Real food diet...is that a thing?
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The best advice I ever read on this site was "Eat the way you want to for the rest of your life." Second was "Don't eat what you don't love!"
Do you want to eat this way for the next 50 or so years? Then absolutely keep at it. You will more than likely lose weight on this plan, and eating more healthy delicious food is never a bad thing. But you mention that you're tired only after a few days of eating like this. Food keeps us fueled, and you might just need more food to keep yourself healthy and active, or at least different types of food.
There are no tricks, no easy way to jump start our bodies into looking the way we want it to. It's hard work, and it takes a lot of mental energy, as well as the obvious physical energy. But losing weight can also be enjoyable, or at least not stressful.
Before you continue trying to break through that wall of exhaustion, I'd like to recommend spending more time on the forums perusing the stickies, reading the success stories, and seeing how other people have accomplished the weight loss and body re-composition without feeling deprived.
MFP may give you 1200 calories after inputting your statistics, but that's usually with a 2lb loss a week. You don't have to lose that much that fast! Take your time, learn how your body reacts to different foods and and slowly reduce your food intake over time to create a calorie deficit. Maybe start at maintenance, or 1/2lb a week just to practice, and then drop your calorie intake when you feel comfortable. You'll find out soon what you like to eat and the best way to keep yourself satiated throughout the day, whether it's playing around with meal timing or changing your macros. Baby steps will still get you where you want to go!
You can do this, and congratulations on taking the time for yourself!
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The thing about losing weight and keeping it off is to find a way of eating that is sustainable - are you going to be able to eat like this for the rest of your life. My guess is no. I really recommend that you just plug your stats into MFP, get a food scale and weigh your food, and start a food journal or log to keep track.
I did this, and have lost over 100lbs since October 2015. And maintained it now for about 6 months, but I can easily see that I can maintain it for the rest of my life (or lose a few more pounds!), eating food that I love and it keeps me on track for my health goals. I tend to eat minimally processed foods too, but I love to cook, and dont have the time crunch created by little kids and their activities to keep me from getting in appropriate meals.
I understand you wanting to "jumpstart" your weight loss, but it will only end it tears when you start to eat differently than your current regimen - you can learn now how to portion control and it can carry you for the rest of your life.14 -
Well, here I am at the heaviest I've ever been. I haven't tried every diet out there, haven't yo-yo dieted, never taken a diet pill but, I have been REALLY LAZY about my health and fitness! What can I say, I'm a super wife, busy mom-of-three, I work full time, you know the drill. It's time for a change!
So, here's what I'm doing so far:
1. Eating only 'real foods', nothing processed.
2. Tracking what I eat here on MFP (1200 calories or less)
3. Cut out sugar
4. Replacing 1 meal a day with a protein shake
5. Drinking half my weight (or more) in water
6. Taking 1 serving of Amazing Grass each day
I've only been giving this approach a go since last Sunday. I have no problem with the food and I've been feeling pretty good, until yesterday. I think I might have hit a wall or something but...I'm exhausted! Any recommendations on things I can incorporate into my routine to help me feel more energized? Also, any tweeks or changes I should do with my 'plan'? Thanks so much for reading!
none of that is necessary for weight loss or overall wealth.
You can eat in a deficit, and eat nutritious foods and still eat the foods you like, like pizza, ice cream, etc and you can lose weight and be healthy.
how are you defining processed?
if you are cutting out sugar are you not eating any fruits or vegetables?7 -
I'm a little surprised that a "real food" diet would include protein shakes, as that would seem too processed
Hi there! It's actually a plant based protein...the ingredient list only has 5 ingredients! Check it out: https://www.amazon.com/Spring-Life-Plant-Based-Protein-Hypoallergenic/dp/B01N0LBV3T/?th=1
still processed...6 -
cwolfman13 wrote: »!
