Advice on current diet

[Albert1809]

Hello All,

I need some advice on my current diet. My family and I are from the Dominican Republic and the normal foods we eat on a daily basis consist of alot of carbs and fat. When ever I try to eat something healthy like a salad with chicken breast I get a stomich ache. The following is some food I eat at home:

White Rice - Every meal will have rice
Beans (Fried\Stewed)
Yellow and Green Plaintains (Fried\Steam)
Pork (Fried\Broiled)
Pasta
Poutry (Stewed\broiled)
Beef - normally with the pasta

I am trying to loose fat, and gain some muscle definition.

Weight: 260 lbs
Height: 6 Feet
Fat#: Not sure but I bet its over 30%

What I want know is what can I add or remove from my diet? Can I cook the foods a different way to remove fat from them?

Normally I work modays-friday , 9-5. By the time I get home my wife has just started cooking and I dont get to eat till 8-9pm. Is that too late?

And what about the rice? I have rice almost everyday. If i dont have a meal with rice my meals feel incomplete. My stomach starts feeling weird. I guess I adapted to rice.

Thanks for the feedback in advanced.:

[.V.]

Sounds like you are a carb addict. I was - your rice is my bread.

Is switching to brown rice an option?

My suggestion would be stick with the beef, pork, and poultry. Toss the rice and pasta. Have more green vegetables. I suspect that the reason your stomach bothers you if you have a chicken breast and salad is because there is not fat in that and you digest it too quickly. Fat slows digestion, staves off hunger, and helps stomachs feel better. When I got off the rice, pinto beans, pasta, bread and on to the meats and green vegetables within 2 weeks I went from mr daily heartburn and 1 large bottle of tums a day to no heartburn in over 2 years now. It takes a couple of weeks to get past the carb addiction though.

This may not be your problem, but from your description it sounds like it.

Now for the other goals you mentioned. Start doing resistance training (lift weights) and cardiovascular exercise (walking, running, biking, jumping rope...)

Find something you like and can stick with.

And no - it's never too late to eat. I eat around the clock. If I'm hungry, I'll eat at 3am and go back to bed.

This is coming from a former 300 pounder who is now 180lb.


Good luck, I hope it works out for you.

[Albert1809]

Thanks for replying. It great to know that I aint the only one with those stomach pain. I guess I have to get myself back into eating greens. I'm not much of a green eating person.

If I replace white rice with brown rice, how much should I have a day?

I start cooking my meets on a crindle with a little bit of olive oil. Is that good or is it as bad as frying with regular oil?

[Albert1809]

Thanks for replying. It great to know that I aint the only one with those stomach pain. I guess I have to get myself back into eating greens. I'm not much of a green eating person.

If I replace white rice with brown rice, how much should I have a day?

I start cooking my meets on a crindle with a little bit of olive oil. Is that good or is it as bad as frying with regular oil?

[.V.]

Oooh boy, you're likely to get a hundred disagreeing replies to the oil question. I never avoid any fat (except when bulking when I'm eating too many carbs on purpose). I just don't cook with oil myself. I bake everything or if I fry, I use a dry teflon pan OR a bit of cooking spray. My idea is to lose weight control carbs - eat natural healthy fats (like those found in meats), and enough protein. To gain, cut the fat so you aren't too full and eat more - this means more carbs. The problem with cooking with oils is that most of them are hydrogenated. Hydrogenated = chemically altered = unnatural = bad for you. Another thing about the oils is they do change when heated to "trans fats". A chemical change that makes the oils more likely to help clog your arteries...just like too many carbs can do. Yes carbs can help lead to clogged arteries. Your body has room for 15g/kg of lean body mass of glycogen storage space. Carbohydrates turn into glucose easier than protein or fat. (different kinds of carbs turn into glucose at different speeds). Excess glucose (more than your body needs at any given time) is stored as glycogen. This is a good thing - it's how our body stores and uses energy. The problem is once you've exceeded your glycogen storage space the excess is stored in your body as saturated fat and cholesterol. Saturated fat and cholesterol in excess = clogged arteries. This is how my vegetarian mother who won't listen to me about how to eat has a bad cholesterol that is so high she should already be dead. It is how mine that used to be at the top of the dangerous mark on the chart when I was almost a vegetarian is now at the bottom of the normal range - since I started eating red meat and loads of green veggies - you know the diet changes I mentioned before.


The reason I suggested brown rice is because it is considered a whole grain. The white rice is bleached so it has had it's nutrition removed and then "enriched" added back in. Therefore it's unnatural. Whole grains generally have more fiber than the white/enriched ones. How much a day? I can't say. Just start with how much you eat now and gradually reduce your daily intake each week until you notice you are losing fat.

And eat some green stuff....oh I already said that.

I just remembered something. Check this out. Maybe it will be right for you, maybe it won't. Worth a look anyway.