What to eat to be at deficit but not be malnourished?

[mr. smoke weed]

whasup brehs. I've been eating at a heavy deficit and working out a lot. This has led me to have a "malnourished" look under my eyes. I also fear this is limiting and work im putting in in the gym. Im 6 203 but want to healthily get down to 190. Give a breh some help.

 

[ahomeplateslugger]

do you know your calorie intake per day and how many hours of sleep are you getting a night? you might be at too much of a deficit.

 

[HHR]

Fats.

Avocados, almonds/cashews, other healthy fats.

 

[Slaimon Khan Shah]

@mr. smoke weed You should check out www.HealthyMuslim.com and www.Mercola.com
Basically organic vegetables (especially green leafy veggies) would be good for you as they are low in calories but super nourishing (by the Will of Allah).
Organic sprouts.
Organic green tea boosts your metabolism so it should help you lose weight.
And also...

• Almonds: The Healthy Snack Linked to Weight Loss
  
• Aim For Quality Not Quantity of Food To Lose Weight
  
• Vegetable Juice Promotes Weight Loss
  
• Phytochemicals In Plant-based Foods Help Battle Obesity and Disease
  
• Weight-Loss Case Study: Male Loses 13kg (29lb) in Period of Nine (9) Weeks.
  
• Five Foods That Aid Weight Loss
  
• Why Diets Don't Work and Tips to Lose Weight
  
• Study Finds Blueberries Aid Weight Loss
  
• Lose Weight by Increasing Intake of Complete Proteins
  
• High Fibre Diet Supports Weight Loss

 

[mr. smoke weed]

do you know your calorie intake per day and how many hours of sleep are you getting a night? you might be at too much of a deficit.

I'd say 1900 and my sleep has been fukked. I'm working back to 6 hours, but currently I fluctuate between 3-5 :/

 

[DonKnock]

I'd say 1900 and my sleep has been fukked. I'm working back to 6 hours, but currently I fluctuate between 3-5 :/

Thats way under maintenance you might want to up the cals a little and lengthen your timetable for the cut.

Definitely need more sleep, and make sure you're hydrated

 

[mr. smoke weed]

@mr. smoke weed You should check out www.HealthyMuslim.com and www.Mercola.com
Basically organic vegetables (especially green leafy veggies) would be good for you as they are low in calories but super nourishing (by the Will of Allah).
Organic sprouts.
Organic green tea boosts your metabolism so it should help you lose weight.
And also...

• Almonds: The Healthy Snack Linked to Weight Loss
  
• Aim For Quality Not Quantity of Food To Lose Weight
  
• Vegetable Juice Promotes Weight Loss
  
• Phytochemicals In Plant-based Foods Help Battle Obesity and Disease
  
• Weight-Loss Case Study: Male Loses 13kg (29lb) in Period of Nine (9) Weeks.
  
• Five Foods That Aid Weight Loss
  
• Why Diets Don't Work and Tips to Lose Weight
  
• Study Finds Blueberries Aid Weight Loss
  
• Lose Weight by Increasing Intake of Complete Proteins
  
• High Fibre Diet Supports Weight Loss

Props breh.
I've actually gone from 203 to 200 by changing my boxing+cardio days into a full cardio blast. Naturally I'm burning a fukkload more calories. So I think I need to buff up my eating big time.

 

[Slaimon Khan Shah]

Props breh.
I've actually gone from 203 to 200 by changing my boxing+cardio days into a full cardio blast. Naturally I'm burning a load more calories. So I think I need to buff up my eating big time.

No problem. I hope it all works out well for you.