I need help planning a health diet..(filled with fruits/veggies)?
Question:
Answer:
A couple of years ago I was looking for a way to lose weight. Instead, I stumbled onto a diet called Calorie Restriction With Optimum Nutrition (CR).
The reason for this diet is not weight loss, it is for health and living longer.
Getting on this diet was the best change I have ever made to my eating habits. I intend to do it for the rest of my life.
This diet causes all sorts of healthy results. There have been over 600 scientific papers published about what happens to animals and humans that go on this diet. No other diet can make that claim.
CR diet has only 2 rules:
1. Cut down your calories, a lot
2. Make sure you are getting 100% of your nutrition
Other than that, you can eat anything you like. Plenty of vegetarians follow it, but also people on lots of other types of diet.
The work in this diet is tracking all the nutrition.
Here is a wonderful website that tells you what nutrition each food has and also lets you search for foods that have a particular nutrition that you might be missing:
http://www.nutritiondata.com/
I am tracking my own diet and results with a personal website at
http://www.nbrhd.net/CR/CR.htm
I include links to some of the scientific papers I mentioned, blogs of others following the diet (here are 2 with lots of vegetarian recipes:
http://www.zenpawn.com/vegblog
http://croning.blogspot.com/ )
After I had been on this diet a few months, I noticed these results:
1. I dropped from 158 lbs to 130lbs (I limited weight loss to about 1 to 2 lbs per week by upping calories as needed - quick weight loss is not healthy). At 5'7" my BMI is 20.4 and my body fat is 12% to 14%.
2. My cholesterol, HDL, LDL, and triglycerides values all improved
3. My symptoms of Restless Leg Syndrome disappeared.
4. I am colder. My temperature in the morning is around 96.8 to 97.2oF.
5. My fingernails are stronger, don't break as much.
6. I never get canker sores when I am on the diet
7. I have learned a tremendous amount about nutrients and foods.
8. I eat a much wider variety of healthy food. This is a natural consequence of increasing nutrients while staying within the calories.
I continue to run, swim, walk briskly, and do morning calisthenics/weight lifting.
Best of luck on making yourself feel healthy all over. This diet really will do that.
You forgot to exclude carb and sugar.That's the culprit
I don't think that you're old, but as we get older, our metabolism decreases, and we just need fewer calories. The reason why people put on weight when they hit 40 is not because they just eat and eat, it's because they eat the same amount that they did when they were 20 and by that time, we have begun to lose muscle, and muscle uses a lot of energy.
What I do suggest is that you can continue eating what you do, but just a little bit less. Try to avoid processed foods... anything that comes out of a can is either loaded with sugar or with salt. Make sure to drink lots of water... Muscle has more water than fat, and if you're not in excellent shape, 8 glasses is not going to be enough... Most people would need at least 10 and 1 more for each 25 lbs they're overweight.
And I'm not sure, but a good way to know how many calories you should eat (in order to maintain body weight) take your ideal weight... multiply it by 10 then add 350 (that is if you're going to be doing very little exercise) but add 500 if you'll be exercising at least moderately, at least 3 times a week. (if I'm not mistaken, that should be it)
OHHH, and one more thing... It also won't hurt (well excluding your pocket) if you got a full physical to make sure that nothing is going on deep down inside that you're not aware of.
Hope that helps
read tips and articles on vegetarian diet programs and exercise on this site
You could try fruits for breakfast, a sandwich with veggies for lunch, and soup for dinner. You can mix it up too and when u get hungry just grab a small snack, like an apple or a snack bar. Stick with exercising and drink plenty of water. NO SODAS!! Soda makes u feel bloated so its not that smart to drink it while on a diet. Hope you succeed! God Bless!
More Questions & Answers...