A Short Primer on How to Lose Weight – What to Eat and When to Eat

Calories = The Biggest Lie In Weight Loss

How Many Calories Should I Eat to Burn Fat or Build Muscle?
Dark chocolate is a good source of healthy fats, minerals and antioxidants. As you get into your thirties, forties, and beyond, this strategy will fail miserably! I dont have the same opinion anymore due to some research but I still think it is the pussy way out of hard work. And even then, yeah, not every cookie needs to be a health food or protein bar. I run roughly 40 miles a week due to cross country practice but I wrestle too, I was considering taking creatine post wrestling up to fall cross country to get big for my senior year.

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You’re Not Eating Enough Calories to Lose Weight

Its ok to eat a stick of butter as long as its balanced with protein and not more than you need. Its not, its actually better pound for pound and is less processed than similar dishes at other places. Except at Cheesecake they taste better, only cost a little more, is twice the size and only has more calories because it weighs more.

I always go the same one, but I have never had a bad server. They know there food, they have recommendations on whats good not pushing whats stale.

There also really funny. Its a free country? If you have to have that information then dont eat there. I hope people are smart enough to realize there all incorrect anyways. This is not packaged food. A dishes calories could easily vary by calories depending the portion, how much of each ingredient, how long it was fried or cooked, etc.

You dont make spaghetti at your house and portion out calories. The best you can do is guess. Counting calories will never help you lose weight, it just leads you in the right direction. I hope everyone realized how stupid daily nutrition facts are. You dont burn calories a day. This is a gauge based off someone who does burn calories. Calories burned is based on your genetics, lifestyle, time your awake, activity level, and many other factors.

You cant ever know exactly what you burn without medical tests. But you can get a good idea based off of height, weight, age, gender, activity level, and exercise level. And there are calculators out there to help. Without exercise I burn about calories, with exercise about calories. You are supposed to eat certain foods to fit your lifestyle, Americans dont do that.

For instance you need high fat, moderate protein, and low carb if you sit at desk all day like me. If you work outside you need and move you need high carb, moderate protein, low fat. Calories do not mean fat. There are more factors. There are calories in a pound of fat. But that doesnt mean if I burn I will weigh a pound less or that a cal piece of chicken and cal Snickers will act the same in my body.

Food that is processed and fried in cheap oil at Mcdonlds will cause double the weight gain of the same type of dish at cheesecake because your body cant as easily identify is as fuel.

I always hated these restaurants and still do. Cheesecake Factory, Claim Jumper … I cannot physically fit all that food down me, so I end up getting an appetizer, not being able to finish it, watch it get wasted, and then not be able to order dinner. I might as well just flush the money down the toilet.

If people manage their debt like they manage their plates, no wonder Americans are all spherical and up to their eyeballs in red ink. This thread has been going on for a couple of years now, but I just now stumbled across it. People are still posting, so I want to add a couple of comments. I have been scanning these posts for about 30 minutes, and I have to say I am stunned at the attitudes of the CF servers who have posted.

While I can appreciate their frustration with customers who treat them badly, complain about everything, and leave poor tips, none of those things really have anything to do with the topic being discussed here.

CF is my favorite restaurant, but I consider it a high-calorie treat to be enjoyed on special occasions. I have never had a bad server at CF, and I am happy to treat them with respect and tip them well. One issue has nothing to do with the other.

I have always struggled with my weight, and I always keep track of my calories. If I do order it, I take a couple of bites and then share it or take the rest home. One slice has been known to last me nearly a week. Yes, I knew that would be the case going in, and I made the decision to go there, but having the nutritional information available helps me make better choices. And contrary to what some of the CF employees are saying here, it is NOT just a matter of common sense.

All we want is the information to help us make better choices when we do treat ourselves to an evening out. On the rare occasions that I do treat myself, I look at nutritional information online and decide what I will order before I go. I am less likely to inadvertently order something that is more fattening than I realized. Why does that bother some of the CF servers so much?

Thank you so much for posting this. I am going to CCF for the first time in many, many years with some friends tonight and having this info is so helpful in planning what I will order. More than 1, calories for lettuce wraps or a grilled eggplant sandwich? To assume that everyone who wants to know what he or she is eating and makes conscious decisions regarding what to order is just a fat, lazy slob who has no common sense and has never heard of portion control is just ignorant and a really poor way to position your company.

Not that it matters anyway, but the assumption that is in the responses here is just way off base. Ok, enough with all the CF servers posting here. You have obviously been drinking the CF kool-aid. People want to be informed. You would have to be a complete dumb-a to think that anything fried with alfredo sauce has low calories, but we are talking about simple things like lettuce wraps that are over 1, calories?

