Best weight loss diets books according to redditors

We found 915 Reddit comments discussing the best weight loss diets books. We ranked the 275 resulting products by number of redditors who mentioned them. Here are the top 20.

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Top Reddit comments about Weight Loss Diets:

u/Infinite_Health · 130 pointsr/nutrition

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.

u/joegoesketo · 114 pointsr/fasting

I started at 425lbs in July 2017. I am now sitting at 260lbs. My first 100lbs came off in 7 months of keto (no fasting at all). I took my foot off the gas pedal when we had a baby in June of 2018 but I'm getting back in gear now. You can absolutely do this but you need to take it easy to start. This is only going to work if you are willing to change the way that you eat forever.

I read Dr. Fung's The Obesity Code in the beginning and it helped me to understand why I was so damn hungry all the time before I went low carb. My advice to you would be to start with keto and just eat bacon and eggs (or some other super low carb food that you like) until you're not hungry anymore.

Once you get your body used to burning fat instead of glucose, you will feel like a bear in hibernation, living off your stored energy supply.

Here are a couple of helpful links. Feel free to shoot me a message if you have any questions at all.

https://idmprogram.com/blog/

https://www.amazon.com/Obesity-Code-Unlocking-Secrets-Weight/dp/1536682187

u/skajoeskawork · 72 pointsr/bodyweightfitness

I take this stuff called a calorie deficit. It's one weird trick doctors hate!

Smart ass aside suplements are just that, to supplement whole food and sun exposure (vit D). There's no magic combination that is "good" at leaning you out. They might help some (placebo or otherwise), but most are ineffective and overhyped by ridiculous marketing. If you're considering a supplement check examine.com for research around it. Most of the time you'll find they give a dose or reality that it's not that great.

To help a little more...by lean out I'm assuming you mean to lose fat while maintaining muscle mass (very very difficult to do both simultaneously). The recipe for that is:

  1. eat .8-1 grams protein per pound bw (so 180lb person needs to eat 144-180 grams of protein per day)
  2. perform resistance training (such as the beginner bw routine in the sidebar)
  3. be in a calorie deficit

    Those are the must haves. Everything else is just to aid those goals and comes down to personal preference. If you really want to learn about nutrition and how it interacts with (and controls) your training/physique you should buy Burn The Fat Feed The Muslce by Tom Venuto. I can't recommend it enough to people first cracking into nutrition. Easy to follow and more importantly its not overhyped bullshit like 99% of the fitness world is.
u/ConsulIncitatus · 59 pointsr/running

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.











u/optoutsidethenorm · 58 pointsr/Buddhism

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. :)

u/goomba870 · 23 pointsr/running

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.

u/At_the_Roundhouse · 22 pointsr/xxfitness

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!!

u/[deleted] · 19 pointsr/TwoXChromosomes

I think there is a deeper issue that you need to figure out, but I do have some tips that might help you in the short term. I went on a diet two years ago and lost 16 pounds, which sounds like nothing but it was really, really hard.

  1. Don't buy unhealthy foods for your home. Never go to the supermarket hungry and make sure you NEVER have things in your house that you will lose your control with.

  2. Until you have better control over your impulses, do NOT go to Taco Bell and do not order from Domino's. Pack sandwiches with healthy low-fat ingredients for lunch.

  3. When you feel the need to eat something, wait three minutes. Think about whether you really need this thousand calorie meal. Think about whether it is worth it. Think about what your goals in life are and if you are willing to give up all your efforts to this point for a 15 minute meal.

  4. Stop drinking soda (even diet!). This will help reduce the size of your stomach.

  5. Find out a hobby that you like and do that when you feel the need to eat. I sometimes find that I eat just because I'm bored, especially when I watch television. I found that puzzles and knitting are good replacements.

    Here's the thing. You're not gong on a diet. You are changing your eating routine for the rest of your life. You should internalize that and figure out if it is really what you want. There is no going back.

    Also, this book helped me, but I never actually finished it (it unfortunately got lost when I moved). http://www.amazon.com/Beck-Diet-Solution-Train-Person/dp/0848732758/ref=ntt_at_ep_dpi_1

    Good luck! Here's something that might encourage you: after one year and a half of working hard to maintain my weight, it suddenly got easier. My body adjusted and I actually lost weight by maintaining my regular calorie intake. So, it gets better!
u/cleti · 18 pointsr/Fitness

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:

  • Starting Strength. Mark Rippetoe. I've read all three editions. The books have greatly influenced the way I lift, especially in the obvious sense of proper form for barbell lifts.

  • Practical Programming For Strength Training. Mark Rippetoe and Lon Kilgore. Simple explanations of a lot of things related to training even nutrition.

  • Beyond Bodybuilding. Pavel Tsatsouline. Amazing book filled with numerous lifts with the goal of using strength training to develop mass.
  • Relax Into Stretch and Super Joints by Pavel as well. If you have issues with mobility or flexibility, these books are awesome.
  • 5 3 1. Jim Wendler. I'm fairly certain the majority of people know what this is, but if you haven't read it, I encourage reading both editions and the one for powerlifting, especially if you're running 5/3/1 right now. All three books are a huge resource for determining how to program assistance and conditioning.
  • Easy Strength. Pavel and Dan John This was a great read. It was filled with tons of things from articles written by Dan John as well as just a massive look at how to appropriately program strength training for people at numerous levels.
  • 4 Hour Body. Tim Ferriss. This was an amazing read. It, like Pavel's Power to the People, was a great read on complete minimalism of training towards a goal.

    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.
u/ClaytonRayG · 18 pointsr/fatlogic

Found an old face picture a few days ago. The curious case of the slowly appearing jawline. 127lbs down.

Admittedly I've been having a rather rough time not giving into cravings over the last 6 months. I'm not gaining but rather fluctuating the same 5lbs over and over. It's how dieting has always been for me. I get around this weight and the habits that have been an issue my entire life come to the surface.

Thankfully, this time around I've got the information and knowledge to keep me from getting discouraged. I've learned about calories, know exactly what is going on, accept it, and am working towards a point where things will change. I might have to keep doing maintenance for a while and that's okay. I'm going to try to raise my calorie limit for a little while. I feel a bit suffocated by it at the moment so I'm now aiming for 1-1.5lbs a week instead of 2lbs. I think I'm burnt out on eating at 1500cals and need a bit of breathing room for a while.

Mildly irritated at myself though. All evening yesterday I conquered munchies like a boss. Partner went to grab food and asked if I wanted anything... Ended up going way over my calorie limit. Live and learn but it's still bugging me this morning. I've been getting better at managing cravings so I've got that going for me at least. It's helped me realize that I have issues feeling left out if I don't say yes.

Also thank you to a certain redditor for recommending The Beck Diet Solution. It has been invaluable in helping me to realize areas I need to work on. It's the working on them part that's taking so long right now.

Also now that my schedule has slowed down I plan to get back in the gym after work tomorrow. Been 3 months away, going to be so sore.

It'll break before I do. Not hopeless anymore, not by a long shot.

u/crispypretzel · 18 pointsr/weightroom

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.

u/tweeters123 · 17 pointsr/samharris

I recommend starting with his AMA. But all of his work is basically about the causes of overeating. Which, surprise surprise, is in the brain. So what should you do? How can you feel sated?

His short answer in the AMA:

>I don't claim to know the magic switch that shuts off the brain's starvation response to fat loss, if such a thing exists. But there is some evidence supporting these strategies: Eat simple unrefined foods, eat more protein, get regular physical activity, get restorative sleep, and manage stress (especially stress that feels uncontrollable). I discuss these strategies in greater detail in my book.

My slightly longer answers ^Taken ^Mostly ^From ^His ^Excellent ^Book: These are only tiny excerpts, seriously read the whole book, this is only a tiny slice of the evidence he uses.


Eat simple unrefined foods - Avoid hyperpalatable foods: (basically... junk food)

Avoid hyperpalatable foods. These are foods that are chemically designed to hit the "bliss-point" on people and do not make you feel full (think doritos, cheetos, oreos etc.).

Studies have been done on people fed only a nutrient paste. They are allowed to eat as much bland nutrient paste as they want. Regular weight people eat what they need every day keep their weight current. Overweight people on the other hand, seem to almost go into a starvation diet (as low as 200kcal a day!) and lose weight quickly. Crazy. They could eat more, but they don't want to.

In his book, he also shows studies about how it's really hard to fatten mice on food pellets. They really just don't want to eat any more. But they, like us, have a dessert stomach. Give them oreos, froot loops, or other human snacks and they will suddenly find a way to eat a lot more. Give these newly fattened rats only pellets again and they will slim down like their never fattened peers. Rats are not humans in diet and obesity (as leptin studies show), but it's an interesting inference.

Further, there appears to be evidence that exposure to these hyper-palatable foods even damage your brain's ability to feel sated.

He says his biggest take away is about habits:

>If I was limited to one concept it would be this. The brain is highly reactive to the cues in its immediate environment, such as the sight and smell of food (this is why US food corporations pay more than $10B a year to put images of food in front of us). If you can control your food environment so that it's consistent with your weight/health goals, you'll have a much easier time. Not only will your behavior tend to go in the right direction, but you'll have fewer cravings for foods that don't support your goals. To give you a concrete example, if you walk into my house, the only food visible anywhere is unsalted in-shell peanuts, raw almonds in a screw-top jar, and fresh fruit. If I want a snack, those are the only options. If I want more than that, I have to cook something. Fruit and nuts are satisfying, nutritious foods, but not overly tempting or calorie-dense, and I have to overcome small effort barriers to eat them. This means I tend not to eat them unless I'm genuinely hungry.

And to add to the appetite literature, take a look at the satiety index generated by the Susanna Holt. https://freetheanimal.com/wp-content/uploads/2016/02/fullness-factor.png It's taken from a few measures of people given the food in a specific caloric amount, rating their hunger later, seeing how much they eat following consumption etc. Dig in if you're interested. Some people have used this chart to justify a potato diet. It is interesting to consider.

Eat more protein

Protein, on average, appears to be a major contributor to satiety. So make it a larger percentage of your diet to feel more sated.

>Finally, the protein content of a food was a major contributor to satiety. This is consistent with a large body of research showing that protein is more filling than carbohydrate or fat, per unit calorie. Both the lining of the small intestine and the pancreas have the ability to detect dietary protein, and they relay this signal to the NTS. For reasons that aren’t entirely clear, this protein signal seems to play a disproportionate role in satiety. Coupled with the effects of protein on the lipostat we discussed in the last chapter, this may explain why high-protein diets help people eat less and lose fat without feeling hungry.

Sleep Well

Your body's chemicals do a good job regulating things when you're well rested, but not when you don't sleep well. From the book:

> At the end of the study, St-Onge and her colleagues analyzed the data and came to a striking conclusion: Their volunteers ate nearly 300 more Calories per day when they were sleep-deprived than when they were well-rested. “In our experience,” explains St-Onge, “sleep restriction increases food intake. It’s as simple as that.”

The short version is, not enough sleep messes up a ton of bodily processes, memory, focus, physical performance, and also on eating.

Exercise

Short version in an excerpt, seriously read the book, this is only a tiny slice of the evidence and argument:

>His findings show, not surprisingly, that exercise attenuates weight gain in rats when they’re offered a fattening diet. Yet Levin’s data also reveal that fit rats aren’t just leaner— they actively defend a lower adiposity set point than sedentary rats on the same diet. This is actually quite consistent with human studies, in which physically fit people are better able to resist fat gain in the face of overeating. It appears that exercise helps keep the lipostat happy at a lower set point.

So, working out may make people feel sated at a lower weight. Also, studies that enforce exercise (by making participants work out in a research gym with the scientists) show dose-dependent exercise effectiveness in weight loss. But the precise effectiveness varies person to person.

Manage Stress

Short version:

> Wilson’s research suggests that the magic formula for overeating is the combination of chronic uncontrollable stress and a choice of highly rewarding food. This specificity may go a long way toward explaining why some people overeat when they’re stressed and others don’t. Each person experiences a different combination of stressor type and food environment, and only some of these combinations are the magic formula.

The point is, no one stress eats broccoli. Everyone will stress eat girl scout cookies, ice cream or pizza. The palatability of the food matters. But when you're stressed, it's even more difficult to navigate your food environment.

u/ZeroPly · 13 pointsr/intermittentfasting

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

u/rektourRick · 12 pointsr/Ultramarathon

This all looks fine to me. HR training it super simple, you just want your heart rate in that zone. I don't think taking breaks is going to have a big impact at all.

Objectively, the best thing you can do is lose some weight so running becomes feasible. That 10 mile walk is a great idea, but it isn't really training your aerobic system.

You might also want to add in some "extra" stuff. For ultrarunning balance, strength, and coordination are all essential. There's tons of resources out there to help you build a program, but I'd recommend mixing it in now. If you can commit to it before you start running you have a really good chance of avoiding injuries.

I'll briefly go over some crosstraining basics, these are just my opinions. Most athletes are good runners, but most runners aren't good athletes. IMO this simple fact explains why 80% of runners encounter an injury sometime in their career. If you want to race ultras the safest way to do so is to start treating yourself like an athlete.

  1. For strength training, go low reps high weight. Runners don't need tons of muscle mass, but the muscle they have needs to be strong. This can be dangerous if you lift without proper form so with movements that feel easy. I wouldn't encourage you to jump into squats and deadlifts if those feel uncomfortable. The leg press machine, bulgarian split squats, weighted lunges, and calf raises are good examples of simpler, less stressful movements. You don't need to do a ton of sets of these, or even do that many of them. I normally lift 1-2 times a week, doing three sets of three exercises for 3-5 reps.
  2. Hate weightlifting? No problem, bodyweight exercises are also awesome. David Roche's 5 minute mountain workout is a great example of an unweighted routine that works your balance, coordination, and musculature. I would strongly recommend working some bodyweight stuff into your routine. Anything on one leg is awesome, anything involving squatting is great, and anything that challenges your core is great. The more muscle groups you need to recruit the better
  3. Actually finding good exercises can be daunting. A good starting place is Jay dicharry's anatomy for runners. It'll help give you a handle on the strengths and weaknesses of your body, and start you down the path to improving them.

    This is an ongoing process that'll follow you across your career as a runner, but stick with it and I guarantee it'll pay dividends.

    One other note. Because you haven't started running yet you haven't had a chance to make the mistakes most novice runners run into. I'll list those out briefly, this is just what I've seen in myself and other runners.

  • Slow cadence. I was running with slow cadence for years, and it caused all sorts of problems with my stride. I was bouncing too much which stressed out my calfs, I was leaning to the right which stressed out my quads ect. Cadence is a personal thing, but generally you should try to stay above 170 steps a minute.
  • Bad programming. The number one way runners get injured is too much too soon. Adjust your weekly mileage slowly and be patient. The best way to get faster is to slowly build up your mileage without getting injured. You're doing a ton of aerobic training now but that's not running training. When you actually start running I would recommend doing couch to 5k, then taking it super slow from there. You have a whole running career infront of you!
  • Poor glute engagement. Buy that book from dicharry, it'll go into better detail on this than I can. The long and short of it is many runners don't engage their glutes when they run, shifting more work to the calves and quads. This slows them down and makes them way more injury prone.

    Good luck!
u/llamanana · 11 pointsr/Stoicism

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".

