Healthy eating plan starting point

ChloeJJ · June 2017

Hi everyone
I'm looking for some help. I'm one of those who will try every fad diet for like 2 weeks and then go back to old habits. I'm so done with this and just want a decent starting point for a healthy, lower but not no carb eating plan. Preferably cutting out sugar as i need to break my sugar habit.

I'm vaguely aware of needing to work out macros but not sure what to aim for? Or should i just accept i need to pay a whole bunch of money to a dietician for a plan?

Yours in anticipation!

kommodevaran · June 2017

If you want to stop doing fad diets and then going back to old bad habits, you have to stop doing fad diets.

Do you need to lose weight? Then you have to eat less. Eating less food costs less money. You can eat anything you want. Don't pay anyone to tell you what to eat and to eat less.

You don't have to eat low carb, but it may work for you. Breaking bad habits is great, but you can't sut out sugar (there is sugar in lots of healthy foods, and all sugar is "natural", no matter if it's added or naturally occurring).

You don't have to deal with macros, but it may help you balance your diet. How you balance your macros is up to you, but there are more or less reasonable ranges.

CMNVA · June 2017

I would recommend that you start out with simplicity. If not, this is how you get overwhelmed and give up after 2 weeks.

Start today by logging all your food into your MFP diary. Just see what you look like at the end of the day: how many calories? How much protein? Basically, what does your typical "baseline" day look like.

Set your weight loss goals in MFP and figure out how much you need to slowly lose some weight. You might have 1600 calories to deal with. Compare that against your baseline which could be 2,000-3,000 per day. Figure out where you are going to cut those excess calories.

Once you have mastered that with food you can enjoy, reading these boards for advice, THEN, start looking at macros and figure out what foods make you feel better/fuller/energetic and adjust from there.

I caution doing too much at the start because it's very overwhelming.

Sunna_W · June 2017

I agree with what everyone else here says. I also think that incremental baby steps are the key to making a nutrition lifestyle change. Because if you "commit yourself to this" that is what this is, you are changing your life for the better.

Some questions to ask yourself are these:

What are my favorite foods? What can I do to make these foods more healthy for me?

(Denying yourself something that gives you pleasure only makes you frustrated and sets you up to fail.)

How can I incorporate more healthy eating habits into my life? What are my downfalls?

(Again, denying yourself food makes you more hungry than ever and leads to over eating.)

What can I do to minimize hunger and maximize eating pleasure? What are my triggers? How do I minimize those triggers?

(Rapid falls in blood sugar, rapid rises in cortisol both lead to stress eating. Being bored or watching TV or a movie and not having anything to do with your hands can contribute to boredom eating -- do you knit or crochet? If not look on You-Tube and teach yourself and do that while you are watching TV.)

Take the time to really think about these questions and create a plan to address them and the situations when they arise.

For me, personally, deprivation doesn't work. My downfall is that I am very sedentary and almost 60. So, my goal for this lifestyle change (eating plan) was to pick an eating plan that offered me the best results without the pain of deprivation.

Because while I know that it's Calories In / Calories Out (CICO), I don't like being hungry / starving because it makes me cranky and I then obsess about all of the food out there that I am now not allowing myself to have.

I knew going in that based on CICO, that I burn calories just by being alive.
If I eat as many as I burn I would be in stasis (and not lose).
If I eat more than I burn I will gain weight.
If I eat less than I burn I will lose weight except if I am in an extreme calorie deficit. Then my body goes into preservation mode and my metabolism might slow down and hold onto what I have b/c it thinks I am starving.
I knew from my own past experience that carbs and sugar are the devil. If I eat one sweet thing, then, I can't stop.
I know that if I eat simple carbs (like bagels / white potatoes) my heart will race. If I eat complex carbs (like canned white beans) then I feel okay, but I don't really lose weight. (I learned that I didn't need to eat the whole can!) I have restricted sugar and carbs before and knew that by restricting them, I am not craving them and I feel better.

The eating plan that does this for me is Paleo / Keto (low, low sugar/carbs and high protein/fat/fiber); my ratios (macros) are: (45% protein, 40% fat and 15% carbs/sugar).

See this website for a list of paleo websites:
http://paleoiq.com/best-paleo-diet-blogs/

Also check out the Weston A Price Foundation:
https://www.westonaprice.org/health-topics/differences-between-the-weston-a-price-foundation-diet-and-the-paleo-diet/

(Because while it is okay to start out Keto / Paleo to jump start your weight loss goals, long term zero / no carbs can affect your thyroid. This website also has some great discussions on whole foods, the benefits of healthy fats, fermented vegetables and more. What I learned is that there is literally a whole world of food out there and that I can survive without going into the middle isles of the grocery store for anything other than paper towels, toilet paper, and zip lock baggies!)

