommend you get a calorie intake recommendation from the CC calculator and then enter your daily food intake in the CC Food Log for a few days to see how it matches up.  If you need to lose 60lbs and you're even lightly active I'd estimate you could start weight-loss on about 1500-1700 cals a day.

So for breakfast.... add a boiled egg and some wholegrain toast to the yoplait.  At lunch and supper ... add some beans, eggs, quorn or tofu to the vegetables and rice.  For snacks try to incorporate some nuts & seeds or things like hummus or peanut butter spread on wholegrain crispbreads as well as fruit.

 I just started substituting Brown rice. Is it very high in calories? I am keeping my daily intake to 1200 which is what the cal ct suggested!

your body only burns 300 calories at one sitting, anything else is fat! You can have as much as you like in food! as long as you make sure your having 5meals a day and adding protein to it as well! Oat's sweet potatoe are thr best things to eat! If you think I am full of noneses or not explain it right, then read Tom venuto's Burn the fat, feed the muscle it's all in there and it's a proven method! The guy is his own example! He cut's out all the lies that we have been told for years!

Chicken breast has the lowest fat content of the chicken! Good Protein!

There are so much good Proteins out there now for vegetarian, He also explains how to break platutoes! It also show's if you know your lean body mass, a more actuate BMR =  Basal Metabolic Rate

Lean Body Mass gives an accurate account of BMR

Basal Metabolic Rate (BMR)

Lean Body Mass (LBM)

Total Daily Energy Expenditure (TDEE)

Activity Factor (AF)

Activity Factor (AF)

Sedentary      = BMR X 1.2   little or no Exercise

Lightly Active   = BMR X 1.375    Light exercise/sport 1-3 days /wk

Moderate Active  = BMR X 1.55   ModerateExercise/sport3days/wk

Very Active   = BMR X 1.725  Hard Exercise Daily/sport daily

Extr. Active   = BMR X 1.9   Hard Daily exercise & Physical

TDEE Formula

AF X BMR = Total Calories per Day

Amy:

Female

Weight 150.000kg

Body Fat % is 48.8% = .488 = 73.2 Kg

Lean body mass = 76.8

BMR = 370 + (21.6 X 76.8) = 2028.88

New BMR Formula (both sex’s) = 370 + (21.6 X Lean Body Mass in kg)

TDEE = 1.375 X 2029 = 2789.71      &n bsp;        &nb sp;   (TDEE = AF X BMR)

Now take that to lose weight you need a deficit by 500 – 1000 (500 = 1 pound/wk) (1000 = 2 Pound /wk).

So My Calorie in take should be 2289.71 or 1789.71 depending on how much I want to lose! 

www.burnthefat.com

Original Post by lillys:

 I just started substituting Brown rice. Is it very high in calories? I am keeping my daily intake to 1200 which is what the cal ct suggested!

Brown rice and white rice both contain about 100 cals per ounce, uncooked weight.  The brown rice contains more vitamins and fibre, so that's a good choice.  Again... use the CC calculator to help you work out what you're taking in.  Measure portions rather than guessing.

Did you set your activity level to 'sedentary' to get an intake recommendation of 1200?  Most people aren't sedentary...  or don't have to be.  1200 is the absolute bare minimum for someone light, old and inactive.... it's miserable for someone 180lbs.    If you increase your activity level to 'light' and aim to get a brisk walk or some other gentle exercise into each day (there's no excuse to be totally immobile, sorry)  you'll probably find the calorie intake recommendation is a little more generous (about 1500) and your weight-loss is quicker.  As you lose weight you will have to trim your intake a little to keep things moving along.  If you start at 1200  you have nowhere to go.

Whatever you do, don't reduce your intake to 1000.... that's called 'crash dieting' and if you want to ultimately end up 200lbs then that's the quickest way to go about it. 

Thank you all for your advise. As I am in week 1 of my dieting I have not seen any significant cravings. But does anyone know how to cope with them ? I am pretty sure they will show up in the coming weeks.

Also Jane you seem to know lot about weight loss. Great advise.

Make sure you have plenty of protein, protein will suppress you hunger!