  • Take this test. Write down your score somewhere you won't lose it.

    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.

  • Read this book. Pay particularly close attention to section IV.
  • Take the test again. Compare scores.

    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.

  • Read this book. If it makes you feel shitty about yourself, that means I'm right and you need to read it all the way to the end, you will feel better later. Trust me and make the small sacrifice.
  • Take the test again. Compare scores.

    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:

  • Seven Habits of Highly Effective People. It's a classic for a reason. Do not mentally add "effective in business" to the title, it applies to all situations.
  • The Art of Seduction. It's not just about seducing women. Making friends, marketing products, attracting investors - these all share common skills which can and must be learned.
  • The Obstacle Is The Way. Because this is /r/stoicism, after all.
  • The 4-Hour Body. Learn about self-experimentation and planning ahead for failure. Develop self-awareness. Lose weight if necessary, build muscle if desired.
u/ExpertNewb · 10 pointsr/NoFap

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.

u/JohnnyBsGirl · 10 pointsr/xxfitness

You should check out /r/bodyweightfitness. They can really point you in the right direction for doing some awesome at-home workouts. I also do yoga via Yogaglo. The first two weeks are free and it's $18/month thereafter. It's been great for helping me to keep up my yoga practice while I'm in between studios. I am also doing You Are Your Own Gym with my boyfriend and it's been great!

u/1xltP3mgkiF9 · 10 pointsr/nutrition

https://sciencebasedmedicine.org/the-china-study-revisited/

> The China Study was embraced by vegetarians because it seemed to support their beliefs with strong evidence. Minger has shown that that evidence is largely illusory. The issues raised are important and deserve further study by unbiased scientists. At any rate, one thing is clear: the China Study is not sufficient reason to recommend drastic reductions in protein intake, let alone total avoidance of meat and dairy foods.

Also check this one: https://www.amazon.com/Death-Food-Pyramid-Politics-Interests/dp/0984755128

u/MaIakai · 10 pointsr/Paleo

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

u/R3cognizer · 10 pointsr/fatpeoplestories

My sister highly recommends these books:

It Starts With Food: Discover the Whole30

Well Fed: Book of Paleo Recipes - The paleo shepherd's pie is OMFGSOGOOD.

u/zeromind · 8 pointsr/Fitness

Yes and no. This is like saying a flat tax makes taxes simpler. It is not the calculating the tax that is difficult. It is calculating the income.

Likewise it is calculating how much you are burning that is problematic. The body will do things to thwart weight loss when detecting caloric deficits like lowering your resting metabolic rate. Meanwhile the cravings for food just increase. A person only has so much will power. Most people will fail if they continue to try this same path. The trick is to work with with hormones to lesson those cravings and/or sustain the metabolic rates so that the deficit calculation is correct.

Adding up the number of calories you eat is relatively easy. Calculating how many calories you are burning is a lot tougher and more variable. THAT is the hard part in the over-simplistic statement weight-loss = calorie in < calorie out.

Read Fat Chance for a more complete read and the science.

u/bclainhart · 8 pointsr/crossfit

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





u/Newtothisredditbiz · 8 pointsr/getdisciplined

You don't even need to go full keto to avoid the carb crash. Just staying away from sugar and simple carbs will keep your insulin levels from spiking.

I eat whenever I'm hungry. I tend not to eat huge meals because low-carb, high-protein, high-fat meals fill me up with smaller amounts.

I recommend the book Always Hungry? by Harvard obesity researcher Dr. David Ludwig is an excellent resource on how to eat better.

u/LordStandley · 7 pointsr/loseit

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.

u/DurangoOfTheRiver · 7 pointsr/xxfitness

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.

u/hodorhodor12 · 7 pointsr/loseit

Everyone falls for it at some point. I know I do. I occasionally tell myself that if I just eat a couple pretzels it won’t really matter much. Of course it does matter because they thinking leads to a lot of snacking. I’m going through this book and it’s help me remove some of this thinking and behavior:
https://www.amazon.com/Beck-Diet-Solution-Train-Person/dp/0848732758

u/UserID_3425 · 7 pointsr/ketoscience

It sounds more like you should get a basic understanding of current nutrition science, and what keto is in general.

Recommended reading:

u/2cocos · 7 pointsr/nutrition

The food pyramid. I recommend the book Death by Food Pyramid, it gives fascinating account of the how the first food pyramid was originally conceived and how it was tampered with by bureaucrats, politicians and lobbyists.

u/hellectronic · 7 pointsr/bodyweightfitness

For me Death by Food Pyramid from Denise Minger was a good read.

She gives a good overview about different studies in the food industry and the consequences. The author is a vegetarian, but this is not the
base of the book. She shows why meat is important and what the different nutrition styles (paleo, vegetarian etc.) have in common.

u/Liface · 7 pointsr/progresspics

Theoretically, yes. Practically, no.

Eating 500 calories of granulated sugar sends signals to the brain that makes it nearly impossible to not crave more foods and more calories.

Recommended read:
https://www.amazon.com/Hungry-Brain-Outsmarting-Instincts-Overeat/dp/125008119X

u/hkdharmon · 7 pointsr/videos

I haven't watched the video, but I have read his book. Basically, in nature, it is very hard to get lots of fructose quickly. In fruits and other plants it is packaged with fiber which makes it filling and honey is guarded by bees, so the amount of fructose you can absorb quickly is limited.

However, in fruit juice, the fiber is gone, so his advice is to eat fruit, but do not drink fruit juice, as fruit juice is just as sugary as soda. He also says to avoid honey, as it is just sugar (and the bees are no longer guarding it).

u/hxcjosh23 · 7 pointsr/loseit

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.

u/larkasaur · 6 pointsr/EnoughTrumpSpam

>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.

u/deds_the_scrub · 6 pointsr/running

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.

u/TheBellSystem · 6 pointsr/Paleo

High numbers aren't always bad. Look into what Jimmy Moore has to say about it. Often times people who eat a low carb, high fat diet can have what mainstream doctors consider to be "high" numbers, when in fact, you have to pay close attention to exactly what is high. Not everything is bad.

Here's a book if you're really interested: http://www.amazon.com/Cholesterol-Clarity-What-Wrong-Numbers/dp/1936608383/ref=sr_1_1?ie=UTF8&qid=1418440821&sr=8-1&keywords=cholesterol+clarity

u/N_8_ · 6 pointsr/running

In "Racing Weight: How to Get Lean for Peak Performance", Matt Fitzgerald talks about how former body builder and now professional triathlete T.J. Tollakson put himself on a 1,200 calorie a day diet to lose 35 pounds of muscle in a matter of weeks as he knew that the excess muscle would slow him down just as much as excess fat. (beginning of chapter 8)


It's all about what your priorities are.



Edit: Link to the book on amazon as someone also linked and recommended it in today's official Q&A thread:
https://www.amazon.com/dp/B00C3MFR2O/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1

u/usurp_synapse · 6 pointsr/vegan

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.

u/Allstarcappa · 6 pointsr/Fitness

The best advice i will give you is to go to book store, or online and buy a bodybuilding book. I recommend burn the fat, feed the muscle by tom venuto. dont be intimidated by the word "bodybuilding". Also check out the exercise cure. Since you have medical problems that book will help you also. Both are amazing reads and the two most helpful books i read. Anyway, Bodybuilding doesnt mean becoming a massive machine, its a lifestyle that involves taking care of your body. The discipline that you get from body building will let you look how you want to look, and will help you maintain that look for a long time. But if you want to skip the reading ill give you some tips and pointers that will help you.

1: mental preperation

Almost everyone i know who starts a diet ends up either falling off of it, or gaining weight after they reach their goal. Ive personally done it before also. The reason this happens is because people are ignorant to how dieting works, and how their bodys work. In order to lose fat you need to fight off bad habits and cravings, and replace them with healthy habits. It takes about a month to break bad habits and create new ones, so the first month is going to be really hard. But heres some stuff that will help make it easier for you.

● write down your goals on paper and look at them daily. You should have a short term goal (ex. Lose 10 pounds in 1 month), a 3 month goal (ex. Lose 20 pounds of fat, and be able to run a 5k) and a 1 year goal (ex. run a half marathon). Writing your goals down and reading them will help motivate you and remind you of what you are trying to achive.

● write down daily tasks, but write them as if you already did them. So write down say "i walked today" i did 30 push ups today" "i rode my bike for an hour today." Doing this may sound stupid but it will help you create positive habits, and will rewire your subconcious into doing these tasks. Of you dont write them like that and instead say "i will workout" "i will run later" and so on, you may end up putting off your exercise or procrastinating. This is also great for creating non exercise habits, and breaking bad ones also.

● track your calories! Use my fitness pal, its a free app and its amazing. Track down everything you eat, and visualize exactly what is going into your body. Nutrition is about 80% of the work when it comes to losing weight. The app also will tell you how many calories you can eat to lose whatever weight you want to lose, so its helpful.

2: starting off small

● weight training is key for losing fat. Lifting also wont make you huge, unless you want it to. Start off with a beginner routine with light weights. The weights shouldnt be so heavy that you cant lift them, but also shouldnt be to light that you can do over 12 reps with ease. You want to be able to do between 8-12 reps 3x while feeling it. If you dont want to use weight check out /r/bodyweightfitness for workouts using only your body.

Your body will drop fat fast this way.

3: do cardio

Cardio is very important for your body. It will really help you in the long run. You should do cardio 3x a week, any kind of cardio for an hour. Hiking, walking, bike riding, oliptical machine, steps, etc. Cardio will improve your endurance, help with your asthma and also will make your heart healthy.

4: cut out as much salt and sugar as you can!

That will get rid of fat and bloating and make you thinner. One really easy way to reduce your sugar intake is to only drink water. If you make tea or coffee use splenda. Dont listen to the fear mongerers that say its bad for you. Its really fine and wont do harm to you unless you use like 40 packets of it. Stay away from sodas and juice.

5: eat consistantly, and for the love of god dont skip breakfast!

You can buy a container of egg whites from the store for about 3 dollars. Make a cup of egg whites in the morning and grab a fruit before school and you have a nice breakfast that takes less then 5 minutes to make. Hard boil eggs and grab and go if you need to. Breakfast is super important so dont skip it! Also you can eat as many times a day as you want so long as you stay within your calorie count. I recommend eating 4-5 meals a day to fight off hunger. But you can do it however. Just make sure its consistant, your body isnt meant to yo-yo.

6: sleep!

Lack of sleep leads to poor habits, poor dietary choices and also slows down your body. Get no less then 6 hours of sleep a night, and aim for 8 hours or more.

Hope this helps and i look forward to seeing your progress pictures on here. This is a great community here and i hope you stay on track and reach your dream body! Best of luck :)

u/Mahaffey · 6 pointsr/AskReddit

Subreddits to check out:

/r/Fitness

/r/bodyweightfitness

/r/keto

/r/loseit

My success story:

For the first 2 months, all I ate was fruit, veggies, and sources of protein. I cut out all bread/grain and dairy. I drank nothing but water. This coupled with bodyweight training (pushups, pullups, core, squats) and 30-second sprints made me lose 20 lbs in the first month. In the second month, I learned about Convict Conditioning and You are Your Own Gym. I also recommend SimpleFit if you only have about 15-20 minutes in the day to exercise. What I learned from these programs has helped me shed 20 more lbs. I still loosely follow my original diet (I caved in, I just had to eat bread/grain) by taking in the same amount of macros (protein, carbohydrates, fat).

Which is more important: diet or exercise?:

I would say that diet attributes to about 70 percent of a person's weight loss. Perhaps even more. That's how important diet is.

u/ScottAllenSocial · 6 pointsr/nutrition

Satiety function is highly individualized.

On average, protein-rich and high-fiber foods tend to be more filling. Potatoes have the highest satiety index. But things like satiety index and glycemic index are averages, and when you look at the individual data, you see huge variations.

Also, if you have any insulin resistance at all, even early stages, you'll find carbs (even high protein, high fiber) less satisfying than healthy fat.

Quite literally, trust your gut, not research on averages. You are not a statistic. If you want to learn more, I highly recommend The Hungry Brain.

u/mchall77 · 6 pointsr/Tennesseetitans

That's extremely good advice, and something I constantly struggle to keep in perspective -- even outside of fitness/weight loss. So, thank you for that.

 

And fasting has been a godsend for me. When I started in August, I didn't stick to a particular plan for food. It was less about what I ate and more about when/how often I ate. Started out on 16:8 to get acclimated. During that time, I ate lots of fast food (with some consideration to reducing carbs, but not eliminating them). Two meals a day. Still lost weight. Kicked it up to 18:6 towards the end of Oct/early Nov. Even lost weight over the holidays, which is a big deal. Stayed at 18:6 through Feb and moved to 20:4, 22:2 (OMAD) in March. 10 lbs a month is nothing to be upset about, and I only started hitting the gym again about 2.5 weeks ago. I've been walking outside on my 30-min lunch breaks at work since January, but that's it. To say it's been a success is an understatement. And it's the simplest plan I've ever managed. And I've tried almost everything.

 

I will never be able to tell a person that they shouldn't try fasting since it has worked so remarkably well for me. I realize that low carb vs high carb, low fat vs high fat etc is very much a case by case, person to person thing. But fasting should be something everyone practices, unless you have a very serious medical condition. You don't have to go apeshit and fast for 2-5 days every week. Just daily IF is plenty (16:8, 18:6, etc). We aren't meant to constantly be in a 'fed state' (with elevated insulin). The only times that elevated insulin is positive is during puberty and pregnancy. Outside of that, you're playing with fire -- skinny, fat, fit -- doesn't matter. But it's especially important for the obese. Elevated insulin blocks fat oxidation. It also leads to leptin resistance, making you hungry all the time even though you're fat.

 

My hunger and cravings are so greatly reduced now compared to August and before. Fasting helped me kick my alcohol habit. My insulin stays low, so my body more easily accesses the energy it stored for later. I don't get as hungry because my body recognizes that it's covered in stored energy/food, whereas before, it couldn't due to the chronically elevated insulin. Therein lies the paradox of the always hungry fat man.

 

Fasting best simulates the 'later' that your body is so desperately preparing for. And it's significantly less torturous than meticulously counting calories, especially if you keep your carb/sugar/junk intake low. Trust me. I've done both. And this wins. I haven't counted a single calorie in months.

 

Fasting is also a cheat code for mental clarity.

 

I get the skepticism. I had it too. Dr. Peter Attia is a great resource on the health benefits of fasting outside of weight loss. Fasting induced autophagy is a hot topic these days. Dr. Jason Fung is a nephrologist from Toronto who got tired of just giving his type 2 diabetic patients more and more insulin until their kidneys completely failed and they died. His book is a gold mine of simple, actionable advice on fasting for weight loss. Those are some good places to start if you have even an inkling of curiosity to know more.

u/T-_-squared · 5 pointsr/nattyorjuice

This is “blatantly” untrue. If you look at recent research such as that from Dr. Dale Bredesen ketogenic diets which include meat improve neurological function and reduce systemic inflammation. Depending on your genetic make up you may or may not respond well to saturated fat. PUFAs and omegas, simply are not unhealthy. That’s not to say that a whole foods plant based diet with primarily lean meat isn’t a good option for most. Also read The Plant Paradox and Grain Brain.

