Best diets & weight loss books according to redditors
We found 2,747 Reddit comments discussing the best diets & weight loss books. We ranked the 707 resulting products by number of redditors who mentioned them. Here are the top 20.
We found 2,747 Reddit comments discussing the best diets & weight loss books. We ranked the 707 resulting products by number of redditors who mentioned them. Here are the top 20.
This is a great question. The fact that you’re asking suggests you’re really looking at more than just what to eat, which is important. There are lots of factors to consider when eating. The big one most people miss is the psychology of eating. For instance, if we’re stressed or if we skipped a meal due to work or other activities, we’re much more likely to overeat. So while the physiological methods of the body telling us we’re full is beneficial, trying to balance out how you eat can help you manage your intake. Also consider that if you’re making any change to your diet, it will take time for your body to adapt. I’m a big fan and coach of elimination diets because it teaches not only what is affecting your body negatively, but when you take foods/drinks away, it gives a much clearer picture of our habits and cravings. It would be my guess that if you’re on a journey to eat more balanced, the best thing you could do is check out It Starts With Food. I’m not saying you should do the program suggested by the author, but there is a lot of really amazing information about how food affects our decision-making process. When you start to understand what your food habits are, what your cravings are, and what is driving you to eat more, then you can begin to build a better path. I always like to say that education is empowerment. It helps you have a why to your health and wellness journey, which can be difficult in our world. I hope this ya been beneficial! Good luck and remember, progress, not perfection.
EDIT: By take foods away, I mean during the elimination cycle. This doesn’t necessarily mean long term. The point of the elimination is to find out if the food is affecting you positively or negatively. If there are no issues found with a specific food group, then following the elimination diet, you would add that group back in. Again, elimination diets are like science experiments to see what is affecting you. So YOU can make your diet for your body work. It is a temporary process for a much bigger, long term project called your health and wellness journey.
There's a strong argument that the US Government is responsible for creating the obesity epidemic in the first place, so in so far as it needs to reverse the damage it's caused with incorrect dietary guidelines, then yes.
Here's the gist of the problem: During the 1960s and 1970s, there was much concern about the high rate of heart disease in the United States. Policy makers developed dietary recommendations in the late 70s early 80s based on what turned out to be a very poor understanding of what causes heart disease. These recommendations called for a low-fat diet, which over the last 3 decades has contributed to an enormous increase in the amount of carbohydrates we consume. Studies are beginning to show that fat was not the culprit at all, and that high carbohydrate diets are actually to blame for the obesity epidemic.
Sources: Good Calories Bad Calories,, The Big Fat Surprise, and The Art and Science of Low Carbohydrate Living.
Huge congrats! One book I STRONGLY recommend that you read in your next steps down this plant-based journey is "How Not to Die" by Michael Greger. It really digs into the science behind the benefits of plant based diets and makes some great recommendations.
https://www.amazon.com/How-Not-Die-Discover-Scientifically/dp/1250066115
"In defense of food" and "Game Changers" started me down the path, but this book solidified in my mind that plant-based is truly the way to go. It will change your life, I guarantee it.
I wasn't going to say anything until I saw this:
> Most of your skills are due to your size don't forget that
And now I feel compelled.
> Most runners are already lean and mean, so it seems taboo to talk about weight in these circles.
When you don't wear your insecurities on your sleeve it's easy to talk about your weight, and we do it all the time. There's a series of books about it.
> Flash back to me running at a lean 190, or 80lbs ago. Running was still hard, it's something I've never been good at.
Because you were overweight then too, with a BMI of around 26. As you later point out, it does not matter if it is muscle or fat. It's extra weight that you must move, requiring greater energy expenditure.
> but I am still much stronger than I was running, especially in the legs from squats and deadlifts
I bet your power-to-weight ratio is worse, not better. But you'll never know, so you can believe what you want.
> Some of you hear 270 lbs and picture me as this huge obese guy, but honestly i'm not THAT big, I have more a of a powerlifter body nowadays so it isnt 270lbs of straight fat.
Every fat man who goes to the gym once in a while is a power lifter.
> I was basically just granny power walking with the very little bit of glycogen I had left in my legs.
You were not out of glycogen. Nothing in a couch-to-5k program is going to put you in that position.
> I wasn't even remotely tired from a cardio perspective, its just my legs can NOT handle this weight.
Were you wearing a heart rate monitor? I am willing to bet you were in at least zone 3 if not zone 4. Lower body discomfort tends to drown out cardio vascular discomfort.
> Put a 75-100lb vest on, and we're in the ballpark.
Actually, no. This is not remotely accurate. As you also pointed out previously and know to be true, because you weigh 270 pounds your legs have adapted to moving that weight just to function day-to-day. I can barely walk while carrying 100 pounds, and I'm willing to bet you would have almost as difficult of a time. I guarantee that you would not be running with a 100 pound weight vest on if you can't handle couch to 5k.
> Imagine how embarrassing it was to see me come in limping across the finish line with a 21:45
For someone who weighs 270 pounds and is only in week 4 of C25k, a sub 11 minute mile is not terrible.
> disgusted with my performance, breathing like I had just run a marathon
But you just said that running doesn't make you tired "from a cardio perspective" so why were you breathing heavy? Also, by the way, marathon pace doesn't induce particularly hard breathing (except maybe in the sub 2:30 elite class?) or particularly high heart rate because it would be unsustainable for the time it takes to run a marathon. You mean breathing like you had just run a 2 mile speed trial. It never gets easier, you just get faster.
> Is it my cardio? Not really, I wasn't even really tired up until the last half mile and I gutted it out
If you weren't breathing hard until the last half mile it means you were not running at the right pace. For a two mile time trial, you should start breathing very hard almost immediately because you should be running above your VO2 max threshold for that short of a distance. It also means that yes, yes, it is very much your cardio. You are not nearly as fit as you think you are. You're fat. The two are mutually exclusive.
> because personally I believe cardio is largely mental.
You would be wrong. Cardio fitness is an incredibly well studied aspect of human physiology. It is not mental.
> y theory is once you reach a certain weight(and this weight is largely based on your height, amount of muscle mass, and training experience) you are absolutely fucked(and I mean bent over the kitchen counter fucked) as runner. I mean it really didn't make sense.
Why wouldn't it?
Did you take high school physics?
This is not rocket science. Try running up a hill. Is it harder than running on a flat surface? Yes it is! Why? Because you have to fight against the force of gravity. Lifting a weight is a lot harder than rolling a barbell around on the ground for the same reason. You must overcome gravity to perform work. When you move a heavier mass it is harder.
> And yet I was still like 20x faster than I am right now
No you weren't. You did not run a 2 mile time trial in less than 1 minutes.
> despite me being much stronger and a more experienced runner.
You cannot become less experienced in running over time. You can lose conditioning but not experience.
> I used to run like a runaway hospital patient. No grace, no form, no technique, no breathing, nothing.
So you were not an experienced runner then? You were a rank amateur? Got it.
> I have breathing down to a T
Which explains why you didn't start breathing hard (e.g., 1 breath per step) for your two mile time trial until the bottom 800 meters, right?
> my legs are stronger,
(but your power-to-weight ratio is lower)
> I have pretty much mastered the POSE technique
The what now?
> and I personally think I run pretty sexy for a massive powerlifter.
Again, you are wrong. I promise you that the way you imagine your fat sloshing around while you run is not the way it actually sloshes around.
> Mostly because I was in the target weight zone
You were about 60 pounds heavier than your ideal racing weight of around 155, or BMI of 21. Show me an Olympic runner in any distance (not sprinters) with a BMI of 26 and I'll eat my words.
> As your weight decreases your running performance goes up. This is what I have seen.
To a point. Most people will tell you that their race PRs are usually at higher-than-usual weight (though typically only 2-3% higher than their normal BMI which is probably 21-23). This is usually because PRs come from tapering down mileage in preparation for an event which causes temporary weight gain due to lower mileage for the same eating habits. And there is certainly a point at which your BF% is so low that weight loss equals muscle loss. It's all about power-to-weight ratio.
> Don't ever get fat.
Preach bruh.
> I am not even closed to being one of the most experienced runners on this forum
But that doesn't stop you from spouting advice now does it?
> Most of your skills are due to your size don't forget that.
... And this is why I'm bringing you back down to earth, because this is literally the least informed thing anyone has ever said on this subreddit and if you've been here for more than the 10 seconds it took you to find the "Text Post" button you'd know that's saying a lot.
Running skill takes discipline, putting in the hard workouts that most people won't do. It means constantly putting yourself in physical discomfort over extended periods of time to work toward a goal.
The beautiful thing about this is that it is almost impossible to put in the level of effort to become a skilled runner and stay fat. All I need to do is look at you and I know instantly that you are not a skilled runner and have not put in the work. You might have been a skilled runner in the past but you sure as shit aren't one now.
> Dont ever talk down to big runners and say they are not trying hard enough.
You have not tried hard enough for long enough or you wouldn't still be big.
> and running fat and being overweight is by far the hardest thing I've ever had to do in my life.
It never gets any easier. You just get faster.
Yes!!!! Like the other post says - unless you're an athlete protein isn't really a concern, assuming you eat a fairly balanced, healthy diet. If you are an athlete I can't recommend this book enough. Actually, all of his books are great.
I went vegan over 4 years ago and have never felt better or been healthier in my life! Plus it's nice to know that I'm doing my part to help animals and the planet. Here's a list of some other books/resources that have helped me immensely along the way, for anyone else who might be considering the transition:
Vegan for Life: Everything You Need to Know to Be Healthy and Fit on a Plant-Based Diet
How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease
Eat to Live: The Amazing Nutrient-Rich Program for Fast and Sustained Weight Loss
The Forks Over Knives Plan: How to Transition to the Life-Saving, Whole-Food, Plant-Based Diet
Prevent and Reverse Heart Disease: The Revolutionary, Scientifically Proven, Nutrition-Based Cure
Oh She Glows (Food Blog)
Keepin' It Kind (Food Blog)
It takes work and is difficult at first, like most things in life that are worthwhile, but I promise you that it is very, very rewarding once you understand that you have made the commitment to live in a healthy and kind way. :)
My dad lost 30 pounds by switching his breakfast from cereal and skim milk to eggs and bacon. I had the privilege of sharing this information with the good doctor at a meet and greet. This method really works.
Edit: I suggest reading The Big Fat Surpise and watching The Magic Pill on Netflix. Also this podcast is amazing. Game changers.
I've been to one of these free dental pop-up clinics. It was a pretty terrible experience. Many of the people I was sitting around didn't even look that poor. Some of the people who came in had completely black teeth and were getting them pulled and X-rayed. Some patients I saw in the same chair for hours getting their free work done.
I think I waited around 8 hours to finally get my teeth cleaned. It was the first time I got my teeth professionally cleaned in 11 years. Despite an 11 year gap between professional teeth cleanings. The dentist said that my teeth were in great condition aside from some crowding due to lack of braces, and some calculus deposits. I didn't have any cavities. I do brush twice a day and floss once a day.
I do recommend this book "Nutrition and Physical Degeneration" by Weston Price. It explains how important diet is for teeth quality and health. It explains why people eating primitive diets always have near-perfect teeth, while people eating modern "white" diets (white flour, white sugar, white rice, and foods brought by the white man) have bad teeth and physical effects. Its why in documentaries about native tribes in Africa, they always have perfect white teeth despite not having toothbrushes or dentists.
https://www.amazon.com/Nutrition-Physical-Degeneration-Weston-Price/dp/0916764206/ref=sr_1_1?ie=UTF8&qid=1522226965&sr=8-1&keywords=nutrition+and+physical+degeneration
OP's article reminds me of this episode of "Extreme Cheapskates" where a couple is doing DIY dentistry. I admire the ingenuity of the vacuum hose. There really are millions of poor Americans with no access to healthcare who are relying on folk medicine, DIY medicine, and illegal drugs.
https://www.youtube.com/watch?v=d3m-58CCVAM
America has to make up its mind. Do we want a free market healthcare system? Or a socialist single payer system? Choose ONE plan and stick with it. No good can come out of this bizarre twisted mish mash of public and private. The politicians can't make up their mind, and the people are suffering because of it.
This is from "Think Like A Pancreas":
"Without dietary carbohydrate to provide glucose for meeting the body's energy needs, the liver begins to convert some dietary protein to glucose."
"Roughly 50 percent of protein can be converted to glucose if there is no other source of sugar in the meal"
He suggests that for a no carb meal, bolus for half of the protein as if it were carbs. He also says that for a low carb meal, the math gets trickier, but that there is still an effect, if carbs are below a certain level.
> There's no great cheat codes for your body. Just stick to CICO.
There aren't cheat codes, but there are nuances beyond CICO.
Eating certain vegetables and fruits can offer specific phytonutrients that aid in fat-burning, or carb-loading, or whatever. The human body is incredibly complex, and depending on the nature of the calories you're consuming, you can find it easier or harder to change your body shape. I don't have the book handy, but in Greger's How Not to Die, he describes a study where people ate a few extra fruit-and-but bars (like Larabars) per day above their normal diets for months and they did not gain any weight - despite increasing their caloric intake by some 350 calories per day. The hypotheses that were offered had to do with the type of sugar (date sugar usually) absorbed into the bloodstream and its effects, the nutrients given from the nuts (cashews, walnuts) in the bars and their effects on the digestive system, etc. They effectively had no extra fat despite eating more calories because the micronutrient content of the calories they were eating had microbiological effects on their bodies' ability to retain fat.
Everyone can do it. Here is my advice:
Preparation
Planning
Grocery shopping
Doing
Correcting
Good luck!
I see no one here is addressing your question, which is how to drop pounds while not falling apart or getting injured running 30 miles a week. Tips like "Eat Less" don't address how to maximize your running performance while trimming up, which I'm sure is why you asked in this sub and not a more general purpose weight loss sub such as /r/loseit.
I'd like to recommend a book to you: Racing Weight. It discusses meal timing, macro composition, and general prioritization guidelines for dropping weight while maximizing your running performance. A big theme of the book is to eat to fuel your endurance workouts primarily (within some boundaries), which will in turn fuel your weight loss.
Ha - no problem! I think there's a lot of misconceptions about the W30... understandable with any "craze," I guess.
I suggest reading the book It Starts With Food written by the W30 creators. It's a ton of really interesting (easy to follow) scientific info about nutrition and how everything affects body functions, and then goes into the details of the program. Better to read the details straight from the horse's mouth than from my quick summary. Good luck!!
It's not nearly that straight forward, because weight loss is hormonally driven. Therefore, as we all know, a calorie is not actually a calorie, certainly when it comes to weight loss. It's why most of us are on r/keto in the first place.
EDIT: There's also the case of Sam Feltham's 5700 calorie experiment, where he ate over 5700 kcal of food every day for 2 weeks. The first time he ate high fat, low carb, and low protein, and only gained 3lbs. He did a second 2 week run where he did the same number of calories but with high carb and low fat, and he gained 16 lbs in the same period. So it's clear that overeating of certain foods will cause you to gain weight, while overeating of certain other foods (ie high fat, natural whole foods) will not cause the same weight gain.
This experiment was referenced in Dr Jason Fung's book The Obesity Code, which I highly recommend.
Funny
For anyone who wants to read the book without having to pay for it, and is willing to read it online instead of print, here you go
https://idmprogram.com/fasting-a-history-part-i/
Start there & work through all of the fasting articles. It's essentially the same content.
Also the kindle version is currently on sale for $3
https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day-ebook/dp/B01MF8SC2X/ref=mp_s_a_1_2?ie=UTF8&qid=1542057759&sr=8-2&pi=AC_SX236_SY340_FMwebp_QL65&keywords=jimmy+moore#mobile-udp-contributor-popover-id_1542057774178
There's a lot of speculation (evidence?) that CICO isn't a great way to measure and it's largely about insulin (I'm by no means well educated here, just some things I've read). There are people who track, eat MORE than their TDEE and drop the weight. Check out Dr. Jason Fung - I just read his book, very enlightening.
That's an appeal to futility. Best way to stop people unethically killing animals is to stop giving them money to do it. Very simple: just walk through another isle the next time you go grocery shopping. You don't even need to give up your hot dogs or hamburgers, because there are great-tasting vegan versions that are getting better every year as people perfect the recipes. Don't like one brand? Try another!
Throughout history many things have been a part of culture. Slavery, racism, the thinking men were superior and not equal to women, gay people going to jail for being gay... the list goes on. That stuff was a deeply entrenched belief in people's minds. It took a few people to stand up and say that stuff was wrong. A bunch of people thought it would be useless too. That society would just stay racist and sexist and homophobic forever. But just fast forward a few decades and here we are! Not a perfect society, but a better one. And we can keep getting better! I think that's the best anyone can do in life.
Don't you tell me this cruelty is gonna be permanent whether we fight it or not, because I know that it won't be. It never is. Because we are fighting it. And it may take decades or more, but eventually we'll grow from our small beginnings enough that our voices will be heard. A voice for the voiceless among us. And we don't even have it as hard as the people before us had it with their cultural revolutions. Because all we gotta do is walk through a different isle.
Just watch Earthlings (alt link). Or if you like reading and wanna know some health reasons why you should go vegan, read How Not to Die. Or if you wanna listen to a speech by every vegan's favorite scary grandpa, you can listen to Gary Yourofsky.
Be a little curious and take some time to see what vegans are always going on about eh?
Everything you need to know about a plant based diet (there is also a cook book)
https://www.amazon.com/How-Not-Die-Discover-Scientifically/dp/1250066115
If you you want to make absolutely sure your body is getting everything it needs, use https://cronometer.com/, free for pc & phone.
OK - a lot to unpack here
>Personally I found it motivating rather than chastising
Do people really need more "motivation" to lose weight? I think that most fat people really do hate their bodies and feel motivated to become lean, but that isn't making anyone any thinner.
>I struggle to lose weight because overeating is my "natural state". Food is enjoyable to me. There's nothing really more to my current weight other than "I overeat by a lot".
IMO there is nothing "natural" about the food that we consume or the way we consume it. If you are overeating, I think it's worthwhile to examine your habits. Are you eating while distracted - at your desk, in the car, while watching TV, standing in front of the fridge, walking around the house? It's amazing how much less I eat if I commit to eating sitting down and completely free of distractions. Are you overconsuming hyperpalatable foods and going out to eat a lot? Do you fail to meal prep or carry healthy snacks, then become ravenous and overeat shitty food?
>I need to take ownership of the fact that I'm fat because I'm ill disciplined in that regard.
I agree with this but I think it's so much more constructive to take ownership of the process rather than your progress. Instead of setting a body-oriented "be lean and sexy" goal, you can set process goals: I will track my macros, I will bring lunch to work every day, I will not exceed 1 beer per week, I will not go out to eat more than X times, I will eat every meal sitting down and free of distractions, etc. The score takes care of itself. The "put down the fork fatty" so-called "motivational" bullshit fails to address any of this. Per Jamie:
>The simplest solution here is a tangible, Van Damme-style hard target of a goal. By this, I do not mean some sort of silly-ass intra-office weightloss competition- you need something REAL. Something in which you'll look like an ass if you fail. You need the fear of failure and a desire for success simultaneously pushing you forward, to ever greater heights.
This isn't helpful. Ultimately the process is what will determine whether or not you lose weight anyway, the solution isn't to just create a shitload of anxiety around your body composition with an arbitrary timeline. Address your bad habits, celebrate the small victories of adherence, and don't get wrapped up in the cycle of self-loathing.
>Do you think this is aimed at people who fall under that umbrella or to people who's totals are shitty because they're fatter than they should be?
There is a spectrum. Do I think that Jamie advocates being a 6' 155 lb DYEL male, no. Do I think this is aimed at someone like me who chooses to compete as an undersized 148 at 21-22% bf rather than maintain at 18-19% and cut to 132, absolutely. Like I said I'm basing some of this off "Prepare for War" which is basically his manifesto on cutting weight for meets.
More generally, I think that focusing on "relative strength" for a weight class can be (and usually is) counterproductive. I think that if people focused on their body composition and performance in a big-picture long-game sort of mentality rather than arbitrary weight class boundaries they might see much more progress. I've seen far too many people spin their wheels for ages because they can't accept that they're just going to be a little chubbier. So they never spend any of their time in a surplus or building muscle, yet they never get truly lean either.
I've read so many books that I honestly cannot say that any particular one is the most important. However, here's a list of really good ones:
I've read so many more books than that. Since these are the only ones that I can think of off the top of my head, I'd say that they are the ones that have made the biggest impression from reading them.
Dude if you want to make real money, write books that simply tell people that eating gluten is something they shouldn't eat. Even if they don't have any conditions preventing them from doing so.
Fat makes food taste good.
PSA: the low fat movement is total bs
YES!!!!
Here is the good news - /r/Keto and IF are powerful tools for controlling blood sugar and managing diabetes.
Two years ago my A1C was 13.4 and I was in losing toes/kidney-damage territory. I went hardcore Keto 18:6 IF and frequently OMAD. MY doctor put me on Metformin and blood-pressure meds.
9 months later, my A1C was 4.9. Technically non-diabetic. I asked my doctor to take me off Metformin which she didn't like the idea of, but she agreed. 6 months later my A1C had stabilized at 5.3 and has stayed there. I'm off all diabetes and blood pressure meds and my last BP was 110/60. I lost 40 pounds. I'm 53.
Here are the most important things I can share with you;
Eat all the meat and vegetables you want and give your body a break from high insulin levels. You've caught this early and there is no reason you can't reverse the symptoms of diabetes with delicious food and skipping a meal or two a day.
It's really that simple.
I recommend Dr. Jason Fung's book The Complete Guide to Fasting which will give you all science behind low carb diets and intermittent fasting for treating diabetes. His other book The Obesity Code is even more in depth if you want more science.
Now here is the bad news. Doctors will likely fight you about this. I was sent to a class at a hospital after my diagnosis. The nutritionist said diabetes was progressive and irreversible and medication could only slow it down. Their goal of management is an A1C of 7.0 which means they want to keep you diabetic.
Why? Healthy people don't make doctors any money.
You need to take this seriously and do your homework. You can absolutely manage this and do it with food alone. But there are a lot of people who will tell you it's impossible or too hard to do. I've read that at least 80% of T2 diabetics could manage the disease with diet alone, but only 5% choose to do so.
It breaks my heart when T2 diabetics I know will have a slice of pie and say "Well, I'll just up my meds tonight".
F*ck that. I'm not going to inject insulin years from now for pie today.
You got this. You can do it. I'll gladly answer any questions you have here or by direct message.
At 17 years old, you're too young to safely fast, per the co-author of the Complete Guide to Fasting, who also co-hosts the Fasting Talk podcast and is considered by many to be a leading authority on the subject.
Also, the age issue comes up here a lot (these are all from the last 2 weeks or so):
https://www.reddit.com/r/fasting/comments/69p53n/for_anyone_under_18_years_of_age_interested_in/
https://www.reddit.com/r/fasting/comments/6a7k8e/im_16_and_i_want_to_know_if_i_can_water_fast/
https://www.reddit.com/r/fasting/comments/6a58ma/ive_been_eating_once_a_day_for_a_month_when_is/
https://www.reddit.com/r/fasting/comments/6a25a0/should_i_start_a_water_fast_diet_under_the_age_of/
https://www.reddit.com/r/fasting/comments/6a12ul/im_17_can_i_do_fasting/
https://www.reddit.com/r/fasting/comments/69vmkz/fasting_as_a_teenager/
https://www.reddit.com/r/fasting/comments/69mbn9/fasting_as_a_16yo_male_really_dangerous/
As a nutrition researcher myself, I also have high standards for information sources and get so frustrated by all the bullshit out there. I've worked on all sorts of protocols, including keto ones, and there's few benefits and some harm to be had from following keto diet if not epileptic (yeah- go ahead and shoot me now lol) but somehow it's become commingled with fasting for health. Anyways. Some science for you:
https://www.amazon.com/Fasting-Eating-Health-Medical-Conquering/dp/031218719X
(Great overview of why fasting)
https://www.amazon.com/Fast-Diet-Intermittent-Fasting-Healthy/dp/1780721676 (by one of the first doctors to publicize fasting)
https://www.amazon.com/gp/aw/d/1501140183
(More like funny memoir of experience with fasting and a layperson's understanding of the science)
https://www.kickstarter.com/projects/ourbrokenplate/our-broken-plate/rewards
(In a few months should be available- brilliantly researched)
Documentary https://m.youtube.com/watch?v=Ihhj_VSKiTs
https://www.amazon.com/How-Not-Die-Discover-Scientifically/dp/1250066115
(Not solely on fasting but so comprehensively researched that I highly recommend it - everybody should read it. Truly and literally life changing)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4684131/#!po=27.9661
(Not a book, but some good info)
Ignorance??? I don't know, but it's messed up that people don't know more about a Whole Foods Plant Based diet.This book saved my dad's life. He is no longer diabetic and his hypertension is controlled now.
> as long as it's the good kind.
Yep, saturated fats from animals.
I loved Think Like a Pancreas.
So here's what you do:
Get her one of these, they're grip strength trainers and you can get her one for about
$4$8 or a pack of them for$10$20 (sorry, they've raised their prices). They're especially good for rock climbers but make great tools for working out in the car or at the office.Then, get her a used copy of a book on sizism or which serves to humanize the kind of people she mindlessly hates. Two easy to read but good young adult novels are "Fat Kid Rules the World," by K. L. Going (which Matthew Lilliard has made into a film, partially because of its punk environment) and "Big Fat Manifesto" by Susan Vaught (this one has a female protagonist). Another good choice would be "Fat: The Anthropology of an Obsession" by Don Kulick. This one is more for adults and might be slightly more academic. You can get all of these for less than $2 apiece on Amazon, and you may even help to diminish some hate in this world. Good luck!
[Edit]: If you are really against pointing out someone's faults through an anonymous gift exchange, you could also get her a fitness book like The New Rules of Lifting for Women, which is highly recommended for female fitness geeks, especially if she doesn't yet lift weights.
It's something called hyperpalatability:
https://io9.gizmodo.com/how-hyperpalatable-foods-could-turn-you-into-a-food-add-1575144399
Modern engineered food is designed to light up your brain's pleasure centers, and consequently make you crave it. It's a carefully balanced combination of fat, sugar, and salt, which together are extremely addictive. Almost all pizza contains enough sugar to do the job.
Hyperpalatable food lights up pleasure centers just like hard drugs do. There's something called the Yale Food Addiction scale, which measures how addictive a food is, based on this conditioning. Here are the worst of the worst:
Pizza – 4.01
Chocolate – 3.73
Chips – 3.73
Cookies – 3.71
Ice cream – 3.68
French fries – 3.60
Cheeseburgers – 3.50
Soda (sugar-sweetened) – 3.29
Cake – 3.26
Cheese – 3.22
Bacon – 3.03
Fried chicken – 2.97
As you can see, pizza is #1 on that list. If you like pizza, I would strongly recommend that you make it from scratch, will will let you control what's going in there. If you're eating commercial stuff like Pizza Hut or Papa John's, you might as well be doing cocaine.
I struggled with weight most of my life. When I read Kessler's book, it opened my eyes as to how useless discipline was, against what the food industry is doing these days:
https://www.amazon.com/End-Overeating-Insatiable-American-Appetite/dp/1605294578
I would recommend that you read
https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/1628600012/
And
https://www.amazon.com/gp/aw/d/1771641258/
These books contains links to a lot of the studies that answers your questions in depth.
If you're genuinely interested you should check out the book "How Not to Die" by Dr. Michael Greger. The book goes over each of the 15 top causes of death for Americans and discusses how diet affects your odds of dying of a particular one according to the latest medical literature. It is easy to read and he cites over a thousand studies. If this doesn't convince you then nothing will.
Just replying to this comment to say that if anyone is considering fasting: yes research shows it can be a very healthy thing to do but you must do it properly.
Here is a book that can guide you on fasting the right way.
Edit: And while we're at it, since ketogenic diets were also mentioned (and I also mostly follow that as well), here's a book to guide you on the how and why of keto too. People use this expression all the time, but for real that book transformed my life (and my body too).
No it’s not sinful to break a fast. God is happy that you’re even trying, a lot of Christians don’t fast even though the Bible tells us to. I believe there’s a difference between fasting with God and fasting for him, and when it’s with him, Grace is there to help you and to empower you. There is no way I could’ve done the fasts that I have except by his grace!
I have a podcast episode i did on it if you want the link message me. Give some tips on what is helped me. Most of all I recommend this book called The Complete Guide to Fasting written by Dr Fung. It’s very informative!
Also fasting is not to get something it’s to become someone. You’re already close to God by the Blood of
Jesus. Don’t use fasting as works, it doesn’t get us stuff. It helps us to learn who we are by the finished work.
Why do you want to be more social? What do you want in life? Specifically. Write down the reasons, and write down everything you want for yourself - all the things you'd like to own, all the skills you'd like to have, all the people you'd like to meet, all the characteristics you wish you embodied.
Done? No, because you're an asshole. Go back and write them down. Seriously. I spent a fucking long time writing this post for you - I explain my point in several different ways, from different angles, because it's fucking important to me that you get the help you seek - you can take four minutes to write down some reasons. Open up your text editor and get to work, reddit will still be here when you get back. Don't get distracted. Do not trust your memory - write them down.
Okay. Look at those reasons. It's a list of things you want to be, do, and have. Ask yourself: Do you have the freedom to become, achieve and obtain those things, through your actions?
You were afraid to write some things. Maybe you thought "fuck a thousand people" was unrealistic. "Become emperor of my own country". "Go to space," "Own a castle," "Fly with the Blue Angels," "Be a real life James Bond," "Write a novel," "Be able to talk to anyone," "Start a religion," "Meet Daniel Craig." You're wrong, go back and write your "unrealistic" things down too. People have done them, you are physically capable of doing them. But are you free to do them?
Right now, you've decided to believe the answer is "no". If it were "yes", you wouldn't have posted, you would have just gone out and done them. Let's change that "no" to a "yes".
If this problem is the one you truly want to solve, you must focus your attention on it and let nothing distract you. All things which might get in the way of you solving your anxiety and inferiority problems must be ignored, including some of your own beliefs, and including some things like Netflix and Reddit you would rather be doing because they're comfortable and easy. This will be hard work. You will feel incredible after it is done, and it will be done soon if you work hard. Do not waste time. Only through discipline can you achieve freedom - if you are spending time looking at cat videos, understand that you are removing the freedom to spend that time elsewhere. You will not get that time back. It is forever chained to cat videos.
You must not fear. There is nothing on the other side of fear except failure. Failure of inaction is much, much worse than failure through action: you learn nothing when you do nothing. Make every attempt to socialize in every situation, even if it hurts, and even though you will fail many times. Experiment until you figure out, trust that you will figure it out.
Optimism will not help you, neither will pessimism - if you believe things will work out okay no matter what, or that things will go to shit no matter what, you have resigned yourself to the whims of a random God and decided not to act. Only activism will help you - the belief that your actions will affect positive change on the outcome. This is true for all things you want in life, including "how do I make friends", "how do I start a business", "how do I become President", "how do I get a job," "how do I get an A in this class," and so on. Strengthen your belief that your success relies entirely on your actions. Strengthen your belief that you have the ability to make good decisions in the future. Strengthen your belief that the worst that could happen is something you can handle. Do not fear boredom, isolation or embarrassment if they are in service of your growth as a human being.
Seneca recommended taking brief periods of time to deliberately live in rags and eat very little, to steel oneself against the fear of poverty. In our modern era we have developed many new fears, all of which can be eradicated in similar fashion. Fear of boredom. Fear of isolation. Fear of missing out. Fear of hunger, fear of gaining weight, fear of being unattractive, fear of looking dumb, inexperienced, uncool, fear of not being happy enough, not having enough interesting Facebook posts, and on and on. If you have these fears, face them. Physically write them down, then write down ways to mitigate or prevent them, and ways you could recover from them if they come to pass. Realize that these fears are controlling you and limiting your freedom.
Then it comes time to face these fears. Go out and talk to people. Find people that know things you want to know, ask them questions. Find people that do things you want to do, admit your inexperience, and ask for their help. Offer them something in return, and get creative - "I'll <help you with your math homework / trade you a bag of chips / get you that girl's phone number / level up your WoW character> if you show me how you <do this problem / throw a perfect spiral / make those cookies>". Do this with as many people as you can find, do not worry about making friends with each one, do not worry if they make fun of you, do not worry if they hate you - the goal is quantity. Learn from your mistakes, learn from your successes. Every time you fail to take the action - going to a meetup, going to a party, talking to a stranger, joining a group activity - you are restricting your own freedom.
Understand: you are on your own. You can build yourself to do and be anything you want, it is up to the rest of the world to try and stop you, and they will fail because they are uncoordinated and lack self-awareness. The more you realize this, the freer you become.
Further reading:
Super, super sketch. If there's hope that it's actually going to work, there are easier ways of getting the info... The site lists these "factors" that result in having a smaller butt: 1. Hormonal imbalance during time of puberty, 2. Low fat genetics, 3. Low muscle genetics, 4. Natural body shape, 5. Physical activity, 6. Diet, 7. Lower body strength
Well, these actually boil down to the things we already know:
First, genetics can't really be controlled... with time and effort, you can look like the very best version of you. (You can't make yourself look fundamentally different, but you can fulfill your genetic potential.) If you think you have a hormone imbalance keeping you from having a bigger butt, seeing a doctor might help.
Second, muscle is awesome. Check out strength-building programs such as Starting Strength or NROL4W if you have access to a gym with free weights. The compound lifts work multiple sets of muscles at once, and the basic lifts are squats, deadlifts, bench press, and overhead (military) press. Or look into Convict Conditioning if you want to use your body weight. These programs are balanced. These are well-researched. These are non-gimicky. If you follow the program, you will get stronger.
The complete list of movements to build glutes are listed here at EXRX. They boil down to two main lifts - squats and deadlifts.
The way to build strength and muscle mass is to lift heavy enough that the 3-5th repetition is really hard, and keep lifting more each time. If you never increase the weight, your muscles won't adapt to lift more. Progressive overload builds muscle.
As an aside, doing lots of abdominal work can build your abs, which may make your waist-hip ratio smaller. If you're shooting for a killer butt, overdoing it with extra ab work (on top of the stabilizing work your abs do on heavy lifts) can't help you much in this quest. Spot reduction is a myth. See the "Brittany Spears Effect".
Finally, in terms of diet, you can build muscle if you get enough protein. If you need to lose fat, eating enough protein and cutting out "junk" calories might be enough. If you need to gain fat, eating plenty of calories while you're lifting may be enough. If you don't need to lose fat, just focus on getting enough protein and eat sensibly when you're hungry.
As you build strength in the posterior chain, you'll fill out looking like a goddess with "dat ass".
TL;DR: No need for gimmicks - squats and deadlifts.
Jeez, why is the burden of proof always on others? Why not try doing some of the legwork yourself? Also, can you name me any nutrient or nutritional property that is specific to poultry or fish, that is unavailable from other sources?
Why not try googling? If you're unmoved by the ethical and environmental arguments (eating seafood is detrimental to the environment, though there is an argument to be made for mussels, clam etc). The new research shows that seafood is definitely not the champion of nutrition once thought, and chicken is definitely not healthy. The tired response is 'well, everything in moderation', but this is horrible dietary advice to live by. We don't recommend cigarettes in moderation, meth in moderation, licking lead paint in moderation, etc. Many studies/organisations will recommend eating chicken/fish over red meat, but these recommendations come from a recognition of a lesser evil. 'Poultry and fish' are often recommended to be eaten over red meats, processed meats, etc, but only as a way to 'reduce your risk' over meat types which are definitively carcinogenic. Health recommendations are made with the status quo in mind and it is very well recognised that a shift towards plant based would be viewed by the masses placated by the status quo as 'extreme'. It is very well evidenced if one is to reduce the most risk of diet related disease, the optimal diet is a plant based one. It is well studied that the primary sources for saturated fats are animal products https://www.hsph.harvard.edu/nutritionsource/top-food-sources-of-saturated-fat-in-the-us/ and modern chicken is regularly 'plumped' with sodium water and other additives. Many studies touting the 'healthfulness' of meat do not compare their results to a non-meat eating population, the ones that do show decrease in all-cause mortality when meat is excluded from the diet.
Here are some studies
Mercury and Fish
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1241452/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3991460/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3096006/
https://www.ncbi.nlm.nih.gov/pubmed/12227935
https://www.ncbi.nlm.nih.gov/pubmed/20821440
Fish, Shellfish and Chemical Pollutants
https://www.ncbi.nlm.nih.gov/pubmed/25486051
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1242017/
https://www.ncbi.nlm.nih.gov/pubmed/21541848
Shellfish and CHD
https://www.ncbi.nlm.nih.gov/pubmed/19631050
HCA Production in cooking of Meat and Fish
https://www.ncbi.nlm.nih.gov/pubmed/15072585
https://www.ncbi.nlm.nih.gov/pubmed/20374878
https://www.ncbi.nlm.nih.gov/pubmed/11894761
Cancer and Poultry
https://www.ncbi.nlm.nih.gov/pubmed/26898200
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3132069/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3923154/ http://ije.oxfordjournals.org/content/26/6/1142.full.pdf
http://scienceblogs.com/thepumphandle/2016/12/13/poultry-workers-suffer-while-industry-uses-chemicals-to-disinfect-your-chicken/
Poultry and Saturated Fat
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3975875/
All cause mortality rate in vegetarians/vegans
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3048091/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4073139/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3662288/
http://ajcn.nutrition.org/content/89/5/1627S.long
Meat and dairy consumption is overall significantly linked to all cause mortality and to preventable deaths by diet related causes, including diabetes, CVD, obesity, cancers etc.
There's a ton of research out there, but unfortunately my experience with people saying 'if you can prove x to me, I'd go vegan' is that they have no interest in going vegan whatsoever and will continue in perpetuity to make excuses for every well evidenced argument brought forward. If death and suffering isn't enough to change your mind, nor environmental devastation caused by inefficient resource use and such fishing methods like bottom trawling, nor scientific nutritional studies or the humanitarian reasons for going vegan, then there isn't much point in bringing forward further arguments. If you have a genuine interest in nutrition, I would recommend the book How Not to Die for a deeper examination of the current research in the field of nutrition and dietary science, and then review your position.
If you're interested, there's a book called, "How Not to Die", which basically is a fairly rigorous look at some of the evidence in support of the health benefits of eating plants.
It appears that your main motivation may be ethical, but if there are health benefits as well, then even better!
Maybe show her some videos from nutritionfacts.org or buy her the book How Not To Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease by Dr. Michael Greger if she's not even willing to watch a totally non-graphic, health-focused, plant based diet documentary like Forks Over Knives (my favorite) or What The Health.
I understand what you mean when you say you feel like you're dieting when on keto. I was on keto for about four months and while it yielded great results very quickly, I was upset that I wasn't able to have oatmeal or apples or bananas, which are healthy themselves but not keto friendly.
A healthy diet is ultimately subjective to the person as everyone has different goals, but as a general idea, everyone can agree on a couple of different points. First off, having a large amount of vegetables and whole, unprocessed foods is healthy. This thread on this sub is a good starting point. It is up to you whether you believe dairy, meat, eggs are healthy and want to continue adding them into your diet.
I would also reccomend looking into How to Not Die by Dr. Michael Greger. In my opinion, he gives a scientfic and unbiased way of how to eat for your most optimal health. It is a thick book because he provides so many sources and different sides of the arugement.
Ulitamtely, a healthy diet is whatever makes you feel your best while maintaining some sanity. I eat health 95% of the time (healthy for me is lots of fruits, vegetables, oats, lentils, beans, etc.) while allowing myself to have "unhealthy foods" (sugar-filled processed foods, alcohol) 5% of the time when I'm out with friends because as compared to keto, being healthy and happy is a lifestyle, not a diet. Balance is key and your happiness has to be considered and heavily weighted. :) If you have any questions, please feel free to PM me!
Good luck on your journey and congrats on the 50 pound weightloss!
Your lipid numbers mean nothing.
Hell all of them are within the 10-20% of lab variance.
You need more education on the matter.
Watch
Read These
Have you read that book "Where the Downvotes Come From"? It's an amazing book.
There's a passage that explains that some downvotes come about because of the discomfort of people when they hear the truth about a subject that secretly bothers them, but they have no courage to admit it. Or, sometimes, because it is the mainstream way of thinking.
Some get aggressive; some joke (see below); some downvote.
Very entertaining, really.
Of course, there's this other book people should REALLY read, that's called "Why We Love Dogs, Eat Pigs and Wear Cows".
I could hug you for this post!! There is a quote this all reminds me of.
"In fact, if one person is unkind to an animal it is considered to be cruelty, but where a lot of people are unkind to animals, especially in the name of commerce, the cruelty is condoned and, once large sums of money are at stake, will be defended to the last by otherwise intelligent people." --—Ruth Harrison, author of Animal Machines
It makes me cry sometimes how people can be so cruel and determined to keep doing what they are doing, even though they know it's wrong. I have a friend like that. He will bash on vegans, but he would never hurt an animal and likes holding them. He'll always try and make veganism seem fanatical and make jokes that are innapropriate. He says he's seen all the videos because he has an aunt that is vegan but he just is too lazy to change :( It's so frustrating to know some people for the life of them cannot realize how good they honestly have it when presented with a being that has nothing, with the animals confined in small cages and flung around the room.
I think part of it honestly is that people "know" but they don't really "know" They know meat if from an animal, but they don't really "know." and they kind of dont' want to know, because I have a feeling they know it would make them uncomfortable and people avoid things that bring about such feelings. I think it's too much for most people to take in. It's hard for people to acknowledge that they have been duped their whole lives, by the very people and companies they trusted, and that they were supporting a holocaust right under their nose. No one likes to think of that, and that's why people will defend the industry to the death, they will degrade animals so they don't feel as bad, they will bash vegetarians in hopes their social pressure will get them to come back to eating meat so everyone around can stop feeling uncomfortable, for they are indeed the prick in the back of their mind reminding them of what they don't want to acknowlege. If most people were so quick to dismantle injustice, the nazi holocaust wouldn't have gone on as long as it did. People believed the fake media campagins of the "happy jew camps" and they would have rather not thought more into it. It is not all too different to what happens to today.
As another saying goes..."it's easier to fool someone than to convince them they have been fooled."
