Talkinghalls

Howdy,




I need a bit of advise for a diet plan; all of the ones I am coming across are either not financially feasible, or just a bit to out there for an average Joe such as myself.


Bio:
28
Male
230
6"00
I do not drink any soda, or juice
I drink one+ gallon of water a day
a pot of coffee in the mornings (black)
Normally drink 750ML of whiskey/rum in a week (just gave that up last week)
Don't smoke
No medication
Also I do not eat fast food



I need a diet plan that will help me loose weight, on top of preparing me for a 300 mile 5 day camping cruise in September/October.




Any advise would be greatly appreciated.

10 Wheels

Eat 6 small meals everyday.

Write down what you eat.

After a week you will realize that you eat too much.

Talkinghalls

That sounds simple enough!

Machka 

Simply eat fewer calories than you burn.

I use MyFitnessPal to track my calories.

Seattle Forrest

Give up carbs on Monday, fats on Tuesday, protein on Wednesday, don't eat meat on Thursday, only eat meat on Friday, and then on the weekend you have to change it up and shock your body, so dress up like a clown and jump out at a mirror holding a small dog in your hand.

Or, just eat fewer calories than you burn, like Machka suggested.

Jarrett2

https://www.dietdoctor.com/low-carb/keto
How to Succeed with the Primal Blueprint | Mark's Daily Apple

Seattle Forrest

... or, just eat fewer calories than you burn, without a crazy, restrictive, fad diet.

Carbonfiberboy 

Eating less is cheaper than eating more! No alcohol, but you've figured that out. Hope you do OK with that. Even if it's not that OK, keep your focus on your joy, which is going to be cycling, right? Tell yourself if you drink, you can't ride. Which is more important to you now?

But back to the food thing: you can eat what you've been eating, but smaller portions. Cut them down slowly over a period of weeks. Best practice is half the plate to be vegetables, carbs the size of your fist, protein the size of your palm. Breakfast will be different for most Americans. However instead of stuff like cereal or eggs, you could have a Middle Eastern version. Cut raw veggies: tomato, cucumber, green pepper, olives, with yogurt, Feta cheese, and a little plain bread. Many millions of people eat that for breakfast every morning. In Europe, it's frequently a slice of bread, cheese, plain yogurt, and fruit.

It's important not to go around starving hungry, but cutting portion sizes down slowly prevents that in my experience.

winston63 

Absolutely. It's not really that hard, you just need to be reasonably accurate with regards to the amount you are eating and the calories you are burning.

The great thing about doing it this way is that it's much easier to sustain weight loss over the long term than with special diets, there are no "forbidden" foods and it's really easy to make sure you are getting a balanced, healthy diet (though you have to deliberately choose that, of course).

As Machka said, Myfitnesspal is a great way to get a handle on all of this.

Seattle Forrest

This is basically off topic, but interesting and somewhat informative. Have fun with it!

What the World Eats | National Geographic

Carbonfiberboy 

In fact, fascinating - thanks.

One very obvious thing is that grain is cheap. Always was, is now. Today's commodity price for a bushel of wheat is $4.3075. Rice is $4.70. No wonder the North Koreans make rice such a major part of their diet - and that Americans eat much less grain than poorer countries.

Machka 

+1

Easy-peasy! And very effective.