Originally Posted by Hadu
I need a diet to loss maximum amount of body fat... I dont care ifs its hard... or what i have to do .... I am really really out of shape and i dont care if the work out will affect my body for now i just need help. Cardio? Running and whatelse. Suggested eating habits... Thanks!
I'm not an expert on this, but then again, most people aren't... a lot of diet stuff is third-rate science and people promoting their favourite diet religion.
I would encourage you NOT to go for a really hard, crash diet. One reason is because it's not very good for you. In addition to any physical effects, an extreme diet will probably give you crazy mood swings. This connects to the second reason.
The second reason not to go crazy is that the most important factor in any diet is sticking to it over the long term. If you set a really hard diet and fail, then the next time you try it will be harder. Better to set one you can keep to for months or years, than one you do for three weeks and then give up. Actually, some research on the major diet schemes that I read found that they were all almost equally effective, but only differed in how easy they were to stick to.
So, anyway... set an achievable target.
Then, you have to make a choice. You should chose either one of these 'brand' diets, like the Atkins, or just generally improve your eating habits.
As far as the 'brand' diets go, they do seem to work, although the science behind them seems a bit questionable. One big advantage of these diets is that you can find loads of books and websites, and probably other people who are doing them. That actually helps most people with sticking to them. And sticking to them is most definitely the most important factor.
If you just want to improve your eating habits, then, assuming you get your portions under control, its all about reducing the proportion of some things in your diet. IMO, these are the things to stick to:
- Eat as little as possible processed food as possible, preferably none. Processing is adding salt, sugar, fat and other junk to make food cheaper and/or more delicious. That means no bread, processed meat like burgers, sausages, salami, chips, fries, no fast food of ANY kind. Golden rule- if it's seen the inside of a factory, it's more fattening and heart-disease giving than it should be
- Increase your proportion of fruits, vegetables, grains and nuts. Eat them a lot, trying to bulk meals out with these and tone down the carbs and proteins
- Eat more fish and less red meat. Oily fish like mackrel is better than non-oiy fish like cod.
- Eat raw or steamed vegatables whenever you can
- Try not to eat any fried food- grill instead. If you have to fry something, soak the fat off with a paper towel before eating
- Change to half or low fat milk, and use margerine instead of butter most of the time (not all the time- butter has some things in that are very good for you).
- Don't eat sweets or drink soft drinks, and don't add sugar to anything
That's everything I can think of. The general rule is that (other than processed food, which is forbidden) you don't cut any one kind of food out of your diet, you just increase healthy/low calory items and decrease unhealty/high calory items. N.B this isn't a diet for someone in training for sport. It's just for eating right.
Two other things I would recommend
- Read a couple of books about nutrition. Not ones tied to a particular diet. Like the kind that a nurse or a medical student might have to read for a nutrition 101. It will help you figure things out for yourself.
- Keep a food diary. Write down everything you eat every day, and the time and circumastances when you ate it. Helps to work out where all the calaories are coming from, and if you are breaking your diet, you might be able to figure out how and why.