The Plant Paradox: The Hidden Dangers in "Healthy" Foods That Cause Disease and Weight Gain https://www.amazon.com/dp/006242713X/ref=cm_sw_r_cp_api_i_5GJXDb2V4KW2Q


Grain Brain: The Surprising Truth about Wheat, Carbs, and Sugar--Your Brain's Silent Killers https://www.amazon.com/dp/0316485136/ref=cm_sw_r_cp_api_i_AIJXDbBZNYRTS

u/Therion596 · 5 pointsr/Dietandhealth

Okie dokie, here are a few tips:


    1. Check out C25k - It's a structured and widely successful couch (not active) to running a 5k plan. It even has its own subreddit! Great place to start if you are currently not active and want to get into running specifically. Also look into running without heel striking, or also read the book "Born to Run", which is just highly motivational and will get you into the spirit! Here's a download link for an audiobook (torrent).


    1. I know everyone and their mother's mother has an opinion about the best diet to do, but really I think that the paleo diet is the best all around way to go. Be prepared to ditch all kinds of grains and, if you can manage it, dairy. The best resources for this are Loren Cordain's original work on the subject, and an addendum written by a gym owner named Robb Wolf. I believe this diet, especially when done correctly (i.e. by eating grass fed beef and other high quality meats) has the most sound biological basis, and have also used it to great success (I also happen to recall that you just moved to Arcata, and luckily there is an abundance of high quality grass fed beef around here, as well as wild caught fish and the like). The only reason I am not on it now is because I have moved recently, am still unemployed, and have absolutely no money. I recently did a video blog of my progress on this diet on an 8 week challenge (during which time I dropped a ridiculous amount of weight, over 40 pounds), if you wanna see just PM me, I don't want to post a link to videos of me on Reddit in the open. There is also a subreddit for this, but it's mostly just a circle jerk making fun of vegetarians and showing off what food they ate today. Still though, it can give you some interesting meal ideas.


    1. Just try to stay active! Hike in the redwood forest, stay on your feet, read up on some basic at home exercises. Supplement the C25K program with some bike riding or something on the off days (it only requires three days a week of running work).

      That's what comes to mind! Hope it helps.


      EDIT - Formatting, and added some links.

      EDIT 2 - you asked for websites! This one has an awesome quick start guide and lots of other good stuff. This one has some useful tools. These are the sites of the authors of the books I posted above, I have both books and love them dearly. There are also a TON of data online if you google around!
u/descartesb4thehorse · 5 pointsr/running

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.

u/tanglisha · 5 pointsr/xxfitness

I'm assuming you didn't retire due to injury.

Here are some suggestions that are related to what you like:

  • A different form of dance than what you were doing. There are hundreds of different types you can take up, many of which are great fun.
  • Gymnastics. Yes, there are classes for adults. If you don't want a class, you could pick up Convict Conditioning or You Are Your Own Gym.
  • Capoeira (Example if you've never seen it.)

    I know you said you eat well, but cutting out processed foods and sugar for a month or two could make a difference. It's likely you're eating the same as you were when you were more active, which is why you've put on a bit extra. Cutting back slightly will help with that.
u/YoungSatchel · 5 pointsr/trailrunning

For the latter, I would highly recommend Jay Dicharry's Anatomy For Runners . There's nothing "trail-specific" about it, but I've found it really helpful as I navigate a return to the trails post injury. It's got a great set of tests to identity problem areas and recommends excellent exercises--several of which my PT also suggested. Beyond that, a lot of his writing about biomechanics and muscle memory was really illuminating and has helped me think more about how to run smarter vs _harder. The one thing it's sorely missing is a solid index, but beyond that it's an excellent addition to any runner's library.

u/arrsquared · 5 pointsr/Paleo

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.

u/jdm001 · 5 pointsr/triathlon

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.

u/Simsim7 · 5 pointsr/AdvancedRunning

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.

u/pand4duck · 5 pointsr/AdvancedRunning

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

u/princess_peach413 · 5 pointsr/Paleo

Nope, it's not the ingredients or the microwave that are causing the stir. The Whole30 people refer to paleo-ify baked goods as Sex With Your Pants On. I dont think anyone is trying to make you feel unsupported, just trying to point out what might be a flaw in your Whole30 plan so you don't unintentionally sabotage yourself. It's up to you if paleo english muffins are going to work for you, but just understand its not to the letter of the Whole30 program. That does not make it bad, just not necessarily "Whole30". Hope that helps. I also highly recommend reading the book as it goes into greater detail on where the rules come from. It helped me a lot to understand how some rules that seemed arbitrary, weren't so arbitrary after all!

u/UWalex · 5 pointsr/running

Buy Racing Weight by Matt Fitzgerald, it's the best resource out there on nutrition for endurance athletes.

https://www.amazon.com/dp/B00C3MFR2O/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1

u/Jynxers · 5 pointsr/xxfitness

Since your weight is very much in the healthy range with a BMI of 21.8, I think a pound per week weight loss may be a touch aggressive. It means that, on average, you are eating about 500 calories per day less than you are burning. It's not dangerous to eat at that deficit, but it will impact your training and energy levels more than, say, a 200 calorie per day deficit.

I'd recommend checking out the book Racing Weight. It's all about the ideal way to get to your optimal weight for running and other endurance activities with minimal impact to your training. The key takeaway for me was to only attempt to lose weight outside of dedicated training cycles.

Personally, in my "journey" from 130 pounds to 120 (I'm 5'4"), I kept my calorie deficit really small, eating about 100-200 calories per day under maintenance for something around 1 pound per month weight loss. It was slow, but it allowed me to keep my energy up for training.

u/rsp35 · 4 pointsr/xxketo

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

u/pewpewberty · 4 pointsr/Paleo

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!

u/D1rtrunn3r · 4 pointsr/AdvancedRunning

Mucho love, my dear. I'm sorry that you are still in pain. We are here for you! If AR is too much - please, please - you can always DM me!

Have I recommended this book to you? You should totally check it out if I hadn't yet.

Deep breath.

Do you get any tenderness in the lower abdominals/hip flexors tied to the tendinopathy?

The adductor is a super super frustrating one. Been there and I feel you.

BUT when you do come back and start feeling strong again - you WILL be kicking ass again!! WE LOVE YOU SAIRO!!!!!

u/DryFish037 · 4 pointsr/AdvancedRunning

Switching to forefoot striking will be uncomfortable at first if you've been heel striking. It'll require muscles/parts of your leg that weren't used before. They'll strengthen with time. I don't think I'm a better PT than yours but I want to recommend Anatomy for Runners. The book will help you understand biomechanics and your body better so hopefully you can find out why your injuries are occurring. Good luck.

u/nodson · 4 pointsr/nutrition

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.

u/Waksman · 4 pointsr/running

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.

u/ManyLintRollers · 4 pointsr/xxfitness

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.

u/Ja_red_ · 4 pointsr/AdvancedRunning

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

u/trontrontrontrontron · 4 pointsr/running

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&robot_redir=1

u/aweg · 4 pointsr/Cooking

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.

u/punctualalex · 4 pointsr/vegan

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.

u/bunnylover726 · 4 pointsr/BabyBumps

I've been tracking on MFP for over a year and a half and I'm the same height as you- my username on there is the same as my Reddit name if you want to be friends :)

I shoot for 1550 (my pre-preg weight is 130 lbs. and I'm still in the first trimester) and I count my exercise using a fitbit charge 2. Granted, I've also been puking a bit quite often so some days I go over my goal and some days my diary says I made it, but I'm really under because vomit. Yay. Carefully tracking my weight helps, and so far it's pretty steady so I think I'm OK. And it's useful to keep tracking food anyway just to stay in the habit. Maintenance is tough as hell. 1200 is too low for us, especially as pregnant women our height. It will feel scary and weird to up your calories again, but I'm going to share a few tools with you to help.

Now, I don't know how familiar you are with the MFP app, but if you tap the "nutrition" button, and set it to calories, check towards the upper middle of your screen. It'll say "day view". Tap it, and it will change to "week view". If you're worried about going out to eat, or hitting up social gatherings where people force food on you, etc. then track your calories by week instead of just focusing on the daily. It's a lifesaver of a tool during the Christmas season so that you can budget for a few of grandma's cookies at a family gathering, then shave a few calories off the rest of your days that week.

If you're worried about watching your weight on a chart, I'd highly recommend using the Ovia pregnancy app for weight tracking. You type in your pre-pregnancy weight and your end goal and it graphs your daily weight on a chart. It also shows a shaded grey region that is where you're aiming for in order to stay on track for your goals. Oh, and it syncs with fitbit if you use a fitness watch to record your sleep and steps ;)

For general weight tracking, Libra (Android) and Happy Scale (iPhone) are great. They take a rolling average of the weights that you type in every day to show a trend, and they predict when you'll hit your weight goal. It's nice to not have one day of constipation leave me all worried- Libra averages it in and calms me down. It will also let you know if you're on track to hit your "goal" early (i.e. "hey, lady slow down you're gaining too fast!) If you want more info, those apps are pretty popular on /r/loseit.

Next, I'm going to recommend you two books. The Beck Diet Solution and The Diet Trap Solution. These books don't tell you what to eat- they're by a well known psychologist (I showed her books to my therapist and he immediately knew who she was) whose focus is on helping people who have/had a bad relationship with food. (Note- in her first book she recommends against weighing yourself daily. She's since rescinded that advice and recommends people weigh themselves daily and use either an app (like Libra/Happy Scale) or a calculator to take the weekly average.)

Dr. Beck offers advice for things like how to give into a little bit of a craving while eating it slowly to enjoy it, which is a downright necessary skill in pregnancy. Or reminding ourselves of our goal (a healthy baby and healthy mom) before we eat. Not eating standing up. Not eating while distracted. She lays out a plan to slowly introduce these tips into our lives one at a time to naturally make it easier to eat healthier. Plus, you only have to read a few pages a day, and as a mother I can only imagine that you only have so much time to spare on that.

The "Diet Trap" book is a guide for how to survive things like parties and the holiday season. I really think that you'd find her books helpful and that they'd help ease some of your anxiety about healthy maintenance/gain. She does recommend tracking your food and counting calories so her advice isn't going to push you off the rails- it'll just give you more tools to put in your toolbox.

Last tool: /r/fitpregnancy. In my honest opinion, those ladies put me to shame, lol. It's a sub of women who work out, track CICO, etc. through pregnancy and it's not as active as babybumps, but it's still worth subscribing and searching around in there.

Hopefully all those extra tools can help!

u/kaleidoscopic_prism · 4 pointsr/ChronicPain

Losing weight is usually on my list too. Someone recommended these books to me. Maybe they have them at your library? They are about the emotional aspect of eating, which is my problem right now. My pain gets bad, I go get ice cream.

I was told there's 3 books in the series, but to skip the middle book because it's a diet book, and the psychology books will work for any diet. I hope I looked up the right two books, I just read about them this morning.

The Beck Diet Solution: Train Your Brain to Think Like a Thin Person

The Diet Trap Solution: Train Your Brain to Lose Weight and Keep It Off for Good

(edit formatting)

u/80sve · 4 pointsr/Romania

citeste cartea asta, e scrisa de un doctor super smecher si iti explica aproape tot legat de cum sa mananci, ce sa mananci, cand sa mananci, de ce unii oameni se ingrasa si altii nu, ce efect au diverse alimente asupra corpului, de ce a numara caloriile e o aiureală pe termen lung, etc.

e mult mai ok sa iti iei sfaturile de la un doctor nefrolog care lucreaza zi de zi cu persoane diabetice si obeze pe care le ajuta sa slabeasca decat vreun 'nutritionist' sau cine stie ce persoana la intamplare.

asta daca vrei slabit. pentru culturism si a pune masa si muschi si etc, un trainer la sala probabil e mai potrivit.

u/rebelrob0t · 3 pointsr/REDDITORSINRECOVERY

I went to one AA meeting when I first got clean and never went back. I understand people have found support and success in it but to me, personally, I felt it only increased the stigma of drug addicts as these broken hopeless people barely hanging on by a thread. It's an outdated system that relies on little science or attempting to progress the participants and relies more on holding people in place and focusing on the past. Instead I just worked towards becoming a normal person. Here are some of the resources I used:

r/Fitness - Getting Started: Exercise is probably the #1 thing that will aid you in recovering. It can help your brain learn to produce normal quantities of dopamine again as well as improve your heath, mood, well being and confidence.

Meetup: You can use this site to find people in your area with similar interests. I found a hiking group and a D&D group on here which I still regularly join.

Craigslist: Same as above - look for groups, activities, volunteer work, whatever.

Diet

This will be the other major player in your recovery. Understanding your diet will allow you to improve your health,mood, energy, and help recover whatever damage the drugs may have done to your body.

How Not To Die Cookbook

Life Changing Foods

The Plant Paradox

Power Foods For The Brain

Mental Health

Understand whats going on inside your head and how to deal with it is also an important step to not only recovery but enjoying life as a whole.

Feeling Good: The New Mood Therapy

The Emotional Life Of Your Brain

Furiously Happy

The Science of Enlightenment: How Meditation Works

Educational

If you are like me you probably felt like a dumbass when you first got clean. I think retraining your brain on learning, relearning things you may have forgot after long term drug use, and just learning new things in general will all help you in recovery. Knowledge is power and the more you learn the more confident in yourself and future learning tasks you become.

Illegal Drugs: A Complete Guide to their History, Chemistry, Use, and Abuse

Why Nations Fails

Ideas: A History of Thought and Invention, from Fire to Freud

The Modern Mind: An Intellectual History of the 20th Century

Thinking, Fast and Slow

The Financial Peace Planner: A Step-by-Step Guide to Restoring Your Family's Financial Health

Continued Education / Skills Development

EdX: Take tons of free college courses.

Udemy: Tons of onine courses ranging from writing to marketing to design, all kinds of stuff.

Cybrary: Teach yourself everything from IT to Network Security skills

Khan Academy: Refresh on pretty much anything from highschool/early college.

There are many more resources available these are just ones I myself have used over the past couple years of fixing my life. Remember you don't have to let your past be a monkey on your back throughout the future. There are plenty of resources available now-a-days to take matters into your own hands.

*Disclaimer: I am not here to argue about anyone's personal feelings on AA**







u/willtoprepare · 3 pointsr/SquaredCircle

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.

u/venport · 3 pointsr/4hourbodyslowcarb

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&qid=1331676821&sr=8-1

u/gentleViking · 3 pointsr/asktrp

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:

  • Meditating: the best way to re-program your brain IMO ("Wherever you go there you are")
  • Teaching myself Jazz piano
  • Diet (Here's my diet)
  • Fitness (Here's my fitness bible)
  • Career Development (This)
  • Productivity & Time Management (too many books to mention, OP PM me if you want this list)
  • Not watching Porn & Masturbating less frequently (Highly recommended /r/NoFap)
  • No Alcohol

    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)




u/spmurrayzzz · 3 pointsr/keto

> that cute dark haired woman who pulled apart the China Study

That would be Denise Minger. She has an excellent book that is worth a read: http://www.amazon.com/Death-Food-Pyramid-Politics-Interests/dp/0984755128

u/Grok22 · 3 pointsr/dietetics

I just picked up:

The Hungry Brain: Outsmarting the Instincts That Make Us Overeat https://www.amazon.com/dp/125008119X/ref=cm_sw_r_cp_apa_i_Blr0Cb8X9XAMW

For real, why do we over eat?