I eat a primarily whole foods diet, but I think 100% whole food 100% of the time is pretty unrealistic...and frankly I really enjoy our Friday night pizza nights and whatnot. Not to mention I eat quite a bit in terms of minimally processed food good like dairy, canned tomatoes, canned beans, etc. I don't eat much in the way of added sugars, but I do usually have some small something or other for desert a few days per week and I don't avoid fruit or anything like that. Also, you don't need to do meal replacement shakes...and frankly, I wouldn't consider them to be "real foods"...they are highly processed food goods.
I also make sure I'm taking in adequate calories. In regards to your calorie targets, they are pretty aggressive and it's likely that you can eat more and still lose weight...one of the issues with aggressive deficits is fatigue and when fatigue sets in you start start to mess with the CO part of the equation...less involuntary fidgeting...less moving in general...things like that. In essence, by being so aggressive, you can actually do yourself a disservice and make weight loss harder than it need be.
Also, you shouldn't really be aiming to be below 1200...1200 is already a substantial deficit from your maintenance level of calories.
Thanks for your kind and thoughtful reply. Yes, I agree I will not be eating whole foods 100% all the time. But, at this step of my 'journey' I feel like I need to cutout as many as possible. I feel like if I have a cheat meal (pizza, pasta, etc) I will fall back into my old ways.
Based off of the reactions here (most of them mean, geesh) about the shakes I am going to reevaluate that part of my plan and add back in an actual dinner. It's hard having dinner on the go which is why I really liked the shakes!
Thanks again, I really appreciate your advice!
no one is being mean, they are telling you that you losin weight is not as complicated as you are making it and it is not necessary to follow a super restrictive diet...12 -
cwolfman13 wrote: »!
I eat a primarily whole foods diet, but I think 100% whole food 100% of the time is pretty unrealistic...and frankly I really enjoy our Friday night pizza nights and whatnot. Not to mention I eat quite a bit in terms of minimally processed food good like dairy, canned tomatoes, canned beans, etc. I don't eat much in the way of added sugars, but I do usually have some small something or other for desert a few days per week and I don't avoid fruit or anything like that. Also, you don't need to do meal replacement shakes...and frankly, I wouldn't consider them to be "real foods"...they are highly processed food goods.
I also make sure I'm taking in adequate calories. In regards to your calorie targets, they are pretty aggressive and it's likely that you can eat more and still lose weight...one of the issues with aggressive deficits is fatigue and when fatigue sets in you start start to mess with the CO part of the equation...less involuntary fidgeting...less moving in general...things like that. In essence, by being so aggressive, you can actually do yourself a disservice and make weight loss harder than it need be.
Also, you shouldn't really be aiming to be below 1200...1200 is already a substantial deficit from your maintenance level of calories.
Thanks for your kind and thoughtful reply. Yes, I agree I will not be eating whole foods 100% all the time. But, at this step of my 'journey' I feel like I need to cutout as many as possible. I feel like if I have a cheat meal (pizza, pasta, etc) I will fall back into my old ways.
Based off of the reactions here (most of them mean, geesh) about the shakes I am going to reevaluate that part of my plan and add back in an actual dinner. It's hard having dinner on the go which is why I really liked the shakes!
Thanks again, I really appreciate your advice!
Nobody is being mean really...just stating that you don't need to do meal replacement shakes...but if that's easy on the go, there's not really a problem with that, processed or not...people were just kind of pointing out that it's kind of funny to state that you're going on a "real food" diet but then have shake replacements that's all. I personally prefer food, but if that's easy on the go there's no particular issue...not sure what kind of shake you're using, but make sure it's actually intended as a meal replacement...protein shakes aren't the same things as meal replacement shakes as they don't provide the requisite nutrition to replace a meal, nor do they provide the calories.
People are also just pointing out that a deficit, regardless of your food choices is going to be what results in weight loss. Frankly, a lot of people try to make whole sale changes in one go, and ultimately burn out pretty quickly. In my experience, evolving your diet over time is what generally makes things stick. I didn't start out eating the way I do...it's been a 4.5 year evolutionary process, though I did clean up my diet pretty quickly. I primarily eat the way I do for nutrition purposes and also, I don't log so it's more difficult to over eat.16 -
TavistockToad wrote: »You know you only actually need to eat in a deficit to lose weight though, right?
