Nutritional advice needed

daniel4826 · May 2018

Greetings!

I am trying desperately to get to 100 kg. Currently I am 107. While I have a good trainer and exercise routine, I need nutritional advice.

I have stopped eating noodles of any kind, rice, breads, oils, sugar,and cheese. However I need to know what are bad carbs that I am taking in that keeps my weight from going down? I usually eat tofu with most meals, a lot of raw cabbage and other vegetables. What am I missing here?

Thank you for any assistance you can give me.

pinggolfer96 · May 2018

There’s nothing wrong with carbs. The problem is, your eating more than you’re expending, regardless whether it comes from fat, carbs, and protein. Figure out your tdee and decrease by 250-500 calories. It’s now what you eat, but how much of it you eat

PAV8888 · May 2018

Deep breath.

All you have to do, to lose weight, over time, is to consistently intake less calories, in total, than you spend through existing, activity, and exercise.

If something truly triggers you and you have a hard time stopping before the tray or bag is gone, temporarily stop bringing it into the house and, over time, start re experimenting with it in smaller, more controlled, portions.

Log each item before you actually eat it and review your log every day.

Think: "was this worth the calories?" "How can I modify it so that it will be worth the calories to me"

My first MFP log decision was to swap the olive oil from my salad for straight lemon juice and a second can of salmon: they were the same account of Calories.

A year later I decided to add 5g of olive oil to that salad and use one can of fish. Still didn't go back to using 3 tablespoons (about 41g)!

Nothing is sacred and nothing is untouchable, if you want and are able to fit it in your budget!

Even though at your current weight you can lose fairly fast, you don't HAVE to aim for 1kg a week if you're having a hard time reducing your intake enough to be able to achieve that.

Even 500g or 250g a week is moving in the right direction and you will get excellent results ovet time by being consistent and persistent.

Weight fluctuates for many reasons besides fat gain or loss, so a weight trend application may help you figure out which way your weight level is moving in response to your efforts over time.

Whatever, on review, you can honestly look at and say "it was worth the calories I spent"... that was a good choice for you that day.

AnvilHead · May 2018

daniel4826 wrote: »

Greetings!

I am trying desperately to get to 100 kg. Currently I am 107. While I have a good trainer and exercise routine, I need nutritional advice.

I have stopped eating noodles of any kind, rice, breads, oils, sugar,and cheese. However I need to know what are bad carbs that I am taking in that keeps my weight from going down? I usually eat tofu with most meals, a lot of raw cabbage and other vegetables. What am I missing here?

Thank you for any assistance you can give me.

There is no such thing as "bad carbs that keep your weight from going down". It's too many calories that keeps your weight from going down.

Carbs are only relevant if they are in 'trigger foods' that cause you to lose your willpower and overeat them. Carbohydrates contain 4 calories per gram, regardless of what kind of carbs they are or what foods they're in.

layladrew26 · May 2018

I don't know about you but I find if I restrict myself from eating foods I enjoy I want them even more and have in the past binged on said food items and then felt guilty and restrict again and the cycle continued until I discovered MFP. After reading the sticky posts here and taking on board the advice given I realised you don't have to be miserable on a 'diet' and live off rabbit food. I regularly eat high fat, high carb foods such as pizza, fish and chips and even have the occasional beer. I just make sure I weigh everything and pre log so I don't go over my weekly calories (I personally think it's easier to spread the calories over the week than daily) and if I have a special occasion I bank calories and make sure I am a bit more active to allow for the extra calories I will undoubtedly consume. Slimming shouldn't be a chore as it's something you want to stick to for life, right?

sijomial · May 2018

A lot of these 645g of carbs are what someone might call "bad carbs".

But as I was in a calorie deficit I would have lost weight / lost fat that day.

Get your calories sorted so you are in a moderate deficit, eat an overall balanced, nutritious diet made up of foods you enjoy.

PS - no I don't eat like that all the time before someone pipes up - it's to emphasise the priority of getting your calories right to achieve weight loss. Not a recommendation to eat this way every day!

Leannep2201 · May 2018

Everyone else has already said it- it’s consuming too many calories overall that is the problem, not any particular foods. Most of the foods you mentioned, I love, and eat regularly. I just make sure they are accounted for and don’t cause me to go over my calorie budget.

Some people find that cutting down carbs works for them.... as far as I’m aware, it’s another way to create a calorie deficit. If you think that will work for you, great.

But you can still lose weight by eating the above foods, as long as you remain in a calorie deficit. I have, and am continuing to do so.

kommodevaran · May 2018

Just to reiterate: You lose weight when you're in a calorie deficit, for real, consistently and for a long time. It may sound complicated, but it just means "eat less, move more", and MFP gave you a calorie goal at startup that gives you an appropriate deficit, and sticking to it can be done in a number of ways that will suit your lifestyle, pocketbook and personality. So "trying desperately" indicates that you're doing it wrong. Kudos for asking for help!

Now that we have covered how weightloss works - on to nutrition. A healthy diet is balanced and varied. There are no bad food, carbs, fats, sugars, etc, there's only bad amounts. A balanced and varied diet is easier to stick to than a strict and unbalanced diet, so now you have a better chance of success. But it will still be somewhat difficult to not eat too much, at least now and then. As you lose weight, weightloss slows down. You will probably miss using food as an emotional crutch. Weight management takes a lot of commitment, patience, self-compassion, and real, actual guts.

Nutritional advice needed

Replies

Categories