Weight loss diets for "senior men"?

[spiker76]

Restricting anything you enjoy will end in failure of the end goal understanding input over output will lead to success ,becoming a compulsive label reader and getting a copy of the collins calorie counter book will be your best friend (fits in your pocket

EAT WHAT YOU WANT BUT BE HAPPY DOING IT -food is made up of 3 main categories Protein,Fats and carbohydrates have a go at the following it works

All meals must be 350 calories MAX and must contain 20g PROTEIN start at 5 meals a day 1750CALS EAT WHAT YOU WANT AS LONG AS IT FITS THE FORMULA

Breakfast example

Medium Sliced Wholemeal Bread (1.5 slice) 3.5g protein, and 83 calories.
100g Sliced ham =118 calories-22.5protein
Poached medium eggs 66 calories each 13g protein
Tomato ketchup 2 tbsp 40 calories
Black coffee or tea with sweetners free count
Hydration is important between 3 and 5 ltr a day no added sugar squash free count

Totals

calories=348.5
protein=39

meal planning is important add or take away meals as required

Exercise with in your limits

 

[spiker76]

Another example

Wyke Farms Leskol Cheese, 30 g Calories: 84 •Carbs: 0g •Fat: 5g •Protein: 9g (60g portion 168 calories 18g protein)
Cream Crackers x 2 = 70 cal 2.4g Protein
1 large apple 116 cal

Total = 354 cal
Protein=20.4g

This one is good as additional meal planning

 

[Stringer]

Cut carbs Cut carbs Cut carbs!!! Eat what you evolved to eat. Fatty Meat & eggs and veg (in season). As much as you can comfortably eat in one or 2 meals in an 8 hour window per day. Sugar makes you hungry (ALL carbs convert to sugar). Eat liike this and you wont have to fight hunger. You have to fight through the carb addiction initially but I just works, NOTHING else is sustainable as you are always hungry. Lots on youtube.

 

[Stringer]

PS dont worry about saturated fats

Saturated Fats and Health: A Reassessment and Proposal for Food-Based Recommendations: JACC State-of-the-Art Review

www.jacc.org

 

[willowbank]

Restricting anything you enjoy will end in failure of the end goal understanding input over output will lead to success ,becoming a compulsive label reader and getting a copy of the collins calorie counter book will be your best friend (fits in your pocket

EAT WHAT YOU WANT BUT BE HAPPY DOING IT -food is made up of 3 main categories Protein,Fats and carbohydrates have a go at the following it works

All meals must be 350 calories MAX and must contain 20g PROTEIN start at 5 meals a day 1750CALS EAT WHAT YOU WANT AS LONG AS IT FITS THE FORMULA

Breakfast example

Medium Sliced Wholemeal Bread (1.5 slice) 3.5g protein, and 83 calories.
100g Sliced ham =118 calories-22.5protein
Poached medium eggs 66 calories each 13g protein
Tomato ketchup 2 tbsp 40 calories
Black coffee or tea with sweetners free count
Hydration is important between 3 and 5 ltr a day no added sugar squash free count

Totals

calories=348.5
protein=39

meal planning is important add or take away meals as required

Exercise with in your limits

Food is actually made up of 4 not 3 main ingredients, you omitted Fibre which is more important to a healthy diet than most people realise. It keeps the waste moving which leads to a healthy gut and prevents the build up of poisonous toxins.

Willowbank.

 

[VSS]

Slight hijack here, but has anyone got any sensible tips for gaining weight?
I've always been pretty lean, and eat as much as I want whenever I want. Usually five meals per day, ending with a really good feed just before bed. Plenty of carbs (loads of spuds, brown bread, pasta, rice) lots of really fatty meat (eg, home-grown pork chops with more fat than lean), and I'll clear up any leftover fat that anyone else in the family doesn't want. Usually ice-cream for pudding, with extra cream, and plenty of butter with everything (the pleasures of owning Jersey cows!). Absolutely love pastry too, so eat more than my fair share of that. I don't eat many sweet things, but usually start the day with cake or biscuits, and have the same again at tea time.
Last year I lost 10kg that I couldn't afford to lose, and looked positively skeletal. Really struggling to put it back on again.

 

[FrenchieBoy]

Slight hijack here, but has anyone got any sensible tips for gaining weight?
I've always been pretty lean, and eat as much as I want whenever I want. Usually five meals per day, ending with a really good feed just before bed. Plenty of carbs (loads of spuds, brown bread, pasta, rice) lots of really fatty meat (eg, home-grown pork chops with more fat than lean), and I'll clear up any leftover fat that anyone else in the family doesn't want. Usually ice-cream for pudding, with extra cream, and plenty of butter with everything (the pleasures of owning Jersey cows!). Absolutely love pastry too, so eat more than my fair share of that. I don't eat many sweet things, but usually start the day with cake or biscuits, and have the same again at tea time.
Last year I lost 10kg that I couldn't afford to lose, and looked positively skeletal. Really struggling to put it back on again.

