What do you eat to lose 100 pounds?

eat in moderation, treat yourself sometimes, and DONT under eat and OVER exercise..good luck

50%protein
35%carbohydrates
15%fat

Or if you can afford it and are really extreme

65% protein
25%carboohydrates
10%far

Example meal:
8oz chicken breast (1 whole breast) - Grilled with no seasonings / sauce (grilling helps cook off as much fat as possible)
1/8 cup chopped walnuts
1 cup grilled peppers (green-red-yellow-orange)
1 cup separated egg-white - scrambled - NO BUTTER
1/4 cup white rice (boiled)

What has worked for my husband (he's lost over 60 lbs since January) is mostly from the book "The 4-Hour Body" by Tim Ferris. Basically he eats a lot of beans, dark leafy greens, lean protein (very little red meat, mostly chicken, fish, and using ground turkey) and vegetables. I believe it's called the Slow Carb diet. I think Ferris also says that eating 30 grams of protein within 30 minuets of waking up can really jump start your metabolism for the day.

I would recommend the book because you don't have to adopt everything to achieve results. Choose only what you think you can handle and then you can add and subtract as necessary.

When you get your dinner, 1/2 the plate should be veggies. The other 1/2 should be a split between lean protein and a healthy carb (like brown rice or whole wheat pasta). This seams to be the most recognized method....that being said, you have to experiment to see what works for you. Pay attention to energy levels and cravings. I'm on a mainly veggie, lots of protein and rarely carbs.

Lean Meat, Fish, Lean Pork, Chicken, lots of Bright Vegetables, small amount of fruit (apples, pears, canalope), dense whole wheat bread, whole wheat spagetti with veggies once a week, cheeses, nuts, lots of flavored water, a few pieces of dark chocolate, eggs and tomatoes as protein for breakfast, litte bit of diet granola, canola oil, olive oil, keep my carbs at around 100 grams a day. Find unique ways to cook the protein and bright vegetables. Drink more flavored water. Walk everyday. Sleep 7 hours a night. Enter everything I eat into myfitnesspal. Never let myself get hungry. Have little protein snacks between meals. Cheese or nuts or apple.

That´s pretty much what I eat. Good luck!

A few years ago I lost 110 pounds and I didn't think once about percentages of carbs or protein or fat. I could've gone a healthier route, but I tended to eat mostly whole foods anyway because they give you the most bang for your buck in terms of calorie allowance and how they make you feel in general. I set a calorie limit (as high as I could make it and still lose weight -- I never dropped below 1500 calories) and I just stuck to it. Sometimes I ate junk and sometimes I ate healthy stuff. Sometimes I had cheat days or cheat meals, and I still lost weight. I gained 80 pounds back when I was pregnant, though! Now I'm trying to do it again.

The point is -- you can eat what you want, in moderation, as long as you're eating fewer calories than you burn. Just don't listen to this 1200 calorie nonsense and think you HAVE to drop to that amount because it's the lowest allowed. I don't know why people think that's some kind of magic number for everyone.

50%protein
35%carbohydrates
15%fat

Or if you can afford it and are really extreme

65% protein
25%carboohydrates
10%far

Example meal:
8oz chicken breast (1 whole breast) - Grilled with no seasonings / sauce (grilling helps cook off as much fat as possible)
1/8 cup chopped walnuts
1 cup grilled peppers (green-red-yellow-orange)
1 cup separated egg-white - scrambled - NO BUTTER
1/4 cup white rice (boiled)

Where's your veggies?!

the one cup of grilled peppers?

I don't eat any magical food, I don't eat "clean", I don't eat half a plate of veggies, I don't eat only 10% of my calories as fat (I'm set to 30% in fact...yum). I don't avoid any foods in particular although I generally CHOOSE not to eat certain things that are less nutritionally dense calories because I don't like taking a multivitamin.

I also avoid most hyper processed food because I was raised not eating that stuff and most of it tastes bad to me (I can taste the preservatives and corn syrup and I dislike the taste of both).

But yesterday I had a double double, some fries, and some of my boyfriend's milkshake, and I lost 2 lbs this week (way more than I should have actually). Oh and I eat LOTS of food compared to a lot of people on here - some people are eating 1200-1400 calories a day, I eat like 1800-1900.


But here's the secret:

THE BEST DIET IS THE DIET YOU WILL STICK WITH!
If you don't think you can do low-carb or "Clean" or "vegan" or "low fat" forever, either plan to transition off it in 2 months (or whatever) or don't bother because when you inevitably fall off the bandwagon you will just get depressed and stop dieting.

heck - my boyfriend is losing weight by eating EXACTLY the same stuff he did before, but cutting out 2 cokes a day. That's it. That's 300 empty calories a day that he no longer drinks and boom - weight loss. He substitutes water or diet. How easy is that?

THE BEST DIET IS THE DIET YOU WILL STICK WITH!
If you don't think you can do low-carb or "Clean" or "vegan" or "low fat" forever, either plan to transition off it in 2 months (or whatever) or don't bother because when you inevitably fall off the bandwagon you will just get depressed and stop dieting.


THIS!
I have lost 35 and still have alot more to go. Nothing is truly off limits. Take it one day at a time. Slow and steady wins the race. All those typical cliches. I have sent you a friend request if you want some company along the way. Best wishes and welcome.