This.3 -
I don't think those goals are attainable, in my personal opinion. I had similar goals as you and you know what? Life happens and soon those goals are out of reach and you feel like a failure. Please don't do that to yourself...baby steps, like maybe cutting out sugar first or going for a walk everyday!7
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I find only eating "imaginary food" really helps with weight loss.
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To the OP - yes, I eat a Whole Foods plant based diet. I strive to eat as close to vegan as possible. It is possible but requires discipline and maybe even purpose.
Most of my diet is veggies and oatmeal. I opt for less sweet fruit. Grains like cous cous or quinoa and potatoes. And don't sweat the negativity on here - just ignore it and keep positive!0 -
FWIW- I found that a "real food diet" (Michael Pollan style) kept me at a sustainable and healthy weight for years without trying.
I spent my teens and early twenties inhaling "fake" diet foods and working out all of the time to maintain a weight of 135 for years - so much work to weigh 135. I gradually learned to cook from scratch and eat whole foods and while I drifted upwards a bit (to 142 (summer)-146(winter)) I kept in that range for 10 years rather effortlessly.
After my last baby and now in my late 30s I'm finding that I need to tweak my diet (macros and smaller portions) to keep my weight in that range - BUT - I firmly believe that eating whole foods in sensible portions will help keep you satisfied while staying in a good caloric range (you do have to eat correct portion sizes though).
*and I agree that shakes definitely do not count as real food.1 -
Op, use a kitchen scale to weigh all foods that aren't liquid to make sure you are accurately logging.
Also, up your calories. Having no energy is your body's way of saying it needs more food. You are headed for a crash and burn going this route.5 -
VintageFeline wrote: »Sounds like the sadness diet to me. As above, calorie deficit. Everything else is just noise and personal preference.
totally this ^^3 -
Using a replacement shake because currently there is chaos chasing your kids, I get that. Makes sense, I would look at potentially using a different type if you really are getting it at $50, or making your own (if feasible).
I'd say with your activity definitely make sure you're eating all your calories, too low and you're going to feel worn out because your body is not getting enough nutrients, no matter how much grass you take. I can't see having that much to lose and at least a moderate activity level is only putting you at 1200.
Also just remember, as mentioned, what you eat and do should be sustainable for your lifestyle, which I would imagine is awfully hard at times with having kids. As long as you continue to eat at a good, but not really large, calorie deficit you will see weight loss.4 -
Thanks for your kind and thoughtful reply. Yes, I agree I will not be eating whole foods 100% all the time. But, at this step of my 'journey' I feel like I need to cutout as many as possible. I feel like if I have a cheat meal (pizza, pasta, etc) I will fall back into my old ways.
There's one piece of advice I'd like to give you, based on my recent experience: a treat is not necessarily a cheat. The minute I started to recognize this was the minute I found it easier to stay on-plan.
What I mean to say is that in earlier weight-loss attempts, as "good" as I wanted to be, the time when I was most likely to go off-plan was when I went into a situation where there would be food I loved, but told myself I
"wasn't allowed" because it was "bad/fattening/etc". I'd start off "virtuously" eating raw veggies—with no dip, of course—maybe some fruit... maybe they've even got air-popped popcorn. But then... the chips started making like the 'Dish of the Day' in Hitchhiker's Guide/Restaurant at the End of the Universe and begging me to eat them. Before long, the cookies chimed in. By the time the brownies piped up, I gave in. I took one. And then, without fail, when I was just about at the last bite, the negative talk started up. "Oh no! You ate a brownie! There goes the diet! All that weight is coming back, now. You blew it! Nothing you can do now, that scale's going up!" And since the diet was "blown"... I went and filled my plate with all the other good stuff.
