[–] [deleted] 0 points 4 points (+4|-0) ago 

[Deleted]

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[–] Khetar [S] 0 points 1 point (+1|-0) ago 

Hey, thanks for the reply! :)

Counting calories is something I definitely plan to introduce him to, but as of now that won't be possible. He's very old fashioned, and so are the recipes (he comes from poland, pretty much every meal they cook has fat in it, and they even put it on potato salad..), so changing the recipes was my first idea to get him started with dieting (it took me 5 years to make him realize that he actually really needs to lose weight because of health issues), before getting him further into it.

I'm afraid if I make him count calories and calculate meals, he will drop the whole issue again. Definitely working on getting it towards the 2000/day though :)

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[–] nilceps 0 points 2 points (+2|-0) ago  (edited ago)

To add on jimmys comment: TDEE calculator

And you don't need to change the diet too much for most people getting counting calories does the trick, if you can get him to count his calories via a calorie tracking site it's a lot easier instead of guessing how much a sauce or piece of meat added. Some tricks is adding vegetables to the diet as they are not as calorie dense as things like pasta, potatoes and rice which means he'll be fuller without eating more calories.

https://voat.co/v/nilceps/comments/132839/298539 also use this to help you create a meal plan

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[–] i-_-i 0 points 1 point (+1|-0) ago 

Also don't drink soft drinks, but water. You can also flavour it with some lemon/lime or mint, just don't drink lot of sugar.

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[–] HaIiax 0 points 2 points (+2|-0) ago 

I agree with this. Go for the low hanging fruit, if there is any. If he drinks soft drinks, fruit juices, or alcohol, those can be easy ways to cut out calories. It's particularly hard to stop drinking alcohol, but even decreasing his regular consumption by just one drink will be a start!

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[–] tisi ago  (edited ago)

edit: sorry, I didn't realize this was asked 3 weeks ago...

I hate "diets". They hold the promise that you're going to achieve a healthy weight temporarily. For a diet to work, he needs to adopt a "change of diet". Find something comfortable that he can see himself eating for the rest of his life. This change can be adopted gradually and it doesn't have to be exclusive. By not-exclusive I mean go have pizza or a bacon cheeseburger once a month, just not once a week or god forbid, once a day.

Start with the obvious: cut liquid calories (soda, gatoraid, sweet tea, etc). Watch alcohol consumption very carefully, it is obscenely high in calories. Cut processed sweet foods (e.g., doughnuts, cakes, muffins). These groups are easy to identify and easy to avoid. Most people will start to lose weight immediately just buy eliminating these two groups.

Once avoiding these foods have become routine, you can start exploring healthier options, like only eating lean meats and consuming whole grain foods, increasing fruit and vegetable intake.

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[–] UBannemarie ago 

Have you looked into Paleo? It is basically meat and veggies...no dairy, grains, legumes. I did really good on this for a while...and then I started to miss cheese and bread :-)

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[–] Khetar [S] 0 points 1 point (+1|-0) ago 

I looked into Paleo, but he's not up for no bread no cheese, which I can relate to very well. Thanks for the suggestion though :)

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[–] UBannemarie ago 

I completely get that :-) Good luck!

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[–] Gamio ago 

I'd suggest you research keto. In its strictest sense keto is a high fat, high protein, zero carb diet making it somewhat ideal for someone unwilling to give up the dairy and tastier meats. I've done it and gotten very encouraging results, I dropped about 25 pounds over 3 months but it was extremely difficult for me to manage (carb heavy food is easy to find and difficult to resist making it hard to maintain the dietary requirements you'd need) and while more hardcore highly micro managed versions have larger results in shorter time frames that isn't something I'd recommend everyone attempts. If keto doesn't sit well with you thats okay, it doesn't sit well with a lot of people and lets be realistically not everyone should attempt it.

Keto is NOT a fantasy of the "healthy at any size" kinds of overly sensitive land whales, ask anyone currently practicing it and they will give you a detailed food log documenting their intake and exercise schedules and weight loss results including blood works and their dealings with healthcare professionals. (diets like it are often medically recommended for borderline and uncontrolled diabetics, my neighbor is on a zero carb keto like diet right now because of doctors orders)

General advice I'd give is try and practice portion control no matter how uncomfortable your father becomes and introduce your father to low carb substitutes when ever possible like cauliflower mash in place of potato mash, danish rye bread where possible and generally cut out anything that isn't low sugars high dietary fiber. Lean meat is generally agreed to be a healthy option so plenty of chicken, leaner cuts of pork (I hate pork without fat) and some cuts of beef are very lean. I'd highly recommend cutting out all sources of sugar that means corn, plain flour and all snacking between meals. Fairly obvious stuff but you'd be surprised to learn just how big an impact portion control has on your overall weight.

Certain flours are low carb, arrowroot flour works really well as a low carb thickener meaning you can try stuff like a flavorful fried chicken tenders without having massive calorie or carb intakes. Skinned or not cut your chicken into pieces thicker than than a finger and shorter than your thumb, season with salt and peeper. toss in a dry mix of all Chinese 5 spice and arrowroot flour (I sometimes add finely chopped almonds here). Cook in hot oil and find yourself a nice low carb, low calorie dipping sauce, I hate avocado myself but others swear it can make some very good low carb dipping sauces.

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[–] donkeytron ago 

It's not a dish but if your dad uses a phone with a camera, just ask him to take a picture of each meal and send it to you. It'll give you a better sense of his preferences and the volume of food he'll want to feel satisfied and then you can start hacking his favorite dishes to shave calories without making the changes too traumatic. It'll also make him more aware of what he's eating without any mandate for how he needs to change it. Generally people consume fewer calories when they're more mindful of what they're eating.

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[–] Cody-WanKenobi ago 

I choose the same meals over and over. Makes it easy to remember and stick to. Breakfast: 2 egg whites and one whole egg scrambled with salt, pepper, and basil for seasoning to taste. 1 separate cup frozen spinach with a small splash of lemon juice, S/P again to taste. I microwave both for 2.5 minutes (I cook for a living and I think the microwave is fine). Lunch is a spinach salad with a light balsamic vinegrette, 2 hard boiled eggs, veg as you like, and chicken or beef sliced for extra protein.

Dinner is just chicken or steak fajita with no tortilla. Guac goes great here for extra flavor.

Everything is easy, my meals are diverse enough that I'm not bored for any of them. I drink water exclusively. No definite carbs and I can eat as much of these things until I'm full and continue losing weight.

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