I hope I'm not alone when I say I've read the stickies (over and over) calculated BMR, target calories, macros, etc. and I'm still confused. :eek:

Sometimes it feels like the best bet is to eat the same thing over and over again, every day, just to get everything right. Anything out of the ordinary sends me back to FitDay to try to make sure I get macros right. :confused:

Sometimes, I feel like we need a JSF version of "Deal A Meal." So long as you pick your meals from the right stack of cards, everything will work out!

I know a lot of people here have solved this problem one way or another. To do that, you've probably established some personal "Nutrition Rules." Things like, "I don't eat carbs after 7pm." or "I only eat 'X' servings of red meat a week." (I'm MAKING THESE EXAMPLES UP. PLEASE DON'T TAKE THEM LITERALLY!)

So, experienced ones, what rules have you developed that guide your dietary choices? I don't really want to pass judgment on individual ones, just compile a list that others can use to guide their transformations.

Here are my dietary exclusions:
no bacon, sausage, ribs, cheese, french fries, danishes, croissants, or biscuits
no potatoes (because I don't like them)
no ice cream (because I'm lactose intolerant)
no mayonnaise or full fat salad dressing
I try to limit my red meat to two or fewer servings per week
I try to limit my "processed meat" (ham, etc.) to two or fewer servings per week
I try to limit my refined grains (pasta, rice, white bread or other floury stuff) to less than four per week

Here are my goals (which I'm sometimes more strict with than others):
minimum 3 servings whole grains each day
minimum 7 oranges or 7 cups of berries per week
minimum four tomatoes per week
minimum three sweet potatoes or servings of pumpkin per week
minimum 7 cups spinach and/or 3 1/2 cups broccoli per week (plus generous amounts of zucchini, brussels sprouts, cauliflower, carrots, and other vegetables)
minimum two servings fish per week
minimum three servings nuts per week
minimum two servings beans per week

no limit on poultry or eggs
about 1 C of yogurt daily
no restriction on breakfast cereals, though I'm aware they're not ideal

Never eat at fast food outlets.

However much cheese you're eating, cut it by 80 percent.

Pizzas should only be used for shotgun target practice.

However much beer you're drinking, cut it by 80 percent.

However much Peanut Butter you're eating, cut it by 85 percent.

I've succumbed to the "eat the same thing every day" deal. I make up a menu on Sunday morning, go shopping on Sunday afternoon, and make up the food while I'm watching TV on Sunday night.

I also have a fairly high tolerance for boredom, so this might not work for everyone!

Eat it as close to it's whole, unprocessed version as possible
Eat a variety
Always have some of either fat, protein, or fiber at every meal
Eat frequently
Never eat enough to feel full, only satisfied
Focus on fruits and vegetables as the cornerstone (been failing miserably at this one lately)

Jeremy

However much Peanut Butter you're eating, cut it by 85 percent.
Could you please elaborate? I don't understand.

If a place a has a drive thru window, it's off limits.

Only all natural peanut butter.

No sodas.

Only chicken, fish, turkey, and meatless "meat" products on normal days. Beef only on cheat days.

Whole wheat bread/tortillas only.

The only cheese I eat is fat free cottage cheese.

Egg Beaters instead of real eggs(many people eat egg whites or whole eggs, but it all tastes the same to me so I don't mind them)

Well...you asked what "my" nutrition rules were...

so I'll explain my feelings about Peanut Butter of any description.

It has a very high ratio of Omega 6 compared to other Omegas in it.

In my own experience this high Omega 6 ratio tends to build fat when consumed in large quantities and when PB is consumed in large quantities you get way more Omega 6 than you need anyway.

It is not a "nut". It belongs to the "nightshade" family of plants.

Many researchers feel that the "nightshade" species bares close scrutiny in cooking methods. (Potatoes are also a "nightshade' ).

I believe it was George Washington Carver (no,not the pres) that started the promotion of PB in the 1800's as a reputable food source for the masses. Since then nutrition scientists have fought an ongoing battle over it's acceptability. Prior to Carver, peanuts weren't that much in the public favor as many believed them to be poisonous.

But regardless, they have a tendency to put on the cellulite when eaten with wild abandon.

Don't want to get into a war here over PB. That's just my personal take. Many will disagree.

:)

Never eat at fast food outlets.

However much cheese you're eating, cut it by 80 percent.

Pizzas should only be used for shotgun target practice.

However much beer you're drinking, cut it by 80 percent.

However much Peanut Butter you're eating, cut it by 85 percent.
Some of these just don't work for me.

If you have to eat out, eat at fast food outlets. They're much less dangerous than sit-down restaurants.
I've quadrupled my peanut butter consumption in the last couple of years.:D It's working quite well. :tu:

Guava...Of course....we all have our own rule books as to what works for us.


