What do I eat??

dkeener_81

I'm so confused!!
I have been told to cut calories to 1200. To increase to 1400. More protein. Less Carbs. No sugar. Low sugar. Only veggies. No beef.

I want to loose weight, about 12-17 pounds, and be more toned. I'm currently doing p90x3 on the lean schedule.

Any help would be GREATLY appreciated

Chief_Rocka

Eat more, but not too much, unless you might need to in certain situation. Hope this helps.

NoelFigart1

Honestly? The best description for how to determine how many calories YOU need to cut to lose weight is described in The Hacker's Diet. It involves a lot of tracking and data manipulation, but it's about as accurate as you can get outside a lab and it works.

If you google it you'll find it easily enough.

yuiconnor

do you mind open your food log?

Branstin

Since you are on MFP, give this program a chance. Set your profile to reflect your lifestyle before any exercise. Set a reasonable weight loss goal such as 0.5 lb. per week. Add your exercise and eat back about 50% of those calories. Re-evaluate after 4-6 weeks and make changes as you see fit.

Branstin

Oh and eat whatever floats your boat. Unless there is a medical reason to avoid certain foods, have fun and enjoy.

mymodernbabylon

For 12-17 lbs, the max you want to lose is one pound a week...and personally I'd set it for 1/2 lb a week as you are close to your goal. You should eat back about 1/2-3/4 of your exercise calories. I don't know enough about p90x3...but if you aren't doing some sort of either bodyweight or weights lifting, then you should do that as well. And if you have kids, a job where you are on your feet or you just move around a lot then don't put yourself as sedentary - put at least at lightly active. You want to eat as much as you can and still lose weight.

Don't worry about carbs, sugar, meat, etc - eat what you want to eat for life as this should be a life long journey and not a stop-gap. I try to eat at least 100 grams or more of protein but that's the only thing I'm trying to do to keep as much of my muscles as I can.

Feel free to friend me or look at my food diary. I'm currently doing maintenance but will be trying to lose a few pounds/body fat in January.

KylaDenay

These links should help you.

http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

http://www.myfitnesspal.com/topics/show/819925-the-basics-don-t-complicate-it

dkeener_81

OMG...thank you so much already!! I made my food diary public now.
Protein seems to be the hardest thing for me to eat when I'm not really focused on it. I'm trying to find way to incorporate more protein rich foods in my every day eating and also going to try a protein shake before and after my work outs. I have small budget so things like Shakeology are just not condusive to my bank account lol.

Branstin

Check out protein powders, too.

Lasmartchika

Branstin wrote: »

Since you are on MFP, give this program a chance. Set your profile to reflect your lifestyle before any exercise. Set a reasonable weight loss goal such as 0.5 lb. per week. Add your exercise and eat back about 50% of those calories. Re-evaluate after 4-6 weeks and make changes as you see fit.
Oh and eat whatever floats your boat. Unless there is a medical reason to avoid certain foods, have fun and enjoy.

This^^^^ x a million.

yoovie

Learn.

scupit

I know you have a lot of advice already but I thought I'd chime in. I like to combine a protein with every meal if I can. Even if it's an apple with a little bit of peanut butter. The other day I ate an apple and then gulped down some hardboiled egg whites. It was a quick and balanced snack. I feel if you combine a protein with every meal you stay full longer. As far as the calories go, there are many websites that will calculate your height, weight, pounds per week you want to lose. Then it will spit out an approximate calorie goal per day.

erickirb

eat what every you want so that you still hit your protein, carbs, and fat goals while getting enough vitamins and minerals. But, if you are following P90x3, I would suggest following their caloric intake guidelines, which should be no less than 1600 or 1700.

999tigger

what Branstin said. i would focus more on trying to log accurately so you know about your deficit than worry about macros. If you want protein then just eat more of the high protein foods, but some people prefer to eat a higher % than others. You can just google and find out the different rates. Eat what you like and find a diet that suits you. If it doesnt work or you are hungry etc, then you can look at the macros, but experiment for a bit.

berz82

take out the potato chips and quick fix subs from your diary next time those killed it for ya.

jgnatca

He's how to receive advice. Dose all with a huge grain of salt. Pick one. Try for a week. Did it work? Keep doing it. Didn't work? Try the other guy's advice.

