Author Topic: Diet ideas for myself  (Read 5662 times)

Adj

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Diet ideas for myself
« on: July 10, 2012, 02:47:35 AM »
I do not need to loose any weight but I do want to eat better and consistently. I have some ideas for a daily diet. Yes, the same thing. Every day. For a while I thought it would be unhealthy. But nay so long as I hit all my vitamins and minerals I'll be good.

Here are my criteria:
1: Have enough calories to deal with my high metabolism.
2: Be inexpensive.
3: Cover every component of one's daily needs of micro and macro nutrients.
4: Be QUICK AND EASY TO COOK with as little as dishes as possible.
5: Be meat free as meat is not only expensive but difficult for the liver to process.

Daily food #1: Breakfast
8oz glass of Kefir: 120 calories
   Kefir is a fermented milk. You ferment some overnight then drink it in the morning. It is considered to be one of the best sources of probiotics dwarfing the power of yogurt.
                       http://en.wikipedia.org/wiki/Kefir
Breakfast Taco: 2 eggs(180 cal), 1 slice of cheese(113 cal), 2 tablespoons of olive oil (240) dash of hot sauce, flour tortilla (90 cal) :  623 calories.

Breakfast taco will have the high fat and protein concentration that I need. I work out in the mornings so this would help greatly. The tortilla is added to increase my morning carbs slightly. So much oil is used because it is vital for men in raising T-levels.
http://www.ergo-log.com/olivetest.html

1 Pan + 1 plate + 1 spatula to clean. Total prep and cook time :15 minutes.

LUNCH/after workout/before work
1 pound of hummus + home-made tortilla chips (easy)
Garbonzos: 280
olive-oil sprayed and baked Tortilla slices: 300 cal
3 tablespoons of olive-oil: 360
2 tablespoons of Tahini: 60
Total: 1000
Net (including breakfast): 1743

The fats and carbs in this meal is PERFECT for raising my caloric intake in this easy-to digest healthy meal. It is said that people can survive on nothing but hummus. I believe it. It takes 5 minutes to make, I cut and bake the chips while I blend. Very little clean up. And cheap at about 72cents per meal. Cheaper than breakfast. It has High levels of protein which is great for post-work-out meal with the best kinds of fat for the body to take in.
http://www.3fatchicks.com/5-health-benefits-of-hummus/

Clean food processor, 1 bowl, 1 mini plate, 1 spatula, rinse cutting board and cookie sheet.
Total cook and prep time: 20 minutes.

Dinner spit for one packed away for work and the other for late night when I get home:
1 bag of frozen broccoli (90 calories)
1 pound of hard tofu (225 calories)
1 cup of dry white rice (cooks faster than brown: 670 calories + 240 from oil)
3 tablespoons oliveoil to cook with (360)
Half of one onion (60)
half a packet of mushrooms (70 calories)
Total: 1715
Daily Total: 3458

This meal is awesome because I stir fry everything with the rice. It has PLENTY of calories that I need and I can split it up into two meals.

Tofu for a long time was considered bad for men because of the estrogen levels in it, however the amounts are so small that in order for it to even measure a difference in my body I'd need to eat my weight in tofu every day for 3 months. Additionally soy has two compounds which help block certain receptors from estrogen. Additionally Broccoli is a super awesome food as not only does it ALSO block estrogen but it has lots of really kick-butt minerals.

This meal takes 1 pan, 1 pot, 1 spatula, 1 plate, 1 fork, 1 knife, and a cutting board to clean. Start to finish (including the clean) = 35 minutes.

to bridge the last 40ish calories to hit my 3500 calorie goal and to supplement some micro nutrients that are missing half a glass of OJ and water right after working out would be perfect.


My total daily cooking time: 1 hour and ten minutes including prep and cleaning. + another 10 for preping Kefir the night before.
My total COST: $4.87 a day. (cheaper if I cook and jar garbonzo beans instead of buying cans. Even cheaper if I buy in bulk for entire month)
My total Caloric Intake: Approx 3500


Once or twice a week I'll buy some meat and make a Chilli or a salmon steak or pan seer some Ahi Tuna or shrimp but for the most part this will be my food. I'll also consume copious amounts of alcohol during those days.

