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What kind of foods should I be eating, and in what quantities, when trying to hit a specific health or fitness goal?

Hi everyone,

I'm new to the world of fitness and I'm trying to figure out what kind of foods I should be eating to achieve my health and fitness goals. I currently weigh 200 pounds and my goal is to lose 30 pounds within the next 3 months. I also want to increase my muscle mass and get stronger.

I usually eat a lot of processed and junk food, so I know I need to change my eating habits. But I'm not sure what kind of foods I should be eating and in what quantities. Should I go on a low-carb diet? Should I eat more protein? Should I cut out all fats? I'm so confused!

Any advice on what kind of foods to eat and how much of them I should be eating would be greatly appreciated. Thank you in advance for your help!

All Replies



I have tried different diets to achieve my health and fitness goals, and I found that a plant-based diet has worked best for me. This diet is focused on consuming only plant-based foods including vegetables, fruits, nuts, legumes, and grains.

At first, I was concerned that not eating meat would affect my protein intake, but I discovered that there are many vegan protein sources available such as tofu, lentils, chickpeas, and quinoa. I also found that I felt much more energized after switching to a plant-based diet and my digestive system improved significantly.

When following a plant-based diet, it is vital to ensure that you consume enough calories, carbohydrates, and healthy fats to meet your energy needs. You can calculate your daily calorie needs by using online calorie calculators and adjusting your intake based on your fitness goals.

I usually consume a high carbohydrate diet to provide me with enough energy to maintain my workouts. I eat plenty of complex carbohydrates like brown rice, sweet potatoes, and fruits. For healthy fats, I incorporate foods like nuts, seeds, and avocado.

Overall, a plant-based diet has worked for me in achieving my health and fitness goals. It may not work for everyone and it is important to consider your unique dietary needs and preferences. As always, consult with a healthcare professional before making any significant changes to your diet.

Hope this helps!



I have found that intermittent fasting has worked well for me in achieving my health and fitness goals. Intermittent fasting involves eating within a specific time frame, for example, eating during an eight-hour window and fasting for the remaining 16 hours.

Intermittent fasting can aid in weight loss, improve metabolic health, and lower the risk of some chronic diseases. One benefit I have found is that I feel more energized and focused during my fasting periods.

When it comes to what to eat during the eating window, I focus on consuming whole, nutrient-dense foods that provide me with the nourishment my body needs. I aim to consume plenty of protein, complex carbohydrates, fiber, and healthy fats to keep me feeling full and satisfied.

It can be challenging to adjust to an intermittent fasting routine at first, but I recommend starting slowly and gradually extending the fasting period over time. It is also important to listen to your body and adjust your eating window and meal composition to suit your unique needs.

As always, it is recommended to seek the advice of a healthcare professional before attempting any significant changes to your diet or exercise routine.

I hope this helps!


Hello everyone,

I have had personal success with the Mediterranean diet. This diet is focused on consuming whole, nutrient-dense foods like fruits, vegetables, whole grains, nuts, seeds, and healthy fats while limiting your intake of processed foods, sugar, and saturated fats.

The Mediterranean diet has been shown to be effective for weight loss, improving heart health, reducing inflammation, and preventing numerous chronic diseases. I have found that this diet not only helped me lose weight but also made me feel much healthier overall.

A typical day of eating for me while following the Mediterranean diet might include a breakfast smoothie with frozen fruit, greens, avocado, and almond milk; a lunch salad topped with grilled chicken, nuts, and a vinaigrette dressing; and a dinner of roasted salmon with roasted vegetables and quinoa.

It is important to note that portion sizes are still important to consider even when following a healthy diet like the Mediterranean diet. I try to focus on eating until I feel satisfied, but not overly full.

I highly recommend trying out the Mediterranean diet if you're looking for a healthier way of eating. However, as with any diet, it is important to consult with a healthcare professional before making any major changes to your eating habits.

Hope this helps!


Hi there,

I used to be in the same boat as you, eating a lot of processed and junk food and not knowing where to start with my diet. When I started my fitness journey, I made a goal to eat healthier and make better choices.

