Diet

[mashete]

Caloric deficit and weight training. 

[frigy168]

keto

[dominickcruise]

AM: 2 EGGS, PROTEIN SHAKE, BANANA, COFFEE

PM: CHICKEN BREAST, RICE, BROCCOLI

EVENING: CHICKEN BREAST, BROWN RICE

SUNDAYS: CHEAT DAY

[Edmund Dantes]

It do not matter if you do not eat rice or carbs. As long as you are eating way more than what you are supposed to be burning, you will add on weight. Remember even if you consume lean proteins all day but you are not burning it, that becomes excess energy that goes to your midsection. Also, fruits vegetables and rootcrops can still provide carbs. Just make sure your carbs are not simple

[Edmund Dantes]

Here is what I learned

1. Carbs is not your enemy. Sugar is. Sugar raises your insulin levels. This hormone will increase the tendency of your cells to keep absorbing glucose which will be fat later on. Si Manny Pacquiao 3 bandehadong kanin inuubos nya, kasi nasusunog lang naman. When it comes to carbs, go for complex ones. Especially if it has more fiber content. This leave you fuller for a longer period of time, and gives you energy. Besides, pag walang carbs, hindi rin makakasynthesize katawan mo ng muscle. Remember ang keto diet ay ginawa para sa mga may epilepsy.

2. When it comes to calories its both quantity and quality. In simplest terms, you will lose weight just as long as you keep burning more calories than you take in. There are ways to compute here, madaming free calculators sa internet. In essence also, so as long as you meet your caloric deficit, then it does not matter if you are eating cakes, and fried chicken. You can still lose weight. But do remember Quality also does matter. You can also lose muscle if you do not eat right. Or pwedeng bababa lang timbang mo, pero may maliit ka pa ding bilbil at malambot katawan mo. Kasi nabawasan ka din muscle. So balance is important. Also do not forget din your vitamins and minerals as they help reduce inflammation, improve your immune system, and boost that metabolism.

3. When it comes to protein, the biggest misconception is that if you eat high amounts of protein you cant get fat. This is not true at all. Lahat ng sobra masama. As long as the body does not utilize this metabolically, it will always become stored energy. So portioning is very important depending on your goal kung nagpapalaki ka o nagpapaliit. 

4. Kung tamad naman kayo bilang ng calories, use the plate method. 50% of your plate should be vegetables. Take plenty of leafy greens because they have very low calorie and fill you up a lot longer. Cucumbers are also excellent for this. 25% carbs. The more complex, the better. 25% din protein. The leaner the better.

5. Also since you are not a competitive body builder naman, or auditioning for bench body its ok to indulge from time to time. Kumain ka gusto mo isang beses sa isang linggo so that you do not feel deprived. Make also creative ways to make your meals taste better. Otherwise you will quit lang

6. Most of all remember that at the end of the long day, you want all of this to be permanently incorporated in your lifestyle

[Edmund Dantes]

The most difficult process para sa akin is the meal prep in the routine.. Ito ang isang main reason kaya talagang madami ang hindi nagstick sa kanilang diet program.  Buti sana kung may Chef ka na ito na lang gagawin for you. Dapat kasi

1. May pagkain ka para sa buong araw, para hindi ka matempt bumili kung saan
2. Dapat din pasok sa budget mo yun food groups mo
3. Dapat may schedule ka ng pamimili
4. Dapat organized. Dapat madami ka food ware, ziplocks to organize your meat, veggies, and other microwavables.
5. Dapat 1 hour or less ang meal prep mo for the entire day. Wala kang time for complicated dishes. May sistema ka din dapat ng pagfreeze at defrost. 
6. Dapat madami kang variety para di ka nagsasawa. Madaming variety sa protein at sa vegetables, pati complex carbs. Nakakaumay kasi pag yun ng yun na lang

[Edmund Dantes]

On 9/30/2022 at 10:17 PM, Sharkymike said:

Diet should be considered a lifestyle choice kasi marami sa atin pagsinabing diet parang punishment.

Yes, its not about eating less, its about eating right

 

On 9/30/2022 at 10:19 PM, Sharkymike said:

Saka for those losing weight, caloric deficit meaning, wag ka kakain ng pagkain na di mo naman mabuburn. You can still have carbo, sweets but of course in moderation.

Technically speaking, maski puro candies lang kanin mo, as long as may caloric deficit, papayat ka pa din. Eto rin isipin nyo, mga nasa slums puro sila kanin at wala ulam, pero payat pa din.

So as an added point, dont just focus on caloric quantity. Quality also does matter. If you simply eat less, tapos exercise pa, manghihina ka nyan. Remember that your diet must be well balanced. Hindi lang puro protein. You also need those vegetables and make sure you are getting the needed vitamins and minerals.
 

[Tata Moran]

Fasting

[Rizalbraders]

Intermittent easiest for me.   skip breakfast.  coffee lang (no sugar, a little cream)

have lunch at 12

dinner, on or before 6pm.  ulam lang, no rice

[Dealdealers]

Healthy diet

[Edmund Dantes]

Low Carb/ Keto diet does not work for me.

OO mas mabilis ka mababawasan timbang, ang kaso naman, hinang hina ka naman mamaya. Parang ayaw mo na magexercise o lakad. Mahirap din kasi mag-gain ng muscle kung wala ka Carbs. Syempre kasama yan sa Macronutrients na kelangan mo para magkamuscle

[Touching_drip]

A glass of luke warm water first thing after toothbrush then coffee and toast for breakfast, around 9:15am a single banana and for lunch at 12:00 noon a slap of tuna or sardine sandwich with light mayo and dinner at 6pm unli rice and whatever there is in front of me.  With regular exercise at 5'4" I have not gain weight past 58kg for over 20years and I am 58 years old now.

Edited November 7, 2022 by Touching_drip

[miman]

Calorie deficit

[DominicDecoco]

calories in, calories out

[grid]

No carbs