Fatass here, early 30s, bodyfat% somewhere around 25-30%. I'm trying to lose 45+ lbs to mostly get rid of my belly and look like a regular non-disgusting human being. Looking for some advice/feedback on my diet and possibly also recommended/sensible supplements.

I've decided to do low carb OMAD, meaning I just eat once per day (dinner), mostly meat/fish with a bit of dairy (cheese, greek yoghurt) and green veggies. Trying to always get at least 100g of protein in, if necessary by adding one or two whey shakes, and also adding some fat (butter) to get the calories to at least over 1000. Typically I'm somewhere in the 1k-1.5k kcal range daily, so a pretty big deficit for my fatass basal metabolic rate. Three weeks in right now, lost around 17 lbs so far, no idea how much of that is/was water weight, feeling pretty good and OMAD feels easy to maintain.

In terms of supplements, I only take three: A) a multivitamin to hopefully compensate for any minerals/vitamins I'm missing with my very reduced diet, B) fish oil for omega3, and C) a collagen/HA supplement to hopefully help a little bit with loose skin on the belly, which I will presumably have if and when I'm successful in my goals.

Feedback and thoughts are appreciated

K

/unsubscribe

>>76368276 (OP)
Count calories
No cheese, added sugar or high fat foods until you are reliably hitting your calorie targets.
Lean protein and baked, steamed, or raw vegetables should be most of what you eat.
Complex carbs will help you feel fuller longer. If you don’t know what that is, look it up.
OMAD strikes me as a gimmick. I know that there are people who have lost weight doing it but if your problem is overeating (which it is), you aren’t actually solving it if you’re still doing it every day desu.
I don’t think the supplements are necessary if you’re eating real food.
t. used to be you.

>>76368276 (OP)
Up your protein, to maintain muscle, adults should aim to consume between 1.2 and 2.0 grams of protein per kilogram of body weight per day.

Add exercise in to your routine, even if it is just going out for a walk for now, exercise significantly increases your metabolism, both in the short term and the long term and is great for mental health.

3 Meals a day will also increase your metabolism, Early Breakfast will kick start your metabolism, Lunch mid-day will keep it going and Dinner will keep it going etc but this is up to you, it will also help regulate your energy and blood sugar levels (I'd assume yours will be high bc ur fat)

CORRECTLY COUNT YOUR CALORIES, so many people do counting calories wrong and end up not losing weight but you seem to be losing weight so you should be fine.

My Stack is:
Zinc 10mg
Selenium 55 micrograms
Vitamin D3 100 micrograms
Vitamin K2 100 micrograms
Magnesium 3 in 1 providing 400mg elemental magnesium
(Magnesium Glycinate 1000mg
Magnesium Malate 400mg
Magnesium Citrate 400mg)
Lions Mane Extract 267mg
Vitamin B1 4.4mg
Black Pepper Extract 10:1 20mg
Ashwagandha KSM-66 Extract 250mg
Vitamin B6 1.7mg
L-Theanine 100mg
L-Tryptophan 100mg
Black Pepper Extract 10:1 20mg
Marine Collagen 1200mg
Omega 3 Fish Oil 2000mg
1 TSP of Creatine monohydrate

This covers everything I would ever need realistically, I just piss out what is unused.

>>76368324
Thanks!

>Count calories
Currently eyeballing it, i know for sure that i'm in the 1k-1.5k range daily. What's the benefit of being anal about counting when i know for sure that i'm in a significant deficit anyway?

>No cheese, added sugar or high fat foods until you are reliably hitting your calorie targets
No sugar obviously, adding some cheese or butter usually just to at least get over 1k kcal (plus it helps keep me satiated longer, i think)

>OMAD strikes me as a gimmick
Yeah maybe, i mostly like it because of its simplicity and because its not hard to follow, i genuinly don't feel hungry fasted during the day until its dinner time. Maybe because i currently still have so much "reserves" of bodyfat

>don’t think the supplements are necessary if you’re eating real food
Not sure about that one, i am eating mostly meat and (green/white) veggies and don’t know enough about nutrition to have a good idea what minerals i could be missing out on (if any)

>>76368345
>Currently eyeballing it
this is retarded. the benefit is actually knowing you could have lost a lot more weight by now.
>adding some cheese or butter usually just to at least get over 1k kcal
American behaviour, stop adding butter and cheese to shit until you're not fat.

>>76368353
Aight, i will start counting also kcal more accurately. What should i actually aim for? 1k? 1.5k?

>>76368343
>adults should aim to consume between 1.2 and 2.0 grams of protein per kilogram of body weight per day
Is this only true when actively training, i.e. lifting weights? Or also when simply losing weight through dieting, with no added training?

>>76368343
+1 on the need to accurately count calories. If you’re only estimating it then it wont work, and you’ll find yourself frustrated and wasting your time.

>>76368367
>What should i actually aim for? 1k? 1.5k?
use a TDEE calculator and minus 500-1000 Calories is a good rule of thumb. There is a reason for this massive calorie deficit might make you lose weight fast but is terrible for your overall health

>Is this only true when actively training, i.e. lifting weights?
It's not black and white and depends on the person but higher protein is beneficial, even without lifting, because it preserves lean muscle mass during weight loss, Reduces hunger and increases satiety, increases thermogenesis (burning more calories through digestion), Helps prevent metabolic slowdown. You will more than likely come out better off eating high protein and small exercises as your body won't eat your muscles at all if you are providing protein and oversize thus burning fat faster.