A book you might like is "Why We love dogs, eat pigs, and wear cows." Very much talks about the psychology of all this.
http://www.amazon.com/Love-Dogs-Pigs-Wear-Cows/dp/1573245054/ref=sr_1_1?ie=UTF8&amp;qid=1371865399&amp;sr=8-1&amp;keywords=why+we+love+dogs+eat
I'm glad some of it worked for you but Tim Ferris is bullshit. He is friends with Ryan Holiday who is the author of "Trust Me, I'm Lying: Confessions of a Media Manipulator" (which is also a bullshit book but there Ryan reveals he is a media manipulator).
If you don't believe me, read the 1-star reviews of the book. They release a book and buy paid reviews of it from third world countries and I'm sure most of the 5-star reviews are just that.
I will summarize the four-hour body for people who haven't read it: "I am a really awesome guy and know a bunch of scientists that I am going to name drop here every now and then... none of what I write is backed by anything scientific though because it is all ongoing research yet to be published... you just need to buy a bunch of shit I get commissions from, eat a bunch of chemicals along with complex carbs and do some shitty variations of common exercises really fucking slow... and here is a bonus chapter about how to get bitches"
If you really feel like you need to read this book, get a pirated copy... read it and if it helps you in ANY FUCKING WAY, purchase the book... or just read the one star reviews instead and save yourself time.
Gluten! While following the diet in the MS Recovery Diet book I found that gluten was a trigger for me.
I have no problems eating wheat/gluten; no upset stomach, gas or indigestion, etc. issues.
But when I stop eating gluten in 7-10 days I get a mental clarity/sharpness that's just astounding! It was like I had a drunken, hangover haze on my brain and then it was magically lifted and someone gave me 5 IQ points. I tested this repeatedly and it's the same thing every time.
People suffering from MS "cog fog" should think about this -- the connections should be obvious.
Gluten is in everything, it seems. Gluten is now used as a generic 'thickener' by the food industry instead of the more expensive corn starch. So being gluten-free is a PITA, but IMO it's worth it.
I also find that eating lots of grains can trigger constipation, weight problems, etc. The doctor who wrote the book Grain Brain explains why this is medically connected. Grains cause an inflammatory reaction in many people that isn't good for MSers.
Edit: Typos, clarity.
Juice fasting?
Can't help you.
Water fasting?
Easy answer.
https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/1628600012
A person would have to write an book to answer all the questions. Dr. Fung has done just that. Complete Guide to Fasting
Basics of extended fasts: Electrolytes. Drink when thirsty. Zero calories. Stop if you feel sick.
Recommend you start with shorter fasts, and do more research before attempting extended fasts
https://youtu.be/VIhhrYjVhOk
Jason Fung, the complete guide to fasting
https://www.amazon.com/dp/1628600012/ref=cm_sw_r_cp_awdb_t1_pwj0Db9XF7RCM
I highly recommend this book! https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/1628600012
Your questions are thoroughly addressed with studies to back up the claims.
Hey! You should check Dr. Greger new book (released December 8th) How not to die. Part 2 of the book is about his "daily dozen" food that he recommend to eat everyday. Enjoy!
>There's a ton of issues with the choice of sources in the documentary and there's decent critique of them all over the place, as an example check out this Quora post.
If we're going to do that, then let's look at James's post (i.e., the first post) as well.
>Looking at the big picture meat isn't a big deal for greenhouse gas emissions. In the US currently all agriculture, including the plants we eat, only represent about 8% of our total emissions (so meat might be 5-6% of that):
Here, IMO, you’re failing to take into account that you need to include pasture degradation and land usage when calculating this figure; please correct me if I’m mistaken. When you do, Livestock’s contribution to climate change, in CO2 equivalent, accounts for approximately 18% of total emissions. That said, I would consider this compelling considering that the transportation industry, which we primarily focus on when discussing how to ameliorate global warming, is responsible for 13% of all GG emissions. Moreover, when taking into account Livestock and all aspects of their byproducts, it appears as though they account for 51% of worldwide GG emissions, which is astounding.
>And when we compare the amount of water needed to produce a kilo of meat compared to producing a kilo of a plant-based protein, like tofu, we see that the numbers aren't that different. It's about 1.5-6 liters per kilo for meat and ~2 liters per kilo for tofu. Tofu also contains less protein, about 10% compared to 20-30% for meat, so you'd have to eat 2-3 times as much of it.
Here, you’re failing to take into account other plant-based protein sources beyond soy, which there are a plethora, that may require less water to grow.
>The biggest problem in the US is likely that the method used [we] choose to produce meat, especially beef, is more water intensive. Here's a comparison of water use between the US and the Netherlands for different meats.
Taken directly from the Abstract of the paper which you cited: “The study shows that from a freshwater perspective, animal products from grazing systems have a smaller blue and grey water footprint than products from industrial systems, and that it is more water-efficient to obtain calories, protein and fat through crop products than animal products. Ergo, IMO, your argument here is moot.
>And you're not going to live longer just because you cut out meat. Vegetarians doesn't have lower overall mortality than meat eaters (6% higher relative risk in vegetarians, but not statistically significant):
There is plenty of great research out there which elucidates how incorporating more plants into a diet has statistically significant health benefits. Further, there have been studies done on “blue zone” populations (i.e., a demographic and/or geographic area of the world where people live measurably longer lives) and one of the common traits among these groups is that the majority of their diet is plant-based.
You could try Starting Strength, AKA "SS" - I haven't started that one yet but I did enjoy The New Rules of Lifting for Women, which I am almost done with.
You look great to start with and you are young so you should show awesome results.
FYI your ass is fabulous.
I would kill for dat ass.
A good read on the latest research by Dr Jason Fung
https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/1628600012
Here's a short bit from Dr. Jason Fung's book "The Complete Guide to Fasting".
https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/1628600012
Well worth the money.
>When food intake goes to zero (fasting), our body obviously cannot take BMR down to zero—we have to burn some calories just to stay alive. Instead, hormones allow the body to switch energy sources from food to body fat. After all, that is precisely why we carry body fat—to be used for food when no food is available. It’s not there for looks. By “feeding” on our own fat, we significantly increase the availability of “food,” and this is matched by an increase in energy expenditure.
>Studies demonstrate this phenomenon clearly. In one, fasting every other day for twenty-two days resulted in no measurable decrease in BMR. There was no starvation mode. Fat oxidation—fat burning—increased 58 percent, from 64 g/day to 101 g/day. Carbohydrate oxidation decreased 53 percent, from 175 g/day to 81 g/day. This means that the body has started to switch over from burning sugar to burning fat, with no overall drop in energy.
>In another study, four days of continuous fasting increased BMR by 12 percent. Levels of the neurotransmitter norepinephrine (also known as noradrenaline), which prepares the body for action, increased by 117 percent, keeping energy levels high. Fatty acids in the bloodstream increased over 370 percent as the body switched over from burning food to burning stored fats.
Jason Fung also runs https://intensivedietarymanagement.com/ which is worth checking out.
I recommend reading this...
https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/1628600012
Amazon.com links provided:
1 The Slight Edge
2 Mastery
3 The 4-Hour Workweek
4 The Art of Power
5 Thinking, Fast, and Slow
6 The 7 Habits of Highly Effective People
7 The Power of Now
8 The Power of Habit
9 Whatcha Gonna Do with That Duck?
10 The 48 Laws of Power
11 Your True Home
12 Ego Is the Enemy
13 The 4 Hour Body
14 The UltraMind Solution
15 The Dip
While I don't know of any vegan Crossfitters in the games this year, here is a blog post by a CrossFit coach who was challenged to go vegan.
There are also plenty of examples of top level vegan athletes in a lot of other sports. Great Vegan Athletes I think that as CrossFit grows, we'll start to see more vegan athletes performing at higher levels.
If you are thinking about going vegan and need some advice, check out Thrive by Ironman athlete Brendan Brazier. It's the best source I've come across for how to eat a healthy veg*n diet as an athlete.
Also, Ben Greenfield recently had vegan UFC fighter James Wilks on his podcast. You might find it interesting.
And definitely read THIS
Through all of this weight loss I have been following Tim Ferriss' book, the 4-Hour Body. It has helped me tremendously and I would strongly recommend it to anyone looking for a nice diet that won't leave you starving day after day. The best diet for me I have found by far.
Yes! Unfortunately, it's not super simple. Low sex drive is pretty individualistic, but there are a lot of likely culprits:
Hormones are strange beasts - they are basically master signals for your body. Low 'lutenizing hormone' goes hand in hand with low T and lower sex drive. Few things to try:
to fix the underlying problems tho... 'Tribulus' is 'meh' in my experience.
EDIT: 5) Fructose, in particular, seems to be really bad for testosterone. http://www.sciencedaily.com/releases/2007/11/071109171610.htm
EDIT: meh, links fo' teh haters:
Obesity and T:
http://www.sciencedirect.com/science/article/pii/0026049595903151
http://www.sciencemag.org/content/294/5549/2166.abstract
http://www.sciencedirect.com/science/article/pii/002604959090297P
http://www.nature.com/oby/journal/v14/n2s/full/oby2006277a.html
Phyto/Xeno estrogens:
http://joe.endocrinology-journals.org/content/170/3/591.short
...messin' with your mood:
http://www.sciencedirect.com/science/article/pii/S0892036201001970
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1469672/
For the sleep stuff, check out the book "Lights Out"
http://www.amazon.com/Lights-Out-Sleep-Sugar-Survival/dp/0671038680
Athletic vegan lady here. I love it.
I have been on a long, long journey. In my early 20's I was 5'8" and topping 230, ate like I was a garbage truck. Became pescetarianism for a few years, then switched to a plant-based-diet (though now I would call myself vegan) two years ago.
Started taking fitness serious 6 months ago. Went from unable to run 1/4 mile to easily running 5K. Have noticed major definition where I never had it before, much faster than I ever gained it before.
I also do yoga, pilates, bodyweight, bicycling and have started getting into lifting.
I supplement my diet with vitamins and make sure that I start every day with a super loaded up breakfast (oats or cereal with chia & flax seeds, nut butter, berries, and hemp protein powder).
You should check out the book Thrive: The Vegan Nutrition Guide to Optimal Performance in Sports and Life
You can absolutely be healthy, happy, and strong while being vegan.
No. Intermittens fasting is fine. I have done it for years as an easy way to not gain weight, without counting calories.
But you don't get autophagy from it. That takes longer than 16 hours, and even the smallest amount of calories or protein stops autophagy.
One thing to be aware of if you do 16:8, and is low fat, is that there is an increased risk of gallstones. But for people on keto that should hardly be a problem.
I strongly recommend this book: https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/1628600012
It is the most precise book I have read on the subject. The author also has a plethora of youtube videos. like:
https://www.youtube.com/watch?v=v9Aw0P7GjHE
Dr. Jason Fung is one of the leading researchers on the subject. If you want to dive into some of his analysis, his website is intensive dietary management
he also has published a few books. the complete guide to fasting is a good starting point.
Nu glumeste, eu tin o saptamana la vreo 2 luni in mod regulat si o zi in fiecare saptamana nu mananc nimic. Maxim am dus 9 zile si am mancat din reflex, m-am asezat cu sotia la masa seara, dupa munca, ea manca, si fara sa imi dau seama am inceput si io sa mananc. dar nu imi era foame deloc.
Prima zi e aiurea, in special daca mananci de obicei carbohidrati (nu esti keto sau low carb). A doua zi deja nu iti mai e foame, dar ai constant senzatia aia "ba, toti mananca in juru meu, ala o shaorma, ala o aluna, io ce fac aici?". Cam din ziua 3-4 asa deja nu mai ai nici o problema.
Ca idee, poti bea cafea sau ceai, nu doar apa. Evident, fara zahar sau lapte in ele. Singura recomandare pe care ti-o fac e sa mananci sare zilnic, ca altfel o sa te deshidratezi si nu e fun deloc. Fara sare o sa ti se faca si frig destul de tare cam din ziua a 3a si din ziua 5a-6a pot aparea deficiente serioase care sa duca la crampe musculare. Asa ca linge cateva grame de sare pe zi.
Daca vrei sa citesti despre fasting: https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/1628600012
Daca vrei video mai light pe youtube, iti recomand canalul astuia: https://www.youtube.com/watch?v=6UShUs1Wb_k sau https://www.youtube.com/watch?v=Ojt9PmqAfhA
Daca vrei video mai in detaliu pe yotube: https://www.youtube.com/watch?v=v9Aw0P7GjHE&amp;t=25s
Daca vrei sa citesti mai mult in romana, uite aici. E despre intermittent fasting, dar se aplica aceleasi idei, evident cu diferenta ca nu mananci deloc.
if someone REALLY expresses interest in how I'm losing weight, I send them to https://idmprogram.com/blog/ or lend them a book https://www.amazon.com/Obesity-Code-Unlocking-Secrets-Weight/dp/1771641258/ref=cm_cr_arp_d_product_top?ie=UTF8
but usually I don't talk about my diet
For health, How Not to Die. For cooking, Thug Kitchen.
It's actually a really interesting book, explaining how plant foods prevent and can even reverse some diseases. It's a thick scientific read, with 150 pages of references.
I'm not sure if you're fully up to date on nutrition literature or news, there's an insane amount of info and scientific peer-reviewed articles proving the health benefits of a plant based diet.
This book is LOADED with studies and science, over 100 pages are all of the sources he cited throughout the book: How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease https://www.amazon.com/dp/1250066115/ref=cm_sw_r_cp_api_A1agybCHSQYJZ
You can listen to this book for free using the audible free month trial, if interested. You can cancel before the month ends and the book is yours to keep :) but also his website is free and there's more than enough info on there.
Here's a quick video answering your question/request directly, id suggest perusing through the videos on his channel or visiting his website: https://youtu.be/30gEiweaAVQ
Kevin Bass, Evelyn CarbSane, Mic the Vegan, maybe Christopher Gardner. I like looking at presentations for different medical professional gatherings. Most still represent a very anti keto style. Nina Teicholz has been disinvited from an event because others didn’t want to be associated with her.
Anti-Keto/Contrarian Viewpoints
The thrust is that we don't really understand human nutrition, and the attempts at doing honest, scientific research on nutrition through the 20th century has been bogged down in prejudice and confirmation bias, as well as good-intentions.
For a longer answer, I highly recommend [The Big Fat Surprise by Nina Teicholz]. (https://www.amazon.com/Big-Fat-Surprise-Butter-Healthy/dp/1451624433/ref=sr_1_1?ie=UTF8&amp;qid=1483752210&amp;sr=8-1&amp;keywords=the+big+fat)
It is an extraordinary piece of journalism about nutrition science through the 20th century. It focuses on how we came to vilify fat of all kinds, but it is extremely illuminating about how nutrition science itself has functioned (and malfunctioned). It clearly explains how the field has become so muddled with information, how it is currently trying to self-correct, and how the reader can be better informed about understanding health claims.
Although, I don't strictly think a five-year old could read the book. At least, not your average five-year old....
It sounds more like you should get a basic understanding of current nutrition science, and what keto is in general.
Recommended reading:
Compilation of science studies mostly related to keto:
Taken from [This Post] (https://www.reddit.com/r/loseit/comments/6eoiht/dieting_tips_for_the_beginner/)
3) It’s possible to succeed on a diet of pop tarts, Mountain Dew, pizza, and fried chicken, but this is not ideal. Calorie dense foods like donuts and french fries (as well as most forms of liquid calories) are easy to eat and are largely devoid of fiber and micronutrients. Therefore, we can consume large quantities of these foods quickly and mindlessly without ever becoming full. In some cases, these foods are even artificially engineered to override our normal inhibitions, making it incredibly difficult to stop eating once you start (see [The End of Overeating] (https://www.amazon.com/End-Overeating-Insatiable-American-Appetite/dp/1605294578)). It’s straightforward to see why these types of foods can cause us to overconsume calories. These foods are not off limits, but one should always consume them slowly and mindfully and be careful to choose a portion size that fits within one’s macronutrient framework.
Pick up Racing Weight.
Basically, just improve your diet by eating more good things. By increasing the amount of good foods (fruits, veggies, beans, lean meats/fish etc). you automatically limit the "bad" foods from your diet. Think more about what to add to your diet rather than take away.
Read this: The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting https://www.amazon.com/dp/1628600012/ref=cm_sw_r_cp_api_XV2.yb6NW74W8
Fascinating. And totally debunks a lot of the "common wisdom" that extended fasting is unhealthy.
I would listen to the audio book or read: The Obesity Code: Unlocking the Secrets of Weight Loss https://www.amazon.ca/dp/1771641258/ref=cm_sw_r_cp_apa_i_LFQCCb79W9S8D
Also: The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting https://www.amazon.ca/dp/1628600012/ref=cm_sw_r_cp_apa_i_HKQCCbETJPS2D
Mutiple studies have shown calories are not the driving force for weight increase, insulin is.
A 2000 calories made up of pizza, pasta, ice cream, cake, doughnuts, chips, bread and juice, is very different than 2000 calories made by steak, chicken, veg, eggs, nuts, seeds, avacado and whole fruit.
Fibre is also a key component of weight management, most western diets do get nearly enough fibre. Fibre protects the body from sugar.
Add chia seeds and flaxseed to your meals.
Jason's Fung bible on practical fasting...
skipping meals is our society's brainwashing saying thats the worst thing to do. the body has plenty of fat stores to get energy from.
if she gets to be over the top, just eat something ketogenic like an egg/cheese omelet with vegetables. that way your body will still be burning fat and she'll be appeased since you ate breakfast.
get this book
The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting https://www.amazon.com/dp/1628600012/ref=cm_sw_r_cp_apa_L6FSzbEV05VXJ
Yes it is healthy, but needs to be carefully implemented.
Depending on the severity of diabetes, and range and doses of drugs you take, you would ideally need to be supervised.
For instance, especially if you are following a combination of a Low Carb diet & IF / Fasting, taking too much insulin can be dangerous.
You need to head on over to Dr Jason Fung's website, he is a Toronto based nephrologist who specialises in treating obesity and diabetes. He has a host of resources:
He has reported phenomenal results with diabetics, many reaching the point where they no longer require insulin. I'm currently in talks with him to consult with my father's physician.
> So what is the key to making that set weight point change? Is sticking to fasting and avoiding carbs the best way to do it?
Basically, yes. Dr. Fung talks about this at greater length in The Obesity Code, but the gist is you have to keep insulin levels low enough for long enough for your body to regain its insulin sensitivity. The longer you've been overweight, the longer this will take.
One thing that worked well for me - managing light levels in my room for the purposes of maximizing melatonin production. Get a blackout curtain or some other makeshift device for blocking all incoming light through windows, and cover up all LEDs, blinkies, etc. around the room. Basically, make it pitch black. If you want to do it really well, get a program on your computer that shifts your display's color profile to match that of the setting sun (adjusts over time), but still shut it off by about 8:00 or 9:00 if possible (maybe a last minute check before bed). Then, get a gentle awake alarm (not sure of the name, but it gradually increases a light until it's at the maximum brightness at the time you set).
This is a fantastic book on the subject. Unfortunately, it's also way over-dramatized and largely unscientific (read the Amazon reviews). Still, very important subject.
Humans have stress responses to altered light cycles like plants and all other life on earth. There's a great book on the subject called "Lights Out! Sleep Sugar and Survival"
https://www.amazon.com/Lights-Out-Sleep-Sugar-Survival/dp/0671038680
Make your own snack bars! This is from the Thrive Diet book.
Chocolate Blueberry Energy Bars
High in antioxidants and flavonoids, these bars help reduce free radical damage in the body and improve cellular recovery.
1 cup fresh or soaked dried dates
1/4 cup almonds
1/4 cup blueberries
1/4 cup roasted carob powder (or cacao to make 100% raw)
1/4 cup ground flaxseed
1/4 cup hemp protein
1/4 cup unhulled sesame seeds
1 tsp fresh lemon juice
1/2 tsp lemon zest
Sea salt to taste
1/2 cup sprouted or cooked buckwheat (optional)
1/2 cup frozen blueberries
In a food processor, process all ingredients except the buckwheat and blueberries. Knead buckwheat and berries into mixture by hand. Roll them into balls and let 'em dry. That should make about 12 of them.
You'll be fine.
It's going to be a bit of a life change but it's totally manageable. The best thing you can do is learn as much about your condition as you can because you're going to be the one managing it day-to-day.
Start by learning to carb count so you can match your insulin dose to what you're eating. There's info on the internet but the book Think Like A Pancreas was a godsend to me when I was diagnosed and I recommend it. https://www.amazon.co.uk/d/cka/Think-Like-Pancreas-Practical-Managing-Diabetes-Insulin-Completely/0738215147
Hypos can be very scary but as long as you have good hypo awareness (i.e. you start to feel like crap when your blood sugar is low!) they're nothing to be afraid of. Find a hypo treatment that works for you and make sure you always have it with you. I find running gel works for me.
Alcohol can mess up your blood sugar levels overnight but you can still drink alcohol. Maybe take it easy until you get the hang of managing your blood sugar.
There's a lot of bad information about diabetes on the internet. This sub is one of the good places to learn :-)
Best of luck!
Try reading this book on the interactions between diet and common human health problems. Everything in the book is based on evidence-based medicine and there are tons of cited sources to follow up on. It's a great primer on the worst and best foods for you.
How Not to Die is another excellent source of information. It has great discussions of how specific foods as well as overall diet patterns can be used to treat a wide range of diseases either without drugs or minimizing drugs.
Here's a video that discusses these effects. OP, additionally, it's certainly not the case that mental health issues are "very separate from your nutrition," and there's a substantial amount of research on the links between the two. You might check out the book How Not to Die for details (incidentally by the same doctor who made the video—he spends a lot of time summarizing nutrition research for laypeople).
Part of growing up is getting used to the idea that what you choose for yourself, who you are, and how you live your life, are not always going to be understood and accepted by others. That is especially difficult when those people are ones we love and respect.
Try to have a good understanding of what you need to be healthy and strong through adolescence. Talk about it with your mom, so she doesn't get freaked out when your grandfather calls with his concerns. See if you can have a consult with a dietician/nutritionist, who can talk to you about making sure you're getting what you need. Then you or your mom can reassure your grandfather that you have consulted a profession on the matter.
If you grandfather is a reader, maybe get him a copy of one of the plant based nutrition books. If he like documentaries, then maybe you can get him a copy of one that looks at plant based diets. Or, even better, get the book/video for yourself, read it, then loan it to him so you can discuss it.
Finally, if you are struggling with depression talk to your doctor. Be proactive about doing what is necessary to be healthy. Depression that is treated (not necessarily w/ medication) in adolescence is less likely to re-occur throughout adulthood.
The best proof that you can give your grandfather that a vegetarian diet is good for you, is to be healthy and happy.
How Not to Die; Forks Over Knives or the FOK Video -- check you local library for copies
Why We Love Dogs, Eat Pigs, and Wear Cows: An Introduction to Carnism https://www.amazon.com/dp/1573245054/ref=cm_sw_r_cp_apa_i_gmCADb5BMCRKD
You probably will lose weight faster than her. In addition, you will "harden up" more easily while she will complain of loose skin and being "squishy".
So number one you need to get her lifting weights. She should be lifting just like you are. Number two, you need to focus on body composition and measurements rather than just "weight". Take underwear-only before pictures. Buy a tape measure. She needs a way to focus on her own progress, rather than competing with you.
>is an obesity promoting social environment positive body acceptance or something?
Things like having a culture where people bring fattening but tempting junk food to work; environments that discourage walking; attractively packaged and hyper-palatable junk food in the stores, promote obesity.
The former Surgeon-general Dr. David Kessler wrote a book The End of Overeating which discusses how well food is engineered to be hyper-palatable. The food companies do well when people can't stop eating their products.
Also Marion Nestle, professor of public health, talks about this; how American agriculture produced a surplus of calories and the food companies had to figure out how to get people to eat it all. The pressures of the free market made them very clever at this.
The obesity epidemic is very damaging to people's health and very expensive.
>consider that for the first time child obesity rates were dropping thanks to Michelle Obama's school programs
That's good to hear.
I might pick up How Not to Die at the library tomorrow. I don't plan on adopting every suggestion, but find reading books like this encourage me to make more conscious food choices versus just making sure they fit within calorie goals.
HELLO. As /r/neoliberal's resident militant vegan, I would recommend the path outlined in this video.
I would avoid vegan substitutes of things until a few months in. Spend some time enjoying fruits and vegetables. A couple resources I like:
Read the book "How Not to Die" which lists the major causes of death from heart disease, Alzheimers, and various types of cancer. High meat consumption is linked to all of them.
https://www.amazon.com/How-Not-Die-Discover-Scientifically/dp/1250066115
Or go to the authors web site and just search for "meat" and start watching videos.
https://nutritionfacts.org/
This is the only book you need to read: https://www.amazon.co.uk/How-Not-Die-Discover-Scientifically/dp/1250066115
TL;DR
No animal products, organic, nuts seeds, fruits. He also has a daily dozen is what you should be having every day.
All his stuff if backed by science and there is evidence of Diabetes and other issue's been reversed.
Also check out tv show: Fat sick and nearly dead.
It is true. "Plant-based" is what researchers, physicians use to refer to this type of diet. It's not equivalent to a vegan diet, because a vegan diet includes food like junk food (oreos, doritos, etc) which isn't plant-based, and a plant-based diet includes things like honey, which is not vegan. There is a good bit of overlap but they are not equivalent.
Plant-based diets absolutely do not include animal products of any kind, and research suggests they are the healthiest diets by far, though they are difficult to stick strictly to.
common misconception, fat doesn't make you fat. also chicken has so much protein I wouldn't even consider it a fat source. highly recommend reading the book big fat surprise about the studies that brought about all of our popular and incorrect nutritional beliefs. educate yourself!
My advice:
Bonus advice:
I'm a big fan of the "slow and steady" approach. Make little changes, take some time, observe how it affects you. There's no rush to dump weight off; it's more likely to be permanent if you're not obsessing and just "keeping calm and ketoing on".
Bonus resources, if you want to have a deeper understanding:
I see things in almost the same way as you do. Cheers, it's good to know that there is someone else who thinks and feels in the same way as I do.
#1 God - You may find Pascal's Wager food for thought.
#2 Soulmate - There is absolutely no such thing or person to any other. The universe is indifferent to you and to what you make of it. Every person is simply the result of an egg cell fusing with a sperm cell, end of story. Every living thing is simply the manifestation of a successful reproductive cycle. All the tamasha around it is because humans want so badly to give meaning to meaninglessness. Stanley Kubrick puts this very nicely into words. Also - pick up "The Manipulated Man" by Esther Vilar from your bookstore - I'm sure you will enjoy every moment of reading it.
#3 Needing to get married - hmm, what's the need? Marriage is a construct of the human mind that makes it socially acceptable that one person may fuck only one other (polyandry/polygamy out of scope of discussion at the moment, even though it is the same principle but with larger numbers), and it exists primarily to stop everyone from fucking everyone/everything else - that is the core reason, all else is mental masturbation. For all the folks who glorify marriage as an "institution", the layers and layers of customs and beliefs and laws are built around this singular core. Life as we know it has been around for millions of years without the need of this "institution" for all except a fleeting moment of geological time in which human society evolved.
Some more fuel for your brain :)
#4 Laws around marriage: Immoral != Illegal. For all the holier-than-thou "civilized" people holding humanity, human intelligence and human morality to a higher ground, this FUBAR'd society that we must tolerate everyday is a direct outcome of all that "humanity, intelligence and morality."
The fun part: your kids get to revel in it and screw it up further and tighter for everyone else as much as themselves. Enjoy the products of your thoughts and actions - and don't whine about it since this is just what humans wanted, right? /s
#5 All forms of life are valuable, even if only to themselves and at their own scales, men/women included. We humans cannot judge the value of other life forms and decide that a chicken's is less valuable than a cow's, or that a fish's is less valuable than a plant's, or a woman's over a man's. One form of life must kill another if it wants to survive - जीवो जीवस्य जीवनम् | There is an interesting book by Melanie Joy that explores this thought further (albeit from a western perspective.)
One observation about (corporate) jobs today: In colonial times, it was necessary to physically control the people of a colony in order to control its production and profits. In today's times of economic colonialism, being physically present to lord over your subjects is no longer a necessity to drive exactly the same outcome - though both forms are equally coercive and equally dehumanizing.
Username relevant.
Additionally--if you want something more to think about--I encourage you to watch Dr. Melanie Joy's relatively short TED Talk
which is based on her book Why We Love Dogs,
Eat Pigs, and Wear Cows. It opened my eyes a ton.
edit: capitalization
Why We Love Dogs, Eat Pigs, and Wear Cows: An Introduction to Carnism
Also, bot in the comments posted a link to here. Prepare of weird conversations.
Way to stay determined! Try r/loseit too.
For lifting I like The New Rule of Lifting for Women: Lift like a Man, Look like a Goddess.
Best!
Dr. Jason Fung.
/r/keto/comments/5qlfrg/sv_6_months_keto_fasting_and_exercise_120_pounds/
/r/fasting/comments/5m3rgf/log_6_week_fast/
https://intensivedietarymanagement.com/
https://www.dietdoctor.com/category/science-and-health/dr-jason-fung
https://www.amazon.com/Obesity-Code-Unlocking-Secrets-Weight/dp/1771641258
https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/1628600012
/r/fasting
Jason Fung's blog is where many people get started. He has a whole series on fasting (intermittent and otherwise). You can get started here:
https://intensivedietarymanagement.com/fasting-a-history-part-i/
He also has a book that was published in October, The Complete Guide to Fasting, which is supposed to be very good.
Lastly, DietDoctor.com has great info on LCHF and fasting. Here's that link:
https://www.dietdoctor.com/?s=fasting
I am certainly biased, but I think It Starts With Food (whole9life/whole30) is pretty much the smart/rational approach. The book addresses the basics, lays out the science of why they approach things the way they do, explains that at low and high detail level, then presents "the plan" to set up an elimination that starts out as strict paleo and ends with you figuring out what you personally tolerate well/poorly.
Dr. Jason Fung, author of the Obesity Code looks at your question here:
https://www.dietdoctor.com/what-happens-if-you-eat-5800-calories-daily-on-an-lchf-diet
"There’s a difference between calculated energy surplus and real energy surplus. Apparently Feltham didn’t have a large real energy surplus, as he didn’t gain more weight.
The most likely explanation to me is that his energy expenditure increased substantially during the experiment. Maybe there are other explanations? Perhaps his body also adapted by not taking up all the nutrients he ate?
I’m not surprised by the results. If you starve long term you don’t lose as much weight as simple calorie counting predicts. The body will decrease the metabolic rate. If you overeat you don’t gain that much weight. The body adapts and tries to maintain an appropriate fat mass."
i'd recommend his book. it was very thought provoking.
https://www.amazon.com/Obesity-Code-Unlocking-Secrets-Weight/dp/1771641258/ref=tmm_pap_title_0?_encoding=UTF8&amp;qid=&amp;sr=
8% is not too low. Given how far out you are right now, you are 100% correct in focusing on fueling for performance. With the volume you're going to be training, you may still lose more weight (maybe not to the 8% goal, but 10% wouldn't be unreasonable to see happen).
> but now that I am approaching "race weight" I'm finding I lack energy and am starting to get sick easily.
This is worrisome and obviously indicative of some problem. While it may be due to consuming too few Calories in general (perhaps you have significantly increased your activity level throughout the day?), it could also be due to failure to consume enough of some nutrient. If you log your meals, go back through and see if you're getting enough of everything. If you don't, you could try tracking for a while and see if you can figure out where you're lacking. Of course the best course of action is to take health concerns to your physician, who may very well send you to a nutritionist to help come up with a plan.
I'd also recommend giving this book a read. It's a very good source for understanding weight management in the realm of endurance athletics and does a pretty good job of giving detail without being inaccessible to people without science backgrounds.
This is exactly what I did too. When I have my profil set to sedentary, everytime I'm active it's just a bonus.
I lost about 22 kg (48 lbs) in half a year using MFP.
I also read Racing Weight: How to Get Lean for Peak Performance which has lots of useful information.
I totally agree with C. Those are great threads.
heres my two cents:
I was 150-155 over the spring, running 30-40mpw and not really eating "clean" or consciously. I was essentially eating whatever came to my plate. Starting in June, i cleaned everything up and started to eat increased fruits / vegetables / non fried foods. Then, I increased my mileage. Suddenly, I started to drop pounds like crazy. I ended the summer around 137-140 after 8 weeks of 50-60 mpw. More importantly, I felt better.
So, my thoughts for you: is there anything you can change in your diet that could help you? Anything you could cut out / cut down on? And, do you think that increasing your mileage / training would help.
Heres a book that might help: Racing Weight
/r/ketorecipes
www.cavemanketo.com
www.ruled.me
www.ibreatheimhungry.com
www.mariamindbodyhealth.com
Fast food: McDoubles hold the bun, Chipotle bowl (no rice/beans), Wendy's Baconator hold the bun, buffalo chicken wings (baked not breaded).
PS. I've found more good blogs to subscribe to rather than websites. Poke around the ones I listed above, as well as here, and you'll find links to build your library of recipes. I think there are also recipes in the back of Gary Taubes', David Williams', Dr. Perlmutter's books:
http://www.amazon.com/Grain-Brain-Surprising-Brains-Killers-ebook/dp/B00BAXFCPO/
http://www.amazon.com/Good-Calories-Bad-Gary-Taubes-ebook/dp/B000UZNSC2/
http://www.amazon.com/Wheat-Belly-Lose-Weight-Health-ebook/dp/B00571F26Y/
/u/ashsimmonds wrote the keto reference compendium, I'd start there.
I FUCKING LOVE SCIENCE
(even published a book on the stuff)
I'm pretty quiet around here, but when I want in-depth opinions/theories/info on any given Trek lore, this is the first place I search.
You weren't watching very well. It's the level if care and depth they hid amongst the bullshit.
They're obviously onboard with Grain Brain
You can't expect to get answers more intelligent than "derp, sleep more!" unless you give some specifics.
Possible answers:
Def check out the book Lights Out: Sleep, Sugar, and Survival.
Does your nutritionist specialize in athletic nutrition and/or clients who are struggling with disordered eating? If not, I strongly recommend finding one who has significant experience with both. Endurance athletes have different nutritional needs than the population most nutritionists deal with on a daily basis, and people struggling with disordered eating (which it sounds from the comments like you are and recognize that you are) have different needs in terms of approaching nutrition than people who have a healthy relationship with food. A nutritionist without training or experience in these areas is likely not to have the necessary tools to effectively help you.
Others have already suggested eating more, so I won't waste space repeating what they've said, but if you are having difficulty believing it's okay to eat more, I strongly recommend talking to someone who specializes in treating disordered eating. And if you would like a basis for what healthy eating for a vegan runner might look like, I recommend the No Meat Athlete blog and the book Thrive.
Yeah, she was "in DKA." That's what we say. Tough few days I'm sure, but I hope you have been able to take a deep breath and see that as nuts as this all probably seems right now, you'll learn to live with this and it will be ok.
I was also 6 when I was diagnosed, and almost 32 years later I am doing just fine. I identify as a person with diabetes--that's part of my identity--but it is just one aspect of who I am. Everyone has their struggles, and this happens to be ours, but it certainly didn't ruin my childhood or anything. The technology is so much better now too.
One thing to keep in mind is that you and she have plenty of time to learn how to get this under control. Until you have a feel for it, her control is not going to look like the superstars with the A1c's in the 4's and 5's that you sometimes see on here, and that is totally, perfectly ok. Insulin needs may also change a lot in the first year or two as she exits the honeymoon phase. Obviously you'll want to do what the doctors say, but in the near future there is no need to beat yourself up at all over BG control that isn't quite dialed in yet. Focus on getting used to T1D and integrating the treatment into your lives. That mindset sort of continues into the long term too: there are tons of things that impact BG, and there are going to be days that look really ugly control-wise. That's totally fine. The key is to focus on average BG and time in range over weeks and months, and not to get too hung up on the individual days. This is really hard, but just try to keep celebrating the good days and approaching the bad days with a sense of curiosity about how to do things differently next time, never with any blame or guilt.
I think the single most important thing for me early on was developing a great relationship with my endocrinologist and especially my diabetes nurse educator. I stayed with them for 25 years--grade school, high school, college, graduation and my first job... if it's good, that relationship can be hugely impactful.
Inevitably you'll have some thinking to do about CGM and insulin pumps at some point. I personally love my pump and CGM and wish that I had access to them (particularly the CGM) 31+ years ago. At the same time, I think it would have been very difficult for me to have my parents remotely monitoring my BGs all the time, especially as I got older. I don't know the answer for that situation, but something to keep in the back of your mind. As far as having a thing attached to me with a tube, it's part of my life. I don't really notice it that much. It beats having to carry around an insulin pen.
This community is extremely supportive, as are r/diabetes_t1 and r/diabetes. As far as books, lots of people recommend Think Like a Pancreas, and I think Bright Spots & Landmines is a good one too. Good luck, and hopefully we'll continue to see you around as questions come up.
As a person with a newly diagnosed kid, I can agree that everything is super overwhelming in the beginning and help from friends is welcome. The thing we needed most was the space to learn about our new life, and someone to just talk to about everything. Seems contradictory, but I would reach out with no expectations and wait to hear back.
In terms of more tangible things, you could pitch in to hire a temporary cleaning service, even if only once during the 1st couple weeks. or help buy some of the items they will need such as a quality digital food scale, Frio insuling cooling case, or books. The two books I've found to be the most helpful are Think Like a Pancreas, and Sugar Surfing.
Also the JuiceBox Podcast is really wonderful, and I highly recommend it.
I don't expect you guys to be taught this, but a lot of chronic diseases can be healed with good nutrition, and when I say good nutrition, I mean, think, what did people eat back when chronic diseases were not commonplace? (Cows ate grass, not candy. Chickens ate bugs. Produce back then was organic.) Suggested reading-shorter: http://blog.elliebellyupdates.com/p/her-story.html Suggested reading-book length: https://www.amazon.com/Nutrition-Physical-Degeneration-Weston-Price/dp/0916764206
No, he's not a chef. He's the author of 4 Hour Body and 4 Hour Workweek.
But still, I wouldn't eat those eggs, either.
A bizarre coincidence: I had this same article (hosted on a different website) open in another tab and just hadn't read it yet...
Are you looking for info on weightlifting specifically? Vegan Bodybuilding has a ton of info, most of which I haven't explored completely yet because I'm only just getting started. If you're looking for more general advice I've also heard great things about Thrive, and I think I'm going to order it this weekend. And of course, the unforgettable Jack Norris RD.
I constantly recommend Think Like a Pancreas to my family and friends who ask to learn more about diabetes. It's a great book written by Gary Scheiner. He also writes with a very conversational tone, jokes, and is honest with how he handles type 1 for himself and recommendations for his patients.
Please read Nutrition and Physical Degeneration.
Ex-vegan here. Went through a pregnancy and the first year of my son's life vegan. Not recommended. Tons of health issues, and we wern't junk food vegans either.
He's has a book on fasting too, it's good:
https://www.amazon.co.uk/Complete-Guide-Fasting-Jason-Fung/dp/1628600012
I've done counting calories on-and-off in the past. And what I've really taken away from it is I can be good at tracking...tracking all those extra calories I didn't need 😝
But I've had my biggest success with food this past year after discovering and reading about fasting.
The Complete Guide to Fasting, by Dr. Jason Fung (Amazon Link) is very informative and easy to read.
You don't need to do long fasts, I never have and don't plan on doing anything past a day. But following a 16:8 (16 hour fast + 8 hour feeding window) had helped me immensely. It's basically skipping breakfast (just get some coffee (black or with a little cream, NO sugar)) and delaying lunch so it's more of an afternoon snack, if anything, then dinner as normal. Following a 16:8 schedule really helped me get out of snacking at work... Which is my greatest challenge. I simply tell myself I can have that afternoon snack, but not till 3pm. By then that 2pm craving had subsided... But if it's still there then it falls within my feeding window.
The best thing about fasting is that there are so many protocols to follow, some are even do popular they have a common name (leangains, warrior diet).
I don't track calories, but I do yet to make smarter food choices (low carb, less sugar, etc...). This year I have gone from about 150 to ALMOST 140. And it's been pretty easy. No stressing, no debating if I can have this, no determining what do I have to sacrifice in order to have an indulgence. The 10# may not seem like much for nearly half a year, but I succeeded with that along with managing a of stress at work, which led to lots of junk food, a long distance relationship, and a cross country move for work.
If you don't want to commit to a $20 go check out a copy from your local library or check or out some of the subreddits to learn more:
r/fasting r/intermittentfasting r/leangains
I highly recommend reading Dr. Jason Fung's The Complete Guide to Fasting. He does a great job describing the fundamentals of how fasting works for non-scientific readers.
S obzirom da se priča o IF, krenuo sam s tim, a prošli mjesec sam odradio i par dvodnevnih i trodnevnih postova i skroz je ok. Nisam probio granicu od trodnevnog posta što zbog društvenog pritiska, a dijelom i zbog jednostavne proždrljivosti, ali koliko sam shvatio, nakon što prebrodiš prva tri dana postaje izuzetno lagano postiti i na dulje periode. Kad se vratim u Zagreb radi faksa vjerojatno ću nastaviti s tim, dok sam doma za praznike jednostavno se ne mogu natjerati da ne jedem.
Ako tko želi znati više o tome, pročitao sam:
https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/1628600012
Do knjige sam došao gledajući ovaj video i većinu njegovih stvari (makar za neke dvojim jesi li gluposti, ovo mi se čini skroz ok): https://youtu.be/APZCfmgzoS0
Uglavnom, post je stvarno jako dobar za zdravlje, bilo isprekidani ili višednevni, a bome i za budžet. Osim toga, cijela stvar mi je dosta promijenila mišljenje o pretilosti i dijetama, a najviše o osjećaju gladi, šećeru i dijabetesu. Ako koga zanima još ponešto o tome, AMA.
It Starts with Food is a great start. It is written so you can scan the individual sections or read more in depth if you would like. I highly recommend it.
OMAD. The Obesity Code says that the only thing that lowers insulin is time. If you want to reduce your insulin spikes during meals, shift your foods to ones with lower insulin indexes. This means moving to a low-carb, moderate-to-high-fat diet.
In general, carbs spike your insulin more than proteins and proteins spike your insulin more than fats. Fats don't raise your insulin levels. That said, there's wide variation in insulin responses even among different types of carbs and among different types of protein sources.