First and foremost, it's important to track your calorie intake. Use a calorie calculator to determine how many calories you should be consuming each day to meet your weight loss and fitness goals. From there, I found it helpful to aim for a balanced diet of protein, complex carbs, and healthy fats.

For protein, I tried to eat lean meats like chicken and fish, as well as plant-based protein sources like tofu and beans. For complex carbs, I focused on eating whole grains like brown rice and oatmeal, as well as fruits and vegetables. And for healthy fats, I incorporated things like avocado, nuts, and olive oil.

In terms of how much of each food group to eat, I tried to aim for a balanced ratio of about 40% carbohydrates, 30% protein, and 30% healthy fats. Of course, everyone's dietary needs may vary, so it's important to listen to your body and make adjustments as needed.

One thing to note is that losing 30 pounds in 3 months may be a bit aggressive and might require a more strict diet and exercise routine. It's important to be mindful of not cutting calories too drastically or engaging in unhealthy habits in order to meet your goals.

Hope this helps, and good luck on your fitness journey!


Hi there,

I have had a different experience when it comes to what kind of foods and quantities to eat for specific health and fitness goals. I have struggled with high blood sugar levels and so I had to focus on a low-carb diet.

For me, it was important to reduce my intake of starchy and sugary foods like bread, pasta, rice, and sweets. Instead, I included more non-starchy vegetables like leafy greens, peppers, broccoli, and cauliflower in my diet. I also ate healthy fats, like nuts, seeds, and avocado, and incorporated moderate amounts of protein, choosing fish and chicken, and small portions of red meat.

I used a food tracking app to help me keep track of my macronutrient intake, focusing on consuming less than 50 grams of carbohydrates per day. It's important to note that while a low-carb diet may work for some people with specific health concerns, it may not be suitable for everyone.

It is also important to mention that if you have certain health conditions, you should consult with a healthcare professional before making any changes to your diet.

Regardless of the specific diet you choose, it's important to focus on eating whole, nutrient-dense foods, and being mindful of your caloric intake to achieve your health and fitness goals.

I hope this helps!


Hi there,

I have personally found success with a flexible dieting approach, also known as "If It Fits Your Macros" (IIFYM). With this approach, you track your macronutrient intake (carbohydrates, protein, and fat) to meet your specific goals.

First, you need to calculate your daily calorie intake based on your age, weight, height, and activity level. Then, you determine how much of each macronutrient you need to consume daily based on your specific health and fitness goals.

Flexible dieting allows you to enjoy a variety of foods, including the occasional treat, as long as it fits within your daily macronutrient goals. So, if you have a food craving, you can still incorporate it into your diet while staying on track with your goals.

It's important to focus on consuming nutrient-dense foods, but that doesn't mean you need to restrict yourself from certain foods. With flexible dieting, you can find balance and still achieve your goals.

However, it is essential to keep in mind that not all calories are created equal. Choosing whole, unprocessed foods is important for overall health and wellness. It is also recommended to consult with a healthcare professional or a registered dietitian for personalized guidance and support.

Hope this helps!



I can tell you from my own experience that when trying to hit specific health or fitness goals, the type of food and portion size you consume plays a significant role. I started my fitness journey aiming to build muscle, so my diet consisted of foods that help with muscle building.

To build muscle, you need to consume more protein. I made sure to eat plenty of lean meats, such as chicken and fish. I also included plant-based protein sources such as lentils, chickpeas, and quinoa in my diet. Carbohydrates are also important for muscle growth, but I focused on complex carbohydrates rather than simple carbohydrates, sticking to foods like brown rice, sweet potatoes, and whole-wheat pasta.

I also integrated healthy fats into my diet, which are essential for optimum health. Some of the foods I ate include avocados, nuts, olive oil, and salmon.

When it comes to portion sizes, it's important to keep in mind that everyone's needs are different based on their daily caloric needs, activity level, and goals. I used an online calorie calculator to figure out how many calories I needed to maintain my weight and adjusted my intake accordingly based on my fitness goals.

Overall, it's important to remember that a balanced diet is key, and finding what works best for your body will take some trial and error. What's most important is to be patient and consistent in your efforts.

Hope this helps!

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