Sorry mate I can't help you out on that one but if i could you would be more than welcome to some of my excess weight - Would a couple of stone do?
I wish you well and I hope that you find an answer to your "problem".

 

[User00035]

Slight hijack here, but has anyone got any sensible tips for gaining weight?
I've always been pretty lean, and eat as much as I want whenever I want. Usually five meals per day, ending with a really good feed just before bed. Plenty of carbs (loads of spuds, brown bread, pasta, rice) lots of really fatty meat (eg, home-grown pork chops with more fat than lean), and I'll clear up any leftover fat that anyone else in the family doesn't want. Usually ice-cream for pudding, with extra cream, and plenty of butter with everything (the pleasures of owning Jersey cows!). Absolutely love pastry too, so eat more than my fair share of that. I don't eat many sweet things, but usually start the day with cake or biscuits, and have the same again at tea time.
Last year I lost 10kg that I couldn't afford to lose, and looked positively skeletal. Really struggling to put it back on again.

Seriously, have you had a check up? Unexplained weight loss should be investigated.

 

[Rasputin]

Slight hijack here, but has anyone got any sensible tips for gaining weight?
I've always been pretty lean, and eat as much as I want whenever I want. Usually five meals per day, ending with a really good feed just before bed. Plenty of carbs (loads of spuds, brown bread, pasta, rice) lots of really fatty meat (eg, home-grown pork chops with more fat than lean), and I'll clear up any leftover fat that anyone else in the family doesn't want. Usually ice-cream for pudding, with extra cream, and plenty of butter with everything (the pleasures of owning Jersey cows!). Absolutely love pastry too, so eat more than my fair share of that. I don't eat many sweet things, but usually start the day with cake or biscuits, and have the same again at tea time.
Last year I lost 10kg that I couldn't afford to lose, and looked positively skeletal. Really struggling to put it back on again.

To reiterate what I said earlier before the arm chair dieticians piled in. Get your bloods done look for why you might have lost weight. Presumably unless you have radically altered your diet it’s likely a combination of low test/high cholesterol poor sleep stress etc.

Well worth spending the money to see why before embarking on a meal plan. I lost 10kg first year in covid bloods showed decreased test levels and high amounts of other unmentionables. Diet was clean but driven by stress and lack of quality sleep due to working like mad and being highly active sport wise meant I couldn’t retain the weight. Professional plan was put in place and now got 5kg of lean tissue back and am generally healthier for it.

PM if you want.

 

[User00035]

To reiterate what I said earlier before the arm chair dieticians piled in. Get your bloods done look for why you might have lost weight. Presumably unless you have radically altered your diet it’s likely a combination of low test/high cholesterol poor sleep stress etc.

Well worth spending the money to see why before embarking on a meal plan. I lost 10kg first year in covid bloods showed decreased test levels and high amounts of other unmentionables. Diet was clean but driven by stress and lack of quality sleep due to working like mad and being highly active sport wise meant I couldn’t retain the weight. Professional plan was put in place and now got 5kg of lean tissue back and am generally healthier for it.

PM if you want.

I doubt everyone on here are armchair dieticians. Some people will have been through the same thing as the OP and are sharing what has worked for them.

 

[willowbank]

As said regular (annual) blood tests are always worth having and any unexplained sudden weight loss over a period of a couple of months (max) should urgently be checked out as can indicate the presence of cancerous cells.

Thyroid imbalance becomes common as age creeps up and accounts for a number of problems perhaps not immediately associated with this condition but are very easily rectified.

Willowbank

 

[VSS]

Seriously, have you had a check up? Unexplained weight loss should be investigated.

The weight loss was a side effect of some medication I was on at the time. Checks were done to make sure it was nothing more sinister. Those meds have been stopped now, but I'm finding it a very slow process to regain the weight lost, despite my hearty appetite.

 

[VSS]

As said regular (annual) blood tests are always worth having and any unexplained sudden weight loss over a period of a couple of months (max) should urgently be checked out as can indicate the presence of cancerous cells.

Thyroid imbalance becomes common as age creeps up and accounts for a number of problems perhaps not immediately associated with this condition but are very easily rectified.

Willowbank

I have blood tests every few weeks at the moment.