I started by making incremental changes last November (one meal at a time), with the end goal being that I would hover around 1400 calories because as an older woman my skin doesn't bounce back as it did when I was younger. By losing the weight slowly, I have minimized the sagging skin.

1400 calories is also my maintenance calories - because I figured that it just made more sense to continue to eat that amount more or less consistently and that way once the habits were ingrained -- weighing everything, logging everything, checking in every day -- that it would just be more natural for me to continue.

It took several months of tweaking before I finally found my "sweet spot" in terms of balance between carbs and protein and (since November I have lost about 40 pounds and 4 inches). And... I am only compliant calorie wise about 75% - 80% of the time. I have some health issues and can't really exercise. Despite this and being tied to a desk all day, I have lost and continue to lose weight.

I also have a FitBit Alta HR - and I don't EVER eat back my deficit calories. I just stick with trying to maintain 1400 calories every day.

For me, eating low carb and low sugar all of the time some amazing things happened:

I don't crave sugar (I have an entire box of Charms Wild Berry Blow Pops in my file drawer that I haven't touched since November because I don't crave sugar; I once measured my stress level by how many of them I consumed in one day);
My moods are more even and I don't have blood sugar spikes and crashes;
By consuming more healthy fats my joints don't hurt as much and I am more or less satiated on 1400 calories.

(I eat about 2 tablespoons of nut butter in the afternoons to keep me from bingeing.)

In the beginning, I used Paleo Leap and Paleo Tribe for the recipe ideas (they have some great low calorie recipe options) but this isn't necessary. I do think preparing and eating food that I make as opposed to boxes or eating out has helped me a lot. Boxes say they are low carb (but they have lots of other additives in them to make them taste good.)

I also take 7-keto DHEA (fat burner), desiccated adrenal (80 mgs -- I started and maintain a very low dose) and desiccated adrenal cortex (250 mgs). I have more energy and they have helped my allergies and my hormones.

See this website: https://www.yourhormones.com/signs-symptoms/

Most women suffer from advanced adrenal fatigue and adaptogenic herbs don't work. To rebuild your adrenals desiccated adrenal extracts are very helpful. (I was on prednisone, but was able to stop taking it.)

See these websites:
http://www.drnorthrup.com/adrenal-exhaustion/
https://www.yourhormones.com/adrenal-fatigue/

If you are stressed out and have high cortisol you won't lose weight. When mine spiked it was like a huge surge of adrenaline and it would happen over stupid things. With the small bit of desiccated adrenal I take, this doesn't happen as much any more. My moods are calm and even.

IMO in the beginning, you shouldn't "train hard" you should balance gentle cardio (like brisk walking) with strength training. With keto you burn stored fat because that's what you burn for energy.) Look at reducing unnecessary drama that makes you crazy.

Also, explore the term "estrogen dominance". Body fat makes you hold on to excess estrogen.
See these websites:
http://www.drnorthrup.com/estrogen-dominance/
https://www.womentowomen.com/hormonal-health/estrogen-dominance/
https://www.drlam.com/blog/estrogen-dominance-part-1/1704/

I got rid of all of the chemicals in my home. Everything is fragrance / dye free or natural cleaners. Frebreeze and similar products are endocrine disruptors and can actually make it difficult for people to lose weight. I also gave up scented lotions and perfume.

These are just some thoughts. Friend me if you want and PM if you have questions.

crb426 · June 2017

Like the others have said, cutting out carbs and sugar is another one of your "fad diets".

Instead, focus on calories. Incorporate your favorite foods but in smaller portions, and balanced with a lot of low-calorie items. Vegetables are a great way to eat more for fewer calories. Consider balancing enough protein, carbs, and sugar to keep you content but don't let those be the controllers in the daily goal.

A successful diet will come from figuring out how to eat what you want, when you want, within a "thin-person's" body.

ChloeJJ · June 2017

All really helpful advice- thank you so much! thank you in particular to Sunna_W for your comprehensive answer- i really appreciate it and will look into your recommendations!

cerise_noir · June 2017

Sunna_W wrote: »

I agree with what everyone else here says. I also think that incremental baby steps are the key to making a nutrition lifestyle change. Because if you "commit yourself to this" that is what this is, you are changing your life for the better.

Some questions to ask yourself are these:
What are my favorite foods? What can I do to make these foods more healthy for me?