I would strongly recommend Phinney and Volek's book I linked. I have not read Dr. Jason Fung's book but it appears to be strongly recommended as well. There are also a few MDs here who do recommend or follow the keto diet. /r/ketoscience is also a great place that your wife would be able to dig into actual research articles and make her own decision.
I am a nurse who lost 45 lbs in 3 months plus 10-inches off my waist a couple years ago and easily maintained that weight loss until I stopped emphasizing a keto diet. I did this while several of my co-workers told me what I was doing "could not work" or "was dangerous" and over the same time they struggled to lose 10 lbs I lost 4 times as much. My cholesterol panel is perfect regardless of my diet or weight, so good genetics there with a small improvement on keto.
During that time I was able to discuss the diet with cardiologists, nephrologists, endocrinologists, and internal medicine doctors:
Ultimately, your wife may not be swayed that this is the best way. But at least she may realize it should not be dangerous to try.
> Now whether this kind of farming could be replicated across the planet to feed the whole world
It can't. We're simply way too many people for this to be ecological. Grass fed stuff needs way more resources and feed than factory farms (which are the most efficient way to produce meat to date - which is why we do all this fucked up shit in the first place). Which is why it's even worse for the environment if you sum up the numbers as the animals need more space and thus need more energy from moving around which is why almost all grass fed animals (especially in Europe) are supplemented with your typical concentrated feed made from soy etc as well. Even Cowspiracy covered this (which seems to have way better rap in terms of data used than your book). Just because something sounds nice in theory doesn't mean that it works (or that it is even practiced).
A diet that needs up to 16 times the area of land can never and will never be sustainable at this point. Eating as low on the food chain as possible will always be better. You get way more calories per acre from plants than animals. This is why your staple food is potatoes, not beef.
While I don't buy in all the veganism as a cure for everything stuff and that you drop dead immediately when you eat meat from time to time, it definitely is not healthier. On the contrary. Look at the WHO released studies on red meat (or this).
Article about vegans/vegetarians and longevity
Article about weightloss with a plant-based diet
Really long article about Dr. Michael Gregor and his work
This guy devoted his life to inform the public about the plant-based diet and its benefits.
Here is his book
This book focuses on longevity in general and mainly about all the chronic deseases that we could prevent with a plant-based diet and therefore live longer and healthier.
His site
This site is like google for nutrition facts and all around questions about vegan/vegetarian diet.
If you don't have time reading all the articles there is even an app from his book that gives you a checklist of the optimal nutrients you need for the day.
iOS
Android
Sorry in advance for my grammar and possible editing errors.
With all that in mind: Stay healthy and the future can come!
nex time read the wiki and the guide first.
> 1. You guys clearly have issues with the way farm animals are treated
> what methods of food production of meat would you be okay with
Hej! För det första så är det otroligt mycket olika kostråd som slängs runt på internet, ofta helt motsatta varandra, såsom vegan vs keto, etc. Jag skulle starkt rekommendera att vara källkritisk och göra egen research.
Här har du kostråd från Livsmedelsverket och WHO, jävligt trovärdiga källor MAO.
https://www.livsmedelsverket.se/matvanor-halsa--miljo/kostrad-och-matvanor/rad-om-bra-mat-hitta-ditt-satt
http://www.who.int/news-room/fact-sheets/detail/healthy-diet
Dessa guidelines brukar dock vara lite för "snälla" tycker jag. De säger till exempel att "det är bra om man minskar köttkonsumptionen", medans det bästa ju vore att sluta äta kött helt. Man skriver det man tror är realistiskt uppnåeligt av befolkningen, snarare än det som är optimalt.
...
Några tips på enkla och nyttiga rätter att göra:
Ica har jättemånga bra veganska recept: https://www.ica.se/recept/vegan/
T.ex.
Jag gillar grytor! Det är gott, enkelt att göra mycket mat, enkelt att få i sig mycket grönsaker, enkelt att värma upp. Och bra att ha i matlådor. Storkok ftw!
Ex: https://www.ica.se/recept/blabarssmoothie-502612/
...
Andra tips på länkar om hälsa, miljö och etik:
Jag kan starkt rekommendera boken How Not to Die av Dr. Michael Gregor. https://www.amazon.com/How-Not-Die-Discover-Scientifically/dp/1250066115
Han går igenom top 15 dödsorsaker (I USA), förklarar hur man kan motverka nästan alla av dessa med rätt kost. Han har extremt mycket källor, mer än en tredjedel av boken är bara källhänvisning.
Kan även rekommendera hans hemsida https://nutritionfacts.org/
Ett av hans talks:
https://www.youtube.com/watch?v=lXXXygDRyBU
Olika dokumentärer: What the Health, Cowspiracy, Earthlings
Lite random videor:
https://www.youtube.com/watch?v=o0VrZPBskpg
https://www.youtube.com/watch?v=3HAMk_ZYO7g
https://www.youtube.com/watch?v=rCLenDSOOzY
https://www.svtplay.se/klipp/16337437/se-grisarna-bedovas-med-koldioxid
Lycka till!
https://www.amazon.com/How-Not-Die-Discover-Scientifically/dp/1250066115
This is relatively new in terms of medical diagnoses in the last few years. http://www.sporkful.com/may-contain-nuts-pt-1-alpha-gal-returns/ kind of goes through it, but so does http://www.radiolab.org/story/alpha-gal/ in better detail if you're into podcasts at all.
The timing of that seems to coincide. 2012 was when the first few articles started appearing about the ticks and the 'meat allergy' they cause and there wasn't a whole lot of supporting research at the time. If that was the case, you're really lucky you didn't go into anaphylactic shock, but I'd be willing to bet you had some sort of autoimmune disease since your pregnancy seems to have reset it.
If you're going back to veg, there are a few meal services now out there for vegans and vegetarians that function like Blue Apron etc. that give you a little bit of menu variety without having to plan it all out.
I also passive aggressively leave this book out for my family when they're visiting so that they understand where we're coming from with diet decisions. It's so much easier to stay on a diet when it's directly tied to how well you feel.
I just have to underline this. How Not to Die is amongst the best books on nutrition ever. As long as someone is open to reading it, it's perhaps the best gift you can give them. Sadly, the folks who need to read it the most, are the most likely ones to ignore it.
Another book that is quite excellent, though a little older (but appears recently updated), is Becoming Vegan
I feel like the advice parrot doctors always give about "saturated fats are bad mmkay" is bullshit and there is growing evidence showing that "sat fats = cardiovascular disease" was a false correlation initiated by a highly self-promoting un-Hippocratic nutritional researcher in the 20th century who became very influential in the AMA and American Heart Association. Check out [this book.] (https://www.amazon.com/Big-Fat-Surprise-Butter-Healthy/dp/1451624425)
I think high cholesterol is bad IF you have high inflammatory markers (high C-Reactive Protein) but I think the 20th century panic about there being some kind of automatic causative relationship between high LDL cholesterol and heart disease was deadly, negligent bullshit.
Researchers and doctors scaring people off the fats we've been eating since we were apes, and scaring them toward refined carbs and trans fats has killed millions of people. People say "well our ancestors didn't live long though, but that's correlated to vaccines, not fat consumption.
This is something I am still reading about though, having only recently begun really giving a shit about my diet. It's really worth reading.
So far - this is absolutely the best for me - really going over the history of the studies, the players, and the reasons for low fat. http://www.amazon.com/The-Big-Fat-Surprise-Healthy/dp/1451624425
I actually bought it as an audiobook.
If you want to know the science as well as anecdotal evidence supporting low carb and against the Standard American Diet, here's a list of books for you to read:
Jimmy Moore is a lot more anecdotal but it's a good place to start if you want a simple way to understand keto, in my opinion. The rest contain lots of studies and evidence to convince you.
Taubes is also bringing out a new book. I've not yet read it but I've certainly pre-ordered!
The Case Against Sugar
Some book shopping is heavily recommended. A matter of health.
Everything sold as a "vegetable oil" is really a seed oil.
To OP's point, they are highly inflammatory and quickly become rancid when exposed to light and/or heat.
Most of these seed oils are extracted using industrial processes that are relatively new (less than 150 years old).
We just didn't evolve eating them, so we aren't adapted to process them as efficiently as animal fat.
"Fruit oils" like avocado, olive and coconut, are generally better for you.
Further, if you're eating a plant, like broccoli, you're only eating trace amounts of fat. My prior post was to clarify OP's point because the post responding to him was conflating eating plants (which also may not be good for you) with his real point about avoiding seed oils.
Animal fat, is much healthier. And fat from ruminant animals like cows, lamb, etc, is the best, because it contains all the right sub components (Omega fatty acids, etc.) in the correct ratios.
Nina Teicholz breaks it all down in this video.
It's true! She really made me feel positive and hopeful about advocacy. This talk gives you a bunch of simple tools that you can use to start making a big difference.
You can probably write to her through her website here. Or on her facebook page here. She seems super approachable and I'll bet she'd love to hear from you. She seems to be on a lecture tour...maybe she's coming to a city near you.
She has also written a book Why We Love Dogs, Eat Pigs, and Wear Cows: An Introduction to Carnism.
And if you search for Melanie Joy on youtube, you can watch a few more of her presentations and interviews.
Lift like a man, Look like a Goddess
I'm told this is a good read for women to keep them sane and that they aren't going to Hulk Out:
http://www.amazon.com/The-New-Rules-Lifting-Women/dp/1583332944
That being said, a novice program like Starting Strength or even StrongLifts 5x5 would work for women; both full-body compound movements.
With extra research you can help her get stronger and not be concerned with becoming "swole" and "bulky."
The extra sugar is a way of getting customers to come back. There's a book called "The End of Overeating" that speaks to how fast food restaurants manipulate their ingredients (using more salt, fat, and sugars) so that it activates the reward center in our brains, resulting in people coming back for more.
Makes sense to me. When I haven't had fast food for so long, I don't crave it.
https://www.amazon.com/End-Overeating-Insatiable-American-Appetite/dp/1605294578
There are two good, scientific books that have nothing to do with cavemen and everything to do with the science of how our bodies work that are worth reading. If she doesn't want to read them because its "too hard" or "time consuming" she really doesn't care that much about her health and its not worth pushing the issue. Sounds harsh, but its true. If she really wants to be healthy and wants to take the time to change, she should look at these resources.
Why We Get Fat
The End of Overeating
*Deleted my name at the end of this comment. I signed it like an email, and don't know why!
I liked Racing Weight which is squarely aimed at people of a "healthy weight" that do have fat to lose. He encourages eating high quality satiating foods (and tracking quality) over calorie counting. I think your best bet would be to treat it similar to weight lifters, don't try and lose fat and train hard at the same time, but do a cycle where you maintain fitness and loose fat and then a cycle where you eat enough but train hard.
Why on earth would you take nutrition advice from a DEXA technician? That's way outside their scope of knowledge.
I just bought a book on this very thing for the upcoming mountain bike season:
https://www.amazon.com/Racing-Weight-Lean-Peak-Performance/dp/1934030996
It's geared towards fat loss for endurance athletes.
I know that feeling, our college nutritionist recommended 2000 calories a day no matter how many miles you're running. Legitimately clueless. Unfortunately this seems to be the norm when it comes to distance running and nutrition.
My best experience has been reading about nutrition, and the book I strongly recommend is Matt Fitzgerald's "Racing Weight", which does a great job of outlining almost every aspect of nutrition from base mileage all the way to racing, and really I think the title does it a disservice because it's much more encompassing than just racing. It goes through all of the carb/protein/fat ratio of calories questions, whole grain vs white flour, whole milk vs skim, etc.
I think it's a pretty easy read and it's the best resource I've found for running nutrition. In terms of actual recipes it's pretty light, but it does have example weeks of a nutrition plan. For recipes, Shalane Flanagan's books are pretty popular, run fast eat slow and her other one.
Link to book: Racing Weight: How to Get Lean for Peak Performance (The Racing Weight Series) https://www.amazon.com/dp/1934030996/ref=cm_sw_r_cp_apa_i_n3ZWCbD2QCX48
Everybody is different and no one can tell you what your perfect weight is without a lot more information.
The book racing weight has quite raving reviews, if you want to learn a lot about the topic: http://www.amazon.com/gp/aw/d/1934030996?pc_redir=1397317449&amp;robot_redir=1
Here is his book: http://www.amazon.com/Principia-Ketogenica-Carbohydrate-Compendium-Literature-ebook/product-reviews/B00N0KGKNI?pageNumber=3
Keto might not be right for you.
You might have better luck with Intermittent Fasting instead. Visit /r/intermittentfasting to get started.
Also, the Dr. Fung book on Fasting is highly recommended among the /r/fasting community.
Instead of restricting your carbohydrate intake, you restrict the window of eating. Most people eventually reduce their food intake to a 4-hour window (while still eating a reasonable amount -- they don't just eat as much as they want.)
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One last thing, have you considered supplementing with Vitamin D3? There's plenty of good research now citing that most Americans have a serious shortage of Vit D in their bloodstream.
Some of your symptoms (thinning hair, no energy, hypothyroid problems, hormonal changes) could be explained by low Vitamin D levels. (Vitamin D is a precursor to hormones more than it is a Vitamin.)
The recommended daily dose to get your Vit D levels back to normal seems to be between 2000 and 4000 IUs. (sounds like a lot, but it isn't.)
Source: https://www.youtube.com/watch?v=hiGBVDcbFVk
(The guy in the video is Dr. Michael Holick, the first person to isolate the active form of Vitamin D in humans back over 40 years ago, in case you were wondering if this guy is legit.)
Cool. Focus on ramping up your miles per week, you really should be higher than 20 right now for a Oct marathon. You have to watch out too, ramping up mileage too quickly can cause injury, which is what happened to me on my first go. Every other workout you're doing is fine, but when it comes to marathons it's all about the mpw.
As for 3:45 - so that's 8:34 pace. On your long runs start doing race pace tempo work. If you're doing 15-18 miles, do a 3 mile warmup at a slow pace, do 10-13 miles at 8:30 pace non-stop and then do a cool down to wrap up your milage. You want to get to the point that when you start your marathon at 8:30 pace you're so comfortable it feels like you're dragging, but at mile 20 trust me you'll be in a whole new world.
Nutrition-wise, you have to experiment on your long runs. Find what works for you and change nothing on race day. For general nutrition I follow this book.
http://www.amazon.com/Racing-Weight-Lean-Performance-Series/dp/1934030996
good luck!
You might want to look at Racing Weight (http://www.amazon.com/Racing-Weight-Lean-Performance-Series/dp/1934030996) - I haven't read more than a few pages in a book store yet, but its on my list to pick up and has some recipes indexed in the back.
I also just finished Eat and Run (http://www.amazon.com/Eat-Run-Unlikely-Ultramarathon-Greatness/dp/0544002318/ref=sr_1_1?s=books&amp;ie=UTF8&amp;qid=1410305278&amp;sr=1-1&amp;keywords=eat+and+run) - The last chapter or two is all vegan recipes, if you're into that sort of thing.
Racing Weight shows how to find the right weight/body fat % as a way to improve performance.
>A disservice in terms of loss of muscle? Risk of injury? Reducing performance?
Any or all of the above, I would guess. For balancing weight loss and training, I found Matt Fitzgerald's book Racing Weight. In particular, I found this section useful:
>Endurance athletes are accustomed to dividing the year into training phases. The central phase is the performance-focused training cycle, which starts when the athlete begins to seriously ramp up for a race or series of races and ends when this race or series is completed. The offseason is a period of relative rest between performance-focused training cycles. The preseason is a period of general preparation for the start of the next training cycle. In most endurance sports this is a period of heightened focus on strength development. Among cyclists and mountain bikers it is often also a period of aggressive weight dropping. For example, Jeremiah Bishop, winner of multiple national championships in mountain biking, maintains a daily energy deficit of 200 to 400 calories to drop weight before the start of a new racing season. He tries to keep his off-season weight gain to no more than 5–7 pounds because it takes a lot of work to get back to his racing weight, and that time would be better spent on quality training.
>
>Because training and diet are synergistic, an endurance athlete’s diet should have phases that match these three training phases. Within the training cycle the diet needs to support optimal training performance and facilitate the loss of excess body fat. In the off-season the athlete’s dietary standards can be relaxed a bit, at least for the first two weeks. And during the preseason, or quick start period, the athlete eats to promote fat loss first and to support his or her training second.
>
>Some endurance athletes will find that they cycle through these three phases once a year. An example is a cyclist who races from late spring through fall, takes a break for the holidays, and then starts preseason training after the New Year. Other athletes complete two cycles of all three phases. An example of this type is a runner who does a marathon in the spring and another in the fall with off-season breaks after each. Still others pack a trio of three-phase cycles into the year. An example of this type is a multidiscipline cyclist who does mostly road races in the summer, mountain bike events in the fall, and cyclocross competitions in the winter.
As well:
>In a quick start, your daily calorie deficit needs to be large enough to promote fairly rapid loss of excess body fat, yet not so large that you lack sufficient energy to perform well in your workouts. The calorie deficit “sweet spot” is 300 to 500 calories per day.
http://www.amazon.com/Racing-Weight-Lean-Performance-Series/dp/1934030996
go find a copy of this book
https://www.amazon.com/Racing-Weight-Lean-Peak-Performance/dp/1934030996/ref=sr_1_1?ie=UTF8&amp;qid=1482990618&amp;sr=8-1&amp;keywords=racing+weight
It can really be summarized with the following paragraph:
There are 10 basic categories of food. Listed in descending order of overall quality, they are: vegetables; fruit; nuts, seeds, and healthy oils; high-quality meat and seafood; whole grains; dairy; refined grains; low-quality meat and seafood; sweets; and fried foods. Each week, try to eat each item on this list more often than any item following it. That’s it.
I think you're talking about this:
http://www.amazon.com/Racing-Weight-Lean-Peak-Performance/dp/1934030996/ref=sr_1_1?ie=UTF8&amp;qid=1449617642&amp;sr=8-1&amp;keywords=racing+weight
If so, I really like this program as well.
If you ever want to get deeply into the topic there's a book called Racing Weight by Matt Fitzgerald.
Not sure what you want a link of but...here? I'll just post some high level stuff instead of getting into the weeds of primary source studies.
Matt Fitzgerald racing weight; https://www.amazon.ca/Racing-Weight-Lean-Peak-Performance/dp/1934030996
DRI of fiber https://www.mayoclinic.org/fiber/art-20043983/in-depth/art-20043983
Guidelines for saturated fat intake: https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fats
Cholesterol intake: https://www.healthline.com/health/high-cholesterol/rda
Or are you looking at fiber in relation to IBD? There's not a lot of 3rd party reports on that and I don't have the time now to dig up a bunch of primary source studies but can grab them if you're curious.
My advice is to buy and digest Racing Weight. And also cut out/down on the refined sugar.
I started off by calorie counting and creating a small daily deficit. However as I also started eating the best I could I lost too much weight. So instead bought, read, and followed the advice from that book. I eat a lot more (high quality foods), but I'm not putting on weight and I'm stronger.
Are you doing HIIT on the turbo? I found I lost a lot of weight when I dropped my volume and focused on the turbo during the week. I've also introduced double-days as I continue to build volume. Some times these are both on the turbo. Other times I'll go out on the road for an hour or two of endurance after a vO2 Max workout in the morning.
> The other major advantage is that your metabolism is fired up twice. Following a workout, the body continues to burn fat – the harder the workout, the longer the burn. So it makes sense if both workouts are high quality, the fat burn is going to be greater than one session where half is quality and the rest is substandard.
To get an idea of the kind of workout I do during the week it's probably easiest to look at my Strava profile. Usually Tuesday and Thursday are a roughly hour long HARD turbo session. Occasionally I do two sessions a day. Weekend one endurance ride of 4-5hrs and a short recovery ride Sunday.
At the start of the year I was 57-58kg and I'm now 54-55kgg depending on what time of the day it is ;-).
A friend of mine has also written a few guest posts on my website about nutrition that might interest you.
Personally, I'd work on over-unders, in your case going uphill; for a given work interval, stand up for 1-2 minutes bringing your HR/Power/RPE above threshold, then back down into the saddle and to tempo or sub threshold for 1-2 minutes (to start I would recommend doubling your work time to find your "recovery" time). Repeat this 3-4 times, then rest for an equal amount of time going very very easy, ie zone 1-2. Repeat. This mixed in with some steadier efforts. If you haven't read Friel that's a good place to start. Racing Weight and the Quick Start Guide help me lose weight. Depending on the type of racing you're doing, you may not have to lose all that much more weight. I race in NYC (virtually flat, no hill more than 40m) and I race fine at 5'10" and 165-170 lbs. Hope this helps.
First rule of keto.. let them do some research on their own.
The way to start chipping away at confusion is to start doing what you've already begun to do--research. No doubt you've found that there are completely contradictory arguments. So the challenge becomes finding out if any one argument is best founded on solid evidence.
I think a great place to start is to read into the history of how we came to have the conventional views on diet and health. It turns out to not be a story of the best science rising to the top. Gary Taubes started the ball rolling in Good Calories, Bad Calories. Fair warning: it's a long read, and meticulously detailed, but covers a lot of ground. It's a history, not a mountain of statistical analysis. But you'll learn a lot about how science was done; the role of key personalities in shaping what came to be promoted views; and the influence of government as the icing on the cake, as it were.
A more recent and excellent book is Nina Tiecholz's The Big Fat Surprise. It's easier reading for the less nerdy types. Taubes' book was intended for both the professional community and the interested lay reader--a tough thing to do well, but it shows in his careful, sober writing style.
You can get a condensed form of GCBC by looking for videos of lectures Taubes has been giving since publication of the book. Those usually run about an hour, and are distilled down to what he feels are key points in the storyline.
Nice thing about books such as those is that they include extensive bibliographies, so you can go looking to the original literature if you want, although some things aren't easily accessible unless you are near a university library.
I haven't yet collected any papers focussed on protein intake. It seems from what I've read that it tends to be kind of self-limiting anyway due to palatability and/or the body's response with a feeling of satiation. My personal experience is that it was a lot easier to pack away a lot of food during the day when eating a typical starch rich American diet than it is eating to strict carb restriction.
Buy Ash Simmonds book: http://smile.amazon.com/gp/product/B00N0KGKNI/ref=cm_cr_ryp_prd_ttl_sol_0
Blogs and shit. Can be found on the sidebar. Add http://ketotic.blogspot.com/ and http://ketopia.com/ to the list.
Also look up Robert Lustig, Jeff Volek and Steve Phinney.
The book “The obesity cure” started me on the path Dr Jason Fung has a lot of info, it’s what started me down the path. Lots of footnotes
Dr. Jason Fung and Gary Taubes are incredible resources.
Dr. Fung places more of an emphasis on IF/extended fasting than Tabues.
If anything, watch this talk Dr. Fung gave at a conference about CICO. This talk is from last year and is primarily about fasting.
If you like books these are essential:
Why We Get Fat and What to Do About It
https://www.amazon.com/Why-We-Get-Fat-About-ebook/dp/B003WUYOQ6
The Complete Guide to Fasting
https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day-ebook/dp/B01MF8SC2X
Both books are written as easily comprehensible "science" books. You won't learn the inner workings of the hypothalamus but you are reading academically backed (and cited) results.
Recently finished reading The Complete Guide to Fasting (amazon). A lot of the book overlaps Dr. Fung's blog posts (site) but at the end of the book there are some explanations of different fasting styles and why Dr. Fung might recommend one or another for various situations. Might be helpful!
https://www.amazon.com/dp/B01MF8SC2X/ref=dp-kindle-redirect?_encoding=UTF8&amp;btkr=1
You spent 40 years accumulating that mass dude. Fasting is not easy mentally nor physically. Religious fasts had a community aspect to help push through. Fasting burnout is common. Day 3 can be especially annoying to push through, ESPECIALLY if you are not keto adjusted.
Jason Fung's idm protocol has two rules of thumb for really motivated folks who are interested in longer fasts. 7 day fasts he recommends doing once every 4 weeks. 14 day fasts he recommends doing once every 6 weeks to allow the body to readjust.
You haven't mentioned if you take medications. Do you have diabetes? If so, its highly recommended you work with your pcp to adjust your medications. Do you have heart issues? This can be potentially dangerous.
The dude who fasted for 382 days did so under the DIRECT supervision of a doctor. He was also TWENTY SEVEN years old, meaning his heart didn't have as much time to calcify. I'm not trying to be a negative nancy, but fasting is an extremely powerful tool and should be implemented cautiously.
I want you to succeed. I don't want you to burn out. I don't want you to injure yourself. I don't want you to kill yourself and I especially don't want people to blame Fasting for killing you.
edit: Continuing
Okay, you're still here. Sorry for being snappy. But I get scared looking at all these posts with people who plan on 30 day fasts but then [deleted] by [deleted] shows up later. I really encourage you to read though the side bar. If you have the money+inclination, I'd really recommend you download Jason Fung's book on fasting protocols.Complete Guide to Fasting. Amazon referral link remvd Its only 10 dollars and it really lays out exactly what you need in an easy format to refer to.
Watch Megan Ramos's Ketofest speech video in youtube. She is Jason Fung's partner in the idm protocol. The first 15 minutes is basically her personal story from obese to healthy since she was patient 0 of Jason's fasting protocol. 24 mins in is basically a step by step guide on how to do it properly. 33 minute 45 she covers some possible common side effects and what you can do to help avoid them. All in all one of the most useful videos for what you are about to embark on.
Since you're 40 years old, when you do break your fast, metamucil is highly recommended past a 7 day fast. Dislodging an impacted stool is one of the more unpleasant possible side effects of this. Having to go to a hospital setting and have a nurse shove her arm into your rectum to remove a stool is NOT what I consider a fun exercise(unless that is your kink, i'm not trying to shame here). Please be careful to have lots of fiber before the fast and also after. Some folks recommend fiber during as well, but if you're doing a 7 day( what I think is a great target for a first fast ) you probably don't need to consider laxatives/bulkers for your stools.
Make sure you join the discord on the side bar. Theres some old guys like splat who's like 50 years old.
Jason Fung is a doctor who wrote a couple of books recommending fasting. He runs some kind of medical practice too where he uses fasting to help diabetic patients.
https://www.amazon.com/gp/aw/d/B01MF8SC2X/ref=mp_s_a_1_1?ie=UTF8&amp;qid=1498713917&amp;sr=8-1&amp;pi=AC_SX236_SY340_QL65&amp;keywords=jason+fung
Sure thing. Here's one: Features of a successful therapeutic fast of 382 days' duration
>"Prolonged fasting in this patient had no ill-effects."
If you'd like more information, I recommend Dr. Jason Fung's "Complete Guide to Fasting." link
oooooo I am down to talk about fasting any day u/okaybutfirstcoffee!!
I can't recall what my longest fast was. 68 hours, something like that? I'm planning to do 2-3 day fasts regularly starting at the end of August.
I love Dr Fung's book, Complete Guide to Fasting. His blog is fantastic. This is one of my favorites because it explains the hunger cycles.
Regarding your question about weight loss, extended fasting is more effective because it ramps up human growth hormone. Basically the longer you fast, the more you reverse insulin resistance, and the more resilient your body gets. After about six months of doing OMAD most days, I now notice, for example, that if I have a "sabotage day" I just. can't. eat as much as I used to. I am straight up not hungry. Whereas before if I, say, ate a bagel I would be starving an hour later. I had one last Monday and I was so full I didn't eat again until dinner. Fasting FIXES your body and I fucking love it for that because I didn't even think that was possible.
Definitely consider fasting. Check out Dr. Jason Fung's book on fasting. He treats diabetes and obesity and often cycles fasting (from 24 hours to 7 days) into the protocol. He explains why (it's not just to cut calories) and outlines all of the health benefits. Yes, it helps with a stall - and so much more. And no, you won't lose muscle mass. Definitely worth a read!
Also lots of people recommend this book for more information. Haven't read it myself though
The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting https://www.amazon.com/dp/1628600012/ref=cm_sw_r_cp_apa_i_GZ2wCbWX5SFGV
The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting https://www.amazon.com/dp/1628600012/ref=cm_sw_r_cp_api_ebNFzb5RBB8ZE
I just got it myself. There's a lot of fluff in it tbh and there wasn't any new info in there I didn't get from this sub and watching some YouTube videos about fasting. Dr.Fung (the author) actually has videos you can watch too on YouTube
Some people do fat fasts, where they eat BPC / HC, others do only water fasts, they each have different benefits. Accidentally eating is tough, cause it can break some benefits of prolonged fasting.
This book by Dr Fung (https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/1628600012/ref=sr_1_1?ie=UTF8&amp;qid=1500587651&amp;sr=8-1&amp;keywords=dr+fung+the+complete+guide+to+fasting ) is a good read, about different types and benefits of fasting. I am currently on day 32 of a 50 day fast. I am doing it for weight loss, autophagy, and to adapt to ketosis for endurance athletics. I have read that 2 weeks of water-fast is supposed to be good for auto-immune rejuvenation, and others claim cancer prevention benefits. I find when i exercise, and do hot sauna, it really helps a lot with weight loss and metabolism.
I would not get caught up on the "purity" of the fast as long as it works for you, and to understand benefits for you, i hear a lot that the best fast is one that works for you, and even if your eating and it isn't technically "fasting" it is still a form of fasting.
I have seen a lot of interesting challenges, like an "egg fast challenge" or "steak fast challenge", where you only eat "eggs" or steak, etc.. for 30 days, and those are interesting threads to follow as well. Congrats on the progress and keep at it. I've only got about 20 more days to, then i have to figure out the best way to get off my fast.
So, there's a book that goes along with it that i'd say is worth a read or two before getting into it. It's not so much a "diet" as it is a lifestyle moving forward.
Results: Acne has calmed down, I was like a 1 small pimple kinda guy, now its pretty much zero ever. I've lost around 20# of body fat, total lost is 35, but i account 15 to water/whatever. My energy "feels" more stable. No longer have the downtime in mid-day or after meals. I feel hungry less often. I don't crave sugar, or stress eat.
I sleep way better. I wake up with way more energy and focus.
My fiance's results; Keep in mind, her goal was only to be supportive and try and clean up her sugar intake. She went from 120 to 110lb, but only lost a bit of bloating/fat. She was tiny, she didnt need to lose anything, but she did. She feels better, but still has major chocolate cravings. I think she's maintaining 110-113 now, which for 5' is adequate I believe.
The best part about this eating style is that it's not about portion control or counting things. It's about just making a good decision and evaluating your decision on "is it good or bad for me body". There's no neutral in that argument. I think the thing I miss the most is probably my 1-2 beers a week. Once I hit my goal weight, right around 225#, I think I'll reintroduce occasional beers and maybe some cheese / rice.
Also, It appears, for me, that eating well is my "key" habit. When I eat well, I tend to work better ( minus reddit) and when I work better, I go home happier, when I am home, i feel more positive and am cheerful about washing dishes, laundry, cleaning litter boxes.
First of all, congratulations on taking the first step towards better health! This is a difficult decision and it is no small feat what you are trying to accomplish, so seriously great job! Let’s dive into a few things I see here though that might help you out.
Most important, keep it simple! It can be easy to get overwhelmed, but take small, measured steps that will lead to little successes. Over time, this will build up to huge successes. Ralph Waldo Emerson said, “Adopt the pace of nature; her secret is patience”. Remember too, you’ll have setbacks. Everyone does. Don’t get discouraged. You’re on the journey of a lifetime. You’re trying to fundamentally change your life. This is no small feat. It took you a long time to get to the point you’re at now, it’s not going to be fixed overnight. Patience and humility are great allies in this journey! And if you start having doubts, look back at all the little victories (a journal works great for this...write down successes each day to help on those tough days!). Believe you can do this and you can. Motivation is born from a decision. You’ve made the decision. You’ve got this!!
Check out the book It Starts With Food . I love this book. It is a great intro to food and its effects on the body. Also, a great resource for minimizing sugar is: www.iquitsugar.com. This Aussie can give you some fantastic information on what sugar does to the body and how to minimize or quit sugar altogether.
Feel free to PM me if you have any questions. Good luck!!!
I highly recommend the book "It starts with food". It really give some great insight as to why we shouldnt eat certain foods and it changed the way I view food forever. It will definitely get you going in the right direction and from there I'm sure others will give you other resources.
Obesity Code
An amazing book promoting Keto by doctor that uses the treatment to reverse T2 diabetes.
https://www.amazon.com/Obesity-Code-Unlocking-Secrets-Weight/dp/1771641258
Edit: Forgot the title of the book...
Most people start with 16/8, meaning eat during an 8 hour period, and abstain for 16 (including sleep). For most this means skipping breakfast and no snacking.
Another version is 20/4 sometimes called the warrior diet. All food consumed within 4 hours.
Still another is eating one large meal a day (normally dinner, although i have done lunch). OMAD. Basically 23/1.
Here are some resources i have collected that are helpful to people getting started. Good luck.
Intermittent fasting - good intro video:
https://youtu.be/dFT2IKmwyfg
Good second video (rewind if needed).
https://youtu.be/tIuj-oMN-Fk
Good write up
http://www.burnfatnotsugar.com/intermittent-fasting.html
DietDoctor website:
https://www.dietdoctor.com/intermittent-fasting/guides#basic
Brad Pilon website:
https://bradpilon.com
Dave Asprey website:
https://blog.bulletproof.com/bulletproof-for-beginners/
Third video. Interview with Fung. https://youtu.be/jXXGxoNFag4
Great book - The Obesity Code (can likely get at library)
https://www.amazon.com/dp/1771641258/ref=cm_sw_r_cp_apa_i_FkAyCbGNPWEXN
If you're a science-y kind of person and have time to kill I recommend watching Youtube videos featuring Dr. Jason Fung. He's the author of the book The Obesity Code and actually recommends not eating until later in the day (i.e. intermittent fasting) as a way to stabilize insulin and cortisol (which for many people results in weight loss). The book itself has great content devoted to tearing apart the food industry and its influence on the US government's dietary recommendations, including the "breakfast is the most important meal of the day!" mentality.
Perhaps this might be a good starting point for your research:
https://www.dietdoctor.com/diabetes
https://intensivedietarymanagement.com/ The author of this site has a great book which you might like.
Good Luck!
Lot of people use it to alleviate muscle soreness. It's controversial whether it actually works or not, but it does make me feel better, at least for a short time.
I actually use it to burn body fat, which I learned in Ferriss' 4 Hour Body.
Did you even read the book? All of your questions are answered there and it's not like they are hidden bits of info in some random chapter these are major themes of the diet.
1: Working out is great, do it, the book has lots of tips
2: You don't like beans because you don't know any better, i'll bet you love beans you just don't know it yet. Try different ways to cook them, also try lentals. But You need a GOOD high calorie item it's hard to do just meat because you will get hungry fast.
3: Once again in the book, your measurements matter, in fact I went an entire month with out losing weight but i did lose inches. Also we should all measure our BMI that's the "real" number.
Also it's $16 go buy it
http://www.amazon.com/The-4-Hour-Body-Incredible-Superhuman/dp/030746363X/ref=sr_1_1?ie=UTF8&amp;qid=1331676821&amp;sr=8-1
Tim Ferris a book wrote on this. I can honestly recommend that: https://www.amazon.com/Hour-Body-Uncommon-Incredible-Superhuman/dp/030746363X/ref=sr_1_1?ie=UTF8&amp;qid=1496420347&amp;sr=8-1&amp;keywords=tim+ferrris
I'm currently in Monk Mode myself. I'm probably only going for at most a 3mo. term at this (Started Dec. 1st). It sounds like you have a good plan. I'm focusing on the following things:
For learning to cook I highly recommend this book.
For addressing approach anxiety I recommend The Rules of the Game.
This is an excellent book on habit change. (OP this is how you start to break down those "masturbatory" habits)
Also, Monk Mode is basically an exercise in stoicism. This book is awesome.
Since you'll have plenty of time to read here are some other Books I recommend:
"No More Mr. Nice Guy"
"Models: Attracting Women Through Honesty"
"The Talent Code"
"Man's Search for Meaning"
"Flow"
Final thoughts OP. 6 months is definitely a worthy goal however studies show that 90 days is usually what it takes to create new habits and routines. You have to be consistent though. Just food for thought.
(Edit: I suck at formatting)
Keto still requires a calorie deficit, it's just easier to manage because you don't get bad hunger pangs in between meals.
And ultimately, weight loss is practically a side effect of what keto is doing for your cardiac health, immune system, complexion, mental clarity, and other stuff. A number of interesting books on the subject have emerged in the last 5-10 years that are basically turning nutrition science upside-down. Grain Brain is a prime example.
Follow the diet recommended by "Grain Brain".
Just reducing calories in order to become thin is not wise. It's hard and it's not healthy.
As for exercise, you should be doing a full regiment of weight resistant as well as cardio.
Weight resistance should be done to address all the muscles in the body, for proper health and longevity, but not in a manner to build bigger muscles. If you can't lift the weight 100 times, it's too heavy. So...low weight/resistance with higher reps is best. And don't do a CrossFit style workout.
Again, low weight...lots of rep.
Weight lifting also builds mental power and confidence, which has a lot of benefits in life.
Cardio doesn't need to be much more than 20 minutes a day, and should not involve anything extensive. Don't beat the body up. Treadmills, Stairmasters...etc. are really good for this. Running and walking is good too, but running on hard surfaces for long distances over a long period of time can damage the body. And walking is often not enough of a workout, unless you do a fast walk. Skating is good too but you can't push it too hard or it will build too much muscle.
And no sprinting or hill intervals.
Do this and you'll get crazy thin, naturally, and be in the best health - physically and mentally.
Redensity ll in the tear troughs for undereye dark circles. Botox & fillers as needed.
Sunscreen is going to be your greatest ally. UV both damages elastin and causes loss of collagen synthesis. Look to asian or few euro brands of chemical sunscreens as superior to the chem filters in US options - biore aqua spf50+++ , avene spf50+++. Use them liberally - dont forget backs of hands, neck, ears, decolletage along with face. Asian cleansers and emulsifiers - haba lado HA cleansing foam, haba lado super plumping gel cream. Moisturizer - Dr jart ceramidin, CeraVe PM, for body PM - eucerin complete repair. BHA with SA, periodic use of differin ( OTC ) , topical retinoid cream ( prescription ). Your skin care routine need not be expensive just consistent to your skin type ( the joys of aging is it may decide to change without notice hehe thus my own list above ). Lots of high end skincare is complete garbage or equivalent to much cheaper drug store brands.
Diet - beware advanced glycation end products accumulation. Glycation occurs when a sugar molecule ( glucose/fructose ) binds to a protein generating AGEP that is absorbed from the gut and is pro inflammatory. Produced both endogenously ( high blood sugars ) and exogenously ( via foods ) . We naturally produce AGEP at a rate of 3-4pc a year as we age however the food will increase the rate of glycation thus advancing aging. Avoid sugars.
Maintain bone density and more importantly keep T levels healthy through weight lifting. Mobility exercises to keep supple. Move your body.
Someone already mentioned sleep. Sleep is critical in the health of your body. Do recommend reading -
https://www.amazon.com/Lights-Out-Sleep-Sugar-Survival/dp/0671038680
1 - 8.6 while not great, is really not that bad. Small improvements can probably make a HUGE difference for you. Read Think like a Pancreas and then maybe Pumping Insulin. Sugar Surfing is also another good one but that method requires CGM usage.
2 - getting a CGM and seeing the impact that things have on your BG, from food, to activity, to even things like stress, can help you have better strategies to manage things.
3 - good diabetes management is primarily about taking action when necessary, and far less about being compliant and doing what your doctor told you to do. You need to learn to be the one in charge and take control and direct your own management.
My wife was diagnosed at 25. It was a drastic change. No one at the hospital or the first couple doctors was useful. We would not have had a hope had someone not recommended (and lent us) "Think Like a Pancreas" by Gary Scheiner. It's $10 on Amazon. [link] (https://www.amazon.com/Think-Like-Pancreas-Practical-Insulin-Completely/dp/0738215147/ref=sr_1_1?hvadid=77859218195798&amp;hvbmt=be&amp;hvdev=c&amp;hvqmt=e&amp;keywords=think+like+a+pancreas&amp;qid=1558460097&amp;s=gateway&amp;sr=8-1)
Just another note, don't let anyone tell you bullshit like you can only have sugar free or you'll never eat bread again. (both of these things the nurse in the emergency room told us). It sucks, it's a big change, it will make you cry at times, but you will make it. Get a pump and CGM as soon as you can.
Hi, T1 here. Look up typeonegrit on facebook. Also the Dr Bernstein group too. Every T1 has their own way of managing things though, and it can depend on other health factors. Low carb or keto, varies per person. Also, if she is recently diagnosed and could be still in the honeymoon phase, things can be quite volatile, as in bg changes rapidly, I:C ratios and correction factors can change a lot too, as do insulin requirements. If low carb is a big dietary change for her, she needs good resources.
Look up Dr Bernstein Diabetes Solution--he is an octogenarian type 1 who has zero complications. Was an engineer who became an endo after diagnosis in middle age, helped get blood meters into common use and much more. I can't recommend his work and book enough. Look up the book Think Like a Pancreas for general type 1 info, and also Sugar Surfing (Dr. Stephen Ponder--not low carb but has great resources and a good book) too.
It is a fact that low carb can help with the roller coaster of type 1. There are over 42 factors affecting blood glucose levels, with only about 3 that one can control (food, medication, exercise). The rest are often a surprise. Eventually, she may find she needs to bolus for protein but that can take a good while to figure out as that ratio is absolutely not the same as a carb ratio (mine, for example, is 30% of my bolus). Many endos don't even know this because they usually do not treat low carb type 1's. It will take a lot of trial and error again, especially if she is in the honeymoon phase. Also if she's a woman, her cycle will greatly affect her insulin sensitivity and resistance throughout her cycle, depending on what the progesterone is doing in the body. So leading up to her period, she can experience extreme highs, or low, depending on the day. So you can feel like your i:c ratio is not correct, but it's just our other hormones messing things up. Most type 1 info seems to be geared towards the male body, and a high carb diet. It's a bit harder for women to get the correct info. Also, most people will have different IC ratios for different times of the day, but not all people. Is she pumping yet or on MDI?
One more thing: https://diatribe.org/42factors
There's also a couple type 1 specific subs on reddit if she's not there already--check out diabetes_t1, although not specifically low carb, some of us there are.
I cannot state this enough--if she's honeymooning things can be tough and change a lot.
Hope this helps!
