Topic: What is your Diet Program?

[leightot]

Spies, for those na healthy and body conscious, pa share naman ng diet program nyo or lifestyle nyo on how you take your diet. thanks.  Personal preference.

[wendle]

1 cup of rice sa umaga then 2 boiled eggs, many  fruits at gulay   no pork n beef , minsan pwedeng griled chiken no oil no skin

[d_sinner78]

Nasa baba ung sinusunod ko ngayon, pero pag Saturday,  cheat day ko. In my experience, importante ung cheat day kung balak mong mag-diet for the long term para may something to look forward to ka pag sinusumpong sinusumpong ng sawa.

Nung nagsisimula ako at di pa makakain ng konti, dinadagdagan ko ung mga protein foods tapos weekly babawasan ng onti. You can mix and match the sets depende kung ano available. Pag wala like nagkayayaang mag-eat out, salad na walang dressing ung bagsak ko.

Panlaban sa antok, iced amerikano (black, no sugar). Medyo matagal bago ko nakasanayan uminom pero mas magigising ka dahil sa pait...:-)

Breakfast Set1:
Fruit salad w/ low fat yogurt
Half glass of orange juice

Lunch Set1:
1 bowl noodle soup

Dinner Set1:
California maki - 3 pcs
Medium fruit

Breakfast Set2:
5 pcs biscuit + 2-3 eggs
Half glass of orange juice

Lunch Set2:
Half bowl of white rice
Half bowl of veggies
Palm-size chicken or fish

Dinner Set2:
Half bowl of fish bee hoon
Medium fruit

Breakfast Set3:
Half cup of oats
Half glass of orange juice

Lunch Set3:
Half bowl of rice
Half bowl of veggies
Fish or fish ball soup

Dinner Set3:
1/4 palm-sized canned tuna
2 slices of wholewheat bread
1 cup veggie salad

[Asinta-do]

Ako walang program or sinusunod na listahan tulad ng sa inyo. Basta calorie count ako lage. May limit ako, 1200, pero most of my meals na ikot sa boild egg, oatmeal, tuna, chicken and beef. Hirap no? Hindi ko maintindihan kung bakit ung HEALTHY foods pa ang MASAKIT sa bulsa... 

[Makaldz]

Same with asinta-do, 1200 calories din ang limit ko everyday, kaka-1 year ko lang sa pagka-calorie count pero effective siya with matching exercise dahil I already lose 35 kilos, was 118 kilos a year ago.

[AndrewSturm]

Ok I will bore you to death with this but hopefully you might get some ground para sa diet mo.

Disclaimer: there is no holy grail diet. What works for you might not work for others. Some diets can make you lose weight but will make you sick in the long run.

My "current" diet just centers on having around 1600 to 2000 calories. Props to guys doing 1200 calories for a long period. I have tried this but really is not sustainable as I get to low and unhealthy body fat percentages pretty fast and along that loss is muscle mass as well.

Pero it doesn't stop sa calories. I make sure I take less than 100g of carbohydrates per day. I only take more carbohydrates when I feel I got beat up in training. I used to take around 50-80g carbs per day, but I feel that 100g now is more optimal for my lifestyle at hindi naman ako masyadong mukhang adik.

My carbohydrates in a day usually consists of green veggies and/or brown rice. Brown rice is not a staple in my diet. Nagsasaing lang ako nito depende sa ulam.

The target is ZERO sugar! I avoid fruits, fruit juices and number 1 rule is never drink any beverage with calories in it. So everything else except coffee (w/o sugar or creamer) and tea (hindi yung mga C2 na tea! lmao) is NOT acceptable. (Okay I cheat on this because I love milk and drink once in a while. And never drink Non Fat milk. just drink water with sugar if you decide on drinking skim milk stick with the whole fatty milk  )

I used to be high on protein and take around 150g per day. But again, as per experimentation I experience around 100g is optimal for me. The excess grams of protein usually just turns to glucose anyway thus nullifying me going low carb.

So fats.. this is where I struggle and still have not much of a grasp on a fixed value on how much a day I take in. Because it is really hard to measure the fat content of meat, cheese, nuts, cooking oil etc. But I eat bacon, I eat cheese, I definitely cook food on BUTTER! ( make sure it is butter and not margarine) so sa fats I usually just make a rough estimate on how much I can eat in a day.


Some tips, avoid these supposedly proclaimed "healthy" foods. Wheat products, Wheat bread, or basically anything that is gluten based, and Instant Oatmeal. Rolled oats pwede pa siguro.

Marami pa jan especially beverages that disguise themselves to be "healthy"


so for some reference

1g of Carbs = 4 calories
1g of Protein = 4 calories
1g of Fat = 9 calories

[FerminaDaza]

+ significant exercise 

[DesperadO]

ito rin ang gusto kung itanong sa mga kaespiya natin...

tumigil kasi ako sa pag exercise o pagbubuhat kasi pagod galing work, wala naman akong program na sinusunod basta mapalabas ko lang pawis ko, ok na ako dun...

ngayon medyo bumibilog na, madali talagang tumaba pag natigil sa pag exercise, nawawala na yung mga cuts sa braso ko...

[FerminaDaza]

@sabe ng internet  Dietary Approaches to Stop Hypertension,  'DASH diet' is the best diet. #fyi


DASH dieters should eat lean poultry, whole grains, and low-fat and fat-free milk products at least three times a day .DASH dieters should not eat too much salt or sugar. Duh. Thanks.

