diet food ideas for very active person - help please

daisyboyd24

Hi All,

I hope this is the correct place to post.

My husband is on a diet at the moment (he needs to loose around 2 stone)
He currently consumes around 1600 cals a day however his routine is about to change dramatically.

He is a drummer and for the next two weeks he will be doing a lot of touring so needs to be able to stick to his diet but have enough energy to be able to perform and be active for 18+ hours a day.

Does anyone have any suggestions what he can be eating that will be healthy and hopefully help him continue on his weight loss path?

Thanks in advance for any help!
Daisy

Fire_Fox

1600 calories is low for an overweight male, is that what his doctor or a dietician recommended? Average male needs about 2500 calories a day, more when they are physically active (he should be for health and weight management), he should not really be cutting more than about 500 a day off that, certainly not dropping below the basal metabolic rate (calculators online). Aim to lose one to two pounds a week initially, dropping down to half to one pound a week when he is close to goal.

There are two issues with going too low firstly not getting enough nutrients for health and wellbeing, secondly reducing the metabolism so fat loss becomes harder and fat gain becomes easier as soon as the 'diet' is over.

Should be eating seven to nine servings of low sugar fruits and non starchy vegetables in the full rainbow of colours each day, at least three servings of dairy a day, at least two servings of oily fish a week, modest serving of protein at each meal and snack, low GI whole carbs like beans/ lentils/ barley, healthy fats regularly like oily fish/ seeds/ nuts/ avocado/ olives/ coconut/ cocoa. Always have breakfast and ideally eat every four hours thereafter, avoid caffeine, sugar, white refined carbs and alcohol, these all mess with blood sugar/ energy and weight management. Sugar added/ fat added foods maximum 10% daily calories.

No different than he should be eating the rest of the time except perhaps serving sizes might increase to boost overall calorie intake. That should supply a balance of all the macro and micronutrients needed for health and energy production. Being physically active substantially increases the body's needs for all nutrients, minerals especially if any sweating is taking place.

Acehole_2

slow pie arm
fast legs........ = less weight

EXERCISE...