Author Topic: Menu items for a beginner?  (Read 1026 times)

Offline Bonker

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Menu items for a beginner?
« on: January 25, 2012, 04:08:35 PM »
I'm green so all this info is overwhelming. I'd like to post a list of stuff I plan to buy this weekend and you all nix item that are totally unacceptable. Everything will be organic if available. Also wondering how many pieces of fruit I can have in a day for snacks and fiber? Keep in mind I'm type II and need to lose about 60 lbs.

Apples
Bananas
Oranges
Lemons
Strawberries
Lettuce (red, green, iceberg)
Tomatoes
Avocados
green onions
cauliflower
broccoli
cucumber
Olives
Canned coconut milk
Canned Coconut oil
Canned tuna in water
Frozen salmon
Frozen shrimp
Hamburger
whole chicken(to bake)
Eggs
Almonds (unsalted)
Walnuts
Herbs & spices


« Last Edit: January 25, 2012, 04:34:46 PM by Bonker »

Offline Warren Dew

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Re: Menu items for a beginner?
« Reply #1 on: January 25, 2012, 05:22:03 PM »
Check the ingredients list on the canned coconut milk.  If there's any form of sugar - HFCS, corn syrup solids, sweetener, that kind of thing - anywhere in the list, don't buy it.

If you're currently on a limited budget, see if you can get 70-75% ground beef.  It's tastier, and more filling per dollar.

Also, organic isn't that important if you're on a limited budget, except maybe for eggs.

Offline Bonker

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Re: Menu items for a beginner?
« Reply #2 on: January 25, 2012, 05:33:07 PM »
I have a massive Asian market nearby so I'll have a big selection of coconut products. I'll make sure I get stuff with a very short ingredients list including zero sugar and the other stuff you listed.

I always buy organic lettuce, tomatoes, apples, and strawberries. I'll add eggs(with "omega-3" on the label) to that list.

Any advice regarding how many apples/bananas I can eat in a day?

Offline Il Capo

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Re: Menu items for a beginner?
« Reply #3 on: January 25, 2012, 05:42:50 PM »
Any advice regarding how many apples/bananas I can eat in a day?

These two (apples and bananas) are actually quite dangerous: they've been bred to have a lot more sugar than they did as wild fruits. Bananas, in particular have been definitely bred by humans (in their current form they can't reproduce normally, they are cloned). A quick test for fruit: vitamin / sugar ratio. Apples have very little in way of vitamins you can't get elsewhere and still have a high amount of sugar (glucose and fructose). Same with bananas, although they have a little more starch than sugar.

With that in mind, how many you should eat will depend on your activity levels for a given day and what you are trying to achieve fat-loss wise. For rapid fast loss, avoid them and replace with berries and/or other better choices.  After high intensity training, 1 or 2 pieces would be ideal to replace muscle glycogen.
Any idiot can get on a treadmill and watch TV and then take great pride in the fact they've exercised.
Mark Rippetoe

Offline Bonker

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Re: Menu items for a beginner?
« Reply #4 on: January 25, 2012, 05:55:23 PM »
Cherries, pears, grapefruit, figs?

Offline Warren Dew

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Re: Menu items for a beginner?
« Reply #5 on: January 25, 2012, 07:39:50 PM »
Men can usually lose excess weight eating as much fruit as they feel like, but you'll lose weight faster with less fruit.  Limiting fruit might be a good idea because of the diabetes, too.

When I first went paleo, I'd often eat half a dozen bananas in a day; now I eat a few strawberries or blackberries on average.  That might give you a feel for the range.

Offline Bonker

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Re: Menu items for a beginner?
« Reply #6 on: January 25, 2012, 07:52:29 PM »
Thanks! Noodles and rice got me to where I am today. They have been surprisingly easy to cut. Fruit otoh...

Offline Georgie

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Re: Menu items for a beginner?
« Reply #7 on: January 25, 2012, 08:10:23 PM »

For breakfast eat eggs, sometimes add chopped spinach, from loose cut up frozen.
  no fruit for breakfast.  Only protein, with some spinach.  Or eat a hamburger. 
 
You will not get hungry only eating the protein.   Good luck..

Offline DrivenForce

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Re: Menu items for a beginner?
« Reply #8 on: January 27, 2012, 03:39:29 PM »
Im really thrown at the comment about the apples and bananas comment.  ive been eating at least 1 of each a day.  with my main factor being weight loss.  hmm...
-Nash

Offline Bonker

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Re: Menu items for a beginner?
« Reply #9 on: February 02, 2012, 01:15:26 PM »
Finally got some money and got about half the items on my list. I can tell canned tuna is a problem for me. I mean, it's my crutch. I realize it's not the best food to eat considering Hg. How many 7oz cans per week is too many? I can eat one can every day if I'm not careful.

Offline PaleoDavid

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Re: Menu items for a beginner?
« Reply #10 on: February 02, 2012, 01:54:22 PM »

I'd just switch to a fish lower on the food chain to avoid too much mercury. Go for mackerel (North Atlantic or chub) or herring or sardines. Just watch what they're packed in, i.e. avoid bad oils such as soya AKA soybean.

Finally got some money and got about half the items on my list. I can tell canned tuna is a problem for me. I mean, it's my crutch. I realize it's not the best food to eat considering Hg. How many 7oz cans per week is too many? I can eat one can every day if I'm not careful.
The map is not the territory.

~ Alfred Korzybski

Offline Bonker

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Re: Menu items for a beginner?
« Reply #11 on: February 02, 2012, 03:40:26 PM »
Oooo, I love sardines! I had a couple cans in my hand but put them back because I wasn't sure.

I know canned food isn't the best but I like to have food on hand for when I can't get to the store.

Offline Il Capo

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Re: Menu items for a beginner?
« Reply #12 on: February 03, 2012, 01:21:27 AM »
...i.e. avoid bad oils such as soya AKA soybean.

And anything with the word "sauce" in it. Stick to those canned fish that clearly say: packed in water.
Any idiot can get on a treadmill and watch TV and then take great pride in the fact they've exercised.
Mark Rippetoe

Offline Bonker

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Re: Menu items for a beginner?
« Reply #13 on: February 03, 2012, 01:24:34 AM »
And anything with the word "sauce" in it. Stick to those canned fish that clearly say: packed in water.

I've been strict with my canned tuna for as long as I can remember. I hate oil-packed fish. Yuck!

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Re: Menu items for a beginner?
« Reply #13 on: February 03, 2012, 01:24:34 AM »