Critique my “diet” (not counting calories but want to eat healthier) plan

Looks pretty good - but I'd suggest adding in more fruits/veggies and dialing back the fried eggs / peanut butter - or replacing peanut butter with almond butter.

Also - I'd suggest adding in chia seeds with your oatmeal / greek yogurt.

Lastly - watch the sodium levels when it comes to making mexican food. Everyone acts like Chipotle is all healthy, but that stuff has ~70% of your daily sodium level in 1 meal. Not good.

Your one day meal plan shows you struggle with what healthy means but is not bad for dropping those last 5#.

A lot of healthy carbs, mixed with good fats at breakfast. If I were to say anything, add a small salad at lunch and/or dinner and maybe some fruits as a snack. That's what I do to make sure I'm getting my micros in. Other than that it looks good, just remember that a "good" diet doesn't have as many rules as everyone says as long as you don't fill up on processed sugars and fats (aka junk food)

You need to add more carbs mate. Carb the f#ck up. 80/10/10

Thanks for the advice everyone!

I hadn’t really thought about whether I want to aim for high carb or medium carb (50% vs 65+). I suppose I could try eliminating the eggs and peanut butter and replacing with lots of fruit and oatmeal and see how I feel for a week. Is that the best way to adjust the macros?

Cut out the eggs and dairy. Add in more veggies and fruits.

It is illegal for the FDA to say eggs are "healthy" (because they are not). That's why they are usually called "incredible and edible" in the commercials.

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Cutheeg wrote:

Cut out the eggs and dairy. Add in more veggies and fruits.

It is illegal for the FDA to say eggs are "healthy" (because they are not). That's why they are usually called "incredible and edible" in the commercials.

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Too much fat in my opinion. Maybe you don't quite notice it, but you're eating pinda butter or something else very fatty with every meal. Fried eggs contain a lot of fat too. Go a bit more with plant based foods than with animal products. Skip some of the fat you'll be doing just fine!

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Cutheeg wrote:

Cut out the eggs and dairy. Add in more veggies and fruits.

It is illegal for the FDA to say eggs are "healthy" (because they are not). That's why they are usually called "incredible and edible" in the commercials.

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D3 Meal Planner wrote:

Thanks for the advice everyone!

I hadn’t really thought about whether I want to aim for high carb or medium carb (50% vs 65+). I suppose I could try eliminating the eggs and peanut butter and replacing with lots of fruit and oatmeal and see how I feel for a week. Is that the best way to adjust the macros?

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How many cans of Sprite per day?

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TinyBubbles wrote:

How many cans of Sprite per day?

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I was just kidding Durian Rider about his Sprite consumption(if that's really Durianrider.) I watch a lot of his youtube videos.

Long term population studies have recently found that people who eat high carb diets live shorter, less healthy lives than those who eat high fat diets. From an evolutionary perspective, it makes no sense that we would evolve to have so many of our calories come from one source (grain). Once you control for lifestyle, vegetarians live no longer than meat eaters. They only live longer because they are more health conscious in other areas of their life.

Here is what the latest research advises, put as simply as possible:
Cut out the refined carbs, cut out the refined sugars. Everything else in moderation. Try to eat organic and drink plenty of water.

THE SOLUTION !!!

If any athlete isn't eating tons of greens, then he/she are crackers.
A super immune system should be the first thought when organising a healthy - a really -healthy diet.

Leafy greens are a must for sure. The OP should check out nutritionfacts.org to investigate optimal food choices. Durian Rider's book, " Carb the F**k Up" is a great as well as "How Not to Die" by Dr. Michael Greger, M.D. and Dr. John McDougall's book "The Starch Solution". Those wishing to go on the rawfood journey should read Dr. Graham's book, "80/10/10".
The science clearly shows that the 80/10/10 approach is most optimal for cardiovascular health and overall health. That's 80% of total daily calories coming from whole food plant-based carbs, 10% coming from whole food plant-based protein, 10% from whole food plant-based fats (no extracted oils of any kind). This is clearly the best approach. That is why the biggest health insurance provider in the world, Kaiser Permanente, has published an information brochure about this dietary lifestyle to teach their doctors and patients this effective lifestyle alternative.The bottom line is it saves them at estimated $30,000 per patient when this dietary lifestyle is followed..

It's not the 90s anymore. Fat from nuts and eggs is not unhealthy. It will keep you full. I used to be fat-phobic and wondered why I was hungry all the time. People have different nutritional needs as far as fat/protein/carb ratios go as well. I've tracked my own diet and find that I tend to eat closer to 50/30/20 and my running, energy and weight is better than back when I ate high carb/low fat. High carb might work if you are naturally thin (ex: Kenyan), just as low carb/high protein probably works better for people with large frames. Just remember that as long as people are different, they will argue with you, especially on LetsRun, so if you are truly concerned about your health, it's better to work with a professional.

I didn't say nuts. I said eggs are unhealthy. The federal government/USDA will not allow egg companies to write that "eggs are healthy". You probably lost weight because you started eating less highly processed food with a bunch of refined sugar/oil....aka "real food." Cut calories...lose weight. Simple thermodynamics. People are always like "oh ice cream is so bad because of all the sugar (which it is), but what they forget to say is how bad all the fat (usually saturated) is in ice cream. And don't even get me started on casein.

Carbs and fats are obviously not all created equal. It's different to drink a bunch of apple juice and to eat a whole apple. Just like it is a lot different to eat a bowl of rice vs. a bowl of rice crispy cereal. Most Americans need to cut down on fat (runners included). Unless you are anorexic and have an eating disorder the only real fats you need that are healthy are DHA/essential omegas. Which are very easy to get on a balanced diet.

Low carb high fat/protein does not work well for people with "large frames." You can lose weight on any diet. It's what you are doing inside that increases risk for heart disease/type II diabetes/cancer (long term) that will catch up to you eventually.

Again though, lets keep representing 'Merica (esp Texas) with heart disease as a #1 killer and type II diabetes and cancer rates staying high from all the fat/animal products people like you push and promote.