What should I eat? The answer in two graphs. Discuss.

In my opinion:

1) Figure out your maintenance needs. This is either by calculating from a TDEE calculator and eating this amount for a while and monitoring weight, or before embarking on weight loss just log in how you normally eat and see what your calories are like for an average week (I'd suggest logging at the end of the week - write all the weights and measurements down of your food intake, then put it into MFP for a week's worth of time, and average out the intake. Divide by 7 and that's likely close to your maintenance if you've been at a stable weight for a while).

2) Subtract 20% max from that number if goal is to lose weight. If goal is to lose fat specifically, embark on a strength training program and eat ~0.8g/lb or 1g/lb of lean body mass of protein, and then eat up to your caloric limit (TDEE minus 20%)

3) If you have any medical conditions (allergies, diabetes, high blood pressure, w/e) then figure out what foods you should not be eating or that should be monitored closely to prevent any further problems, and figure out if these foods are fine to eat if you lose enough weight. Most likely will need to consult with your doctor about this to figure out if your food restrictions are more of a weight thing than based on the actual condition.

4) eat all the foods you love and that you are not restricted from eating/monitoring for medical reasons. Chances are you will feel fuller and more energetic and just better overall when you eat a lot of fresher foods compared to eating a lot of junk food. But you can still eat junk food all you want, as long as you are within your calories and are not hungry at the end of the day.


That's my food guide i guess. It's all about making sure you're getting a balanced intake of macro and micronutrients, and it does not need to be met with SAD. I eat plenty of red meat now - I used to fear it because I thought it'd make me fat. I am making spaghetti tonight actually with beef! I also eat cheese probably almost daily. And pasta. I probably eat fewer grains than are recommended as well, but I get in lots of carbs. I also eat potatoes like I would other veggies.