What would you add or take away from this diet to hit 15% body fat, if you arnt looking to build muscle
26-30, M
This page is a permanent link to the reply below and its nested replies. See all post replies »
SnailTeeth · 36-40
I would cut out oats, protein bars/shakes, and rice. Replace those with more protein (IE. fresh beef, chicken, pork, nothing processed, canned; if it doesn't rot after a week of refrigeration, don't eat it) and more greens. If you eat nothing but protein and veg (fatty protein is more satiating), with salt (for electrolytes), and multi-vitamins, you can easily lose 50 lbs in a year, 100 lbs if you're overweight to obese.
I would cook large roasts, or roast big trays of chicken (Just so I always had leftovers and extras to microwave, because cooking takes a lot of time), then eat a nice chunk of meat with a good heap of veg. No matter how much I eat of that, I will always lose weight. If I can't finish the meat by day 3, I freeze the rest for later.
The key is to cut out starches, because the sugars don't digest properly and tend to spike the blood-sugar levels, leading to increased hunger after consumption. But also don't be afraid to treat yourself to a cheat day (or meal) once every week, or every other week, because that breaks your plateaus (periods where you stop losing weight). I've heard that fluctuating calories daily also works to break plateaus(One day with high consumption, one day with low calorie consumption).
Try to stick to regular meal times if possible, because this trains your body to crave food at those times.
Just remember that the first 3 days are the hardest, if you're jumping right into it. Otherwise, I suggest you transition over a couple weeks, by replacing parts of each meal in your current diet gradually.
After 3-4 weeks, you'll probably see some results that will make you more than happy to continue dieting, and by that point, it should be easy.
I would cook large roasts, or roast big trays of chicken (Just so I always had leftovers and extras to microwave, because cooking takes a lot of time), then eat a nice chunk of meat with a good heap of veg. No matter how much I eat of that, I will always lose weight. If I can't finish the meat by day 3, I freeze the rest for later.
The key is to cut out starches, because the sugars don't digest properly and tend to spike the blood-sugar levels, leading to increased hunger after consumption. But also don't be afraid to treat yourself to a cheat day (or meal) once every week, or every other week, because that breaks your plateaus (periods where you stop losing weight). I've heard that fluctuating calories daily also works to break plateaus(One day with high consumption, one day with low calorie consumption).
Try to stick to regular meal times if possible, because this trains your body to crave food at those times.
Just remember that the first 3 days are the hardest, if you're jumping right into it. Otherwise, I suggest you transition over a couple weeks, by replacing parts of each meal in your current diet gradually.
After 3-4 weeks, you'll probably see some results that will make you more than happy to continue dieting, and by that point, it should be easy.