Skipping dinner to create calorie deficit

Glenn Rupp wrote:

hgchgc wrote:

Skip fat, not carbs or protein

Not this...

Just eat less in general. Count cals or macros.

In general, it is net calories in vs calories out (notice I said net, because protein has a higher thermic effect, fats have near 0, etc.). When you get leaner, it is easier to manage carbs than fats and you are likely to get better partitioning, plus as an endurance athlete, they will be much more important in restoring glycogen levels after training.

Everyone has different preferences and schedules, but intermittent fasting has worked great for me. I generally skip breakfast, eat a light lunch around 1pm, then a large dinner around 6:30. After getting used to this schedule I was no longer hungry in the mornings, and black coffee or tea helps a lot also. I tried a bunch of different methods and this was the only way that I was able to keep from binging at night.

A lot of people will tell you that smaller meals throughout the day will keep you satisfied, but I found this to be untrue for me. On the contrary, this type of eating never left me satisfied. Over time my body seems to adapt to whatever schedule I impose on it, i.e. my body gets hungry at the times of day it's used to getting food. If I eat 2 times a day, I get hungry 2 times a day. If I eat 8 times a day I get hungry 8 times a day. Maybe it's different for others, but that's what I've found from personal experience.

Hi OP,

We're similar.

3:14/ Goal fruit. savory--> meal with coconut oil. Creamy--> chocolate milk. etc. Cover the five tastes often.

2. Eat slower. Feeling full takes about 20 minutes.

3. Don't eat in front of screens.

4. Eat mostly whole foods i.e. nothing in a can or with a label.

5. Packaged foods should be healthy: natural granola bars, high quality trail mix, bulk nuts/grains, quinoa, etc.

6. Craving a snack, have a healthy one.

7. Eat unhealthy food occasionally without feeling guilty.

8. Drink lots of fluids.

This will help you be cognizant of your nutrition needs by using your own body's feedback. By balancing your diet you should feel great!

Good luck

my opinion is that, like with speed work, you need to vary it up for whatever plan you put into place to continue to have an effect. vary up what you eat and, if you're going to drop a meal here and there, when you eat.

lately, i've done the following:

1. before noon, never eat anything that isn't whole fruits or vegetables. this usually means i don't eat anything until about 10am, and then have a banana. if i'm still hungry, maybe have an apple as well.

2. eat a big lunch. eat very slowly, but eat to satisfaction.

3. have a small/light dinner.

4. have a smoothie an hour or two after dinner (usually banana, kale, blueberries, vitamin smoothie powder, protein powder)

after a hard workout (i usually run at night), i might have an egg the next AM.

after the smoothie, i generally don't eat anything else. a big mistake i make is beer, but, hey, this is life. i cut out beer two weeks before a race. i always drop an extra pound or two by doing that.

Hi OP I don't know what happened to my message, sorry. Here it is fixed.

We're similar.

3:14 PR in '08 (i was 158 lbs then). Goal sub 3

around 12% BF

6'0 161

I've gone from 175 to 161 this summer by following these tips.

1. Listen to my cravings. Crave sweet--> fruit. savory--> meal with coconut oil. Creamy--> chocolate milk. etc. Cover the five tastes often.

2. Eat slower. Feeling full takes about 20 minutes.

3. Don't eat in front of screens.

4. Eat mostly whole foods i.e. nothing in a can or with a label.

5. Packaged foods should be healthy: natural granola bars, high quality trail mix, bulk nuts/grains, quinoa, etc.

6. Craving a snack, have a healthy one.

7. Eat unhealthy food occasionally without feeling guilty.

8. Drink lots of fluids.

This will help you be cognizant of your nutrition needs by using your own body's feedback. By balancing your diet you should feel great!

Good luck

Read more:

http://www.letsrun.com/forum/flat_read.php?thread=5392996&page=1#ixzz2ehOxxCpz

6'1'' 190 sounds perfect. I went 2:52 at 6'0'' 185 (muscle). Being hungry sucks. Train hard and enjoy life.