What has worked for me is clean eating, planning meals in advance, choosing nutrient dense over less nutritional options, inputting my foods daily and striving at 1200 calories a day.

After that is done, then I ACCEPT this is a long journey with no instant results.

Good luck!

I think macro-nutrient ratios are the wrong way to look at this honestly. There are plenty of examples of societies, in modern day and in the past, the subsist on a wide variety of ratios from very low carb/high fat to very high carb/low fat. Don't know that I'd recommend that high of protein as most literature I've read suggests that rabbit starvation presents as your ratio gets about 40%. I've witnessed this myself at around 35% and my wife at a lower level. Everybody is different though but I would be cautious.

Given that, I'd agree with most here saying that the diet that works is one you stick with. One caveat for that is I think you need to stick with it for life. Sure you can indulge from time to time but for the most part you should eat pretty clean and the weight will come off naturally regardless of what ratios you are using. Lower-carb tends to work slightly better in the beginning if you have any metabolic issues (restoring insulin and leptin sensitivity is important is you want to lose fat). When you reach an ideal body composition you can be more liberal.

Personally I try to stick to real, whole foods. Lots of lean meats, preferably pastured and grass fed, wild caught fish, lots of veggies, moderate amount of fruit, and seeds and nuts sparingly (like a quick snack or garnish). You'll notice the lack of 'health whole grains' b/c the only redeeming quality in them are the fortified vitamins and I get plenty in the foods above. I get plenty of carbohydrate from the veggies and fruit, and if I need more I stick to sweet potato, yam, taro or something along that line.

The above is my personal choice and what works for me (down 7% BF and 30lbs in 4 months). I eat plenty of great tasting food without counting calories (although i do from time to time just to see where I am at; usually around 2000) and exercise intensely for 60-90 minutes a week. I don't do long hours of cardio (can be counter productive) and most of my 'additional' exercise just comes from getting outside and having fun. You need to find what works for you so I would just clean up your eating a bit at a time and see what works best. For exercise I would recommend something like Mark Sisson's "Five Essential Movements". They are all bodyweight exercises so they are safe to perform but he offers progressive levels for each to provide a challenge.

Just something to consider and good luck.

A few years ago I lost 110 pounds and I didn't think once about percentages of carbs or protein or fat. I could've gone a healthier route, but I tended to eat mostly whole foods anyway because they give you the most bang for your buck in terms of calorie allowance and how they make you feel in general. I set a calorie limit (as high as I could make it and still lose weight -- I never dropped below 1500 calories) and I just stuck to it. Sometimes I ate junk and sometimes I ate healthy stuff. Sometimes I had cheat days or cheat meals, and I still lost weight. I gained 80 pounds back when I was pregnant, though! Now I'm trying to do it again.

The point is -- you can eat what you want, in moderation, as long as you're eating fewer calories than you burn. Just don't listen to this 1200 calorie nonsense and think you HAVE to drop to that amount because it's the lowest allowed. I don't know why people think that's some kind of magic number for everyone.

this. Except don't get pregnant.

Haha! Indeed. I'd been trying to conceive for like eight years, though, so I was happy even with the weight gain! It's funny -- I couldn't get pregnant for so long, and as soon as I hit my goal weight I got knocked up without trying! I was in a size 8 for about five minutes.

eat in moderation, treat yourself sometimes, and DONT under eat and OVER exercise..good luck

^^^ this ^^^
Caloric Defecit ....
Lost 72 lb this year (goal = 100).... what worked for me...
- when ill, carefully watch what you eat and rest heaps. your body is healing. I joined MFP when I couldn't exercise due to flu.
- when well and able, try to consume (ie eat) AND use (ie exercise, or day-today work if 'on your toes') ABOVE your resting calorie rate (eg 1500 a day for me if I do nothing except eat and sleep, etc.) --- MFP is perfect for tracking this.
- I stopped drinking sugar rich Cola's and stopped adding sugar to sweeten breakfasts and coffee / tea
- 8 cups / glasses water per day, more if sweating or diarrhea.
- dont obsess, it is slow going

As I said, this worked for me. 8 months on and 2/3rds the way through I am refining things such as specific exercises and nutritional requirements. If, like me, you go cold turkey on something, your body will react - keep this in check (eg headaches from withdrawals, etc.).

Cheering you on as you go. Feel free to send a friend request.

^^^^ this is great ^^^^

you have to find an enjoyable and sustainable solution. Loosing 100 lbs is an endurance race and you will have to have fun doing it. You need to have NSVs (non-scale victories). At times you will stop loosing weight, due to your metabolism, muscle gain and other factors. So set yourself goals that are not just weight related.

Food treats can best be accommodated by doing a cardio-vascular burn. If I have a party or event coming up I do a big burn that morning. Cycling will burn the most calories fastest and you will have less injuries than walking or running. Rowing is really good too as it builds up your core strength and is good for body tone. I would recommend www.dailymile.com (my user name is David F.) as a way to track your progress for most sports.

Keep your focus on the daily goal of staying under the calorie goal that MFP sets... If you do this you WILL loose fat from your body. Make one change at a time, master that one and then move on to the next.

This is an exciting time for you, your first step ... enjoy the journey :-)