starting up

[mostwantedbabyfather]

Im in the process of losing weight through dieting ,cardio and lifting weights. I started two weeks and have since lost 11 pounds but this past weekend i decided to give myself a cheat day and try to limit my intaske but instead ended with a serious binge session. My question is ; what kind of healthy foods can i eat to stop these craving . Any advise would be appreciated. By the way im 5 8 199pds and am trying to get to a healty 165with 27 % body fat. I need alot of work.

 

[KontrollerX]

Starvation diets never work for long bro.

You need a higher calorie intake just make sure the calories are clean calories mostly ie baked chicken,turkey,fish what have you and fresh fruits and vegetables.

Avoid processed foods wherever possible.

Do an hour of cardio a day. It doesn't have to be 7 days a week either 5 or 6 can give you good results.

Specifically if you want to lessen hunger pangs and they are still there after upping your calorie amount make sure you are drinking enough water and maybe try eating some apples. They take a while longer to digest than most foods and are a good hunger surpressant.

I say drink a lot of water because the mechanism that tells us we are hungry is close to the one that tells us we are thirsty and often times our bodies can get confused and think we are hungry when we are actually really thirsty.

So make sure before having that extra snack to have a glass of water and wait 10 minutes. If you are no longer hungry after drinking it then it means you were simply thirsty.

Also look at this as a lifestyle change not a diet. You have to eat in a way that you can live with for life. Of course on a diet to lose fat you still can't eat as much as you normally would want to but I mean you have to try and portion some of the junk foods and other things in your diet that you crave to have for psychological reasons so you can live with the diet and not quit it eventually and binge binge binge and feel bad about gaining all your weight back after so much hard work to lose it.

So basically along with eating healthy foods put some of your junk food in your diet in portion controlled amounts.

You can eat some junk food and still create a calorie deficit and in this way you won't feel too deprived and stop your progress.

 

[Fuglydude]

Kontroller had many excellent points in his post.

I'm not a big fan of appetite control. If you have a tough time resisting junk food, and this is something I have a serious problem...just DON'T bring it home!

Also consuming unrefined foods high in high quality protein and healthy fats will help to curb your appetite, as will eating high fiber and drinking lotsa water. Personally I love fruit, so I binge on fruit rather than other bad stuff.

Fruit can be bad because some fruit has a high GI, but I figure if my activity level is high enough i'll burn it off in the end anyways.

 

[int3l]

i still feel the urge to bite into some juicy piece of meaty pizza flesh soooo often it's not funny. Like my teeth itch for the feeling of that initial bite, the warmth, the flavour, the meat! argh! pizza!!!!

but no...that'd be bad... thus i must eat steak =___= soo over steak, it's hard to chew and doesnt taste nearly as good..but steak is on the menu.,..for the rest of my life

 

[BluEyes]

Pizza's an okay cheat food, as long as your body agrees with the ingredients(wheat, milk).

 

[mostwantedbabyfather]

Thanks all for your suggestions. After class today im going to get some fruit ,deli turkey slices and chicken breast. oh and some veggies and again thanks for all the input.

 

[Throttle]

fyi--nearly all deli meats (turkey, salami, etc) contain nitrates and/or nitrites as primary preservatives, and you should consider eliminating these from your diet if possible. plus you eat them on bread...lots of carbs, even in 'wheat' breads.

while losing bodyfat, look into the glycemic load of various fruits -- you'll want to pick ones that score low.

 

[Warboss Alex]

fyi--nearly all deli meats (turkey, salami, etc) contain nitrates and/or nitrites as primary preservatives

what, I have to give up bacon??? :nono:

 

[Throttle]

have to?...no. i sure as hell haven't. it's my one remaining nitrate/nitrite filled vice. antioxidants are supposed to reduce the cancer risk but of course there's damn near zero clinical evidence one way or the other.

but i only eat fresh, preservative free ground pork (aka sausage) and deli meats (sliced turkey, etc.)

there's 'nitrate free bacon' but it's not really bacon & doesn't taste the same...

 

[Warboss Alex]

we all have our vices

 

[Throttle]

Alex, downing a steak and then properly laying into a lady is not a vice, I don't care what anyone says.

 

[bud_2005]

fyi--nearly all deli meats (turkey, salami, etc) contain nitrates and/or nitrites as primary preservatives, and you should consider eliminating these from your diet if possible. plus you eat them on bread...lots of carbs, even in 'wheat' breads.

QUOTE]

What? When I pack a lunch for work I pretty much always have a sandwich with deli meat(roast beef, ham, or turkey) with mustard just because its cheap, easy, tastes good, and I thought healthy. Plus I don't have any other ideas for lunch.

 

[bud_2005]

fyi--nearly all deli meats (turkey, salami, etc) contain nitrates and/or nitrites as primary preservatives, and you should consider eliminating these from your diet if possible. plus you eat them on bread...lots of carbs, even in 'wheat' breads.

while losing bodyfat, look into the glycemic load of various fruits -- you'll want to pick ones that score low.

What? When I pack a lunch for work I pretty much always have a sandwich with deli meat(roast beef, ham, or turkey) with mustard just because its cheap, easy, tastes good, and I thought healthy. Plus I don't have any other ideas for lunch.

 

[BluEyes]

dude, i did the same thing for awhile.

Heres what i do now:

Cook up a good sized grilling steak(ribeye is too dear ), and a good sized salmon fillet every night, wrap them in tinfoil and refrigerate, then in the morning, make a couple dynamite little meals with them.

All you need is tupperware.

The hard part is not scarfing them down right after making them at night

 

[Throttle]

well there are deli meats w/o these preservatives but you have to look harder. many deli meats also contain bha/bht, which is a suspicious preservative, too.

i like blu's suggestion(s).

 

[mostwantedbabyfather]

Thnks for all the info fellas. I have lost 7 pounds since i posted this but today i ate some mac and cheese other than that ive been eating healthier. I also gave up drinking beers and decided not to go to any pubs until i reach my first goal.

 

[mintxx]

good god you weigh the same as me and i'm 6'4.. does this mean i need to eat mac and cheese to reach my goal of 250