Edit: some endos will think you're nuts or mostly not be supportive if you go low carb and many dietitians will push high carbs--mine wanted me to eat more carbs than I ever have in my life sometimes smiling and nodding helps, then confound them with good results and say "hmmm, lucky I guess?"? so...keep reading and finding the resources you need and a good endo/team.
Edit 1: yes, she should talk to her endo in case there are other concerns and massive dietary changes need to be done slowly and carefully. Anything weird happening, talk to the endo asap.
Edit 2: she needs to basal test regularly--carb reduction can result in a need to lower basal rates, even if its 1 unit for example, so basal tests are an absolute must.
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PS: https://www.bookdepository.com/The-Ketogenic-Diet-for-Type-1-Diabetes-Ellen-Davis/9781943721054?redirected=true&utm_medium=Google&utm_campaign=Base1&utm_source=CA&utm_content=The-Ketogenic-Diet-for-Type-1-Diabetes&selectCurrency=CAD&w=AF4BAU9603F04YA80TR7&pdg=kwd-309174813119:cmp-710395099:adg-40837325721:crv-163852249878:pid-9781943721054:dev-c&gclid=Cj0KCQjw3JXtBRC8ARIsAEBHg4mj7BkbBFvRSpL-223vh1ZXz745TrN_FsxICdkmwtRopsy6vVhuG6saAt9BEALw_wcB
http://www.diabetes-book.com/
http://www.diabetes-book.com/about/
https://www.sugarsurfing.com/
https://www.amazon.ca/Think-Like-Pancreas-Practical-Insulin-Completely/dp/0738215147
https://www.youtube.com/channel/UCuJ11OJynsvHMsN48LG18Ag
First of all, good on you for finding a new doctor. I know way too many people who blindly listen to what the first guy told them even if their gut tells them not to.
It looks like both his basal insulin isn't cutting it and his mealtime boluses are off. I'd strongly recommend the book Think Like a Pancreas.
The bolus problem might be his ratios, or it might be incorrect carb counting. If you don't have a food scale, you should consider getting a cheap one and using it for a bit. I still get mine out every few months and measure out what I think is X amount, check with the scale, and correct the amount so that I can actually see hw much dry pasta is 20 g of carbs or what a "medium" banana actually looks like.
The basal problem is more complicated, and is really the thing you're going to need to tackle first. If he doesn't start from a good point pre-meal, or if his spike after a meal is caused by a combination of not enough bolus AND not enough basal, it's going to be incredibly hard to nail down his bolus ratios. The nice thing about Lantus is that it has really steady absorption for about 24 hours, but for a growing kid, that's probably not quite what he needs. I don't know if you and your ex have considered trying to get him a pump once you find a new provider, but being able to set a variable basal rate would help with things like the drops that are happening at around midnight, and the bumps that happen pretty consistently between midnight and 3 am.
This could also be a somogyi rebound where he's going low and his body stresses out and dumps adrenaline and stored glucose, but it looks like there's only one night with a low that could cause it and that bump is more likely due to overcorrecting because middle of the night lows are freakin' scary.
It's basically a combo of what Weston Price recommends in Nutrition and Physical Degeneration and Ellie Phillips in Kiss Your Dentist Goodbye. Price found out how to prevent and regenerate cavities through nutrition. Ellie Phillips found out (or at least put together with ton of scientific articles) how to prevent and regenerate cavities with modern dental products. I figured that for maximum effect, you need both.
On the nutrition side
On the Dental Care side
On youtube, Cultivate Health and Beauty. It's targeted towards women and their channel is not about being anti-vegan, but they are pretty anti-vegan. Also Primal Edge Health. I watch Sv3ridge for the exvegan videos and the Epitomy of Malnourishment videos but be careful in venturing to anything outside of that. For podcasts, listen to Bulletproof Radio, Fitness Confidential, The Paleo Solution, Primal Blueprint Podcast. For books, The Vegetarian Myth and the works of Weston A. Price. Look for people with an internet presence who are paleo. Most a very educated about veganism. Nina Teicholz work is worth mentioning too. She did a great breakdown of all the problems with that piece of propaganda "documentary" What the Health.
I just want to second the plant-based diet idea. "Forks Over Knives" is a great documentary to get into the idea of plant-based for reversing heart disease. It's available on Netflix. Also check out Dr. Gregor's "Uprooting the leading causes of death" and if you like that you can get his book "How Not to Die."
I've pretty much dropped meat out of my diet, still eat fish, but loads of veg and pulses. The book that really influenced me was How Not To Die https://www.amazon.co.uk/How-Not-Die-Discover-Scientifically/dp/1250066115 It's well worth a read, and influenced my diet considerably.
I still drink loads of coffee, but I stopped putting milk in, in fact I barely take any dairy now, and I think that's made a big difference too.
> I want to go Vegan but I am nervous about how expensive it will be.
Watch this video right here, and make sure to watch it all (because if you watch only the first half, you'll get the wrong idea... I've read some of the comments)! It should demonstrate to you why some people think veganism is expensive, but at the same time, how potentially cheap it can be
Video: https://www.youtube.com/watch?v=f1qPgZFN24k
Also for books, I ain't read it yet, but "How Not To Die" by Michael Greger is supposed to be super informative: http://www.amazon.com/How-Not-Die-Discover-Scientifically/dp/1250066115
He also has a YouTube channel: https://www.youtube.com/user/NutritionFactsOrg
And in general, I would stay away from blogs if you're looking for nutritional advice (but recipes is a different story. Go crazy with blogs if you want). You may come across some good ones, and ain't nothing wrong with blogs in their essence, but lotta bloggers - vegans, paleos, whatever cause these tendencies don't discriminate, etc - ... are on some placebo-anecdotal shit you gotta watch out for. Key thing to look for is that they cite reliable sources for their claims. Good thing about Greger is, he always references scientific studies. That is how he gets his ideas for videos... he reads studies and reports on ones he finds interesting.
If you're into fitness: https://www.reddit.com/r/veganfitness
Now you both will want to read Michael Greger's new book How Not to Die. He explains how the vast majority of premature deaths can be prevented through simple changes in diet and lifestyle like what your wife did.
http://www.amazon.com/How-Not-Die-Discover-Scientifically/dp/1250066115/ref=sr_1_1?ie=UTF8&amp;qid=1456832396&amp;sr=8-1&amp;keywords=how+not+to+die
Start with getting the Book "How Not to Die" at the library, or buy it. Seriously it's the best book on what you should eat, instead of putting you on some ridiculous diet that you probably won't follow.
Not diabetes specific, but these have diabetes chapters:
How Not To Die by Dr. Michael Greger.
The Starch Solution or The Healthiest Diet on the Planet by Dr. McDougall.
You can get the gist of their stuff online, for instance Dr. Greger's short talk on Diabetes (he has a lot more videos and resources on that site) or Dr. McDougall's longer talk or article on the subject.
Or you can watch Dr. Hans Diehl's video on it although his books are older.
I could list more but idk if you're looking for analysis, or a cookbook, or what.
Them's fighting words girl. Talk to me again after you've watched this video. and read this book and this book. Until then sit yo' ass down and shut the fuck up.
For criticism, I recommend The Big Fat Surprise.
I tried going vegetarian on-and-off for several years with limited success. It wasn't until I read Why We Love Dogs, Eat Pigs, and Wear Cows that it finally clicked and I've been vegetarian for three years now.
Hi, /u/DeceptiveSpell --
So happy to hear you're invested in learning about where your food comes from and it's far reaching impacts. Really awesome that you're open and aware to a different way of living :)
A few thoughts from me. (I've been Vegan for 1+ year, after being Vegetarian for 3+ years.)
Good luck! Happy to help if you have follow up questions - just PM me :)
I link this video by The Vegan Activist to just about everyone, it's essentially what I did to go vegan. His guide to vegan food is great for new vegans as well.
Essentially, do as much research you can on the 3 areas that veganism is typically concerned with (ethics, environment, health). Figure out what to eat - learn to veganize the stuff you already eat and try to learn new recipes. Try to have at least 3-4 go-to recipes or foods for each meal. You'd be surprised how easy it is to veganize what you already eat if you find any good meat replacers in your area, Gardein should be just about anywhere and I like all their products, except the ones that contain gravy. Their beef & chicken products and fish filets all taste almost exactly like their bloody cousins. Cheap Lazy Vegan, The Vegan Zombie, and the channels featured in this video all have great recipes as well.
After you get the food part nailed down and become educated enough in the three main areas that veganism strives to improve, you should be good to go. You might find this TED talk by Melanie Joy insightful, she talks about WHY otherwise ethical people can eat animals without a problem, and eventually revert to eating animals even after the issues of animal agribusiness are pointed out. It's harder to revert back to eating animals again especially when you're aware of the cognitive dissonance required to do so, and how baseless the excuses typically given are. She has also written a book called "Why We Love Dogs, Eat Pigs, and Wear Cows", it goes a lot more in depth into the topic.
Don't delete this is the heart of the matter! read this
http://www.amazon.com/Love-Dogs-Pigs-Wear-Cows/dp/1573245054
I'm repeating what a bunch of others have said, but:
Oh yeah: and I usually wear a t-shirt with the sleeves cut off -- but I also carry a notebook and train seriously. So you can't judge straight by appearances.
The part about "Targeting Your Trouble Spots" sounds like they know they're trying to BS you. They present the true facts that lifting heavy and eating enough will target weight loss at fat, not muscle. But they stick this information in a paragraph suggesting that spot reduction is actually possible.
At any rate, as a woman I'd definitely recommend SS (which I'm doing) or SL to a lady who's interested in strength training. This book, The New Rules of Lifting for Women might also be helpful to outline the effects of strength training on women, as well as dietary myths/tips. It also outlines its own strength training program, but the general information it gives can be applied to any program.
This phenomenon is covered a lot in the book The End of Overeating: Taking Control of the Insatiable American Appetite. It's written by a former FDA commissioner who spent a lot of time interviewing executives at various food companies. It turns out a lot of money is spent making junk food as "hyper palatable" as possible. Shape, texture, colors, marketing - it's all highly engineered. Part of it is combining sugar, salt, and fat in just the right way to maximally light up the reward centers of the brain. But another part of it (more evil, IMHO) is purposefully leaving out one or two essential amino acids so that no matter how much of that product you eat you are never quite satisfied, and keep going back for more.
Try The China Study or How Not to Die. Both are very good and very recognized. Otherwise http://nutritionfacts.org/ is a non-profit organisation (so no conflict of interest) where Dr. Greger basically summarizes the latest studies.
Nice! Happy to hear
Interested in reading/gaining knowledge on nutrition? I have to recommend this book. I think it’s a must read for everyone, but vegans specifically.
I used to use the food tracking app Lose It, but unfortunately developed an eating disorder midway through. I lost a lot of weight but I spent the year with sore throats and was constantly fatigued. The weight never came back because I was also training for a marathon at the same time. All of the above is not recommend mind you.
I do recommend a whole food plant based diet. How Not to Die . This book changed my life (cue Book of Mormon opening number) and I’ve never been happier.
The author, creator of nutritionfacts.org, makes an unbelievably compelling argument for a whole food plant based diet. I ditched lose it, an obsessive calorie counting app, for a checklist app called Doctor Greger’s Daily Dozen.
I actually don’t even use the app anymore it is so engrained in me to eat well and make sure I eat two pieces of fruit a day, a handful of berries, a serving of cruciferous veggies, three servings of beans, a serving of excercise ( 40 mins of intense activity or 90 minutes of moderate) and so on.
Also: since shifting the way I eat. I never take longer than 30 seconds going number two. I shit you not. It is the best feeling ever. I used to spend so much time in the bathroom now I’m in and out and I’m feelin good!
Everyone changes over time, sometimes drastically so, and this often leads to incompatibility in relationships. It's one thing if you were suddenly into fitness while your partner wanted to sit on the couch, but with veganism it's actually a moral issue. I don't see how people can stay with a partner who doesn't share the same sense of right and wrong. If you don't want to end things then at the very least I'd make it extremely clear that you don't appreciate the jokes and will not tolerate them.
>so while the health claims of FOK are up for debate...
Check out this book if you want to read about health and veganism.
Hi! If you want more science on this issue these two books might be interesting 1, 2. Diabetes 2 should be completely reversible. Make sure you get enough omega-3 (lowers cholestrol dramatically, found in flaxseeds which are very easy to work with) and B12 (because you won't get the B12 the animals were supplemented with). Have a great day :)!
Sad to say, that's probably on you. You've grown up on too much sugar. Generally speaking, not your (or even your parents') fault if you grew up in the 1960's through 1990's, as the "sugar is poison" research was limited (and pre-internet, not as accessible) and worse than that, the sugar lobby (not to mention government subsidies, at least in the US) is/was SUPER powerful.
But moving forward, it is your fault, and most importantly, don't pass your affinity for sugar habit(s) onto your kids. This is the greatest good you can do IMHO, don't pass it on. Most especially through the biggest traps of them all...soft drinks and fruit juices. That's what we do anyway. Make our kids' sugar intake experiences "worth the downsides" (e.g., via high quality dessert experiences every now and then, not daily crapola stupid sugar intake).
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Edit: If you get through the first 2-4 weeks of no sugar, you don't miss it and even begin to detest how sugar infused so many processed foods are. Then you start skipping the middle of the grocery store as junk food (even those products marketed as low sugar, as you say). Then you start to feel better. Then you live a better and hopefully longer life ;-).
https://www.amazon.com/dp/1450401619/
https://www.amazon.com/How-Not-Die-Discover-Scientifically/dp/1250066115/
The first is for athletes. The second is general disease prevention. The first covers topics such as macronutrients, timing, and so on. The only defect of the first is that it discusses nutrients in isolation. I think it's always better to take nutrients in foods. It's better to eat sugar in fruit than sports drink.
I think all life is slowly damaging our body and eventually we get old. You damaged it a little faster. In fact over-training is even worse than under-training. We've got to be careful.
P.S: Of course the big problem of keto is not so much "carb deficiency", but it's also that you restrict fruit, veggies, whole grains, beans, nuts, etc etc. You give up everything for carb restriction.
Here is Greger's take on ketogenic diet: https://www.youtube.com/watch?v=QIwTcVdHLHk
Amazon has the hardcover for Crazy Cheap, let me link it here.
https://www.amazon.com/How-Not-Die-Discover-Scientifically/dp/1250066115
in general nutrition seems to play a vital role.
How not to die speaks about this at lengths - Fantastic Book Btw
>Do they not still go to your arteries and clog things up?
They never did. Check out The Big Fat Surprise (or any other book/video/website/this subreddit's FAQ that deals with that) to see how we were mislead to think that and how science has advanced since then.
>I have a pretty large amount of carbs I intake with bread, rice, pastries I like to have sweet things from time to time so what can I/we replace these things with?
Meat, butter, cheese, eggs, vegetables, etc. Anything without a bunch of carbs, really.
>is it worth just giving a shot or not so much if its only going to last a few weeks?
I think most of us would recommend giving it at least 2 solid months. Coming from a high-carb diet, your body has to adapt to this new way of eating and it's a pretty slow process. If you only give it a little effort, you can end up in what's called "low-carb limbo" where you're eating too many carbs to start ketogenesis but not enough to fuel yourself.
I did lots of research back in high school while I was trying to get my health in order, and I discovered one of those sodium studies. It showed that, if you feed Americans about 10 times their usual sodium intake, it increases their blood pressure by about 1/1. This was a statistically significant result, but in most cases hardly the determining factor for heart disease.
You're more likely to have cardiovascular disorders and clogged arteries from a carbohydrate-rich diet, usually heavy in sugars and wheat. In low-to-moderate quantities (0-600 cal/day, for me), carb sources like potatoes, carrots, and fruits appear essentially harmless, but one has only to look at the average American to see the impact of high carb intake.
Tom Naughton's "Fat Head" documentary is an excellent introduction to the subject of proper nutrition. It's also worth checking out the Doctors Eades' blogs and the books Wheat Belly and The Big Fat Surprise.
I'll drop a few links to science that I think are quite compelling. To get a complete run-down I'd recommend just reading a book like Nina Teicholz's Big Fat Surprise. She really gets into the history of where the mainstream recommendations came from.
Please keep in mind that nutrition science is a mess. For every study I link that concludes fat is fine you can find some that conclude the opposite. Locking people in a cage and feeding them an exact diet until they die is really hard to do these days so 'hard proof' about nutrition is rare. But they did it a few times, as summarised here:
The effect of replacing saturated fat with mostly n-6 polyunsaturated fat on coronary heart disease: a meta-analysis of randomised controlled trials
One high profile example is the Minnesota Coronary Experiment. Ancel Keys, the guy who first blamed fat, was a leading contributor but the results were not what they expected and the data was buried. The data was recently dug up and published. Replacing saturated fat with unsaturated fat successfully lowered cholesterol but resulted in much higher rates of death. Critics say that's because it was probably confounded by transfats in the unsaturated group... but that would admit that advice to reduce saturated fat directly contributed to harm... and also that cholesterol is an unreliable risk marker.
Re-evaluation of the traditional diet-heart hypothesis: analysis of recovered data from Minnesota Coronary Experiment (1968-73)
People with a low cholesterol still get heart disease. Look at table 2 in the following paper, the group with the lowest representation was people with high HDL. Unfortunately the authors conclude that "I guess we just need to lower cholesterol even more".
Lipid levels in patients hospitalized with coronary artery disease
>In a large cohort of patients hospitalized with CAD, almost half have admission LDL levels <100 mg/dL. More than half the patients have admission HDL levels <40 mg/dL, whereas <10% have HDL ≥60 mg/dL
Evidence from epidemiology (observation studies of various populations, shows correlations) is quite mixed. Some studies show that cholesterol is even a positive thing.
Is the use of cholesterol in mortality risk algorithms in clinical guidelines valid? Ten years prospective data from the Norwegian HUNT 2 study.
>Our aim was to document the strength and validity of total cholesterol as a risk factor for mortality in a well-defined, general Norwegian population without known CVD at baseline... If our findings are generalizable, clinical and public health recommendations regarding the 'dangers' of cholesterol should be revised. This is especially true for women, for whom moderately elevated cholesterol (by current standards) may prove to be not only harmless but even beneficial.
Figure 1, figure 2 and Figure 3 from that paper are good to look at.
Ten-Year Survival in 75-Year-Old Men and Women: Predictive Ability of Total Cholesterol, HDL-C, and LDL-C
>Total cholesterol and low-density lipoprotein cholesterol (LDL-C) were not significantly related to prognosis in either sex. HDL-C was associated with dismal prognosis in men but not in women. Elderly men with HDL-C <40mg/dL deserve particular attention for cardiovascular prevention.
Cholesterol, lipoproteins, and coronary heart disease in women.
>LDL did not prove to be powerful in predicting cardiovascular disease in women.
Women have naturally higher HDL than men and high HDL basically always wipes out the risk of LDL in these epidemiological studies. Having a high HDL basically indicates that you're healthy in general and have a well-functioning lipid sysem. HDL particles generally do cleanup, but they also happen to indicate that your LDL particles are working better. LDL particles that are larger are better and cleaner, when LDL particles shrink they're much more likely to get damaged, oxidised and stickier.
When your LDL is measured in a blood test, they measure the total mass. It doesn't tell you how many particles there are or how big and healthy they are. 2 people with the same LDL might have wildly different particles counts and health status.
LDL Particle Number and Risk of Future Cardiovascular Disease in the Framingham Offspring Study - Implications for LDL Management.
Small Dense Low-Density Lipoprotein as Biomarker for Atherosclerotic Diseases.
And how do we increase our HDL and the healthfulness of our LDL particles? Eat a high-fat diet. It makes sense right? You're burning the cholesterol as energy, meaning you have a high turnover of particles and you're keeping them fresh. People with high LDL and low HDL (diabetics) are basically having an energy crisis between fat and sugar and letting their particles get damaged and stagnant, and that's when you really have risk.
There are many trials comparing low-carb to low-fat diets and low-carb always wins. This is mainly because people tend to spontaneously eat less because they're more satiated. They also demand less insulin from your liver so they're better at reversing the damage of diabetes. These diets consistently raise HDL and LDL particle size. Total cholesterol usually goes down because the subjects were fat and diabetic to start with, but they tend to ultimately have a higher cholesterol than other diets. That's because the particles are bigger and healthier, not because there's more of them.
Randomised Controlled Trials Comparing
Low-Carb Diets Of Less Than 130g Carbohydrate Per Day
To Low-Fat Diets Of Less Than 35% Fat Of Total Calories
Note that they're still eating up to 30% of carbs, i.e. you don't need to go full keto to see benefits.
The conclusion of all this is that Low-HDL-and-High-LDL is bad because it indicates you have diabetes and have a sick metabolism. It's not because LDL itself is bad. This means you could just ignore cholesterol numbers and directly test for diabetes. Markers of insulin resistance are powerfully stronger predictors of heart disease than anything to do with cholesterol.
Comparison of two surrogate estimates of insulin resistance to predict cardiovascular disease in apparently healthy individuals
Added sugars drive coronary heart disease via insulin resistance and hyperinsulinaemia: a new paradigm
I think I'll leave it at that. Sorry for the word bomb. Let me know if I can clear anything up!
The article was written by Nina Teicholz. She's the author of [The Big Fat Surprise: Why Butter, Meat and Cheese Belong in a Healthy Diet] (http://www.amazon.com/Big-Fat-Surprise-Butter-Healthy/dp/1451624425/)
Nobody forces you to see a dietician.
Try the following for four full months:
Cut the carbs way back, possibly even going for a nutritional ketogenic diet - read r/keto and FAQ there and figure out your ideal dietary macro ratio
Use MyFitnessPal to track your macros (carbs, fats, proteins)
Test your blood glucose at morning when you wake up, and one hour after breakfast, lunch, and supper and see how your body responds.
If asked, just say you are cutting back on sugars. Some people have outdated and incorrect views on dietary issues and you don't need the drama.
Go to your MD at the end and have your blood work done: A1C, lipids, etc.
Then see what the results say.
If you want, read Nina Teischolz or Gary Taubes to see the history and influence behind the false dietary advice we have all been receiving
https://www.amazon.com/Big-Fat-Surprise-Butter-Healthy/dp/1451624425
https://www.amazon.com/Why-We-Get-Fat-About-ebook/dp/B003WUYOQ6&amp;ved=0ahUKEwiHtu3P6cnTAhUq5oMKHeVuBtEQFgg9MAI&amp;usg=AFQjCNF2CzzGvUeIeOAh3Ehvdzgs1WiFDg
Read The Big Fat Surprise by Nina Teicholz. Here is a lecture she gave which covers a lot of the major points.
I loved this book.
https://www.amazon.com/gp/aw/d/1451624433?psc=1&amp;ref=yo_pop_mb_pd_title
And this one, as well.
https://www.amazon.com/gp/aw/d/1400033462?psc=1&amp;ref=yo_pop_mb_pd_title
I haven't read any books on IF, but the transformation my body went through was enough for me on that front. 😊
Ignore mainstream nutrition. If you're interested some books are The Big Fat Surprise, The Art and Science of Low Carbohydrate Living, either of Taubes' books, or you can watch Youtube lectures by Phinney, Volek, Taubes etc. This page is also fairly good on fats.
Fats are extraordinarily complicated in structure, oil composition, metabolism, etc. The best bet is to eat older fats and not newer processed oils because we quite literally evolved eating animal fats exclusively, not shortening hydrogenated from the refined oil extracted from the unused excess seeds that fell out of cotton plants.
Omega 3:
Welcome and congrats on your decision!
Here are my tips on getting started:
There is a great plant-based diet you might be interested in, it's called "The Starch Solution by Dr. McDougall":
https://www.drmcdougall.com/health/shopping/books/starch-solution/
https://www.youtube.com/watch?v=R_7rrkG3xYk
1.1) Learning new recipes
It takes a few weeks to learn new recipes and get to know new products.
Also, there is quite a bit of misinformation in the area of nutrition.
It will take a while until you see "through the fog". Just hang in there :)
http://www.chooseveg.com/switchnditch (get their free guide on the homepage!)
https://www.youtube.com/watch?v=bmnPM6QzDTw
https://www.youtube.com/user/thevegancorner
https://www.youtube.com/user/hotforfoodblog
veg restaurants: http://www.happycow.net
1.2) Doing your research (health, ethics, environment)
No worries, 3 documentaries and books and you are fine :)
http://www.forksoverknives.com/the-film/
http://www.cowspiracy.com/
http://www.nationearth.com/earthlings-1/ (graphic)
Watch these with your husband, if possible, so that he is part of your journey and understands the basics.
http://www.amazon.com/Eating-Animals-Jonathan-Safran-Foer/dp/0316069884
https://www.drmcdougall.com/health/shopping/books/starch-solution/
http://www.amazon.com/Love-Dogs-Pigs-Wear-Cows/dp/1573245054/ref=sr_1_1?s=books&amp;ie=UTF8&amp;qid=1457183607&amp;sr=1-1&amp;keywords=why+we+love+dogs+eat+pigs+and+wear+cows
Also has a great TEDx talk here: https://www.youtube.com/watch?v=o0VrZPBskpg
(I am not affiliated with amazon, btw)
2) Really, no need to worry about protein
http://www.onegreenplanet.org/natural-health/vegan-sources-of-protein/
http://www.forksoverknives.com/slaying-protein-myth/
http://nutritionfacts.org/topics/protein/
You can enter your meals into http://www.cronometer.com just to be safe.
And finally some basic help on getting started:
https://www.youtube.com/watch?v=y2k4NHjAP84
https://www.youtube.com/watch?v=htf5eCgyt5Q
https://www.youtube.com/watch?v=8o9uzH_vrXA
That will keep you busy for a month or two, but it will also get you over the hump :)
Let me know if you got any questions or need help.
Good luck!
Eating Animals was a great expose of the meat industry but Foer isn't vegan, which irked me. He is more of an apologist, who advocates for welfarism. I'm more in the "total liberation" camp. Singer is good, but he argues that animal testing is necessary. (It's not)
I also recommend this one for understanding to the psychology of speciesism: Why We Love Dogs, Eat Pigs, and Wear Cows by Melanie Joy, PhD.
She has great TED Talks, too.
Hmm I've got a lot of book recommendations perhaps peruse them and see what speaks to you:
Eat Like You Care
Eating Animals
Slaughterhouse
Why We Love Dogs, Eat Pigs, and Wear Cows
World Peace Diet
An Unnatural Order
Comfortably Unaware
Food Choice and Sustainability
Animal Liberation
Oh, it's a book, check it out here! It explores the way we think and why we feel as we feel towards animals and certain stuff as well. It talks about the system and... more things! :)
Carnists? Did you just read Melanie Joy's book, Why We Love Dogs, Eat Pigs and Wear Cows? She's on tour in Europe right now.
You may want to take a look at this link to figure out what your BMR is: http://www.fat2fitradio.com/tools/bmr/. Your BMR (basal metabolic rate) is the number of calories you need to take in just to keep basic body functions going... basically, this is the amount of energy your body needs just to exist. I threw in some numbers based on what you have listed, and your current BMR is about ~1500 cal, which means you want to eat at least that much each day, just to keep your body going.
If you want to not jiggle, you may want to consider weight lifting, as well. You'll build muscle, which burns fat faster, and end up looking more "lean" and "toned." I read this pretty fantastic book called New Rules of Lifting for Women, and it's got a good nutritional plan and six-month weight lifting plan as well.
I hope this helps!
Exactly this. The End of Overeating is all about how salt, fat, & sugar are used in combination by the food industry to keep us addicted. It's an easy and relatively quick read.
> ...there is a whole flavor industry behind processed food that works at making flavor profiles for addictive foods.
Totally. My eyes were opened when I read "The End Of Overeating." Big-food corporations will stop at nothing in their quest to enslave all of us. And this is not mild hyperbole at all.
I would also recommend these two books. They are both great in that neither one is a 'self-help' book but rather the most up to date science about (resisting) addictive behaviors.
http://www.amazon.com/Willpower-Rediscovering-Greatest-Human-Strength/dp/0143122231/ - Willpower is like a gas tank. A lot of the 'side effect' reboot stories you get here are explained by this book.
http://www.amazon.com/End-Overeating-Insatiable-American-Appetite/dp/1605294578/ - I read this one twice while I lost 60 pounds. Most of the things said about food and methods to avoid breaking from one's diet apply equally well to nofap.
I read Dr. Jason Fung's book on the subject "The Complete Guide to Fasting". He does a good job of breaking down the do's and don'ts of fasting and approaches everything from a scientific perspective. He runs a clinic that treats patients with advanced stages of diabetes with his primary tool being fasting to get their body's insulin regulation working again.
Here's a quick video from Dr. Paul Jaminet on the benefits of intermittent fasting. If you're down for something longer and denser you could watch this interview Dr. Rhonda Patrick did with Dr. Valter Longo (the professor of gerontology at USC involved in the fasting study I mentioned elsewhere in this thread).
I wouldn't look at the fasting subreddit as a source for information on fasting so much as a social support network for those involved in fasting. They're a great group that encourages each other even if there's a good amount of misinformation floating around. I blame most of that on the fact fasting is such a taboo subject.
With just those few sources you'll know enough to decide if you want to give it a try or not and be better educated on the risks and benefits. (You absolutely can kill yourself with fasting if you don't know what you're doing, so don't just dive in blind).
For books I'd recommend The Complete Guide to Fasting by Dr. Jason Fung.
I do three 42-hour fasts a week. Basically I don't eat on Monday, Wednesday and Friday. The other days I eat in a 6-hour window, generally 8am-2pm.
I love it! I get a real energy boost at about hour 36.
When you are truly fasting, ideally in a state of ketosis, you are not starving or going into “starvation mode”. Your metabolism actually stays the same and can even speed up. When you are in a fasted state you are burning stored fat that you body is then using for most of its metabolic processes, for most people there is no shortage of body fat available for this process. This is different than when you are constantly in an underfed or calorie restricted state (as the biggest loser contestants generally are). Dr. Jason Fung gets into this in his book about fasting ( https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/1628600012/ref=nodl_) and here: https://idmprogram.com/fasting-myths-part-5/.
This book covers physical exertion a bit but great read.
The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting
https://smile.amazon.com/dp/1628600012/ref=cm_sw_r_cp_apa_i_acHwCb5CYRSV5
https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/1628600012/ref=sr_1_1?ie=UTF8&amp;qid=1498139836&amp;sr=8-1&amp;keywords=fasting
I noticed when I did lazy keto Id have all kinds of problems. When I did strict Keto I had much better success because calories were low but I dont think I solved my hormone problems. The book goes into why calories in calories out doesnt work (even with Keto) (basically your body adjusts.)
However do fasting and your body has no other choice than to do what it was designed to do. When you are fasting it is supported to eat your fat stores because that is all that is left.
I guess I really already knew this but the book put it all together into one place where I was finally like.
"Ah HA! This makes sense"
Now I think I have final permanent control over my weight and a new relationship with food. I schedule when I am going to eat and ignore what I previously thought was hunger pangs.
I also dont worry about skipping breakfast AND lunch. (lunch is such an expensive pain in the ass anyhow.)
I dont worry about eating 7 small meals a day (That was so stupid it wasnt funny in retrospect.)
I also know why dieting leads to plateaus and weight gains. (Looking at my Myfitness weight graphs for the past 6 years looks like a map of the himalayas.
All good stuff. This fasting thing is powerful. I think I can live with 1 day normal eating then 65 hours of fasting until I get to a healthy weight.
The FINAL answer is whatever works or you, and depends on what camp you subscribe to.
For your best bet if you want a FINAL answer, I suggest reading The Complete Guide To Fasting (https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/1628600012). Dr. Fung is cited a lot on here, and he makes a lot of good points in that book including why he sees fasting as either water only or water/tea/coffee without additives fasting.
There are several things to take into account:
Whether or not diet sodas are truly 'bad' for you not is still up or debate-the long term effects of some of the ingredients are unknown.
Whether or not the sweetness affects insulin levels.
Whether it affects what you eat while you're not fasting. For me, I LOVE Diet Coke, but I know I drink it I'm MUCH more likely to crave and then binge sweets and carbs later in the day, so I choose not to drink it during my fast. Occasionally I'll have it as a treat.
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I wish you luck on your fasting journey. You've got this!!!
https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/1628600012
He is a Canadian doctor specializing in kidney functions/diabetes/weight management etc, and fasting is a major part of his protocol. He is really an amazing guy....I encourage you to look him up and find out more! r/DrJasonFung
I have been reading The Complete Guide to Fasting and they recommend that if you're struggling with 1 day, then you should try a 3 to 7 day fast. While counter-intuitive, the longer fast will reset your ghrelin (hunger hormone) production. The second day is actually harder, but then hunger disappears on the third or fourth day. After that, it becomes much easier to do 1 day fasts.
If you are going to choose a longer fast, I obviously recommend doing your research to stay safe. Do not overeat once you break your fast as you'll have some serious stomach pains. Light meal to start. If you get dizzy, you might need some salt. Coffee actually contains some sodium, but remember that coffee causes an adrenaline which can spike insulin - try space your coffees out between 4 to 6 hours.
The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting https://www.amazon.com/dp/1628600012/
Nope. But you could start with Bulletproof coffee in the morning and try to stop after a week or or or continue.
Check out the writings and podcast interviews of Dr. Jason Fung - https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/1628600012
Try intermittent fasting if you are only hungry once a day. Eat once a day and fast for the rest. You can work out in the fasted state. If morning is when you are hungry, then eat then. Once you get used to not eating three times a day, your brain does a flip and you don't even think about it. It becomes your new normal. Also, you may have to suck it up and start doing some cooking to bring some variety into your meals so they are more appealing. Most things are not very difficult to make, they just take a bit more time. Jason Fung (also a fellow Canadian) has a great new book about fasting. The Complete Guide To Fasting. Check it out!
I eat maintenance amount of calories outside of my fasting windows. I also conduct my normal activities including exercising while fasting. Choose the fasting regimen that suits your lifestyle. In my case I pull a 48 hour fast each week and a 22:2 fast daily. The Complete Guide to Fasting by Dr Jason Fung https://www.amazon.com/gp/product/1628600012/ref=s9_psimh_gw_g14_i1_r?ie=UTF8&amp;fpl=fresh&amp;pf_rd_m=ATVPDKIKX0DER&amp;pf_rd_s=&amp;pf_rd_r=PC6NTEZT929KCHPDFY7C&amp;pf_rd_t=36701&amp;pf_rd_p=6aad23bd-3035-4a40-b691-0eefb1a18396&amp;pf_rd_i=desktop is excellent.
Sure. It's not as hard as you would imagine. My first time trying longer fast, I went from my longest being 20 hours to 5 days. I still haven't gone farther than a week because I don't want to lose any muscle and I don't have that much fat to lose. The world record for water fasting is an obese man who fasted for over a year, btw.
So, I usually lift ~5 days a week. When fasting I completely stop lifting and just do some slow walking for a little exercise. Lifting frequently before and after fasts will prevent muscle loss. After the first day of eating again, my lifts are back to where they were or even higher.
Fasting is easier than you would imagine, it's just really boring. I have a small amount of potassium salt each day (lite salt) and caffeine/ephedrine in the morning (not necessary but helps with energy and appetite.) I don't really get hungry. Sometimes I get a 20 min wave of hunger but it goes away.
So basically just start a fast like you would, then keep going. It's easy but very boring. When fasting, my desire to eat food is more out of boredom than out of hunger.
This blog is where I studied before fasting:
https://intensivedietarymanagement.com/fasting-a-history-part-i/
He also has a book:
https://www.amazon.com/gp/aw/d/1628600012/ref=mp_s_a_1_1?ie=UTF8&amp;qid=1480211182&amp;sr=8-1&amp;pi=SY200_QL40&amp;keywords=fasting+fung&amp;dpPl=1&amp;dpID=51v35yZ51XL&amp;ref=plSrch
And this subreddt is helpful;
/r/fasting
He means five consecutive days. In this passage he's just saying that a 5 day fast would be better, and probably easier. In his book he advocates fasts from 16 hrs to 14 days. According to him, a 7 day fast can be done once a month. A fourteen day fast shouldn't be done more than once every 6 weeks. Anyway, a 5 day real fast, once a month, is fine. His new book is great by the way. Can't recommend it enough.
http://amzn.com/1628600012
I would REALLY recommend reading the book It Starts With Food as it not only explains, in simple terms, what Paleo is all about but also goes in to our psychological relationship with food.
It might also be worth checking out the free resources on their website;
If you're interested the Whole30 Program is a great introduction to Paleo - though it's not an easy challenge. I would recommend anyone new to Paleo at least have a look at it.
In regards to your questions;
Most importantly; figure out what works for you. 80-90% healthy but maintainable is better than 100% healthy but unrealistic.
I would suggest taking a look at this book or the web page associated to it. Your routine sounds like a textbook case that I read in the book - how a diet with too much coffee coupled with large meals of sugar/carbohydrates results in a person feeling tired and cranky no matter how much sleep you get. Maybe it's something to do with diet?
Try reading this book before you go buying another appliance.
Being tired in the afternoon is typically a symptom of hormonal imbalance due to sleep habits + diet habits. Check out the book It Starts With Food. It does an excellent job describing the science of how diet/exercise/sleep all interact with your hormones. It provides scientific facts, and then also analogies for the people who don't like the sciencey stuff as much.
You'll find that this sub is extremely supportive - no berating or humiliating here at all, just encouragement and sometimes tough love.
Others have said this, but it can't be stressed enough that food should be your #1 priority. What you're doing in MFP is absolutely the right thing - if you keep eating at a deficit, you will 100% lose weight. (And the fact that you already have a MFP account and have been logging what you're eating shows that you are past the point of "literally no concept of health or weight loss!" You know what to do, the trick is making yourself do it, which is why we're all here, haha.)
Once you get the ball rolling, you can start to add in exercise, but that's not the priority upfront. By all means start walking a little more, but really focus on your calories and don't try to jump immediately into intense workouts - it's not necessary right now.
Ultimately, as everyone will tell you, this needs to be about a complete lifestyle change - you can't think of it as dieting. What helps me is reminding myself what's literally happening in my body when I eat certain foods. I really recommend the book It Starts With Food - regardless of whether you actually want to do a Whole 30 (30 days of eliminating a bunch of foods that tend to give people issues), the book is an excellent overview of how what you eat effects all of the organs in your body, both positively and negatively. Michael Pollan's In Defense of Food is another great choice.
You can do it! Good luck!
Yes. there is a book (link below) called "It's starts with food." It's basically a hardcore Paleo diet. You don't necessarily need to read the book. But it does a pretty good job explaining how and why it works. And how your body (and mind) respond to what you put in it. I found that informative, helpful and motivating. YMMV
https://www.amazon.com/Starts-Food-Discover-Whole30-Unexpected/dp/1628600543
The biggest challenge is having the right foods available all the time. I just dedicated my Sunday afternoons to shopping, prepping and cooking food to have for the week.
Dr. Fung also has book out.
[The Obesity Code](The Obesity Code: Unlocking the Secrets of Weight Loss https://www.amazon.com/dp/1771641258/ref=cm_sw_r_cp_apa_uoPHxbPZ2KZNF)
i just read this book: Basically the doctor says increasing your baseline insulin is something that has happened to a lot of americans, and the best thing to get it back in check is periodic fasting for 24 hours. https://www.amazon.ca/Obesity-Code-Unlocking-Secrets-Weight/dp/1771641258/ref=sr_1_1?s=books&amp;ie=UTF8&amp;qid=1519771736&amp;sr=1-1&amp;keywords=the+obesity+code+jason+fung
(notwithstanding all the other stuff you talked about- that will take work of course. but getting the biological aspect fixed will help you work on the other stuff. i usually do a 24 hour fast twice per week. eat dinner, don't eat anything besides coffee until dinner the next day. best of luck.)
So a few more book recommendations:
- Why you can't dose by TSH: https://www.amazon.com/Tired-Thyroid-Hyper-Healing-Breaking/dp/1495355535/
According to this page on calculating your dose by weight, a starting dose for you might be 137 mcg T4 + 12.5 mcg T3, which is a slight increase in both T4 and T3. You want to keep both T4 and T3 in range, but trying to keep TSH in range is difficult for some people. Adhering to that goal can be a tradeoff between health and illness for these patients. It's a decision you'll have to make yourself.
- Why weight watchers doesn't lead to long-term weight loss: https://www.amazon.com/Obesity-Code-Unlocking-Secrets-Weight/dp/1771641258/
It's not too many calories or fat, it's insulin resistance from too many processed carbs. Likewise, if you overexercise and undereat, your thyroid function downregulates to keep you from starving. This is why it's so important not to restrict calories, but to eat to satiety with healthy foods. That's the next book.
- What to eat instead of counting calories: https://www.amazon.com/Perfect-Health-Diet-Regain-Weight/dp/1451699158/
This gives you a good outline of what you CAN eat, after eliminating so many processed foods. I can vouch for the fact that after adding more saturated fat to my diet and dumping all junk food, that I am no longer as hungry. This has led to unexpected weight loss. And yes, with the weight loss I am having to reduce my thyroid dose.
I hope you'll find the answers you're looking for in these books.
I run an integrative medical clinic. (Not a doctor.) From what I've seen, sugar and inflammation are the root of probably 90% of the chronic diseases we deal with, and excess sugar triggers inflammatory responses...so it's all down to the sugar.
It's also the hardest addiction to deal with because unlike others, we're just now learning about how bad it can be for us.
We have a lot of success working with sugar addictions in our space because we pair our patients with functional nutritionists who know how to speak to the addiction cycle. If you're struggling, consider connecting with a knowledgeable functional nutritionist who can help.
If you want some good book recommendations in addition to 4HB:
https://www.amazon.com/Diabetes-Code-Prevent-Reverse-Naturally/dp/1978636725
https://www.amazon.com/gp/product/1771641258
https://www.amazon.com/Food-What-Heck-Should-Eat-ebook/dp/B072MF1359
https://www.amazon.com/Obesity-Code-Unlocking-Secrets-Weight/dp/1771641258
Excellent book about fasting.
https://intensivedietarymanagement.com/
Site of books author. Google videos by him (Jason Fung)
I would also suggest IF or just plain fasting. Both reset insulin levels and insulin sensitivity. Longer fasts have benefits with autophagy and stem cells.
Dr. Jason Fung made his career out of treating people with Diabetes of both varieties.
You can also look at the work of Gary Taubes. Not a doctor, but he's made his career out of tracking dietary studies and research.