 

[JTO]

You are up against your individual metabolism. A friend of mine was told to lose weight prior to a surgical operation. she was struggling and the doctors accused her of cheating. They had her in hospital to make sure she was sticking to what they wanted her to eat. After a week of being on just 650 calories a day, she had gained 3.5lbs.

 

[Ooops]

Slight hijack here, but has anyone got any sensible tips for gaining weight?

@VSS Assuming that you're issues aren't a medical thing & that you're considered medically fit enough to take part in an exercise programme do the opposite of what I wrote in post #17. Specifically work out what you're eating now then increase your carbs in the same small increments as I described in #17

If you're fit enough couple that with the starting strength weightlifting novice programme
You'll be amased how effective it is at building you up if you follow it correctly.

Its suitable for all ages, (people in their eighties do it to maintain bone density, mobility and muscle mass ), and it doesn't take up that much time
Again as per #17 you'll want to increase protein intake to help with the tissue growth and repair and to combat the inefficiencies of protein synthesis with increased age

If this is of interest to you I'll get some links and info to you. If not no worries.
As I said before, it works for me

 

[Rasputin]

I doubt everyone on here are armchair dieticians. Some people will have been through the same thing as the OP and are sharing what has worked for them.

Which is exactly why it is wrong to follow someone else’s path because every person has a different metabolism and lifestyle. For the price of going to see a blood work specialist and a proper nutritionalist less than £300 imho it’s false economy to try and work it out yourself.

It’s amazing people will go balls deep on a diet and exercise equipment and not know what you’re starting with

 

[Ooops]

Which is exactly why it is wrong to follow someone else’s path because every person has a different metabolism and lifestyle.

Absolutely spot on. I couldn't agree more.

It’s amazing people will go balls deep on a diet and exercise equipment and not know what you’re starting with

For a specific part of the community I agree, however, if you're physically & medically fit and just out of shape, looking to lose a bit of weight or put some on it really isn't rocket science.

If your past includes active sports like football, rugby, cycling, etc. etc that you pursued hard in your earlier years its likely that you'll have a sensible working knowledge of how to feed & maintain yourself as well as how to safely conduct your self in your given past time.

I mentioned weightlifting because its some thing I've done, in support of other sports, for the majority of my life so I have a barbell, plates and a cage that accommodate my needs and I see no reason not to be using them when I'm 80 if I'm allowed to trespass down here for that long.

However I also mentioned it because its scalable to physical ability, disability and age. For some one else a couple of cans of beans, a 20lt water bottle and a dining room chair might be sufficient to enable them to perform all the basic moves and achieve a demonstrable improvement in quality of life. Weight lifting is proven as offering massive benefits to an ageing population.

How you choose to exercise and control your eating habits will be a personal thing most likely based on experiences in earlier years and your current state of well being. My personal twist is to split my food intake into four meals, that way I rarely feel hungry or low on energy.

Whatever you choose for exercise & diet pick some thing that you think you can stick with for the long term. For example IMHO cutting out all carbs for anything other than a defined short period won't work for most people because you won't stick to it, where as eating as normal but manipulating carbs in either direction in a gradual & controlled manner is sustainable for a lifetime. My hats off to the member who wrote the most important single word published on all these pages combined and that is "Moderation"

If you're physically & medically fit and just out of shape I suggest the £300 would be just as well spent on some refresher coaching in the activity of your choice

 

[dobber]

Slight hijack here, but has anyone got any sensible tips for gaining weight?

Gallon of milk a day. My son started to power lift and needed to bulk up so he started drinking a gallon of whole milk a day, didn't take long to put the weight on, and if done in conjunction with weight lifting the weight was mostly muscle he put on.

 

[wully1234]

Keto! If you can live without the stodge..no pasta, tatties, breed etc..
Actually very easy to stick to if you can plan meals and don't travel for work etc..
I've been doing it on and off for years to stay slim,ish.
You don't even need to do it the letter and will notice results, will never be starving like some diets as you can snaffle like ****! And it takes a while to re-add the weight .

 

[VSS]

Gallon of milk a day. My son started to power lift and needed to bulk up so he started drinking a gallon of whole milk a day, didn't take long to put the weight on, and if done in conjunction with weight lifting the weight was mostly muscle he put on.

No shortage of milk in my diet - got my own jersey cows!
Milk, butter, yoghurt, ice-cream, cheese, cream, in virtually unlimited quanities!
But yes, agree about the muscle. It's mostly muscle I've lost. Arms like bits of limp spaghetti. Have never been beaten in an arm wrestle in my life, but now can't even get the lid off a jam jar!