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Healthy Recipes for the fatty
brandotheninjamaster
Registered User regular
Registered User regular
I'm just gonna come out and say it. I'm fat. I weigh about 290ibs and eat horribly. I would like to make a lifestyle change and start it by eating more healthy, not just for me but for my family as well. Heres my problem, I can cook but when I step up to the skillet I just come to a blank. So most of the food that me/my family consumes is like out of box type stuff. I really enjoy cooking and not really pressed for time so I don't mind cooking from scratch.
So I was wondering if you guys/girls could suggest some healthy recipes. Thanks in advance.
So I was wondering if you guys/girls could suggest some healthy recipes. Thanks in advance.
brandotheninjamaster on
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STEAM
elaborate sammiches. pile on that turkey, ham, veggies, whole wheat bread = fucking delicious IMO
fajitas are delicious. skip on that sour cream and skimp on the cheese
snack on nuts for your salt cravings, not chips
keep some small pieces of dark chocolate around for those sweet cravings so you don't go out and get like 4 scoops of ice cream or that 64 oz. shake all the time
crockpot a small chicken for some tender sweet chicken.
basically you want to cut out soda, fast food, fried food, sweets, white breads/pastas.
eat whole grain pastas and breads instead. If you can't cut out totally, do it as much as you can.
B.net: Kusanku
Flour and food containing it
Rice
Sugar
Milk (Skim is ok I guess)
Potatos
Mayo
etc.
If something white went into it that wasn't meat, then don't eat it.
Go for veggies/white meats (chicken, turkey, fish (not fried))/beans are good as are fruits. Cut down on dairy and ELIMINATE SODA!
2 sodas a day? .... 300 calories .... (2) 20oz. sodas a day? .... 520 calories!
But white rice isn't bad for you in the sense like french fries or a double bacon cheese burger with mayonnaise is bad for you.
B.net: Kusanku
I also saw what looked like an awesome meatloaf recipe on the food network a couple days ago, it used ground turkey instead of beef. I'll see if I can find the recipe when I get home.
B.net: Kusanku
Thats good but are you still drinking the sweet teas? They have a ton of high fructose corn syrup that can keep you fat.
You must stay away from the junk food and processed crap (TV dinners) as well.
Replace white rice and flour with whole grain and brown rice.
A note on the high fructose corn syrup - I've been researching healthy foods myself and I found out that high fructose corn syrup has a chemical that blocks the message in your brain that says you are full. So not only is that stuff toxic, but you eat more calories with it.
Salmon is a great, healthy food. You can grill it relatively easily, or else broil it in the oven for 10 minutes on both sides. Try to eat fish several times a week. Another good food is tomato sauce. Whole wheat spagetti and tomato sauce is a great dish to eat every week.
This, mainly since it makes things simple. You have X ammounts of points a day (The points you can eat in a day is determined by a simple survey in a book they give you in which you answer questions on your weight, height and questions about your lifestyle), you can eat that amount. They give you a book when you start and that gives you point values for loads of things, and then they give you a cardboard-pully-yolk-thing that lets you work out points on food by checking the calories and the saturated fat.
I know someone who lost 12 stone 6 pounds by following the program closely. (Um, 172 pounds in total I think). By loosely following the program, I've maintained my wieght (Just about 190) but have gotten about six inches taller so I look much better now.
Basically what the article says is that you should eat whole grains, at least 5 servings of fruit or vegetables daily (beans count as veggies too), eat slower, stop eating when you feel 80% full, and use more spices in your diet. You should also eat more, smaller meals throughout the day.
Also, start watching the Food Network for cooking ideas, but don't let it make you too hungry.
I gotta second this. My aunt and uncle went on it together - i only see them once or twice a year, and they looked phenomenal after they'd been doing it for a few months. I almost didn't recognize them (in a good way).