I thought about nuts. But too expensive. I really do not like fruit and it is pricy and rots.

What would you add/change about this? What nutrients am I missing? Is this something you would do? Or is eating the same foods too crazy for you? At less than a pack of cigarettes a day this appears REALLY bad-ass to me. Maybe I'm just crazy? THOUGHTS! :) I want feedback before I buy 30 pounds of frozen broccoli.

timb

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Re: Diet ideas for myself
« Reply #1 on: July 10, 2012, 03:05:49 AM »
Any fermented food is great, big fan of tofu (I've made my own but it ended up costing far more in time and effort than to just buy it). Limiting gluten can be a good thing too.
As one who has lived with some crazy raw foodists in a hippie commune setting, healthy eating when it doesn't become an addiction is key.

Patuk

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Re: Diet ideas for myself
« Reply #2 on: July 10, 2012, 05:56:20 AM »
I'm going to throw this out here right now - don't eat the same thing each day, every day, even if it is a healthy, balanced diet.

Yes, you may hit all your major vitamins. Yes, it might seem healthy. The fact is, aside from the major nutrients your body needs, different kinds of food containt other things that can help in order to sustain yourself. As a wild example(not applicable here, but stilll,) a perfectly well-cooked meal consisting of steamed broccoli with garlic, potatoes and beans is a healthy thing, but it does't contain sulfur like, say, onions do.

I can't claim to be an expert on the subject of what is healthy and what isn't.. But even so, I watch my food well, and I know for sure that you'll be better off throwing some variety in your meals.
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AmandaGreathouse

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Re: Diet ideas for myself
« Reply #3 on: July 10, 2012, 05:57:14 AM »
You might want to PM Cuusardo and ask about this. She knows some nifty things about diet from some study of some sort of eastern medicine which I forget at the moment. She would probably have a good handle on things you might want to know about in diet though. :D
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Case

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Re: Diet ideas for myself
« Reply #4 on: July 10, 2012, 06:01:16 AM »
Ask Synthesis

RogueGunslinger

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Re: Diet ideas for myself
« Reply #5 on: July 10, 2012, 06:06:43 AM »
Ask Synthesis

Quote from: Synthesis
I think pretty much every diet has been shown to fail at around 12 months out when it comes to weight loss (that is, none of them work long-term), if the dieter doesn't undertake serious behavioral changes as well.  If you do diet, exercise, and really make an effort to change behavior, they all have relatively similar results, so it's just a matter of which one you can really stick with and incorporate as part of your regular routine.

As far as overall health is concerned (that is, a diet focused on maintaining health, rather than losing weight), I don't think there's enough evidence to support "Paleolithic" over Mediterranean or vice versa.  As long as you're getting all your macro- and micro-nutrients, plenty of fiber, not taking in excess calories...you're good to go as far as scientific consensus at the moment is concerned.  That's not to say that evidence won't accumulate over time that one is better than the other, but currently strong claims one way or the other are likely to be exaggerated.


Quote from: Synthesis
Well...the whole point of eating low-carb is to get your body to switch over to using stored fat for energy instead of glucose.  Loading up on carbs isn't really going to help that, and it's not going to "speed up your metabolism," either.  Carb-loading is generally used to maximize the amount of stored glycogen in your body prior to some athletic event.  That being said, if you use the high-carb meal as a sort of "cheat meal" to satisfy a craving for carbs...I doubt a single day or meal is going to derail the low-carb train, but I'd question the psychological aspects of holding back something you're trying to avoid as a reward.  It seems like that might be counter-productive over the long term.

As far as calories are concerned, obviously there's a point at which excess calories will be harmful, regardless of where they're coming from.  If you're trying to lose weight (I'm assuming you're male), 1500 kcal/day is probably a good target, paired with the low-carb strategy over the medium term (6 weeks).

Over the long term, the only thing that's going to work as a weight-loss strategy is a complete and lasting change in your diet and exercise habits, unfortunately.  I believe just about every intervention ever proposed fails without that.  Even people with gastric banding, sleeve gastrectomies, and gastric bypass eventually start gaining weight again, because over time they develop new ways to eat the same amount of the same bullshit they were eating before.  I say unfortunately because, well...it just doesn't happen that often.  Maybe something like 5-10% of people who go through prescribed weight-loss regimens actually manage to keep the weight off.

