Tips to restart Diet & Workout after 6 months of hiatus

High protein and weights

Hello ! I am studying nutrition and i am a former sugar addict,
I managed to curb my sugar cravings over a period of 2-3 weeks thanks to advice similar to the glucose goddess is giving for free on YouTube. She gives four simple rules that are very efficient to balance blood sugar throughout the day, i feel more energetic and i have no more cravings. _

Also because my goal is to drop a few pounds without loosing MUSCLES, i am using an helpful app called cronometer (free) i use it 3 days in a row , at times, to make sure i am eating ENOUGH , in the sense, enough proteins and enough fibers, because i want to feel satiated!!!
Proteins, fibers and the right amont of healthy fats truly helps me keep healthy eating habits, as i am feeling good sleeping better and digesting better ! It's a good feeling !! _ i mean i love food and i found yummy ways to eat more proteins and eat my veggies i also appreciate that kind of app to get a sense of my caloric intake but it seems i am quite resonnable WHEN my protein + fiber + lipid intake is ENOUGH _ !! _ now that my sugar cravings are gone for good _ so that's what i have been doing _

I am eating less carbs but i still eat them !! I eat carbs at the end of the meals, generally, and i go for whole food everytime possible.

Was it too strict to follow ? Cz I have ADHD spectrum . I'm worried about strict diet routines

Weights ,,,,, I was planning something at home ?? And what would you suggest within protein , except beef & pork

This! What I was saying. Neither do I want to loose my muscle. But once I start diet , I start feeling week. And face starts to look fucked up , as I tend to loose face fat wayyyyy more n faster than adipose ones.
So, how to I avoid it ? I have certain places I need to reduce the fat .

Hello again ! :-)
No the < glucose revolution > isn't a diet per se, it's more about eating smarter to balance blood sugar so as to balance and optimize energy. There is no calorie counting. Yeah i understand the ADHD thing. I have seen people with ADHD sharing how they do it (on YouTube principally), because the first thing with ADHD is to have quick meals solutions because ADHDers have difficulty with executive function + they tend to get distracted and forget to eat !! So when they realize they haven't eaten for hours or the whole day they feel not only hungry but dehydrated and starved ! And so maybe they will eat big volumes of junk food just because they are suddenly so hungry and there is no time to cook or go to groceries because it's too late when in starvation or dehydration/hypoglycemia lol.
the First rule is do not eat your carbs NAKED. Ha ha :-D that means , have veggies beforehand and a little bit of proteins and healthy fats
(eggs and high protein fermented diary are a good thing for weight loss), or have a bunch of healthy breakfast burritos ready in the freezer, or healthy freezer meals or freezer sandwiches that are high protein and rich in fibers and not only carbs. Or eat a piece of fruit but with something else like a little bit of cheese/yoghurt or nuts. Or veggies. The idea is not to have carbs on their own. And rule number 2 that's even more important for breakfast. So think about what you have been doing for breakfast, i don't know about you, personnally i love oatmeal for breakfast buuuttt .... In terms of blood sugar the gluose goddess says it's great IF TAKEN AS = a dessert of a more proteined breakfast (unless your oatmeal contains eggs! And/or another combination rich in protein) _ breakfast burritos with rice black beans and cheese are cheap and they are a good example of ready to go meal , even better if you eat a little bit of veggies before you have it. That's what it means to eat carbs '' fully clothed ''

Your health journey will probably benefit greatly from learning the specifics of your ADHD , i know ADHDers also tend to binge on sugar to get the < dopamine high > that they need. _ so it's very helpful to learn other ways to get a dopamine high of course. But also i think the method of the glucose goddess aka the glucose revolution might be very satisfying and motivating for you ! Because she says it isn't necessary to cut on the carbs you love, just eat them SMARTER . What she teaches isn't a diet because it's eating the same foods but in a different order (and put clothes on your carbs.) so you still can get your dopamine hit but MAKE IT SAFE in term of health and bodyweight.

so no it's not strict to follow especially if you already enjoy eating raw veggies. I start to eat my veggies when i am hungry i open the fridge and after i put my meal in the microwave, while waiting for it, i eat a few cherry tomatoes or cauliflower florets etc. That way it'e easy !

Of course weights at home also body weight programs are very very helpful. I am always inspired and motivated when i see
youtube videos of what people have achieved at home it's sometimes truly mindblowing.

Body builders do a lot of mealprepping with chicken + rice + broccoli and they are champions of chicken marinades to make it not only healthy but truly tasty and enjoyable.
Personnally i like to cook my rice together with green lentils for an added bonus of proteins sometimes!
Rice because it's easy for meal prepping ! And it's tasty and goes well with chicken and broccoli. (Of course all veggies all rice casseroes all sources of proteins are welcome.) _ chicken because it's cheaper than beef and it's just as good in term of protein content.