That's like telling someone to start watching porn so they can learn how to have sex, but don't get aroused
I definitely say to look up some stuff by Alton Brown. He has a ton of really delicious recipes that don't take too much time. Also, his show, good eats, goes into really detailed explanations on the science of the foods, if that's something you're interested.
Everything said here is pretty much awesome advice. What works for me is to add a lot of fish to my diet in order to give myself quality protein with little fat. If you like fish, tuna and salmon can be purchased as 'steaks' that simply need microwaved. They're low in fat, high in protein, good tasting, and surprisingly cheap.
STEAM
I've read in several places that it takes the brain 15 minutes to get the messages that you're not hungry anymore. If you make a huge meal, packed with veggies and other stuff like that, and eat it slowly(A nice tip is to put down your fork and take a sip of water before picking it back up) you'll be much more satisfied after each meal.
Lots and lots of fresh vegetables.
Brown rice.
Make sure you eat your three meals a day, and give yourself little rewards like a chocolate or something so you don't go insane. Just be smart about it.
Also, pay attention to what Tav said about eating to fullness.
As entertaining and interesting as Good Eats is, I feel like it's kind of a useless cooking show. Every time I turn it on (which to admit hasn't been that much, but around 10 times) he's making something that makes me go "why?!" Frying a whole turkey? Making pretzels? Cooking Artichokes? Stuff that involves a lot of work for a product that's not that satisfying. Sorry, I just had to tell somebody that.
Anyway, are we thinking about exercise at all? No matter how much you correct your diet, it's not going to make a damn bit of difference if you don't get up and do something. Eating healthy is a good start but there's a reason why the phrase is diet AND exercise.
Cut out the Soda.
Cut out the Starches (Corn, potatoes, rice, flour). That means most noodles, too.
Mostly cut out chips and even pretzels.
Start replacing your breads with WHOLE GRAIN breads or tortillas (Again, avoid flour or corn tortillas).
You should be getting a lot of protein in your diet, so eat a lot of chicken and other protein-rich foods like eggs.
Cut down on saturated fats. Some foods may appear to be high in fat but may be just full of mono/poly-unsaturated fats which are nowhere near as bad for you as saturated fats are.
Limit your intake of red meat to about 1-2 times per week.
Eat more whole grains in general (Brown rice, etc)
Eat lots of fruit and green vegetables. Avoid melons (Watermelon, Cantaloupe, Honeydew, etc.).
Meals should get smaller throughout the day. Breakfast should be the biggest meal with dinner being the smallest.
As everyone always says, try to eat 5-6 small meals throughout the day. Small meaning, a piece of fruit maybe. Bananas are delicious.
Keep in mind that calories come from different things, even protein. So you can't expect big results just by cutting out calories. Starving yourself is bad, too. Starving yourself causes your body to lose muscle, and muscle burns fat. Yes, you'll lose weight, however you won't be losing much FAT, so it would just be pointless. And don't forget the most important thing, EXERCISE! Even if you just go walking for 30-45 minutes a few times a week, that's still pretty good. Don't walk slow though. You should be walking fast enough to be getting exhausted but slow enough to be able to still have a conversation.
As far as recipes go, For lunch I like to make a sandwich with a whole grain tortilla wrap, some turkey lunch meat, low fat swiss cheese, one piece of bacon, some random vegetables (lettuce, tomato, onion), and some kind of salad dressing. On the side, I'll make me a salad which basically just has lettuce, tomato, onion, carrots, some of those "real bacon pieces" made by hormel that come in a little bag, croutons, and again a little bit of dressing. I DO have a hard time eating the same thing every day, and it's hard to make up new things, so I try to switch it up a little every day.
My last piece of advice: Buy a George Foreman grill.
EDIT: Also, Gatorade Propel is an awesome beverage. 5g carbs and 25 calories per bottle. And it TASTES good. Diet soda just tastes TERRIBLE. I would rather just drink water. Water and Propel. That's what I try to drink. Diet beverages just arent even worth it.