We've known for over a century that caloric restriction based diets do not work. Most people can't hold to them, some people legitimately go crazy on a CICO diet, and even among it's success stories most people still fail in the long term. CICO diets are still aggressively promoted though because they have the all the sheen of a rigorous, scientific driven diet with people proclaiming that the laws of thermodynamics still apply to your gut.
Except the human body is not a furnace, and the mechanism for weight gain is insulin. We've known that much for decades- the most common side effect of prescriptions for insulin is weight gain.
The CICO diet doesn't work. It's too simplistic, it has no long term plan to keep weight off, and for some people it is simply harmful to aggressively market that sort of diet to them.
And of course even a cursory google search will flood you with dietitians (not nutritionists! Board certified dietitians) and other researchers who all agree CICO is unwise.
For a more bite size version of all this I would direct you to this video on youtube. Sources are in the description. We've known for over 200 years that if you want to lose weight, you regulate the intake of carbs, not calories, and the hard modern science is that if you want to keep the weight off, a really simplistic, old diet- the whole food diet- is what you use.
>But the Japanese! Okinawans have the highest life expectancy in the world and eat like twigs!
Correct! But you need to appreciate that your body's weight drives it's hormones. You get hungry because you're fat, and your body actively encourages you to keep eating because you're fat. It's also worth remembering that the Japanese diet typically has very, very few refined carbs. Tons of veggies, some seafood, a salt-based sauce to make it palatable, and then they'll have about a cup, maybe two, of cooked white rice.
What helped me work through my weight loss stall was to eat more/above my caloric budget for 1 day or 2 then go back down to a calorie deficit again. Then the weight would fall off again. Its kind of like intervals. I think you body might simply be getting used to your limited caloric intake and is stalling out. "Stoke the fire" by consuming more calories, then trick your body and go back down to your reduced calories. This is what I did to lose 60lbs.
NOW in regards to Dr. Fung's persepective, I am currently reading Dr. Fung's Obesity Code. As I mentioned earlier I have lost about 60lbs. This was roughly 3 years ago (check my post history). I have slowly gained about 30 of it back since then....so in my case what Dr. Fung preaches about is completely true. Reducing caloric intake does not result in long lasting weight loss. I am working on losing it again but to hopefully keep it off this go round. Losing it wasn't the difficult part, keeping it off has been the challenge.
A lot of runners drop to race weight before a big race. You just have to do so with intelligent programming. I have Matt Fitzgerald's book on my shelf, and it is one I thoroughly recommend.
You should read Matt Fitzgerald's Racing Weight.
True. I've certainly become a more efficient athlete and lifting is really just one aspect of what has gotten me here. It certainly isn't responsible for my speed gains. We all know that comes from lots of quality work and miles. The trick for me is that I spend no more than 30 to 45 minutes each session lifting as opposed to the hours that a bodybuilder spends. I also do core work and stretch in the same sessions. My goals in lifting are that I want to look proportional and to be strong throughout my whole body. Anyway, a year ago:
That advice is very similar to this book that I've found really helpful. It's sort of a shoot from the hip way to diet that is more about food types than calories. It's helpful, but I'm also working down to race weight... and I'm in this predicament^because^of^beer
See these books for learning the REAL SCIENCE that is used to explain it to doctors. The author goes around the country giving lectures at medical schools.
A little bit hard core medical, with well documented sources and footnotes but still easy to read:
http://www.amazon.com/Good-Calories-Bad-Gary-Taubes-ebook/dp/B000UZNSC2
Same material, even easier to read for general public:
http://www.amazon.com/Why-We-Get-Fat-About-ebook/dp/B003WUYOQ6
Read Good Calories Bad Calories by Gary Taubes.
Solid read on the history of the nutritional recommendations we're currently faced with.
Okay, I think I understand all your arguments at this point. I think there are some essential disagreements still, but I don't want to keep trying to unpack them here.
> You have the same problem in the medical field, actually, if not worse. And that better be considered science in some regard, or we're really in trouble.
On that note, I have a book recommendation for you: Good Calories, Bad Calories. You can safely ignore most of Taubes' claims about carbs being evil. It's worth reading just for his history of nutrition "science" in the US and how our society came to decide what is or is not healthy. I found it both fascinating and appalling.
> Why do you apply studies that used non-ketosis diets to determine protein requirements for ketosis? Please tell me where in that link that it says the studies were carried out using ketosis. Isn't that like applying studies on petrol engines to diesel engines?
Because the results and recommendations in the studies, do not contradict the ones for a ketogenic diet. You seem to think that you need a lot of protein to need muscle, when in fact the studies shown that it is quite the contrary. And once keto adapted, you actually may need less, as a ketogenic diet is muscle sparing:
> Within the nutrition and dietetics fields, most advice on protein intake is based on the recommended dietary allowance (RDA) and daily recommended intake (DRI) values. These recommendations, however, were developed for the average weight stable, unstressed individual. Add any degree of energy restriction (i.e., for weight loss) or physical or emotional stress, however, and the RDA/DRI values become inadequate.
> Thus consuming somewhat more protein than the recommended dietary allowance is probably justified if you are losing weight or frequently doing high stress exercise.
> That said, however, significantly over-consuming protein can be problematic because some of these extra amino acids can be converted to glucose in the body, raising insulin levels, and thus driving down ketones and suppressing fat burning. Even if your goal is gaining muscle, there is a limit to how much new muscle protein can be added each day, and under most circumstances, this amount is relatively small.
> Over-consuming protein beyond the level that allows maximum anabolism in skeletal muscle thus puts a burden on the body to get rid of the extra nitrogen. Since protein is not a particularly efficient fuel source and for the reasons mentioned above, it therefore makes little sense to consume it in excess.
> For all these reasons, we recommend aiming for an intake in the range of 0.6 to 1.0 grams per pound lean body mass. The table below provides a few examples of protein intake ranges for men and women with different weights and body fat contents. The key point here is that while these protein intakes are above the minimum RDA values, they are certainly not high protein intakes compared to current standards. Note also that our recommended intake ranges are pretty wide, allowing you a fair degree of flexibility in choosing your level of protein intake.
> TABLE
Source: The Art and Science of Low Carbohydrate Performance, page 65-66
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> "A ketogenic diet can be very good for lean mass growth, while a high carb diet for total weight gain (meaning you will also gain fat)." <-- Please explain how a keto diet and carb diet of equal calorific surplus will result in different levels of body fat gain.
Here: (thanks /u/ashsimmonds, your book Principia Ketogenica is a wealth of knowledge. I'm sure you have a lot more references on this, as well as /u/Naonin.
> a) "Two very low calorie diets were studied, one high in fat and low in carbohydrate content, the other high in carbohydrate and low in fat.
The high fat-low carbohydrate diet resulted in a greater weight loss during the 2-week observation period, then significant rapid weight gain and urinary retention of sodium in subjects who returned to a maintenance diet. Fasting triglyceride and cholesterol levels declined to a greater extent following the high fat regimen. These changes reflected decrements in VLDL alone."
Effect of diet composition on metabolic adaptations to hypocaloric nutrition: comparison of high carbohydrate and high fat isocaloric diets. - 1977
> b) "Subjects overate different diets for 30 days by 1,000 calories a day more than they needed to maintain weight. On a standard American or a high carbohydrate diet they gained ~2.7kg, however on a high fat diet they only gained ~1.75kg."
Adaptation to overeating in lean and overweight men and women. - 1983
> c) "37 obese children were put on a diet of either ad-libitum very low carb or a low calorie balanced diet for 2 months. Subjects in the very low carb group lost ~5.2kg whereas the subjects restricting calories actually gained ~2.4kg."
Effect of low-carbohydrate, unlimited calorie diet on the treatment of childhood obesity: a prospective controlled study. - 2003
> d) "28 healthy, overweight/obese men and women were prescribed 2 energy-restricted diets: ketogenic, or low fat with a goal similar to accepted recommendations.
Daily calories on the ketogenic diet for the men were ~1,855 compared to the ~1,562 on low fat. A distinct advantage of keto over low fat was demonstrated for weight loss, total fat loss, and trunk fat loss for men. The majority of women also responded more favorably to the ketogenic diet, especially in terms of trunk fat loss. Resting energy expenditure was decreased with both diets as expected, but was better maintained on the keto diet for men only. Individual responses clearly show the majority of men and women experience greater weight and fat loss on a low carb than a low fat diet."
Comparison of energy-restricted very low-carbohydrate and low-fat diets on weight loss and body composition in overweight men and women. - 2004
> e) "96 insulin-resistant women were randomised to one of 3 dietary interventions: a high-carbohydrate high-fibre diet, a high-fat Atkins diet, or a high-protein Zone diet. There were supervised weight loss and weight maintenance phases (8 weeks each).
When compared with the high carb diet, the high fat and protein diets were shown to produce significantly greater reductions in weight, waist circumference, and triglycerides."
Comparison of high-fat and high-protein diets with a high-carbohydrate diet in insulin-resistant obese women. - 2005
> f) "The effect of a very-low-carbohydrate, high-saturated-fat diet on markers of endothelial function and cardiovascular disease risk was compared with that of an isocaloric high-carbohydrate, low-saturated-fat diet. Weight loss occurred in both groups and was significantly greater in the low carb group, BMI also decreased, with a differential effect of diet such that the reduction was greater in the low carb group. HDL cholesterol did not change with the high carb group, but increased with low carb. Triglycerides decreased overall, to a greater extent with the low carb diet.
A very-low-carbohydrate high fat diet with significant portion as saturated fat diet not impair brachial artery flow-mediated dilatation."
Effects of weight loss from a very-low-carbohydrate diet on endothelial function and markers of cardiovascular disease risk in subjects with abdominal obesity. - 2008
> g) "Subjects were put on a 20 day ketogenic or a low-calorie Mediterranean diet. Both diet protocols lead to a significant decrease in body weight, the reduction was significantly greater on keto. The ketogenic diet also lead to increased fat oxidation at rest without any effect on resting energy expenditure. Interestingly this effect was long lasting, at least for up to 20 days following cessation of the ketogenic diet.
Medium term effects of a ketogenic diet and a Mediterranean diet on resting energy expenditure and respiratory ratio. - 2012
And I especially like this one:
> h) "Reduced resting and total energy expenditure (REE / TEE) following weight loss is thought to contribute to the prevalence of weight regain after dieting and then resuming a normal diet.
21 overweight young adults were put on a weight loss diet, after achieving 10-15% weight loss they were put on a weight maintenance diet of the same calories, but consisting of either low-fat, low-glycemic index, or very low-carbohydrate. This was one in a controlled 3-way crossover design in random order, each for 4 weeks.
Compared with the pre-weight-loss baseline, the decrease in REE and TEE was greatest with the low-fat diet, intermediate with the low-glycemic index diet, and least with the very low-carbohydrate diet, meaning the low-fat diet caused as much as a 300 calorie drop in expenditure despite the same intake and activity levels as the low carb diet.
Effects of dietary composition on energy expenditure during weight-loss maintenance. - 2012
--------------------------------
I'm sure you can put two and two together and get your own conclusions.
Check this book out by one of our mods, Ash Simmonds:
http://www.amazon.com/gp/product/B00N0KGKNI
He has tons of links to all kinds of research.
I follow pretty much the same routine for IF sans the bulletproof coffee. I eat dinner at about 8pm and then straight lunch at 12:30'ish with some tea in between. I do add a very tiny amount of cream but from the sounds of it, would have to stop that too :)
I'd recommend Jason Fung's The Obesity Code - it was a fascinating read.
Stop asking yourself Fat. Read this book, thank me later
https://www.amazon.com/dp/B01C6D0LCK/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1
It's helped me to focus on the NSVs. I started this less about weight and more about health. I was on the very high end of pre-diabetes due to my PCOS and poor diet. There are no symptoms for prediabetes, and I've seen some studies suggesting 30-40% of Americans are prediabetic due to our sugary lifestyle. I started taking my glucose every morning, and it was exciting to watch it go down along with my weight. It motivates me more to stay healthy than to be thin because I worry about the long-term effects of sugar addiction and diabetes.
Have you read The Obesity Code by Dr. Jason Fung? I listened to the audiobook during my commutes, and I'd definitely recommend it. It changed my whole perspective. Now that I know what's going on in my body when I eat sugar and carbs, I actually fear it. Of course I have cheat days and meals every now and again, but I don't fear one meal. As my doctor says, it's not Thanksgiving and Christmas that give us diabetes or make us obese. It's what we eat everyday. The day after I mess up or cheat, I look at it as a new day. Yesterday does not impact the choices I make today. For example, I ate a donut hole last night in a moment of weakness, but I didn't beat myself up.
I also combat snacking by meal planning. I'll come up with three meals to make during the week and eat the leftovers for the other days. I also have a list of go-to snacks or keto friendly restaurants like Jimmy Johns and Mad Greens for when I don't have time or feel lazy. It's a lot harder to reach for the chips when I have an alternative keto solution that takes as little time. I know these things are failsafe, but it's helped get back up whenever I stumble. I hope this helps!
I used the following books as a guide [I also got them on Audible so I could listen to them as I did work around the house - I have have ended up listening to them multiple times]:
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"The Obesity Code" by Dr. Jason Fung -
https://www.amazon.com/Obesity-Code-Unlocking-Secrets-Weight-ebook/dp/B01C6D0LCK/ref=sr_1_2?crid=LSU3CFYKY9XS&keywords=the+obesity+code+jason+fung&qid=1557083150&s=gateway&sprefix=The+Obesity+%2Caps%2C869&sr=8-2
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"The Big Fat Surprise" by Nina Teicholz
https://www.amazon.com/Big-Fat-Surprise-Butter-Healthy-ebook/dp/B00A25FDUA/ref=sr_1_2?crid=NPSMOJQNP5PB&keywords=big+fat+surprise+book&qid=1557083290&s=gateway&sprefix=big+fat+%2Caps%2C832&sr=8-2
"The Grain Brain" by Dr. David Perlmutter
https://www.amazon.com/Grain-Brain-Surprising-Sugar-Your-Killers-ebook/dp/B07C9ZS682/ref=sr_1_1_sspa?crid=2G9YRAPJEI8MV&keywords=grain+brain+by+dr.+david+perlmutter&qid=1557083584&s=gateway&sprefix=grain+brain%2Caps%2C771&sr=8-1-spons&psc=1
Jason Fung is really good at explaining how fat became a villain to most of the world. Sorry this video is an hour long but it worth years of healthy living. His book is also really good.
I read a lot. I was in elementary school in the 1970s and it was all the rage back then to train kids in gifted programs in speed-reading, which my school did. I was the fastest reader, in fact I got a talking-to for speeding up the machine because it was going too slowly for me. :| I still read very quickly.
Most of the books I read have to do with religion and spirituality, like The Weapon, Resistance, The Four Last Things. Right now I'm deep into St. Faustina's diary. It's extraordinary.
In fiction I love classic literature, novels and short stories. Jane Austen, J.D. Salinger, Nathaniel Hawthorne. I have a particular taste for 19th century French writers: Honoré de Balzac, Gustave Flaubert, Victor Hugo. They motivate me to improve my French.
In non-fiction, I read about dog training and health, business, human nutrition and health, history and politics. Anyone struggling with weight loss might want to check out Dr. Jason Fung's The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended - good info there.
Currently on my to-buy list:
A Troublesome Inheritance: Genes, Race and Human History
The Power of Silence: Against the Dictatorship of Noise
I prefer paper books, they are dependable and unchanging. Ebooks may or may not be there later and you never know how they've been changed, or by whom.
I don't think any of that has to do with being an INTP necessarily, except maybe having a range of interests.
Why would the body choose muscle over fat? How would that help us evolutionarily?
How are ketones harmful for the body? And if they are, why does the body produce them?
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This book may help you: https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day-ebook/dp/B01MF8SC2X
https://www.amazon.com/dp/B01MF8SC2X/ref=dp-kindle-redirect?_encoding=UTF8&amp;btkr=1
Purchase and read this book, it will explain everything:- https://www.amazon.com/dp/B01MF8SC2X/ref=dp-kindle-redirect?_encoding=UTF8&amp;btkr=1
this! https://www.amazon.com/gp/product/B01MF8SC2X/ref=oh_aui_d_detailpage_o00_?ie=UTF8&psc=1
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4 hour body is pretty worth checking out. A lot of really useful information in a pretty condensed form: http://www.amazon.com/4-Hour-Body-Uncommon-Incredible-Superhuman/dp/030746363X
Timothy Ferris wrote a whole chapter on unheard of sleep patterns that deal a lot with naps in the 4-hour body book.
http://www.amazon.com/4-Hour-Body-Uncommon-Incredible-Superhuman/dp/030746363X
The chapter I read was about these sleep patterns where you are actually awake for like 22 hours and nap every 2 hours or something for 30 minutes and (not doing the math here, just estimating) and be fully awake and alert. It take about 2 weeks to get into that pattern and he said its only for the real risky "sleep hackers". I wish I could find it online to share.
This book doesn't have information about nootropics per se, but the nutritional and supplemental aspects discussed within (and on the authors blog) turned me onto researching nootropics with a lens aiming toward the complex systems involved with each individually studied substance - instead of "this substance does this and only this" type of thinking. The philosophy behind his work is solid.
Book: http://www.amazon.com/4-Hour-Body-Uncommon-Incredible-Superhuman/dp/030746363X/ref=sr_1_1?ie=UTF8&amp;qid=1313624991&amp;sr=8-1
Blog: http://www.fourhourworkweek.com/blog/
Cardio X and Plyo X are easy mode compared to Insanity. If you thought you were good at Plyo or thought it was high impact Insanity will give you a harsh reality check.
It is a real good work program but you can easily injure yourself if you don't stretch properly, work past your limit, or have bad joints. I had started doing it to add some variety to the P90X routine (third cycle around it gets a bit dull) and I was not a fan of Plyo X or Kenpo X, and wanted to trade out Stretch X. The exercises are only 20 ~ 30 minutes long but good lord you will be on the floor in a pool of your own sweat 15 minutes in.
As for diet, I never really paid much attention to the nutrition suggestions in the books, in either program, and just upped the amount of protein I took in with eggs, chicken, beans, and peanut butter. I also had a good amount of pre and post workout supplements, found at any store, to go along with my whey protein and creatine.
Now I do P90X, 10 minute trainer Abs (in place of Ab ripper X), and 50 ~ 75 35lbs kettlebell swings as a daily routine.
You should also checkout The 4-Hour Body by Tim Farriss. It has some good ideas to aid in improving your diet and general fitness. It seems kind of goofy or gimmicky but I was actually quite surprised.
Buy one of these or the book mentioned below. You essentially need to retrain your muscles to do what you want them to do instead of thinking on their own, so to speak. Talk it over with your BF, and ask him to participate. Sounds kind of weird, but in some ways it is a heck of a lot more intimate than sex.
Also, the next time you are in a book store, pick up the book 4 Hour Body, by Tim Ferriss, and read the chapter on the 15 minute orgasm. It doesn't involve penetration, but if you can make that work, you will be well on your way to your goals.
Kev, we all try different paths to get us to where we want to go. If this works for you that's great, but for me it wouldn't be sustainable long-term. HcG just seems a little scammy to me, however if you're committed to it, I would throw in some vitamin D too. Breaking 500 is a great first step (it is nice to see the numbers drop!). I do worry that you're not getting enough real food with this diet.
I started well above where you are now so I know where you're coming from in wanting to get it done with (I still don't like to tell others how bad I got). I've tried most of the diets and fads out there, but what finally turned me around was reading Tim Ferris' 4hr body, Gary Taubes' Good Calories, Bad Calories, Rob Wolff's Paleo Solution, Loren Cordain's Paleo Diet and Mark Sisson's Primal Blueprint. I've culled what works for me from these and have been eating pretty much Paleo/Keto since November. I've dropped over 50lbs since then at about 2000-2200 cals day. I know it's not biggest loser territory, but slow and steady wins the race. Most of all, it's something I can live with long term. So far my only exercise has been walking and some stationary bike.
What made the change easier for me was I found a lifestyle rather than a diet to follow. That's not to say I haven't had the occasional setbacks (god I miss pizza and beer), but I'm getting there and you will too. Best of luck on your quest...
tl/dr - Plan's not for me, don't be afraid to try something else. Knock em dead kid!
Buy this and read it. There is no need to read the whole book just the chapters on muscle gain or fat loss which ever you want. I started working out one semester and the next semester I got this book. I got more results in a month then I did the whole previous semester.
If you're willing to pay good money...
Go drop $17 (incl shipping)
Or follow the abbreviated version of the mealplan:
Following this plan, with no/minimal modification to exercise, I have dropped 25 lb in about two months. (5'11" - 258 -> 232 so far)
Edit: I can't get bulleted lists to work. Makes me sad.
This is a good comment. I would also add that Tim Ferris has a chapter devoted to weightlifting advice for women that's really good.
It's in this book.
https://www.amazon.com/Hour-Body-Uncommon-Incredible-Superhuman/dp/030746363X
Also OP might like this article.
http://bonytobombshell.com/bombshell-aesthetics-building-attractive-female-body-imaginable/
It's important for women to be realistic with the body type they want to achieve.
Use MyFitnessPal as others have suggested. Keep a paper journal (Moleskine or one of those .99 composition notebooks, whatever) if that helps; whichever you can commit to better.
Eat CONSCIOUSLY. Most people eat so many grams of sugar and carbs without thinking about it that just knowing roughly how much you're eating can help to curb that nasty habit.
Eat things that are more fulfilling and nutrient dense - vegetables are your best friend, even if you have to slather them in cheese/butter to get yourself to enjoy them at first.
Cutting down on sugar will be immensely beneficial. It's an addiction. Treat it like an addiction. Consuming sugars and carbs trigger reactions in our brains very similar to consuming drugs. It's scary. Once you break your addiction to sugar/carbs you'll start finding that you no longer have a taste for things that are loaded with either of those things.
Read books like The 4 Hour Chef and The 4 Hour Body.
Do yourself a favor and keep reading this subredditt as well as places like /r/progresspics ; know that YOU ARE NOT ALONE. It's not going to be an easy journey, but you can absolutely do it. It took you many years to get to this point, and it's not too late to live a healthy life where walking long distances isn't a daunting task. You'll be able to run and play with your son.
Speaking of your son, try your best to instill good habits in him. Fast food is bad. If you don't have the time to cook dinner, choose healthier "fast food" options like Chipotle WITHOUT THE SHELL, Boston Market WITHOUT the stuffing, sweet potatoes, cornbread, desserts. Encourage him to go outside and play, join a sports team, and not allow him to get on a path to obesity and bad health.
Desserts should be for special occasions only - however, you don't have to constantly tell yourself no. If you're absolutely craving something and find yourself thinking about nothing else, go ahead and have a bite of something sweet. Portion control and self restraint are key here.
Do not buy unhealthy foods. If it's in your house, you're going to eat it at some point.
Don't buy into the "low fat = good for you" marketing. Fat is fine. It's those carbs and sugars that are your enemy when consumed in excess.
You're so overweight right now that you could find the pounds melting off at a very quick rate if you change your habits.
If you can't commit to eating cleanly 100%, that's okay. Start out with easy stuff like no soft drinks - if you want, drink diet soda instead to make it easier. The chemicals in there aren't ideal but they're a hell of a lot better than the loads of sugar in regular soda.
I could go on and on. It's a wonderful thing that you're reaching out for help. Remember that you're never alone. If you need some help with motivation or advice, there are people here that will always be around.
Also, last but certainly not least - see a doctor. I'm not a doctor so the advice I've given you is not to be taken as such. I know it may be difficult, but it's important that you know where you stand as far as your heart etc. are concerned. You don't want to over strain yourself or injure yourself from exercising beyond your body's current limits.
Keep with it.
You can do this.
It also tastes kinda similar to butter so there's that. Believe it or not you can thank Tim Ferris for that recommendation.
General advice:
You are what you make of yourself. Study hard (but within reason - have time for socializing/relaxing), exercise, eat right. Acknowledge criticism from those you respect. Almost everything is matter of priority and the effort you are willing to put in: grades, popularity, sex, etc
On being popular:
It's overrated and very hard to predict (other than being physically attractive has a high positive correlation; exercise and diet rear their heads again). Aim for not being picked while having a core group of genuine friends and being, if not friendly, at least on speaking terms with people in your classes. Humor is good but only as long as it is mainstream.
Edited for formatting and size
On Grades:
Spend a few months figuring out what you learn easily and what takes time. Find out what study habits work best for you. Experiment with this until you have a sustainable study habit which maximized learning while minimizing time spent. If a topic refuses to stick, talk to the teacher or someone other Adult Authority Figure^(TM) and explain in non-whining manner that despite your best efforts you need help with it. Double the amount of time you think it will take you to write a paper.
On Health and Sports:
Your teenage years are the best to get into an exercise habit. Take care of your body for a few reasons. It's the only one you have, it'll extend your life, you'll never have more free time to devote to setting a baseline of percent body fat, and it'll help attract someone for the next section. Decide on the type of body you want now instead of pining for it later. The body type portrayed in the media as hot or attractive is a mix of a swimmer and a soccer/lacrosse player. If you are not tall (</=5'5") consider a wrestling build. Exercise doesn't necessarily mean sports but they go hand in hand. I recommend team sports as they include socializing, teamwork, and may get you invited to parties (the two main sources of parties, in my experience, are sports teams and the drama club/theater people).
On dating and sex:
It'll happen or it won't, the former mostly depending on you and the latter depending on you and (at least) another person. Everything in this section should be taken with a large serving of YMMV and "it's complicated, these are broad generalizations." Oh, I'm assuming male heteronormity; if you're female or gay then let me offer my support and well wishes because you're going to have it very rough though for different reasons that would take an entire other post to address. First, never assume a girl is into you because she's being friendly. Teenage body language is very unreliable both in projecting and reading because of hormones so don't rely on that. Words, however awkward, are more reliable. Always be respectful and courteous and hope for the best.
Second, the main problem is having the stones to ask someone out in the first place especially because isolating a girl in high school is nigh impossible so you'll be asking in front of other girls. Having the courage to ask is 80% and being apathetic enough to not be an emotional mess if she turns you down in public is the other 20%. If you get hit hard by it, bury it until you get home, and then let the emotions out and put it behind you. When you do ask, ask if they'd like to do some activity you two have in common; preferably in a semipublic place she'd feel comfortable (a local coffeehouse, rock climbing gym, skate park, etc).
The a couple of times you two do something like this, assume it is as friends. After that you need to directly state something along the lines of, "Hey, I really enjoy hanging out with you. Would it be okay if I came over sometime or you came to my place and made you dinner, you know like a date?" The best result would be your place as then you could attempt to sell the evening as a night of the house to your parent(s). In a conversation before the night in question mention to the girl that your parent(s) won't be there and give her the opportunity to back out. Practice making whatever you plan on making (something simple that you know she likes would be best).
Plan the evening being dinner and watching a movie on the couch. Either sit down first and let her choose where she sits or sit about a handspan away from her with room for her to move away or get closer. Stay relaxed and let the night progress as it will. At some point, if she cuddles in, take a minute or two to just stare at her face. Wait until she notices and looks at you. Say the most romantic thing possible in the situation, "You're beautiful; may I kiss you?" Asking permission to kiss both bold in its directness, gives an immediate answer of if she's into you, and is (so I've been told) extremely potent to a teenage girl. Take the first kiss slow and easy, stay relaxed, keep your eyes open, and for her sake, be gentle and don't slobber.
Sex (in all its permutations) is tricky. The most basic piece of advice I can give is: you have no right to it but it is a blessing if you get it. Read the wikipedia entry on rape culture and think about the shear Punisher levels of violence you would visit upon the shit-stained syphilitic cyst effluvient if they raped the most beloved female figure in your life.
Feeling a little off or violent? Good. Now think about coming home after a really bad day to a warm cookie and a glass of cold milk. Internalize that warm fuzziness of a good deed towards you; not the cookie or milk, but that someone cared for you enough to make the cookies and pour the milk. Magnify that by a ridiculously large number. Larger. Larger. That is the feeling you get when a girl asks you to be her partner in having sex.
The key is that she wants to have sex in the first place. The best you can do to reach that scenario is be the person she can invest in emotionally and trust enough to feel comfortable with at her most vulnerable.
That being said, you can stack the deck in your favor, and here is where things get kind of... skeazy. Learn how to arouse a women during the course of making out. The human body is a finely tuned machine and knowing the user's manual helps. Read up on erogenous zones (especially the ones not located at the chest and crotch so you have places to put your hands while kissing), massage techniques, and other clothes-on no-penetration methods of causing arousal. Learn the signs of female arousal: increased heart rate, flushing of the face and upper chest, and sometimes slight tremors of the arms and legs. If you can achieve that from kissing and petting then you ask the second most physically romantic question a guy ask:
"Would it be alright if I helped you orgasm?" Again, bold in its directness, gives her a clear opportunity to stop where things are, and places the power in her hands while stating that you aren't giving her an orgasm like a gift but helping her achieve something as a partner. At this point, instead of graphic advice on digital and oral sex I'll point you in the direction of The Four Hour Body. Find a copy at your local chain bookstore (or library if you're lucky) and read the chapters 'The 15-Minute Female Orgasm-Part Un' and 'The 15-Minute Female Orgasm-Part Deux' (and don't just go, "Hur hur, naughty bits," be clinical in your education and passionate in your application).
Do not, I repeat, DO NOT take any hints on sexual performance from porn as odds are you aren't watching the right type. Never ask her to perform a sexual service to you unless she has already done so at least twice by her own design.
If you're lucky, after showing you are trustworthy, kind, compassionate, and capable of facilitating her please, at some point she may inform you that she wants/think she is ready for sex. Don't immedietely run for the condoms. Hug her, kiss her, and say your honored and ask if she is sure. Assuming she says yes, set up when. If she informs you by locking her door,
So the primary purpose of this post was to provide results-based TL;DR recommendations for multiple different broad topics without bogging down the post with exhaustive amplifying information, and to provide links to additional resources should you be curious to learn more.
I've provided you with a book, a video, real-life stats from this methodology put in action, as well as my personal vignette from doing it.
What more hard proof would you like?
That being said, I've been debating on which topic to write my next in-depth article and I think I'll write my next one on nutrition based off the interest / confusion this specific topic has generated.
In the meantime, here is another excellent "keep it simple stupid" article on this topic. While I don't prescribe specifically to the Paleo diet, this covers all the right stuff.
Nerd Fitness: The Beginner’s Guide to the Paleo Diet
Grain Brain, by Dr David Perlmutter http://www.amazon.com/Grain-Brain-Surprising-Sugar-Your-Killers/dp/031623480X
Pure, White and Deadly, by John Yudkin http://www.amazon.com/Pure-White-Deadly-John-Yudkin/dp/0241965284/
And while you're at it, Grain Brain.
Grain Brain is also a great book that discusses research that has been done on how a low-carb/low-grain diet impacts health and brain function. The author talks about preventing dementia/Alzheimers through a keto-type diet. Highly recommended. Amazon link: http://www.amazon.com/Grain-Brain-Surprising-Sugar-Your-Killers/dp/031623480X
Your mother is SERIOUSLY out of date with her notion of cholesterol. The game-changing book Grain Brain thoroughly debunks the benefits (hint: there aren't any) of a low-fat, low-cholesterol diet.
If it helps, my mom is the same way and we nearly came to blows over it 6 months ago.
I tend to avoid grains as much as possible, just based on keeping control of weight (low carb ideas) and the info in the "Grain Brain" book.
But I really try to avoid gluten. I've never been tested for celiac-type allergy reactions to gluten. If I eat wheat/gluten I don't feel bad.
The key is when I stop eating gluten.
If I eat a normal diet with wheat (wheat is in lots of things) and then stop, within about a week I'll have changes in my brain and mood that are simply jaw-dropping. I've done this quite a few times and it's the same every time.
It's almost like having a dazed or hungover-type feeling removed. It's like someone increased my mental clarity three-fold and gave me 20 more IQ points.
It's bizarre because I never feel bad when eating wheat/gluten, but cutting it out is so dramatic that I avoid it -- and that's a real drag because wheat is in so many things and being gluten-free is a PITA.
Yep, grains cause inflammation in the body. Its pretty much a proven fact. Consistent results in lab mice, and anyone who honestly pays attention to their body can tell a difference. Don't get me wrong, I still eat bread and grains every once in a while, and thinks there's a place for them in an active persons diet, but there's no denying grains cause inflammation. This guy http://www.drperlmutter.com/ thinks all carbs, including grains, are bad, which is a bit overboard if you're an athlete or a moderately active person, but his book is quite interesting https://www.amazon.com/Grain-Brain-Surprising-Sugar-Your-Killers/dp/031623480X There's a lot of pear-reviewed data about carbohydrates and inflammation in the book. A super interesting part of the book is when he started doing research on India, and noticed a large portion of Indian diets consists of carbs, but they have super low incidences of inflammation based diseases (Alzheimer's being the primary disease focused on), he finally made the connection that people in India also consume a huge amount of turmeric in their diet, turmeric is pretty much the best natural anti-inflammatory in the world. I could go on forever about diet and diet-related research. Anyways, glad you've made a connection with grains and your inflammation. If you noticed the dramatic difference as you stated, you very well may have a legit gluten intolerance. Maybe get tested? Here's the catch-22: if you keep going down the rabbit-hole of reduced gluten/grain intake, it will make it worse and worse each time you try to go back to eating bread/grains.
Here is what happened to me and what I have been doing. In August I was driving in SLC when a woman who was speeding ran a red light and t boned into my side. I bounced my head off the window real hard. TBI. I couldnt even talk without stuttering, real problems communicating. If regular fish oils bother your stomach, truthfully it is probably your diet. I started eating lean meats and vegetables and that is basically it. If I needed something sweet I would eat an apple. Read the book Grain Brain. Grains, wheat and sugar will fuck you up especially with a TBI. Get something called Digest Zen from DoTerra essential oils. Its got ginger, fennel, and a few other things that are awesome for your digestion. It you cant take the taste of the oil they make caps. Order some Lemon Balm, Passion Flower, and Kava (all of these are cheap on amazon) They really help me with sleep and mood. The thing that really made a difference and even improved my speech was acupuncture. Give it a try. My advice is to find a straight up Chinese guy as they are usually trained in Scalp Acupuncture. If you are getting the feeling that LSD can help, Micro dose at first. like half a tab. Test the waters before diving in. I hope this helps.
Great reply! And of course I looked up the links you gave, which seem highly relevant and are provoking some productive thinking. Especially the Personality Hacker article.
Re sleep: Based on reading I've done (and it's probably obvious to anyone anyway), real (deep and sufficient) sleep is probably of foundational importance for an INFP. Given that high sensitivity (vulnerability to even "small" stresses and frustrations) is the INFP default setting, getting the body's hormones reset to normal each night is probably one the single best things one could do.
EDIT: The most enlightening book on how the body works -- well presented and an enjoyable read -- is "Lights Out: Sleep, Sugar, and Survival," by T.S. Wiley and Bent Formby. Major, interesting, and useful insights you don't hear from mainstream media/establishment gatekeepers, and backed by tons of respectable research (the last third of the book is footnotes to legit studies).
I like the idea of compatible, like-minded INFPs banding together to achieve success. For whatever particular goal and in whatever particular way they might see fit. Presumably, everyone's got skin in the game and no one person would have to shoulder every aspect of the enterprise. Cool idea.
OKCupid includes type testing indices? That's awesome. There's also a web site called TypeTango that specializes in MBTI type matching. Free, I think.
Re Living Situation: I know what you mean.
Re Mentor: The more I thought about this, the better it sounded. And all it would take is a simple web site to coordinate people and location. Younger INFPs able to tap the life experience of older ones ... Could be set up to cater to any or all the types as well, of course. Maybe even a small living could be made from such a matching service, especially if it also included other helpful offerings in the same place: facilitation of pen pals, local events/meetings, maybe dating, a bulletin board for people searching for potentially compatible roommates, ...
Thanks for your thoughts!
I've heard good things about this book.
Sleeping in a pitch black room, avoiding artificial light and TV and (shook) computers at least two hours prior sleeping. Believe it or not, this software helps a lot with that. There are a bunch of supplements you can take, talk to your doctor. Just don't go with them until you tackle the rest of the stuff and avoid medications like clonazepam and anti allergic pills that will knock you out but leave you restless the next morning. Go with melatonin or magnesium (this one works for me). Avoid stimulants like tea, coffee, sodas and sugar before bed. Exercise or go for a walk. Be constant and soon your body will get it right.
I don't see how water could help. Too much of it and you'll wake up in the middle of the night.
Then maybe check out books and programs like this. The upshot of which seems to be get enough sleep every night, and be careful with artificial lighting.
You might try quietly placing a copy of this next to him on the desk. I would avoid joke or prank, sudden noises, etc.
Oh yeah big time. That little sleep you will be as insulin resistant as a type 2 diabetic.
Bad night's sleep can hamper body's insulin use
http://www.reuters.com/article/2010/05/05/us-insulin-sleepless-idUSTRE6441S020100505
I'd recommend reading Lights Out by TS Wiley
http://amzn.com/0671038680
For the 13 years I've been veggie/vegan, I've never had a problem - until I started working out heavily (Crossfit). I'm still having some issues that my meat-eating friends aren't having, however I have now read the Thrive Diet book twice and will be giving that a shot ASAP. I suggest you give it a read before committing.
Other than that, I'm in full support of the vegan lifestyle.
Yeah, this seems a little thin to me, but I'm no expert either. Check out Brendan Brazier's Thrive. Some of the recipes are a little eccentric, but it's a good resource and he knows what he's talking about.
Good question to ask.
Thrive and Thrive Fitness have more on building muscle on a vegan diet.
More science behind not needing meat is in Eat To Live.
Body weight doesn't tell me my progress. Needing smaller belts does.
OP I'm here to help you out. You want real advice? You want to avoid the filthy hatred of the other opinions here?
Brendan Brazier. Look him up. Check out his bio.
He has a free site up called Thrive Foreword with a lot of very helpful videos.
He's released probably the best damn nutrition guide ever.
He's also released a Recipe book. and a Fitness Exercise book. I myself was not really impressed with the Fitness book, but the recipes are awesome.
All that said. This is intelligent, well rounded advice for Vegan athletes. Granted, his own techniques were developed for Ironman Triathlon (which is nothing to scoff at), so you'll get a full body strength as opposed to top heavy swole.
But, the advice and ideas in the book are fantastic anyways. It'll help you understand what health and diet really need. You'll just need to work in a better upper body workout on top of this.
I am not a vegan, however, I am a cycling fan and just read an article on Dave Zabriskie switching to a mostly vegan diet before the Tour de France. And in the article, they mention that he's been working with the guy who wrote this book on vegan diets for athletes. You may want to check it out.
> Jesus 3 hypos a day? Surely that's him having poor control over his diet right?
Not really poor control over his diet - it's more that he's not "feeding the insulin" he has in his system at the right rate. This usually happens if you're on a long acting insulin as it will be constantly supplying the body with insulin regardless of whether you eat or whether your body needs it. If he's late eating something, or eats the right amount of carbohydrate but it's lower-GI than he thought, it will mean the insulin drags his blood glucose down and he has a hypo.
I think some people have greater variations in insulin sensitivity - which also changes depending on the time day, exercise, sickness, medications etc. So whilst he might be struggling to match his food intake to his insulin, he could also be unlucky with how sensitive his body is to it. I know the affect of exercise on glucose levels is quite different between individuals. If he really was having 3 hypos a day then you'd have to think it was more his body's sensitivity to it and the challenge of getting his insulin profile to match his needs from a couple of injections a day. A pump would make a big difference you'd think as he could create a basal insulin delivery profile to match the natural peaks and troughs.
This is a good book on how the pancreas works: http://www.amazon.com/Think-Like-Pancreas-Practical-Insulin-Completely/dp/0738215147 I'd recommend it to anyone with Type 1 (or their family) so they can understand what's going on.
I went to a pump because I have a HUGE Dawn Phenomenon that MDI was unable to address adequately.
That said, in your case, I would hold off on a pump until you get the basics under your belt. Doctors usually start conservatively on insulin dosing and then dial the doses in as things progress, as the number one concern they are going to have is minimizing hypo events.
If you're looking for a good reference for managing insulin, I highly recommend Think Like a Pancreas.
Using Insulin by John Walsh has a great section on carb counting and a good carb factor list.
Pumping Insulin also by Walsh.
Think Like a Pancreas by Gary Scheiner will help you wrap your head around how insulin works and what you need to do as your own external pancreas.
Scheiner also wrote: The Ultimate Guide to Accurate Carb Counting.
And, he has very affordable online "classes" in T1 management. The link includes a free video on how to dose for pizza :-)
In the meantime, this is a fantastic list of carb factors and an explanation on how to use them.
Get thee a food scale. Nothing fancy required.
edited: formatting
Absolutely. "Think Like a Pancreas" was essential reading for me when I was first diagnosed. http://www.amazon.com/Think-Like-Pancreas-Practical-Insulin-Completely/dp/0738215147
It’s ridiculous.
The best part is that every 30 years or so we go “oh shit, forgot the folate” but then we are all super confident that THIS TIME we have all the things you need shoved into the frankenfood.
For a lesson on what happens when you actually eat properly, read this book. Think no tooth decay, no cavities, no orthodontia, less infection, fewer cognitive problems...
good post, you've got some good tips in there.
on the nutricion i would add, don't forget about the fats. through paleo your main energyresource will still be sugar. and i believe that fat is the best fuel for humans. mostly animal (who have had their natural diet)
Weston A Price discovered this through observation en studying primitive people and their diets. He was also a dentist and intreged with primitive, way better teeth than modern man.
http://www.amazon.com/Nutrition-Physical-Degeneration-Weston-Price/dp/0916764206
I would say this is the stark opposite of a picture book.
Buy regular US standards he probably does have a "good diet." My extremely fit cycling mentor mentioned above also had a "good diet."
That's actually part of the point. People with "good diets" and who exercise a lot [quite fit] can still have heart attacks, producing the logical question of what exactly is in this "good diet" and how does that differ from populations were heart / atherosclerosis related illnesses are nonexistent?
Check this book out or listen to some of his talks, it could change and unquestionably lengthen your life.
https://www.amazon.com/How-Not-Die-Discover-Scientifically/dp/1250066115/ref=sr_1_1?s=books&amp;ie=UTF8&amp;qid=1484214545&amp;sr=1-1&amp;keywords=how+not+to+die
Watch 10 minutes of this and tell me if you think it was worth your time ... Comments at 3:15
https://www.youtube.com/watch?v=L0Eg0WL6NCE
Hi! This book has all you need to know about the negative health consequences of animal products, and lots of stuff on the benefits of plant based food (with some searching you can probably find a free version too, it is out there). This film has all you need to know about the ethical side. This and this ought to tell you enough about the environmental impacts of animal products.
