Thread: Fat loss diet for a female

She's a badass if she eats that every day!

Agreed. Diet looks great.

Awesome. Its kinda weird planning a diet and workout routine for someone that wants to lose fat and muscle haha.

How could she stick with eating that for any real length of time?
If she could, would she be overweight in the first place?
I would say to put way more thought into the diet, and add alot more variety to all aspects.

Originally Posted by PushAndPull

How could she stick with eating that for any real length of time?
If she could, would she be overweight in the first place?
I would say to put way more thought into the diet, and add alot more variety to all aspects.

What are you talking about?

Diet is low carb, high in protein and EFAs, lots of vitamins and minerals from vegetables.. how could she gain weight if her maintenance is 2500 and her intake is a little over 2000?

lol...I agree with Push. My point is if she can eat that boring plan for any length of time she's a badass.

I believe PushAndPull is suggesting that the lack of variety in the food choices will make the diet difficult to follow on a long term basis---I don't believe he is criticizing the macronutrient profile.

At some point, it is very likely that even if the dieter reaches her goal weight, she will not be able to transition to a maintenance state because she will have not learned practical skills like food selection etc. It is very likely that once she is no longer psychologically capable of dealing with the monotonous diet, she will regress to her old habits.
As PushAndPull suggested, if she was capable of sticking to a diet of the nature that you listed, it is likely that she wouldn't be overweight to begin with.

My suggestion is that you show her the macronutrient profile and have her select food choices on her own. Doing so will allow her to develop an understanding of how to control her body composition with 'regular' food.

Aside from all this, what is your plan for once she reaches her goal? What diet strategy will she be following?

How is it boring? Her favorite foods are chicken, sweet potatoes, and she loves avocado.. I spoke with her about what she would like to eat each day, and she said this sounded great. She has a few different recipes for the chicken to change things up a little.

I'm going to work with her to adjust her diet in relation to her weight loss. I'm explaining the basics of dieting and proper eating habits while I'm working with her, and once we hit the goal weight I'll help her set a long term eating style.

Originally Posted by Motorcycled00d

What are you talking about?

Her being human.

Originally Posted by Motorcycled00d

Diet is low carb, high in protein and EFAs, lots of vitamins and minerals from vegetables.. how could she gain weight if her maintenance is 2500 and her intake is a little over 2000?

There is far more to dieting than just numbers.

Originally Posted by Merkaba

My point is if she can eat that boring plan for any length of time she's a badass.

-lol- Yeah, I couldn't handle it day in day out.

Originally Posted by m11

My suggestion is that you show her the macronutrient profile and have her select food choices on her own. Doing so will allow her to develop an understanding of how to control her body composition with 'regular' food.

Great suggestion. Nobody could possibly like chicken breasts that much. What ever happened to fish, turkey, beef, pork, fucking buffalo -lol- there has got to be other meats she likes.

Originally Posted by m11

I believe PushAndPull is suggesting that the lack of variety in the food choices will make the diet difficult to follow on a long term basis---I don't believe he is criticizing the macronutrient profile.

That's exactly what I meant.

Originally Posted by m11

At some point, it is very likely that even if the dieter reaches her goal weight, she will not be able to transition to a maintenance state because she will have not learned practical skills like food selection etc. It is very likely that once she is no longer psychologically capable of dealing with the monotonous diet, she will regress to her old habits.

Happens all the time with people trying to lose weight.

Originally Posted by m11

Aside from all this, what is your plan for once she reaches her goal? What diet strategy will she be following?

Exactly. In order for the diet to be succesful long term, no doubt a lifestyle change is in order.

Originally Posted by Motorcycled00d

How is it boring? Her favorite foods are chicken, sweet potatoes, and she loves avocado.. I spoke with her about what she would like to eat each day, and she said this sounded great. She has a few different recipes for the chicken to change things up a little.

I'm going to work with her to adjust her diet in relation to her weight loss. I'm explaining the basics of dieting and proper eating habits while I'm working with her, and once we hit the goal weight I'll help her set a long term eating style.

Good luck.

Ok.. so the foods that she said she wanted to eat, really aren't what she wants to eat because you guys don't think so...?

Just curious...How much does she weigh, BF % and what is her weight loss goal?

