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Nutritional advice needed.

willyhall77
willyhall77 Posts: 1
edited November 2024 in Health and Weight Loss
Im 18 and I want to lose some weight and eat healthier to avoid a lot of complications that run in my family. Being a former wrestler in high school I know a considerable amount about losing weight, but I really don't know as much about eating the right foods and all that. I would greatly appreciate if someone could shed some light on this for me.

Replies

  • ahoy_m8
    ahoy_m8 Posts: 3,053 Member
    Goon on ya for getting in front of health problems. Generally speaking, you can't go wrong eating mostly plants, some meat and little processed/manufactured food. More specifically, a good nutritional starting point is equal calories from fats, carbohydrates and protein.

    Nutritional minimums generally look something like:
    Protein: at least 0.5g/lb bodyweight (many eat 1.0g/lb to spare LBM when cutting &1.5g/lb when bulking)
    Fat: at least 0.4g/lb bodyweight (many low carb dieters eat way more)
    Carb: at least 50g/day where absorbed carbs=total carbs-fiber (many athletes eat way more)

    Optimal nutrition depends largely on your goals, is individual, and requires experimentation. A reasonable starting point is to track your intake for a week or two. Online tools like MFP make it pretty quick. Then you can see if you need more or less of some nutrients (and calories in general) and adjust from there. Best to you!
  • maxit
    maxit Posts: 880 Member
    Good nutrition for most folks - whole grain foods (B vitamins are in there), green leafy, and other vegetables, fruit rather than fruit juice, protein from lean meat, fish, beans (combined with rice or corn for complete protein), perhaps dairy but certainly a source of calcium and magnesium if you are lactose intolerant.
  • theresaTerriM
    theresaTerriM Posts: 28 Member
    When shopping for foods, stick to the fresh stuff. Most (not all mind you) boxed or bagged foods are processed. Also, males need to get at least 38 grams of fiber daily, look for foods like black beans, lentils, split peas, broccoli, blackberries, artichokes, etc. that are all high in fiber and amazing for you!

    Too much protein can lead to constipation so make sure you get your daily fiber in! Oh, and don't forget... Hydrate hydrate hydrate! :smile:
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