Now, if you're not trying to lose weight or anything, I don't think there's much of a point in going low-carb.  You definitely want to go with starch (glucose polymer) over sucrose (glucose-fructose disaccharide) carbs, though.  I'm pretty firmly convinced that our ability to metabolize fructose is limited, and has some pretty catastrophic effects with respect to metabolic syndrome, atherosclerosis, etc.
« Last Edit: July 10, 2012, 06:10:16 AM by RogueGunslinger »

Is Friday

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Re: Diet ideas for myself
« Reply #6 on: July 10, 2012, 08:28:47 AM »
Synthesis isn't a nutritionist. He's studying to be a trauma care specialist (IIRC.) Doctors actually have a surprisingly low amount of nutrition classes they need to take. However, he does know good stuff.

The main thing you need to do is lower your calorie intake as compared to what you burn. (Which sounds complicated to some people.) But really: Regular exercise. Eat more fruits/vegetables. You don't need to count calories, just cut out the junk food. That works for most people.

Like Synth says: Changing your lifestyle is going to cause you to lose the weight, not a fad diet.

I've been a vegetarian since January so if you have questions about the no-meat thing I'd be happy to elaborate.

Estrogen: The most dangerous thing about soy is when you eat a lot of processed foods, they will usually contain some soy. And this isn't the good tofu, this is the shitty overly fucked-up kind. That's why you found some people consuming 4-8 servings of soy a day and the "estrogen" scare exists, although I theorize it is partially fabricated by the supplement industry.
« Last Edit: July 10, 2012, 08:32:36 AM by Is Friday »
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Lizzie

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Re: Diet ideas for myself
« Reply #7 on: July 10, 2012, 09:00:48 AM »
Other than the frozen broccoli, I'm not seeing -any- vegetables or fruits. I'm seeing no vitamin C in anything you're preparing, except for the broccoli, which doesn't have enough to sustain a healthy RDA of it.

Also, I'm seeing an insane amount of fats, compared to proteins.

Don't worry so much about your testosterone (unless you have a deficiency). Your swimmers will swim just fine, and chest hair is partly genetic, and generally unattractive anyway, even on men.

Don't eat a POUND of hummus PLUS chips made out of UNdigestible corn. Try 1/4 pound of hummus on a plate, with baby greens (awesome nutritious fiber, vitamin A, iron) and fresh chopped tomato, maybe toss a few pignoli nuts on top, and drizzle the whole thing with tahini. Roll a couple of falafel balls right over the top, and dig in.

Include one piece (or 1 dessert cup) of fruit every day; switch it up between a citrus, a dessert cup of fresh berries, watermelon chunks, and a banana. Or if you have decided emphatically to stick with the same dishes daily - have one dessert cup with 1 watermelon chunk, 2 blueberries, 2 raspberries, 1 sliced strawberry, 1 cranberry, 2 slices of banana, and 2 segments of a grapefruit. Which sounds pretty gross, but it's better than eating just one banana every day without berries, or just blueberries every day without banana, etc. etc. Or, just switch it up, as I suggested, have a little of something one day, and a little of something else another. No cooking necessary, and you shouldn't be spending more than around 50 cents per day if you buy a week's worth at a time.

Include a salad at some point during the day, whether it's with meals, or as a snack. Use your desire for olive oil as part of the dressing for the salad, instead of frying with too much of it.

When you make your omelet, try it with the 2 eggs, but scoop out half of one of the yolks. You'll still get your fat and flavor, but not as much, which you can then save for other things (if you even need it).

I'm not sure why you're so worried about meat being bad for your liver, when you're asking for a diet full of fat, which - even if you have the "good" kind of fat, is still bad for you when you overdo it.

