2 replies to this topic

[Tal]

Hello.

This forums was recommended to me for supplements, diet, health and technology interest.

I am wondering if someone would be kind enough to help me with my diet.
I am 20 years old, weighting 70kg and around 180cm tall.

I am quite fit, I used to be an athlete and had a lot of muscles which I lost most of during my service in the Israeli Military.

At the moment I am trying to lose my fat percentage and increase muscle and body performance, as well as health.

I am trying to start working out more again, and fixing my diet for the reasons above.

I've heard different opinions about high carbs-moderate proteins diets and about high fat-low carbs diets.
I must admit, there are many opinions about everything, leaving me a bit clueless.

I would appreciate any help to build my diet and menus.
I admit, I can eat quite a lot, yet not look fat. I am quite toned, but I think my body performance is lower than I would like it to be and my fat percentage is higher than I wish.

I'd like to thank in advance to anyone who read the post to the end and I will, again, appreciate any suggestions about diet and menus.

[JLL]

My personal experience is that by getting rid of bread, potatoes, rice and pasta, while increasing fat intake (especially saturated fat), I lost a few kilos and got my body fat percentage to less than 8. I've documented my experiences with a high-fat diet on my blog.

After taking up exercise and intermittent fasting, I've reduced my body fat even further. That hasn't been my goal - in fact, I would like it to be higher - but for some people it may be.

Here's a blog post about high-protein vs. high-carbohydrate diets, and here's one about low-carb vs. low-fat diets.

Green tea seems to come up a lot in the weight loss world, too, these days. Here's one post dealing with the subject: Green tea increases insulin sensitivity and fat burning during exercise. Here's another one: green tea extract enhances abdominal fat loss from exercise.

[CobaltThoriumG]

My experience was that after losing some weight by tightly controlling caloric intake to the same amount each day, I then lost even more by increasing the amount of fat at the same caloric intake. My diet breaks down as ~15% carbs, 35% protein, 50% fat. It is important that the fat be healthy fat. My fat breakdown is about 40% saturated, 40% monounsaturated, 20% polyunsaturated, with an omega 3:6 ratio of ~1. As for eating the same number of calories each day, a routine and an accurate scale for weighing food help. I eat the same amount of calories each day because my energy expediture is very constant day to day. On gym days or speed walking days, I may eat another 100 calories or so.