r/diet

Hellooooo, I wanted to ask if anyone has any knowledge that's backed by scientific studies. This is also a bit of a rant for me as I'm in a sorta pickle?

So I've been going to the gym more often. I've always had a bit of a desire for more muscle tone, and I've been overweight for most of my life, so I've been more motivated to go to the gym. I try to include cardio in my workouts for at least 20 minutes each time, either running or using a stepper, depending on what sports bras I have available and such. I've also been using the weight machines, focusing on heavier weights for legs and a balance between moderate weight, longer reps, and a good challenge weight for my upper body.

I think I've settled on the idea of recomp versus straight weight loss, and I've calculated my calorie deficit to around 1650-1700 cal. The calculations have me aiming for 140g protein a day. I try to track my calories and protein daily, and I've had more good days than bad days, so I consider that a win :). In case anyone is curious, I'm f24, 5'1".

I'm partly frustrated because I'm in a transitional stage in my life. I'm back home after finishing an educational program, and all I'm doing is studying for upcoming important exams. I'm very lucky to have a place to stay and have family willing to take care of me, but... It's a lot. My family is very upset if I don't eat organic and whole foods, which is understandable, but to the point where they lectured me repeatedly after I got a Fage or Chobani Greek yogurt from Safeway. I'm especially frustrated today as one of my family members saw me put whey isolate into my shaker, which I drink right after my workout, and when I came back from the gym, my entire new-ish container was gone. They urged me to just eat lean and small for a month, not go heavy on protein, and then get rid of my container, like taking away my choice to even decide if that was a better alternative...

The thing that I'm conflicted about is that I don't know what's correct here. I don't know if it would be better for me to try to focus on just exercising without having to put in 140 grams of protein, and when I do, I get constant talks about how I'm slowly destroying my organs with all this extra protein, especially my kidneys. I don't think I would be so conflicted if it were from someone who knows nothing, but this is the family member with a science background and is by far one of the healthiest people in my family. However, I do know that their background with exercise has been exclusively running and Bar/Pilates, so... whats the science? Would I be better off just ignoring it and being sneaky with my protein intake, or are they right about limiting myself to fiber-rich foods and a certain amount of protein, despite all the stuff I've been told? I'm not sure what to do. I feel very frustrated at this point, I'm feeling almost... I don't want to say gaslit, but nothing I say is really sticking with them. I just want to know whats the best, and even tho its very nuanced with each person, whats the 'right' thing to do? For context, I've only been working out consistently for almost 3 months after a long hiatus (I was in a difficult academic position), so I know it'll take a lot longer to see real change and results.

And please don't say anything about family being overbearing and stuff. I'm used to the body talking a lot, have had it all my life, and I'm trying to brush it off. It's simply one of those things you have to learn to deal with, and I know it's not the healthiest from some people's perspective, but I am very lucky to have family who do care about me a lot. Even if it sometimes upsets me.

I've realized that I normally only eat when I want food or I want to taste something, not when I'm actually hungry. Recently I've been trying to only eat when I actually feel hungry but I kinda just don't get hungry so I don't eat. Now this is probably great for losing weight I also feel like maybe just maybe it's not healthy so I wanted to ask here, should I put myself in a schedule for eating (breakfast, lunch, dinner) or should I just go based off what my body says. Thank you very much for any advice you can give.

I've noticed that people tend to either love sweet potatoes or avoid them completely.

For those who enjoy them now, was there a specific recipe, cooking method, or meal that changed your opinion?

I'm curious because some foods seem to become favorites only after finding the right wayy to prepare them.

I’m 18F and I want to lose 10-15kg before the middle of september. I don’t know where to start because i’ve failed miserably so many times. I’m trying to go to the gym three times a week (I usually do the treadmill and weights). I’ve seen people talk about calorie deficit but I don’t know where to start that either. I know this is a short amount of time to lose a lot of weight but I really want to lose at least 10kg by the end of the summer. If anyone has been successful please let me know how u did it!!

Im quite overweight and im trying to lose about 10 kg. Do you guys think only one meal a day with no sugar and carbs like bread is good or do you guys think 2 meals a day with a balanced diet including some carbs and sugar?

I have started to get more exercise & try to make it a part of my daily routine. Every time I go out for a run I have to take a bowl movement..sorry. I don’t have to go before. It’s like I can’t run beyond like 0.5 or maybe a mile in any direction from my house. Any diet or vitamin suggestions to help this?

For lunch I eat a turkey sandwich, two cheese sticks, a bag of fruit snacks, and a bag of chips. I wanted to replace the bag of chips with something healthier with less calories. Does anybody have a good alternative?