Defending Beef: The Case for Sustainable Meat Production https://www.amazon.com/dp/1603585362/ref=cm_sw_r_cp_apa_i_Zmr0CbKVN2MJX

I'm very interested in the regenerative ag movement, and am not entirely convinced red meat is the scourge of the earth.

u/slohcinbeards · 3 pointsr/LosAngeles

If it makes you feel any better, you're not alone! I'm almost finished reading Hungry Brain right now and the science behind our appetite and adiposity is so fascinating! There's more to it than willpower, you're not "weak" for behaving that way. If you're in the mood for a book I couldn't recommend that more!

u/anderssewerin · 3 pointsr/keto

Well, a few thoughts...

It does sound like Keto but with a few restrictions. In particular NO ALCOHOL and mandatory veggies (micronutrients) for every meal.

This tracks well with my personal experience.

I have been doing lazy keto with acceptable results, but decided to tweak it in what turns out to be largely the same direction as this "evolv" diet. This largely based on reading The Secret Life of Fat and Always Hungry. My takeaway was that my underlying problem seems to be an accumulation of metabolically active fat, so basically too much visceral fat and possible accumulation of fat in the liver.

Now, I like a drink, and it had turned into my "guilt free snack" on Keto. After all, low or no carbs, right? But if the goal is to rid your liver of accumulated fat, it seems like a bad ide to hit it with alcohol on a regular basis.

Results? Well, I was losing about a pound pr. week before. Now I'm losing 2 pounds pr. week, and feel way less cravings.

TL;DR: For me keto works, but keto with no alcohol and more greens works roughly twice as well. Jury out on whether my metabolism is actually "getting a reset"


EDIT: Perhaps relevant: https://www.reddit.com/r/ketoscience/comments/5ucwts/what_kind_of_fat_goes_first/

u/twistedlimb · 3 pointsr/explainlikeimfive

check this book out first. https://www.amazon.com/Obesity-Code-Unlocking-Secrets-Weight/dp/1536682187
it would be cheaper and easier to check your blood sugar and eliminate that as a cause to night time eating. i changed my diet a little bit with less refined carbs (brown rice and lentils instead of white rice and pasta), a glass of milk, and a slightly later dinner time.

u/rainingsparks11 · 3 pointsr/loseit

This book changed my life in 3 months:
https://www.amazon.com/Obesity-Code-Unlocking-Secrets-Weight/dp/1536682187

Dr. Fung writes about the science of weight loss and debunks weight loss myths using only human trials as references. Calorie deficit diets have been scientifically proven to not work and we always put the weight back on anyways. Save yourself the struggle, the emotional rollercoaster of starvation, and get the book! 🙏

u/RedPanda5150 · 3 pointsr/loseit

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.

u/Kabloooey · 3 pointsr/coolguides

There's a pretty good book by men's fitness that is great for beginners and advanced alike. My ex is a personal trainer and she turned me on to it. The only thing left from that relationship I didn't burn from my mind. Gentlemen: Big Book of Exercises And
For the ladies...

u/Krazyfranco · 3 pointsr/running

I'd recommend checking out this book: https://www.amazon.com/Anatomy-Runners-Unlocking-Potential-Prevention/dp/1620871599

It has an overview of the mobility needed for running, along with self-assessments to determine whether you need to work on your mobility for your running.

/u/caseycaseydillah

u/wwdan · 3 pointsr/Atlanta

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.

u/Infinity_Health_DC · 3 pointsr/diet

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.

  1. Do you have any experience in the kitchen? If not, I’d recommend finding some easy online recipes that utilize fresh foods to cook with. A simple google search of “quick easy fresh recipes” will give you more than enough options. IMPORTANT Do not get overwhelmed, do not try to do too much. If you have minimum experience in the kitchen, that’s okay! Start easy and work your way up. Some people watch Food Network (I’m a sucker for Chopped!) and think there is no way I can cook, but it’s truly not hard to cook clean, whole foods!

  2. Cooking is important. Based on what you’ve listed for food for the day, you must be extremely hungry. While it’s important to cut back on the not so good foods you listed, it’s also important to make sure the body is getting proper nutrition. For instance, it looks like you’re increasing your activity by walking more, but your protein intake looks to be non-existent. This is not going to help your aches and pains as your body needs the protein, and in some cases, carbs, to help rebuild muscle/tissues.

  3. So let’s talk protein, carbohydrates, and fats for a second, which are called macronutrients. I am sure you’ve seen all sorts of advice with these online. Don’t eat too much. Make sure you get enough. ETC ETC ETC If we use the keep it simple method, this is the best advice I can give you: eat clean, whole foods. Bam. That’s seriously it. Now when you reach your health and fitness goals and then you want to zoom in and really get technical, you can start to break down whether you need to count macronutrients or calories or what and when you should eat.

  4. I know this sounds counter intuitive because of the diet culture we live in, but seriously, listen to your body. Eat when you’re hungry. Eat slow enough that your body can recognize when it’s had enough nutrition. Hormones will be released while you’re eating to tell your brain, hey! I’m full!!! Then stop eating. If you’re following step 3 of clean, whole foods, you can’t eat too much anyway. Yes. I’m serious. Your body will thank you for the fresh food and it will let you know when you’ve had enough.

  5. What is the difference between listening to my body and cravings? Cravings are more than likely psychological. So keep in mind, when I say, listen to your body, that doesn’t mean listen to your cravings. I hope that isn’t too confusing. Cravings can occur due to habits (see #6), due to stress (which you will at some point, if not already, be going through), due to numerous other physiological conditions too. When I heard someone say, listen to your body, I used to think to myself, what the hell does that even mean? It sounded like a cop out. But we don’t pay attention to that so much these days. We live in a world of eating out constantly, eating what we want, and not considering repercussions. We don’t listen to our bodies because we’re too consumed with other things. Food is an after thought. Congrats my friend, your eyes are beginning to open to the idea that food is important.

  6. Find a way to balance cravings. As an example, one of my toughest battles is after lunch and dinner, I ALWAYS want sweets, because for the longest time, I always ate something sweet after lunch and dinner. I love ice cream, I love chocolate, I love sweets! So, to hit that sweet tooth, I will eat strawberries, bananas, or apples. You can also google lots of recipes for ‘healthy’ desserts. That doesn’t mean it has to be absent of sugar or taste, but it can be controlled and if it’s cooked at home, it will be healthier than something store bought without question.

  7. What is clean, whole foods? Another easy tip: When you go to the grocery store, avoid the center of the building. That’s where all the processed foods are. Yes, that even means your campbells soups. BUT, don’t stop reading yet!! There’s better news!! You can make fresh, AMAZING soups easily! As an example, I cook a couple different meals on Sundays for the beginning of the week and pack those up in Tupperware. So that morning of work, all I do is grab the Tupperware, throw it in the lunch bag with a few healthy snacks, and I’m ready to go. Clean foods are mostly in your produce section, if they are not in produce, they do not have ingredients in them you can’t pronounce. When I go grocery shopping now, about 80% of my cart is produce. I pick up a variety of proteins, fish, chicken, pork, and beef for example. Variety in foods is important to get all the necessary nutrients!

  8. Organic, not organic, pastured, cage free, ect ect ect…. Look, you can delve into the world as food as much as you like. The further you go, the more you realize Americans have their eyes covered to the realities of the food we consume. For almost all Americans, the majority of foods we eat is shit. It is NOT healthy. Even foods that LOOK healthy aren’t always. This is where label reading comes into play. This seems complicated and sometimes, it is. You’re just getting started. At this point, focus on trying to eat cleaner foods. Try to get away from the processed stuff. The store bought soups have so many extras in them, including sodium and preservatives, which is something you will want to cut back on too. However, it’s not worth getting stressed about all of it. Do organic if you can afford it. If you can’t buy all organic, things you eat often, get organic. Also, foods that don’t have a peeling on them are more susceptible to pesticides than foods that do, i.e., strawberries absorb everything, get organic, however, oranges, we don’t typically eat the peeling, so if you had to choose, you can forgo the organic there. If you eat a lot of chicken, try to get the higher quality. But if you’re check book can’t stretch that far, don’t panic, it’s not the end of the world. Your body will thank you for buying anything that is freshly cook as opposed to something like Tysons Chicken Nuggets that are highly processed.

  9. Lastly, to save money on clean, whole foods, look for local farmer’s markets, CSA’s (https://www.localharvest.org), or talk to a local butcher/farm for buying whole animals, i.e., a whole chicken costs $15-25, and you can typically visit the farm to see where it is raised, it’s conditions, and it’s quality.

    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!!!
u/StringBoi · 3 pointsr/nutrition

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.

u/streatbeat · 3 pointsr/firstmarathon

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!

u/abigmoose · 3 pointsr/running

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&ie=UTF8&qid=1410305278&sr=1-1&keywords=eat+and+run) - The last chapter or two is all vegan recipes, if you're into that sort of thing.

u/Findail · 3 pointsr/running

Racing Weight shows how to find the right weight/body fat % as a way to improve performance.

u/ibondolo · 3 pointsr/triathlon

go find a copy of this book
https://www.amazon.com/Racing-Weight-Lean-Peak-Performance/dp/1934030996/ref=sr_1_1?ie=UTF8&qid=1482990618&sr=8-1&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.

u/EtherGnat · 3 pointsr/running

If you ever want to get deeply into the topic there's a book called Racing Weight by Matt Fitzgerald.

u/jarret_g · 3 pointsr/triathlon

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.

u/rmalpass · 3 pointsr/Velo

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.

u/acerni · 3 pointsr/Velo

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.

u/lrugo · 3 pointsr/keto

A good place to start for him might be the book Cholesterol Clarity by Jimmy Moore.

http://www.amazon.com/Cholesterol-Clarity-What-Wrong-Numbers/dp/1936608383

u/smerkr · 3 pointsr/Drugs

I've got a possible cure for you, but, it's kind of a complete pain in the ass.

Strict organic paleo diet, sunlight, no drugs / weed / alcohol. High on life, no bullshit.

I'd imagine most of your energy comes from carbs (vs fats / proteins), and these carbs are from wheat/dairy/soy/grain/processed food with their anti-nutrients plus added pesticides, preservatives, and GMO toxins.

Took me about 3 months to switch fuels and go into ketosis. Feels good.

The books would be A B. I have them both in pdf if you're interested.

u/PlowInTheDark · 2 pointsr/fasting

I was skeptical when I first heard about fasting and even intermittent fasting. I thought that the main benefit was discipline from the restriction and had not idea about the hormonal effects that make it successful. Someone recommended I read The Obesity Code by Dr. Jason Fung, a nephrologist in Canada who runs a practice that treats obese diabetics through fasting.

In the book, he provides a breakdown of every aspect of how fasting works, with cited studies and also discusses why fasting produces better results for his patients than the current standard nutritional advice.

https://www.amazon.com/Obesity-Code-Unlocking-Secrets-Weight/dp/1536682187

While reading the whole book would answer all your questions about safety and optimal nutrition while fasting, there is a summarized version available on Blinkist that you can read if you sign up for a free trial (I don’t get any referral rewards but it’s an option).

https://www.blinkist.com/en/books/the-obesity-code-en

He also wrote this extended guide, which goes over fasting in detail (totally free with no trial):

https://www.dietdoctor.com/intermittent-fasting

u/PuckGoodfellow · 2 pointsr/loseit

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.

u/JeffWright123 · 2 pointsr/ketoscience

> ...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.

u/pushabloom · 2 pointsr/NoFap

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.

u/scottklarr · 2 pointsr/Fitness

My first suggestion is do not neglect your lower body. Besides the obvious reason of having total body fitness, the legs and core have large muscles which means more calories needed for fuel (which in turn means less fat over your whole body, leading to a more overall "toned" look).

As already mentioned by the other commenter, exrx.net has a great listing of exercises. I am also a fan of Big Book Of Exercises for quick ideas (it also spells out some nice routines if you prefer to be told what specifically to do).

u/musicbro · 2 pointsr/gaybros

It actually is called that haha.
THE BIG BOOK has basically every excersize that's worth a damn in the gym as well as things to eat and workout programs inside.
I sound like a commercial for this book so I'm going to stop talking about it

But if you're looking at a workout book to switch up your exercises or just correct techniques in the gym, this is a good one to go by.

u/scubadev · 2 pointsr/running

Just another point of view. From my reading in Anatomy for Runners, it is a common misconception that rotating shoes will prolong their life. As the book states, the only reason to rotate shoes is if you run so often that the shoes don't dry between runs.

u/Terrasque976 · 2 pointsr/findareddit

I’d guess your biomechanics are off. Give this a read and what you learn. It offers a solid self analysis section that can help point out where you lacking strength, flexibility, and range of motion while providing a suggested means of helping each of those things.


https://www.amazon.com/Anatomy-Runners-Unlocking-Potential-Prevention/dp/1620871599

u/goobtron · 2 pointsr/AdvancedRunning

Been there... Sorry...

Don't waste your down time, though. You can still work on being a better runner even when you're hurt. This book really helped me get through my stress fracture. Good luck.

u/warren_piece · 2 pointsr/running

that. sucks.

check out this book.

the title is misleading but the information within is amazing. the authors premise is - rest doesnt solve the problem...it helps the symptom to pass. find the problem and strengthen / retrain to actually fix the problem.

the author is not a quack and his book is filled with great stability and strengthening exercises that will help the reader to run better.

u/jeffkorhan · 2 pointsr/AdvancedRunning

I do the weights at the gym one day/week but most of my strength and core training is bodyweight because BALANCE is where the strength comes from (see LeBron article below). One leg bridges, straight leg deadlifts, etc are a couple of the exercises runners should be doing to strengthen their drive.

You can find most of these exercises in https://www.amazon.com/Anatomy-Runners-Unlocking-Potential-Prevention/dp/1620871599. It helps to get some bands and maybe an exercise ball. If you can get a couple of dumbells that helps too.

Heres's some other great bodyweight exercises for runners, specifically for strengthening glutes: https://www.popsugar.com.au/fitness/Workout-Sleeping-Butt-Syndrome-44485654

And this one is interesting. LeBron James is one of the strongest, fittest guys in the game but he had some injuries and performance issues to fix. This video shows some of the body weight training he trainer put him on using bands and exercise balls. And he says this is what turned everything around for him. http://www.espn.com/nba/story/_/id/22778062/how-lebron-james-fixed-back-track-play-all-82-games-nba

.. and he paid the former Navy Seal $1 million US for this training! That says a lot about the value of bodyweight training. :)

u/Tumek · 2 pointsr/Paleo

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;

  1. This depends on your goals but, honestly, if you're completely revising the way you eat then I would focus on that and try to avoid anything else at the moment. Once you have the hang of the food then I would start introducing more exercise.
  2. I haven't found any apps that are that good. My strategy is to sit down on a Saturday to make a meal plan for the whole week. I browse through my favourite Paleo sites and choose recipes, then write the entire shopping list. I spend Sunday shopping and prepping food for the week. I've found that preparation is the key to not falling off the wagon.
  3. If your diet has included a lot of sugars and you're going pretty strictly Paleo then you'll notice headaches in the first few days. If you're a coffee drinker then keep drinking coffee, just have it black, you don't need to add caffeine withdrawals to sugar withdrawals. Give it a week and you'll be fine. After two weeks you'll be feeling better and after three you'll feel like a new person.
  4. Like /u/skullydazed said, drink beer or cider if you want to but don't try to pretend it's Paleo. If you're really looking to lose weight and you NEED to drink alcohol then drink something like Vodka + Soda Water + Fresh Lime. I would recommend skipping the alcohol at least for a few weeks to see the difference it makes. Beer is full of crap your body doesn't need and it really can be hard to lose weight without removing beer from your diet.

