Hi everyone, I'm actually on diet and I am doing my best with my limited knowledge of the topic so i am asking you guys for a help with a couple of questions.I am roughly on 1500cal daily, this is my second day added sugar free and I feel like I crave sugar so much so I have 1 apple to calm down the craving. Now, is eliminating sugar will help me to burn more fat ? And is it possible to have a cheat meal once in a while ? If so, can I eat a lot or i have to contain myself ? Thank you everyone .
Diet doubts
- Thread starter madmax
- Start date
BigAPE
Registered
Hey, bro, dieting can always be painful if you don't make it a lifestyle. Starving yourself might get you short-term gains, but in the long run, it usually leads to binge eating, and before you know it, you're back to where you started. Your weight/body composition becomes a rollercoaster, and it can really be demotivating. Yes, eliminating or minimising processed sugar is a good thing. I'm only going off my personal experiences and what some of my circle has been through. Happy to give you some advice but can you give us some more info on your stats... weight, height, age, current body composition and pictures would really help as well.
slimAmzy
Registered
Starving yourself is not a good thing and 1500cals I reckon is low. Can you share what your eating?
Without knowing your stats you wont be able to get a good amount of help from some of individuals in here mate.
Dieting can be overwhelming to say the least especially when you don’t know what you’re doing. 1500cal seems rather low. I’m currently on what I’d consider a pretty reasonable cut diet at 3100cal starting point was 111.5kg at 6ft 3 I’m 4 weeks in at 106.5kg.
Learning how to count your macros will really work wonders for you. Protein personally I like to keep 2g - 2.2g per kilo. Too much protein blocks me up
Make it fun.
Doesn’t have to be constant chicken and rice.
I love myself 70g coco puffs (home brand) with a scoop of whey an 200-250g skim milk when I’m craving something a bit on the sweet side.
Best of luck to you !!! Plenty of people here who will be able to guide you
Hey man,
As far as I have researched re diet there are a few non negotiables, some may be obvious but they do heed to be reinforced.
Negative calorie balance will result in a loss of bodyweight, but the lower your calorie deficit the greater the ratio of fat to lean tissue loss.
Know your macros.......I'm a huge fan of IIFYM eating plan (if it fits your macros)
Protein = 4 calories per gram
Carbs - 4 calories per gram
Fat - 9 calories per gram
Alcohol - 7 calories per gram....... a sneaky one this!
Keep the protein high, and prioritise high quality protein. I go for 2 grams per kg of bodyweight per day.
Don't reduce dietary fat too much. I go for at least 1/2 gram per kg bodyweight.
Be mindful of fibre. I go for about 40g per day, mostly from high fibre cereal and veggies
Adjust your carb intake accordingly
Be conversant with acronyms like
BMR (basal metabolic rate)
TDEE (total daily energy expenditure)
TEF (thermogenic effect of food)
NEAT (non exercise activity thermogenesis)
You don't have to totally deny yourself the fun foods, just use a bit of portion control.
For the sweet sugar treat whilst dieting I love the good old chupa chup. Only 50 calories and being a hard lolly takes a while to consume.
Our bodies metabolism doesn't automatically reset at midnight, so if you have a blowout in calories one day, you can adjust over the next few days to compensate.
Hope this helps.
As far as I have researched re diet there are a few non negotiables, some may be obvious but they do heed to be reinforced.
Negative calorie balance will result in a loss of bodyweight, but the lower your calorie deficit the greater the ratio of fat to lean tissue loss.
Know your macros.......I'm a huge fan of IIFYM eating plan (if it fits your macros)
Protein = 4 calories per gram
Carbs - 4 calories per gram
Fat - 9 calories per gram
Alcohol - 7 calories per gram....... a sneaky one this!
Keep the protein high, and prioritise high quality protein. I go for 2 grams per kg of bodyweight per day.
Don't reduce dietary fat too much. I go for at least 1/2 gram per kg bodyweight.
Be mindful of fibre. I go for about 40g per day, mostly from high fibre cereal and veggies
Adjust your carb intake accordingly
Be conversant with acronyms like
BMR (basal metabolic rate)
TDEE (total daily energy expenditure)
TEF (thermogenic effect of food)
NEAT (non exercise activity thermogenesis)
You don't have to totally deny yourself the fun foods, just use a bit of portion control.
For the sweet sugar treat whilst dieting I love the good old chupa chup. Only 50 calories and being a hard lolly takes a while to consume.
Our bodies metabolism doesn't automatically reset at midnight, so if you have a blowout in calories one day, you can adjust over the next few days to compensate.
Hope this helps.
I find only way to stop sugar cravings is to start day with very low carbs ( if any)
Exercise will also help but it will take a few weeks for your metabolism to get used to using stored fuel rather than adding sugar.
I find cheating only works for one day a week or the cravings return. Heaps of supplements claim to help ; lime/ lemon juice,cartinine, NAC and powdered greens are the only ones that seem to help me for a morning boost. And don’t even try without proper coffee
️ it mobilises fats for fuel amongst other benefits
