A good diet!

Get rid of the carbs and sugar...
(like you mentioned rice, beans, cottage cheese, potatoes, and some fruits are also high in carbs & sugar. Those are all bad).

 

The two things which have helped me are:

• Tracking my caloric intake. I use the app Cronometer since I like it better than MyFitnessPal.
• I also never combine high amount's of two different energy sources: fat and carbs. Right now I'm following a ketogenic diet so I'm keeping my carb intake at around 25g per day. My protein intake and fat intake have been calculated by my coach so you will have to use a calculator to find your own based on your height, weight, body fat %, lean body mass, and goals. The best info for a ketogenic diet can be found here. If you're a type 1 diabetic then I would recommend proceeding with caution since the ketogenic diet promotes insulin sensitivity which can be problematic for type 1's.

Sadly, there isn't a way to target fat lass for specific areas of the body. You can only target muscle gains.

 

I do keto too. *high five*

 

If you go to the link I provided you will get all of that information. I would recommend starting with SKD (standard ketogenic diet). You’ll also want to make sure you stay ontop of your electrolyte intake. The ketogenic diet acts as a natural diuretic so you will lose a lot of water weight the first week. Since it has a diuretic effect on the body you will also be urinating a lot more so you will be expelling more electrolytes than on the typical high carb diet where you retain more water. If you don’t keep ontop of your electrolytes you’ll get what people call “Keto flu” and which they wrongly interpret as being a “transition” flu which it’s not; it’s an electrolyte imbalance. Electrolytes are: Sodium, Potassium, and Magnesium. The FAQ I linked will list the daily amounts needed. Other sups I take are fish oil, zinc, D3, and a multivitamin.



Here is an example of my daily routine:


I’m 6’1 and have 190 lbs lean body mass (lbm). My body fat % is no of your damn business! I lift weights 4 days a week do HIIT on my 1 day and have 2 days active rest where I just go for a nice long walk.


My macro intake for the day is as follows:



Rest Days:

195g Protein,
95g Fat,
25g Carbs.



On Training/Lifting Days:

225g Protein,
105g Fat,
25g Carbs.

25g of my protein and 10g of my fat (mct oil/powder) comes from my pre-workout shake on these days.


I always meal prep for tomorrow the night before. For me it helps a lot to do it this way as opposed to meal prepping for an entire week.

I only eat twice a day, which is lunch and dinner. I don’t snack. If I was to eat three times day I would make sure I always have at least 40g of protein per meal. When meal prepping I take my digital scale and weigh all of my food, raw if it’s something I need to cook. I then log it in my tracker to know I’m getting the correct amounts for my macros/micros each day.



Some common mistakes people make going on a ketogenic diet is the idea that you need to “eat fat to burn fat”. That’s the dumbest thing someone can say and plenty of people say it. If you have a high body fat % then the last thing you want is a lot of dietary fat. Secondly don’t go chasing ketones. You don’t need to pee strips or blood ketone kits. If you restrict carb intake to 25g of carbs daily then you’re in Ketosis, period.



Another common mistake is people make is to call carbs evil or bad, which they’re not. They are simply an energy source which when combined with fat will always be burned up first because your body knows it needs to process carbs first. The ketogenic diet is simply your body’s natural way of using fat for energy instead of carbs, so in order for your body to make this switch you will have to restrict dietary carbohydrate intake.



Contrary to popular belief, you will not die or lose brain function on a ketogenic diet. The body can function on ketones for energy and so can the brain. The parts of the body and brain that are glucose dependent will get this glucose from a natural process that occurs in the body called gluconeogensis. No dietary carbohydrates are needed.



Lastly, some people freak out about eating that much protein but it’s necessary to preserve lean body mass. Losing weight doesn’t automatically mean you’re losing fat. The scale can’t tell if you’re losing LBM, water, or body fat. With that said the scale will not be the best instrument to determine your progress. If possible get a dexa scan for before and after progress. Of course you will see your results as well as you lose the weight.



Also prepare for a lot of people to talk shit about this diet, and for the most part that’s understandable because some of these ketogenic sites out there are complete shit where they have people drinking high calorie coffees with butter and coconut oil. Dipshits. Follow the ketogains program. They’re science driven and 100% trustworthy. Some people will tell you not to do this diet because you will “die from ketoacidosis which cannot happen unless you are a type 1 diabetic. If you are a type 1 then it is possible to have this problem if you’re not monitoring yourself.


