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Daily Healthy Food? - No one is eating 3 apples and a bag of raisins a day
I just eat beef, cheese, eggs, some vegetables, and tortillas for wraps and I've been losing weight.
It doesn't really matter what you eat as long as you hit your macro and micronutrient targets and are eating less calories than maintenance for weight loss or more for weight gain. Diets like keto or whatever just make it easier for some people to do that.
The most important thing if you want to adjust your weight is count your fucking calories. If you eat under maintenance you WILL lose weight.
Keep it to unprocessed foods. It's the most healthy option. I shouldn't have to explain why. As well, if you have to prep it to eat it, then you won't snack on it. The things that don't require prep like fruits and veggies don't have enough caloric content to spike your new diet. Unless you have a fuck ton.
Depending on your job, skip breakfast. Just have a cup a coffee if you work in an office. If you're peckish around 10ish, have an apple.
I wake up, have a cup of coffee, go the gym, have a protein shake.
At lunch I usually have something I prepped earlier in the week, it probably has rice in it.
Supper is meat and some kind of vegetable, usually carrots or broccoli.
It becomes a lifestyle, and doing something like a cheat day where you consume 5-6k calories is counterproductive. Also stay away from pop and drinking calories, that's how you get deathfat big.
Who is telling you you need 3hrs/day intense workouts? It's usually 3hrs/week of intense workouts for a standard Push/Pull/Legs weightlifting routine.
RE: the wrap, the tortilla is probably less calories than an equivalent serving of pizza crust bread would be, which is why they recommend it over that. The pizza wrap you probably saw is considered healthier because it contains substantially less cheese than a slice or two of chicken pizza would have.
I'm not a particularly healthy eater, but I do know that you should try and pull from a balanced foodgroup. You may have seen one of these things before:
And to those asking questions, such as the 3 hour workout thing, I know I'm repeating myself, but I struggle to find an easy way to explain it. So I'll try this way.
When I ask fit people about what they're doing that I don't. I get little. From where I sit, they don't eat much different than me. Sometimes even worse (I knew a guy who used to deep fry everything).
When I ask people (sometimes the same people) in the context of me getting healthy. The answers are extreme, unhelpful, and unsustainable. A crash diet or an extreme workout regiment might lose a lot of weight, but it's going to come right back after that period of time is over. I remember hearing the diet show "biggest loser" had the issue where many of the winners ended up where they were when the show concluded.
I'm trying to make incremental, sustainable change.
I can do these things, but finding food that is healthy and sustainable long term without going insane has been an ongoing issue. Especially when foods have the same ingredients. @Absolutego already solved the mystery of the allegedly healthly pizza wrap vs a pizza. There are other examples I won't confuse the thread with. This is why I want to know what you actually eat day in day out.
When I ask fit people about what they're doing that I don't. I get little. From where I sit, they don't eat much different than me. Sometimes even worse (I knew a guy who used to deep fry everything).
When I ask people (sometimes the same people) in the context of me getting healthy. The answers are extreme, unhelpful, and unsustainable. A crash diet or an extreme workout regiment might lose a lot of weight, but it's going to come right back after that period of time is over.
I would bet that the common denominator of what they do is they are doing what theyenjoy. They just happen to have gotten lucky enough to enjoy things that make them "fit".
I am lucky enough to have stumbled into enjoying eating 10lbs of oatmeal a month and exercising 10+ hours a week. But I would still do those things if they made me fat, bald, and impotent. Just like I still smoke because I enjoy it even though it's terrible for me.
There's an element of survivor bias to the habits of sustainably fit people. Odds dictate that somebody has to enjoy healthy habits, and they're the lucky ones. That doesn't mean you can't do it, but you're not one of the lucky ones apparently.
----------Edit ----------
My actual diet (all quantities are fucking lots):
Breakfast:
- Old fashioned rolled oats + 1 pack of the flavored stuff to give it some taste
- Pistachios
- Coffee
Pre-Workout:
- Granola bar + fruit bar, OR homemade flour/oat biscuits
- Coffee
Lunch:
- Barley + black beans
Mid-Afternoon:
- Pistachios, fruit, and whatever else I have floating around (I rarely have junk at home)
- Whey protein
Dinner (alternate between dinner A and B every other day):
- Dinner A:
- Mixed vegetables
- Barley + black beans
- Dinner B:
- Broccoli
- Spaghetti w/marinara sauce
After-Dinner:
- 1 Beer
- Tortilla chips
I don't add salt, butter, or oil to any of this.