    Most importantly; figure out what works for you. 80-90% healthy but maintainable is better than 100% healthy but unrealistic.
u/tofapornottofap4 · 2 pointsr/GetOutOfBed

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?

u/bbqbot · 2 pointsr/Fitness

Try reading this book before you go buying another appliance.

u/Jacoby6000 · 2 pointsr/Fitness

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.

u/KettlebelleNYC · 2 pointsr/loseit

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!

u/3sides2everyStory · 2 pointsr/StackAdvice

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.

u/robrnr · 2 pointsr/Fitness

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.

u/incster · 2 pointsr/running

You should read Matt Fitzgerald's Racing Weight.

u/thedumbdown · 2 pointsr/running

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:

  • my cruising pace was about 8:15/mile and is right at 7:30 now - I've had the goal of BQ'ing for a couple years now and have been trying to be smart about it. I ran a 20:41 5k a week ago, which is the first time I've ever run a 5k purely to see what time I could get. I have A LOT to learn about tactics and pacing for races, but I sure I'll be able to hit 18 minutes once I understand how to run that specific race.

  • bench was ~100 and it's 160 now and I'd say my other % gains have been similar in other areas. I'm happy with those numbers and really don't want to go much higher in an effort to avoid bulk.

  • I was running 4 to 5 days a week averaging probably 25 miles a week and I'm more after today I'll have 43 miles for this week leading into Ragnar next weekend.

  • I'd never thought about flexibility before because I'm naturally loose; however, once I had my first ITBS problem, that changed dramatically and I stretch & foam roll just about every day.

  • My diet, which is certainly a huge part, has essentially stayed the same and admittedly could use some work as it's the weakest aspect of my training. I've read Race Weight by Matt Fitzgerald and it just didn't sink in at all. I really wanted it to, but I'm going to try again once I finish Salazar's Guide to Road Racing.
u/sfw_forreals · 2 pointsr/running

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

u/liatris · 2 pointsr/keto

You might check out the book Cholesterol Clarity: What The HDL Is Wrong With My Numbers? by Jimmy Moore, Eric C. Westman (Author) Dr Westman is the the one who did the original studies for Dr. Atkins at Duke. There are some great interviews with him on youtube.

u/greatkingrat · 2 pointsr/keto

Yeah, that's the problem with convincing a skeptic with blood results. They look bad when viewed through traditional eyes.

OP, it's great you have this deal going with your mother, but over the next 6 months you have to educate her on what good blood results actually look like. High total cholesterol isn't a bad thing (in fact that number is meaningless) but if she thinks it's too high and dangerous then you haven't really "won".

I recommend Jimmy Moore's Cholesterol Clarity to help.

http://www.amazon.com/Cholesterol-Clarity-What-Wrong-Numbers/dp/1936608383/

u/MrOrsom · 2 pointsr/ketouk

I would strongly recommend starting with this book. It will explode a lot of the myths about cholesterol for you.

u/Him3hDH · 2 pointsr/progresspics

I eat 100% paleo, if you wwant to learn more I recommend a book, easy read http://www.amazon.com/It-Starts-Food-Discover-Unexpected/dp/1936608898 also Crossfiting got me here

u/branespload · 2 pointsr/Paleo
u/justhamade · 2 pointsr/4hourbodyslowcarb

I have never read a reddit post this long before, or all the comments. You write very well.

I'll start with the budet issue. I do try to be as frugal as possible as well, but can 'afford' most of the food and to by expensive organic stuff sometimes too. I would make lean ground beef a staple. I would take the time to seek out a butcher or farmer so you know where the meat is coming from, and can usually get it at big box store prices. Where I live that is ~$3 per lb. I would also get some beef liver. This is actually one of the most nutrient dense source of food you can eat. One way to work it into your food with it being palatable is to mix it in with the ground beef. I also eat a ton of bacon. You should be able to get it for pretty cheap as well.

For eggs it was mentioned already but eat the yokes, Tim even says that hidden in the Testosteron chapter. I would again try to find a farmer that you can get pastured eggs for cheap.

For veggies I find that frozen is usually more expensive. Buy fresh whatever is on sale and paying attention to all the grocery store flyers is important. Again finding farms and farmers markets too. Some communities have Community Supported Agriculture (CSA) where you can put in some time working on the garden in exchange for some of the produce, I would look into that.

Also if you google for "paleo budget shopping list" or things like that there are a lot of resources. SCD comes from the same foundation as Paleo (listen to Tim on Robb Wolfs Podcast from Dec 2010 for more info).

It seems like you may not have a lot of financial resource but do have quite a bit of time. I would use that time to learn as much as possible about nutrition, for both physical health and mental health. Tim's book is a great starting point but it doesn't quite fill in a lot of the gaps. There are a lot of false info in conventional nutrition info and he didn't quite debunk them all enough. You can get books for free at your local library, hopefully it is a decent library. If not there are other ways to find them and most of these people have great websites and blogs as well.

  1. It Starts With Food I have read a lot of books, and if this one came out sooner it would have saved me a lot of time. It is the best book by far. The blog is at http://whole9life.com/
  2. Robb Wolf's podcast. This has been huge place for me to learn about some of the more scientific aspects of nutrition. I also read his bood The Paleo Solution and it is a good read.
  3. Gary Taubes. He has a ton of interviews and talks on youtube and around the web http://www.google.com/search?q=gary+taubes+interview he also has 2 good book, "Good Calories Bad Calories" and "Why We Get Fat"
  4. Underground Wellness podcast and the Dark Side Of Fat Loss Ebook by Sean Croxton. This podcast is all interviews by some of the best nutrition gurus out there (all of the previously mentioned have been on his podcast plus way more) The ebook is quite good as well
  5. Emily Dean she has a blog here http://evolutionarypsychiatry.blogspot.ca/ and http://www.psychologytoday.com/experts/emily-deans-md She also has a book which I just found out about.
  6. Stephan Guyenet Blog at http://wholehealthsource.blogspot.ca/ he is quite technical but very good source
  7. Chris Kresser has a great blog and podcast as well.
  8. Dave Asprey bulletproofexec.com blog and podcast. He has really good stuff on stress and sleep hacking http://www.bulletproofexec.com/hack-stress/
  9. Marks Daily Apple by Mark Sission great blog and forum. Also has a couple of books out call Primal Blueprint.

    There are also some small 4 HB specific blogs. hisc1ay has a good one http://www.findingmyfitness.com. Mine is at http://www.myfourhourbodydiary.com/. Luke at http://4hourbodycouple.com and http://4hourbodyzone.com by Brian and http://www.4hourlife.com/ by Stephen.

    Also the http://www.4hbtalk.com forum is quite active and has a lot of helpful people.

    To address some of the other specific things you asked about. The eggs I already mentioned I wrote about it a while ago if you want more detailed info http://www.myfourhourbodydiary.com/2012/02/05/the-big-fat-missing-chapter/.

    I personally don't think beans are the best choice for you give your history of thyroid issues. I would definitely stay away from peanuts, I know you didn't mention them but they are a legume, and the protein lectin in them can not be digested. This is why so allergies to them can be so sever in some people. I can see how your thyroid issues may have disappeared when you started eating more. Fasting that much and eating that little would cause a huge stress on you adrenals and your cortisol would be through the roof.

    I think roots and tubers like sweet potatoes, yam, taro, carrots, squash and other starchy veggies (potatoes might be ok for you too, they have a higher glycemic index but if you are eating them with fat an protein the glycemic load should be low) would be a safer choice for you. They have a glycemic index of ~37 which is pretty low and have very few inflammatory proteins.

    I also would try to limit starchy foods to 1-2 meals a day not all 3. A high fat and protein breakfast will keep you satiated for a long time and provide a ton of nutrition. Here is a good example although I would avoid the fruit until you are at your goal weight http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/270/The_Meat_and_Nut_Breakfast.aspx

    I also recommend to people to try a gluten free cheat day. It worked wonders for me and most people that try seem to feel much better and lose fat much faster as well. I try and recommend to eat as much fruit as possible on cheat day. Helps build up that store of liver glycogen and help with any sweet tooth issues.

    For exercise looks pretty good what you are doing, especially since you are noticing a difference so fast. When you start to plateau or get bored of those exercises adding in some stuff from the kiwi workout would be good, and other KB stuff like cleans and snatches if you feel comfortable doing them. Learning the more advanced stuff too is fun, like turkish getups, on legged deadlifts etc. Also I highly recommend pullups, you can usually find a bar at your local park to do them. Being that we sit a lot we generally have a weak back and pulling muscles.

    As for the amount of weight lost you are doing very good. I think 10 lbs a month is around average maybe a bit over average. I think it would really benefit you to make some non scale goals (NSV or non scale victories as they like to say in /r/loseit) see this post for ideas http://whole9life.com/2012/08/new-health-scale/
    The scale is a really shitty way to measure body composition and health.

    Some longer term goals and maybe some performance goals I think would really help you out as well. 'Dieting to lose x amount of weight' is never successful. Tim states in the book many time it is a lifestyle change. You want to look good, and being healthy is the best way to accomplish that. My goal from the start was to lead a healthy lifestyle to set an example for my son and any future kids I have, I have been at it for 18 months now and will never go back. There have been set back, ups and downs along the way, but when your goal is long term and you are looking way down the road, having some cake at a birthday isn't that big of a deal.

    I also get a ton of help from my S/O and I highly suggest everyone get by in and help from the people around them. They don't have to be as passionate about it as you are but as long as they are board and have some sort of health related goals it makes a huge difference.

    Good Luck, feel free to contact me directly.
u/ificandoit · 2 pointsr/loseit

For better or worse I've become sort of a follower of Pete Pfitzinger. His book Faster Road Racing has become my go to resource for all things training. His break down of nutrition is only 1 chapter but I found it very helpful when I transitioned off of a Keto diet and into fueling my running. It also explains each type of run. The reason for each type of run. The proper paces and goals for each. I use the Half Marathon training plan as my daily schedule. Following this plan and the information in the book I've gone from a 2:20:xx half in May, to a 2:09:xx in July to progression runs under 2:00:xx a few weeks ago. I'm hoping to go sub 1:55:xx in 3 weeks but we'll have to wait and see on that one.

There are also some other books that come highly recommended on the nutrition front. Racing Weight by Matt Fitzgerald comes to mind first along with all of it's follow up cook books and web sites. I don't buy into all of his ideas but a lot of people do and some of it is really pretty sound advice.

u/sloworfast · 2 pointsr/artc

Try this link?

u/Reustonium · 2 pointsr/Velo

I really recommend Matt Fitzgeralds "Racing Weight", there's an entire chapter devoted to discovering your ideal race weight.

TLDR:

  1. Find the ideal body fat % that corresponds do athletes in your sport/age/level
  2. Determine what weight you would be if you were at that %
  3. Experiment around the fringes of your ideal (e.g. is your performance in races better if you weigh 'X')

    The entire book is full of great tips for maintaining a healthy diet for competitive endurance athletes.
u/jpbronco · 2 pointsr/trailrunning

Racing Weight by Matt Fitzgerald has a couple chapters on body type and ideal body fat percentages.

u/KoopySandwich · 2 pointsr/ketorecipes

You may be having trouble with Wheat Germ Agglutinin (aka WGA, a lectin found in whole grain wheat flour) and/or Transglutaminase (aka 'meat glue'), transglutaminase is used to replace yeast in a large amount of the United State's baked goods. Whole grain baked goods and pastas not only have gluten but also WGA, making white bread, which only contains gluten, actually the healthier option from a gut and overall perspective. WGA promotes inflammation, interferes with the digestion of proteins, kills cells, and all sorts of other bad effects, making it worse than gluten by far. The 'whole grain goodness' fad starting decades ago kicked this off in America. And transglutaminase, the yeast substitute, actually causes the body to become gluten sensitive if it wasn't already. This is why cultures that depend on gluten as a major source of protein are fine with it. Seitan is a dietary staple in Indonesia, and while it contains gluten it does not contain WGA.

I'm gonna guess you're in the U.S., it's entirely possible that if you ordered a loaf of sourdough in France you might experience no brain fog or muscle tension (not to mention the fermentation process of sourdough actually eats up extra gluten, compared to conventional bread making). This is why many gluten sensitive people have reported minimal to no symptoms while eating bread goods in parts of Europe.

Second thing relates to what you said about studies focusing on gastric distress, that's probably true, but at this point it is well known that the gut effects the brain in many ways, and not insignificantly. What you see as brain fog and muscle stiffness may very well start in the gut. I might be mistaken but I think Chris Kresser has talked about the connection of the gut to other parts of the body. He's a very smart guy and I like him a lot but I want to direct you to someone with a fair amount more (medical) experience, Dr. Steven Gundry. Check out The Plant Paradox, I highly recommend you read this even if you have no intention of changing your diet (I didn't when I first started reading, been battling gut issues and symptoms like you describe for 5 years, going gluten free for 3 of those years hardly helped though, and I learned why in the book), he gives a fantastic summary of why foods humans have been eating for thousands of years are suddenly turning against us. Can't recommend it enough. I could go on but I am not a scientist or a doctor but Steven Gundry is, his book will do a better job than me summing it up here.

I hope you find this helpful and informative, I wanted to reply to you yesterday, before your comment was buried at the bottom, little late now so I guess I wrote this all out just for you since no one else is gonna see it :P Hope you have a good weekend!

Edit: spelling. Also meant to say, I'm still gluten free due to keto but I do think gluten has gotten a very bad rap here in the U.S. in the past several years. There are certainly good reasons why gluten-free foods and diets have taken off but some of them have less to do with the gluten itself and more to do with our food industries and the way foods are harvested and processed.

u/construkt · 2 pointsr/MTB

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

u/ZWXse · 2 pointsr/AskReddit

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.

u/TeamEarth · 2 pointsr/Nootropics

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&qid=1313624991&sr=8-1
Blog: http://www.fourhourworkweek.com/blog/

u/papertiger80 · 2 pointsr/P90X

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.

u/kamakiri · 2 pointsr/AskReddit

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.

u/rkmike · 2 pointsr/loseit

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!

u/ggreen129 · 2 pointsr/AdviceAnimals

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.

u/SquirrelOnFire · 2 pointsr/IAmA

If you're willing to pay good money...

Go drop $17 (incl shipping)

Or follow the abbreviated version of the mealplan:

  • Cut out grain-based carbs (wheat, rice, corn, etc) and sugar. Legumes are encouraged.