(Denying yourself something that gives you pleasure only makes you frustrated and sets you up to fail.)
How can I incorporate more healthy eating habits into my life? What are my downfalls?

(Again, denying yourself food makes you more hungry than ever and leads to over eating.)
What can I do to minimize hunger and maximize eating pleasure? What are my triggers? How do I minimize those triggers?

(Rapid falls in blood sugar, rapid rises in cortisol both lead to stress eating. Being bored or watching TV or a movie and not having anything to do with your hands can contribute to boredom eating -- do you knit or crochet? If not look on You-Tube and teach yourself and do that while you are watching TV.)

Take the time to really think about these questions and create a plan to address them and the situations when they arise.

For me, personally, deprivation doesn't work. My downfall is that I am very sedentary and almost 60. So, my goal for this lifestyle change (eating plan) was to pick an eating plan that offered me the best results without the pain of deprivation.

Because while I know that it's Calories In / Calories Out (CICO), I don't like being hungry / starving because it makes me cranky and I then obsess about all of the food out there that I am now not allowing myself to have.
I knew going in that based on CICO, that I burn calories just by being alive.

If I eat as many as I burn I would be in stasis (and not lose).

If I eat more than I burn I will gain weight.

If I eat less than I burn I will lose weight except if I am in an extreme calorie deficit. Then my body goes into preservation mode and my metabolism might slow down and hold onto what I have b/c it thinks I am starving.

I knew from my own past experience that carbs and sugar are the devil. If I eat one sweet thing, then, I can't stop.

I know that if I eat simple carbs (like bagels / white potatoes) my heart will race. If I eat complex carbs (like canned white beans) then I feel okay, but I don't really lose weight. (I learned that I didn't need to eat the whole can!) I have restricted sugar and carbs before and knew that by restricting them, I am not craving them and I feel better.

The eating plan that does this for me is Paleo / Keto (low, low sugar/carbs and high protein/fat/fiber); my ratios (macros) are: (45% protein, 40% fat and 15% carbs/sugar).

See this website for a list of paleo websites:
http://paleoiq.com/best-paleo-diet-blogs/

Also check out the Weston A Price Foundation:
https://www.westonaprice.org/health-topics/differences-between-the-weston-a-price-foundation-diet-and-the-paleo-diet/

(Because while it is okay to start out Keto / Paleo to jump start your weight loss goals, long term zero / no carbs can affect your thyroid. This website also has some great discussions on whole foods, the benefits of healthy fats, fermented vegetables and more. What I learned is that there is literally a whole world of food out there and that I can survive without going into the middle isles of the grocery store for anything other than paper towels, toilet paper, and zip lock baggies!)

I started by making incremental changes last November (one meal at a time), with the end goal being that I would hover around 1400 calories because as an older woman my skin doesn't bounce back as it did when I was younger. By losing the weight slowly, I have minimized the sagging skin.

1400 calories is also my maintenance calories - because I figured that it just made more sense to continue to eat that amount more or less consistently and that way once the habits were ingrained -- weighing everything, logging everything, checking in every day -- that it would just be more natural for me to continue.

It took several months of tweaking before I finally found my "sweet spot" in terms of balance between carbs and protein and (since November I have lost about 40 pounds and 4 inches). And... I am only compliant calorie wise about 75% - 80% of the time. I have some health issues and can't really exercise. Despite this and being tied to a desk all day, I have lost and continue to lose weight.

I also have a FitBit Alta HR - and I don't EVER eat back my deficit calories. I just stick with trying to maintain 1400 calories every day.

For me, eating low carb and low sugar all of the time some amazing things happened:
I don't crave sugar (I have an entire box of Charms Wild Berry Blow Pops in my file drawer that I haven't touched since November because I don't crave sugar; I once measured my stress level by how many of them I consumed in one day);

My moods are more even and I don't have blood sugar spikes and crashes;

By consuming more healthy fats my joints don't hurt as much and I am more or less satiated on 1400 calories.

(I eat about 2 tablespoons of nut butter in the afternoons to keep me from bingeing.)

In the beginning, I used Paleo Leap and Paleo Tribe for the recipe ideas (they have some great low calorie recipe options) but this isn't necessary. I do think preparing and eating food that I make as opposed to boxes or eating out has helped me a lot. Boxes say they are low carb (but they have lots of other additives in them to make them taste good.)

I also take 7-keto DHEA (fat burner), desiccated adrenal (80 mgs -- I started and maintain a very low dose) and desiccated adrenal cortex (250 mgs). I have more energy and they have helped my allergies and my hormones.