Also, approach all dietary advice with skepticism. The misinformation outnumbers the peer-reviewed, double-blind, tested information ten to one. At least.

https://www.youtube.com/watch?v=cjuGCJJUGsg

NikonPal

dkeener_81 wrote: »

I'm so confused!!
I have been told to cut calories to 1200. To increase to 1400. More protein. Less Carbs. No sugar. Low sugar. Only veggies. No beef. I want to loose weight, about 12-17 pounds, and be more toned. I'm currently doing p90x3 on the lean schedule. Any help would be GREATLY appreciated

Not to worry - There is plenty of healthy, filling, low-carb, higher protein meals to be had…I love coming up with meals using a lot of variety. Here is a link to some photos of meals I eat often. Good luck. (2 of the 6 photos show some beef - just replace with turkey or fish & the rest of the meal is fine)

http://community.myfitnesspal.com/en/discussion/10024389/fast-food-frozen-dinners-are-tempting-but#latest

mymodernbabylon

My fav protein source - cottage cheese. Love it. Good fats, good calories and a pack of protein. Others are tuna fish, chicken breasts/thighs and eggs. I use myprotein.com whey impact protein to make shakes or to mix with yogurt (or chocolate with cottage cheese is good) - it's a goodly amount of protein for the cost.

Liftng4Lis

Eat at a caloric deficit and you'll lose. MFP will give you a number based on your input; use it. Eat back half the exercise calories and BAM, you're golden.

Ninkyou

Eat whatever you want, within moderation and following you calorie goal. Make sure your MFP settings are set to a realistic goal (IE, don't choose to lose 2 lbs/week if you only have 15 to lose... that's too aggressive and probably not appropriate for you). Read the links posted above, they're full of GREAT information.

Kalikel

It depends on your goals. If you just want to lose weight, eat whatever you want, but keep the calories low enough to lose.

If you want to be healthy, try eating healthy! There is a lot to learn, but this is an easy way to get started: http://www.fitness.gov/eat-healthy/how-to-eat-healthy/

dkeener_81

Liftng4Lis wrote: »

Eat at a caloric deficit and you'll lose. MFP will give you a number based on your input; use it. Eat back half the exercise calories and BAM, you're golden.

So if my number is 1200 and burned 300...I should actually consume no more than 1350?

Liftng4Lis

dkeener_81 wrote: »

Liftng4Lis wrote: »

Eat at a caloric deficit and you'll lose. MFP will give you a number based on your input; use it. Eat back half the exercise calories and BAM, you're golden.

So if my number is 1200 and burned 300...I should actually consume no more than 1350?

Yes, to allow room for miscalculations (both in logging and overestimating burns). Another way to add calories, is to lower your rate of loss.

dkeener_81

Liftng4Lis wrote: »

dkeener_81 wrote: »

Liftng4Lis wrote: »

Eat at a caloric deficit and you'll lose. MFP will give you a number based on your input; use it. Eat back half the exercise calories and BAM, you're golden.

So if my number is 1200 and burned 300...I should actually consume no more than 1350?

Yes, to allow room for miscalculations (both in logging and overestimating burns). Another way to add calories, is to lower your rate of loss.

Why should I be eating back some of my calories? I've had other ppl tell me I should be eating 1400 and not 1200. MFP tells me 1200 so that's what I've been sticking with.

jgnatca

You eat back some of your calories so that you don't drop below that magic 1200 number. The plan isn't to starve your body in to submission, but to have sustainable weight loss.

WinoGelato

dkeener_81 wrote: »

Liftng4Lis wrote: »

dkeener_81 wrote: »

Liftng4Lis wrote: »

Eat at a caloric deficit and you'll lose. MFP will give you a number based on your input; use it. Eat back half the exercise calories and BAM, you're golden.

So if my number is 1200 and burned 300...I should actually consume no more than 1350?

Yes, to allow room for miscalculations (both in logging and overestimating burns). Another way to add calories, is to lower your rate of loss.

Why should I be eating back some of my calories? I've had other ppl tell me I should be eating 1400 and not 1200. MFP tells me 1200 so that's what I've been sticking with.

MFP is designed to give you a calorie goal not including exercise. Even if you did no exercise at all, you would lose weight eating at the level that MFP sets for you. Exercise, besides being a great way to increase your overall fitness level, burns additional calories, so MFP is designed that you would eat those calories back. If you don't, then your deficit may be too aggressive, and make it difficult to preserve your lean body mass.

Example:
Goal 1200
Exercise Burn 300
If you don't eat those calories back, you are only netting 900 cals which is extremely low

As Lifting4Lis commented, many people find the caloric burn estimates from MFP to be inflated so they recommend only eating back a percentage of those calories.

dkeener_81

GOOOOOTCHA....thanks everyone!! YAY!! I get to eat!! lol

queenliz99

You have so little to lose so it will take longer. Accurate calorie counting will be key.