[leightot]

Thank you all for your prompt inputs.  I started my diet this year, di naman ako ganun ka chubby, Just I have to lose some fats on my body. like tummy and legs, I want to be toned,  I don't do calorie counts coz im lazy or accept the fact that I have to care about this when im ordering food outside. I'm a big eater but never got fat. pero lately napansin ko im being out of shape, what I im doing so far is this...

1 cup of rice lunch at 1pm.
3k+ run around the village around 7pm to avoid my mom's food. because she always cook good ones lol.
2 pieces of banana at night.

ill start my calorie count on monday coz I have cheat day this weekend haha.


more diet program's is much appreciated just keep it goin, please. thanks.

[AndrewSturm]

ito rin ang gusto kung itanong sa mga kaespiya natin...

tumigil kasi ako sa pag exercise o pagbubuhat kasi pagod galing work, wala naman akong program na sinusunod basta mapalabas ko lang pawis ko, ok na ako dun...

ngayon medyo bumibilog na, madali talagang tumaba pag natigil sa pag exercise, nawawala na yung mga cuts sa braso ko...

Sometimes sweat is not a pure indication of how much work you do.

There is a lot of material on the internet or youtube that can give you bodyweight workouts.

But since the topic is food and diet, consistency is the key. The above conventional DASH diet might work for you. (It did work for me several years ago, but after further readings and experimentation... ahh youll find out yourself in the future anyway  ) Atkins or Ketogenic diet might work for you, Paleo might work for you. Whichever is most easier for you to follow just to give you that proverbial "First step". You just have to be consistent and stick with it. Results will come eventually.


@leightot - I think that is what they call "Skinny fat" hehe. This might sound weird and unconventional but... ditch the bananas! The sugar and carb content is just too high. I'd say just eat what your mom cooks after your "jog". And just choose what you can eat.

[leightot]

@leightot - I think that is what they call "Skinny fat" hehe. This might sound weird and unconventional but... ditch the bananas! The sugar and carb content is just too high. I'd say just eat what your mom cooks after your "jog". And just choose what you can eat.

I'm opt not to eat during dinner time, that's my goal. so if you have any alternative than banana's please suggest one, haha like what I've said I haven't done any calorie counts coz i just started my diet.. my friend told me, to just have coffee (americano) or wheat bread at night instead of bananas, what do you think? thank you. 

[d_sinner78]

I'm opt not to eat during dinner time, that's my goal. so if you have any alternative than banana's please suggest one, haha like what I've said I haven't done any calorie counts coz i just started my diet.. my friend told me, to just have coffee (americano) or wheat bread at night instead of bananas, what do you think? thank you. 

Since kinakain mo 'to after jogging, I don't suggest cafe americano kasi kailangan mo ng calories to replenish ung energy mo. But try fruits that are lower in calories like watermelon or apples.

Also, after a while mag-a-adapt ung katawan mo sa 3 km jog so for the same distance, hindi ka na nakaka-lose ng same calories. Try making it a 1 hour jog instead...

[in2yourjeans]

simple lang and very effective sa akin ang very traditional less rice ( i mean imbis na 1 rice, half lang) and exercise sa hapon/gabi (insanity workout)

[AndrewSturm]

Why not eat half of a large kamote? Its starchy and carby but not as sugary as the banana.  But you can have the banana once in a while. I just choose not to have them as I observe I get heavy and bloated fast when I eat bananas.

So going off topic : The time he spends on jogging doesn't justify how much calories he burns. Its the intensity of the workout. 1 hr for some is 5km and some its 10km.
Also its not good to jog for long periods of time regularly. Try doing bodyweight exercises instead (jumping squats, burpees, mountain climbers, planking, etc), you will probably burn in 15 mins what you will burn in jogging for 1 hr.

[d_sinner78]

So going off topic : The time he spends on jogging doesn't justify how much calories he burns. Its the intensity of the workout. 1 hr for some is 5km and some its 10km.
Also its not good to jog for long periods of time regularly. Try doing bodyweight exercises instead (jumping squats, burpees, mountain climbers, planking, etc), you will probably burn in 15 mins what you will burn in jogging for 1 hr.

1 hour is not a long period for jogging if you're jogging and not running, as most people do. Kung first time mong mag jogging at pinilit mong maka-10 k in one hour, masama talaga un.

My point is mas magandang time ang gawin nyang metric for jogging instead of distance kasi after a year of doing 3 km, baka 20-30 mins na lang sa kanya yun so hindi na nya nab-burn yung same calories as before.

I agree na better to do other exercises kasi kailangan din ng atensyon ng ibang muscle groups, pero base sa comments ni TS, mukhang medyo "relaxed" ang approach nya sa dieting and exercise.

[AndrewSturm]

My suggestion is NOT to set the goal for X amount of hours or minutes, but instead hitting a fixed distance in the shortest amount of time.

So example today 3km (ok disregard the time). Next week or 2 weeks of doing the 3km, 5km naman. Lets say since beginner sya at 1 hr bago nya matapos ang 5km. Edi ang target is to keep it low until nasa around 30 mins na lang ang 5k nya. 

Why I don't advise setting a goal of jogging 1 hour?

1. its a waste of precious time.
2. you will tend to slack because the goal is basically just to endure 1 hour
3. you don't want to jog for long periods of time due to the risk of knee, ankles and hip injuries.