Question about clean eating

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  • tomatoey
    tomatoey Posts: 5,446 Member
    edited October 2015
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    +1 80% healthy 20% fun.

    But 139 calories of that dinner went to a full-sugar Coke, which left you with 291 calories for nutrition from actual food (looks like it was maybe a salami and margarine sandwich, same thing for breakfast)? And chips and oreos and vermicelli (that right?) for lunch? You need a bit more variety in your diet, that's all carbs and sugar. Nothing wrong with some of that, but you need other stuff.

    Beans are filling and nutritious and cheap, so are eggs, which have protein and lots of other good stuff in them.

    I think you do need more veg and fruit in there.
  • tomatoey
    tomatoey Posts: 5,446 Member
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    catscats222 wrote: »
    i peeked in your diary
    your protein is extremely low
    the body needs protein to develop muscle
    google: how much protein does my body need minimum requirement calculator
    http://www.webefit.com/Calculators/Calc_protein.html
    my minimum is around 40
    i try to double that daily
    i think i saw more than one day were you don't even get 20 grams of protein
    google: high protein foods
    drinking a glass of milk in the morning is an easy cheap way to get 8 grams

    +1
  • rankinsect
    rankinsect Posts: 2,238 Member
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    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
    mirunizzle9 Posts: 28 Member
    edited October 2015
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    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.

    5d3c072ef7b1f9e0d0e70e6e18f6aec7.png

    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
    MKEgal Posts: 3,250 Member
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    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. :grin:

    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

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