A better diet.

drbuzzard91

Hello everyone ,

IN all honesty I am very knew to this. I have worked out for a while but what I am failing to do is have a good diet let alone know what I am supposed to be eating . I weigh 193 right now and want to have mass but loose body fat. What food items should I be eating and avoiding? Any help would be great and sorry if this has been repeated .

IsaackGMOON

There are no magic foods.

Eat in a moderate caloric deficit relative to your TDEE.

Lift heavy weights to preserve muscle mass.

Kalikel

https://cdn1.sph.harvard.edu/wp-content/uploads/sites/30/2013/04/HEPApr2013.jpg

http://www.fitness.gov/eat-healthy/how-to-eat-healthy/

http://sodiumbreakup.heart.org/sodium-411/

Those are great links for beginning to get healthier by eating healthier. As weight loss goes, it doesn't matter much. You could eat anything and still lose weight if you kept the calories low enough. But if you're interested in healthy foods for a healthy body, those are great links to check out.

Good luck!!

strong_curves

IsaackGMOON wrote: »

There are no magic foods.

Eat in a moderate caloric deficit relative to your TDEE.

Lift heavy weights to preserve muscle mass.

This!

Alyssa_Is_LosingIt

IsaackGMOON wrote: »

There are no magic foods.

Eat in a moderate caloric deficit relative to your TDEE.

Lift heavy weights to preserve muscle mass.

This guy knows where it's at.

drbuzzard91

So basicly counting calories ?

drbuzzard91

And thank you!

juggernaut1974

drbuzzard91 wrote: »

So basicly counting calories ?

To lose weight/fat yes.

For fitness/body composition concerns, you'll need to pay somewhat more attention to your caloric make-up (ie - be sure you're meeting recommended protein & dietary fat minimums, fill in with carbs) and make sure you are doing an appropriate exercise/lifting regimen.

drbuzzard91

So as far as food wise chicken, salmon and veggies per meal? Or does it matter as long as it meets the requirements?

Alyssa_Is_LosingIt

drbuzzard91 wrote: »

So as far as food wise chicken, salmon and veggies per meal? Or does it matter as long as it meets the requirements?

If you're meeting your macronutrient (protein fats and carbs) goals and you're within your calorie range, no it does not matter.

Though it is recommended to eat a wide variety of different foods and vegetables to get all of the vitamins and minerals that you need.

No reason to compile a list of foods to "avoid." Eat what you like within reason and focus on your goals.

juggernaut1974

drbuzzard91 wrote: »

So as far as food wise chicken, salmon and veggies per meal? Or does it matter as long as it meets the requirements?

If you like those, sure. But no need to limit to just a few items.

drbuzzard91

Awesome thanks guys!

lemurcat12

drbuzzard91 wrote: »

So as far as food wise chicken, salmon and veggies per meal? Or does it matter as long as it meets the requirements?

Eat enough protein (more than the RDA if you want to retain LBM), eat vegetables, consider increasing fiber by eating legumes and whole grains, lean meats and fish and lowfat/skim dairy are good sources of protein. Really, people over-complicate it, but I think most of us learned the common sense nutrition rules in elementary school.

Here's a good site if you want more details: http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/

For weight loss it doesn't matter, but focusing on nutrition can be helpful and, of course, good for you.

Oh, the way he phrases some of this won't be universally loved on MFP, but I think this article is quite good: http://www.theatlantic.com/health/archive/2014/03/science-compared-every-diet-and-the-winner-is-real-food/284595/