I think in your case, the key is going to be portion size. Two cups of white rice is FOUR servings. A serving of meat that fills half of your plate could be anywhere from three to 7 servings, depending on how big your plate is.
You can eat all the best, healthiest food in the world, but if you eat four servings when you think you're eating one, you'll be eating too many calories to lose weight. Get yourself a little digital scale, weigh and track your food, don't eat things that you know are junk food, and you'll probably start to lose. Don't make it too complicated!
If you're worried about carbs, try getting most of your carbs from veggies and fruit, rather than rice, potatoes, and grains. And if you're hungry, and don't want to disturb your daily carb intake, have chicken and a salad, even most cheeses do not have carbs.
Glycemic Index has not been shown to be an effective tool for weight loss.
Glycemic Index has only been shown to be beneficial with the fine tweaking of blood sugar control in folks with diabetes who are still having some excessively "high and low" readings while following their carbohydrate controlled eating plan Dietitian Becky
My advice is to quite focusing on this "diet" or that "diet". Don't "diet". "Diets" don't work. Eat in a way that satisfies you and won't leave you feeling deprived, but eat at a caloric deficeit. 2 cups of white rice is A LOT. Measure everything you eat and track it. You may very well be eating way more calories than you're burning. Unless you've measure for a long time and have gotten good at eyeballing or are just trying to maintain, I strongly urge you to measure every and track every bite. It may be eye opening.
6/19/12 9:54 P
so would any of you recommend a Low Glycemic diet instead ?
Fitness Minutes: (66,125)
6/19/12 9:34 P
I think all diets ultimately work by creating a calorie deficit (greater energy out than energy in), so find something that works for you in the long run. I would think for most people that is not going to be something on the extreme side (although some people do manage to thrive on what others might consider an "extreme" diet).
For me, I try to stick to whole foods in as close to a natural state as possible. I cut out wheat because I had a problem controling myself with any form of bread, pasta, and of course the yummier baked goods. I also don't do sugar, and for the most part avoid syrup, honey, etc. But I do eat LOTS of fresh fruit and vegetables. I limit portions of starches like rice, potatoes, sweet potatoes and corn because of calories, but I do still eat them. I don't go out of my way to avoid fats, but I try to keep it healthy -- grass-fed beef and pastured pork when I do eat red meat; omega-3 rich fish like salmon, eggs from pastured chickens, alvocado, olive oil. Also use butter and (some) whole milk, but again try to keep to the stuff from grass-fed cows. I'm lucky to have farmers' markets that supply all of this stuff, but more is making its way to grocery stores (and not just Whole Foods Market).
And all of that food quality stuff is great -- but I think the *weight loss and maintenance* part of is working because I'm eating WAY fewer calories than I did back when pasta and pizza (not to mention all of those carryout dinners) were a part of my diet. It helps that I like the way I'm eating now in terms of sustaining this as a lifelong pattern, but I think ultimately it's the calorie balance. If you find one that works for you, and will continue to work for you for life -- that's the ticket.
6/19/12 5:01 P
I don't really eat breakfast now that I'm on vacation because by the time i get up its lunch time lol , well for lunch i eat 2 cups of white rice ,two small piece of meat that combined equals about half my plate maybe a little less than half ( all is cooked with olive oil) , the other half is salad which sometimes i accompany with avocado.
snack - sometimes i don't snack because im not hungry or sometimes i'll eat a low fat yogurt or a fruit
For Dinner I usually have a medium size sometimes small size baked sweet potato with tuna .
snack- usually have a fruit like a banana,oranges,etc
In the world of weight loss with folks who are overweight or obese...it is encouraged to lose weight, lose body fat and build muscle..."all at the same time". It can be done with a healthy, balanced diet, with a calorie restriction leading to about 1-2 pounds lost weekly, and incorporating resistance and cardio workouts.
It's extremely diffficult to build muscle while losing weight. Typically, one must lift heavy and eat at a caloric surplus to gain muscle, which will also lead to some fat gain. You could possible eat low carb and eat at a surplus and lose (my husband's done that), but it would have to be really, really strict, and, the minute you cheat, the weight will start to come back, so I personally wouldn't reccommend that. I ate at a caloric defeicet, fairly balanced, to lose my weight. I'd reccommend doing that for a few months to lose a few pounds. Then, I'd switch to maintenance level and up the lifting a bit, then eat at a surplus to gain muscle. You'll gain fat, too, but then you can go back to a deficeit to shed the fat and see what kind of muscle you built. This is known as bulking and cutting in bodybuilding circles. It's really the best way to go. It's very, very hard to actually build significant muscle and lose fat at the same time.
6/19/12 8:26 A
cut out the bad fats, cut out the bad carbs and count calories. just my opinion.
Fitness Minutes: (50)
996 6/18/12 11:13 P
I agree to avoid extremes, but I tend to suggest a low carb diet. This DOES not mean abandoning veggies, most of which are made up of carbs, but these are healthy carbs.
I'd cancel pasta and many of the grains. And items with added sugars. Agave is really no better than cane sugar.