  • Cut out dairy (cottage cheese is OK though - don't remember the reason)

  • Eat a high-protein breakfast (I go with eggs & spinach or similar)

  • Eat a meal every 4 hours. (e.g. 8AM, noon, 4PM, 8PM)

  • Avoid alcohol except red wine (look for ones with low residual sugar)

  • Ignore these rules and go nuts one day a week (I do saturdays, and eat waffles w/ maple syrup, donuts, candy, drink beer & liquor)



    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.
u/JackGetsIt · 2 pointsr/RedPillWomen

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.

u/inconceivable_orchid · 2 pointsr/loseit

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.

u/legion02 · 2 pointsr/keto

It also tastes kinda similar to butter so there's that. Believe it or not you can thank Tim Ferris for that recommendation.

u/simpl3n4me · 2 pointsr/AskReddit

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,

u/YoureWelcomeSix · 2 pointsr/army

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

u/Fire_in_the_nuts · 2 pointsr/CrohnsDisease

Follow the doctor's advice.

If he wants to try a dietary approach, there are a bunch of different options, many different books. He will have to try different things to figure out what works best for him. If he's really determined, with some luck something will work for him.

Life Without Bread is a low-carb approach.

Breaking the Vicious Cycle works for some.

Inflammatory Bowel Disease by Hunter may be useful; haven't read it yet myself.

I think Cordain's Paleo diet book addresses autoimmune disease. I liked his approach.

Robb Wolf's Paleo book is only slightly different, and also addresses autoimmune disease.

No one diet works for everyone. Some people never find specific dietary guidelines that work. Many people can identify foods that are particularly problematic, and finding these may start with a particularly monotonous diet, followed by adding in individual food items to determine tolerance. I think Hunter's book goes that route, but I'm uncertain.

Things that work for some: extremes, such as vegan/extreme vegetarian, or total carnivore. Highly recommended: fermented foods. Avoid sugar.

u/JunesongProvision · 2 pointsr/vegetarian

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.

u/Domesteader · 2 pointsr/vegan

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.

u/Dustin_00 · 2 pointsr/Juicing

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.

u/darkmooninc · 2 pointsr/Fitness

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.


u/Nerdlinger · 2 pointsr/Fitness

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.

u/abcocktail · 2 pointsr/Fitness

Not at all. They're for anyone. And if you really want to make it to the goal you're setting for yourself you're going to need to learn the stuff in my book at some point.

For workouts, start with Body Sculpting Bible:
https://www.amazon.com/Body-Sculpting-Bible-Men-Third/dp/1578264006


For mindset, start with my book.

and for learning how to eat, read this:
https://www.amazon.com/Burn-Fat-Feed-Muscle-Transform/dp/0804137846

u/jags70 · 2 pointsr/nutrition

I recommend this book:
Burn the Fat, Feed the Muscle: Transform Your Body Forever
https://www.amazon.com/dp/0804137846/ref=cm_sw_r_cp_api_2cW3BbP4B093T

u/misskinky · 2 pointsr/fasting

In THAT case, I change my book recommendation! Read this one: https://www.amazon.com/Beck-Diet-Solution-Train-Person/dp/0848732758

It has the power to change your life. I know, I know, it is BRIGHT pink and the cover looks so hokey and the title is ridiculous. But it's written by the daughter of the founder of CBT and it is brilliant. Everybody I've recommended it to has told me "it is like she was reading my mind. Why didn't I get this sooner?"

I am a dietitian and a good 40% of my whole practice is guiding people through that book due to popular demand

u/harrick · 2 pointsr/fatlogic

I've been working on that very same problem for the past year. Someone else on this subreddit mentioned that they used The Beck Diet Solution to deal with changing their mindset. I will attest that it is working for me. I may not be clear on all the reasons why I do it but I now have the tools to stop myself from self-sabotaging.

u/hopawaay109 · 2 pointsr/loseit

Hey, no problem! I got it off of Amazon for about 13 bucks. It is just based on cognitive behavioral therapy specifically geared towards eating and training the brain. It's been helping me, my therapist recommended it and I'm working through it and checking in with her about it. (https://www.amazon.com/Beck-Diet-Solution-Train-Person/dp/0848732758/ref=sr_1_1?ie=UTF8&qid=1524618869&sr=8-1&keywords=beck+diet+solution+book)

u/octoberness · 2 pointsr/trueloseit

Two resources that you may find helpful:

(1) [The Beck Diet Solution: Train Your Brain to Think Like a Thin Person] (http://www.amazon.com/Beck-Diet-Solution-Train-Person/dp/0848732758/ref=sr_1_1?s=books&ie=UTF8&qid=1453687296&sr=1-1&keywords=judith+beck) I don't resonate with the word THIN in the subtitle, but having gone through most of the book - it does have helpful ways to shift your thinking, etc.

(2) Primal Potential podcast Elizabeth Benton's podcast has LOTS of info on emotional eating, self-sabotage, etc. I like that she is someone who once weighed 300+ and took off the weight.

u/TruthWillSetYouFree · 2 pointsr/reddit.com

Push ups are great exercise, but pushing is only one of the four main categories: push, pull, core, legs

http://www.amazon.com/You-Are-Your-Own-Gym/dp/0971407614

u/c0d3M0nk3y · 2 pointsr/Fitness

well, I have just joined a crossfit affiliate gym. So far, we have only been doing bodyweight stuff, so mostly stuff that around the internet ive found called travel workouts of the day (apparently because you can do them while travelling, since they require little to no equipment)

HERE is a listing of a lot of these workouts, and HERE is an awesome generator that picks a workout for you on random. Just select bodyweight (or whichever category you like) and it'll generate a workout for you

Don't really know how fittit thinks about cross fit, but I think if you don't take it too seriously, and just take it for what it is (a high intensity, short duration workout) and of course, not become obsessed, then I think it is a good workout. I personally like it because I like its style, but I am in no position to say whether it is worse/better than anything else out there

Also, you might wanna checkout You are your own gym which has its own subreddit at /r/YAYOG which seemed like an awesome book, but I've been seeing better progress with xFit (but that, in all honesty, is probably because I have joined the gym with some of my friends and my wife, and I find the company much more motivating than working out alone, and keeps me from skipping workouts. I have been much more committed now than I was when I was following that book, so it is probably entirely my fault and not the book's)

if you are still reading, sorry I poured out such a long reply, but honestly, i LOVE BW workouts... they are so cool and simple and you can do them everywhere. Stick to them, or add them to any other routine you've got, they're god damned awesome, and at the very least, they are SO MUCH FUN :D

u/Dubhan · 2 pointsr/Paleo

The author of that article, Denise Minger, also has a fantastic book Death By Food Pyramid that goes into great depth examining the poor science and shady politics that got us where we are today. It's one of the most readable volumes of its type due to her ability to distill and explain scientific studies in such a conversational style.

u/toothpanda · 2 pointsr/loseit

Two books I have found very helpful are The Hungry Brain by Stephan Guyenet and Salt Sugar Fat by Michael Moss. The Hungry Brain goes really in-depth into the neurobiology of how our non-conscious mind influences decisions and regulates eating behavior. The modern food environment triggers some very primitive responses in our brains and makes us want to eat far more than we should. Salt Sugar Fat is about the food industry’s part in that. Food companies (very understandably) want us to buy and eat as much as possible, and they spend an immense amount of time and money designing foods that tap into the brain circuits Guyenet talks about to get us to do it. Together the books have been pretty motivating, and I feel like knowing what’s going on in my head has helped me put together a way of eating that’s sustainable.

u/seekAr · 2 pointsr/1200isfineIGUESSugh

The Obesity Code by Dr. Jason Fung.

It is life changing for me.

u/aberdale · 1 pointr/fasting

Every body is different but we all have some common traits. Have you ever looked at Dr. Gundry?

https://www.amazon.com/Plant-Paradox-Dangers-Healthy-Disease/dp/006242713X

Read the reviews...

u/proudcarnivore · 1 pointr/unpopularopinion

This isn’t evidence but this book lays out the idea of how some vegetables may cause you harm from their natural pesticides.


The Plant Paradox: The Hidden Dangers in "Healthy" Foods That Cause Disease and Weight Gain https://www.amazon.com/dp/006242713X/ref=cm_sw_r_cp_api_i_FNyYDbRB0DC8E

u/IntnsRed · 1 pointr/MultipleSclerosis

There are more reasons to avoid all grains. I already noted one doctor's Grain Brain book above and grains' tendency to be inflammatory.

Dr. Gundry in his Plant Paradox book advances a theory that auto-immune conditions are caused by gut problems and that grains are a problematic issue there too.

The excess calorie idea you advance is no doubt true, but as MSers if we're having gut/intestinal problems, are forced by the disease towards a too-sedentary lifestyle (and its concerns about weight), those 2 issues force us to logically want to eat high-nutrition foods rather than foods with calories that don't give us much nutrition (i.e. grains).

u/sbenitoj · 1 pointr/loseit

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!

  1. Calorie Counting Misses the Boat – It is true that if you eat fewer calories than you burn you will lose weight, but what I didn’t understand at 17 years old was WHY do some people naturally eat the same amount as they burn and why do others eat MORE than they burn (and thus become fat). From day to day your body burns roughly the same amount of calories, there are really only two sources for those calories: food you eat that day and stores of energy contained within your body (that is, body fat, muscle, and glycogen). The reason why some people overeat (and thus are overweight) is that they cannot easily access their stores of energy. Why? There are a number of reasons, but the primary contributor of this energy imbalance (and that’s really what obesity is), is elevated levels of the hormone insulin. When you digest food it spikes your blood sugar. When your blood sugar goes up, your body has to secrete insulin in order for your fat/muscle to absorb that blood sugar. The more insulin that your body secretes, the more nutrients that will be shoved into fat (and at the same time, the harder it will be for your fat stores to release energy). You’d think that people who have tons of fat to lose wouldn’t feel hungry because of all their fat, but because they have elevated insulin levels their bodies can’t actually ACCESS those fat stores, so their body tells send a signal to eat more food because that’s the only energy it can access. The question is, what do you do about it? All foods spike your blood sugar (and thus your insulin levels), but carbohydrates spike them the most, protein a distant second, and fats a very distant third. So in order to keep your blood sugar lower (and thus lose excess fat), you need to drastically reduce the amount of carbs you eat (that is, eliminate bread, rice, pasta). You should be eating primarily meat and vegetables. Back on calorie counting, it’s not that it DOESN’T work, it’s that it’s UNSUSTAINABLE. If you’ve ever met someone who’s lost weight counting calories, ask them how long they kept the weight off for. Inevitably people who count calories become too hungry or too tired. It should be common sense to people that 2,000 calories of pure sugar is not identical to 2,000 calories of grass-fed organic beef, but it’s not. Sadly, the calorie is a calorie myth lives on. Don’t fall for it.

  2. Aerobic Exercise – I used to think hours of long, slow cardio was great for weight loss. It’s not. Short-intervals (e.g. 30 second all out sprint followed by 2 min walk, repeat 4 to 8 times per session, 2x per week) is MUCH better for fat loss. If you’re 75 lbs overweight, I wouldn’t recommend anything but walking 20 minutes per session 2 - 3x a week until you’ve lost most of the excess fat through proper diet. If you start running with a lot of excess fat you risk tearing up your knees and hurting your back. If you have access to a swimming pool, that’s an acceptable low-impact way to exercise as well.

  3. Weight Training – I used to think that tons of sets, tons of reps, and light to moderately heavy weights were the way to go. Big mistake. If you’re spending hours and hours a week in the gym, you’re wasting time. You only need to master three lifts: the bench press, the squat, and the deadlift. Focus on perfecting your form and for every week that you meet your goals, increase the amount you lift the next week.

  4. Organic Meat and Vegetables – I’m not going to go into detail here, but it should be obvious that it’s unnatural to inject animals with hormones/antibiotics and cover vegetables in pesticides. Anything that’s injected into an animal or sprayed onto a vegetable ultimately goes inside you when you eat it. Opt for pasture raised animals and organic vegetables. Whole Foods is expensive, but the quality of their food is worth it.

  5. Lifestyle – Lots of people have the “I’ll just lose the weight, and then go back to eating what I want.” This mindset is, in a word, INSANE. If you’re overweight, it’s because you’re eating the wrong foods. You can’t lose weight and then go back to eating the wrong foods again. Well, you can, but you’ll become overweight again. It may be hard to stomach this idea right now, but you need to view this as a CHANGE FOR LIFE. That can sound intimidating, so I want to elaborate on it briefly. People typically react, “Does that mean I can NEVER eat pizza again?!” Obviously not. I personally eat “healthy” foods 6 days a week, and on day 7 I eat whatever I want (cheat day). Lots of people sustain their weight loss by following a 6 day on, 1 day off system. Something else that may be hard to believe right now is that even though you can’t imagine living without bread/rice/pasta/pizza/sugar right now, you won’t always want those foods as much as you do now. As you lose weight, not only will your progress will serve as ongoing motivation to eat healthy foods, but also your desire for unhealthy foods will go away (I experienced this first hand, but it took 2-3 months for it to happen). Unhealthy food is not the only source of enjoyment in life.

  6. Other People – No matter what your goal is or what system you use for weight loss, SOMEONE IS GOING TO CRITICIZE YOU. You need to be prepared for this. Friends, family members, other students, the list is endless. What’s amazing is even overweight people will tell you you’re doing it wrong! When someone criticizes your system, you can say, “You might be right, it might not work, but I’m going to try it for a month and see how it works, couldn’t hurt to try right?” When someone criticizes your goal, perhaps they’ll be concerned that it’s unrealistic, you can say, “You might be right, maybe my goal is too ambitious, but other people like me have lost weight before, so I figure I can do it too. What do you think?” Even though people are criticizing your diet / goals, what they REALLY want is to just be listened to, people want to know their opinion matters. So let them know you value their opinion, listen to what they have to say, but you don’t have follow what they say just because they say it!

  7. Goals & Systems – Regardless of what system you try for weight loss, you need to stick to it for AT LEAST 6 WEEKS before you can say whether or not it’s working. Don’t keep switching from one plan to another and claiming, “Nothing works, and I’ve tried everything!!” You may have tried everything, but you have to try it for LONG ENOUGH to know that it works or doesn’t.

    RESOURCES

  8. DIET
    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&ie=UTF8&qid=1406053434&sr=1-1

    Blog – Ben Greenfield – http://www.bengreenfieldfitness.com/

    Blog – Mark Sisson – http://www.marksdailyapple.com/

  9. WEIGHT TRAINING – Check out the Strong Lifts 5x5 system. It’s more important to follow the program consistently, week after week, than to stress about taking one day off. Focus on steady progress, nothing happens overnight.

    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

  10. Psychology of Success – One of my favorite bloggers is Ramit Sethi. He doesn’t write about weight loss specifically, but he writes endlessly about the mindset of successful people. You can apply his material immediately to whatever goal you’re trying to reach in life, but you actually have to APPLY the material, you can’t just read it and expect things to fall in place by themselves.

    http://www.iwillteachyoutoberich.com/blog/

    Best of luck to you, and feel free to shoot me a message with any questions!
u/joeltb · 1 pointr/answers

Talk to your doctor about Modafinil/Provigil and look into uberman. The book The Four Hour Body has a chapter about it as well.

u/DarkisKnight · 1 pointr/asktrp

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.

u/ADHD_Coach · 1 pointr/ADD

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.

u/liebereddit · 1 pointr/TwoXChromosomes

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.

u/MrHolyMoley · 1 pointr/Fitness

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.

u/junglizer · 1 pointr/Paleo

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.

u/Saccaed · 1 pointr/AskMen
u/masonjar · 1 pointr/science

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.

u/audioh · 1 pointr/AskReddit

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.

u/beingengineer · 1 pointr/cscareerquestions

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.

u/somewhat_stoic · 1 pointr/nutrition

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

u/wave_of_mutilation_2 · 1 pointr/malelifestyle

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.

u/justlildon · 1 pointr/Paleo

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&qid=1346184779&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.

u/preezyfabreezy · 1 pointr/sex

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)

u/Korshay · 1 pointr/intj

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.

u/treitter · 1 pointr/pics

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).

u/dopamine_junkie · 1 pointr/budgetfood

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.

u/boating_mama · 1 pointr/conspiracy

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&ie=UTF8&qid=1483807336&sr=1-1&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.

u/hippotatobear · 1 pointr/keto

For me it was after reading Grain Brain. I don't have any medical issues and I'm not over weight, but the idea that eating grains (and carbs) could eventually make me more likely to have Alzheimer's in the future bothered me.

