Lentils heavy diet healthy?

[slackerinabox]

I'm a pretty overweight guy and also work in NYC (where lunchtime usually costs at least 12 bucks) - I was thinking that a good way to tackle both problems would be to slash my food expenses and my caloric intake by basically having lentils and brown rice for lunch everyday (plus preparing them in bulk at the beginning of the week means that we have a quick and easy dinner in case we're having an especially exhausting day, when in the past we'd resort to unhealthy and expensive take out).

Bad idea or good? I'm ok with the boredom factor of lentils everyday, but nutritiously speaking, is it healthy?

This is how I see a typical day:
* Breakfast: Oatmeal or healthy cereal with soy or almond milk
* Lunch: Brown rice and lentils
* Dinner: 4 oz lean protein, portion of vegetables, serving of brown rice

I'm currently at 270 (should be 180, ideally, but I'd be happy with 200) - have pretty far to go but would this cut in calories be dangerous?

 

[Malfeas]

You can certainly live off of rice/lentils, but it is a little lacking in overall nutrition, it is high in carbs but low in protein. Can you try mixing in ground beef/turkey with your rice/beans combo? I have done this before, you make a big batch of rice/beans/turkey with some type of seasoning (taco, zatarans, etc), keep it in the fridge and serve it up for lunch everyday. I would also try to add at least a cup of vegetables of some type to your lunch meal, I keep frozen bags of vegetables in the freezer, and typically bring a cup or more of the rice/beans/turkey mix and a cup or more of frozen vegetables to work, and nuke it in the microwave at work. Add hot sauce for extra flavor!

As far as total caloric level, it seems a bit low, you may end up becoming so hungry you fall off your diet. Can you add more protein to your breakfast and dinner? How about scrambled eggs with jalapenos and low fat cheese for breakfast, along with your oatmeal? And maybe increase your portion from 4 ounces up to 6 to 8 ounces of lean meat for dinner?

Also, I like to keep apples on hand. I find that eating an apple or two a day between meals really keeps the hunger away. And I just like to eat apples.

 

[PenguinPower]

Could you eat that way for the rest of your life? For a year? For six months?

Why limit yourself to a specific food rather than address your caloric intake overall? I'm a proponent of eat what you want, but stay between BMR and maintenance.

 

[slackerinabox]

Could you eat that way for the rest of your life? For a year? For six months?

Why limit yourself to a specific food rather than address your caloric intake overall? I'm a proponent of eat what you want, but stay between BMR and maintenance.

With my blood pressure what it is and my family's legacy of preexisting conditions, I'm pretty angry about food these days (specifically my addiction to taste over nutrition)... What I'm trying to do is program myself to view food as a necessity not a form of entertainment. It's hard to explain, but I'm thinking bland food will actually help me long term.

And, ok, I eat the same damn sandwhiches every day at work (the only shop that's sub-$20 a meal and edible that's not fast food). I don't really need variety, I just have a very unhealthy love of salty, meaty, greasy food that I just have to break free of.

 

[slackerinabox]

You can certainly live off of rice/lentils, but it is a little lacking in overall nutrition, it is high in carbs but low in protein. Can you try mixing in ground beef/turkey with your rice/beans combo? I have done this before, you make a big batch of rice/beans/turkey with some type of seasoning (taco, zatarans, etc), keep it in the fridge and serve it up for lunch everyday. I would also try to add at least a cup of vegetables of some type to your lunch meal, I keep frozen bags of vegetables in the freezer, and typically bring a cup or more of the rice/beans/turkey mix and a cup or more of frozen vegetables to work, and nuke it in the microwave at work. Add hot sauce for extra flavor!

As far as total caloric level, it seems a bit low, you may end up becoming so hungry you fall off your diet. Can you add more protein to your breakfast and dinner? How about scrambled eggs with jalapenos and low fat cheese for breakfast, along with your oatmeal? And maybe increase your portion from 4 ounces up to 6 to 8 ounces of lean meat for dinner?

Also, I like to keep apples on hand. I find that eating an apple or two a day between meals really keeps the hunger away. And I just like to eat apples.

Mixing in ground turkey is a very good idea. I figure I'd allow myself to snack a bit during the transition (rice cakes, nuts, trailmix, baked chips, etc.) and fruits are a natural choice as well.

Could definitely upgrade my protein as well, 6 oz makes sense

 

[KidNiki1]

imo, that's too low of calories. i'm not sure about the healthiness or unhealthiness of a lentil heavy diet, because i don't know much about them. but i do know that ideally, you want to eat above your bmr.

cutting calories that drastically will make you lose weight, but as Malfeas pointed out, it has more potential to cause you to give up. you may get cranky, feel weak, feel tired, and decide to quit. many years ago, i was also in the same boat as you, wanting to see food as just a necessity, and trying to limit my calories to ridiculously low levels. and i did lose weight. i also felt like shit and started putting the weight back on once i tried to eat 'normal'.

what's worked for me this time, and it may work for you as well, was to see food as a necessity 90% of the time, and enjoyment 10% of the time. i also did research into how much i should really be eating each day. i have since changed my eating habits quite a bit, but always leave room for a hearty restaurant meal once a week (greasy, meaty and salty ) and a small sweet treat of some kind each day. i know how many calories i need to eat, and as long as i generally eat healthy a majority of the time, it's ok when i don't.

