Help with meal ideas to lose 10-12lbs in month…

ab5382

I want to cut calories, eat less carbs, intermittent fast and attempt to start by losing 10-12lbs in the next month. I am over 275lbs so I know it’s possible to do this. I have a major carb addiction and I sit a lot for work. What are some meal ideas that would be high volume and lower carbs for me that I won’t get too bored? I would do best with some meal prep ideas. And breakfast also. Thanks!

sollyn23l2

ab5382 wrote: »

I want to cut calories, eat less carbs, intermittent fast and attempt to start by losing 10-12lbs in the next month. I am over 275lbs so I know it’s possible to do this. I have a major carb addiction and I sit a lot for work. What are some meal ideas that would be high volume and lower carbs for me that I won’t get too bored? I would do best with some meal prep ideas. And breakfast also. Thanks!

Low carb and volume are kind of at odds. Low carb is calorie dense foods. I would focus on lean protein, vegetables, fruit, and whole grain. At 4 calories per gram, those'll get you more bang for your buck.

AnnPT77

To lose 10-12 pounds in a month (2.5-3 pounds a week), what it takes is to eat about 1250 to 1500 calories fewer than it takes to maintain your current weight.

You don't say how tall or old you are, but if I assume you're average sized (around 5'5") and maybe around age 30, with a normal lifestyle but a sedentary job and not a lot of exercise activity, a 275 pound woman with those characteristics would expect to maintain current weight at something around 2300-2400 calories daily.

So, to lose at the rate you mention, you'd need to eat something in the range of 800 to 1150 calories daily. That's punitively low, honestly. It might be OK to do it for a couple of weeks, but it's not health-promoting to do long term.

With those same stats, your body would burn 1900-2000 calories just lying in bed with a heartbeat and breathing (basal metabolic rate). I'd encourage you to think of eating something closer to that number.

When it comes to meal planning, why not log what you eat now, and see what looks most realistic to cut, for you? Personal preferences matter.

At 275, I'm assuming you might be trying to lose as much as 100 pounds, possibly more. Even at 3 pounds a week (which I'd underscore that I think is unhealthfully fast), it would take the better part of a year to lose that total amount of weight. Then, once weight is lost, there's the forever endeavor: Staying at a healthy weight. IMO, that puts a premium on finding tactics that are sustainable for long enough to accomplish that. Extreme fast loss isn't that.

It may be OK to lose very fast for a couple of weeks at first, but think about how to stay the course and reach goal. IME, the results are worth the effort: My quality of life is so much better at a healthy weight than it was when I was obese.

As far as what to eat, many people find so-called "whole foods" more filling. That would be lean cuts of meat, fish/seafood, some dairy foods, whole grains, and lots of varied, colorful veggies and fruits.

Personally, I found that my cravings for sweets decreased when I made it a point to eat 3 servings of fruit daily. It took a little willpower at first to back-burner baked goods and candy, but in a pretty short time, I didn't crave those things anymore. (I still eat some for pleasure, but for me it's not out of cravings - it's controllable.) That won't be true for everyone, but I've seen others here say the same about eating plenty of fruit: Might be worth a try.

I'm not sure what you mean when you say "carbs", but I'd observe that some people consider things like cookies, cake, chocolates, fries/crisps, pizza, and that sort of thing to be carbs. They can be very craveable (and not very filling), absolutely. But more of their calories come from fats than from actual carbohydrates, typically. Consider whether its some combination of non-filling carbs, fats and maybe salt that are cravings triggers. Again, not the case for everyone, just a thought.

Best wishes for success!

tomcustombuilder

Chicken, apples and water. Not sustainable or particularly healthy long term however you can almost watch the fat melt off