WTF is in these things? Because that low carb stuff really has 74 grams of fat. I find the attitude of all the servers on here to be really cult-like and bizarre. You know the food you serve is bad, yet expect people to eat it, not complain, and not have a heart attack from something with two days worth of sodium.

Meanwhile you take their money and run. I personally make it a habit of dividing my meals in half at ANY restaurant, so take the condescending attitude somewhere else.

Now that I know the attitude of most of the servers that work there, I will think twice about going there again.

Thank you for the info. I am on WW and find it hard to get all the nutritional info when eating out. I too agree with some previous posters; if you eat every crumb of food on your plate at the CF then YES you will have eaten a billiona calories.

Their portions are like 3 servings, so if you eat half and take the rest home it is not THAT bad. The chicken I got last night was served with 3 chicken breasts, I ate one and a half and pushed away after that. It is all about choices people. Besides, it is not horrible to treat yourself every once in a while. I also work at The Cheesecake Factory, and have for 10 years. All our menu items are from scratch. Of course some things are high in calories and fat, but you can always be a responsible adult and chose something healthy.

We are amazingly accomodating for special requests too. If you want something without oil, butter, or cream, just ask! We would love to make it healthier for you if we can. I was wondering if anybody knows if french fries are included with the sandwiches when reporting the calories.

I wonder what the Cheesecake factory is going to do now in California now that the Nutrition Labeling law has come into effect? I was pleasantly surprised to find that the full cobb salad was only since I eat half for dinner and half for lunch the next day. At the same time, if I want to spend the last calories of my daily intake on a piece of low carb cheesecake, I can account for it.

Cut most of these entrees in half and you have two reasonable meals. I am surprised everyone here is so angry. Just anger all around. I would never have guessed how many calories are in the salmon! Which to me is a fairly healthy option.

Also had no idea there were that many calories in their desserts. Knowing the nutritional info about the food we put into our bodies is important to some people. Now people stop being so angry at everyone. If you care about your weight, then practice portion control pack it up , and order items that are not obviously full of fat and cream. I had a CUP of the wonderful chicken artichoke soup. Eat what you need. Just to let everyone know, anywhere you go out to eat, the calories will be high.

Nutirtional inforamtion is mainly kept secret for recipe purposes. When you have alot, pack half of it home and eat it tomorrow or share with a freind. I have been a restaurant manager for 17 years and this is a sensitive subject for me. I worked for Applebees at the time when the Weight Wachers items came out and it was a nightmare!

With a restaurant that barely did a million a year it nearly crippled the prep team with the precise callabrating of the scales and weighing out every single portion. That is with the help of pre-prepped frozen items that are trucked in everyday. The Cheesecake Factory I work for does 16 million a year and makes every menu item fresh on a daily basis!

It would not be possible to weigh out every sauce and item. Two ounces of Cheddar Cheese to me may be Four ounces to my linecook which can easily turn an item from calories into If you want precise calculations stick to the frozen t.

You can eat anything you want if you educate yourselves of the basics of nutrition. It is so sad the state of the country and our society when we must protect everyone from everything. We cooked for ourselves and then places like that popped up so families could take the weekend maybe sunday off and go out to grab some food at a resteraunt. Now for many it is every day, not even times but every single day we eat something fast food.

No one has to eat at the Cheesecake Factory. It is a nice treat, but if you eat their so much that it is compromising your health, you need to take a step back and realize that it is your own decisions that make you fat and unhealthy.

In most of the posts that I read there seems to be this assumption that dining out is or ought to be a part of our daily lives. Even if you could afford to eat out every day, why would you? I am so glad this has finally come out. Typically we either share a sandwich and soup, or take most of our portions home.

I can get about 3 dinners out of one of their regular plates, like the chicken marsala. Thank you so much for posting the menu — and yes, if someone could post and updated menu they have just changed it in the past few months it would be nice to see the new additions!

But at calories? I work at the CCF in a city where it is not mandatory to print nutritional information. I was wondering if you could post an updated version of our menu, including the kids menu, if you can. Also does anyone have the milkshake nutritional information? Thanks for posting this it has been really helpful. I had a question because I have seen many other lists on other website that include a large variety of other vegetables and fruits then this list. I have also seen that some meats are negative calories.

Is there any way or some how I can confirm that? Again, thanks for your post very helpful. I think there is something to this. During the "Dust Bowl" in the s, many farmers who lost their own farms brought their families to California to work in the orchards. They were typically scammed financially, one big scam being the offer to "eat all you want" of whatever they were harvesting this would be things such as on the list above.

