A simple diet.

[Problematique]

I have never dieted before, but I am willing to acknowledge now that I do need to cut a few kg's.
Currently I am;
6ft 1.
186lbs.

Would like to drop 4/5kgs steadily, but I always find it hard to stick to a diet...(lack of temptation defense on my part).

So if anyone has a simple diet (with maybe some running or so in it) for a beginner, then it would be much appreciated!

-Problematique

[Steve88]

ditto !

[Dork8503]

Originally Posted by Problematique

I have never dieted before, but I am willing to acknowledge now that I do need to cut a few kg's.
Currently I am;
6ft 1.
186lbs.

Would like to drop 4/5kgs steadily, but I always find it hard to stick to a diet...(lack of temptation defense on my part).

So if anyone has a simple diet (with maybe some running or so in it) for a beginner, then it would be much appreciated!

-Problematique

Honestly i don't know if what i am doing works for everyone but so far i have lost over 60lbs doing so.

I stopped eating white bread, i only eat wheat bread.

I only eat Turkey, Chicken and sometimes Ham

i try my hardest to not eat anything bad but on fridays or saturdays, 1 day a week makes it easier to keep to a plan, because for me i know i have 1 day to look forward too.

I cut my pop intake in half, I knew i couldnt stop drinking pop all together so i just really cut back on it

started drinking a bunch more water

just simple things make a big difference

On top of working out an running/jogging i made sure when i went placed i parked as far away as i could just so i could get some extra walking in.

sounds like shit i know but its worked for me an i didnt really do anything drastic

[Problematique]

mmmm yeah I'll try that one dork.
rep'd

[Unreal]

Vegetaniarism, of course dont eat to many sweets and make sure you know where to get your protein and iron from. I've been a vegetarian for 8 months and when I first started I lost so much weight that I had to go to medical analisys because my mom thought that I was getting sick, turned out I was beyond good.

[Esox Express]

I was sitting at around 12% bodyfat, and had reached a plateau. I wanted to get below ten, and It just wasn't happening no matter what I did. I discovered the Anabolic diet, which is a carb cycling diet, sometimes called a cyclical ketogenic diet (CKD). Basically you eat high fat, high protein on monday-friday, and eat high carb, low fat on saturday and sunday. The absence of carbs forces your body to burn fat for energy, and it worked great for me. It is also fantastic for putting on muscle. It is used mostly by bodybuilders, due to the ease of gaining muscle while on the diet, and the ability to cut without losing much muscle.

The Anabolic Diet: More Muscles, More Strength, Less Fat | StrongLifts.com

CK/Anabolic Diet mega thread]

The first link gives you a basic idea of CKD and how it works.

The second is a discussion/question thread at Anabolicminds.com (great site). You might have to create an account, but it is well worth it.



The Metabolic Diet - Anabolic Solution

If you want to read about it directly from the author (Mauro DiPasquale) you can go here, enter your email and get a free abridged ebook version of his original book, The Anabolic Solution for Bodybuilders.

[Paytheplayer]

Originally Posted by Dork8503

Honestly i don't know if what i am doing works for everyone but so far i have lost over 60lbs doing so.

I stopped eating white bread, i only eat wheat bread.

I only eat Turkey, Chicken and sometimes Ham

i try my hardest to not eat anything bad but on fridays or saturdays, 1 day a week makes it easier to keep to a plan, because for me i know i have 1 day to look forward too.

I cut my pop intake in half, I knew i couldnt stop drinking pop all together so i just really cut back on it

started drinking a bunch more water

just simple things make a big difference

On top of working out an running/jogging i made sure when i went placed i parked as far away as i could just so i could get some extra walking in.

sounds like shit i know but its worked for me an i didnt really do anything drastic

Dork's got the right idea.

I've been all over the place with weight. I'm 5'10, and I've been 160, I've been 220, and I've been everything in between whether it was muscle or fat. I haven't been fat for about 5 years now. I've been either large (built) or average size. Im one of those people who gets in a mood to look a certain way, then I go for it lol.

The idea is just to keep it simple, like you want. Like Dork said, water is HUGE. You don't have to drink a case of water a day, but try to make sure the majority of what you drink is water. I drink between 6-10 bottles a day. People don't usually realize that most of their unnecessary caloric intake comes from what they drink, so water is important.

My most recent drop was from 220, to now I weight 203.
What I did was I bought protein so I KNOW that I am getting enough throughout the day. In the AM, I usually have something like oatmeal, with half of a cut up banana, or a protein shake (cup of skim milk, scoop of protein, and a banana). Keep your lunches and dinners to something like lean chickens, fish, turkey. Instead of having potatoes or mac n cheese or whatever on the side, load up on veggies like broccoli or something. They can fill you up, without adding a calorie.
Always remember portion control. Instead of going for seconds, just save the rest for later. It's better to eat about 6-8 small meals a day, rather than 3.

Always try to make time during your day to break a sweat too. If I only have 20 mins, and can't make it to the gym, you can go for a short walk. Remember also, you can shed more calories by short sprints, rather than long jogs.

Also like Dork said, switching from white bread to whole wheat, or even whole grains (which are best). Whole grain bread took a little getting used to for me, but it fills you up more and it's super healthy.
I also switched my pasta to whole wheat, and things like condiments and dressings should be kept to a minimum.
Hope this novel helped.