I read more books such as Wheat Belly and [The Paleo Diet] (http://www.amazon.com/The-Paleo-Diet-Healthy-Designed/dp/0470913029) and felt that for my long term health, it would be best for me to cut out carbs.

Also, minimizing sugar and simple carbs helps prevent/slow down aging of the skin caused by glycation. Weight loss and body recomposition is a nice bonus though :).

Edit: Formatting.

u/zak_on_reddit · 1 pointr/skeptic

> "wheat changing in the last few decades is bollocks then"

If you have the interest, and time, in learning a few things about the human diet, here are a few good reads.

The Wheat Belly written by a cardiologist who noticed how wheat based foods were slowly killing his patients.

Robb Wolf {a PHd research scientist} - The Paleo Solution will give you a good understanding of why wheats and grains are not good for you.

Loren Cordain {another PHd research scientist} - The Paleo Diet: Lose Weight and Get Healthy by Eating the Foods You Were Designed to Eat more good information about what we used to eat compared to what many eat now.

If you read this three books, you'll have a much better understanding of why wheats, grains and breads really aren't good for you.

u/keto4life · 1 pointr/keto

Update:

The part I'm referring to: http://i.imgur.com/14pu8.png

Some other chapters reference alkaline foods and kidney stones but I'm hardly going to scan the entire book! :p

If you're interested it's The Paleo Diet

I'm only about 80 pages in because I picked it up yesterday and I'm a slow reader but it's quite interesting. The book seems to promote a lot of food and isn't targeted at inducing ketosis although the message is similar to that of Atkins and Keto approaches in that it demonizes refined sugars, starches and trans fats. The rest really seems to be how to STAY healthy and eat well rather than how to lose weight extremely quickly (Atkins).

The more I read it and refer back to it, the more similarities I see with Atkins OWL and Maintenance phases except Atkins is much less strict about "modern" or "processed" foods like salami, cheese and dairy. Generally, both Atkins and Cordain seem to agree that moderate amounts of the right fats are good for you and that a carbohydrate-rich diet is not good for you.

One thing that's fucked me right off is that neither book can agree on consumption of salt. Atkins says there is no solid evidence linking salt consumption to illnesses, referencing several studies and Cordain says that salt should never be added to your paleo food as there's already enough in it and that our distant ancestors wouldn't have seasoned their food.

Oh, I've noticed one more difference. Paleo seems to advocate cuts of lean meat over fatty and marbled meat. The reasoning being that many, many years ago, the only animals available to early humans were lean game animals and leftover remains from tracking other predators. Todays fatty beef and pork is fed an unnatural diet and we should actually be eating considerably more protein and less fat than a keto style approach. Although this makes sense to me, my own common sense says that the fattiest parts of animals were prized for a good reason. They were high in all the good things that made our brains larger and bodies work harder in the cold. I'm sure if palaeolithic man HAD the opportunity to select much fattier cuts of meat, he would have.

In any case, there are a lot of interesting similarities and the areas in which they differ are few and far between. I'll read on and PM you with a full critique when I'm done.

u/SomeThinkingGuy · 1 pointr/mixo

> Probabilmente ti farà paura, ma io cerco di mangiare 1g di proteine per kg di peso corporeo

Anche io mangio circa quello però sto cercando di mettere qualche muscolo extra. In futuro ho intenzione di mangiare leggermente meno proteine. Poi in vecchiaia ho letto che ci vuole qualche proteina extra.

> e il resto delle calorie in grassi sani (olio di oliva, di cocco, noci, avocado, etc), limitando i carboidrati al massimo

Io mangio esattamente il contrario, carboidrati sani (cereali e legumi interi), limitando i grassi a quelli che ci sono nei semini. Ho anche comprato i flax seed (che ritengo dovrei mangiare tutti i giorni) ma non ho mai tempo di macinarli e sono in attesa di un frullatore nuovo per risolvere questo problema. Ogni tanto mi sono comprato le olive e me le sono mangiate con gusto anche se ho il sospetto che forse abbiano troppi grassi saturi. Ogni tanto mi mangio anche le noci che ho letto da qualche parte fanno bene. Devo comprare spaccanoci nuovo.

Ho indagato un pò su questo topic dei grassi vs carb e ti passo due link che ho trovato interessanti:

https://nutritionfacts.org/video/does-coconut-oil-clog-arteries/

https://nutritionfacts.org/video/plant-based-atkins-diet/

L'autore è un vegano però come vedi è abbastanza onesto da riportare anche quei (pochi) studi che riportano risultati positivi sulle diete low carb. Sono andato anche a vedermi "fatty acid metabolism" su wikipedia però è tutto men che semplici specialmente se non sei un chimico!

Un altro interessante è questo che spiega come mai le piante non hanno molti grassi:

https://biology.stackexchange.com/questions/55632/why-do-plants-store-energy-as-carbohydrates-and-not-as-fats

Quindi, ad oggi, la mia opinione è questa:

Le diete low carb high protein non funzionano, non c'è niente da fare. Il motivo per cui non funzionano è ovvio. Il corpo deve eliminare prodotti di scarto. Però comunque le proteine vegetali sembrano meglio di quelle animali.

Le diete high fat (più di 30% di fat), low carb (meno di 40% di carb) e con una dose non eccessiva di proteine (diciamo 1 grammo per kilo di peso) possono anche funzionare, pur non essendo affatto naturali, a patto che le sorgenti di grassi e di proteine siano vegetali. Probabilmente è nettamente meglio un frutto intero come l'avocado oppure l'oliva invece che olio di un tipo o di un altro. L'oliva secondo me è salutare. Anche le noci andrebbero mangiate, concordo su questo.

Quindi, l'immagine di insieme è questa, che l'uomo è effettivamente un animale al 90+% erbivoro, come dicono i vegano moderati (tipo Greger), e inoltre non ha bisogno di molte proteine (come dicono tutti i nutrizionisti competenti), però il suo meccanismo per utilizzare i "fatty acids" come fonte di energia non è affatto difettoso come si riteneva in passato. In passato si riteneva che i saturated fat fossero maligni semplicemente perché i saturated fat sono associati ai prodotti animali. In effetti ho letto da qualche parte che l'uomo è uno dei pochi animali che può far andare il cervello quasi interamente con i fatty acids. Quindi, riassumendo, probabilmente l'uomo è ragionevolmente efficiente nel bruciare i grassi perchè questo meccanismo comunque era troppo importante e necessario per fare migrazioni oppure per sopravviere alle carestie.

La dieta che stai facendo tu secondo me si può definire una carestia/migrazione simulata. E' solo simulata perché ovviamente aggiungi per via orale sempre nuovi grassi e nuove proteine ogni giorno!

Ritengo anche che forse una dieta come la tua può avere un utilizzo per prepararsi ad un qualche tipo di maratona dove non è consentito assumere cibo (carb) durante il tragitto. Un altro possibile utilizzo sensato potrebbe essere quello di gestire alcune malattie (alcuni cancri, alcuni tipi di diabete, epilessia).

Di certo non è una dieta che consiglierei ad una persona sana. Come mai una persona sana dovrebbe fare una dieta cosi estrema e restrittiva? Solo perchè va di moda, come fosse un taglio di capelli oppure un vestito?!

> Non sono sicuro di capire cosa intendi. Una volta che la "polvere" è miscelata con acqua e olii diventa altro, una matrice complessa, con alcuni componenti in soluzione altri in sospensione, le fibre solubili formano gel etc... Non molto diverso dal cibo normale dopo che è stato masticato e ingoiato.

Credo che nello stomaco arrivino comunque pezzettini di roba, non liquidi. Però non sono esperto. Intuitivamente non mi fido dei liquidi. Ho letto da qualche parte che gli oli liquidi vanno abbastanza direttamente nel sangue.

Hai provato a farti le analisi del sangue e osservare il colesterolo e tutto il resto? Come spiega il primo link, c'è molta variabilità tra gli individui. Dovresti verificare se sei una persona adatta alle diete high fat, oppure no.

----------------------------------------------------

Primo P.S:

> Per questo motivo non sono contento della maggioranza di soylent in commercio: troppi carboidrati, poche proteine, troppi compromessi per accontentare tutti, come accenni anche tu.

Su questo siamo daccordo. Hanno scelto una via di compromesso. Tra i big, Huel sembra quello più vicino ai low carb, però è "Paleo"/"Zone" (high protein) invece che nettamente "High fat". Comunque come spiegano anche sul loro sito puoi aggiustarlo verso quello che vuoi abbastanza facilmente:

https://huel.com/blogs/news/low-carb-huel-two-hacks

Loro usano coconut oil, io ti consiglierei olio di oliva oppure anche olive intere.

----------------------------------------------------

Secondo P.S:

Se mi consenti, ti do due consigli:

  1. Mangia i grassi nei frutti interi (avocado intero, oliva intera, noce intera, cocco intero) per quanto possibile. Ovviamente la frutta fresca è più scomoda da conservare, mi rendo benissimo conto di questo problema. I semi di lino pure sono consigliatissimi però pare che vadano macinati.

  2. Mangia pure qualche carb, non è che siano tossici, sono una fonte completamente naturale di energia. Guarda, le molecole di grassi (i triglicelidi) sono composti da una molecola di glucosio (carb) e tre di fatty acids. Quindi qualche carb di fatto lo mangi comunque, anche se credi di mangiare zero carb.

    Tieni anche presente che alcune cellule (cervello, globuli rossi) hanno bisogno del glucosio per campare. In ogni caso, per tua fortuna, non c'è rischio di morire immediatamente a causa della mancanza di carb perché le proteine possono essere convertite in glucosio se c'è bisogno, e gli animali carnivori principalmente funzionano attraverso questo meccanismo. Se trovi un animale che utilizza principalmente i grassi, fammelo sapere.

    La conversione da proteine a glucosio crea un sacco di prodotti di scarto e quindi è sconsigliabilissima. Per questo ti dico le diete high protein sono del tutto insensate. La produzioni di grassi dai carb pure crea dei prodotti di scarto e quindi è sconsigliata pure questa. Quindi anche i vegani che non sono a dieta dovrebbero mangiare abbastanza grassi. Quelli che sono a dieta possono provare a compare con i grassi che hanno in corpo.

    La ketosis pure è sconsigliatissima. Ti consiglio davvero di mangiare qualche carb per essere sicuro di non andare in ketosis e per essere sicuro che il tuo corpo non bruci proteine per ottenere carb. E comunque, la frutta e verdura la devi mangiare comunque per i micronutrienti e pitochemicals, quindi rassegnati! ;)

    ----------------------------------------------------

    Terzo P.S:

    Ti consiglio anche di verificare se sei "insulin resistant" oppure no. Credo sia sufficiente fare un pasto con abbastanza carb (che so, 40% carb, 40% fat e 20% proteine) e poi misurarti il glucosio nel sangue. Da quello che ho capito, già hai tutti gli strumenti necessari per fare questo? Sei diabetico?

    ----------------------------------------------------

    Quarto P.S:

    Conosci qualche autore low-carb che mi puoi consigliare? Per adesso tutti i libri che trovo su amazon.com sembrano scritti da dei crank. Non voglio offendere nessuno però oggettivamente è cosi. Tutti consigliano high protein, prodotti animali e ketosis. Ti faccio alcuni esempi di libri che sembrano seri ma secondo me non lo sono affatto. Basta vedere con Amazon qualche pagina a caso per rendersi conto. Nella sostanza tutti sostengono che l'uomo è un animale carnivoro ma tutta la scienza nutrizionale dice esattamente il contrario.

    Perfect Health Diet: Regain Health and Lose Weight by Eating the Way You Were Meant to Eat Hardcover – December 11, 2012
    by Paul Jaminet Ph.D. (Author), Shou-Ching Jaminet Ph.D. (Author), Mark Sisson (Introduction)

    https://www.amazon.com/Perfect-Health-Diet/dp/B007USA6MM/

    Fat for Fuel: A Revolutionary Diet to Combat Cancer, Boost Brain Power, and Increase Your Energy Hardcover – May 16, 2017
    by Dr. Joseph Mercola (Author)

    https://www.amazon.com/Fat-Fuel-Revolutionary-Combat-Increase/dp/1401953778/

    The Art and Science of Low Carbohydrate Living: An Expert Guide to Making the Life-Saving Benefits of Carbohydrate Restriction Sustainable and Enjoyable Paperback – May 19, 2011
    by Stephen D. Phinney (Author), Jeff S. Volek (Author)

    https://www.amazon.com/dp/0983490708/_encoding=UTF8?coliid=I1CH3F17VHBPNZ

    The Art and Science of Low Carbohydrate Performance Paperback – April 1, 2012
    by Jeff S. Volek (Author), Stephen D. Phinney (Author)

    https://www.amazon.com/dp/0983490716/_encoding=UTF8?coliid=I3B55O32RBIIDW

    The Paleo Diet: Lose Weight and Get Healthy by Eating the Foods You Were Designed to Eat Paperback – December 7, 2010
    by Loren Cordain (Author)

    https://www.amazon.com/Paleo-Diet-Weight-Healthy-Designed/dp/0470913029/
u/advising · 1 pointr/vegan

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.

u/peanutloveofmylife · 1 pointr/loseit

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&qid=1312161571&sr=8-1

:)

u/beans-and-rice · 1 pointr/running

In addition to incster's suggestion, Thrive is really good and has a lot of sample recipes.

u/zacr27 · 1 pointr/gainit

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.

u/pojodojo · 1 pointr/AskReddit

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.

u/sublime12089 · 1 pointr/vegetarian

I would recommend Checking this book out: http://www.amazon.com/Thrive-Nutrition-Optimal-Performance-Sports/dp/0738212547/ref=sr_1_2?ie=UTF8&qid=1415241288&sr=8-2&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.

u/meow_reddit_meow · 1 pointr/Fitness

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!

u/Doubleclit · 1 pointr/vegan

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:

  • His guide
  • His first cookbook
  • His second cookbook

    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 :)
u/swancher · 1 pointr/Fitness

I've read and learned a bunch from Nutrient Timing and also a book titled Thrive (which is a vegan perspective on fitness nutrition).

u/hibernation · 1 pointr/Fitness

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.

u/duffstoic · 1 pointr/Fitness

Strength training anatomy for learning how exercises strengthen certain parts, Bigger, Leaner, Stronger for basics on training for aesthetics and strength, and Burn the Fat, Feed the Muscle for good diet advice.

u/insult_them_all · 1 pointr/AskReddit

Forget the home gym

You are your own gym!

