Question about clean eating

rankinsect

mirunizzle9 wrote: »

That I have to eat just healthy food, I mean without treats, to build muscle. I, personally, eat normal, just portion control.

There are plenty of "normal" foods that work fine for building muscle (although, the quantity of muscle you can build in a calorie deficit is limited, but at least you want to stop its loss). Protein is your friend here - lean beef, chicken, etc. are great sources of protein and taste pretty darn good. Tacos are one of my go-to foods for a ton of protein, but I'll do chicken, burgers, etc. too. In general any meal that fits in your calorie goals and has a lot of meat is going to have a lot of complete proteins, the #1 thing you need for muscle growth and maintenance.

mirunizzle9

kshama2001 wrote: »

You're choosing a lot of food that does not have macro information (carbs, fat, protein.) To me, that calls into question the accuracy of the calorie information.



Is there a way you can verify the nutritional content of the foods? If so, you can Edit the entries to add the macros and correct the calorie information as needed.

these created by me and I didn't really concentrate on macros so I didn't log them. But I will, thanks. And these are the calories from the packages

MKEgal

Weight loss or gain is all about calories.
You could eat 11lb of carrots, or 4 Big Macs, and as long as your daily calorie needs were over 2000 calories
you would lose weight.

Nutrition requires paying attention to what you're eating, and having mostly healthy foods.
Mental health requires that you allow yourself some not-so-healthy-but-oh-so-tasty foods once in a while.

Strengthening muscle requires lots of effort over a long time, repeatedly moving heavy things.
Gaining muscle requires doing that, plus eating at a slight surplus of calories, plus eating toward the
upper end of the healthy range of protein % intake.
Here's a table which explains the healthy ranges, from the American Journal of Clinical Nutrition:
http://ajcn.nutrition.org/content/88/1/1/T1.expansion.html

carbs, 45 - 65% of calories (4 cal per gram)
fat, 20 - 35% of calories (9 cal per gram)
protein, 10 - 35% of calories (4 cal per gram)

Women have a harder time gaining muscle than men do, because hormones. But you can make the most of
what you have, get stronger, sleeker, more shapely. And it's a lot easier to maintain muscle than to regain it
if you've been losing weight without exercising.


Here are some helpful articles / posts / sites:
http://www.forbes.com/sites/alicegwalton/2013/09/04/the-6-weight-loss-tips-that-science-actually-knows-work/

http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants

http://community.myfitnesspal.com/en/discussion/10012907/logging-accuracy-consistency-and-youre-probably-eating-more-than-you-think

http://community.myfitnesspal.com/en/discussion/819925/the-basics-dont-complicate-it/p1

http://community.myfitnesspal.com/en/discussion/872212/youre-probably-eating-more-than-you-think/p1

http://community.myfitnesspal.com/en/discussion/833026/important-posts-to-read/p1