When you make your rice, get a small green pepper, cut off the top, scrape out the innards, and scoop half a cup of the (already cooked and still hot) rice into the pepper along with some sugar peas or snap peas, a smidge of onion, some mushrooms, a tablespoon of vegetable broth. Cover it in tin foil and toss it in the toaster oven for 10 minutes. Save the other half cup of rice for another day. You don't need a cup of rice, it'll just make you hungry again in an hour anyway, but at least now you've got some veggies in there that have much more nutritional value than just a cup of rice.
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Schrodingers Cat

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Re: Diet ideas for myself
« Reply #8 on: July 10, 2012, 09:38:59 AM »
In general, eating nutrient dense whole foods while cutting out as much sugar and refined/processed foods will probably give you the best results.  You may want to mix your meals up a bit.  A varied diet helps prevent food allergies and avoid nutrient deficiencies.

Good luck!

boog

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Re: Diet ideas for myself
« Reply #9 on: July 10, 2012, 01:27:56 PM »
My mother is a dietitian. I can ask her if you like. I'll be going back to school for nutrition, hopefully next summer.
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Old Kank

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Re: Diet ideas for myself
« Reply #10 on: July 10, 2012, 02:11:35 PM »
Maybe I'm just crazy? THOUGHTS! :) I want feedback before I buy 30 pounds of frozen broccoli.

I think you're just crazy.  Eating well is easy:

Add a serving of fruit to every meal.  Add two servings of vegetables to lunch and dinner.  Drink 8oz of water before and after each meal.  Cut the amount of meat you in half.  Cut the amount of dairy you eat by three fourths.  Try to watch your sodium intake.

Make your food.  Don't buy processed garbage.  Use the five ingredient rule if that helps you.  Don't buy foods that have ingredients you can't pronounce.

Mix up your colors:  If your meal is all shades of brown or white, that's bad.  If your meal is red, yellow, and green, that's good.

Give yourself a "cheat day" once a week, or scatter a few "cheat meals" throughout the week.

If you try and set yourself to some rigid schedule of counting calories, and prep times, and pennies invested, you're just going to make the whole process tedious.  Maybe that works for you, but if you're like most people you're just dooming yourself to failure, and for what?  There's no guarantee this diet you've created will be better for you than just minding what you eat.

janeshephard

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Re: Diet ideas for myself
« Reply #11 on: July 10, 2012, 02:28:59 PM »
Don't eat too many carbs late at night. Wake up everyday at 6 am and run for 30 minutes to 45 minutes. If you can't run walk, then run again.

There are interval running music mixes on the net you can try out.

Also, stay away from fried foods. Total crap with practically no nutrition.
And there was some dwarf smoking spice, and I thought that was so scandalous because I'd only been playing in 'nak.


morrigan

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Re: Diet ideas for myself
« Reply #12 on: July 10, 2012, 03:35:13 PM »
Just eat nothing but oatmeal and water for breakfast lunch and dinner and take a good multivitamin pill every day. Should be about as enjoyable... :p

morrigan

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Re: Diet ideas for myself
« Reply #13 on: July 10, 2012, 03:45:28 PM »
Don't eat too many carbs late at night. Wake up everyday at 6 am and run for 30 minutes to 45 minutes. If you can't run walk, then run again.

There are interval running music mixes on the net you can try out.

Also, stay away from fried foods. Total crap with practically no nutrition.


..but they taste soooo goood. :p
But seriously, don't listen to me. I'm a good 20lbs overweight.

Malken

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Re: Diet ideas for myself
« Reply #14 on: July 10, 2012, 03:47:34 PM »
Just eat nothing but oatmeal and water for breakfast lunch and dinner and take a good multivitamin pill every day. Should be about as enjoyable... :p

Eat and drink nothing else than green tea, water, grilled chicken, brocoli and brown rice and you'll live to be 200 years old.... If you haven't committed suicide before.
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RogueGunslinger

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Re: Diet ideas for myself
« Reply #15 on: July 10, 2012, 04:57:41 PM »
Until you get cancer from that grilled chicken.  :P

Malken

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Re: Diet ideas for myself
« Reply #16 on: July 10, 2012, 05:02:44 PM »
Until you get cancer from that grilled chicken.  :P

Well, I didn't meant BBQ grilled..

