Weight Loss Guide

[Khaled]

Assalaamu alaikum,

The ol belly has acquired some extra jelly since getting married alhamdulillaah, so a few weeks ago I decided to start training. My cousin (former Mr Victoria and runner up Mr Australia) owns a Healthstore in Epping which sells protein powders, creative and other useful supplements for training. He gave me a diet which was written by a well known dietician And so far I've had good results alhamdulillaah so thought I'd share with them you. I lost about 5-7 in 2 weeks (incl exercise of course).

First things first, no more soft drinks, snacks, deep friend foods or take away.

BREAKFAST

1x Multi Vitamin
Egg Omellette (5 egg whites + 1 whole egg) with capsicum and mushroom

OR

Protein Smoothie with 2x scoops of WPI Protein with 1/2 cup of mixed berries, 1 tspn flaxseed oil, 1 cup of water, 2x scoops of Jalna Vanilla Low Fat Yoghurt and mix in a blender

Note: I use frozen berries. Make sure the WPI brand protein is the +one with no fat and no carbs. I use choc flavor but there's also vanilla. I don't like omelettes so this is my choice

EARLY MORNING

A handful of RAW nuts (DO NOT get salted. I prefer Raw Almonds)

MID MORNING

15g of a Low Carb Protein Powder

LATE MORNING

1x low GI fruit

LUNCH

Sour Dough salad sandwich with 2x pieces of sour dough bread, 150g portion of protein, avocado mashed spread, tomato, cucumber, carrot, lettuce

NOTE: I recommend finding a good sour dough maker. Bakers Delight ones go off very quickly. For the protein, I buy a 1/4 charcoal chicken, take all the skin off and cut it into small pieces. That chicken will last me for 3 days alhamdulillaah.

EARLY AFTERNOON

A handful of RAW nuts (DO NOT get salted. I prefer Raw Almonds)

MID AFTERNOON

15g of a Low Carb Protein Powder

LATE AFTERNOON

1x low GI fruit

DINNER

200g portion of protein with mixed vegetables and 1/2 cup of cooked basmati rice plus 1 tspn of flaxseed oil

NOTE: you have grilled chicken, fish, steak, etc as your protein. I usually grill a chicken or fish fillet and have it with cauliflower, carrots, sweet potato, etc) I'd HIGHLY recommend getting the"King's Choice Himalayan Basmati Rice" as I've found that has over half the carbs of other basmati rices. It's available in Safeway and I'm pretty sure Coles.

BEFORE BED

Protein Smoothie with 2x scoops of WPI Protein with 1 tspn flaxseed oil, 1 cup of water and mix in a blender

OR

200g Jalna Vanilla Low Fat Yoghurt with 1/2 cup of mixed berries and 1 tspn of flaxseed oil, mixed together.

Please keep in mind this diet is not for everyone. It is a high protein, low fat and low carb diet. It's good if you're bit overweight and are training but if you're not, you should probably take some of the protein shakes out. I know there's a lot of snacks in between but they are there to speed up your metabolism.

Later on today I'll post a list of good carbs, fats, proteins, etc inshaAllaah

[your sister]

sounds nasty sorry. All these protein shakes and what have you. Why can't people cut out all the crap they eat, exercise , drink plenty of water and EAT REAL FOOD !

[Khaled]

GOOD CARBS

Oats
Muesli
Basmati Rice
Sour Dough Bread
Golden Sweet Potato
Vegetables

• Broccoli
• Spinach
• Capsicum
• Zucchini
• Mushroom
• Tomatoes
• Carrots
• Cucumber
• Lettuce
• Onions
• Cauliflower
• Celery
• Peas

Fruit

• Oranges
• Mandarins
• Green Apples
• Kiwi
• Pears
• Apricots
• Nectarines
• Peaches
• Plums
• Mixed Berries
• Cherries
• Strawberries
• Blueberries

1 gram of carb = 4 calories

GOOD PROTEINS

Chicken Breast

Fish

• Fillets
• Salmon
• Tuna

Steak

• Porterhouse
• Eye Fillet
• Rump

Egg Whites
Cottage Cheese
Jalna Vanilla Yoghurt
Tofu
Protein Powder
Protein Bars

2 grams of protein per kg of body weight per day
30-50grams of protein per sitting/meal can only be absorbed at any time
1 gram of protein = 4 calories

GOOD FATS

Avocado
Flaxseed Oil
Fish Oil
Olive Oil

Nuts

• Almonds
• Cashews
• Walnuts
• Natural Peanut Butter

1 gram of fat = 9 calories

[Khaled]

sounds nasty sorry. All these protein shakes and what have you. Why can't people cut out all the crap they eat, exercise , drink plenty of water and EAT REAL FOOD !

Like I said, the diet isn't for everyone. It's a high protein diet which already consists of 2 food proteins a day. But it's a lot healthier than the junk we eat everyday... HJ and HIYC ring a bell

And keep in mind that a big part of protein powder is muscle recovery and also helping you keep full so that you don't snack late at night, which is something a lot of people have trouble dealing with.