At first this sounded like a dream to people who had become so poor they were starving; however it quickly became apparent that this was making them sicker, thinner, and increasing their health very severely. This is well known and well documented, sad part of American history. It wasn't meant obviously as a "study" of whether there really are negative-calorie foods that, if you attempted to rely upon them, would actually do you harm; but I think this evidence is highly suggestive.

Another such food is rabbit, which was well known amongst pioneers to be an unsafe food for consistent use, because it cannot support humans. Just for the sake of comparison, the food that was proven over time through real use to be the one best adapted for keeping people alive was cornmeal. Your email address will not be published. More on Weight Loss. Negative Calorie Foods The phrase " Negative Calories " seems to be causing some confusion as it suggests there are foods which possess no calories at all.

All food contains some energy because they include an amount of carbohydrate , protein or fat either alone or in varying amounts. All these macronutrients are energy sources, and thus all food contains some energy. Moreover, most junk food is low in protein, low in fibre, low in water and easy to chew, making it extremely easy on your appetite.

These are huge points in favour of dirty bulking, right? A good bulking diet is about focusing on eating plenty of nutritious foods. Once gaining weight becomes easy, then you can work on swapping out your unhealthy meals for healthier alternatives.

And as you swap in those healthier meals, keep in mind that you want to be keeping those new foods as easy on your appetite as possible. There are a lot of appetite tricks in there. The meat is ground, the bread is heavily processed, the processed cheese is calorically dense, and there are a lot of delicious sauces in there. This makes your meal healthier without sabotaging your efforts to eat more calories. One of the main differences between naturally skinny guys ectomorphs and naturally overweight guys endomorphs is that our stomach sizes are totally different sizes.

In fact, our stomachs can be up to 6 times smaller than theirs. This is why they can wolf down giant meals with ease, but if we try to match them fork for fork, we wind up feeling sick and lethargic.

However, our digestive system is often similarly powerful to theirs, especially once we get used to eating more food.

So one of the best ways to get around a small stomach is to forget about eating bigger meals and instead focus on snacking between meals. You only need about extra calories in your daily diet in order to gain a pound each week, and that can easily be accomplished with just two calorie snacks each day. If we look at the research on how snacking affects appetite , your body does a poor job of tracking how many calories you eat while snacking.

This extra muscle growth will last for a few hours, and then your body will return to normal, at which point you can stimulate muscle growth again by eating another protein-rich meal. The researcher Dr Eric Helms estimates that eating 4—5 meals per day, each containing at least 20 grams of protein, is the absolute ideal for building muscle.

This schedule is also well-suited for guys with smaller stomachs, as eating more frequently means that your meals can be smaller. However, be warned that frequently eating protein-rich meals can make it harder to eat more calories. If you focus on healthy calorically dense foods, it will be far easier to eat more calories.

Fortunately, there are quite a few healthy foods that can help us eat more calories. Here are the best healthy bulking foods:. Whole milk is high in protein and calcium, making it great for stimulating muscle growth.

A single tablespoon of olive oil contains calories, making it the most calorically dense food out there. Desperately taking shots of olive oil at midnight in order to hit your daily calorie target as we used to do can be a pretty bad time, but drizzling olive oil on top of vegetables is a great way to boost their caloric content in a healthy way.

As a bonus, the minerals found in nuts, such as magnesium, tend to be great for testosterone production and muscle growth. Dried fruits are a fraction the size of regular fruits, yet they have just as many vitamins, minerals and fibre.

In fact, if you compare dried fruit against fresh fruit by weight , dried fruit contains about 3. Dark chocolate is a good source of healthy fats, minerals and antioxidants. Trail mix is a blend of the highest calorie health foods: This gives you the carbs, fibre and phytonutrients from the dried fruits while also getting the healthy fats and minerals from the nuts and chocolate. Muesli cereal, like trail mix, is a blend of dried fruits and nuts. Protein shakes—especially whey protein shakes—are the easiest way for a guy with a small stomach to boost his protein intake.

They also taste great in smoothies, can be sliced up and added to cereal, and make a great pre-workout snack especially if you lift first thing in the morning. White rice is the cheap bulking food. A cup of cooked white rice contains roughly starchy carb calories, which are perfect for building muscle, and which digest easily. Brown rice is usually marketed as being healthier because of its higher fibre content, but white rice is cheaper and easier to digest while being just as effective for building muscle.

When you blend foods, they become calorically denser, less filling, and easier to digest. Blend them up with some fruits and milk. Cheese is high in calories, contains a decent amount of protein, and makes food far more flavourful.