I cheat however and whenever I feel like it, but I don't feel like it often.
I am in my 50s. I have had <10% body fat for the last 25 years. I just keep getting stronger and faster every year. The only thing that holds me back are sports injuries. I feel like motherfucking Harrison Bergeron sometimes.
I would bet that the common denominator of what they do is they are doing what theyenjoy. They just happen to have gotten lucky enough to enjoy things that make them "fit".
My best friend is like that. He's naturally thin and he just doesn't think about food.
He eats healthy and eats sort of like me, but he eats maybe ⅓ of what I eat. Yeah, he will have a dinner with you, but who knows how much he's actually eating otherwise.
Anyone who tells you that is a dumbass, or got their idea of what "healthy eating" looks like from Yoplait ads in the 90s.
The reason frozen breaded fish and chicken and all that is bad is because of what's in the "breading". It's really not that bad to have that stuff occasionally, especially if you make it yourself. (Alton Brown has a great segment on Good Eats talking about the mechanics of frying food if you can find it).
As an example: If I eat fish sticks I make at home, I'm eating:
Fish fillets
Flour
Salt and pepper
Paprika
Egg
Milk
Panko
The oil it's fried in
But if I buy fish sticks at the store I'm eating (Taken from Trader Joe's fish nuggies):
Fish
Canola oil†
Flour
Corn starch*
Palm oil
Wheat starch*
Pea protein isolate
Leavening
Tapioca dextrin*
Sugar*
Sodium caseinate
Modified cellulose (sawdust)§
Yeast
* adds to the "sugar" count for what you're eating, and your body will respond accordingly with the amount of insulin it thinks is necessary. This has long-term negative health effects.
† The canola oil is high in linoleic acid, and if you have too much in your diet you'll feel bad.
§ It's sawdust. It provides no nutritional value.
Which is why I'm looking for long term solutions. It's why I'm against weight loss pills, or becoming a gym addict (3 hours a day of intense workout isn't sustainable. Or maybe it is and I'm just lazy).
You don't need to go every day for 3 hours a day, that's exercise bulimia. For your purposes, you'd want to work out not to burn calories in the moment, but because higher muscle mass => Higher BMR => You burn more calories just existing.
Also, you want decent muscle mass just in general, especially as you age. Doesn't matter how fat you are.
Orange juice is delicious and can help calm you down when you're stressed, just don't drink a ton of it. One small glass is enough. Get the kind with pulp.
but my doubts about people doing that day in day out are backed up when I see these people eating deep fried fish fingers, chips, and a whole 12 inch pizza.
I'm drinking a lot more water. Fizzy flavoured water if that counts. I'm eating boiled eggs more often (though it uses up my daily limit on bread pretty quick).
When I ask fit people about what they're doing that I don't. I get little. From where I sit, they don't eat much different than me. Sometimes even worse (I knew a guy who used to deep fry everything).
When I ask people (sometimes the same people) in the context of me getting healthy. The answers are extreme, unhelpful, and unsustainable. A crash diet or an extreme workout regiment might lose a lot of weight, but it's going to come right back after that period of time is over. I remember hearing the diet show "biggest loser" had the issue where many of the winners ended up where they were when the show concluded.
Realised I didn't share the allegedly health pizza wrap. Most of the taste of pizza, but in a different form factor.
Tomato sauce (you can get jars of "pizza sauce", not the condiment)
Grated cheese (you want something mild)
Optional additional filling. Chicken, spinach, lettuce, pepperoni, or multiple.
Wrap it up, put in the air fryer on low for 10 minutes or less.
One thing to note, unless you're eating multiple a day, most of the ingredients go off before you can use it all. Only the chicken (I use frozen cubes) and the wrap itself seems to last long enough to make it to the end.
Another allegedly healthly one. Fish and mushy peas. I've only got fish fingers to try it out with, though supposedly fish fingers are fine? Again, I guess it's a breaded thing.
There's an element of survivor bias to the habits of sustainably fit people. Odds dictate that somebody has to enjoy healthy habits, and they're the lucky ones. That doesn't mean you can't do it, but you're not one of the lucky ones apparently.
