GF wants to lose weight, what kinds of foods? Need some help!

[Xtreme2001]

I understand the RDA for females are relatively lower than males (2100kcal/day females). I'm trying to devise a diet for my girl, which will help her lose a couple of inches of her waist (it's what she wants, i've told her she doesn't need too... but what do I know?). Roughly 1500kcal or less, depending on how she mentally and phsyically feels. It's hard for myself to create a diet suitable for girl when i'm constantly thinking of things I eat, that's what makes it difficult.

She's not a bodybuilder, or one who actively works out, but was active in numerous sports prior to our car accident months ago, which has put a damper on her physical activies. She's slowly starting to get into the cardio 20-30min/day and a light 30 minute workout following the cardio session. She does this in the A.M on an empty stomach and does this 4 times a week. She also has swimming/cardio sessions twice a week to get her muscles back into shape because of the damage caused from the accident.

I've gotten her started on moderate carbs/pro/fat combo. I'm not sure the ration, but I've whipped it together so fast I have yet to finalize it for her. It was just a start.

She is constantly feeling hungry, but has yet to add flax seed oil or any type of fat into her diet, which I think once she consumes this at night she will no longer feel so 'starved'.

She eats, roughly:
Meal 1: 1 bowl of rice, 2 hard boiled eggs (no yolk)
Meal 2: 1 bowl of oatmeal, canned tuna
Meal 3: 1 bowl of rice, 2 eggs
Meal 4: 1 bowl of veggies
Meal 5: 1 bowl of salad and rice.

As mentioned before, she's going to get flax seed/virgin olive oil to add to her diet, but I'm not sure how much fat she should consume/day? How much is appropriate? 20-30g?

What OTHER type of simple carbs should she consume? Any other ideas for proteins?

Also, I've told her to add turkey and chicken to the last two meals (small portions), which hopefully may help her starving sensation.

She also drinks 2L+ over water a day. She complains that she needs chocolate.. and more chocolate.. to sooth her sweet tooth, and I've told her over and over that it's not easy, which she understands.

Any additional help would be beneficial.
Thanks!

 

[~SC~]

well.....

to begin with, you have waaaaaaaay too many carbs.......she ain't gonna get cut on that........

more proteins and healthy fats as well!

You'll have to figure out her amounts, as you know her stats.

~SC~

 

[Xtreme2001]

I figured there was too many carbs in there. I set that up for a trial run I suppose, just to get her going.

Thanks for looking out for me though

 

[*Fucker]

Not nearly enough fats in there. 20-30 grams? No getting cut on such a low fat allowance.
There is no need for rice in meal 5 (or at all, actually); make sure to get plenty of protein and fat in there.
Meal 4 needs to be balanced much, much more.
Meal 3 - what's with all the rice?
Meal 2 - the oatmeal should be part of the first meal.
Meal 1 - no need for rice (ever), she should be eating the yolks, and you might want to get some whey in for her, at least for the meal.

She's lifting weights, right? Just doing cardio is horrible for cutting.

 

[fresh]

i use to crave choc. like a madman...try supplementing some vit. c.
when you have a craving for sweets sometimes this can be deficiant.

try some glucorell..i have not craved choc. at all since starting this, it is clearly amazing

if she still craves chocalte try onr of the atkins funky bars, they actualy taste pretty good just take in account the nutritional value for the day.

she is probably under the mind set that fats make you fat. educate her a bit and cut her carbs, there are alot in that diet. I have found that it is hard to cut carbs from a females diet and up protein so find out what prot she likes (eg. eggs tuna etc) and encorporate those with some starchy complex carbs (brown rice, yams etc)

I have a "girlfriend" that asked me for diet help and i realized how hard it was to tailor it to a female.

i have found

detour/uturn bars work well- they get there prot. and it taste like choc. this is the only protein bar i found that she actualy likes.

if she can stomach protein shakes these are also great snakes. so is yogart, nuts, beef jerkey, cheese(all girls love cheese),
lots of water(makes you feel full...personaly i like kool-aid with splenda, helps the sweet tooth)

like ~SC~ said you know her states so you have to tailor the diet

i would start out with a 40P/30C/30F
-this is a simple diet for a beginner and can be tailored as she goes

 

[Xtreme2001]

Not nearly enough fats in there. 20-30 grams? No getting cut on such a low fat allowance.
There is no need for rice in meal 5 (or at all, actually); make sure to get plenty of protein and fat in there.
Meal 4 needs to be balanced much, much more.
Meal 3 - what's with all the rice?
Meal 2 - the oatmeal should be part of the first meal.
Meal 1 - no need for rice (ever), she should be eating the yolks, and you might want to get some whey in for her, at least for the meal.

