Healthier Eating Plan

Timken

Timken

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The time has come when you finally reach the top of the hill, life is good and it starts to show.

I have spent a considerable amount of time researching certain eating plans (please read as eating plans, not diet) for healther living, have come up with something I would like to follow for a considerable amount of time.

From my research, I have noticed that there are 3 things of importance. Calories, Carbohydrates and Protein.

My weight is 110, I am 1.85 meters tall and have a low-moderate exercise plan (walking to car and back, lol) and am 28 years of age.

According to Prevention Site, my correct calories to maintain weight should be 2900 with 2400 or so to initiate weight loss.

Calorie Counter

Also accordingly Daily Recommended Carb intake is around 250. (this took a while to find, and a lot of different people have different opinions) To loose weight you cut carbs which are sugars. I am thinking of 100g Carbs is sufficient.

And protein is calculated at 0.8 x weight, meaning I need 88g of Protein a day.

So in summary I am looking for a eating plan with:
1. 2000 Calories
2. 100g Carbs
3. 88g of Protein.

I have come up with a plan as follows:

Breakfast
egg (boiled)
bacon (steamed)

Snack
2 slice bread
2 deviled eggs
2 naartjies
nuts (30g)

Lunch
Salad
1/2 chicken breast
1 tomatoe
1/2 onion
1/8 cucumber
1/4 green pepper
lettuce

Snack
1/2 avocado
apple
cheese

Dinner
chicken breast
salad

(The plan is to substitute chicken breasts at dinner for other meats, as well as chicken in salad for tuna every 2nd or 3rd day)

This plan gives me the correct values I am looking for in carb and protein intake, however it only comes in at 1000 calories a day (I think).

Since I am a noob at this, could somebody look over my numbers, and give constructive advice and tips before I do harm to myself following a malnutrition eating plan? And also how to effectively increase Calorie intake without increasing the Carb intake?
 
Veggies hardly contain calories so eating them won't do you any harm, bacon is quite fattening, and are you sure you not going to be starving, thats not much food for a 110 kg man??

Also chicken and salad for two meals a day is going to become a bit boring. And 3 eggs a day is one way to get protein, but thats 21 eggs a week... WOW!

I think you need to get a bit more variety, but this is just a personal opinion and in no way proffesional...

Good luck!
 
Thank you for the reply.

I am looking to mix the plan up a little later on (like next week).

But knowing from experience, if I dont plan a menu for myself, I tend to loose interest, and this way at least I know what to expect tomorrow.

I will be including some soups and a substitute for the salads midday lunch, but for now max cut, would like to cut weight to 100kg and maintain it there.
 
RustyPrincess said:
Veggies hardly contain calories so eating them won't do you any harm, bacon is quite fattening, and are you sure you not going to be starving, thats not much food for a 110 kg man??
Click to expand...

Soz misread the reply.

I am looking to increase my calorie count without increasing carb intake. As on the subject of fat. ATM I am a believer that it dont matter how much fat u take in, as long as u stick within the protein/carb/calorie numbers. Eating lotsa fat will go over the limit I have prepared for myself. Some websites suggest getting some energy/carbs etc from fat, so u cant really cut it all out.

Here is a breakdown of 2 slices of bacon.

bacon

Also I am big boned, so 110kg doesnt really mean I am as big as many people think, many of my friends guess my weight to be between 85-90kg.
 
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Well hey, try it for a well, if you get hungry and feel awful, then its not working and its time to revise, if you lose weight and feel amazing then you spot on the money. Could you eat beans, lentils etc on your plan? I'm not too sure on the carb content, but they keep you fuller.

Also look at adding low GI foods, that way you will ensure you not constantly hungry.

As for bacon, I just know that on my eating plan (weight watchers) its like 2 or 3 points a slice, which really cuts into the rest of the food available for the day.

As I said, this is all from my limited knowledge of what works for me, and everyone is different, so enjoy, and those 10kgs should be gone soon :D
 
Look at the link in my signature, it explains how all this works... you are forgetting to add fats, 1g carbs = 4 Kcal, 1 gram protein = 4Kcal, 1g fat = 9Kcal

RustyPrincess said:
Well hey, try it for a well, if you get hungry and feel awful, then its not working and its time to revise, if you lose weight and feel amazing then you spot on the money. Could you eat beans, lentils etc on your plan? I'm not too sure on the carb content, but they keep you fuller.

Also look at adding low GI foods, that way you will ensure you not constantly hungry.

As for bacon, I just know that on my eating plan (weight watchers) its like 2 or 3 points a slice, which really cuts into the rest of the food available for the day.

As I said, this is all from my limited knowledge of what works for me, and everyone is different, so enjoy, and those 10kgs should be gone soon :D
Click to expand...

Lentils have loads of carbs in them
Serving Size: 100 g; Calories: 353, Total Fat: 1.1g, Carbs: 60.1g, Protein: 25.8g

Low GI foods takes longer to digest and be absorbed so you feel full longer.

2 strips of bacon has 9g fat (81Kcal) & 6g (24Kcal) protein. Fat digests faster than carbs though so eating the two strips is like eating 5 to 6 slices of Hi-GI white bread :sick: unless you are very active you will probably not use the energy and store it as fat in your body.

The OP would want to eat foods that has Low GI, quality carbs & low fat counts. This will allow the body to keep fuelling itself at a slow enough rate to not store all the calories in the fat reserves ;)
 
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Thanks a stack Chris_H

Your link has provided a host of information in lame man terms that I have read, but couldnt quite grasp.

Going to calculate my posted eating plan above to see what I am lacking, and what good will come out of it, will post my findings here tomorrow.
 
Ok, stuff it, I was bored at work

I have calculated all on a spreadsheet, linked below.

http://spreadsheets.google.com/pub?key=rj_xoI0Z2H7tDxJbHdt1v6w&output=html

It looks like I have a little too much fat, so I can cut the nuts, these take 25% of fat content.

I do fall fairly sharp on protein and carb intake.

What would you suggest to add, that will supplement the current setup I have?
 
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