Overly processed food and excess sugar makes me feel like I've been hit by a bus and/or am going to shit myself to death, so I prioritize food that has been messed with as little as possible. Junk food really fucks with your hormones too so I tend to eat cleaner, high-iron, and skip the booze certain times of the month.
That being said I love Taco Bell and eat homemade pizza and burgers from time to time. I try to earn it with a harder workout but don't worry if I don't. I just balance it with better food choices.
Air fryers are awesome for just throwing in chopped veggies and roasting them in a little oil and seasonings, the other day I roasted a bunch of bell peppers and tomatoes to use with breakfast for the next few days. They're delicious with lightly scrambled eggs. Also the best salmon I've eaten I made in the air fryer.
Healthy eating is easier if you make it a little lazy and have pre-chopped fruit and veggies on hand and if you start the week with a set meal plan.
Another allegedly healthly one. Fish and mushy peas. I've only got fish fingers to try it out with, though supposedly fish fingers are fine? Again, I guess it's a breaded thing.
Jesus Christ! If you can eat that you've got the dedication of an Olympian!
And that's coming from a man who's eaten a broccoli and refried bean burrito out of expediency (extremely unsatisfactory texture combination by the way).
I even remember one amateur athlete giving a speech like option 2, only to then buy a curry. When called on it, he said it was an exception because he was "on a cleanse".
Go to your local grocery store and by some chicken breast. Open and put each one in a small ziplock bag and place in the freezer. Remove the night before to begin to thaw. Toss in seasoning and marinade in the morning. Invest in a multipurpose rice cooker and cook either rice or steamed veggies while your chicken breast cooks for 20 minutes in the air fryer. My cuckoo Rice cooker makes steamed broccoli in 5 minutes.
Anyone shitting on (lol) fiber is a retard. It's filling, feeds your microbiome, regulates your sugar and cholesterol, and helps you shit. Especially soluble fiber. Don't sleep on savory oatmeal either, it's a game changer. Low sodium broth, whatever seasonings you want, crack an egg in there, can of chicken, veg, etc. Aim for 25-30 grams a day by gradually increasing by 5g every week to prevent farting a hole through your sheets and make sure to drink plenty of water so it doesn't turn into a shitbrick.
I just eat a lot of fruit. People say it's expensive. But candy ain't getting any cheaper. So you just take the money you were gonna use to buy crap and buy produce instead. I used to take gummy bears to the laundromat. Now I take grapes and pineapple.
I just eat a lot of fruit. People say it's expensive. But candy ain't getting any cheaper. So you just take the money you were gonna use to buy crap and buy produce instead. I used to take gummy bears to the laundromat. Now I take grapes and pineapple.
I guess we eat pretty healthy. It doesn’t have to be hard. Rice and eggs, ground beef and rice, breakfast sausage and rice, anything goes with rice.
If you get a rice cooker you’ll be ahead of the game. You can cook all sorts of grains in it if you get the fuzzy logic one and the Rice Cooker Cookbook. We also eat a fair amount of buckwheat.
Any greens are good with rice and meat. I cook a lot of turnips, collards (with bacon and in lard which I consider healthy), and a lot of kimchi. We eat a lot of beans too (that I soak and cook). We’re Southern so we do a lot of our traditional food (and oddly enough tons of Slavic food), cornbread, biscuits, sweet potatoes (also delicious with the rice and sausage and greens). Basically anything like that mixed up with your rice is delicious.
I only drink black coffee, water, homemade roselle lemonade, and unsweet tea. All easy to make yourself. For dinner tonight I made pork chops, Mexican rice (stovetop tho not rice cooker), and cucumber onion salad. Not hard to cook, took a few minutes prep and cook, it’s mostly hands off and it’s cheap. We have a lot of kids so we eat pretty healthy and cheaply.
If you want anything specific or have any questions, feel free to ask me. I’d say if you have a slow cooker and a rice cooker you’ll be set. Those are the two things I use near daily. I do not have a microwave so I can’t give any advice on using them but I’m sure that would make it even easier.
You will not feel deprived eating like this. I am extremely thin and pretty healthy as well so I figure I’m doing ok. The key is using real lard in cooking, imo. Mind you I’ve been doing this forever so I’ve had a lot of trial and error and this is what works best for me. You CAN do it! There will be an adjustment period but once you stick to it you will get used to it and any of the old junk food you ate will taste rancid and nasty and too salty.