This time out... well... I'm a few years older and maybe a little wiser. I decided that it was time to be 'real'. So, I go to synagogue every Saturday and after services, there's a stand-up buffet: cakes and pastries, fruits, veggies and dip, kugel, and cholent. And this time, instead of telling myself I was either going to skip the buffet altogether, or stick to the fruit and veggies, I did something different. I asked myself, "Before that food is staring you in the face, think. How much do you feel it will take to satisfy you physically (because you are going to be hungry) and emotionally? What do you need to eat so that you don't feel deprived?" So I thought. And I hesitantly answered myself, "I think... if I could have two pieces of potato kugel and one of those frosted cookies... I could stop and either leave or have canteloupe." Now we were getting somewhere. I checked the tracker (note: there are a LOT of potato kugel entries and the frosted cookie entries don't give you a size/weight, but I went for high-side-of-average) and figured out that the cost was going to be about 400 calories. And now I asked myself one more question, and it wasn't rhetorical. "You're on 1720 calories a day. This is going to be a nice chunk of them. Is it worth it?" And this time, I wasn't going with the oh-so-peppy, guilt-inducing talk from previous weight-loss attempts. "400 calories? On greasy food and a cookie? Do you know how many healthy options you could have instead?" Yeah. I did. But I happen to like kugel and frosted cookies and I'm willing to moderate my portions, but not eliminate those foods. Yes. It was worth 400 calories to me.
So, Friday afternoon, I pre-logged it. I was going to have it. I knew I was going to have it. And it was okay. And because it was okay, I had exactly what I'd planned to eat and I enjoyed it. Something seemed to be missing though. Kugel... cookie... Where the heck was the guilt????? Hmmm... I guess the guilt comes as part of the 'cheat' special, but gets left out of the 'treat' plate.
Everyone is different. But for me, if I plan to have something higher in calories/lower in nutrients once a week (or even more occasionally), I take the time to work out the calorie cost ahead of time, and log it... I'm able to stay on-plan. It's the unplanned, impulsive splurges that trip me up.24 -
WOW, so many great replies, thank you! My takeaways so far:
1. Eat more calories
**I can do that!
2. Skip the shakes
**OK OK, I guess that is a gimmicky idea anyways
Someone asked if I could eat this way in 50 years...I have no idea how to answer that. Right now my life is WAY busier than it probably will be in even 10 years let alone 50. I'm eating good 'wholesome' foods, I'm not sure how anyone can really knock me for that. Will I never eat a bowl of spaghetti again...heck yes I will! I'm eating fish, quinoa, ground turkey, LOTS of fruits and veggies, chicken, homemade soups...food I really enjoy but all HOMEMADE and not from ingredients I pour out of a can. I'm not perfect and I'm confident that I will from time-to-time made something that includes an ingredient or two that are processed.
As far as cutting sugar is concerned, I'm still eating 'natural' sugars found in fruit and veggies but, I have cut out candy, soda, sugary drinks, breads (other than sprouted grain bread), etc. Again, I'm sure I will occasionally have a bagel or a sandwich on sourdough.
Thanks for the advice, keep it coming!9 -
cwolfman13 wrote: »!
I eat a primarily whole foods diet, but I think 100% whole food 100% of the time is pretty unrealistic...and frankly I really enjoy our Friday night pizza nights and whatnot. Not to mention I eat quite a bit in terms of minimally processed food good like dairy, canned tomatoes, canned beans, etc. I don't eat much in the way of added sugars, but I do usually have some small something or other for desert a few days per week and I don't avoid fruit or anything like that. Also, you don't need to do meal replacement shakes...and frankly, I wouldn't consider them to be "real foods"...they are highly processed food goods.
I also make sure I'm taking in adequate calories. In regards to your calorie targets, they are pretty aggressive and it's likely that you can eat more and still lose weight...one of the issues with aggressive deficits is fatigue and when fatigue sets in you start start to mess with the CO part of the equation...less involuntary fidgeting...less moving in general...things like that. In essence, by being so aggressive, you can actually do yourself a disservice and make weight loss harder than it need be.