I'm two weeks into a hard cut before a vacation. I'm eating a high protein 1200 calorie diet. I'm in the gym six days a week. I know it sounds a little extreme but for some reason I've never been able to lose weight without being extreme.

At my worst I was 300 pounds. I got down to 175. I currently hover between 215 and 235.

I'm dying for a cheat meal but I'm week. If I give in I'm worried I'll revert. I only have three weeks left in this cut.

I don't have a question... I just needed to say words because... Cheese fries sound like everything right now.

I know this sounds bad and unhealthy but I’m going to Japan with a bunch of my friends for our grad trip in about a month and Im already planning to eat everything in sight because how often does one get to visit japan?

I’m basically cutting to the extreme to make up for the weight I’ll gain later on. I know this doesn’t sound healthy but I genuinely feel relatively normal the only things I would say have changed are:

Getting dizzy when I stand up too quickly
Hungry
Weaker (slightly)

I know that this isn’t healthy but all the repercussions I feel are relatively minor can someone please inform me of other consequences.

I’ve been consistently loosing 0.5-1 pounds a day, sometimes 1.5 pounds and have gone from 185\\\~ to 158, most of this has been pure fat, but some of it is muscle atrophy, not cause I’m starving but because I’ve stopped going to training for my sport because high school is over. I still work out mostly upper body and that hasn’t atrophied at all in fact I’ve gotten stronger in my upper body. It’s also summer break so i just bed rot all day hence a lesser caloric spending and lower metabolism.

Something I’ve noticed with extreme fasting is that I’m unable to eat nearly the same amounts of food as before, context: me and my friends went out to an all you can eat place and I started ordering like I usually did before the cutting and was only able to consume like 30% of what I used to like I was 150% full and still couldn’t eat as much as before. I gained three pounds from that one meal when I checked at night.

I only eat one meal a day around 10-11am that’s usually around 7-10 eggs plus some fruit and multivitamins because I don’t wanna catch scurvy. I would say that a huge difference has been eating at night vs day, when I ate the same calories except I did it at night I would lose much less weight.

I have seen a lot of apps where you can submit a picture of your food and it will calculate the calories and macros and such. Are any of these apps actually very reliable or accurate? I was thinking of trying something like this because at times it is hard for me to trust i am counting properly on my own.

I need to lose some weight and want to start with my diet.

I usually have a celcius in the morning and sometimes a coffee (I usually add roughly a tablespoon of flavored creamer, no sugar). For breakfast I usually have two toasted bagels with margerine.

Lunch I usually have a meat/rice/veggie combination. Usually white rice and either ground beef or chicken thighs. I usually use broccoli and marinate in bachan's.

Dinner I usually have a homemade pizza (small size), cheeseburger and sweet potato fries, or pasta with spaghetti sauce.

I usually have a homemade ice cream or sorbet for dessert. I use protein milk to make ice cream. Or I'll use fruit to make sorbet.

I usually eat out twice a week. Usually a burger or pizza.

Anyways. Any suggestions?

Hello together!

As of 3 weeks i started a diet. Esdsentially i commited myself to always stay below 1500 Kcal. Most days i finish the day around 1200 kcal. However as of this week i got a some dizziness and headaches. For some odd reason, wind bothers me a good bit more than before the start of this diet.

Asking gemini it told me to just eat more. However, the math isnt mathing.

Right now i cater my food around those necessities:
160g protein,
50g fat
5g creatine

Protein usually clocks in around 120kcal / 20g protein through lean meat which has a bit of fat. Rest i fill up with fat. Occasionally i have low-fat yogurt with berries and sweetener or vegetables equal to 200 kcal (tomatoes, green beans, onion, paprika). Fat i try to combine with protein, in cheese, meat or yogurt. If i cant, i supplement in olive oil. Every 2nd day i get lions mane pills, together with a vitamin pill.

Negative effects i noticed so far were that i got a bit moodier and much more sleey. Slower in my usual walking pace as well. For some strange reason i feel more energetic when i am not sleepy though. As if the window i can power through is smaller but better.

Anything i am missing from my essential stack? Primary goals for me are to keep my muscle and slim down by around 15 kg.

I would appreciate any tips.

Just wondering. I usually have cereal in the morning with milk, a cream cheese and cucumber sandwhich for lunch and a pasta bake with cheddar cheese and Mozzarella cheese, usually with an ice cream after.

This is my daily dairy, is it too much? I have this same exact meal everyday

I need to lock back into my 1500 kcal diet but i got too comfortable and just want to eat 🫢😩.. i just want to lock in for august cause i have a trip. I think i will have to use some measure. maybe i can send my brother money and he’ll him i’ll only get it back daily a certain amount if i keep my diet requirements.. ANY OTHER Ideas ??