i track my calories with myfitness pal, i added cardio in. i will add strength training back in once it gets less hot (my gym is in the garage and i'm not trying to kill myself by lifting weights in 95+ degree florida weather). i eat a lot more veggies, raw fruits, salads, lean meats. i have no soda, no juice. i have a snack everyday, be it cookies( only 1 serving tho, as opposed to eating 5-6 servings at once), freeze pops, or a candy bar etc. and on the weekends i have one day where i dont track calories, usually a day where we all go out to dinner.

my weight has gone down, my blood pressure has gone down. and i still get to enjoy food. even the shitty stuff. just not all the time anymore.

anyway, sorry for the long post, but if you want to add in a few more calories, and some protein, but don't want to cook, look into protein bars. i like quest bars. good amount of protein and fiber, tastes pretty good and low sugars. also, jerky is a good way to get something meaty and salty, not quite as greasy and low calorie.

 

[PenguinPower]

With my blood pressure what it is and my family's legacy of preexisting conditions, I'm pretty angry about food these days (specifically my addiction to taste over nutrition)... What I'm trying to do is program myself to view food as a necessity not a form of entertainment. It's hard to explain, but I'm thinking bland food will actually help me long term.

And, ok, I eat the same damn sandwhiches every day at work (the only shop that's sub-$20 a meal and edible that's not fast food). I don't really need variety, I just have a very unhealthy love of salty, meaty, greasy food that I just have to break free of.

There are healthier, tastier ways to eat healthy than the same rice and lentils meal everyday. Learn to cook if you don't know how. You can whip up a week's worth of healthy, tasty lunches with about an hour of actual work.

 

[CPA]

I'd go with black beans over lentils.

 

[blastingcap]

Well, apparently eating nothing but lentils for a while won't kill you: http://www.amazon.com/The-Urban-Herm.../dp/B005DIARG6

 

[smackababy]

Well, apparently eating nothing but lentils for a while won't kill you: http://www.amazon.com/The-Urban-Herm.../dp/B005DIARG6

I saw an interview with Anthony Bourdain where he was talking about one of his shows attempting to not be political but the Egyptian government (before the government was overthrown) was trying to force them to not show the majority of Egyptians were living off nothing but Lentil soup. They were healthy enough to overthrow 2 governments; can't be that bad for you. >_>

 

[DCGonzalez]

Hi,

I would never recommend any form of meats to be included in a healthy diet.

 

[slackerinabox]

Thanks for the feedback guys, I think what I've been leaving out is that I'm a terrible cook and take out has been a major drain of family funds, so the extreme move to lentils was equal health oriented and quick fix to our bad spending habits. When I finally woke up and did a tally we were spending an excess of $1,200 a month on take out lunches and dinners! Our new strict food budget's less than a 1/4 of that, and lentils will help.

You're all right, a more balanced approach is what I'll do. I look forward to using lentils to stretch our budget - lots of fiber and protein, 80 cents for a weeks worth too! I'm going to perfect a ground turkey/lentil/mexican spices/beans medley which should make a nice go to meal, especially for lunches (and can be used as an ingredient for burritos/tacos/ etc.). From there I'll build other legume and poultry heavy quick and easy dishes that won't drain the bank or load up the fat. Suggestions are welcome

 

[smackababy]

You don't have to be a great cook to make grilled chicken breast. Literally, all I do with mine is a little salt and pepper, then grill it.

Cooking, for the most part, is all about being able to follow directions. At least, for the majority of people. Being an actual good cook takes vision on how to use different ingredients, but that isn't really required. Just come up with some meals, look up what you need, and follow the instructions.

 

[Malfeas]

You could also start cooking large pots of stews and chili on the weekend. The good thing is you don't have to follow recipes too closely, just throw what you can find in the pot and cook it slowly. It keeps in the fridge well too. Hmmm, a big bowl of stew with a slab of dark buttered bread, delicious and easy to make.

 

[networkman]

I'd go with black beans over lentils.

Have to agree and not just because CPA said so, but on my own experience too.

I too am 270lbs, and although on a 6'5" frame it doesn't look bad, I do recognize the need to lose some weight. When I was first married (4 years ago), my wife introduced me to lentils, and although they tasted fine and did quite a number on my system, even after weeks of eating them. Eventually I switched to black beans and my system has been able to adjust to the extra fiber provided.

 

[ushealthy]

Brown Rice and Lentils may not be enough for lunch.
After reading a lot of literature about keeping weight down, the following seem to standout:
1) Have a big breakfast as the main meal of the day. This gears up your metabolism and have energy to go thru the day without obsessing food.
I traveled a lot in Europe for my company, and found that people there had big breakfasts.

2) Rice is heavy carbs and in the afternoon that means nodding off. Have lean protien with vegatables or fruits.

3) Walk at least 3 times a week about 30 minutes a day to keep your metabolism up if you are currently not doing exercise.

From march 2013 till now, I went from 207 lbs to 187lbs using the above techniques
Hope this helps