Fitness with weird work hours. diet plan help...

  • Countryboyev

    Posts: 12

    Nov 21, 2014 1:33 AM GMT
    Hi, I work all off hours and don't have the best diet. Best foods I can get are fast food salads, and we all know they aren't healthy.

    What is the best diet for a beginner to do. I am looking to loose at least 80 pounds healthy and as soon as possible.

    I have a low energy level and currently trying to get that up with trying new herbs.

    Any advice you can give would be greatly appreciated.


    PS Feel free to send me a private message always looking to make new friends!
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    Nov 21, 2014 2:19 AM GMT
    Countryboyev saidHi, I work all off hours and don't have the best diet. Best foods I can get are fast food salads, and we all know they aren't healthy.

    What is the best diet for a beginner to do. I am looking to loose at least 80 pounds healthy and as soon as possible.

    I have a low energy level and currently trying to get that up with trying new herbs.

    Any advice you can give would be greatly appreciated.


    PS Feel free to send me a private message always looking to make new friends!


    If you're anything like me, the weight and diet may be a major reason for the low energy levels. Try to get more exercise if at all possible, especially strength/resistance; this helps with passive metabolism too.

    I'm not sure what you mean that fast food salads are the best you can get; fruits and vegetables in a grocery store tend to be not just better but cheaper as well. Do you not have access to a half-decent produce section, or do you work some place where they make junk food?

    When I was starting out about 65 pounds ago, I started with some relative fasting and worked my way up; I found that frozen vegetables in chicken broth with some canned chicken or chopped almonds could make a relatively filling but low-calorie evening meal, carrots and pickles made filling fast snacks any time of day, bananas or apples for when I started to feel sluggish due to low blood sugar, and yogurt, milk, and eggs for cheap quick protein early in the day.

    I did mostly stick to the standard recommendation of losing at most two pounds per week, though that was an average; often I would lose 4-5 pounds one week and then eat more the following week to stay steady and give my body a chance to adjust.

    I do feel like limited fasting early on helped me to adjust more quickly; in the past when I'd tried to improve my diet gradually I ended up with worse junk food cravings. Hitting the reset button worked better for me, and I was able to sustain a healthier diet by building up from basics instead of cutting down from excess junk.

    If you're around junk food your whole shift this will be difficult, but it would be especially important in that case to break the association between junk and eating if you can.
  • FRE0

    Posts: 4865

    Nov 21, 2014 10:06 PM GMT
    I've never been overweight. However, when I was younger and detected a tendency to gain weight, I skipped eating one day every week for a few months. Think about it - if you can skip eating for one day every week, you cut your calorie intake by 1/7, i.e., your caloric intake is only 6/7 of what it was previously, assuming that you don't compensate by eating more on the other six days. One could skip eating for two days per week, perhaps on Sundays and Wednesdays. It's not so hard as one might suppose.

    Probably it's a mistake to assume that the same weight control method is optimal for everyone.
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    Nov 22, 2014 4:41 PM GMT
    Countryboyev saidHi, I work all off hours and don't have the best diet. Best foods I can get are fast food salads, and we all know they aren't healthy.

    What is the best diet for a beginner to do. I am looking to loose at least 80 pounds healthy and as soon as possible.

    I have a low energy level and currently trying to get that up with trying new herbs.

    Any advice you can give would be greatly appreciated.


    PS Feel free to send me a private message always looking to make new friends!


    Paleo diet is simply and primitive and not calorie or fat restricted so it is easy to stick to. Expect to lose 5 lbs a week on average until you hit your "natural" weight" .
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    Nov 23, 2014 3:11 AM GMT
    Alpha13 said
    Countryboyev saidHi, I work all off hours and don't have the best diet. Best foods I can get are fast food salads, and we all know they aren't healthy.

    What is the best diet for a beginner to do. I am looking to loose at least 80 pounds healthy and as soon as possible.

    I have a low energy level and currently trying to get that up with trying new herbs.

    Any advice you can give would be greatly appreciated.


    PS Feel free to send me a private message always looking to make new friends!


    Paleo diet is simply and primitive and not calorie or fat restricted so it is easy to stick to. Expect to lose 5 lbs a week on average until you hit your "natural" weight" .

    5lbs a week sounds dangerous, be more realistic and aim for 1 1/2 to 2lbs a week please.
  • HndsmKansan

    Posts: 16311

    Nov 23, 2014 3:38 PM GMT
    Sounds like you're getting some good input.

    I suggest watching portion control and frequency of eating (smaller portions, but eating 5 little meals per day if possible). Preparation in advance in planning is key. Is it possible for you to prepare your food in advance? If not, figure out what will work.. taking food to work (do you have a microwave or refrigerator)?

    Work with what you have and I'd also strongly suggest you get input from a trained registered dietician.
    They may be able to identify ideas the untrained person can't.
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    Nov 23, 2014 4:57 PM GMT
    If fat is the weight you're wanting to lose, and I assume it is, then I agree w the Paleo advice but you need to add some degree of regular resistance training and to a lesser degree, some cardio as well. If you have access to a microwave at work then you can prepare some easily reheated paleo meals in advance. Any access to an all night/day gym? Like Anytime Fitness or 24 HR Fitness?