Choose fats from healthy fats: extra virgin olive oil, ghee (clarified butter), avocado oil, egg yolk, pastured meats if possible.
Mind you, this is only MY opinion, but it has been working for me.
Fitness Minutes: (4,362)
6/18/12 10:56 P
Can you post the serving sizes of the food? You posted that you ate 2 cups of white rice, but you didn't mention the portions of the rest of your food.
What do you have for breakfast, lunch, dinner? (Preferably, list the serving sizes)
People can give you tips to tweak what you are already eating so you won't have to overhaul your whole plan.
Fitness Minutes: (4,488)
145 6/18/12 10:36 P
For me, lowering my calories budget always works best, a restrictive diet causes me to crash, but when i can have what i want within that budget im more successful because i wont give up on it. Why not try a week of each and see which one works best?
6/18/12 10:11 P
I need 1200 calories to lose the weight i want according to my weight , height and age. But everytime it track my food my carbs are high! I mean i eat carbs like sweet potato for dinner , avocado along with salad and meat & 2 cups of white rice but early before working out . So when i cut my carbs my calories end up at 1000-1100 at the end of the day and im afraid to eat a snack because i dont want my carbs to go up to 200!
Edited by: LUZEM04 at: 6/18/2012 (22:13)
Fitness Minutes: (0)
6/18/12 9:38 P
All these responses were good, but if you only have a small amount of weight to lose, why not log your food for a week at how you've been eating for the past while - see how many calories & fat & then cut it by 10-15 %; I'm convinced that most people will lose doing this type of thing! But it's certainly YOUR journey & you have to walk it!
I recommend eating all foods in moderation-- follow MyPlate ( www.choosemyplate.gov ) to see that your plate should be 1/2 fruits and vegetables, 1/4 protein, 1/4 whole grains, and add a cup of low fat milk. Then set your sparkpeople goals (losing x amount of weight in x weeks) and that will give you your appropriate calorie range. It's that simple.
Fitness Minutes: (47,951)
6/18/12 8:37 P
Bet you get lots of varied responses to your question.
I am no dietitian, but have lost a substantial amt of wt (50 lbs) 3x's (this time hopefully being the last and so far, it has lasted the longest and been the easiest). I've been around the block a few x's & this is what I have found for me:
I think it can vary for the individual as no two people are identical. I did extreme low carb in 2003 and while it worked, I found it impossible to sustain for a lifetime. This time around, I do tend to naturally favor a lower carb way (and do incorporate some low carb / sugar free / Atkins products if I really like the taste) but I don't go nuts about it. If I want ice cream, I have ice cream. I just measure out a serving a track it. Ditto most anything else.
Quality of the food - no matter the calories - really does seem to matter. I don't think I would have been successful losing wt had I ate just 1200-1550 calories of Big Macs each day. A cleaner way of eating with a BIG emphasis on lots of veggies and fruit. I tend to do more veggies than fruit, but I do not eliminate them by any means. I eat bananas, yams, whatever.
For me, I need fats!! If I don't get them, I get cranky and hungry (oh, what a horrible combo!). I eat a lot of avocados, almonds, nut butters, olive oil. And still I lose wt. I also eat cheese & meat but again, I measure out the serving. Have drastically cut down (almost eliminated) butter & mayo. Never thought I'd hear myself say that...
I did cut down on alcohol (would rather eat than drink the calories) but I have a cocktail when I go out w/ my friends if I want (I'm older now & don't go out a whole lot). I think this and the increased veggies were KEY. So counting calories, quality of food, emphasis on cleaner eating and fewer/better carbs has done the trick for me.
I don't go nuts as far as fitness goes. I walk/jog every day 2.4 miles (sometimes I jog the whole way but most often 1/2 and 1/2). I do full body very heavy weights once a week at the gym and do some weights a home a few x's a week. Ab stuff (Ab Roller, seated twists w/ a broom stick) nearly every day. That's it. All very doable for the long term. Oh - try to get enough sleep, too.
Hope that helps you! One of the good things about getting older is you get to learn what works best for your particular body. Hope you find what works for you.
Extremely low calorie, low carb or low fat are all inappropriate and possibly dangerous. For the sake of space and time, I will forgo all the details, medical complications, etc, etc.
What works is a balanced plan, like sparkpeople, that you can implement on most days for the rest of your life using healthy foods. Keeping balance with these calorie providing nutrients therefore eliminates the taxing effect on various organ systems when going "excessively low" or "excessively high" is implemented.
Have you checked out your SP ranges for calories, fat, carbohydrates, and fat???
SP dietitian Becky
6/18/12 7:45 P
Ok so which is better , a low fat diet , low carb diet or cutting down calories ? .. I don't wan tremendous weight lost just want to lose 5-10 lbs while I'm trying to build muscle on my legs, buttocks and toning my stomach of course I'm exercising along with dieting, but I've heard many people say high carbs aren't a big deal , other day what should be done is cutting down calories instead of fat and carbs and others have told me to just go on a low fat diet. SO which one is better or which one do you personally recommend and why ?
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