[Khaled]

@sim you tried this book out? My brother bought all these Bruce Lee books. They weren't diet books but more training and mashaAllaah he got fantastic results

[Amin]

Before promoting any new solution, I think the person should be following it for at least 1 month because some don't really sound sustainable.

[Khaled]

Well 3 of my cousins been on it off and on for a few years when they were competing and 2 other cousins for 4 months and they've had good results mashaAllaah. I've gotten good results so far too. It really depends on your goals. Maybe the title of this thread should be changed to "Weight Loss Guide for Gym on-goers" or something like that. I can see now how it's a bit misleading. I'm sorry for that, I was trying to help cause I know how hard it is to find a good weight loss diet that actually works.

I have a bad habit of getting hungry at 11PM, so the fact I can have a filling shake is a big bonus for me as it stops me from raiding the fridge.

[Amin]

When I get hungry at 11pm, I tend to just scull some full cream milk. Is that OK?

[SammerTX]

I've kept a healthy weight and very low body fat my entire life and there's really no secret. Be consistent, and if you don't feel like working out, don't. I only work out 3-4 times a week for around 45 min max but I make every minute count.

Although I've never been one to put anything in my body that I can't pronounce, supplements can work very well depending on your training goals.

For me, it's just about being in great cardiovascular shape whilst maintaining good overall strength since that was the emphasis during my tennis training days. Was hard to give it up so I've stuck with it.

Have stuck with plenty of fresh fruits and vegetables, fish and chicken, nuts, whole grains, lentils, and very rarely do I eat red meat or eat out for that matter unless it's scrumptious Thai food. Can't remember the last time I had a soft drink.

Also, be realistic. It's taken years of inactivity for your body to get out of shape. You're not going to transform it into hulking Adonis after a month.

[your sister]

Like I said, the diet isn't for everyone. It's a high protein diet which already consists of 2 food proteins a day. But it's a lot healthier than the junk we eat everyday... HJ and HIYC ring a bell

And keep in mind that a big part of protein powder is muscle recovery and also helping you keep full so that you don't snack late at night, which is something a lot of people have trouble dealing with.

lol what's hiyc got to do with the price of eggs? Haha that's funny ...anyways you are not meant to be consuming hj orcafe food everyday ( though toucan order the less refined high protein stuff at hiyc anyways). But what I meant is in general, people are always turning to these so called alternatives , rather than just changing bad habits and lifestyle . Allah subhanah put all vitamins and minerals within a variety of foods and some are more filling than any powdered refined stuff in a box and better for you. Even Drinking water helps you feel fuller! It is hard in the beginning but You CAN do it with just fresh fruitn veg.

[your sister]

Most people don't eat real food anymore because they are so reliant on processed and refined foods, they can no longer taste the sweetness of an apple or the flavour of a well cooked piece of meat. I feel ashamed as a Muslim that I am not setting a better example with my eating habits in comparison to my non Muslim friends who wouldn't Anthing unless it was fresh or free from harmful substances. I know I am guilty too. But when people are making the change to adopting a healthier diet, I don't think they should feel reliant on these so called alternatives .

[Islam_Junkie]

Although I agree this regime is a little hardcore for most people and unless you want to be a body builder probably not suitable for most, but many of the hints and tips khaled listed are definately on the money if you're serious about weight loss. However sustaining such a diet in the long term perhaps a little unrealistic. Personally I don't like supplements and prefer real food, but supplements also offer you a quick and convenient protein fix etc when you're pressed for time.
Bottom line, moderation and consistency is key to long term healthy eating.
Anyway, good luck with it Khaled inshallah you achieve your optimal physical wellbeing.

[Khaled]

your sister, the high protein doses aid in building and repairing muscle. Like I said in my first post, if you aren't working out, take the shakes out.

[sonsonator]

I wouldn't necessarily rate Oats as a good carbohydrate. In recent studies they were found to result in sustained blood sugar levels even hours after consumption. I think the glycaemic index is above 70, which in the scheme of things is considered a bad carbohydrate.

One thing that is concerning about the above diet is that it is just not sustainable. You can deprive yourself of carbohydrates for only so long before you snap and start raiding everything in the pantry. Less processed carbohydrates, like whole wheat breads and cereals, in moderation, are not only beneficial...they are necessary, or else you start speaking in tongues! Also, if you're having two (manly) handfuls of nuts a day....nuts are 50% fat in and of themselves. Yes, they are a healthier fat, but still, I wouldn't say that's particularly low fat!

Consistency is the key. Smaller portions of food, six times a day. Increased incidental and aerobic exercise, but not a sudden 6 day a week habit, because once again it is not sustainable. But really, congrats on trying to be healthy. I see so many people on a daily basis with heart disease, diabetes, and other lifestyle induced medical conditions that it leaves me feeling very jaded at times.

[Muslim..Priincess]

Do you what? If we all the followed the prophet's advise on diet, one third for food, one third for water and the other third for air, then we would not need all these types of diets that we have today. In fact, we would not even need to diet.

Just a thought I liked to share..