I just bought
How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease https://www.amazon.com/dp/1250066115/ref=cm_sw_r_cp_api_i_2aEpDbFVNTHF3
And the cookbook as well
The How Not to Die Cookbook: 100+ Recipes to Help Prevent and Reverse Disease https://www.amazon.com/dp/1250127769/ref=cm_sw_r_cp_api_i_9bEpDbFK1V2PB
A user suggested this to me today and may help you as well :)
Hey Fitness96,
I remember being 17 years old and wanting to lose a substantial amount of weight, I just wanted to be like everyone else my age. Sadly, genetics play a significant factor in how our bodies process different macronutrients (fats, protein, and carbs), and it sounds like you got the short end of the genetic stick (just as I did). The bad news is that you can’t just eat whatever you want and look fit (past the age of 30 almost no one can, the American obesity rate is proof of that), the good news is that you’re not destined to be overweight.
I’ve made so many mistakes over the years, I literally yo-yo dieted for 12 years before finally losing and keeping off 40 lbs of fat after I found the RIGHT diet and the RIGHT exercise.
I remember running for miles and miles, then trying to restrict my calories to lose weight, only to become starving and binge eat followed by feeling exhausted and sleeping for days.
No matter who you ask, you’re going to get a different opinion, but based on my experience (and mistakes) these are some general rules of thumb to follow (disclaimer: I am not a doctor, the suggestions below are based solely off of my personal experience).
At the bottom of the post I provide resources for you to read, best of luck to you and shoot me a message if you have any questions / need some help!
RESOURCES
Book – The Four Hour Body by Tim Ferriss – http://www.amazon.com/The-4-Hour-Body-Incredible-Superhuman/dp/030746363X
Book – The Paleo Solution by Robb Wolf – http://www.amazon.com/Paleo-Solution-Original-Human-Diet/dp/0982565844/ref=la_B003Z4MQVY_1_1?s=books&amp;ie=UTF8&amp;qid=1406053434&amp;sr=1-1
Blog – Ben Greenfield – http://www.bengreenfieldfitness.com/
Blog – Mark Sisson – http://www.marksdailyapple.com/
http://stronglifts.com/5x5/
Bench Press (proper form) – https://www.youtube.com/watch?v=UaOwz6DNdjw
Deadlift (proper form) – https://www.youtube.com/watch?v=U1H1VG9Uh50
Squats (proper form) – https://www.youtube.com/watch?v=bDPy_i_Wbuo
http://www.iwillteachyoutoberich.com/blog/
Best of luck to you, and feel free to shoot me a message with any questions!
You are welcome.
http://www.amazon.com/The-4-Hour-Body-Incredible-Superhuman/dp/030746363X/ref=sr_1_1?ie=UTF8&amp;qid=1404919641&amp;sr=8-1&amp;keywords=4+hour+body
Talk to your doctor about Modafinil/Provigil and look into uberman. The book The Four Hour Body has a chapter about it as well.
I'm not an expert on fitness, but most of what I read speaks to less is more. My personal experience has born this out as well. In my younger days I was chronically over-trained and sometimes injured. Beyond a certain point training more will hurt your gains not help them.
If you're strictly trying to bulk, check out The Four Hour Body by Tim Ferriss, in particular the chapter "From Geek to Freak." I was able to put on 10 pounds of muscle maintaining around 10-12% bf on the protocol in 6 weeks, only going to the gym once a week. No joke. The author achieved 3x that in 4 weeks lifting 2x/wk. The protocol is scientifically based and hyper effective.
For many years, I thought that this was a pretty foolish way to treat anything. After reading the 4 Hour Body, I thought to myself, this guy has done all of this experimentation on himself, why not give it a try.
Basically I cut out carbs and casein. I also limited my refined sugar intake. The effect was pretty astounding. I showed a huge improvement in concentration.
The flip side is that it is harder than hell to keep up. I am sure that I would have been unhappy as hell if that diet was forces on me as a child. I still love pizza. That kind of tends to reduce the efficacy of the diet.
Thanks for sharing your feelings. Not many men are honest about their body issues. If you want to get back into shape, consider buying and reading the 4 hour body. Easy, fast.
If you want to lose fat fast, read this book. It's extreme, but it works. I went from ~12% Body fat to ~8% in about 3 weeks.
http://www.amazon.com/4-Hour-Body-Uncommon-Incredible-Superhuman/dp/030746363X
It also gives invaluable other tips, as well. Definitely worth the price.
I would recommend The 4-Hour Body by Timothy Ferriss. While this may not touch on everything that you mentioned, it's quite the interesting read and he explains a lot of the technical sides of how your muscles and proteins work. I have it and have found it quite interesting, though I have not yet read it entirely.
4 hour Body and Kettlebells.
I take a 500mg of green tea extract (decaffeinated), 350mg high-allicin garlic, and 200mg of alpha lipoic acid with breakfast, lunch and dinner, and then the same supplements + 20mg policosanol before bed.
Been on the 4 hour body slow-carb diet for over two months now and have also been taking it's recommended "4 horsemen of fat-loss" supplements outlined above for most of that time.
I'm eating pretty much the exact same meals every day, and the supplements doubled my weekly fat loss from the average in the weeks without them.
In the two months on slow-carb, I've reduced my body-fat from 25% to 10%, and have never felt this good. Almost no exercise too.
My advice? Forget homeopathy: change your diet, get down to 10% or less body fat, gain a few pounds of lean muscle tissue, and then see if your issues don't go away then. I've already had long time issues like some foot and back pain, lack of focus and energy disappear entirely since I've been on slow-carb.
1 - Check out the The 4 Hour Body. There's a few chapters in there about hacking your body. I remember him talking about a guy who added cold-therapy (think ice bath till you start to shiver) to his regimen and dropped like 30 lbs in a month. Because your body is an open thermal system that needs to maintain a constant 98.6, lowering the outside temperature will cause your body to burn more calories. A 20-min ice bath (warning! it IS painful, you WILL shiver horribly, it WILL suck) a few times a week tricks your body into thinking it's freezing and tells it to burn more fuel(fat) to stay warm.
2 - No carbs, eat nothing that is white or could be white.
3 - Take a supplement stack to increase your heart rate. Yes, you will probably feel shitty but it works.
4 - After every meal, be active for 30-45 minutes.
5 - Diuretics the day before & day of weigh-in. There's another story in that book about a fighter who took diuretics to drop down to to a lower(175?) weight class (or 2?) and then come fight day he was back to 190-something.
Yes, I put on 30 Kilos after becoming software programmer in 20 years period. The biggest change came in after 2008 after which I gained 20 Kilos. Problem is that our weight creeps on us slowly and stealthily.
I started eating a lot of carbs and sugar because those were the kind of food served freely by software companies I worked at. Pizzas Parties were regular and Coke was always flowing.
In 2010 the company I joined added Candies to my diet. Finally, I reached 95 Kilos and was horrified. It was my tipping point and I decided to do something about it.
In 2014 I got sane. I stopped eating everything that my company gave me free. I would pack lunch & snacks from home. Avoided all Pizzas, Coke, and Candies to the extent of zero tolerance to those foods.
Walked 10000 steps every day for exercise.
In two months between July-2014 & Aug-2014 lost 10 Kilos. Since then has remained sane and stopped binging on food.
Two books helped me immensely during this phase The 4 Hour Body and The Sugar Smart Diet.
The first book helped me in understanding weight loss and exercise. The second book helped in getting ready recipes for success.
To have fun while learning, try The Four Hour Body by Tim Ferriss. I also like Prescription for Nutritional Healing for a reference.
I prefer to see studies backing claims. Maybe not everything below is relevant, but here are some places I like to read online, too: Examine.com, Stronger By Science (mostly strength training studies), Strength Sensei (Charles Poliquin is an Olympic strength coach and knowledgable in nutrition), Suppversity, ss.fitness
The 4 Hour Body has a section on testosterone with natural supplements and food recommendations.
In this interview he credits Brazil Nuts with raising his testosterone. I personally wouldn't eat more than 2 if you get a lot of zinc from another multivitamin.
First off, I would highly recommend the Tim Ferris book "Four Hour Body"
http://www.amazon.com/The-4-Hour-Body-Incredible-Superhuman/dp/030746363X/ref=tmm_hrd_title_0?ie=UTF8&amp;qid=1346184779&amp;sr=8-1
It's huge and worth every penny. His take on the Paleo lifestyle is a "slow-carb diet" kind of modification. It is not strict Paleo, but he gives you guidelines in the book. His recommendation is for a splurge day once a week. I did this last year and shed about 30 lbs. A friend of mine did it and lost about 100 lbs! Secondly, fasting is a good thing done intermittently. Fasting for up to 48 hours has been shown to increase the natural release of HGH.
http://diabetes.diabetesjournals.org/content/50/1/96.full
Also as a healthcare professional (Paramedic) and a medical student, I would advise against the use of Albuterol for your purposes. (That is unless you have asthma. Even then only using it PRN (as needed))
In short, you are on the right path. You just need to make a few tweaks here and there and I think you're set.
My diet, however, is for the exact opposite purpose. I have always had a bear-like frame and have had no trouble with lean gains. It's those pesky "non-lean" gains that have always plagued me so I'm constantly cutting.
There's a whole chapter on female orgaasm in this book.
the 4 hour body
Haven't had an opportunity to test the techniques out yet, but it looks pretty legit.
(edit for typos)
Career Management: Drive: The Surprising Truth About What Motivates Us. I used to be extremely judgmental, angry and confused about how a career was "supposed to" work. This book has been a goto of mine since early 2010, and I refer to it often when evaluating my career path.
Self-Improvement: The 4-Hour Body. As someone who has struggled and given up on weight-loss for more than a decade, I mastered my body composition for the first time in my 40+ years by losing 60#. This is my proudest self-improvement goal, by far.
Operating System: The Obstacle is the Way: The Timeless Art of Turning Trials into Triumph. This was my introduction to stoicism, which I've adopted as my "operating system" for life. I found this to be more accessible than Seneca's On The Shortness of Life or Marcus Aurelius' Meditations, both of which are difficult for me to digest.
A great first step is to follow the mantra "don't drink your calories" (whether soda, alcohol, juice, or milk). They really do add a lot of calories. The only thing that's slowed down my weight loss in the last few couple weeks has been drinking alcohol more than once a week (in those weeks, I've gained 5 pounds instead of losing ~1 pound). I've quickly snapped back, but it made it really clear to me.
Since making a more concerted effort 5 years ago, I'm about 40 pounds lighter. But I've also gained muscle mass, so I've lost more fat than that and feel great even though I could certainly get in even better shape (and I plan to). It's not setting any records, and I'm sure I could have gotten there faster with greater effort and better techniques.
I'd tried losing weight over the years before that and have been involved in sports for much of my life (though taking breaks off-season, just going to the gym on my own in college, then slacking for a few years, etc.). But one of the major inflection points was ~5 years ago.
The first big change was (re-)joining 24-Hour Fitness and taking 3 hour-long cardio classes per week with my girlfriend as sort of a challenge and to impress her. I knew I could force myself to adjust to it over a few weeks or months since I had some discipline left over from high school sports. You might want to start with 1 class, then 2, then 3 over a couple months. (She's now my wife, so it's not the only good thing that came out of those classes :)
I gradually worked in some running, to the point of 4 work-outs per week (usually 3 classes and 1 10k run).
After a few years of that, I found a Groupon for LA Boxing for kickboxing classes, which looked like fun, so I took that up. I first did it once a week, then gradually replaced my 24-Hour Fitness classes, since it was fun and burns about 1,000 calories per class. Group (kick)boxing classes which focus on endurance and intensity are great. You'll definitely lose a lot of weight and get in better shape if you stick with it, though it can be tough at first (even coming from the 4 weekly workouts above). Note that I'm referring to classes which focus on a fair amount of technique, high-intensity cardio, real boxing gloves and bags, as a contrast to "cardio kickboxing" at 24-Hour Fitness which is not bad in the grand scheme of things, but burns fewer calories and is essentially choreography.
I've hit a new inflection point in February by following a slow-carb diet. I'm also an ova-lacto vegetarian, but that's never done much directly to help me lose weight in the 15 years I've been doing it. I'm part-way into the book The 4-Hour Body which covers the diet (though I'd read about it from his other books and online before this and started on the basics of minimizing carbs and increasing protein back in February) and other minimum-effort ways to lose weight. You might be able to skip some of my steps above by going straight to this.
I've also recently switched all my exercise to a fight-technique-focused kickboxing gym 3 times a week with a 20-minute bike ride to and from. This new gym definitely raises my heart rate but it's less focused on sustained cardio than on correct form. It's only been 4 weeks, so it may be hard to say, but the slight reduction in cardio (and mostly reducing to 3 weekly workouts from 4) hasn't slowed my progress much as I had slightly feared (the diet is probably helping counter any minor losses I may have otherwise had).
LGTFY :) $16.65 on Amazon. http://www.amazon.com/gp/aw/d/030746363X/ref=mp_s_a_1_1?qid=1421717171&amp;sr=8-1&amp;dpPl=1&amp;dpID=51V18RN35jL&amp;ref=plSrch&amp;pi=AC_SY200_QL40
You got the farts because you didn't soak the beans long enough before cooking them.
Ninja Edit: And beans are a carb, but not a fast burning carb like white bread or sugar. Do some searching around for "Slow Carb Diet". It's outlined extensively in The Four Hour Body by Tim Ferriss.
You must be a Monsanto shill! For anyone else who may be reading this, there are quite a few books written that talk about how bad for you grains are, and many of them mention legumes, as well. Deadly Harvest: https://www.amazon.com/Deadly-Harvest-Intimate-Relationship-Between/dp/0757001424. The Perfect Health Diet: https://www.amazon.com/Perfect-Health-Diet-Regain-Weight/dp/1451699158/ref=sr_1_1?s=books&amp;ie=UTF8&amp;qid=1483807336&amp;sr=1-1&amp;keywords=the+perfect+health+diet Grain Brain https://www.amazon.com/Grain-Brain-Surprising-Sugar-Your-Killers/dp/031623480X%3FSubscriptionId%3DAKIAILSHYYTFIVPWUY6Q%26tag%3Dduckduckgo-osx-20%26linkCode%3Dxm2%26camp%3D2025%26creative%3D165953%26creativeASIN%3D031623480X
and Bulletproof https://www.amazon.com/Bulletproof-Diet-Reclaim-Energy-Upgrade/dp/162336518X%3FSubscriptionId%3DAKIAILSHYYTFIVPWUY6Q%26tag%3Dduckduckgo-osx-20%26linkCode%3Dxm2%26camp%3D2025%26creative%3D165953%26creativeASIN%3D162336518X: https://www.amazon.com/Grain-Brain-Surprising-Sugar-Your-Killers/dp/031623480X%3FSubscriptionId%3DAKIAILSHYYTFIVPWUY6Q%26tag%3Dduckduckgo-osx-20%26linkCode%3Dxm2%26camp%3D2025%26creative%3D165953%26creativeASIN%3D031623480X are just 4 of many. Oh, and I can't forget the Paleo diet book! https://www.amazon.com/Paleo-Diet-Weight-Healthy-Designed/dp/0470913029%3FSubscriptionId%3DAKIAILSHYYTFIVPWUY6Q%26tag%3Dduckduckgo-osx-20%26linkCode%3Dxm2%26camp%3D2025%26creative%3D165953%26creativeASIN%3D0470913029. These books all have hundreds of comments from people claiming their health improved after cutting out legumes and grains. I personally went from being very, very sick on a mostly vegetarian diet high in grains and legumes to almost cured of my illness after cutting out the grains and legumes completely.
The research is all over the place right now, there's a book titled "Grain Brain" which subscribes to that theory. Here's the book:
https://www.amazon.com/Grain-Brain-Surprising-Sugar-Your-Killers/dp/031623480X
I personally think that all of the processed foods we eat may one day be linked to Alzheimer's, there are just too many chemicals in all of it. I like the study that says red wine helps ! :)
Hey man, first of I want to say I'm not a doctor, I've haven't researched what Im about to mention and I could be completely wrong.
But, although I haven't heard of anything that can reverse Alzheimer's I have heard from multiple sources some things that can slow down its progression.
The thing I've heard about most is MCT oil, this a concentration form of coconut oil, taken daily can apparently slow down the development of Alzheimer's and one person even claimed it stabilised her husbands condition (meaning it wasn't progressing at noticeable rate anymore atleast in comparison to how it was previously).
The next thing would be to cut out gluten. I know this sounds like hippy bullshit and it may well be but its pretty much accepted now that Alzheimer's is basically 'type 3 diabetes' and is influenced by diet (not implying that it is 'caused' by diet but that diet can certainly exacerbate it and make you more likely to develop it if your already susceptible).
One book that I have recently read that talks extensively about it (also listing many studies which many be of interest to you) is a book called Grain Brain.
Normally I would be very hesitant to even mention things like this as I haven't researched the topic extensively but if I was in your position I would probably want to explore all avenues and its in my humble opinion that this area might be worth a week of your time to look into.
I wish you and your family all the best man.
I never said carbs are the worst thing you can put in your body. That would likely be sulfuric acid or arsenic.
Read through some of these articles citing dozens of randomized studies.
http://tomnikkola.com/what-do-18-studies-say-about-low-carb-diets/
"Greater weight loss and fat loss than reduced-calorie, low-fat diets, even when those following a low-carb diet are allowed to eat as many total calories as they choose"
---------
http://chriskresser.com/the-diet-heart-myth-cholesterol-and-saturated-fat-are-not-the-enemy
"The low-fat, high-carbohydrate diet… may well have played an unintended role in the current epidemics of obesity, lipid abnormalities, type 2 diabetes, and metabolic syndromes. This diet can no longer be defended by appeal to the authority of prestigious medical organizations."
-------------
http://authoritynutrition.com/23-studies-on-low-carb-and-low-fat-diets/
"Conclusion: The low-carb group lost significantly more weight (about 3 times as much). There was also a statistically significant difference in several biomarkers:"
"Conclusion: The low-carb group lost more weight (2.2 times as much) and had significant reductions in blood triglycerides. HDL improved slightly in both groups."
-----------------------
http://www.amazon.com/Grain-Brain-Surprising-Sugar-Your-Killers/dp/031623480X
>Grain Brain
http://www.amazon.com/Grain-Brain-Surprising-Sugar--Your-Killers/dp/031623480X/ref=sr_1_1?ie=UTF8&amp;qid=1396899463&amp;sr=8-1&amp;keywords=grain+brain
> Good Calories, Bad Calories
http://www.amazon.com/Good-Calories-Bad-Controversial-Science/dp/1400033462/ref=sr_1_1?s=books&amp;ie=UTF8&amp;qid=1396899524&amp;sr=1-1&amp;keywords=good+calories+bad+calories
> Sweden
http://healthimpactnews.com/2013/sweden-becomes-first-western-nation-to-reject-low-fat-diet-dogma-in-favor-of-low-carb-high-fat-nutrition/
Note: Pretty much type "Sweden" + "Low Carb" and you'll find tons of google results.
There isn't any reason I know of that would make IF not appropriate for females. Your body might also be super efficient and make really good use of the calories you give it. I'm not a huge fan of calorie restriction and it's hard when you are exercising as much as you are, but maybe try restricting calories to the low end of your range for at least one week. See if you can do it for 7 days and if there is any change (maybe start after your marathon). If that still isn't working, I would venture to guess that there is something else going on with your physiology. Have you tried a gluten free diet? Some people have extreme gluten sensitivity that can affect fat retention, especially visceral fat. A keto diet is 90% of the way to gluten free so switching over shouldn't take too much effort. Check out the book grain brain or wheat belly for more information and the science behind gluten.
Edit: Links
http://robbwolf.com/2011/01/12/hey-robb-this-person-said-gluten-free-diets-are-bogus/
And according to Grain Brain gluten sensitivity is not only about celiacs. In fact, the problem may be much more prevalent
I'm reading Grain Brain
and
Alexander Hamilton
Actually, if you are reading Good Calories, Bad Calories, you can skip Metabolic Typing Diet. MTD is just another system to help you determine how your body processes fats and carbohydrates, which imho is the big variable when it comes to diet. But GCBC covers that along with updated information.
IIRC, GCBC also recommends starting with a super low-carbohydrate diet for a few weeks and then introducing carbs until you start to feel funky again, then pulling back til you feel better. This is pretty common practice for a lot of dieticians now. Incidentally, Taubes wrote a follow-up called Why We Get Fat and What To Do About It.
which is a bit of a rehash of GCBC but focuses more on putting the knowledge into practice. IMHO both are worth reading.
I'm also a huge fan of David Perlmutter's Grain Brain, which talks about the link between carbs and the brain and brain disease and imho is really worth a read. It has a couple of follow up books too (Brain Maker about the vital role that gut flora plays and Grain Brain Cookbook).
Since embarking on my nutritional journey, I discovered I have a gluten allergy (explains all those times I fell asleep at the wheel after eating a sandwich). I cut out grains for the most part and eat primarily protein and veg, very little sugar, definitely no refined sugar.
My mood is better and more consistent, brain fog is gone, weight is easier to maintain, and I have more lasting energy.
It's unfortunate that institutions like the FDA and AHA (who are backed by industrial farming corps) hammered the American public with the lie of the one-size-fits-all Food Pyramid and low-fat, "heart-healthy" diets & that the word "diet" carries a connotation of weight-loss instead of health.
Our generation is paying for it with our health.
That's more like it.
For anyone else who is interested this is the book DP is referring to: http://www.amazon.com/Grain-Brain-Surprising-Sugar-Your-Killers/dp/031623480X.
Even though I agree with your overall advice, it still rubs me the wrong way when arguments are phrased in the way you did just now.
"These are the most pervasive of diseases in the modern age. So it seems reasonable to advise people to stay away for a day. Whats the worst that can happen?"
Reason is subjective, and one shouldn't assume that theirs is shared by others, even if they are members of the same community.
Now, why am I coming at you like this? Because when it comes to health related issues and advice, it needs to be solid with very little room for misinterpretation.
So if you could humour me, give us a quick 'idiots guide' run down of your argument. I have been considering this to a certain extend (fasting) but strongly believe that our problems are from over-consumption, not from simply ingesting sugar & grains, otherwise why eat at all? (not eating for your whole life is a reality, i know, but not very realistic for most of us westerners :-p).
So yea, I am the idiot who needs the simple explanation.
Read the book Grain Brain
Chestia e ca dureaza foarte mult timp pana cand efectele sunt vizibile, daca n-ai boala celiaca de ex. poti sa mananci paine fara simptome, dar glutenul provoaca probleme la toata lumea. Exista multe studii stiintifice noi care explica mecanismele astea, dar va dura mult pana cand se vor traduce in recomandari dietetice. Problema e complexa, poti sa incepi aici, sau aici, probabil gasesti cartea si pe torente daca nu vrei sa dai banu. :)
Glutenul nu e singura problema, eu cred ca excesul de carbohidrati in dieta si insuficienta micronutrientilor e o problema la fel de mare. Ce procent de carbohidrati poti sa tolerezi fara probleme depinde de mostenirea genetica, varsta si alti factori, Romania e campioana Europeana la diabet deci probabil nu stam grozav la capitolul asta. 13.5% din populatie are diabet si probabil inca 25-30% au "sindrom metabolic" sau pre-diabet. (in SUA si in Orientul Mijlociu e mai rau!) Din pacate diagnosticul de diabet se pune foarte tarziu, cand glicemia ridicata in sange persista pana dimineata inainte de prima masa, asta se intampla dupa 10-15 ani de pre-diabet in care iti stresezi organismul cu cantitati mult mai mari de zaharuri decat poti sa procesezi.
Read Grain Brain. It's written by a neurologist and is fascinating.
dim the lights and read a book. Melatonin helps you sleep, and that is triggered by the dark. I believe there are supplements for this as well, just remember that the more you supplement, the less your body will produce.
Lights Out
There is some incredibly valuable information in this book. http://www.amazon.com/Lights-Out-Sleep-Sugar-Survival/dp/0671038680/ref=sr_1_2?ie=UTF8&amp;qid=1421056643&amp;sr=8-2&amp;keywords=Lights+Out+book
I don't know much about sleep but I've heard this is a very good book...
http://www.amazon.com/Lights-Out-Sleep-Sugar-Survival/dp/0671038680
I would expect that muscle repair is almost constant between workouts. Whether there's any benefits at night is a good question. Maybe it's answered in that book. I should read it.
Maybe read http://www.amazon.com/Thrive-Nutrition-Optimal-Performance-Sports/dp/0738212547/ref=ntt_at_ep_dpt_2 . Though some of the products he reccomends are quite expensive.
Well done! I was in the same situation. I kind of hit a plateau after being vegetarian for 4 years. Last summer I became vegan and this summer I switched to a mostly raw vegan diet after reading Thrive by a triathlete named Brendan Brazier. I highly recommend his books they completely changed my relationship with food. The weight just fell off combined with running and strength training. Also check out his meal replacement shake called Vega. It has all of the essential nutrients an active vegan needs to maintain optimum health. I have it in my fruit smoothie every morning. Since It is a bit pricey I have half a serving and add a full serving of less expensive raw hemp protein.
http://www.amazon.com/Thrive-Nutrition-Optimal-Performance-Sports/dp/0738212547/ref=sr_1_1?ie=UTF8&amp;qid=1312161571&amp;sr=8-1
:)
Have you read any of the Thrive Books?
http://www.amazon.com/Thrive-Nutrition-Optimal-Performance-Sports/dp/0738212547/ref=sr_1_2?s=books&amp;ie=UTF8&amp;qid=1409777153&amp;sr=1-2&amp;keywords=thrive
Or
http://www.amazon.com/Thrive-Energy-Cookbook-Plant-Based-Recipes/dp/0738217409/ref=sr_1_4?s=books&amp;ie=UTF8&amp;qid=1409777153&amp;sr=1-4&amp;keywords=thrive
Super helpful for vegan athletes!
In addition to incster's suggestion, Thrive is really good and has a lot of sample recipes.
Thrive is a vegan nutrition guide written for athletes. Even though you might not be a vegan (I'm not either) It has some great recipes and ideas for gluten/dairy free diets.
You should check out this book if you have some time and a spare $10.
Ignore the vegan part if you like, but the rest is amazing info, and it sounds like you're headed in the direction the book suggests.
The reason you are not hungry and feel better is you are eating foods that provide a net energy gain because they take very little energy to digest. The book has a ton of info on other grains, pseudo-grains, legumes and such that I think you might enjoy adding to your meal plans.
msg me if you want to know more, I've been on the diet for a while now and it's amazing. Esp the morning smoothies.
I would recommend Checking this book out: http://www.amazon.com/Thrive-Nutrition-Optimal-Performance-Sports/dp/0738212547/ref=sr_1_2?ie=UTF8&amp;qid=1415241288&amp;sr=8-2&amp;keywords=Thrive
Although it is vegan, it focuses only on athletic performance and is a great resource.
I also think Vegan For Life, a nutrition guide by an RD is indispensible.
Hi, I'm a vegetarian runner too and just started reading this book, http://www.amazon.com/Thrive-Nutrition-Optimal-Performance-Sports/dp/0738212547.
Hope this helps on the diet end!
Hey! I know you didn't message back but I was just looking at cookbooks to buy for this next year (this is my next 'get my shit together' year and hopefully it works this time!) and I saw one for vegan athletes by a professional Ironman triathlete and it made me think of you so I thought I'd send you a link:
I just wanted to let you know there are vegan options for you that fit with your lifestyle, whatever it is, and it would mean a lot for me if you could help me find the perfect resource for you so you can try to make a change. Thanks for reading :)
I've read and learned a bunch from Nutrient Timing and also a book titled Thrive (which is a vegan perspective on fitness nutrition).
Sine no one else has mentioned him: brendan brazier is a vegan endurance athlete with several books on nutrition and fitness. thrive is a good place to start for nutrition.
Sorry about your hubby's dx. I agree with pp...don't throw out food in fridge. I use a food scale with a built in database of food. I weigh out most of the food my t1 kid eats. You can pick up a good scale online or at your a retail store ie target/bed bath beyond. I also will write on packaging what the carb factor is so if my kid wants more or less of a serving size I weigh out times the # of grams (weight) by the carb factor and find out the total carb count. Here is a link on carb factors I have a ton of books on t1...but my favs are Type 1 Diabetes: A Guide for Children, Adolescents, Young Adults--and Their Caregiver and Think Like a Pancreas: A Practical Guide to Managing Diabetes with Insulin
One more thing....YES being a grump when bs #s are coming back into range is common. Learning what the other symptoms are is important too.
If your insurance will cover...using a CGM has helped me see BS trends.
knowledge and being prepared is power when it comes to managing t1.
Life will get easier and routine will eventually become second nature. Also I would push your doctor to prescribe a continuous glucose monitor asap as they make managing T1 diabetes so much easier as it gives you your blood sugar and a graph of the trend every 5 minutes.
A couple books that are good resources:
https://www.amazon.com/Think-Like-Pancreas-Practical-Insulin-Completely/dp/0738215147
https://www.amazon.com/Dr-Bernsteins-Diabetes-Solution-Achieving/dp/0316182699/ref=pd_lpo_sbs_14_t_1?_encoding=UTF8&amp;psc=1&amp;refRID=G1ZBQ2CDMBY71R49W5CN
Here's the book: Think Like a Pancreas: A Practical Guide to Managing Diabetes with Insulin--Completely Revised and Updated https://www.amazon.com/dp/0738215147/ref=cm_sw_r_other_awd_32I6wb343CAPD
I absolutely love my Dexcom. However I have insurance that pays for all durable medical equipment and I definitely wouldn't be able to afford the sensors otherwise. I do get 10-12 days out of one sensor though so it still may be worth you getting a price estimate from them!
I do have a child! Pregnancy with diabetes is far from trivial, but it is doable. You'd be amazed at the amount of motivation that appears out of nowhere once another life is involved! This is a good intro and reference to pregnancy with diabetes: Balancing Pregnancy with Pre-existing Diabetes: Healthy Mom, Healthy Baby https://www.amazon.com/dp/1932603328/ref=cm_sw_r_other_awd_d7I6wb4NHH7NZ . I also was hugely inspired by Kerry Sparling's blog, SixUntilMe. Look it up, she's amazing (and very real)!
The challenge you'll have is figuring out correct basal patterns for different types of days (work, sick, etc). I highly recommend you get this book: https://www.amazon.com/Think-Like-Pancreas-Practical-Insulin-Completely/dp/0738215147. This new edition has a chapter on basal patterns and how to adjust them.
As others have stated, when I started pumping, it took care of this. I could alter the rate of my background insulin to compensate for my morning numbers. But if a pump isn't possible right now or if you have a reason for not wanting to pump, I would suggest you do a basal test to make sure you're taking enough of your basal insulin (lantus or levemir probably) to keep you level minus the variables. Gary Scheiner's book THINK LIKE A PANCREAS does a good job of talk about this too...http://www.amazon.com/Think-Like-Pancreas-Practical-Insulin-Completely/dp/0738215147
Others have some put some great real world info here. I'd only add that these 2 books were quite helpful.
Think Like a Pancreas
https://www.amazon.com/Think-Like-Pancreas-Practical-Insulin-Completely/dp/0738215147/
Diabetic Athletes Handbook
https://www.amazon.com/Diabetic-Athletes-Handbook-Sheri-Colberg/dp/0736074937
I have no info for you about rashes, but hopefully someone else will. Ketones are flushed out in urine, so have her drink lots of fluids. If any thing is raising blood sugar and not helping stop using it. High BG slows healing. Read Dr.Bernstiens book and [Think Like a Pancreas] (https://www.amazon.com/gp/aw/ol/0738215147/ref=mw_dp_olp?ie=UTF8&amp;condition=all)
> It's pretty certain that modern diets result in more malocclusion than ancient diets did
Bingo. Weston price has a great book that'll open your eyes.
https://www.amazon.ca/Nutrition-Physical-Degeneration-Weston-Price/dp/0916764206
First, let me say, I cannot really provide a solution for you, but I can share what has worked for me. I have not been as overweight as you but I have at times in my life been significantly overweight (not in mass but in % body fat) and as I am becoming older, I had found it increasingly difficult to control. My point is, you need to try things to see what works for you. Keep a daily journal of how you feel (energy, attention, brain function, etc) so you can do some experiments on yourself.
What has worked for me is adopting (what appears to be the latest fad) the paleo/evolutionary fitness model for diet and exercise. I eat little or no processed foods (e.g. read Pollan, and other rules of thumb...if it doesn't spoil, don't eat it, never shop in the inside area of the supermarket, if it comes out of a box, don't eat it, etc.). I don't drink soda, juice, or anything with sugars (just unsweetened coffee or tea, water). I eat a lot of meat, eggs, fish (no worries on fat content...my favorite lunch is a sandwich from the local deli called the Three Little Pigs, without the bread, it is smoked ham, pork bbq, and bacon). I eat some dairy, primarily full fat and fermented, like Fage Total plain yogurt (with a little fresh fruit and shredded raw coconut). I eat all my favorite vegetables slathered in full fat butter (from the farm if I can get it). This may sound like a low-carb, Atkins type diet, but it isn't. That isn't to say going low carb won't help you lose fat quickly. Nevertheless, it isn't the main point. The main point is to eat as our ancestors did some 10,000 or more years ago, as evolution has not caught up with our recent use of grains in our diet and certainly not processed foods. Another thing I do is intermittently fast. At first somewhat forced, but now just because I am not hungry. I can typically eat dinner (say around 5pm) and not eat again until around lunch the next day.
As far as exercise, I avoid long aerobic activities unless in pursuit of yard work, handling the kids, or sport (like tennis). No treadmills, distance running, or biking. I do walk or ride a bike for transportation, but I am not getting winded. I do lift weights, usually once a week, using only large muscle groups and free weights, and very intensely. It takes about 20 minutes, but given its intensity it is brutal...but over quickly. I introduce a bit of randomness into the exercise frequency and variety of exercises (e.g. maybe twice in one week, maybe I will do a bunch of pull-ups one night or push ups). Sprints are intermingled with this, sometimes just as part of playing with the dog. Again, the point is to expose the body to stresses in an irregular but intense pattern, as perhaps were encountered by our ancestors.
The result is that I am probably a month away (after approximately 9 months total) from having washboard abs, I have great energy levels, stamina and focus. I no longer wake up with aching joints. I don't get low energy levels after eating (unless I really stuff myself). Keep in mind, I am in my 40s. I was 210 and very soft and pear shaped when I started, now I am 185 and back to a youthful V shape.
The only negatives I can speak to is a diminished ability to find quick and convenient food sources and missing bread, pasta and a pizza once and a while. I really don't miss sweets, but I don't think I was that hooked on them in the first place.
Finally, let me give the sources that drove me in this direction. Take a look and see if you are interested in trying it. As I said, I can't say that it will work for you, but it has worked for me.
Websites:
Art Devany http://www.arthurdevany.com/ Evolutionary Fitness
Keith Norris http://theorytopractice.wordpress.com/
Mark Sisson http://www.marksdailyapple.com/
Richard Nikoley http://freetheanimal.com/
Seth Roberts http://blog.sethroberts.net/ (more about self-experimentation and the value of fermented foods)
Weston A. Price Foundation http://www.westonaprice.org/
Books:
Gary Taubes, Good Calories, Bad Calories
Little, McGuff Body by Science
Weston A. Price, Nutrition and Physical Degeneration
Mark Sisson The Primal Blueprint
The one person not mentioned here is Doctor Weston Price, who found the National Dentist Association, going around the world studying how native diets maintained good dental health vs. first-generation city-folk of those same natives whose oral health went to total shit (see: https://www.amazon.com/Nutrition-Physical-Degeneration-Weston-Price/dp/0916764206).
Another good book introducing the good Doctor is Cure Tooth Decay by Ramiel Nagel (https://www.amazon.com/Cure-Tooth-Decay-Cavities-Nutrition/dp/1434810607/ref=sr_1_1?s=books&amp;ie=UTF8&amp;qid=1495742737&amp;sr=1-1&amp;keywords=cure+tooth+decay)
My sister has cytochrome P450 deficiency and my dad has diverticulitis. It's no wonder i also have nutritional issues.
Our modern food supply is compromised in a variety of ways and that does not help people like us. Irradiation, pasteurization, and antibiotics in foods disturb or just destroy natural bacteria, enzymes, and other things that help us digest food.
Your best bet is to follow the paleo line of thinking and eat whole, unprocessed foods as much as you can. I myself spent many years unlearning the junk food mentality and it was hard, but very much worth it.
The paleo people and the naturopath people have some good advice. They can be hit or miss, but there are a few of them who respect actual science. Here are a few people to look into:
Dr. Rhonda Patrick ( my favorite, and she is a real aspie science geek )
Robb Wolf ( one of the most science minded paleo guys out there )
Eric Berg ( very hit/miss, and gives out faulty advice regularly but has some good leads for starting your own research)
And if you want some information on what vitamins deficiencies can cause, check this stuff out. It will blow your mind:
https://www.youtube.com/watch?v=OvQ5F6GCfgI
https://www.amazon.com/Nutrition-Physical-Degeneration-Weston-Price/dp/0916764206/ref=sr_1_1/145-3313227-7006032?ie=UTF8&amp;qid=1494665888&amp;sr=8-1&amp;keywords=weston+price
There's lots of proof.
Also a great book.
But if you really want to learn about food, you have to go to the source in my opinion.
I don't really want to get into a reddit discussion today but I would argue that happiness, peace, and justice are almost entirely cultural achievements (animals don't choose to be happy or sad, it's a reflection of their environment/situation), and technology has the power to affect those three principles in a very profound way. Our culture also largely dictates our direction and use of technology. So I do agree that "being just" and "being technologically advanced" are divorced, but they still can affect one another greatly, which is why I think that pre-civilized cultures can be "truly progressed" without advanced technology. What I mean is that technology can be a real boon and a great weapon against our progress towards betterment. I mean just one immediate example would be that we may destroy ourselves in a matter of decades if we keep up global warming -- that's a direct result of our advanced culture and could literally destroy us. Is that advanced, true progresson?
A definition of culture:
> "that complex whole which includes knowledge, belief, art, morals, law, custom and any other capabilities and habits acquired by man as a member of society."
covers a great deal of peace and justice because we literally cannot exist without a culture because we cannot divorce ourselves from our neighbors in a meaningful way.
You mentioned peaceful and advanced... again, you haven't described what "advanced" means. Do you just mean technologically advanced when you say that?
I'd also recommend checking out some books and documentaries on (isolated) indigenous people if only because it often describes just how incredibly healthy and happy they frequently are. Not all of them, of course, but there are many good examples. Plus it's just interesting to see totally different cultures from our own. One I've read recently that had a very strong impact on my worldview was Nutrition and Physical Degeneration -- I've never had any interest in dental health but still found the book just amazing (my mom is a nutritionist and had it laying around).
I'd doubt the total veracity of this video, but it was also incredibly interesting. Plus boobs.
And some favorite movies/documentaries that illustrate my point: Koyaanisqatsi (which is part 1 of a trilogy), Baraka, and Samsara.
I've read various "tales" of hunter gatherer using astral projection to watch over their bodies as they sleep, so that they don't get eaten.
Can you prove it? No. Does it make sense that people who lived in constant communion with the earth, whose intuitive abilities were often far beyond our own, who perceived no separation between the worlds of spirit and matter, between self and other might have no need of a formal type of meditation or "union".
Most hunter gatherers societies had loads of free time, smoked hallucinogens or ate mushrooms, had highly cultivated sense of intuition, and talked directly to their various gods in and out of altered states, knew dreams as part of a single continuity and not some "brain fart" or something to be ignored as many of us do in modern civilized society.
There were also highly barbaric groups that did horrible horrible things to each other, some of them while high on mushrooms, as sacrifices to their gods.
It is fair to say that formal meditation comes with the farmer/settler lifestyle.
In my biased view, the consciousness of hunter gatherers ( and I may be way off on this) but the pre-industrial tribal cultures before they encountered agriculture, technology and what have you, lived somewhat closer to how animals live (and this is NOT meant as an insult) in that they would more directly perceive their environment, and be able to pick up on many things that we would rely on technology for, or intellect and reasoning to "work out". Where as tribal cultures often were able to see stars much further away than we can, they had better eyesight, often could find water and food sources by first seeing in their dreams or out of body states, and then travelling there (a far more efficient method that guessing) as well as being able to directly feel various electro-magnetic currents that run from the earth and into our bodies through our feet, such as modern water diviners are able to sense.
I don't idolize hunter/gatherer society, there are many aspects to it that I find horrific and repellent, cannabalism being one of them. However, in all physical respects, primitive tribes are our physical superiors in nearly every way, for anyone who reads "Nutrition and Physical Degeneration" by Weston Price with its numerous records of pre-industrial h/g societies and photographs of skulls and skeletons which show better bone formation, wider jaws, lack of tooth decay and vastly stronger bones from diets higher in bio-available calcium (not synthetic) this is self-evident
http://www.amazon.com/Nutrition-Physical-Degeneration-Weston-Price/dp/0916764206
Please don't accept anything I have to say, but look into it for yourself.
You're obviously unaware of and didn't notice the article's reference to the work of the dentist Weston Price, DDS. If you've an inquiring mind, have a read of his book Nutrition and Physical Degeneration and you might gain a few new facts (includes photographs taken in the field and his conclusions from first-hand research) to ponder over.
The other book that was mentioned, Nutrition and Disease by Professor Sir Edward Mellanby GBE KCB MD FRCP FRS, looks interesting as well.
Here's a bit from Chapter 11, on teeth:
>It is now possible to produce at will in animals teeth of all grades of structure—from perfect texture to the greatest degree of imperfection—by making small variations in the food ingested. Thus, if growing puppies are given a limited amount of separated milk together with cereals, lean meat, orange juice, and yeast (i.e., a diet containing sufficient energy value and also sufficient proteins, carbohydrates, vitamins B and C, and salts), defectively formed teeth will result. If some rich source of vitamin D be added, such as cod-liver oil or egg-yolk, the structure of the teeth will be greatly improved, while the addition of oils such as olive or arachis oil leaves the teeth as badly formed as when the basal diet only is given (Fig. 11). Not only are the defects in the dentine and enamel obvious on microscopic examination, but external examination reveals the surface enamel also to be badly formed (Fig. 12).