Originally Posted by Motorcycled00d

Ok.. so the foods that she said she wanted to eat, really aren't what she wants to eat because you guys don't think so...?

No no -- not at all. The majority of individuals cannot diet with the food selection that she is using. If she is enthusiastic and comfortable with those foods, then she should expect success with the plan that you laid out for her.

For the sake of repetition: from experience, the majority of individuals are not comfortable with the same thing day in and day out. If your friend is, then the dieting process will be easy and fruitful.

The macronutrient profile looks good and with proper training, she should be fine. Also, just to nitpick a bit: there are benefits to not using percentage of total calories in order to determine macronutrients --- it's not a big deal in this case so I won't get into it.

All in all, she's lucky that she has someone to point her in the right direction.

Originally Posted by Motorcycled00d

once we hit the goal weight I'll help her set a long term eating style.

For conversational purposes and my curiosity, what recommendations will you be making in order to establish a long term eating style? Will you be bringing her to maintenance by increasing the portions of the meal plan that you listed in order to intrinsically increase calories?

Originally Posted by Motorcycled00d

Ok.. so the foods that she said she wanted to eat, really aren't what she wants to eat because you guys don't think so...?

Like I said, if she can stick to that, she's a bad ass. If she can, it will simply be way easier to modify her macs and calories. Its killer if you have that kind of palette. I love too wide a variety of foods.

Does this make her diet wrong or not cool? no. But its noteworthy.

Thanks M11, I wasn't really speaking towards you, it seems like pushandpull is more interested in being pessimistic and at times a smartass then actually talking about this diet.

I understand that variety of foods is nice, but right off the bat it is ALOT to learn and set up by yourself. She asked me to help her create a meal plan that will cut straight to the point of fat loss. She isn't happy with her appearance, (even though shes a beautiful girl) and I figured if she's dedicated enough to stick to the diet to see some weight loss then I'll do whatever I can to help.

I offered my help because she asked if I knew of any weight loss pills or steroids that were geared towards females for weight loss.. completely outrageous, so I'm doing whatever I can to help her out.

We structured it around food she likes, I helped her with some recipes for the chicken, but one of her needs for the diet was simplicity. She wanted food she could make and take to work and school.. how can you go wrong with chicken sweet potatoes and broccoli?

I've been talking with her about the basics.. she didn't even know what essential fatty acids were, and thought that fat actually makes you fat. Sure I could have spit out every detail I know about nutrition, but it wouldn't sink in fast enough for her to create her meal plans on her own. As far as a long term eating style I think she is going to be able to plan out her own eating patterns a lot better just after learning that basics of what I have told her so far.

She isn't interested in competing or anything like that, she is a little over 170, and wants to get down to 150. Long term eating goals will be to get a general understanding of how much to eat and of what kinds of foods. If your out to eat at a chinese restaurant eat the grilled chicken and brown rice instead of deep fried chicken and white rice etc. Outlining a whole eating change on here is kind of difficult though.

M11 - If you don't mind, what are the benefits of not using the percentages of total calories for macros? I used fitday, and they give you all the marcos and percentages. Thanks

Originally Posted by Motorcycled00d

Thanks M11, I wasn't really speaking towards you, it seems like pushandpull is more interested in being pessimistic and at times a smartass then actually talking about this diet.

Call it pessimistic if you like. You asked for input. My input is, it looks like you spent about 15 minutes planning out this diet, and i seriously doubt it's gonna work.

Then tell me what is wrong with it nutrition wise. All you have said is that she can't eat this food for a long period of time. These are the foods she chose and likes and doesn't want to spend a lot of time preparing. Why do you think you know her palate better than she does?

Tell why she is overweight? Too many chicken breasts? No. We both know she likes way more than what is on your one day diet.

Originally Posted by Motorcycled00d

M11 - If you don't mind, what are the benefits of not using the percentages of total calories for macros? I used fitday, and they give you all the marcos and percentages. Thanks

It becomes more applicable when taking in higher calories amounts.

For instance, I need 4500 calories/day and we are looking for my protein intake: forty percent of 4500 calories results in 1800 calories from protein or 450g/protein/day --- that's much more protein than I'd practically need.