She's lifting weights, right? Just doing cardio is horrible for cutting.

lol.. are you kidding me? For real?

I understand the carbs are relatively high, yet rice is probably one of the best sources of simple carbs for ANYONE who wants to cut. Do some research.

She should be eating yolk(s)? Are you an idiot? One egg yolk has 300mg of cholesterol, which is your MAX daily RDA. The more you have, the more chances of clogging your arteries... which means.. heart attack.. or any other complications.

As for the comment 'just doing cardio'. Read before you type. I said she does a light 30min workout following her cardio session.

Dude.. don't give me advice.. You know nothing.

 

[velvett]

Whoa nelly.
No need to rip afrolov's head off for the rice comment.

It may be a good choice but 3 bowls per day may not be the best choice.

How about some MORE green veggies (Broccoli is always a great choice as is spinach) and how about a yams to replace a bowl of rice too.

As for protein, how about some chicken, fish (in addition to tuna), pork or beef?

I took the time to break down the diet you posted above and made asumptions because you do not specifiy amounts.


644 cal - 5 f - 133 c - 15 pro - 3 cups of brown rice

145 cal - 2 f - 25 c - 6 pro - 1 cup of cooked oatmeal

66 cal - 2 f - 1 c - 14 pro - 4 egg whites

51 cal - 1 f - 9 c - 5 pro - 1 cup cooked broccoli

194 cal - 1 f - 0 c - 43 pro - 6.5 oz canned (water) tuna

16 cal - 0 f - 3 c - 2 pro - 2 cups of shredded romaine


tot cal 1116
fat 10 grams
carbs 172 grams
protein 85 grams




I hope that helps you out a bit.

I personally do 40% pro, and 30% fat & carbs - that works for me, your girlfriend will have to figure out what her body runs with best, so play around a bit. Also, some people do less carbs or rotate their carbs from higher to lower.

1-1 1/2 gallons of water and 2 tbps of olive oil (flax makes me hurl)

 

[*Fucker]

lol.. are you kidding me? For real?

I understand the carbs are relatively high, yet rice is probably one of the best sources of simple carbs for ANYONE who wants to cut. Do some research.

She should be eating yolk(s)? Are you an idiot? One egg yolk has 300mg of cholesterol, which is your MAX daily RDA. The more you have, the more chances of clogging your arteries... which means.. heart attack.. or any other complications.

As for the comment 'just doing cardio'. Read before you type. I said she does a light 30min workout following her cardio session.

Dude.. don't give me advice.. You know nothing.

How about you do your own fucking reseach? Rice is not good for cutting - brown rice is. And still, three bowls is way too fucking much.
How about you look into the fact that dietary cholesterol does not affect blood cholesterol levels? Nor does it clog your arteries. That's an old, unproven fact, just like the whole "fat makes you fat" mantra. Look into it, huh?

And you should look into reading before you type as well: I didn't say that all she was doing is cardio - I said I hope that cardio is not all she's doing. I'm trying to help you out and spare her lean body mass, and you jump on my back.

 

[Xtreme2001]

Afrolov, read your own posts over.

She's lifting weights, right? Just doing cardio is horrible for cutting.

Where did you say 'hope' anywhere in that line? MmmmMm.. nowhere? Have your head screwed on a little tighter. Maybe have you eyes examined, you could be developing severe cataracts. Look into it.

Brown rice.. white rice.. much difference? I beg to differ. Brown is the healthier choice, but white will have similar effects. What about Dark chicken v.s White Chicken? Much difference there to eh? Yeh.. a whole .04g more protein in the dark chicken.

Dietary cholesterol does not affect blood cholesterol levels? Nor does it clog your arteries. That's an old, unproven fact, just like the whole "fat makes you fat" mantra. Look into it, huh?

Please, stop while your ahead. Where do you pull this bullshit from? I'm in the medical field and you're stating nonsense. You want research articles? I'll pull up over a dozen and send them to you to prove my point. You must think A.S does no damage if you do light cycles in moderation as well right? Because it's unproven fact? Wait, you didn't say that, but I'm sure you would argue the same ridiculous thing.

Thank you for your concern, but I'm trying to prove where you were going wrong. Don't state something you have no proof about or because you base it on your personal actions.

Later.