>
> -
>
>Since the days of John Hunter (1728-1793) it has been known that when the enamel and dentine are injured by attrition or caries, teeth do not remain passive but respond to the injury by producing a reaction of the odontoblasts in the dental pulp in an area generally corresponding to the damaged tissue and resulting in a laying down of what is known as secondary dentine. In 1922 M. Mellanby proceeded to investigate this phenomenon under varying nutritional conditions and found that she could control the secondary dentine laid down in the teeth of animals as a reaction to attrition both in quality and quantity, independently of the original structure of the tooth (Fig. 19) 7,8,9. Thus, when a diet of high calcifying qualities, ie., one rich in vitamin D, calcium and phosphorus was given to the dogs during the period of attrition, the new secondary dentine laid down was abundant and well formed whether the original structure of the teeth was good or bad (Fig. 19 (a)). On the other hand, a diet rich in cereals and poor in vitamin D resulted in the production of secondary dentine either small in amount or poorly calcified, and this happened even if the primary dentine was well formed (Fig. 19 (b) and (c)).
>
>These results showed that teeth, apart from their primary structure, have a second line of defence against injury, one in fact which is dependent on its nutritional supply.
I think the article's "no nuts" advice is a bit sweeping; nuts are a valuable source of minerals, and can be made easier to digest by soaking them before drying (deactivates enzyme inhibitors).
When I first started tracking my heart rate, resting HR was around 75. (I'm mid 30s female, thin, but not really athletic. I just walk for exercise.)
Anyway, I started reading a book on diet called How Not to Die and it inspired me to eat better. I already didn't eat too badly, but I cut out meat and started eating way more veggies. My resting heart rate dropped down to 60 after a couple weeks of eating like this!! It blew my mind.
Another fun heart rate incident: my SO and I had to babysit a friend's kid for a month last year, and going back over my HR statistics, I noticed there was a sharp spike that whole month. I certainly didn't feel like I was more stressed, but my HR showed something else. I find it all very fascinating!
I'm 5 months pregnant now, so my heart rate is back up in the 70s, but a rise in HR is normal during pregnancy, so I'm not too worried about it. As far as I know, having a resting HR in the 60s is nothing to worry about.
For less messy amazon links you can extract the part after "/dp/" in
https://www.amazon.com/How-Not-Die-Discover-Scientifically/dp/1250066115/ref=sr_1_1?s=books&amp;ie=UTF8&amp;qid=1484214545&amp;sr=1-1&amp;keywords=how+not+to+die
and make it:
https://amzn.com/1250066115
BEEP BOP
Plz send any recommendations via PM
Oh, did you check the link in my comment? Well, here's two videos on his website: click here, and here's another one on kidney stones.
Sadly, the truth is disease rates has skyrocketed over the last few decades, and conventional treatment only makes us sicker. There are thousands of studies to support a plant-based diet to help prevent and reverse most diseases in the world.
I caution to have a lot of trust in our current system (here's a video discussing conventional thinking, so you might understand how our wrong view has created many problems. I advise to research more on diet instead of having too much faith in our current healthcare system. This may greatly benefit you.
There are many misinformed conceptions to clear up, and it's better to read authoritative sources of nutrition if you're interested in reading further.
There's some ugly truths, but trust me, it will do a world of good = )
Again, highly recommend the book
Lifting will give you some test boost, but will not make a miracle. Your test is pretty low for your age, maybe you should consider TRT. If you go the TRT route, get the BEST doctor you can get, if you screw with your hormones, depending on what you do, theres no going back. And research a lot before doing it. Read books, good articles. Clomid is a nice help for now.
Some things other than TRT to check:
https://www.amazon.com.br/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/1628600012
http://www.artofmanliness.com/2013/01/18/how-to-increase-testosterone-naturally/
https://www.t-nation.com/pharma/complete-guide-to-t-replacement?utm_source=facebook&amp;utm_medium=social&amp;utm_campaign=article4341
healthy as it promotes autophagy. this seems to be accepted as the de facto guide to fasting these days: https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/1628600012 i try to do one 24-hr fast weekly.
I found this book super helpful. It led me to his website which also has a ton of the science references on extended fasting.
https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/1628600012
I started 5 months ago with intermittent fasting. I remember how hard the 1st day was just making it to lunch. Then I started doing 20/4 and then I added fasting all day on Monday. I could not get past the 24 hour mark without a snack at first. Jump now to May and I can do 48 hours easy. It is like so hard at first but the more you practice the easier it gets. So I will just keep practicing and upping my goals as needed. I think If I ever get to 5 days I would be satisfied and not push past this. No reason for me to ever past 5 days. After a two day fast I always have much more energy and I feel young and so much better than my 52 years.
I plan on ordering this book http://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/1628600012
You should just purchase and read this book: https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/1628600012/ref=mp_s_a_1_2?keywords=fasting+code&amp;qid=1568250629&amp;sr=8-2
Dr. Jason Fung on YouTube! He also has written a several books.
I think this contains just about everything you need to know in regards to fasting.
&#x200B;
https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/1628600012
This one?
the bare minimum entry into intermittent fasting just requires that you not eat before 11am or after 7pm. If you do that, you're technically doing "intermittent fasting" to get more aggressive, just shorten that 8 hour window to an 6 hour window. The idea, is that the longer you fast the more benefit you can potentially gain from it.
I'd recommend you check out this book: https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/1628600012/ref=sr_1_3?ie=UTF8&amp;qid=1538061608&amp;sr=8-3&amp;keywords=guide+to+fasting
or the great resources at /r/intermittentfasting
This is also an excellent resource. https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/1628600012/ref=sr_1_1?ie=UTF8&amp;qid=1492911154&amp;sr=8-1&amp;keywords=complete+guide+to+fasting
Yep, love it! Intermittent fasting has changed my life for the better in a number of ways and I've lost 30kgs using it. Not for everyone, but there's many forms of intermittent fasting you can use based on your goals, existing condition, and current lifestyle.
Our introduction to the topic was the 5:2 diet Michael Mosely wrote about in "The Fast Diet" (https://www.amazon.com/FastDiet-Weight-Healthy-Intermittent-Fasting/dp/1476734941). But the thing that made it all click for me was "The Obestiy Code" by Jason Fung (https://www.amazon.com/Obesity-Code-Unlocking-Secrets-Weight/dp/1771641258) as that went into more detail about obesity, insulin resistance, and how fasting can be used as a tool.
Following on from that Jason Fung has a great podcast with Jimmy Moore called Fasting Talk (http://www.fastingtalk.com/), and together they wrote a book called "The Complete Guide to Fasting" (https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/1628600012/ref=pd_lpo_sbs_14_t_0?_encoding=UTF8&amp;psc=1&amp;refRID=T8ZVNTT4TWP9E76C1RJW) which I've not got around to reading yet. It came out after I started fasting but I hope to get my hands on it soon.
As a ketogenic diet and intermittent fasting go hand in hand another one of Jimmy Moore's podcasts I've found helpful is Keto Talk (http://ketotalk.com/)
Can't stop raving about IF, hope some of those links help :)
I've recently come across this from Jason Fung's book, The Complete Guide to Fasting:
>The Dawn Phenomenon, in which you see higher blood sugar during fasting, does not mean you are doing anything wrong. It’s a normal occurrence. It just means that you have more work to do to clear out the stored sugar. And over time, fasting will do that.
You should have a look at this book:
https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/1628600012
It's written by a nephrologist from Toronto who has successfully guided many of his diabetic patients through IF and other types of fasting.
The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting https://www.amazon.com/dp/1628600012?ref=yo_pop_ma_swf
I would like to see her argue with this.
Yeah that's literally just it. You just forgo food entirely for a period of time, so yeah I'd just drink water normally. It's been a while since I read about it, or at I didn't particularly focus on the mechanism, but after 2-3 days your body stops producing a hormone that causes you to feel hungry, so it's always rough the first couple days and then I just play it by ear, I don't really focus on when to break the fast, I just know that at my weight I'm not particularly worried -needing- food for any time soon, my body has a lot of it in store.
From what I've read it's not necessary to take vitamins either unless fasting for many weeks at a time.
&#x200B;
I'm not a doctor tho, I just decided to do it
https://www.amazon.com/dp/1628600012/ref=cm_sw_r_sms_apa_i_-1MQDb6YGQCWP
maybe read this book? https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/1628600012
I just IF, eat between 1pm and 7pm ish.
I am guessing bone broth would be better for a fat fast? rather than butter coffee (which do have myself).
https://www.amazon.ca/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/1628600012/ref=sr_1_1?keywords=dr+fung+guide+to+fasting&amp;qid=1555103604&amp;s=gateway&amp;sr=8-1
This is an excellent resource that I would recommend to anyone who is considering fasting. Anything that can trigger an insulin response is a no-go during a fast. So even artificial sweeteners are not okay.
I apologize for being short, I cringed reading that today.
The complete guide to fasting. I found the book on /r/fasting. Just finished it myself. Not only did it contain all the knowledge I had learned from /r/fasting but much more
SECTION | CONTENT
:--|:--
Title | Intermittent Fasting for Weight Loss w/ Jason Fung, MD
Description | Dr. Jason Fung discusses how fasting changed your hormones, enhances fat loss and why it doesn't lead to muscle loss. ➢ Complete Guide to Fasting w/ Jimmy Moore http://amzn.to/2hamNHC ➢ The Obesity Code: http://amzn.to/2gZOsNg ➢Sponsored by XYMOGEN: http://bit.ly/2rdxil7 *Get the best Berberine HCl product avail: https://www.xymogen.com/formulas/products/422 ➢ Read the Interview Transcript: http://bit.ly/2h0bAeL -----------------------------------------Lets Connect------------------------...
Length | 1:09:23
****
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His new book is very good and an easier read, arranged better for newbie to fasting.
Here is the mobile version of your link
Sure! When you look at the ingredients, the first few should be fairly recognizable but as you go on, there may be words you're unfamiliar with. Just because your don't recognize a word doesn't mean it's necessarily bad- that not scientific at all. But if you see any of these 56 names for sugar now you'll be able to spot the hidden sugars. Other ways that sugars are often hidden in processed foods is by researching HOW some of the foods we are used to are made. Bacon, for example, is often cured in sugar. So it may seem like a sugar free option but usually, there's some hidden sugar in there. Same with deli meat. And hot dogs. There's a documentary called The Sugar Film (I think?) and they said that roughly 80% of grocery store items have added sugars. If you take the list I linked to and start looking through the stuff on the shelves, it's truly appalling at how many items have sugar by another name.
The World Health Organization says that healthy adults should get no more than 10% of their daily calories from sugar. That's less than 200 calories from sugar for most people. When you factor in all the hidden sugars in processed foods, that doesn't leave much at all for dessert. Linky The WHO also emphatically states that cutting that in half is even better.
The fittest people I know don't eat processed foods. It requires a good deal of planning ahead, food prep, etc. But it is possible to have a truly sugar free diet with careful shopping.
[It Starts With Food](It Starts With Food: Discover the Whole30 and Change Your Life in Unexpected Ways https://www.amazon.com/dp/1628600543/ref=cm_sw_r_cp_api_gHLPyb2QT23XV) is my go to for an introduction to basic nutrition. I can't recommend it enough.
On the nutritional side Master You Metabolism and It Starts With Food are both excellent books on the effects of various foods and chemicals on hormone regulation. Both are a little content dense though when it comes the science involved in metabolism and hormone regulation, neither is an easy read.
Also a fan of Becoming a Supple Leopard, though I expect this one is probably a little more widely known and nothing new to most.
I would also look into the work of Dr Jason Fung, he recently published a new book. The book's title is off-putting, but definitely worth a read, as is his blog.
A ketogenic diet and intermittent fasting or fasting, is extremely powerful!
I personally follow keto and "alternate day fasting".
Here's a review from Amazon.Com:
> Keep Your Insulin Down and Learn Why "Being Fat Makes You Fat"
>
> December 26, 2017
> Format: Kindle EditionVerified Purchase
>
> I've known about low-carb diets since I was a kid in the 70s and my parents went on the low-carb "Atkins Diet," but I've avoided them because I love carbs (who doesn't?), but earnest to lose 40 pounds at the age of 56, I started to investigate the role of insulin in weight gain and Dr. Jason Fung's The Obesity Code proved to do an excellent job of driving home several important points between the role of carbs, insulin, and weight loss.
> For one, Fung gives us a narrative to show that doctors were making the claim that too many carbs led to obesity as early as the 19th Century, but these claims were eclipsed by the non-scientific Eat Low Fat, Watch Your Calories Diet, which Fung shows does not work. No amount of willpower can fulfill the expectations of a low-fat, low-calorie diet because carbohydrates high on the Glycemic Index stimulate insulin and high insulin results in two horrible things: fat storage and constant hunger.
>
> Fung makes it very clear that lowering one's insulin mostly by eliminating all processed sugar and carbs and eating in their place whole foods one can control one's appetite, which goes off the tracks when one eats breads, waffles, pancakes, pasta, etc. This research is also supported by Dr. Robert Lustig, author of Fat Chance.
> The book does not offer extensive prescriptions for daily amount of carbs or detailed menu plans, so I read some other books on achieving a state of ketosis for weight loss, and what I find is that the prescribed carbs per day tends to differ. For strict "orthodox" ketogenic, low-carb champions, such as Amy Ramos, author of The Complete Ketogenic Diet for Beginners, the amount is usually a mere 20-50 for the "first phase" followed by a maintenance level between 75-100 grams. However, some authors, such as Michael Matthews, author of Bigger, Leaner, and Stronger, say one can eat as many as 150 "good" carbs a day, or even more for some. By good carbs, I am referring to carbs from whole foods, not processed flour and sugar. Some authors, such as Amy Ramos, will say you can't eat quinoa, sweet potatoes, beans, or legumes of any kind, but other authors, such as Michael Matthews, are less dogmatic on this point.
>
> From reading The Obesity Code, I would suggest one experiment to find the right carb threshold and correct mix of ingredients since Dr. Fung, Dr. Lustig, and others seem to differ on this point.
>
> Additionally, I'd say one should experiment with the sweet potatoes, quinoa, beans, and legumes. If one isn't making weight loss goals with these ingredients, then take them off one by one.
>
> One point that Fung makes that is in contradiction with a lot of nutritional advice I've heard over the decades is that snacking is usually a bad thing because we are constantly stimulating our insulin. Fung observes that the low-carb craze of 2004 sank, not because low-carb diets don't work, but because the snack industry got involved and created all sorts of low-carb snacks, including chips, protein bars, and other snack foods, and this constant snacking kept people's insulin at a high level and brought in too many calories.
>
> Fung seriously examines the benefits of long durations between meals and encourages eating only 3 meals a day, and even fasting every now and then. However, he is not dogmatic. He points out that if one must snack, one must be careful to focus on whole foods and not processed "snack foods."
>
> By focusing on the role of insulin and showing that "being fat makes you fat" because a fat person is in a constant state of high insulin and high appetite state, Fung has made me very mindful of the carbs I put into my body. Highly recommended.
>
> Update:
>
> I've been following The Obesity Code, eliminating sugar, gluten, potatoes, and rice, for the last 6 months, and I have lost 50 pounds. My neuropathy burning pain in my left foot is 100% gone. I'm a believer in this book, and I will be adhering to it for life.
https://www.amazon.com/Obesity-Code-Unlocking-Secrets-Weight/dp/1771641258/
Dr. Jason Fung gives an alternative explanation for the causes of obesity and ways to treat it.
He is also the author of the book which covers the same ideas, The Obesity Code
Here is the rest of the lecture series:
[The Aetiology of Obesity Part 2 of 6: The New Science of Diabesity]
(https://www.youtube.com/watch?v=dimP7IdM2Og)
[The Aetiology of Obesity Part 3 of 6: Trial by Diet]
(https://www.youtube.com/watch?v=ZbnshVO4PRM)
[The Aetiology of Obesity Part 4 of 6: The Fast Solution]
(https://www.youtube.com/watch?v=pG89j432w-Y)
[The Aetiology of Obesity Part 5 of 6: Diet and Disease]
(https://www.youtube.com/watch?v=2yoOx_7MLn0)
[The Aetiology of Obesity Part 6 of 6: Dietary Villains - Fat Phobia]
(https://www.youtube.com/watch?v=QetsIU-3k7Y)
https://www.amazon.ca/Obesity-Code-Unlocking-Secrets-Weight/dp/1771641258
I am Canadian and can buy on amazon.com, so I would guess if you are American you can get it on amazon.ca?
I suggest reading The Case Against Sugar by Gary Taubes and also The Obesity Code by Jason Fung.
https://www.amazon.com/Obesity-Code-Unlocking-Secrets-Weight/dp/1771641258
https://intensivedietarymanagement.com/how-do-we-gain-weight-calories-part-1/
https://youtu.be/da1vvigy5tQ
https://youtu.be/mAwgdX5VxGc
Intermitent fasting:
https://www.reddit.com/r/intermittentfasting/
Dr Jason Fung
https://www.amazon.com/Obesity-Code-Unlocking-Secrets-Weight/dp/1771641258/ref=sr_1_4?keywords=jason+fung&amp;qid=1558628684&amp;s=gateway&amp;sr=8-4
https://www.amazon.com/Longevity-Solution-Rediscovering-Centuries-Old-Secrets/dp/1628603798/ref=sr_1_6?keywords=jason+fung&amp;qid=1558628684&amp;s=gateway&amp;sr=8-6
The Obesity Code
Why We Get Fat and What To Do About It
The Great Cholesterol Myth: Why Lowering Your Cholesterol Won't Prevent Heart Disease-and the Statin-Free Plan That Will
Required reading.
I am 39 with two young daughters (2 + 4 years old). I understand the struggle of raising kids and how that translates to less activity + less sleep = no energy... so you need to get energy from somewhere, and food is the answer which then translates into weight gain. That said, if you are Type 1 Diabetic, that adds a really huge variable to that already difficult situation.
IF can be a solution for Type 2 diabetics to reverse their condition and get off their dependence of metformin, insulin, etc. If you are Type 1 diabetic however - your scenario is quite different. Hopefully someone with some experience can chime in to assist you there. Whatever you do, you'd need to work with your Doctor to delicately balance your new eating/fasting protocol with your insulin and any other medications.
I found the following references from Dr. Jason Fung really great. His take on Type 2 diabetes and obesity I find quite fascinating and has answered a lot for me when choosing to incorporate intermittent fasting into my life. He has a couple books - I've read the Obesity Code, but he also has a very similar book with a bit more emphasis on Type 2 Diabetes called the Diabetes Code. With your use of insulin - the latter might have a bit more meat to it for your situation, although keep in mind it is focused on Type 2 diabetes.
I got this number from this book:
https://www.amazon.com/Obesity-Code-Unlocking-Secrets-Weight/dp/1771641258/ref=sr_1_1?keywords=obesity+code&amp;qid=1572876826&amp;sr=8-1
That sucks, but good for you for taking control!
Consider this book for some nutritional guidance:
The Obesity Code: Unlocking the Secrets of Weight Loss https://www.amazon.com/dp/1771641258/ref=cm_sw_r_cp_apa_X8IHzbN9VKM9P
Short story is greatly reduce sugar, grains, starches, eat more fat, stop snacking, and don't be afraid to skip a meal. More fat sounds counter intuitive, but there are tons of citations to scientific studies.
The book is worth the read. As others have said, you can't outrun a bad diet.
I'm retired, so cook everything from scratch, plus I swear by 100% pure stevia powder (avoid the blends with toxic ingredients). https://www.amazon.com/Obesity-Code-Unlocking-Secrets-Weight/dp/1771641258/ref=cm_cr_arp_d_product_top?ie=UTF8
-clbrto, parent
This subreddit and bot are not in any way affiliated with the moderators of /r/The_Donald. Direct questions about removal to them.
I’ve spent the last 5 years or so fighting that slippery slope from being naturally “skinny” to slowly gaining a few lbs every year. I’m also having a baby so I did a lot of looking into how to best pass on healthy habits to young children—French Kids Eat Everything (And Yours Can Too) by Pamela Drucker is amazing for this! It’s even very useful for changing adult eating habits too imo. I’ve learned to like foods like wasabi and blue cheese that I had previously hated and my mentality about meal structure and snacking has completely changed.
Also check out First Bite: How We Learn to Eat by Bee Wilson. I saw it recommended somewhere on this sub before and it’s amazing! First Bite summarizes a lot of what I’ve learned through trial and error. It’s unfortunate that most people don’t learn how to eat for health at a young age but it is completely reversible. My husband for example went from complete junk to quality proteins, fats, loads of fruit and veg with some whole grains and we eat processed foods, baked goods, or dine out only on occasion. His identical twin on the other hand eats much like a preschooler given free rein.
I also (when not pregnant) practise water fasting, to balance my weight once in a while, and for the health benefits like autophagy. (Check out Dr Jason Fung’s The Obesity Code )The biggest benefit however has been learning self control. I don’t snack in between meals and if I can’t find good food when traveling or etc I just wait until I can and eat more later on.
Anyway, the topic of learning or changing how we eat in a fundamental rather than forced way fascinates me. I’ve read other books but found these three to be very very helpful :)
I know the frustration with things like MFP, as I've begrudgingly used it off and on for 3 years. I'm a big fan of having simpler rules to follow for diet. I'm just coming off a 9 month liquid diet run by a bariatrician (optifast), and this week is the start of my transition to real food again. I haven't had anything but tea and chocolate shakes all year. I loved the simplicity of the liquid diet, because you just had to follow the rules. You don't get decision fatigue, because there's no decisions left to make. Unfortunately I've been getting sick, and I really don't think going this long on the diet is healthy for me, no matter what the doc says. It required monthly tests for kidney and liver function, because your body can overload from being so extreme like that. You'd think losing 190 lbs would make you feel great, but I'm as sick as I've ever been. I definitely understand the appeal of a juice fast, but I think it's really easy to make healthy eating seem unsustainable that way. Since I had so much extra time without that whole cooking and eating thing, I spent a long time thinking about what I wanted to do for whenever I got to eat again. My biggest goal is to be healthy, but I do hate anything that's too fussy.
I found an app that I'm a big fan of that guides you through dietary choices for a plant based diet. I'm a huge fan of a website by Dr Michael Greger. He runs a non profit to keep that website updated daily with news about nutrition science, and he's a big supporter of the health benefits of whole foods, plant based diets. He's got a free app now called Dr. Greger's Daily Dozen ( android or iphone ). Instead of measuring and weighing and tracking calories, you stick to a sheet of approved foods and just check off boxes as you go. Each line of food gives you examples of what counts and how to measure the serving size. The core of it is whole foods only, plant based, and no added oils or sugars. By eating less calorie dense foods, it's easier to self-regulate your consumption and any mistakes or over eating aren't so bad.
The important thing to note about the app is that it isn't built as a weight loss tool, but rather a general health guideline. It's trying to get diversity and basic nutrition, but it isn't supposed to be where you stop eating. If you eat just the daily dozen, you'll likely get between 1300 and 1600 calories, which is generally too light. The food on the list is already pretty restricted, so you can add more servings of those foods without a problem. He's said in videos before that if you're having a problem losing weight, just make sure you don't have extra portions of nuts and seeds, and instead of whole grain breads or pastas, try moving to actual whole grains like brown rice or barley. He's got a book where all this daily dozen explanation originally comes from, but it's all over youtube too. I know he's writing a cookbook now (won't be out for a year and a half), but he did mention a nice website that will try to cater to plant-based food restrictions. It's called Lighter, and might be a good source of ideas if you do try to get into plant based food. I think the number of recipes that fit his guidelines are a little light right now, but a free account can score enough recipes and ideas to get you started. Also, there's /r/PlantBasedDiet/ which follows very similar guidelines.
So if your husband doesn't want to go on a formal, portion-restricted diet, maybe this would be a step in the right direction? It's certainly full of healthy foods, and it's more lax about portion sizes. He might not have to feel "restricted", which is something that the juice fast avoids by saying "all you can drink". If his weight is problematic, then it should be easy enough to get him there even if it's a little slower than actual CICO. If it's general health you are concerned about, then even the heaviest day's overeating would be healthier than cheeseburgers. Plus unlike a juice fast where it's all in, you could just slowly move over a meal at a time towards that style of food, and try out a bunch of recipes before fully committing.
This is my take on it.
===
On the one hand, people shouldn't be made to feel ashamed of their bodies. It's thinking that society needs to incentivize good behavior through punishment that leads to this (this is not the only place this thinking shows up). There are obvious and well-researched problems with this approach.
===
On the other hand, being healthy is obviously better for the individual (and for the rest of society in terms of health care costs and the general productivity of the individual). There's no disputing that being overweight is bad for your health.
===
What can be disputed, however, is whether people can control their weight or if it is genetic destiny. I think people can absolutely control their weight, but that it is not as simple as the "energy input/output" model would suggest, and that touting this model does a great disservice to people who are working EXTREMELY hard to lose weight but are struggling to do so. The body is extremely complicated, and what you eat influences (among many other things) your metabolism and your hormones, which play important roles in whether or not you put on weight. Energy input/output is certainly a factor, and maybe the dominant factor, but some people have so many other imbalances that without making changes to address these other issues, it is impossible for them to restrict calories and exercise enough to produce changes in their body.
===
I think a whole-foods plant based diet is the way to go personally, and I'd look at Dr. Greger's How Not To Die. Another interesting book I have read on the subject but which does not advocate a plant based diet is Dr. Shanahan's Deep Nutrition: Why Your Genes Need Traditional Food.
===
Good luck in attaining improved health.
I've had prostatitits for 20 years, current age 36 (got it at 16).
For you, considering your age and that you're not interested in sex, I'd be inclined to give it my go ahead. On top of the inflammation, your prostate is going to also grow (it has already started to years ago, of course).
That said, before you get my endorsement:
-how long have you been suffering with this? Anything less than 3 years would be a no.
-have you explored all basic treatment options? That's includes: getting a culture done to test for bacteria (currently looking into microgendx testing for myself-- may be revolutionary in finding pathogens in prostate)
-have you done a long term stretching and relaxation program designed to combat pelvic pain syndrome, twice a day, for at least 6 weeks? You may have seen popular routines in this forum, including this routine:
https://youtu.be/J6tueuGlo1Q
-The new growing consensus of nutritionists is that a plant based, whole foods diet is the best diet for a variety of reasons, including reducing inflammation. Have you tried this for at least a month? Resource:
How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease https://www.amazon.com/dp/1250066115/ref=cm_sw_r_cp_apa_i_.OVADbFPSRGHN
-have you tried twice daily internal prostate massage? I do it twice daily, without which I wouldnt be able to function. Would simply have to pee top often, but its quite manageable with doing it.
-have you gotten an MRI done of your lower back including tailbone to check for nerve pathway issues
-have you seen an osteopath to check your spine and pelvic alignment for nerve blockage issues
-have you tried regular deep tissue massage in the pelvic area by a trained practitioner who's familiar with your condition
If you have tried all of the above, or have tried at least some of the above but refuse to try the rest, then I say go for it considering your age (it's just going to get worse when adding in the inevitable BPH) and lack of desire for sex.
If you do it and end up finding you still have pain, you'll know you didnt properly explore the above treatment options because that'll mean your prostate was fine, but you had surrounding nerve/tense muscle problems that caused your prostate to be inflamed.
Edit: I'll note that light incontinence will be the lucky end of the spectrum. You're not elderly but you're getting up there my friend, and with your age you may end up with medium to full on incontinence. I'd advise getting into very good shape with immaculate nutrition prior to the surgery to maximize your healing phase post surgery. It's all about how well it heals in the following months that will determine your quality of life afterwards.
Go plant based! And read the book How Not to Die - it's the most comprehensive book I've found on food as medicine and contains information on what to eat day to day to reverse and minimize risk of dying from the top fifteen killers in North America. If you're eating plant based, as long as you're eating a lot of whole plant foods (good carbs) you can eat a quite a lot of food without surpassing your daily caloric requirements, meaning you won't feel hungry or unsatisfied like you could with calorie restriction on a diet. Plant based isn't a diet - the science is pretty firm that diets don't work. Going plant based is changing the way you eat and look at food (as medicine and fuel), and can help to heal a lot of the damage to your heart, liver, other organs as well as is the best diet to lower your cholesterol, blood pressure and reduce your risk of dying from heart disease, diabetes, high blood pressure, liver disease, kidney disease etc. Pretty life changing, I'd highly highly recommend it.
There's a lot of suggestions for the app MyFitnessPal but I'd recommend cronometer, https://cronometer.com/ it's excellent for tracking your vitamin, mineral and protein intake and breaks down your macro nutrient data very clearly.
You gotta have cronometer.com.
If you really want a book, I think How Not To Die seems closest to what you're looking for. Disclaimer: I haven't read it, but I've heard good things.
I personally use Dr. Greger's Daily Dozen app plus cronometer. Dr. Greger wrote How Not To Die and his app comes with videos where he explains his research into different foods and some nutrients.
Specific to the gels, there is research that shows raisins have the same nutrient profile as most energy gels. This link has the research. There is a transcript of the video but you have to watch the video to see the graphs that show the two are identical. https://nutritionfacts.org/video/raisins-vs-jelly-beans-for-athletic-performance/ For me personally both work but I've read some things about the main ingredient in gels and why people have problems with them.
The Dr that compiled that research and put together the video wrote a hugely successful book entitled How Not To Die. https://www.amazon.com/How-Not-Die-Discover-Scientifically/dp/1250066115 Don't be put off by the dramatic title, his intention was simply to get people's attention.
Almost everything in the book is about reducing inflammation, which seems to be your problem. It has helped me with several issues. Having a science background myself, I appreciate the science that explains what's going on and why we should eat certain foods.
Good luck.
Not that I have to. Elimination of grains made sense back when I was researching paleo. I know a naturopathic doctor and she insists on gluten free diet virtually for everyone.
I will certainly read that literature.
Is this it?
This is a very good book on the topic:
https://www.amazon.com/How-Not-Die-Discover-Scientifically/dp/1250066115/
It's hard to apply everything but it really opens your eyes on the health benefits of healthy eating.
How Not To Die by Dr. Michael Gregor.
http://www.amazon.com/How-Not-Die-Discover-Scientifically/dp/1250066115/ref=sr_1_1?ie=UTF8&amp;qid=1457380548&amp;sr=8-1&amp;keywords=how+not+to+die
Internet is full of wrong information. I’d highly suggest reading this book for anyone who are serious about their health.
https://www.amazon.ca/How-Not-Die-Discover-Scientifically/dp/1250066115/ref=mp_s_a_1_2?ie=UTF8&amp;qid=1548988375&amp;sr=1-2&amp;pi=AC_SX236_SY340_QL65&amp;keywords=Michael+Greger+M.D.&amp;dpPl=1&amp;dpID=51OZMrqpfOL&amp;ref=plSrch
I am not affiliated whatsoever.
How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease https://www.amazon.com/dp/1250066115/ref=cm_sw_r_cp_api_i_vR-NDb5W4XCZZ
👍🏻
> Tillykke med at du på en hjemmeside for veganere har fundet dine argumenter. Men nu er det engang sådan, at hvis du vil argumenter på en saglig og ordentlig måde, så skal du kunne bevise dine påstande. Og det er ikke lykkes for dig endnu - du har blot liret en masse udokumenteret vrøvl af om kræft, puds, mælk er usundt etc. Det er dig, der vil sætte mælken i scene som kilde til alt ondt. Kan du i det mindste ikke gøre et forsøg på at være lidt mere præcis og dokumenteret i dine påstande?
Jeg er kommet med dokumentation som du angiveligt er overordnet enig i, du påpegede blot forskellige finesser som er irrelevante når vi snakker sundhed, for selvom dagligt indtag (>2 glas, som man allerede har indtaget hvis man blot drikker et enkelt glas mælk eller spiser det på morgenmaden og så også spiser ost i løbet af dagen) af komælk kun får risikoen for prostatakræft til at stige med 32%, så er det fandeme da 32% for meget når der ikke er noget livsnødvendigt i mælk man ikke allerede får eller kan få andre steder fra, og når op mod 100% af alle børn med kronisk forstoppelse kan kureres ved at droppe alle mælkeprodukter, burde man så ikke tænke "okay, der er så meget galt med det her mælk og der er faktisk ingen sundhedsmæssig årsager til at indtage det, så måske burde vi bare droppe det?."
Byrden må da være på dine skuldre nu til at påvise hvorfor vi skal drikke mælk. Kan du det, udover at påpege at man kan få calcium og proteiner og vitaminer fra mælk som man i forvejen ikke har brug for? Kan du påvise at man bliver sundere af at drikke mælk hvis man i forvejen spiser sundt? Eller at stort set alle mennesker er i proteinmangel og calciumunderskud hvis de ikke drikker mælk?
Og her er i øvrigt en rigtig god video på én time og tyve minutter, hvis du ikke er interesseret i at læse bogen How Not To Die. Jeg tror du ville ha' godt af det ene eller det andet.
> Ang dyrevelfærd så kommer du med det sædvanlige sentimentale veganer vrøvl: jeg foreslår at du en dag gør ligesom 250000 andre danskere gør hvert eneste år, nemlig tager ud og besøger de danske mælkeproducenter og ser, hvordan køerne i virkeligheden har det. Du vil nok se, at virkeligheden ikke svarer overens med de absurde skræmmendevideoer du har fundet på YouTube eller underlødige veganer-hjemmesider.
Jeg har været ude på danske gårde, og alle de ting jeg nævnte foregår på alle sammen. Hver og én, hvis den er en produktionsgård.
Er køerne i fangeskab? Tjek. Bliver de tvunget til at blive gravid årligt? Tjek. Får de taget deres mælk fra dem dagligt? Tjek. Bliver deres kalve taget fra dem? Tjek. Bliver størstedelen af mandlig malkekvæg solgt til kalvekødsindustri? Tjek. Bliver hun-kalve fjernet fra deres mor indenfor et par dage/uger og placeret i egne båse og så videre? Tjek. Får kalve mælkeerstatning i stedet for mælk indtil de er gamle nok til at slippe mælken helt? Tjek. Bliver hun-kalve opdrættet til at skulle tage over for deres mor når moren bliver dræbt i 4-6 års alderen, ca 20 år før den ville have været død hvis den havde levet et sundt liv? Tjek.
Hvad er det lige præcist du ikke mener foregår?
It's from this book, I have it digitally on Google Play. It's very good and goes into a lot of detail on a lot of diseases and the foods that correspond to a lower chance of the disease or make the disease have less of an effect (spoiler: it's plant food well over 99% of the time).
All profits from the book go to charity, so I can't recommend it enough.
If you can't afford it, let me know, I'll try to fetch you some parts you might want. Most of the information is just condensed from his website where he condenses a lot of journal papers about nutrition. There's also a talk he did that you can watch that has some of the more interesting parts of the book, as well as an app that reminds you to eat the foods that are most common in reducing the chance and effects of many diseases (Daily Dozen, iOS, Android)
https://www.amazon.com/How-Not-Die-Discover-Scientifically/dp/1250066115
a summary video: https://www.youtube.com/watch?v=rsfGpN7OKh4
Read this book or just google/YouTube search the author and tell me you still believe that statement.
https://www.amazon.com/gp/aw/d/1250066115/ref=mp_s_a_1_1?ie=UTF8&amp;qid=1497209356&amp;sr=8-1&amp;pi=AC_SX236_SY340_QL65&amp;keywords=how+not+to+die&amp;dpPl=1&amp;dpID=51pSVdCZdPL&amp;ref=plSrch
I'm so sorry! Being stiff is miserable! I have disc herniations in my back and neck, and that pain comes raging back with carbs. Scientific studies are great and all, but I'm also a big believer in just paying attention to how you feel! If you're up for it, a good book about how studies aren't the be all end all is the Big Fat Surprise by Nina Teicholz. Well, its actually about low carb, but you can see how unreliable most studies are due to the way they're conducted http://www.amazon.com/Big-Fat-Surprise-Butter-Healthy/dp/1451624425
The only hard part about restarting Keto when pregnant is doing it gradually....the cravings don't disappear as quickly if you don't do it cold turkey. But you can totally do it! Its worth it not to be so moody :) best of luck to you!
Relevant -- The Big Fat Surprise:
http://www.amazon.com/The-Big-Fat-Surprise-Healthy/dp/1451624425
>"Yeah, but we don't know what long term damage you are doing to your body."
I mean, the ketogenic diet has been around for over 100 years, to treat epilepsy. There are countless studies and trials proving its worth at least in that department, and pretty much no indications in the literature that it causes long-term health problems for people who are using it to manage epileptic fits.
You can go even further than that, back to 1863 when an undertaker named William Banting basically deduced the metabolic processes that lead to weight loss with a low-carb diet and wrote a book about it. It was popular enough to get four editions over the course of the 1860s. You can read the fourth edition here, among other places.
Meanwhile, we've watched diabetes skyrocket since the early 80s, which is exactly when the federal government created that mindless food pyramid. To this day, there is not a single clinical trial that establishes its scientific merit. We instituted it literally on the basis of a hypothesis that its creators presumed would be backed up with clinical trials.
>How do you all deal with negative/unsupportive family members?
I highly recommend your SO check out a book called The Big Fat Surprise. It lays out the historical evolution of nutritional science and how we got into our current mess. And along the way it exposes some shit that will keep you up at night. And you don't have to take the author's word for it -- the text has reams of citations from legitimate academic sources.
Much of the 'traditional' - e.g. 20th Century - wisdom on nutrition seems to be inaccurate.
Source: http://www.amazon.com/The-Big-Fat-Surprise-Healthy/dp/1451624425/ref=sr_1_1?ie=UTF8&amp;qid=1414531319&amp;sr=8-1&amp;keywords=big+fat+surprise
If you want a better understanding of nutrition and why the advice always seem to be changing, check out the book The Big Fat Surprise It's really easy to read and is full of references to back up the info and for further reading.
You need to arm yourself with knowledge or you will never be able to adequately defend the position that keto is healthy. You should read this: http://www.amazon.com/The-Art-Science-Carbohydrate-Living/dp/0983490708
Read this because they are bound to throw weak-ass epidemiological studies at you: http://www.amazon.com/The-Big-Fat-Surprise-Healthy/dp/1451624425
You can also watch some YouTube videos. Whatever type of media trips your trigger is fine.
In any case, if anyone is able to talk you out of this then that is an indication you don't know enough science to back your position and stand your ground. In other words, learn some stuff and stop being a newb.
I'm going to use this comment, since it's at the top, to show you how you're not trying to actually understand. Calories in < calories out = weight loss isn't how that works since 100 calories of broccoli is not equal to 100 calories of a donut.
Books such as The Calorie Myth and Why We Get Fat and The Big fat Surprise very clearly and scientifically explain why eating an excess of calories (aka calories in/calories out) isn't what makes you fat. Through out this thread all you can say is eat less and stop putting food in your mouth. But that's not even it. That's your interpretation of fat people. Your interpretation is skewed.
I've seen this conversation going on for some time, but haven't read all of it. This is the second time, though, that I've seen you push the long debunked idea that eating meat leads to heart disease. There's simply no truth to it. Heart disease results from elevated blood sugar and insulin binding to it. Here's a pretty accessible article on it: http://preventdisease.com/news/12/030112_World-Renown-Heart-Surgeon-Speaks-Out-On-What-Really-Causes-Heart-Disease.shtml
You are trying to perpetuate the same fraud that Ancel Keys pushed all those years ago that has been widely debunked. I recommend Good Calories, Bad Calories from Gary Taubes (or any of his YouTube lectures). I also recommend The Big Fat Surprise by Nina Teicholz.
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Read The Big Fat Surprise and learn.
It has a ton of documentation, and rips the cover off the lies we were told about fat. It speaks plainly of the lies in studies and the skewed reporting of studies (especially Ancel Keys, who only reported data on the countries that fit his predetermined "truth").
In essence, mostly at the insistence of Ancel Keys, the United States embarked on a human experiment. Fat use went down, carb (especially sugar) consumption rose. So did heart disease and other diseases.
Get this book and all your fears will be allayed. They will be replaced by a whole new set of fears. https://smile.amazon.com/Big-Fat-Surprise-Butter-Healthy/dp/1451624433
That’s not heartless, it’s actually quite common. If you’re interested in the reasons why learning about that sort of thing frequently doesn’t influence people to make a change I’d suggest reading Why We Love Dogs, Eat Pigs, and Wear Cows a book by Dr. Melanie Joy on the social phycology of meat consumption.
The long and short of it is that your experience is typical of most people when we learn about these things. We’re initially shocked and disgusted, sometimes we even vow to never eat meat again, or we have a difficult time doing so for a while. Then those feelings fade and we fall right back into our old habits. This is a result of a phenomenon called normalization. Meat consumption is so normalized in our culture that we don’t question it. It’s easy to justify because everyone is doing it.
I think that things like the environment or health are easier for people to relate to because they’re less normalized. The environment hasn’t been a concern for very long relative to human society, where animal consumption and use has been a part of our culture since the very beginning. Similarly, the idea of living in a health conscious way is a relatively new idea.
We all know that slaughter is a necessary part of the meat production process, but while many people agree that the suffering is unnecessary, far fewer actively believe that animals shouldn’t be slaughtered at all and that it’s wrong to do so. This is the “radical” part of ethical veganism. But when it’s viewed in the context of environmental or health concerns I think it’s a bit easier for people to understand. I think that avoiding animal products for ethical reasons feels more counter to our culture of meat consumption and animal use than avoiding them for health or environmental reasons.
Sorry I couldn't get back to you sooner, but as you may imagine, the information below took some time to compile. Due to its long length, I've divided the information into two posts.
These are by no means all the reasons that exist, but I think it's a pretty good primer. The long and short of it, for me, is that there is no really good reason to consume animal products, and plenty of compelling reasons not to. Feel free to ask questions, provide counterpoints, whatever.
ETHICS
"Veganism is a way of living that seeks to exclude, as far as possible and practicable, all forms of exploitation of, and cruelty to, animals for food, clothing and any other purpose."
Avoiding unnecessary harm is a value that many people share, and most would agree that if you can avoid causing or endorsing pain or suffering that it morally desirable to do so. At the same time, many people take the use of animals for food, clothing, entertainment and more for granted. However, these practices cause suffering on a large scale and are entirely unnecessary for most people most of the time.
The use of animal products causes suffering.
