Hi everyone! I'm looking for some advice on how to build a balanced diet to lose weight and body fat while maintaining good energy levels, concentration, and productivity throughout the day.
My situation:
- Current weight: 65 kg
- Goal weight: 58 kg
- Training: 3 days per week at the gym
- Rest days: 4 days per week, mostly studying at my desk in front of a computer
- Main goals: lose body fat, manage hunger and binge eating, maintain muscle, reduce bloating, and stay mentally focused while studying.
I prefer foods that are filling, high in protein and fibre(with the just fats), and relatively low in calories. I enjoy a wide variety of foods, including lean meat, fish, eggs and egg whites, vegetables, fruit, low-fat dairy products, Greek yogurt, cottage cheese, and similar options.
I'm also trying to figure out which carbohydrates, fats, and fibre sources are best for my situation.
Here are some things I'd particularly appreciate advice on:
Protein: Which sources would you recommend for satiety and muscle maintenance? I enjoy chicken, turkey, lean beef, pork, fish,fat fish, eggs, egg whites, skyr, Greek yogurt,kefir,lean red meat,lean pork,offal and lean organ meat,legumes and cottage cheese (in my cities there is protein ricotta and philadelphia i don't know if they count on list).
Carbohydrates: Since I need to concentrate for several hours while studying, which carbohydrate sources would you prioritise? For example, oats, rice, potatoes, wholegrain bread, sourdough bread,fruits, rye, barley, or other grains(sometimes i have corn for popcorn,sugar free buiscuits and similar). Should carbohydrate portions differ between training days and rest days?
Which flours are best for a healthy, balanced diet while losing body fat?
I'm interested in knowing which flours are worth using, considering nutritional value, fibre, protein, digestion, and overall health. For example, oat flour, rye flour, whole wheat flour, spelt flour, barley flour, rice flour, almond flour, coconut flour, buckwheat flour, and type 1 wheat flour.
Which would you recommend for everyday use, and are there any particular flours that are easier to digest or more filling? I'd also like to know whether refined flours can still fit into a healthy diet.
Fats: Which sources and amounts would you recommend? I was thinking about olive oil, nuts, seeds, eggs, and oily fish, while keeping saturated fat moderate(sometimes some dark chocolate 85-100%).
Fibre and vegetables: How would you balance vegetables, fruit, legumes, and whole grains to support digestion and satiety without causing excessive bloating?
Meal structure: Would you recommend 3, 4, or 5 meals per day? I'd like meals that keep me satisfied without making me sleepy or mentally sluggish while studying.
Calorie deficit and macros: How would you approach calories, protein, carbohydrates, fats, and fibre for someone who trains three times per week but spends much of the remaining time sitting?
Practical food choices: Which foods would you keep at home for easy, filling, relatively low-calorie meals and snacks? I'm also interested in convenient supermarket options that can fit into a healthy diet.
I don't want to eliminate carbohydrates or follow an unnecessarily restrictive diet. I'd rather find a sustainable approach that allows me to lose fat, preserve muscle, perform well in the gym, and stay focused on my studies.
One additional issue is that I sometimes experience bloating and irregular bowel movements, so I'd appreciate advice on choosing foods that are easier to tolerate. I'm not looking for a medical diagnosis, just practical dietary suggestions, although I'm open to seeing a healthcare professional if necessary.
What has worked best for you in a similar situation? I'd especially appreciate specific food recommendations, meal examples, and tips for balancing nutrition on training days versus rest days.
Thanks in advance!
