File :-(, x, )
Wheat Thin !wqeQ6aYGs.
I've been trying to lose weight for a while now. Well, I know how to, I know what to do, whats bad for me and so on, but I can't quit eating bad food. So, I come to you with a somewhat large request.

Is there anyway someone could form me a strict week-long meal plan, that I could repeat week after week? I have -no- problem with eating the same thing repeatedly. I just want something that would be healthy. Preferably around 2000 calories.

I know this is a lot to ask, if you guys would rather not do it, please just tell me instead of yelling at me or anything.

I won't eat anything but what is on the menu, unless perhaps someone thinks I should have a cheat day or something.

Thanks ahead of time to whomever helps.
>> Kobun !!JRdtBO2Ojun
Why restrict yourself to a "menu" someone makes for you? And what kind of diet would you want anyway? Low carb or something? Besides, it's not hard to make good choices when you go out and eat... Even when it's McDonald's... At least they have a salad.
>> Anonymous
Although it isn't what you asked for, the best thing you can do for yourself is to go grocery shopping, especially if you spend a lot of time at home.

Control and prepare your meals yourself, and take them with you where need be.

Anyway, the real problem with what you asked - we don't know what kind of food you like.
>> Wheat Thin !wqeQ6aYGs.
>>205121
Really, I like any sort of food. Chicken, Meat, Salads, anything.

I still live at home, so I don't have complete control over my groceries.

>>205119
Well, I -know- what good choices are, but I do think I'm actually addicted to food. If I had a menu I could keep myself to it for a number of weeks until I could break my habit.
>> Anonymous
     File :-(, x)
breakfast: 2 egg whites 1 whole egg, piece of whole grain bread with some sort of sugar free jelly

lunch: some variation of fish,beef,pork,tuna,steak,chicken,turkey (lean of course) + a green or two, possibly some lettuce or carrots, vegetable ect.

dinner: same as lunch but try something different ie: not 2 filet mignons in one day or 2 turkey burgers in 1 day

within in a few months it will begin to become pretty bland and you will not enjoy it so you must mix it up abit, and even then it doesnt have to be bland

just eat healthy, and remember a cheat meal a week is almost a must, because if you dont you will eventually splurge and binge on something.

most people think they have the willpower to not cheat and they arent fatty emotional binge eaters so they can be strict, bad idea, we are human and we fuck UP, so eat yourself 20 good meals a week and 1 bad one, just dont eat 3-4k calories in that one meal


also your in between snacks and meals, eat fat free cottage cheese, yogurt, fruits (though not too much), moar vegetables, some turkey or ham slices, possibly a peanut butter sammich

also water, only water and milk

not gonna make you an exact day by day meal plan but thats pretty much it right there, just remember to eat every 3-4 hours so plan your smaller meals inbetween your bigger ones
>> Kobun !!JRdtBO2Ojun
>>205148
Well, if you want to lose weight, you're gonna have to work out a SHITLOAD if you want to keep it in a 2000 calorie range... Then again, it depends on the person. If you're a really big guy, then that's understandable. You can check online what your daily calorie intake should be and work around that first. 'Cuz let me tell you, 2000 is a lot of food... Unless of course, you go to Chilli's and order 4 Moltens. Mmmm, Moltens...
>> Wheat Thin !wqeQ6aYGs.
>>205160
I weigh 256 lbs at 5' 10". I'm a decently big guy. But I have no problem working out, actually, I find it fun. Once I get back home (on a week vacation at the moment) I'm going to resume my running every other day and lifting weights on the days I don't run.

>>205157
Thank you sir, I'll take what you said in.
>> Anonymous
>>205157
Why dis you say not too much fruit?
>> Anonymous
>>205178

sugar
>> Anonymous
>>205178

1 banana a day is ok, one apple a day is ok, some blueberries a day is ok, raspberries & strawberries and all that

but dont have 4-5 of those in the same day

too much suga

personally i only have one piece of fruit a day, but idk that's just me
>> Anonymous
>>205187
oh.
>> Anonymous
A: Proteins:

* Egg Whites
* Chicken
* Turkey
* Beef
* Pork
* Tuna / Salmon / Seafood
* Tofu
* Whey protein powder
* Casein protein powder
* Essentially most any other source of protein

Complex Carbohydrates:

* Oats (ALL KINDS), oat bran, oat bran cereal (I.E. CHEERIOS)
* Potatoes (ALL KINDS)
* Rice (ALL KINDS)
* Pasta (ALL KINDS)
* Bread (ALL KINDS EXCEPT WHITE BREAD)
* Beans (ALL KINDS)

Veggies:

* Green Leafy Lettuce (ALL KINDS)
* Broccoli
* Asparagus
* Green Beans
* Spinach
* Bell Peppers
* Brussels Sprouts
* Cauliflower
* Celery
* Cucumber
* Green or Red Pepper
* Onions
* Garlic
* Tomatoes
* Zucchini

Fruits:

* Bananas
* Apples
* Grapefruit
* Strawberries, blueberries, raspberries
* Lemons/Limes

Fats: DO NOT FEAR FAT!

* Egg Yolks (EAT YOUR YOLKS! DIETARY CHOLESTEROL IS GOOD FOR YOU!)
* Nuts (ALL KINDS)
* Peanut/Almond butter
* Avocados
* Fatty Fish
* Fish oil
* Olive oil

Dairy:

* Milk (ALL KINDS)
* Cottage Cheese (LOW-FAT or FAT FREE)
* Yogurt (LOW-FAT or FAT FREE)
>> Anonymous
>>205198
cant go wrong with anything on the list there
>> Anonymous
sugar from fruit is a lot better than processed sugar - that's the shit you need to stay away from

not dried fruit, get fresh
>> Anonymous
>>205198
You my friend, are awesome.
>> Anonymous
Would something like an apple before a workout be really helpful because of the sugar.
>> Anonymous
Question. Is it possible to find low sodium low-fat cottage cheese? All the stuff I can find is always sitting close to 400mg per serving.
>> Anonymous
>>205360
Look harder. It's there
>> Anonymous
>>205267
An apple a half hour before is not a bad idea. Black coffee in moderation also helps me.
>> Anonymous
>>205250

PROTIP: It all turns into the same glucose. Glucose is the only sugar your body can use as fuel, it converts ALL CARBS into glucose to fuel your organs. A chocolate bar and an orange both turn into glucose after digestion. The only difference is how long your body takes to break down and process these carbs, which is like the difference between a cookie and a bowl of whole grain oatmeal.

Also, eating a candy or something does not mean it is immediately stored as fat, that's such a bogus myth. If your body needs the energy, it will be used. The only way this is going to happen is if you're sitting down doing absolutely nothing and not engaging your brain very much (IE, watching stupid cartoons or something). If you were sitting down and studying hard, you'd put that energy to proper use right away.

You can eat 1,500 calories a day of cookies and you'd be in enough of a calorie deficit to still require your body to use stored fat as energy. Now, if you ate them ALL AT ONCE, it would work out a lot differently, because your body didn't need that many calories all at the same time, so it'll probably use like 400 or so for immediate energy and store the rest, this is why eating smaller meals more often is a better diet plan.

Your body is pretty similar to a car that requires high octane fuel. It can run on 87, but it's more efficient on higher grade fuel, and if you fill it up and keep driving, it uses that fuel instead of letting it sit there.
>> Anonymous
>>205365
All very true. The advantage of an apple vs a candy bar though is in it's serving size. You can eat a bunch of apples and feel more full then a single candy bar and feel hungry right after because of the insulin spike.
>> Anonymous
>>205365

thank you for this info. we need more posters like this.
>> Anonymous
I'll try my best to help you out. Let me know if you want any more information then this and I'll continue.

Here's a basic meal plan. For 2000 calories:

Breakfast:
-2 Eggs (140 calories)
-2/3 cup oatmeal (260 calories)
-1 Apple or banana (50 calories)
-1/2 cup 1% milk (50 calories)
Total: 500 Calories approx.

2) Snack
-2 Slices of whole wheat bread (200 Calories)
-3 Slices of chicken/turkey (50 Calories)
-Veggies of your choice
Total: 250 calories


3) Lunch
-1 Sweet potato (100 calories)
-1 Tbsp. Natural peanut butter(100 Calories)
-4 oz. Chicken breast (150 calories)
Total: 350 Calories

4)Snack
-Handful of trail mix (200 calories)
-1 small fruit (50 calories)
Total: 250 calories

5) Dinner
-1 Salmon steak (300 calories)
-Veggies of your choice
-1/2 cup rice(250 calories)

6) Snack
-1/2 cup cottage cheese (100 calories)
-Veggie

Feel free to mix it up, enjoy. Let me know if you want more info.
Total: 600 calories
>> Anonymous
>>205396

Sorry, messed up.
Dinner's total was 600 calories
Snack 6)'s total was 100 calories.