As far as your son goes, get rid of juice boxes and most junk food. Kids have different nutritional needs than we do (for the most part). Get him some flinstones vitamins (if they even still make those). DON'T GIVE KIDS ASPARTAME!!!!!!!!!!!!!! Sorry but it just really makes me mad when I tell people that and they just don't seem to even care about it. Orange juice, water, skim or 1% milk, Kool-Aid is ok every once in a while because it DOES have less sugar than soda and kids are usually pretty energetic and they can burn off the sugar easier than we can (not to mention Kool-Aid is delicious). Make him a grilled cheese sandwich with fat free cooking spray, white bread, and a piece or two of american cheese. Kids need calcium and cheese has a decent amount of it. It's really not a good idea to eat a lot of boxed foods, either. If he's gonna eat chips, then get him sun chips. I like the garden salsa flavored ones. Also try to get him to eat cereal in the morning. Or even better, oatmeal (just don't use a lot of sugar). Pretty much anything that's marketed for kids is purposely pumped up with nutrients anyway, so it's not really that hard.
Also, Alton Brown sometimes has some simple recipe. He has an episode devoted to pocket-cooking, which is basically taking a sheet of foil or paper and turning it into a container to bake your food. Very good for people looking for some easy cooking ideas.
Portion control. This is vital. A simple rule of thumb is to portion one carb and one protein source per meal and at minimum, add a couple servings of fruit or vegetables throughout the day. You want six meals throughout the day, and you want to portion based on the size of your palm. A palm sized serving of wild rice and a grilled half chicken breast (I mean taking one chicken breast and filleting it sideways, as they tend to be pretty big) is ideal for one of those six meals. If you tend to make oversized portions or eat out (where you only get oversized portions) cut them in half and enjoy one meal at two separate intervals, separated by two or three hours.
As a side: You can add as many veggies as you like, they tend to be good enough for you that overeating on them won't be harmful, as long as you're not using them as a delivery vector for dips and sauces.
Portion content. You need to stop eating flour and sugar because I can guarantee you probably eat too much of both. You probably also eat a lot of burgers and pizza. Neither are good for you if someone else made them. You CAN make these things for yourself and have a healthy meal but it's harder and requires work on your part. Never assume anything you're buying at a restaurant is healthy, even if the ingredients sound healthy or it's marked as such, the line cook is probably just drowning it in oil so they don't get any complaints about it being dry or whatever. So my advice is: Make your own damned food. Make large batches of healthy food, don't buy anything that isn't healthy and exercise strict portion control.
The best way to accomplish both of these goals is by PLANNING.
I know, it's a drag. But this next week, document every single scrap of anything that goes into your mouth. EVERYTHING. Then look at how you REALLY eat, it's probably even worse than you imagined. Then budget a realistic diet in terms of caloric intake, ingredients, and cost. It needs to be workable and you need to have something to fall back on when you need that snack (water is nice).
For a sample meal idea, I like a good chili. You can use extra-lean ground beef or if you're wealthy, ground turkey, just brown that shit first. Then, add a can of pinto beans, can of black beans, can of kidney beans. Dice up some bell pepper, add that. Dice up some hot peppers add those. Add generous amounts of ground cumin, a spice powder of your choice and some crushed and diced garlic cloves. Simmer it for an hour and if you like, even add a can of diced tomatoes. It's the simplest thing to make, and you can endlessly work on perfecting it, so it's always fun to do a new batch. For about $20 you can make enough food for yourself for about three days if you eat it at every meal, or food for your work meals/daytime meals for an entire week. So it's a good deal, too.
CUZ THERE'S SOMETHING IN THE MIDDLE AND IT'S GIVING ME A RASH
It develops a retarded attitude towards food, specifically that you can have sweets every day and be fine. Sweets should be a rarity.
CUZ THERE'S SOMETHING IN THE MIDDLE AND IT'S GIVING ME A RASH
Because supposedly aspartame is very harmful to kids. A quick google search brought up this page.
http://www.wnho.net/aspartame_and_children_report.htm