Also, you shouldn't really be aiming to be below 1200...1200 is already a substantial deficit from your maintenance level of calories.
Thanks for your kind and thoughtful reply. Yes, I agree I will not be eating whole foods 100% all the time. But, at this step of my 'journey' I feel like I need to cutout as many as possible. I feel like if I have a cheat meal (pizza, pasta, etc) I will fall back into my old ways.
We do benefit from controlling our environment so we don't always have easy access to foods we find particularly tempting. However, often when people deprive themselves of the things they enjoy, it can backfire because the craving builds up and when you do indulge, you have a hard time exercising self-control. Also, the weight loss phase is where we learn the portion control & moderation we will need to exercise for the rest of our lives. We can't eliminate foods to lose the weight and then expect to return to our "old ways" when we've reached our goal.
Another vote for reconsidering the 1200 calorie goal. If you reduce your weekly weight loss goal to 1.5 lbs a week, you will likely gain several hundred calories to work with which will make the process easier in the long run and will give you room to adjust your calories downward as you lose weight and it becomes more difficult to achieve a deficit. Wish you the best!2 -
WOW, so many great replies, thank you! My takeaways so far:
1. Eat more calories
**I can do that!
2. Skip the shakes
**OK OK, I guess that is a gimmicky idea anyways
Someone asked if I could eat this way in 50 years...I have no idea how to answer that. Right now my life is WAY busier than it probably will be in even 10 years let alone 50. I'm eating good 'wholesome' foods, I'm not sure how anyone can really knock me for that. Will I never eat a bowl of spaghetti again...heck yes I will! I'm eating fish, quinoa, ground turkey, LOTS of fruits and veggies, chicken, homemade soups...food I really enjoy but all HOMEMADE and not from ingredients I pour out of a can. I'm not perfect and I'm confident that I will from time-to-time made something that includes an ingredient or two that are processed.
As far as cutting sugar is concerned, I'm still eating 'natural' sugars found in fruit and veggies but, I have cut out candy, soda, sugary drinks, breads (other than sprouted grain bread), etc. Again, I'm sure I will occasionally have a bagel or a sandwich on sourdough.
Thanks for the advice, keep it coming!
fruit sugar and candy sugar are the same thing, just an FYI for you.
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[/quote]
fruit sugar and candy sugar are the same thing, just an FYI for you.
[/quote]
Really? I didn't think that was the case.
Natural sugars are found in fruit as fructose and in dairy products, such as milk and cheese, as lactose.
Refined sugar comes from sugar cane or sugar beets, which are processed to extract the sugar. It is typically found as sucrose, which is the combination of glucose and fructose. We use white and brown sugars to sweeten cakes and cookies, coffee, cereal and even fruit. Food manufacturers add chemically produced sugar, typically high-fructose corn syrup, to foods and beverages, including crackers, flavored yogurt, tomato sauce and salad dressing. Low-fat foods are the worst offenders, as manufacturers use sugar to add flavor.0 -
fruit sugar and candy sugar are the same thing, just an FYI for you.
[/quote]
Really? I didn't think that was the case.
Natural sugars are found in fruit as fructose and in dairy products, such as milk and cheese, as lactose.
Refined sugar comes from sugar cane or sugar beets, which are processed to extract the sugar. It is typically found as sucrose, which is the combination of glucose and fructose. We use white and brown sugars to sweeten cakes and cookies, coffee, cereal and even fruit. Food manufacturers add chemically produced sugar, typically high-fructose corn syrup, to foods and beverages, including crackers, flavored yogurt, tomato sauce and salad dressing. Low-fat foods are the worst offenders, as manufacturers use sugar to add flavor.[/quote]
trust me sugar = sugar ...
look at a sugar molecule and tell me if you can tell if it comes from fruit or candy ...
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