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i am on a diet cuz im a fat guy

is this mealplan ok?

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hello, i am on day 10 of my whole 30. i am 30 years old and before i started, i was around 185 pounds. my primary goal for this diet is to lose weight, about 10-20 pounds would be nice :).

 

anyways, on an average day during my diet, this is how i've been eating, i want to know if this is ideal for losing weight or not? i also walk 3 miles every day.

 

breakfast - 3 white potatoes pan-fried in extra virgin olive oil, with 2 large eggs. this keeps me full most of the day

 

lunch - 1 or 2 avocados, 1 or 2 piece of fruit, and sometimes a few strips of turkey bacon

 

dinner - usually still full from breakfast and lunch and dont feel like i need anything.

 

i know i should probably have more vegetables, but other than that does it sound like an ok meal plan?

 

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Have you checked out the meal planning template? Try to follow that for each of your meals. When eggs are your only protein, a serving is as many whole eggs as you can hold in your hand, so likely more than two.

 

As you said, you should work on increasing vegetables -- have at least one cup of vegetables with each meal, and preferably 2-3 cups.

 

Your lunch has little to no protein, and again, no vegetables. Instead, have 1/2 to a whole avocado, 1-3 cups of vegetables, and a serving of protein about the size of your palm (that's length, width, and depth of your palm).

 

If you skip dinner, you're really not eating enough food for the day.

 

Try not to focus on losing weight. People who focus on the weight loss seem to have more trouble following the meal template, because it's been so ingrained that to lose weight we must restrict calories or fat grams or whatever. Follow the meal template and the program rules, and give it an honest try for 30 days and see what happens.

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thanks, i'll take that advice. the only thing i should say though is besides walking 3 miles, i dont leave the house to go to work or anything right now. so i just sit around most of the day, which is why i think i am not hungry at dinner. if i was hungry i would definitely eat though, because counting calories didn't work for me in the past.

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Hi There,

 

Wow.   You seriously should be eating more.  I eat way more than you, and I am also less active (recovering from injury).  Just to give you an idea on what a proper meals look like (despite a general lack of activity other than a 5km walk a few times a week)

 

Meal 1 - 1/2 lb of ground meat - this morning it was 2 large chicken sausages, smallish fist sized portion of Japanese sweet potato, handfuls of spinach and arugula, dollop of mayo.

 

Meal 2 - 2 beef patties (around 170g of beef), 2 cups of mixed veg - zucchini, peppers, broccoli, and cauliflower, mayo and siracha.  Berries

 

Meal 3 - I will be grilling a 11oz NY strip (don't know if I will eat all of it) 2 cups of squash that was roasted in bacon fat.

 

Activity - 20 min dog walk.

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I'm sorry... you're a 30 year old male and your daily intake of food is 3 potatoes, 2 eggs, an avocado, a piece of fruit and 'sometimes' two strips of turkey bacon?

 

The answer to your question is yes, continuing to eat like that, on such high calorie restriction will definitely help you lose weight.. in the short term... if you can keep it up for any length of time.

In the long run it will screw up your hormones, do serious damage to your body and you'll eventually (promise!) gain any lost weight back and then some.

 

Please try reading the book It Starts With Food or The Whole 30.  If you can't get the book, check out the links on this site and read/research as much as you can.  What you're doing is a set up for failure, not success.  Eat great quantities of good, whole, nutrient dense food and really listen to your body... there's no way it's not screaming for more nutrients... my guess is that your disordered relationship with food (calorie counting) has also fabricated some sort of filter to shut down your ability to hear your body's request for food.... lets work at turning that back on again!

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i dont have any money to buy the book. i'll try to eat more vegetables. one thing i can say is that i have way more olive oil than the template reccomends, i literally just pour it all over the potatoes. and then later on in the day i'll have an apple covered with coconut oil. that might be what keeps me feeling full most of the day

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i just want to make it clear that i DONT count calories. i used to do that last year, and then i just gave up on it because it didnt work. i started just eating until i was full, but it was alot of unhealthy stuff, like pizza and nachos. plus way too much coffee with milk and sugar, so i gained about 20 pounds. now on this diet i still eat until i am full, but it's all things that are approved, and i've been staying full throughout the day almost effortlessly and not having ANY cravings for junk food. i just wanted to make sure i wasnt doing anything completely wrong. 

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i just want to make it clear that i DONT count calories. i used to do that last year, and then i just gave up on it because it didnt work. i started just eating until i was full, but it was alot of unhealthy stuff, like pizza and nachos. plus way too much coffee with milk and sugar, so i gained about 20 pounds. now on this diet i still eat until i am full, but it's all things that are approved, and i've been staying full throughout the day almost effortlessly and not having ANY cravings for junk food. i just wanted to make sure i wasnt doing anything completely wrong. 

 

You are not off plan per se - you just need to eat more..... :)  Add a protein to your meal 2, and eat a meal 3.  If you are finding that your meals are carrying you for way longer than 4 to 5 hours maybe cut back on the fat portion a little.  So instead of a whole avocado - eat half of one.

 

You are in the right general direction - Go for you on not tracking calories.  just fill yourself with nutrient dense foods.