Total for the day was 2000.
>> Anonymous
>>205372
Ah positive reinforcement. So rare on 4chan.
>> Loser
>>205104
Wheat Thins, I remember you from your first post; going to Walmart to get something which I can't remember.

Anyway, don't worry too much about what you eat. Just count calories. If you have something bad, that just means you'll only be allowed less later on in that day. But obviously, don't eat fats or skin off the meat, etc. Fries are okay maybe once a week if at all. No soda. No juice. If you have to think about whether you can eat it or not, you can't eat it.
>> Anonymous
>>205396
Also, have a treat once in a while.
Example: If you want a cookie, have a cookie. If you have one, simply don't have a 6th snack.
>> Wheat Thin !wqeQ6aYGs.
>>205407
What about Jones Sugar Free Soda? 0 calories, no sugar, and no High Fructose Corn Syrup.


>>205396
That's great, thanks. And sure, more info never hurt anyone!
>> Anonymous
>>205427
Artificial sweeteners are a hot topic...no one's really sure if they cause cancer or not. My advice would be to stay away from them and learn to enjoy the taste of skim milk.
>> Anonymous
>>205431
Something I did was buy Gatorade powder, but used only half the recommended amount per serving. At least you're not drinking plain old water.
>> Loser
>>205427
Okay sure, but by dropping soda altogether, you'll lose your desire to drink sweet shit.
>> Wheat Thin !wqeQ6aYGs.
Oh, and like, if I were to eat a can of Ravioli, 99% reduced fat for lunch, and just that, would that not hurt if I kept the same calorie limit?
>> Anonymous
>>205438
It's not a big deal once in a while. Just check the nutrition facts to make sure you're not taking in half your rda of sodium in one small can.
>> Anonymous
>>205427

Treats with 0 calories(no-sugar) are much better than the ones full of sugar.

Vegetables are important to a healthy diet, of course.
Try to stay away from processed foods, especially:
-Fast food
-White death: White breads/white sugar/white flour

Well hope it helps.
>> Anonymous
>>205438

As long as it does not make you exceed your optimal amount of daily calories you have no problem.

Keep asking away, no worries.
>> Wheat Thin !wqeQ6aYGs.
>>205444
Alright, will do.

Thanks alot guys. You know, part of my weight-loss plan should involve me visiting /fit/ every single day. A lot of good inspiration comes from this site.
>> Loser
If you don't already use it, use thedailyplate.com to keep track of your calories and food intake.

It's been a month and I've lost 8 lbs. so far. I hardly even exercise. I mean I used to, but it just got out of routine when I had school finals/grad/etc. So yah, lost 8 lbs this month just by counting calories.

BTW, will my body adjust to the lower calorie intake? Meaning, after a while, will my body stop losing weight even though I'm creating such a caloric deficit?
>> Wheat Thin !wqeQ6aYGs.
>>205470
I can answer that question. Eventually the amount of calories that sustain would sustain your weight will lower, and you'll have to increase your deficit if you want to keep losing.
>> Loser
>>205478
I know that part, but I mean, even if I create this caloric deficit in the future, my body won't completely adjust right? Meaning I can do this type of weight loss method consistently as long as I can eat the recommended amount?
>> Wheat Thin !wqeQ6aYGs.
>>205485
As long as you have a calorie deficit I don't think there is any reason you'd ever stop losing weight.
>> Anonymous
>>205489
You will eventually hit a wall and have to mix things up (eat more for a day then back to normal, alternate a bit for instance) because your body will get used to the reduced number of calories, trust me I had that happen not too long ago.
>> Anonymous
>>205497
Right. That's why having a cheat day every week or so really helps.
>> Anonymous
>>205489

It depends on your metabolism and how much exercise you're doing. If you diet and don't do much else, your metabolism will slow down to match the calorie deficit. Granted, you're right, you will never completely STOP losing weight because of the calorie deficit, it may just start coming off slower.
>> Anonymous
>>205503

yes. 20 minutues of cardio 3 times a week will help.
>> Anonymous
I'm off to bed, GOODNIGHT ANONS.
:D