I am the type of person which, either babbles indefinitely about their passions , or thinks A LOT before talking. Now that you have said you have ADHD i have been thinking , and thinking , and thinking ! :-D but that's okay that's totally okay !! It's stimulating ! :-)
And i have time to think. I am available and i love talking about cooking tips ! It's my speciality as i had to find a way around my own limitations . So if you would like me to send tips your way with illustrations (i am taking pics of the non cooking meals (quick + easy to assemble) that i find super satisfying and weight-loss friendly. I am here ! :-)

Nooo , I have actually made a list about the things u said. And, since u said you r majoring in nutrition , it's extra help, adterall u seem to be expert in your field.
So, you were absolutely right about the fact, I DO tend to consume a lot of sugar, due to the dopamine hits , it calms me down. No other good tastes whether it's salty or spicy, I always come back to something sugary.
Btw a great news , I didn't consume any sugar from last 2 days , expect a cup of Chai, I have missed atleast 3 months of periods , I got it yesterday mrng . So i guess your top helped me . And as I have read in my cource that hyperglycemia may result in irregular menstruation as well, since I did STOP CONSUMING it , was it reason ?
Sorry I couldn't reply , yesterday . I have experienced my periods after 3 months , so taking a toll on me.

Of course you can eat beef and pork it's simply that it's gonna be expensive if you just eat everything beef and pork the whole day Also generally body builders go for what they call '' lean proteins '' and '' lean meats '' with exceptions for familly gatherings and special days in the week : the main reason , is ! because ! It's easier that way to keep track of the amount of fat they add in their food, within a day. (the body needs approx 2 table spoons of fats half of that can be butter / tallow / lard / coconut fat) it's easier when you cook you use these fats for cooking. And the rest of the fats are coming from olive oil and other healthy oils on your salads or in your ranch dressing / vinaigrette. _ see ? It's not that we cannot eat fats we NEED fats to make a diet sustainable. Because fats are satiating + the body uses them and needs them for plenty of thing

That's the thing,, I'm not sure i like anything about raw veggies except if it's salad. I tried some others like celery and radish with ranch as slider but it didn't help. But I would rather have fresh fruits , given it has natural sugar in it. Wouldn't it be a better choice ?

See, am from south east Asia, so rice is the most staple for me , but the thing is it has very HIGH carbohydrate right ? But do have any idea how to balance it out with lesser proportions of it , so that I won't bulk up either . Coz rice DEFINITELY GIVES THE BLOATING

That's was such a good explanation , do really do know your stuffs. They how do you balanced it out ? Cz I can't have chicken and egg everyday, due to my religion . I rarely go out for food or any takeout , since am saving up . But even when I do buy anything , it always comes back to either chocolate or cakes , like those HIGH SUGAR -RUSH foods . And the worst part it, I feel so damn guilty buying them .
How do you avoid it ? You know the urge to have something sugary , esp when u r anxious ?
Are you on a diet plan too?

Carrots !! :-) you could totally chew on raw carrots as a meal starter !! :-) yesterday, i have seen a dietician that specialises in reversing diabetes with proper nutrition intervention, and they say carrots are sweet but so rich in fiber that they are neutral to blood sugar !! So that's what we are looking for. _ i believe you could also use RAW sweet potatoes for the same reason (they are delicious! I love them raw too, have you tried it ?)
If they are cooked, the cellulose walls of the cells become softer and the carbs of those sweet roots is more available, in that case they would count as carbs >>> '' end of the meal. '' if we are to follow the glucose goddess guidance. _ :-) do you like carrots ??

Oh so your background is Asian. Nice !! I live in temperate climate, what about you ? _ The question that pops in my mind is about your sensitivities, are you lactose intolerant, and also, do you have the super power of high tolerance to hot chilli peppers ?? :-)

There is so much wisdom in Asian culinary ancient traditions things like fish sauce, or other fermented sauce like soy sauce and miso paste, tofu, eating seaweeds and pickled veggetables, or nuts (sesame, peanuts) as rice topping, or chewing dried fish and dried squid :-D as a snack :-D or having the rice cool down and then stir fry it with eggs and veggies, and eat it in a lettuce wrap. Yum! _ an egg with pickled vegetables or beaten cucumber salad are great for meal prepping and great toppings to give clothings to white rice _ (white rice is okay for weight loss but fully clothed and don't wolf it down with tons of mayo okay?? :-D