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There is plenty of info here on the site -- food lists, the meal template, various other things. I get you don't have a lot of money, but there are plenty of threads about doing whole 30 on the cheap. If you can afford apples, I would trade that fruit for some other veg. Up your eggs, add in a protein. You don't need to buy chicken pieces, per se, get a whole chicken, roast it over various root veg -- white potatoes, carrots, parsnips -- mushrooms, green beans, brussel sprouts. Pull the meat off the bones and put the bones in a pot or crock pot with some onion, carrot, celery, garlic and peppercorns. Cover with enough water to keep the bones submerged, and add a glug or 2 of apple cider vinegar to leach the minerals out. Cook up to 24 hours and as long as 48, making sure you have the bones under the liquid. Decant and discard the solids. Then you can use the broth to cook with or to drink, adding salt to taste when you use it. That is not that much $$. There are ways to do it. 

 

I want everyone to succeed  :D

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thank you! i am currently out of a job, and am unable to look for one until mid-july because of a trip to the midwest i promised i'd make to see my family. i have about 250 dollars in the bank that i need to last me until then, which is fine. i'm very good about spending money, a weeks worth of groceries usually only costs me about 25-30 dollars. i found this recipe for stuffed bell peppers that looks delicious, i think i can make one of these as an extra meal

http://paleogrubs.com/stuffed-bell-peppers-recipe

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my wallet is on a diet called the whole 30 dollars hahaha

I lurve a sense of humor but do you really think you're a fat guy?  10-20 lbs doesn't sound like you're fat at all.  I know what fat really is and it's hard as hell to take off.   You're alright and I hope your finances improve so you can get some good grub very soon.   Have a safe trip when you go visit your folkaronies. 

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Ahhh ok-- 25-30 a week -- that can be doable! I would absolutely suggest the chicken -- and don't worry that much about having to buy conventional meats right now since you don't have a job. I would look at frozen veggies instead of fresh. Frozen spinach, single veggies and mixes-- just make sure no corn or shelled peas or lima beans-- california mix is pretty popular at my house. Our local store often puts the big 1lb bags of frozen veggies on sale 10 bags for $10 bucks. I have also been known to grab the meat that is marked down, especially if I am going to cook it that night. Pork and beef mainly, never chicken though-- at least for me. What about canned sardines or tuna or salmon? You can find some national brands with out soy, and I have found that water packed sardines can be under a dollar a can, soy free and I can flavor it up myself with mustard and evoo. I make tuna cakes and sardine cakes too. 

 

I was a single mom for about 9 years, and I had pay periods where it was $25 or less a week for food. Stir fry was my best friend, and I would do exactly what I said above. Lots of coleslaw too, since green cabbage can be a good price. Soups, stew, chili can be a life saver. Make chili and have it over baked potatoes-- so good. So is lots of sauteed (frozen) veg on said baked potato too, with some meat on the side. You can grab a bag of frozen stir fry mix, a pound or so of chicken, beef or pork, garlic, some fresh ginger and some onion (have been know to use frozen onion!) and turn it into a stir fry. Leftovers? Heat up and have a couple fried eggs on top, or add broth and make a soup and have a poached egg or two in that.  

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to meadowlily: i made this screen name as just part of my sense of humor. i know i'm not obese or anything, but i'm definitely fatter than i want to be. but about 10 years ago i was 230 pounds and i lost 100 pounds, i went from 230 to 130. i did it in a very unhealthy way though which was a combination of the atkins diet and being too stressed to eat due to alot of things in my life going on at the time.

 

and thank you spin spin, i will consider frozen vegis. there is also a little farm out here i go to every week to buy my fruit and avocados, they have great prices, i will check out their vegetable selection too.

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Understood and greatly appreciated.  Thank you for laying it on the line.   For 10 years, you've been sticking the landing.  That's an accomplishment!   Maybe you'll share how you've managed to do that.  Not everyone can do it.   I admire that. 

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thanks, well at the time the atkins diet was very popular, so i started doing that. i also was working a job where i had to run up and down stairs all day, and there was alot of stress in my life going on at the time, one of my close friends had just died, my dad was in the hospital, and there was a girl and best friend who betrayed me... so i barely had an appatite, and when i did feel hungry i just ate low carb stuff like pastrami, and the rest of the time i was going up and down stairs all day... so thats how i lost it, but it was SO unhealthy, my skin had more acne than ever before and i was extremely depressed ..... since then ive gained some weight, but i still was eating fairly healthy... turkey sandwiches, fruits, vegetables, almost never eating any fast food... i would eat pizza, but not every single day like i used to. over the years ive gained a little and lost a little. in 2009 i had a job at a grocery store which was very physically demanding, so i lost about 30-40 pounds just from exercise and felt very healthy. i managed to keep it off for a long time, but now im back to 185-190 again, so i want to get back down to my 2009 weight.

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Doing Whole30 on that tight a budget may be tough to do.  There are a few things I can think of.  Buy vegetables that are in season.  Find a place that has a scratch-and-dent bin and buy what's in it.  Check the mark-down section in the meats department.  Buy frozen vegetables.  Buy in bulk if you can.  You do avoid junk food, which will help the budget a lot.

 

If you find that you just cannot afford to buy enough food to eat well in the Whole30 way, then I would suggest bending it enough to add legumes.  They are clearly a lower-quality protein, and, in your case, they are also a FAR less expensive protein.  And all in all, far from the worst choice you could make.  

 

ThyPeace, thinks $25-30 a week is a really tough amount to have to do a Whole30 in many parts of the country.

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I truly am sorry you read it that way.  And since this is your thread, I'm going to go back and edit my comments to remove them.  I will leave the suggestions on how to eat inexpensively and Whole30 compliant, and leave it at that.

 

ThyPeace, did not intend to offend.

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