This suffering is largely avoidable and unnecessary.
Pleasure and convenience are not morally convincing reasons to make choices that endorse or inflict suffering on other beings
If you really want a good overview of the practices that go into producing animal products, give the documentary Earthlings a watch at your own risk.
I hope they will include
http://www.amazon.com/Eating-Animals-Jonathan-Safran-Foer/dp/0316069884/ref=zg_bs_14454_1
and
http://www.amazon.com/Animal-Liberation-Definitive-Classic-Movement/dp/0061711306/ref=zg_bs_14454_9
or
http://www.amazon.com/Love-Dogs-Pigs-Wear-Cows/dp/1573245054/ref=zg_bs_14454_14
or
http://www.amazon.com/Terrorists-Freedom-Fighters-Reflections-Liberation/dp/159056054X but i guess not.
This: http://www.chapters.indigo.ca/books/Nutrition-Now-Judith-E-Brown/9780495388821-item.html?cookieCheck=1
and this: http://www.amazon.com/New-Rules-Lifting-Women-Goddess/dp/1583332944
Watch This! :) I also have this and really like it. The balance balls come in sizes based on height. My SO has the blue ball and I have green/teal, and the purple ball is the smallest. What's great about it is, if you feel you need more of a challenge than the band is providing you can buy dumb bells as you increase in strength.
Also, if you've interested in strength training I really recommend this book. It has a plan and for those who do not have access to a gym, there are modified exercises. I've read it a few times, marked it up, and passed it along to a friend who is going to be doing it with me. If you haven't heard of it yet lurk around r/fitness. It's full of some awesome, supportive ladies!
By the way, you look great!
I hit the gym three days a week and do a full weight circuit. Bench, rows, pull-downs, squats, lunges, hamstring curls and all the assorted ab work/minor lifts I can pack in. I try to be in and out of the gym in less than an hour, lift as heavy as I can for 3 sets of 10 reps and then get out.
I can't stand doing cardio on machines but that doesn't matter too much since I bike commute everywhere.
You might like the The New Rules of Lifting for Women, the book is very helpful and the workouts are quick.
Lifiting is an intense workout if you lift heavy enough!!
search around, look at /r/xxfitness and you will find tons and tons of stories about how lifting heavy helped women reach their goals. I'm not one of them yet but I know once I get to about your weight I'm going to start eating at maintenance and (continue to) lift heavy to get what I want.
You don't need to run for miles and miles everyday to get a smaller waistline, especially if you hate running. Lifting doesn't just help your arms :)
Honestly consider getting this book http://www.amazon.com/New-Rules-Lifting-For-Women/dp/1583332944
It will explain a lot about how lifting can help you.
Hey Fuzzy. One of the biggest suggestions I have for you is figuring out specifically what is going on inside of you that seems to be causing these mood changes.
https://www.amazon.com/End-Overeating-Insatiable-American-Appetite/dp/1605294578
This book is pretty bomb.com, and chock full of the biology that comes into play when eating and dieting. Your mood is getting shitty and irritable because you're getting "intense food cravings for food you can't have," you say? You're going through withdrawal symptoms. Processed food, fried fatty foods, artificial sugars: these all effectively hijack your brain's neurochemistry and make it run wild.
Artificial sugars activate the same neural reward centers that cocaine activates. Eating these foods feels good, and makes us feel good, and does so because, not so very long ago, fats and sugars and salts were all scarce, and so our brain rewarded our bodies with feel good juju so as to motivate us to get more. Pack in the calories during times of feast and plenty so as to survive times of famine. But times have changed, and if you're looking for diet advice, now we're fresh out of famine.
As far as waiting till you're angry to go to the gym? Fuck that noise. Build it into your routine so as to mitigate feeling angry in the first place. Endorphins are a hell of a drug, and are natural pick me ups.
As far as cravings go? Eat more fruits. Salt your meats till you stop craving the shit you crave but can't eat. Lots and lots of water. Then more water, with a willpower chaser. As tough as this is, living a life full of self hate and pity is much, much tougher.
You're asking for help, and that's an awesome step. Know you're not alone, and you're doing your best to progress. Be kind to yourself; don't beat yourself up if you fall off the wagon, but be mindful of it, pick yourself up, and get yourself back on said wagon. Don't give up. Your life is worth the effort.
I don't know how much you like to read, but the book that helps me out quite a bit is The End of Overeating by David Kessler. Every time I fall off the wagon, I reread it. It becomes a lot easier to say "No, I'll pass on the Orange Chicken from Panda Express and get something that will actually fill me up".
I commend you for taking action at such a young age. I didn't start doing it until I was 23-24.
Tips:
You're at an age where lifting will start to become beneficial (as you go through puberty, testosterone pretty much spikes). Use that to your advantage. Strength workouts will help spike your metabolism, but I would not aim for any more than 3 days per week.
Ease into the diet. Going from 3-4k calories a day to 1900 will be a challenge. What I did initially was make small swaps (actual examples from what I did). E.g., instead of regular Coke, drink a diet. Instead of hitting McDonalds/fast food 7 days per week, drop it to 3 days. Instead of getting pizza twice a week, swap it to every other week. Instead of a snack cake/candy bar, eat a piece or two of fruit. Eat home made and healthy meals that still taste good-my go-to meal at this point is chicken breast (baked or made in a slow cooker), sweet potatoes (microwaved, baked, mashed, etc), and some form of veggie. As long as you're not pan frying everything in a ton of oil or butter, that type of meal is a significant improvement over the typical junk food and is actually filling.
I strongly dislike salads, even now. So, I took inspiration from Wendy's. Adding a handful of mixed berries or a chopped up apple as well as a serving of protein (chicken breast, typically) to a large serving of mixed greens made salads infinitely more appealing to me.
Consistency trumps all, yet one meal off your plan won't derail a month's worth of progress. The key is to keep it to one meal. So, on my current meal/nutrition plan (that I've been on for the bulk of the last 6 months), I eat 40 meals per week (6 meals per day for 5 days, 5 meals per day for 2 days). If 1 out of 40 meals is off plan, it does not derail me-I might bloat some due to water retention, but it does not derail this train.
Establishing routines makes it all easier. I've been on my current workout routine for over six months. My mornings are now on autopilot. It is just before 5AM where I am at, and as soon as I click "comment" on this post, I'm leaving for the gym. I'd rather futz around on social media, but I NEED to get this workout in before my work day starts.
There's an excellent book on the topic. (Note: author wasn't happy with the title the publishers chose). Dr. Kessler's book goes into detail about the billion dollar food industry which seeks to maximize food flavor - through sugar, fat, salt, and crazy crazy chemical combinations allowing more complex flavorings that essentially deaden the American palette to more natural, subtle flavor. How food is made to be textured (in some ways like it's already chewed) so that consumers don't have to work hard to eat it. It's somewhat depressing and an EXCELLENT reason to not eat frankenfoods! Here's his interview on NPR.
[Health And Fitness: Running] The BibRave Podcast | Episode 27: Weirdest. Half Marathon. Ever
SFW
iTunes
Episode Summary
In Episode 27, Tim and Julia chat about a recent track Half Marathon they both ran. Yup - 52.5 laps, in the rain and cold, and it was awesome (at least Tim thought so. Julia however...).
Then they move to their second favorite subject, food! Tim and Julia talk about foods they are willing to spend more money on for quality, some of the differences between high/low quality foods, and they close with a bunch of useful takeaways on how they shop, plan their meals, and set themselves up to make good decisions. As often as possible... 😇
Episode Show Notes:
Podcast Summary
The BibRave Podcast is a show about all things running and racing! We cover a random assortment of topics, (almost) all of which relate in some way to running, runners, health, fitness, nutrition, races, and GEAR! If you like what you hear, please subscribe in iTunes and tell your runner buddies about us. Thanks for listening!
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Matt Fitzgerald’s book Racing Weight: how to get lean for peak performance is a reference that I’ve found useful for understanding how training and diet correlate. It has a number of elite athlete eating plans to provide some handy recipe ideas.
I'm a fan of this one by Matt Fitzgerald.
https://www.amazon.ca/Racing-Weight-Lean-Peak-Performance/dp/1934030996
I recently read a book called "Racing Weight" found here on Amazon. His other book, The New Rules of Half-Marathon and Marathon Nutrition is also great. He really goes into how to eat to fuel your muscles properly and how weight can affect PRs in endurance sports. Give it a shot!
Probably yes. Take into account that the way your body strengthens is mostly a cycle of breaking muscle at the microscopic level and then repairing it. If the needed materials (protein but also carbohydrates) are not available because you are dieting, that is not going to happen.
There is an interesting book on the matter: Racing Weight.
The book Racing Weight, by Matt Fitzgerald specifically recommends taking creatine. It's a very famous book dedicated towards the diet for marathon and distance runners. Creatine is the only supplement he recommends taking.
I recommend this book. Its geared around "weight loss," but he does a good job of outlining dietary needs. The TL:DR will be: You need to eat more carbs.
And I wanna get to know you better, too!! I was really impressed by your video channel and solid, well-cited advice. It was a great pep talk. I so rarely let myself brag, so I hope you don't mind if I do it a little and tell you about my front squat PR of 300lbs in January...so do I still need more heavy leg work? :P
Bragging aside, I wish I had time to sqwat and deadlift twice a week like I did six months ago, but I'm trying to do well in classes for the first time ever, and that takes more time than anticipated. It's occurred that me that it would be relatively easy for me to start doing weighted pistols, but that, along with a few other exercises, remain on my to-do list.
I get my blood cholesterol tested at least once a year, and while I haven't had it done since my crazy egg experiment (only starting about six weeks ago), I haven't changed my macronutrient ratios much - protein and fat consumption are about the same. I'll take a look at my nutrition bible, AKA Gary Taubes "Good Calories, Bad Calories" tonight to see what kind of intellectually rigorous studies I can pull out about cholesterol. And just as a minor quibble, I get NO cardio. I do strength and anaerobic training, and refuse to do anything else as exercise unless forced to.
And I should have been more clear about my diet - I'm not recommending it to anyone, it's just an experiment with an n of 1. I do a lot of those. So it's been fun and interesting, but I'm craving chicken, rice, and black beans again. Time to hit BJs for some low-quality chicken in bulk.
Yes. We were told in the late 70s that fat and cholesterol was not only bad for us, but it was also deadly. The entire food industry changed from feeding us foods we'd eaten for generations to foods with low or no fats and high sugar contents. What fats we were eating were industrially processed from vegetables, and were high in unstable (easily rancidified) polyunsaturated fat molecules. We were also encouraged to exercise more, and we did.
The net result of all these changes is that we became fatter and sicker. It turns out that the advice we've been following since the 70s was quite wrong. You can find out all that and a lot more in books like Good Calories, Bad Calories.
http://www.amazon.com/Good-Calories-Bad-Gary-Taubes-ebook/dp/B000UZNSC2
I heard that sweet intensity is very subjective and just a few days can dramatically change how we perceive it. So that piece of cake you are eating could become unbearable if you lower the sweet intensity for few days. Source: from a book http://www.amazon.com/Good-Calories-Bad-ebook/dp/B000UZNSC2/ref=sr_1_3?ie=UTF8&amp;qid=1382538253&amp;sr=8-3&amp;keywords=why+we+get+fat
Hey girl, so there is a loooooooot of explanation for why this all is, but in a nutshell:
Our bodies need cholesterol to do a ton of shit in our bodies. It's a vital part of cellular membranes, helps with tissue healing, helps insulate neurons and shit, and also is the starting component of most sex hormones. We need so much, in fact, that our bodies MAKE cholesterol on our own. Over 70% of the cholesterol in our bodies is made by our bodies, with only 30% or less being absorbed by the food we eat. In fact, some studies have indicated that when we eat foods lower in cholesterol, our bodies start making more to make up for it.
So why do we think that cholesterol is bad for us? In essence, people started noticing that in heart disease and other issues of the circulatory system, these weird pussy plaques of cholesterol were building up in veins and arteries, leading to blockages. People thus assumed that this was the result of cholesterol depositing itself on the blood vessel walls, like fat down a drain.
This has been comprehensively proven to NOT be the case. What actually happens is that high blood pressure or other issues sometimes leads to small tears or damage in the blood vessel wall. Well, remember I said cholesterol is part of the tissue healing process? Thus, when blood vessels are damaged, cholesterol molecules are brought in to help heal the tear, like a bandaid. But if people are dealing with a lot of problems with inflammation in their body, the inflammation cycle starts running amok, preventing the tear from healing properly, which triggers more cholesterol to be brought in, which makes the inflammation worse, etc etc etc. The metaphor that is often used to describe this is that blaming cholesterol for heart disease is like blaming firemen for a building fire. Just because they are at the site of the disaster doesnt mean they are causing the disaster, and more and more research points to inflammation being the root cause of heart disease.
And what makes inflammation worse? High blood sugar, cause by too many easily-absorbed refined carbohydrates, which keto and paleo both strive to avoid.
A great book that summarizes all this research and how we came to have these incorrect health paradigms is Why We Get Fat, by Gary Taubes. It's an accessible read (basically a shorter version of the EXHAUSTIVELY researched Good Calories, Bad Calories) and I cannot recommend it enough to anyone interested in learning more about nutrition to improve their diet and health.
My credentials: I am a biology teacher, also with years of experience as a science writer for health/anatomy/physiology educational material, also I went paleo almost five years ago and lost 40 pounds and cured my depression.
wrong about the cholesterol part. Inflammation is one of the reasons I started this diet (also trying out the gelatin craze to get more glycine in my diet).
edit: good calories bad calories is a great source for understanding the latest science around it. There's also some great youtube videos out there, but I don't have them handy.
Nope, real science, over 150 studies confirming it: - https://www.amazon.com/Principia-Ketogenica-Carbohydrate-Compendium-Literature-ebook/dp/B00N0KGKNI
Including the iconic bellevue study where two men were studied in a hospital for one year eating nothing but meat and their health improved, http://www.jbc.org/content/87/3/651.full.pdf
Here's the link to the Canadian kindle version: http://www.amazon.ca/Principia-Ketogenica-Compendium-Literature-Carbohydrate-ebook/dp/B00N0KGKNI/ref=tmm_kin_swatch_0?_encoding=UTF8&amp;sr=8-1&amp;qid=1420388856
These were just a handful of ones from 2017.
Not to mention there's a whole book of studies on Ketosis and Ketogenic diet which is form of fast mimicking diet.
https://www.amazon.com/Principia-Ketogenica-Carbohydrate-Compendium-Literature-ebook/dp/B00N0KGKNI
The first human ketosis experiment happened already in the 1930's called the Bellevue study medical trial done on 2 human beings who were forced to stay in a hospital for one year. http://www.jbc.org/content/87/3/651.full.pdf
So this is nothing new. Fasting whether through Ketosis or intermittent fasting has shown benefits on humans and is definitely not "Bro science".
That's chill, I think we're going to have to agree to disagree. Though it's been around long enough for it to have been studied in the 70's and even prior to that - here is a compendium of literally 100's of studies that have been done on the matter, there is no bias, it's merely a catagorised list of studies and their abstracts: http://www.amazon.co.uk/Principia-Ketogenica-Carbohydrate-Compendium-Literature-ebook/dp/B00N0KGKNI
http://smile.amazon.com/Principia-Ketogenica-Carbohydrate-Compendium-Literature-ebook/dp/B00N0KGKNI?sa-no-redirect=1
Get her Principia Ketogenica
Hundreds of well cited and explained studies for her to look up.
Jason Fung has spent a lot of time with fasting and low carb diets. Toronto-based physician treating many obesity related issues especially diabetes - https://www.amazon.com/Obesity-Code-Unlocking-Secrets-Weight-ebook/dp/B01C6D0LCK
He's got good youtube videos as well.
It's never a "cure-all" easy answer and it almost always has to do with what you eat and how much, calories in/calories out but his work is very encouraging. We've become too focused on treating symptoms rather than fixing causes (because money, of course) so it's a step in the right direction. It's astonishing how many people don't understand nutrition and calorie intake and how the body adapts. We expend very little energy but still eat like we're working on a farm for 14 hours per day...
Apparently IF is a good way to avoid a lot of loose skin and whatnot when it comes to major weight loss and forcing your body to consume itself, so to speak, has also shown that it may also mean your body is turning on pre-cancerous cells and other free radicals because that's what's available. I think this sort of thing is still in the beginnings of being officially studied though.
You brought up a good point that sadly, my parents use to justify why they eat like pigs from 2pm-8pm... Sure they're doing IF and while you don't have to restrict what you eat, you do have to still keep portions sensible. My dad especially hasn't exactly gotten his body used to less calories, he just overeats in less time now :-(
I just read Jason Fung's book on fasting, and I really like his approach.
He recommends that you flexibly incorporate fasting into your life, working around your schedule. Maybe you normally fast on Mon/Wed/Fri, but a friend is having a birthday party Friday. Why not shift the Friday fast to Saturday? Maybe you normally skip breakfast and lunch, but some friends invite you to a weekend Brunch. Why not skip dinner that day?
Your case is different because you are talking about a long-term fast. Five days is already a great first fast—congratulations! There is certainly nothing wrong with stopping this fast for the weekend and starting a new one next week. (However, be aware that this is two short fasts and not one long one.) Did you have a goal? I'd recommend that if you want to do a really long fast (a week or more) that you plan it around your schedule. Like find a free weekend and put that in the middle of a 12 day fast.
>https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day-ebook/dp/B01MF8SC2X
Dr. Fung is a great purponent and his points have always made sense. Great reading suggestion, I second you.
Get this asap:
https://www.amazon.ca/Complete-Guide-Fasting-Intermittent-Alternate-Day-ebook/dp/B01MF8SC2X/ref=sr_1_1?ie=UTF8&amp;qid=1495575227&amp;sr=8-1&amp;keywords=fung+fasting
> I don't see how not eating for weeks can be possible really. How do you go to work? Do everyday shit? I can't even imagine.
It's really not as big of a deal as you make it sound. It's also well researched. I've done 6 in my life and gained immense benefits each time. It's hard to understand though for people who may have never heard of it.
Dr Fung is a leading expert in the field and has written an excellent book about it https://www.amazon.ca/dp/B01MF8SC2X/ref=dp-kindle-redirect?_encoding=UTF8&amp;btkr=1
From the sidebar:
Where to start
[Fasting in a Nutshell] (https://www.reddit.com/r/fasting/wiki/fasting_in_a_nutshell)
FAQ - Please, use it!
Fasting Chat
Fasting Discord
I'd recommend reading Dr Fung's Complete Guide to Fasting although you can skip a lot of the rah rah you can do it self help introduction & chapters and the using bad logic to support their argument chapters. If you're in a hurry in fact just skip right to Part III: Resources. It's all you really need. Part I is just sort of convincing you that fasting is a real thing that won't hurt you and might do you some good. Part II is a sort of long form version of Part III, discussing the various fasts. The intro section is largely useless tat and mostly Jimmy Moore, massive man and failed faster and keto dieter, going on about how great keto and fasting are while being living proof it doesn't work for everyone.
I have been doing Keto for about 6 months, down 40lbs. It’s crazy how satisfying a high fat diet makes you feel. I started looking into fasting. I highly recommend this book https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day-ebook/dp/B01MF8SC2X/ref=mp_s_a_1_3?ie=UTF8&amp;qid=1541628309&amp;sr=8-3&amp;pi=AC_SX236_SY340_QL65&amp;keywords=the+complete+guide+to+fasting
Totally changed how I would approach low food supplies. Before I started Keto there’s no way I would consider fasting, I just couldn’t do it. Now I have to remind myself to eat sometimes. I can go 24 hours without eat now no problem.
Read Dr Fung.
https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day-ebook/dp/B01MF8SC2X/ref=sr_1_2?s=digital-text&ie=UTF8&qid=1527539594&sr=1-2&keywords=dr+fung
I'm a big believer in Matt Fitzgerald's Racing Weight, and as a 5' 7" male his calculator put's my ideal weight at 122.
But the point he makes in his book is that your ideal racing weight is the weight you run fastest at. He suggests recording time trials/race times at different weights to help in finding out what that is. A quick read and highly worth it in my opinion: http://amzn.com/1934030996. From January of this year to ~June I went from 158lb to 130lb following the stuff I read in that book.
As a side note, I'm not sure what you mean when you say burning 1800 calories/day. From the running alone or does that include your base metabolic rate? Even a pretty conservative estimate at 70 kcal/mile puts you at 900 kcal/day from the running alone; add that to a BMR for a sedentary person ~1800 kcal/day puts you at 2700 kcal/day burned.
You are now cherry-picking little bits of the abstracts that support your claim, and straight up ignored the conclusion in the first paper.
I guess I can just straight up copy+paste that for you:
>A significant decrease in serum T3 concentrations and resting metabolic rate occurred as a result of a 6-week weight reduction programme in an obese child population.
The second paper straight up says that metabolic rate is causally impacted by caloric intake? Here's another quote from that paper:
>Since the metabolic rate at rest is the primary component of daily energy expenditure, its reduction with caloric restriction makes it difficult for obese individuals to lose weight and to maintain weight that is lost.
And from the third paper, which you conveniently ignored:
>Optimized body composition provides a competitive advantage in a variety of sports. Weight reduction is common among athletes aiming to improve their strength-to-mass ratio, locomotive efficiency, or aesthetic appearance. Energy restriction is accompanied by changes in circulating hormones, mitochondrial efficiency, and energy expenditure that serve to minimize the energy deficit, attenuate weight loss, and promote weight regain.
With that said, I'm not going to continue arguing with someone who's basically clamping their hands over the ears and cherry-picking facts because they don't want to accept anything different.
Here are two books by Dr. Jason Fung that can help your misunderstanding of obesity by exploring the relationship between hormonal imbalance (primarily insulin) and the accumulation of fat.
Obesity Code
Diabetes Code
http://www.amazon.com/Obesity-Code-Unlocking-Secrets-Weight-ebook/dp/B01C6D0LCK/ref=sr_1_1?s=books&amp;ie=UTF8&amp;qid=1458671183&amp;sr=1-1&amp;keywords=the+obesity+code
Hi I'm new here so apologies if I chime in out of turn. My colleague who introduced me to intermittent fasting also shared some info about our gut biome at the same time. It is essentially how to take care of our digestive system by eating biome friendly foods.
So for me (not suggesting this is for everyone) I have a hard time digesting foods with a lot of animal fat. On the other hand I'm great with most nuts and nut-based butters, avocados, plant-based oils (within reason), fresh green veggies, etc.
I thought I was going to have a very difficult time with I.F. but turns out when I also paid attention to the prebiotics and prebiotics in what I ate, it totally meshed and I got down to the 8 hour window without too much pain.
Here are links to what they sent me...hope it helps.
https://www.amazon.com/Gut-Balance-Revolution-Metabolism-Restore/dp/1623367786
https://www.amazon.com/Obesity-Code-Unlocking-Secrets-Weight/dp/1771641258/ref=sr_1_3?keywords=obesity+code&amp;qid=1559056718&amp;s=books&amp;sr=1-3
This book is a life changer:https://www.ebay.com/i/153341793905?chn=ps&norover=1&mkevt=1&mkrid=711-117182-37290-0&mkcid=2&itemid=153341793905&targetid=801038575181&device=c&mktype=pla&googleloc=9021702&poi=&campaignid=1497310265&mkgroupid=56281259885&rlsatarget=pla-801038575181&abcId=1139466&merchantid=6296724&gclid=Cj0KCQjwz8bsBRC6ARIsAEyNnvqfjtAOvFcpyUWdSuZkRY8bdeOzGyMMjJPu18lhHACG-EUfBr8GfK4aAts3EALw_wcB
It will help with the weight gain and breaking out. Not sure about wasting money~ But maybe if you're happier and healthier you'll spend it better.
Amazon has the physical copy: https://www.amazon.com/Obesity-Code-Unlocking-Secrets-Weight/dp/1771641258/
Hi there!
This comment's going to get fucking buried, and you'll probably never see it, but I've gotta fucking try anyway.
You've just had a "Harajuku" moment: You're fat, and you'll stay that way unless you do things differently.
So, you need two things.
First, you need real data about yourself.
Second, you need some system in place that can give you immediate results that are compelling enough to keep you committed, which is easy to implement, and which doesn't rely on willpower. Because fuck willpower.
So, the first thing you need to do is take measurements. get a tape measure and measure various parts of your body: I started with biceps, chest, belly, hips (at the widest place) and thighs. Take these measurements every day, because they'll make the bad days better and the good days excellent, no matter how scary it seems at first.
Tracking weight is better than nothing, but be aware that muscle weighs more than fat, so if you go the exercise route, you'll see weight gain when you're actually losing fat and gaining muscle. So I use a tape measure for preference.
Second, you need to keep track of your eating in as lazy of a way as possible: I recommend using your phone to take a picture of every meal before you eat it. Put your hand on the table next to your plate so you have some idea of the scale.
I recommend getting this book, because it covers every aspect of whatever your goals might be- sex, steroids, bodybuilding, fat loss, biochem diet hacking, and a lot more. Like I said- fast results that are compelling and will help you stay on track. I've got over 100 lbs to lose and this has got me well on the way.
Steal this book if you have to. Pirate it- it's available online- if you have no option. Pay the author back later if you have the opportunity. But get it, because my data shows better results from this than anything else I've seen or tried, with less effort, and no willpower.
If your are serious and in a hurry I'd get a program like P90X, insanity, something hardcore and add in an hour of some sort of cardio on the non-cardio days of the program. Or, if you have the $, hire a trainer.
If not in a hurry grab 4 hrs body by Tim Ferris, he's got all sorts of tips & tricks for quick gains but you still got to put in the work.
Remember, the numbers, like what u/Laugh_Tracks posted are minimums. You want to add 10 reps, subtract 2 minutes, etc. so on actual test day you can have a bad day and still know you got it.
Edit to add book link:http://www.amazon.com/The-4-Hour-Body-Incredible-Superhuman/dp/030746363X/ref=sr_1_1?ie=UTF8&amp;qid=1369368943&amp;sr=8-1&amp;keywords=4+hour+body+timothy+ferriss
Save yourself years of meds and conflicting diagnosis: and just drop gains from your diet: http://www.amazon.com/Grain-Brain-Surprising-Sugar-Your-Killers/dp/031623480X
Nutrition and Physical Degeneration by Dr. Weston Price.
Studies for you:
Related to Cardio Vascular Disease (results also show reverse in disease in some cases)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466936/
Prevent/manage Type 2 Diabetes (again also reverses disease in some cases)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466941/
Not what you asked for, but you can read this book "How Not To Die" if you're interested. It just goes into the science for the top 15 health-related causes of death in the US and what the science says for prevention/managing these diseases
https://www.amazon.co.jp/How-Not-Die-Discover-Scientifically/dp/1250066115
(it's a book I picked up by random, which completely opened by eyes and made me read more and more into the research of it all)
read this, it will blow your mind
https://www.amazon.ca/How-Not-Die-Discover-Scientifically/dp/1250066115
Main options? There's protein in every plant. You be hard pressed not to get your protein no matter what you eat, as long as you aren't starving. You have never met anyone with a protein deficiency, vegan or otherwise. In fact, vegans are often only deficient in 3 nutrients, while the average meat-eater is deficient in 7.
All oil causes cardiovascular disease and shouldn't be part of the diet, so please go ahead and get rid of palm oil. They only put it in junk food anyway. Good riddance.
There is nothing in meat that can't better be gotten from plants. Using animals as a middleman is like running your nutrition through a sewer and pumping it full of toxins and antibiotics before it gets to you. Of the leading causes of death in America, all but one can be prevented by switching to a plant based diet (accidents). So any way you slice it, eating meat is suicidal. Just some food for thought.
Source: https://www.amazon.com/How-Not-Die-Discover-Scientifically/dp/1250066115/
If you're interested in cutting out meat check out How Not to Die
If following evidence-based nutrition gives vegans a bad rap then so be it. If you ever want to read some of the science behind it check out this book that cites thousands of studies.
From your post history I'm guessing you've never looked into the science. A simple example is your quote here:
>The only possible carcinogens that come from animal based food is SUPER processed foods, but that isn't just meat. And I think you mean that red meats and other high fat meats can increase your chances of heart disease lol not cancer
The World Health Organization classifies processed meats as "definitely causes cancer", while classifying other meats as "probably causes cancer". I'll go with the WHO, unless you think that's a vegan conspiracy too.
A nice grilled steak, perhaps some bacon, full fat cheese on the side, and a tall glass of Vitamin D milk
>A Harvard epidemiologist named Ancel Keys fabricated some data linking heart disease to saturated fat intake. Taubes refers to this as the “Lipid Hypothesis”2 and was able to convince many scientists, the media, the public, non-governmental organizations (such as the AMA & AHA), and ultimately policy-makers at the highest levels of government to accept his flawed ideas.
This one is verifiably correct.
>Contrary to mainstream thinking saturated fats, especially those coming from animal sources are actually quite good for you.
Largely correct
>Most diseases of modern civilization including obesity and cancer can be attributed to carbohydrates.
Obesity ==> Sugar? Maybe. Refined carbohydrate? Maybe. All carbohydrates? No. Most diseases? No evidence. Cancer? No evidence
>Consuming excess calories does not make one fat, nor do burning excess calories make one thin.
That one is not true. But Taubes often overstates this position to get copy and make headlines. His nuanced position has, I think, has more validity.
His third book on the subject "The case against sugar" is much less "out there" and tougher to debunk. He shares the same sugar views as Robert Lustig who I do rate. 'Fat Chance' is a good book, and I am looking forward to "The Hacking of the American Mind - Sugar coated Happiness"
Another book that is epically well researched and has not been dubunked is The Big Fat Surprise
Here is the President of the World Heart Federation, and world-renowned cardiologist and epidemiologist discussing recent data and mentioning the book (worth watching the full 20mins)
As former Commissioner of FDA David Kessler discovered and revealed in his book, "The End of Overeating", the 3 most detrimental elements in our diets are high concentrations of fat, salt, and/or sugar.
Ok - my opinion on this is controversial, but you can't beat food addictions with strict calorie counting. An analogy...
Suppose you're an alcoholic drinking a fifth a day. I tell you to cut your drinking down by just 1oz a day. One lousy ounce. So tomorrow you drink 24oz, then 23oz, and tada - by the end of the month, you're stone cold sober.
Except you and I both know that doesn't have a chance in hell of actually working.
Just like alcoholism, food addictions require extensive behavioral changes. You can't count your way out of it, or rely on raw discipline. Look at the number of people on here who have gone through weight cycling their entire lives.
One of my favorite books that helped me change things around:
https://www.amazon.com/End-Overeating-Insatiable-American-Appetite/dp/1605294578/ref=sr_1_1?ie=UTF8&qid=1538592700&sr=8-1&keywords=end+of+overeating
It doesn't really tell you how to win, but it takes the veil off the beast that you're fighting.
This website nutritionfacts.org has a wealth of information on human health. It is run by Dr. Michael Greger, author to the bestselling book How Not to Die. He also has an amazing talk uploaded on YouTube talking about chronic illness. Here is the link.
Also Dr Caldwell Esselstyne done a brilliant short lecture on heart disease for TedTalks
Please don't listen to the people telling you meat and eggs are healthy. You are at a very dangerous level of cholesterol. Your at a very high risk of having a heart attack from the symptoms that you have described. And the so called paleo diet is the cause of this. Please do some research and go plantbased. You can reverse the damage you have done if you overhaul your diet. It will change your life I promise.
If you want anymore links or have any questions please just ask. I really wish you all the best man and hope you do what is right for your health. Good luck.
Thank you for this explanation. I used to pay attention to calorie count, but now I realize it's not about calories but the quality of food you put in your body.
Food is your first and most reliable medicine. Eating a healthy plant-based diet, even if you eat 3000 calories a day, will result in a healthy body.
This wasn't obvious to me until I started doing my own research. One helpful step in the right direction is What the Health. Another one is How Not To Die. I recommend both.
I'm relaying this information because not only do I care about your health, but I now see that a healthy population is the only way to save our planet. Factory farming and omniscient pesticide use in conventionally grown GMO foods is not just hurting our health, but the planets, even more than fossil fuels.
There are many doctors who believe in the health benefits of long fasting. There is a subreddit /r/fasting that has a lot of peeps and if you google water fasting there is a ton of positive info. I've fasted 10 days before and it was a great experience and at some point I'd like to repeat it. It was at a time that looking back I did not have the spare fat to lose but the dysphoria at the time told me otherwise. But it did not hurt me or my progress and I felt better at the end. No problems with HRT or anything and it got rid of the last remaining "boy" fat on me.
Guide to Fasting is a good resource.
Jason Fung Blog
The Obesity code book by Jason Fung has a lot of good info.
Complete Guide to Fasting is also good.
> Dude it's just calories in and calories out
Take a look at The Obesity Code. What you just said could not be less accurate.
Your acerbic tone guarantees I'm not willing to put in the effort to copy/paste information from the index for you. I completed reading the book this morning and confirmed a nice index for personal review is included at the end.
If you're interested in learning a bit more about nutrition, particularly in regards to weight, obesity, and weight loss, then I would recommend the book I just read. It's called The Obesity Code.
https://www.amazon.ca/Obesity-Code-Unlocking-Secrets-Weight/dp/1771641258/ref=sr_1_1?ie=UTF8&amp;qid=1521719190&amp;sr=8-1&amp;keywords=the+obesity+code
If you have the energy to be a smartass on the internet, then maybe try actually being smart first.
Read Gary Taubes' [good calories bad calories] (http://www.amazon.com/Good-Calories-Bad-Gary-Taubes-ebook/dp/B000UZNSC2/ref=sr_1_1?ie=UTF8&amp;qid=1417554186&amp;sr=8-1&amp;keywords=good+calories+bad+calories)
TLDR: it's the insulin that makes us fat, not the fat, and it's the sugar that drives the insulin. Also, read especially about OB/OB mice, mice that were bred to be obese. They get obese because they are born that way, they get fat even if you feed them the same amount as other mice, and if you starve them they will not lose weight. An OB/OB mouse will starve to death and still be obese because their cells can't let go of stored fat. It's not always just bad choices, there are real physiological things that can go wrong that can't be fixed. Ever. Childhood obesity needs to be viewed like the disability that it is and treated with much more compassion, and reasonable expectations.
No, lack of sufficient hydration can make a preexisting stone symptomatic, there's a big difference and it's worth being clear about it.
It's click bait. If you want real information here's the ultimate source http://www.amazon.com/Principia-Ketogenica-Compendium-Literature-Carbohydrate-ebook/dp/B00N0KGKNI#Heart_Disease.2C_Metabolic_Disorders.2C_Blood_Lipids.2C_Cholesterol
So eating Paleo (read Grain Brain) is a diet all about reducing inflammation in the body. It also gives a list of supplements that are recommend by the neurologist that wrote the book. A lot of people with Autoimmune, Alzheimer's, Parkinson's, Diabetes, Gluten Intolerance and other allergies have had amazing results on this diet. All of which are linked by inflammation. This changed my life (Gluten & other allergies) and my Dad's (Parkinson and arthritis) life. Grain Brain
Two additional things that will help.
1 order gluten free gelatin from Amazon and make home made jello. This will help your joints like a miracle.
Gelatin Supplement
2 Take a melatonin supplement. It's what your body makes to help you sleep but sometimes when are bodies are sick and exhausted it doesn't produce enough. It will force you to get deeper REM and wake up more rested. Start with 5mg and tweak it to your needs. I have been taking it for about 10 years and I now take 20mg. I am 30, 5'7" & weigh 155.
Melatonin Supplement
Remember just like meds you may have to tweak brands and dosages in order to find the most effective results. But you should get relief within about a week of doing at least these two things.
A combination of all of this though took me from incapable of functioning and working a job to almost completely normal and now very successful at work and still improving.
I know Tim Ferriss isn't the most popular guy on this board, but I learned a ton from The 4 Hour Body
I recommend 4 hour body. Read the part about diet. Do it. Stick to it, be disciplined. I lost 25 pounds in just a little over a month by following this diet exactly, even with my Saturday "cheat" day. No exercise. Though, if you add exercise you can probably lose even more. Once I dropped that much I went back to a normal diet (still low carb and mostly vegetable based), but added exercise, and I've kept the weight off.
Type 2 Diabetes doesn't have to be your boyfriend's new reality. Order a copy of The Obesity Code by Dr. Jason Fung. I was diagnosed with type 2 diabetes a year ago and within 4 months, I had completely reversed it. I am one of his patients and thank my lucky stars every day that I learned about him. Here's a link to the book.
http://www.amazon.com/The-Obesity-Code-Unlocking-Secrets/dp/1771641258
> public health initiatives
You mean like the US government championing low-fat, high-carb diets to combat heart disease? It made the problem worse and gave rise to the obesity epidemic.
Edit: In case people are interested in reading more, my source for this comment is Good Calories, Bad Calories by Gary Taubes
Buy the 4 Hour Body by Tim Ferriss and follow it. PM me in a year to tell me how much weight you lost. :)
https://intensivedietarymanagement.com/
http://www.amazon.com/The-Obesity-Code-Unlocking-Secrets/dp/1771641258
http://www.dietdoctor.com/
http://realmealrevolution.com/
Edit: In five to ten years time, all of you will search for the info on those linked pages.
It's 90 percent nutrition 10 percent exercise. Your food is your medicine. Please seek an acupuncturist, nutritionist, and look into Yoga for Exercise, Check out these three books as well:
Speedy Recovery My Friend!!!!!
This below would be directly from Price. He might be a better source than the followers/admirers of him.
"An epic study demonstrating the importance of whole food nutrition, and the degeneration and destruction that comes from a diet of processed foods."
http://www.amazon.com/Nutrition-Physical-Degeneration-Weston-Price/dp/0916764206
From his wiki:
Some of the cultures studied include the inhabitants of the Lötschental in Switzerland, the inhabitants of the Isles of Lewis and Harris in the Outer Hebrides of Scotland, the Eskimos of Alaska and Canada, the Native Americans, among the inhabitants of New Caledonia, Fiji, Samoa, the Marquesas Islands, Tahiti, Rarotonga, Nukuʻalofa, Hawaii, the Masai, Kikuyu, Wakamba and Jalou tribes of Kenya, the Muhima of Uganda, the Baitu and Watusi of Rwanda, the Pygmies, and Wanande in the Congo, the Terrakeka, Dinka and Neurs of Sudan, the Aborigines of Australia, the inhabitants of the Torres Strait, the Māori of New Zealand, the Tauhuanocans, Quechua, "Andes Indians", "Sierra Indians" and "Jungle Indians" of Peru.
In his studies he found that plagues of modern civilization (headaches, general muscle fatigue, dental caries or cavities, impacted molars, tooth crowding, allergies, heart disease, asthma, and degenerative diseases such as tuberculosis and cancer) were not present in those cultures sustained by indigenous diets. However, within a single generation these same cultures experienced all the above listed ailments with the inclusion of Western foods in their diet: refined sugars, refined flours, canned goods, etc.
So you want real evidence? You want to know more right? You just can't comprehend that changing your diet would benefit your skin, right? Well, here is your "real" evidence. This is a booklist that gave me insight on why there is a current diabetes health crisis in the world and what highly processed carbs can do to one's body. You asked for it, you shall receive:
http://www.amazon.com/Wheat-Belly-Lose-Weight-Health-ebook/dp/B00571F26Y/ref=sr_1_1?ie=UTF8&amp;qid=1395103560&amp;sr=8-1&amp;keywords=wheat+belly
http://www.amazon.com/Grain-Brain-Surprising-Brains-Killers-ebook/dp/B00BAXFCPO/ref=sr_1_7?ie=UTF8&amp;qid=1395103560&amp;sr=8-7&amp;keywords=wheat+belly
http://www.amazon.com/Why-We-Get-Fat-About-ebook/dp/B003WUYOQ6/ref=sr_1_1?ie=UTF8&amp;qid=1395103576&amp;sr=8-1&amp;keywords=why+we+get+fat
http://www.amazon.com/Good-Calories-Bad-Gary-Taubes-ebook/dp/B000UZNSC2/ref=sr_1_3?ie=UTF8&amp;qid=1395103576&amp;sr=8-3&amp;keywords=why+we+get+fat
guys, i just found out some really depressing news, according to a 1990-2010 double blind study with identical twins, which were separated at birth to live with different families, the children ended up similar weights, regardless of how heavy their adoptive parents are. while the exact weight is definitely affected by the environment they were raised in, the fatter of the two siblings were raised in the fatter homes, these studies more or less indicate that there is a genetic component, and my own personal research has shown that calories and exercise have less to do with weight loss than the actual things you put in your body. this being sugars and simple carbs.
diabetes has two types, one where the body cannot absorb it, type two, and one where the body does not produce enough. type one. the main symptom of type one diabetes is extreme weight loss. and several studies have shown that medication that reduces insulin levels in the blood cause weight loss. this is because insulin is a hormone that acts like a key, it unlocks your cells to absorb the readily available sugar you just consumed. but your body isn't stupid, when your insulin is up, it obviously doesn't want to be burning up the reserves. think of a coal plant, you have to decide how much coal to use, you have a reserve and a daily intake, you would want to keep a steady reserve, just in case. when a delivery comes in, you stop using the reserves, if you didn't and the intake of new coal stopped coming then you wouldn't have extra on hand, the city loses power and your fired. this is also why calorie counting is ineffective for most people, our bodies recognize that we are getting less and less energy, so it finds ways to cut energy expenditure, such as lowering body temp, blood pressure, etc... all common side affects of calorie based diets.
this makes sense when you stop assuming that our bodies are stupidly burning our reserves at the same rate as before you started the diet, think about the coal plant, if you just used the same amount of coal every day, even when the daily intake of coal is two thirds, half or even a third of normal, you're going to run out, the city loses power, you get fired. soooo... the solution is as obvious to you as it is to your body, use less coal. alternatively, one could eat a normal amount of calories, but if you avoid sugars, like fruit, candy, pastries, etc,,, and simple carbs, breads, pastas, etc... you would see some decent weight loss after about three days, once the insulin is out of your body, and some very nice weight loss after two or three weeks, i personally went on a ketosis diet called ideal protein, i then proceeded to lose 100 lbs since late september of 2018. less than six months, because it focuses on the hormonal aspect of weight loss.
my only problem with this is that HAES were kind of right, it's partly genetic and mostly hormonal, they just came to the wrong conclusion. but still, admitting fat activists to be right is fucking difficult.
for more information i found this book on amazon that explains in more depth what i'm talking about here