Y'know, GEORGE FOREMAN grilled.
“When I was a fighting man, the kettle-drums they beat;
The people scattered gold-dust before my horse’s feet;
But now I am a great king, the people hound my track
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Marauder Moe

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Re: Diet ideas for myself
« Reply #17 on: July 10, 2012, 11:16:23 PM »
So... tofu good?  Or tofu bad?  (for men)

Until you get cancer from that grilled chicken.  :P
Wait, what?

Is Friday

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Re: Diet ideas for myself
« Reply #18 on: July 10, 2012, 11:26:08 PM »
So... tofu good?  Or tofu bad?  (for men)
A lot of dudes buy into the "omg I don't want my estrogen levels to spike cause I'll get boobs" hype as described in stellar, obviously "accredited" sources like Muscle & Fitness.

I'm a vegetarian that eats tofu every other day, just about, and I work out 10-16 times a week. No hint of lactating mammaries. (I can roleplay having them, still.) That's just me, though.
And then I sat there going "really? that was it? that's so stupid."

I still think the best closure you get in Armageddon is just moving on to the next character.

RogueGunslinger

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Re: Diet ideas for myself
« Reply #19 on: July 10, 2012, 11:40:17 PM »
So... tofu good?  Or tofu bad?  (for men)

Until you get cancer from that grilled chicken.  :P
Wait, what?

There was a scare a while back about the carcinogens present in grilled chicken that slightly increases cancer risk.

Karieith

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Re: Diet ideas for myself
« Reply #20 on: July 11, 2012, 01:28:01 AM »


No, but seriously. I gave up meat recently (well technically all meat but seafood, I just cannot give up fish and shrimp.) I haven't eaten meat in a month and I've stopped drinking soda. I've lost eleven pounds.

Cind

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Re: Diet ideas for myself
« Reply #21 on: July 11, 2012, 08:40:40 PM »
I'm seeing no vitamin C in anything you're preparing, except for the broccoli, which doesn't have enough to sustain a healthy RDA of it.

I've stopped drinking soda.

Well, mostly. I'm no longer drinking the four cans a fucking day that I used to. And I'm no longer constantly tired, but I can put myself to sleep real quick with a glass of soda. If anything, that alone of all my experiences with dieting scares the shit out of me and I really recommend making soda a rare thing in your diet.

That and drinking oolong tea will burn away fat. Its the best version of tea for such a thing. I always start feeling a little hungry after a cup.

Multivitamins are your very best friend.

The amount of time it has been off the vine, the amount of processing/freezing/boiling it has gone through, and its exposure to air are all variables which control how much of the vitamin content remains once you put that stuff down your throat. Fresh, raw vegetables are royalty.

Fruits and vegetable are somewhat color-coded because nature laughs at us. http://www.disabled-world.com/artman/publish/fruits-vegetables.shtml

That is all I know.
« Last Edit: July 11, 2012, 08:43:34 PM by Cind »
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Maso

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Re: Diet ideas for myself
« Reply #22 on: July 11, 2012, 08:53:32 PM »
Shit me...I wish a 'diet' meant eating 3500 calories a day. That would be so awesome. I'm currently on a 'trying to keep it under a 1000 calories a day because I'm turning into a fatty' diet. And even that isn't working.

Jeeeeeeeeeeze.

If I went veggie I think I would just eat cheese. Just cheese. Only cheese. All the time.
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Patuk

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Re: Diet ideas for myself
« Reply #23 on: July 11, 2012, 08:56:23 PM »
So... tofu good?  Or tofu bad?  (for men)
A lot of dudes buy into the "omg I don't want my estrogen levels to spike cause I'll get boobs" hype as described in stellar, obviously "accredited" sources like Muscle & Fitness.

I'm a vegetarian that eats tofu every other day, just about, and I work out 10-16 times a week. No hint of lactating mammaries. (I can roleplay having them, still.) That's just me, though.

.. There's people who believe this? I mean, really? I've been a vegetarian for a year or three now, and.. Well, this is laughable.
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You take the last bite of your scooby snack.
This tastes like ordinary meat.
There is nothing left now.

Maso

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Re: Diet ideas for myself
« Reply #24 on: July 11, 2012, 09:02:11 PM »
I think the effects of estrogen in soy is more harmful to women than men...and especially to unborn babies (female ones) with effects that show much later in life.
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