Using values that relate to body composition (e.g. ~1g/protein/ pound of lean body mass) results in more reasonable values. The same can be done for fat -- about 0.5g/lb of lbm is a sensible figure. So for example, if I have 220 pounds of lean body mass, 220g protein and 110g of fat would be reasonable figures. The remainder of calories can be filled in with whatever suits me --- perhaps more protein/fat or simply filling up the rest of my caloric allotment with carbs.

To reiterate, those guidelines that I mentioned give pretty good starting points --- if one is more comfortable with higher protein or fat or lower carbs, one can always tinker a bit.

This methodology just avoids recommending an individual to eat exorbitant amounts of any individual macronutrient.

But as I said earlier, in your friend's particular case, the macros look fine.

M11 - Thanks, that makes sense. I never planned out a diet with ratio percents but I see what you mean.

Originally Posted by PushAndPull

Tell why she is overweight? Too many chicken breasts? No. We both know she likes way more than what is on your one day diet.

Lol, so your telling me you can't get overweight eating sweet potatoes and chicken? What, you can only get fat from mcdonalds and pizza?

Hmm, maybe, just maybe she is over weight because she doesn't know how to eat the right amounts of food? Oh wait, according to you.. you can eat chicken breasts and sweet potato all day and never gain a pound though..

Originally Posted by Motorcycled00d

Lol, so your telling me you can't get overweight eating sweet potatoes and chicken? What, you can only get fat from mcdonalds and pizza?

Hmm, maybe, just maybe she is over weight because she doesn't know how to eat the right amounts of food? Oh wait, according to you.. you can eat chicken breasts and sweet potato all day and never gain a pound though..

That's not what i'm saying. Calories determine weight gain. Do I believe she was overeating on chicken breasts and sweet potato and nothing else, No. Now you're simply lying to prove a point. You're diet lacks in variety, complex carbs, vitamins and minerals. Has she ever been on a low carb diet before? Does she realize how low her energy will be? Some reason she needs so much protein? You're problem is that you planned a one day diet for bodybuilder that's cutting, and not for a normal person who wants to lose weight and be healthier.

Originally Posted by PushAndPull

That's not what i'm saying. Calories determine weight gain. Do I believe she was overeating on chicken breasts and sweet potato and nothing else, No. Now you're simply lying to prove a point. You're diet lacks in variety, complex carbs, vitamins and minerals. Has she ever been on a low carb diet before? Does she realize how low her energy will be? Some reason she needs so much protein? You're problem is that you planned a one day diet for bodybuilder that's cutting, and not for a normal person who wants to lose weight and be healthier.

What am I lying about? Yes, she knows she will be low on energy. She is eating 1 gram of protein per pound of body weight, plus a few extra grams.. how is that "so much"? I planned a program for someone that wants to commit to something that will show her results. In the process, I'm showing her how to set up a daily eating lifestyle that will help her maintain her goal weight. She works and goes to school full time, this is an easy diet that she doesn't have to put much time in to, and that is what she wanted.

Now, you finally gave me some type of criticism that is actually useful that applies to this situation; what vitamins and minerals is she lacking?

Originally Posted by Motorcycled00d

What am I lying about?

By making up some girl who only wants to eat chicken breasts and sweet potatoes. Is it possible, of course and that's your argument to justify your bad diet.

Originally Posted by Motorcycled00d

Yes, she knows she will be low on energy.

So you're saying she has already been on a low car diet?
If that's the case it obviously didn't work.
If you're saying you just told her that the diet would give her less energy, then she really has no idea what's she getting herself into.

Originally Posted by Motorcycled00d

She is eating 1 gram of protein per pound of body weight, plus a few extra grams.. how is that "so much"?

It's completely unnecessary and a waste of precious calories. The extra protein won't help stop muscle loss since she half that amount will aready be doing it, the remainder of the protein will eventually be converted energy. This converted energy will not save her from feeling totally lethargic on this diet and no vitamins and minerals will have been gained in the process.

Originally Posted by Motorcycled00d

I planned a program for someone that wants to commit to something that will show her results. In the process, I'm showing her how to set up a daily eating lifestyle that will help her maintain her goal weight. She works and goes to school full time, this is an easy diet that she doesn't have to put much time in to, and that is what she wanted.