Peanut butter works for you. It doesn't work for me. Red meat and potatoes don't work for you. They work for me.

So nobody's rules work for everybody...but he's asking each of us what "our" rules are...:sleep:

1.) Minimize carbohydrates during sedentary times of day; carbs must be centered around periods of increased physical activity.

2.) Protein is paramount. For me, anyway. I make sure to have 1.0-1.2 gm/lb. body weight daily and keep my protein above 40% (more like 45-50%) of my daily dietary intake.

3.) [Jim Brewer] WATER! LOTS OF WATER! [/Jim Brewer] No Funyons, though. I drink at least 1.5 gallons per day.

4.) Everything in moderation. When a craving presents itself, it's better to feed it a little and satiate it than to continuously supress it. Otherwise, I stand a chance of gorging the next time an opportunity presents itself. By treating myself on occasion, overeating/overindulging is never a problem anymore.

5.) No refined sugars whatsoever. No candy, no sodas, no sugary foods of any kind. I know this goes hand-in-hand with minimizing carbs, but with all the crap on supermarket shelves, it's worth stating again.

---

I've used those rules for more than two and half years and never exceeded 14% body fat at my sloppiest.

-R

I hope I'm not alone when I say I've read the stickies (over and over) calculated BMR, target calories, macros, etc. and I'm still confused.

...........


Good topic. From your post, it is unclear as to whether you track everything you eat, as it is.

If I had "Rules", this is what they would be:

MAXIMIZE:

Tracking every item you eat, at the macro level, every day.
The balanced meals you have - ie a good ratio of CPF (40/40/20) in each 'meal'
Fresh Food, including fruit and vegetables
A schedule of eating, every 3ish hours.
Drinking water

MINIMIZE:

Refined Sugar
Drinks with sugar, including juice and obviously cola
Alcohol
The typical portions provided at restaurants
Fried food
White Breads, White
Rices, White pastas, White potatoes


Again, just my opinions. These rules are frankly not strict or detailed enough to be fool proof, but are good enough to be effective. Also notice I say Maximize or Minimize. I allow leeway whhen required, but my goals may be too modest.

Focus on whole, unprocessed, natural foods.
Everything in moderation unless I decide to do a strict cut. Then I go crazy and cut out everything that'll hinder my progress.

So nobody's rules work for everybody...but he's asking each of us what "our" rules are...:sleep:
Agreed. I was just confused because you said

"However much Peanut Butter you're eating, cut it by 85 percent."

:confused:

I think you meant

However much Peanut Butter I'm eating, I cut it by 85 percent.

I could list my specific "food rules", but then they'd not necessarily make sense for everyone else.

Instead, here's one of my more "generic" strategies. I like to vary things and try new foods (or re-try old foods) every now and again. Sometimes I'll try eating something and I vastly overeat. E.g.: the other day I bought some figs, and happily (ecstatically, in fact) ate over 1,000 calories worth in one go.

Why didn't I stop myself? Well, there are certain foods that I will simply binge on, because the more I eat them the more my appetite for them increases. After I have eaten a huge quantity, I still feel hungry, and I don't have any urge to "eat less of something else" as is often claimed of some of these foods (one classic example is nuts - researchers usually say that people who add nuts to their diet just eat less of other stuff, but let me tell you that would not be the (natural) case with me).

Anyway, the upshot is this: if I discover a food has this effect on me, my rule is that I don't buy it very often. And when I do occasionally eat it, it is in large, lustful quantities as a deliberate "cheat".

No way am I going to go to the bother of putting a smidgeon of some food in front of me when it is natural to eat a ton. I'd rather not eat it at all than do that :)

Well...you asked what "my" nutrition rules were...

so I'll explain my feelings about Peanut Butter of any description.

It has a very high ratio of Omega 6 compared to other Omegas in it.

In my own experience this high Omega 6 ratio tends to build fat when consumed in large quantities and when PB is consumed in large quantities you get way more Omega 6 than you need anyway.

It is not a "nut". It belongs to the "nightshade" family of plants.

Many researchers feel that the "nightshade" species bares close scrutiny in cooking methods. (Potatoes are also a "nightshade' ).

I believe it was George Washington Carver (no,not the pres) that started the promotion of PB in the 1800's as a reputable food source for the masses. Since then nutrition scientists have fought an ongoing battle over it's acceptability. Prior to Carver, peanuts weren't that much in the public favor as many believed them to be poisonous.

But regardless, they have a tendency to put on the cellulite when eaten with wild abandon.

Don't want to get into a war here over PB. That's just my personal take. Many will disagree.

:)
Alright, I was just wondering if there was something you knew that I didn't.