Some cheeses, like parmesan, are also rich in probiotics, making them great for your digestive health. Yoghurt is high in protein and a great source of probiotics. It works well in smoothies, can be added to cereal, and makes for a great snack.

Kefir can be made by fermenting milk. The fermentation process eats up some of the sugars in the milk, leaving probiotics in its place. This makes kefir higher in protein than milk, and richer in probiotics than yogurt.

Meat is often chewy and sinuous, making it quite filling and slow to digest. However, if you choose ground meat instead, not only is it often cheaper, but it will also be far less filling and digest far more quickly.

Salmon is arguably the best meat for trying to eat more calories. Eating salmon twice per week is more than enough to get all the benefits from the healthy fats. Their metabolisms were too fast, their stomachs were too small, their appetites were too fickle, and even though they tried to force-feed themselves, they just felt sick and tired. Three months from now, you can step onto the scale 20 pounds heavier. Not only have I done it three times myself I gained 55 pounds by doing three 3-month pound bulks , but this is what I spend all day helping guys do in the Beastly community.

The trick is being clever about it instead of trying to brute-force it. Now is the time to start learning about how to eat in a way that suits your body type and your goals.

It includes a sample meal plan with all of these principles optimized which is how I was able to finally gain 55 pounds. Plus, we'll put you on the Beastly newsletter so that you get all of our best information and offers.

Is appetite also psychological? Being ectomorph, I likely have a small stomach, but I love to eat, I could easily down calories of protein and fiber. It would get me fat, as it has twice in the past! Even while lean bulking I really have to control myself to not overeat. Hey Cole, appetite can definitely be psychological. One example of that is our desire to eat more calories when the food tastes good. Not all ectomorphs have small stomachs, though. Is that something we should worry?

What about nutrient timing… Should we try to make an effort to eat most macros before and after the workout or would be okay to have a massive calorie breakfast even when working out only in nighttime? So, for example, rice will indeed cause bigger insulin spikes than butter. Protein is also quite insulinogenic, mind you, so having a whey protein shake will also trigger a hearty rise in insulin. However, the whole point of bulking up is to get the insulin to help you store the extra energy as muscle.

And more muscle is fantastic for your longterm health. Always a good idea to clear these diet changes with your doctor, though. Is it okay to eat three bananas as a meal? Something like trail mix would be better. Or a banana and a pint of milk. Calorie cycling is effective, yeah. In the Bony to Beastly Program we also recommend calorie cycling though along with a few other little tricks to further boost results.

So having bigger meals with lots of protein and carbs surrounding your workouts can indeed help. IF has a lot of positive effects hormonally which are great for gains. It brings down insulin while naturally boosting GH and Testosterone.

This causes the body to burn the fat store during the long window of fasting which can help get rid of the skinny fat while the muscle mass only increases due to the increased GH and T levels when combined with lifting. And if you do IF, your appetite becomes so great that you end up eating the same amount of calories in an 8 hour window. So IF is really about fat loss and muscle gain hence called LeanGains which all body types including us skinny guys can only benefit from. Hey RR, I disagree.

First of all, I want to point out that this article is written for guys who are struggling with bulking diets, and who are trying to eat more calories. Would you get any muscle-building advantages due to testosterone or growth hormone? For one example, you miss an opportunity to stimulate muscle growth by eating a protein-rich breakfast and you thus spend less time each day in a calorie surplus.

And keep in mind that being in a calorie surplus is WAY more anabolic than the acute increases in growth hormone and testosterone caused by intermittent fasting. However, you can still build muscle just fine while intermittent fasting, just like you can build muscle just fine while eating 8 times per day.

This is relatively minor stuff here. And, to be honest, I prefer IF for guys who are simply interested in being lean and muscular for life, without the weight swings of the average competitive bodybuilder. Dr Layne Norton takes a harsher stance against intermittent fasting for muscle growth.

You know what, this merits a full blog post. Appreciate your long response, Shane. However there is a lot of conventional science quoted here that are getting debunked now. This idea of eating 5 meals a day throughout the day keeps the insulin level spiked up all the time that has all kinds of negative effects in the long term.

Jason Fung has been doing some good work on this topic and here is something I found on this topic from him:. The book clearly describes the process of protein catabolism, explaining how your body actually downregulates protein catabolism and upregulates growth hormones in response to fasting. During fasting, you start by burning off all the glycogen in the liver, which is all the sugar. The body never upregulates its protein catabolism.

There is a certain amount of protein that you need for a regular turnover. When you start fasting, that starts to go down and then fat oxidation goes way up. You could go for days and days.

How Many Calories Do I Need?