An easy diet hasn't worked for her, hence the reason she going with your diet. She has to understand that a real diet takes planning and preparation, not excuses that she is to busy. Plus what is so hard about fruit, oatmeal, brown rice, ect...

Originally Posted by Motorcycled00d

Now, you finally gave me some type of criticism that is actually useful that applies to this situation; what vitamins and minerals is she lacking?

Here is what you do, because i'm not going to do it for you. Take your one day diet and calculate what vitamins and minerals she'll be gaining from it. Complex carbs and fruit is your best bet for adding vitamins and minerals. Of course this will add calories to her diet and require you to restructure her diet. You have to understand that montonmous diets are not only boring but unhealthy, you need a variety of fruits & complex carbs to get a variety of vitamins and minerals.

What is your problem? Get it through your head, she said she wants to eat these foods because she likes them and its simple and easy to bring places.

No, she has not been on low carb, and yes, I told her about the energy issues. Your right, carb depletion diets are sooooo horrible and miserable and people almost die all the time from the energy loss. Did you know how you would feel when you first went low carb, or first gained the unwanted cushion from a bulk? No, you did it and learned in the process.

Yes, diets take preparation, which she will learn, but for right now, she wants a basic diet that she can lose weight on. WITH FOODS SHE WANTS TO EAT, and the ability to take them anywhere. Who wants to eat cold steak and oatmeal for lunch? Has it ever occurred to you that some people would rather make 2 days of food in advance to simplify and reduce the amount of time in the kitchen instead of making 8 different types of meals? Once she comes to maintenance she will decide for herself if she wants to eat a structured diet, or if she wants to eat variety, but right now she wants structured.

Now in regard to the "lack of vitamins".. Have you ever actually looked at the vitamin and mineral profile of broccoli and avocados vs fruits? They completely dominate in abundance when matched against most fruits.

Oh well, your just looking for reasons to be a dick.. thats fine, but take it elsewhere. The only CONSTRUCTIVE criticism you have given was vitamins and minerals, and the foods that are in her diet now have more of an abundance of them than your "recommendations."

Originally Posted by Motorcycled00d

Yes, diets take preparation, which she will learn, but for right now, she wants a basic diet that she can lose weight on. WITH FOODS SHE WANTS TO EAT, and the ability to take them anywhere. Who wants to eat cold steak and
Oh well, your just looking for reasons to be a dick.. thats fine, but take it elsewhere. The only CONSTRUCTIVE criticism you have given was vitamins and minerals, and the foods that are in her diet now have more of an abundance of them than your "recommendations."

-lmao-
You obviously don't want to put any effort into planning a real diet for your imaginary friend. All you really wanted from this post was for people to say how great your one day diet plan is. It sucks, grow up and do some real research.
This thread is a perfect example of trolling.

Originally Posted by PushAndPull

-lmao-
You obviously don't want to put any effort into planning a real diet for your imaginary friend. All you really wanted from this post was for people to say how great your one day diet plan is. It sucks, grow up and do some real research.
This thread is a perfect example of trolling.

You keep saying this diet sucks, but all you have given me for reasons is personal preference. YOU wouldn't want to eat this each day.. YOU think low carb is hard.. YOU think it's lacking vitamins and minerals.. show me some proof.

I posted this to have a conversation about the diet with people that want to help or give friendly improvement advice, not pricks like you that come on here to act like a big shot.

You are still yet to give me any sound factual reasons to why this diet "sucks" except for she won't like it, even though she said this is what she wants.. and telling me its deficient in vitamins and minerals, but fail to know which ones.

Originally Posted by Motorcycled00d

You keep saying this diet sucks, but all you have given me for reasons is personal preference. YOU wouldn't want to eat this each day.. YOU think low carb is hard.. YOU think it's lacking vitamins and minerals.. show me some proof.

Like I said, i'm not doing your research for you. Look at your diet even at a glance you can tell it's going to be heavy lacking in B vitamins. It's easy to see that you haven't and are not going to put forth any effort.

Originally Posted by Motorcycled00d

I posted this to have a conversation about the diet with people that want to help or give friendly improvement advice, not pricks like you that come on here to act like a big shot.

Not going to get into a pissing match with you kid, besides i wasted to much time already with your worthless thread. I'm done with this lame thread.