Hope that helps.

 

It can be overwhelming at first that’s for sure. How I started was I just focused on restricting carbs and getting in my electrolytes. I did that for two months before I went further with tracking everything, meal prepping, and workouts. It takes your body about 3-5 weeks to become completely adapted.

 

Idk how this will work for fast weight loss, but I would say what I seem to be seeing in research for myself is that a plant-based vegan diet is the healthiest way to go. I'm not vegan myself, but I probably should be. You just need to make sure to do enough research so you don't end up really deficient in certain vitamins that you're used to getting from meat or dairy. There are other ways to get those things, but it's easy to accidentally end up missing out on a lot of things if you just cut out meat and dairy and don't add any new sources of protein or calcium, etc.

In addition, if you were to go vegan, you might have to take a few supplements, like b12 and vitamin D.

Check out the YouTube channel PickUpLimes. Sadia seems like she knows what she's talking about, and she's a registered nutritionist. I've learned a lot of good tips from her, not just practically but on a deeper level as well, like about being healthy and not being too hard on yourself and transitioning slowly, etc.

 

Also, plant based eating is really good for your heart. My dad recently had a heart attack, and because of the position of the blockage in his heart, he can't have a bypass. So all they could do is put in some stents and have him change his diet. But now he is basically vegan, and its said that just making that switch in your diet can actually reverse the effects of heart problems and high cholesterol and all that stuff. He's doing really well now. He also lost a crap ton of weight in the process, although he gained a lot of it back because he has problems with overeating. But still, he lost weight really fast, and most all of his weight was carried in his belly. It was a crazy difference that was noticeable really quickly, for him.

 

I would look into that more. There are body builders who are vegan, and they certainly aren't losing muscle mass. So you might just need to do more research on that.

Well, vegans don't just eat fruits and vegetables. But it's true that I don't know anything about the medications you're taking, so I can't tell you whether or not that will work.

 

Do you mind if I ask what the medication is for? Is it necessary? Just something to think about, though I'm sure you already have.

 

The Keto diet has been found to be great for heart health as well since they’re finding out that heart attacks are caused by inflammation and over consumption of omega-6 foods.

https://ideapod.com/world-renowned-...atalyst&utm_medium=link&utm_campaign=goalcast

 

I give you Clarence Kennedy -- aka Harry Squatter, aka a vegan weightlifter.

 

Like a lot of others have mentioned, I think the keto diet may work for you.
https://www.mypcoskitchen.com/21-day-keto-paleo-pcos-meal-plan/
There are a lot of diet studies sating low-fat, low-carb, Mediterranean, or vegan is best...yes a consistent diet (cal reduction) will work over time. What these diets above have in common, they push whole natural foods, low glycemic carbs, essential proteins and fats, avoid processed sugars and avoid transfats and excess saturated fats.
Why I go with the keto diet is personal preference where it seems to be the easiest.

Pitfalls:
Low-fat: always hungry (carbs arent satitating), ended up migrating to too many sweets and snacks, also skin issues and feeling down (my body get inflammation with too many carbs)
Vegan: need to be very cognizant to get all your macros and micros for balance, eat a lot of nuts for protein (muscles-lifting and weights), started to dream about a bloody cut of beef.
Mediterranean: good diet though pastas got me going into excess carbs and fruits kept my sweet-tooth desires up.

What I like on keto: fats and protein and naturally filling so I usually eat at a calorie deficit without trying. Suppressed sweet-tooth so not snacking. I eat a lot of low carb veggies which offer great benefits. More intense workouts (no drop in energy when depleting carb reserves-because already utilizing more fat energy). Cheaper drinking cause my tolerance for booze dropped. Also learned to keep regular adding flax powder to shakes for my daily fiber.

Your diet is pretty good
"1 boiled chicken breast 2 times per week
2 boiled eggs 3 times per week
1 boiled Talipa fish 2 times a week
Cottage cheese sometimes
I take it every morning with rice, beans, potatoes or a soup.(I am getting very tired of this)"

Would just recommend dropping the final carb items and replace with green veggies.