See this website: https://www.yourhormones.com/signs-symptoms/

Most women suffer from advanced adrenal fatigue and adaptogenic herbs don't work. To rebuild your adrenals desiccated adrenal extracts are very helpful. (I was on prednisone, but was able to stop taking it.)

See these websites:
http://www.drnorthrup.com/adrenal-exhaustion/
https://www.yourhormones.com/adrenal-fatigue/

If you are stressed out and have high cortisol you won't lose weight. When mine spiked it was like a huge surge of adrenaline and it would happen over stupid things. With the small bit of desiccated adrenal I take, this doesn't happen as much any more. My moods are calm and even.

IMO in the beginning, you shouldn't "train hard" you should balance gentle cardio (like brisk walking) with strength training. With keto you burn stored fat because that's what you burn for energy.) Look at reducing unnecessary drama that makes you crazy.

Also, explore the term "estrogen dominance". Body fat makes you hold on to excess estrogen.
See these websites:
http://www.drnorthrup.com/estrogen-dominance/
https://www.womentowomen.com/hormonal-health/estrogen-dominance/
https://www.drlam.com/blog/estrogen-dominance-part-1/1704/

I got rid of all of the chemicals in my home. Everything is fragrance / dye free or natural cleaners. Frebreeze and similar products are endocrine disruptors and can actually make it difficult for people to lose weight. I also gave up scented lotions and perfume.

These are just some thoughts. Friend me if you want and PM if you have questions.

Why do you have to post about keto l/c in every thread you post? Keto is certainly not for everyone and most certainly isn't a magic weight loss solution or eradicator of disease. Please.

trigden1991 · June 2017

Eat the things you like, in portions that fit your calorie needs to achieve your goals.

BPCycler · June 2017

ChloeJJ wrote: »

Hi everyone
I'm looking for some help. I'm one of those who will try every fad diet for like 2 weeks and then go back to old habits. I'm so done with this and just want a decent starting point for a healthy, lower but not no carb eating plan. Preferably cutting out sugar as i need to break my sugar habit.

I'm vaguely aware of needing to work out macros but not sure what to aim for? Or should i just accept i need to pay a whole bunch of money to a dietician for a plan?

Yours in anticipation!

If you eat too many sugars and solid fats, you risk becoming or staying overweight. To minimize this risk, drink water instead of sweet beverages. Eat more fruit instead of sugary desserts. Limit your intake of solid fats from such items as sausages, meat, butter, cakes, cheese, and cookies. And instead of using solid fats for cooking, you may want to use healthier oils. And, along with making healthier choices in general, burn more calories than you consume. No fad diets needed.

TeaBea · June 2017

trigden1991 wrote: »

Eat the things you like, in portions that fit your calorie needs to achieve your goals.

This^

It's totally about YOUR foods. Someone can give you a laundry list....eat this, don't eat that. But is that going to be useful for maintenance? You're like me, you've lost weight & regained. I won't be low carb forever, so I don't diet that way.

Measure & log everything. Stay within calorie limits. If you find yourself hungry "tweak" your choices. Protein, fat & fiber are filling (different combination for everyone). Allow a treat every day. Yes, it can be sugar. But measure & log that portion......it makes you learn about what foods are worth the calories, and what foods aren't.

Make an effort to move more, if you are not active now. Active people use more calories than sedentary ones. Find an activity that you will continue even after the weight is gone.

rybo · June 2017

Eat more vegetables is always a good start. Try new ones, add ones to dishes you may already eat (omelets for example)
Eat more whole foods
Be aware of foods high in calories that are easy to over eat. Find ways to not over indulge (different for everyone)
Drink fewer calories
Avoid processed foods if they cause you to over indulge.
Decide which foods(usually with regards to either high calorie or "junk" food) you truly enjoy eating vs ones that you eat just because they are there.
Don't stress about eating

H_Ock12 · June 2017

Set up MFP with your stats and desired rate of loss. Track the amount of calories you're currently eating for a couple of days and begin to reduce them by eating smaller portion sizes until you reach your calorie goal. If you want to reduce your sugar intake, look at the amount of sugary drinks and foods you eat and cut those out/down first. After you've logged for a few weeks, you should be able to look at the your diary and see where the majority of your carbs are coming from...take that information and look for ways to replace your high carb foods with lower carb foods (one less piece of toast with breakfast, replace a sandwich with a salad and protein or a meat and cheese wrap for lunc, etc...). Pinterest has great ideas on how to replace common carbs with lower carb options.

Healthy eating plan starting point

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