Seriously, this book is good, buying useless expensive shit is an american addiction.

u/TruthWillSetUsFree · 1 pointr/AskReddit
u/robnigma · 1 pointr/loseit

Somebody on reddit suggested this book for home workouts with minimal equipment.
It has a lot of home exercises and often includes ways to increase/decrease the effort required for each one.
It has been a really good book for me to have around. I am gym-phobic.
I figure that probably all the information in the book is available online via various resources. I like the convenience of having it all in book form as I stumble through my attempts to work out and motivate myself.

I generally hate workout books. I think they are a waste of money. However, I am glad I got this book. It was cheap and it was the exact sort of information I needed.

u/pokstad · 1 pointr/Fitness

I'm following YAYOG and functional strength has been gaining faster than I ever had doing free weights. The ability to do it anywhere keeps things interesting by going outside and enjoying fresh air.

u/DakanNiman · 1 pointr/vegan

I have read many books on nutrition and most have issues. I do believe that the authors genuinely believe in their messages but people make mistakes. You have to realize that we don't know the whole truth yet.

I would say the book I can recommend the most is Death by Food Pyramid by Denise Minger. Her background may sound a bit controversial to vegans because she failed a vegan diet in her youth and that started her on her path of research but I would ignore that because her work is very fact centric. She first made waves by criticizing the China Study and has a page specifically for vegans on her homepage. I'd say read the China Study stuff and the "for vegans" page and fact check that (or believe me that I came to the same conclusions after looking at her sources) and after you did that get the book. The book is great because it compares different diets and shows political forces that take issue with the promotion of truth.

u/ChuckL3M0str3 · 1 pointr/mixo

Sticazzi che muro di testo. Devi avere la mia salute davvero a cuore!

Non ho tempo di rispondere nel dettaglio. Apprezzo i tuoi consigli e ti consiglio a mia volta di essere critico con le tue fonti. Purtroppo nei consigli dietetici vegani, la salute viene DOPO l'etica.
Per contro il "campo" opposto, keto diet e affini, ha come principale obiettivo la salute umana, e probabilmente se ne fotte degli animali...
Solo cosi' per precisare.

Ritengo che solamente con l'evitare il cibo preconfezionato e processato, gli zuccheri e i dolci e i carboidrati raffinati, e mangiando con moderazione, uno possa ottenere l'80% dei benefici. Il resto è tanto di guadagnato, ma servono sforzo e consapevolezza maggiori.

Una cosa non posso lasciarti passare:

>le molecole di grassi (i triglicelidi) sono composti da una molecola di glucosio (carb) e tre di fatty acids.

Da dove l'hai tirata fuori questaa, ahahah...Confondi glucosio con glicerolo. Ricontrolla le tue fonti. Dovunque tu l'abbia presa, depenna quella fonte.

Nella tua risposta sembri considerare "low carb", "high protein" e "keto diet" quasi come equivalenti. Low carb è generalmente considerato meno di 100g al giorno, e non sufficiente a indurre ketosis. Per essere in ketosis ci si deve generalmente tenere sotto i 50g, e con BASSO/MODERATO apporto proteico. 1-2g di proteine per kg di peso corporeo non è high protein, e non genera un surplus di proteine da smaltire, se sei ragionevolmente attivo.

>La ketosis pure è sconsigliatissima.

Dai vegani? L'unica istanza in cui essere in ketosis è male, è la ketoacidosi causata dal diabete, ma è tutto un altro paio di maniche rispetto alla ketosis nutrizionale. Come disse qualcun'altro, è come comparare la casa in fiamme con il camminetto acceso.

Vuoi altre fonti? Questo libro é favoloso, e per nulla ideologico: Death by food pyramid. Straconsigliato.

Oppure cerca Valter Longo, sul rapporto tra dieta, invecchiamento e cancro. Peter Attia, Dom D'Agostino, Joseph Mercola, per chiarirti le idee su ketogenic diet. E comunque stai alla larga dai siti dichiaratamente vegani o ideologizzati e cerca la scienza (lo vedi subito dalla quantità e qualità delle citazioni dalla letteratura scientifica seria).

No, non sono diabetico. Si, faccio analisi del sangue annuali e da quando mangio così e mi alleno (calistenics), sono chiaramente migliorate (non che avessi problemi in partenza). Non sono in ketosis regolarmente, solo durante i 5 giorni di digiuno mensile. Non sono mai stato così in forma in vita mia. Sono ancora 90% vegetariano.

Grazie della preoccupazione per mia salute.

u/michael561 · 1 pointr/todayilearned

I haven't read it yet but this book is supposed to be a good humorous account of the whole sordid story. Death by Food Pyramid by Denise Minger

u/Captain_Midnight · 1 pointr/keto

The prevailing medical consensus is that cholesterol and saturated fat are inherently bad, but close examination of the studies from which we draw those claims actually indicates consistently questionable methodology. The story gets rolling way back in the 1950s, so I can't do it justice in a Reddit comment. Suffice to say that our official dietary guidelines are the result of unprecedented medical politics and ego.

The Big Fat Surprise is a very good book on the subject. Others have also suggested Death by Food Pyramid, but I haven't read it yet.

u/Sharon_loves_cats · 1 pointr/keto

try reading the book Always Hungry...
http://www.amazon.com/Always-Hungry-Conquer-Cravings-Permanently/dp/1455533866

his take on things is quite interesting...not quite keto but more like a modified Atkins.I found it interesting to read...started his plan before going fully into keto.

u/thIef_artist · 1 pointr/Fitness

yeah dude right on!

this book has been helping remind me how good this lifestyle change is Always Hungry?

u/OliveWildly · 1 pointr/TheGirlSurvivalGuide

First of all - hugs

Now on to business. Yeah, I think the signs are there that he might be experiencing depression and should seek help. However, I know how tough it is in your position. A few ideas:

  • Alcohol can exasperate his emotions, but it's not feasible to give it up completely. What if you try to introduce situations where he can enjoy a drink or 2 with you and a few friends in less of a lads settings? For example, start a trivia team with friends. You go to the pub once a week for just a few hours & enjoy a beer and pizza. > This might help to re-frame how alcohol fits into his life. It's less about the thrill and more about the chill fun with friends.
  • I saw your comments about how he enjoys being active. It's tough as hell to be active when depression tries to take over your brain. Hiking or going for a run are great. However, maybe you guys can find something that takes less prep time and effort. Eg - My boyfriend goes for short walks a few times a day while listening to a podcast. Sometimes, he walks 2 miles others, just a few blocks. It gives him a chance to breathe fresh air and be alone for a few moments.
  • Try changing his diet - not by removing things, but by adding. I noticed a significant change in my anxiety when I added more fat into my diet and cut carbs and starch. Add more healthy & delicious fats like roasted nuts, avocado, real butter... and lower the amount of processed foods. (Shout out to Always Hungry book)
  • When he is vulnerable, keep being there for him. Encourage him to open up about his emotions in whatever way is easiest for him. My therapist pushed me to talk through or write out my emotions - even when I'm alone. She explained that when you're just living in the emotions, you think you know what's going on, but it's all vague. When you put it into words, you can then start to tackle it.

    You are a rockstar for doing what you can right now. Having struggled with both my own and my boyfriend's depression, I proud of you. Feel free to PM me if you ever need more support!
u/NorIdaGrrl · 1 pointr/PCOS

I just started the Always Hungry diet that /u/peckpeach somebody in this group recommended. It's lower carb higher fat (Phase 1 is 25% carb/25% protein/50% fat per meal) and was written by an endocrinologist so it seems like good science behind it. Combined with yoga I'm down 3 lbs and 1 inch in my waist in a week, which for me is pretty good! Hope you find something that works for you!!

u/IrishDesi · 1 pointr/nutrition

For years the mantra was "a calorie is a calorie," but recently a more nuanced view has been emerging. There is some evidence that the hormonal response (mostly insulin) to sugar is more counter productive to weight loss than what the number of calories would suggest. Always Hungry, by David Ludwig, MD, PhD (an endocrinologist) goes into this theory some. Another theory is that fat+sugar+salt creates an intense pleasure response that is addictive. Good Calories, Bad Calories by Gary Taubes gets into this.

Personally, I think diet and metabolism are highly individualized and really too complex to nail down hard and fast rules. If you are concerned about how sugar is affecting you, I'd suggest experimenting with it and seeing out it goes. I have no doubt that some people are more sensitive to it than others. For me, all the above seems to apply. Sugar definitely makes me hungrier and also makes me feel tired and gross, but again, I don't think everyone is the same.

Always Hungry: https://amzn.com/1455533866
Good Calories, Bad Calories: https://amzn.com/1400033462

u/NONcomD · 1 pointr/loseit

Please read the dr. Fungs obesity code https://www.amazon.com/Obesity-Code-Unlocking-Secrets-Weight/dp/1536682187 its not your fault you are regaining! Your body is designed so, that you would get your lost weight back! The insulin level needs to be adressed. You had probably slowed down your metabolism with cico and now you overeat eventhough you are eating normally. It just is boubd to happen. Try IF, fasting and remove sugars with refined carbs. And please read the book.

u/TrannyPornO · 1 pointr/slatestarcodex

>Are you getting that info from the full study? It doesn't show up in the abstract.

Read the full study.

Both groups were able to improve health markers such as BMI, body fat percentage, waist circumference, blood pressure, and fasting insulin and glucose levels to a significant enough level to induce clinically-important health improvements. At the 12-month mark, LDL-C had significantly decreased in the low-fat group and increased slightly in the low-carb group. However, the low-carb group also saw an increase in HDL-C (2,64 v 0,4 mg/dl in the low-fat group) and large reductions in triglycerides (-28,2 in the low-carb and -9,95 mg/dl in the low-fat group).

Resting energy expenditure decreased from baseline for both groups (-66,45 for low-fat and -76,93 for low-carb, despite low-fat losing more fat and a lower quantity of muscle than the low-carb). Both groups saw metabolic syndrome reduced in severity, and some subjects saw it disappear despite weight loss being insignificant to you.

Weight loss was strongest in the period where a diet was prescribed and compliance was maintained, no one entered ketosis or fasted in the experiment, and weight loss plateaued at the new level after people were allowed to adjust their diets to a level they personally decided would be maintainable for them.

This illustrates quite well the health benefits of weight loss, that a small amount of weight is still good to take off, that people are able to lose and keep off weight, and so on and so forth, no matter how insignificant you personally may deem this loss. It is an improvement, no matter what you're going to say.

>You have claimed this, yes. But you've provided no evidence for it.

Because anyone interested in nutrition should be aware of this, especially before attempting to debate the matter. It isn't pleasant to enter a conversation adversarially and unprepared, as you've done here.

>Personal experience, anecdotal evidence and evidence from studies all seem to suggest that once one has ever gained substantial weight it becomes extremely hard to keep lost weight off. I don't believe there is any evidence to suggest it gets easier over time, though I would be glad to hear it if you had any.

This is a proof positive that you have not researched the subject in any way becoming of someone that wishes to debate the subject. In point of fact, it's almost insulting.

Sumithran et al., 2011 states: "One year after initial weight reduction, levels of the circulating mediators of appetite that encourage weight regain after diet-induced weight loss do not revert to the levels recorded before weight loss." Thus, the hormonal roots of hunger appear to adapt to cause a person to homeostatically adjust -- rebound, as you've said.

In the Minnesota Starvation Experiment, individuals were, at first, fed a diet of 3200 calories per day for three months. After this time, they were fed 1570 calories per day for six months (adjusted down and up for men to lose 1,1 kilograms per week). The foods were high in carbohydrates and meat was rare. Everyone complained they were too cold, muscle mass loss was evidenced, and the men reported being ravenously hungry -- they became obsessed with food.

Later, a man lost 125 kilograms by taking a multivitamin and drinking water for one year, and eating nothing else. The report reads: "A 27-year-old male patient fasted under supervision for 382 days and has subsequently maintained his normal weight. Blood glucose concentrations around 30 mg/100 ml were recorded consistently during the last 8 months, although the patient was ambulant and attending as an out-patient. Responses to glucose and tolbutamide tolerance tests remained normal. The hyperglycaemic response to glucagon was reduced and latterly absent, but promptly returned to normal during carbohydrate refeeding. After an initial decrease was corrected, plasma potassium levels remained normal without supplementation. A temporary period of hypercalcaemia occurred towards the end of the fast. Decreased plasma magnesium concentrations were a consistent feature from the first month onwards. After 100 days of fasting there was a marked and persistent increase in the excretion of urinary cations and inorganic phosphate, which until then had been minimal. These increases may be due to dissolution of excessive soft tissue and skeletal mass. Prolonged fasting in this patient had no ill-effects."

The man was able to get the weight off and keep it off, and reported little hunger after the beginning of the fast. But, this is just a case study. Jason Fung in his The Obesity Code writes that, in comparison to fasting, caloric restriction results in less weight loss, more lean mass (muscle) loss, and more hunger. In Upton Sinclair's 1911 The Fasting Cure, he writes: about his first few attempts at fasting: "I was very hungry for the first day -- the unwholesome, ravening sort of hugner that all dyspeptics know. I had a little hunger the second morning, and thereafter, to my very great astonishment, no hunger whatever -- no more interest in food than if I had never known the taste of it." He recounts other examples of benefits, but that's something you can find from consulting the text. Addressing concerns about fasting, he writes: "Several people have asked me if it would not be better for them to eat very lightly instead of fasting, or to content themselves with fasts of two or three days at frequent intervals. My reply is that I find it very much harder to do that, because all the trouble in the fast occurs during the first two or three days. It is during those days that you are hungry." Then he says, "Perhaps it might be a good thing to eat very lightly of fruit, instead of taking an absolute fast - the only trouble is that I cannot do it. Again and again I have tried, but always with the same result: the light meals are just enough to keep me ravenously hungry." He says that you will know when you've finished fasting, because your hunger will return; this was something recorded among many of the people who wrote to him as well.

This is adequately explained by the hormone "ghrelin," which Natalucci et al. (2005, linked just before), found to follow a circadian rhythm over the first day or so of a fast. It spiked at normal meal times, and it immediately went away. One easy way to lose weight, then, is to just ignore this impulse for about an hour til it passes and you'll feel less hungry. To disprove the absurd notion that hunger is simply not eating + time, note that ghrelin was lowest at 9 -- the longest period of not eating. This is because ghrelin, which comes in circadian waves, rises at normal lunch, dinner, and breakfast times.

To throw more weight into this, Espelund et al. (2005) analysed what happens when you fast for a few days. In both men and women, ghrelin levels fall, the longer you fast. Ghrelin levels of people that were fasting followed similar rhythms each day, as described in the study discussed above, but, each day, ghrelin fell to an even lower level - going longer without food, actually made people less hungry. Interestingly, growth hormone also increases while fasting, but not due to ghrelin (so, throw out your MK677 if you're using it).

So, via fasting, you can achieve hormonal regulation, consistent fat loss (especially because ketosis shifts you to using ketones instead of glucose for energy, and you, resultantly, lose more fat and less muscle, even via gluconeogenesis, over time), and an easy diet, since your hunger disappears with time. So, what about refeeding? Korbonits et al. (2007), found that refeeding improperly -- i.e., low sodium (which is VERY harmful for you -- current US and WHO guidelines are about 3x below the amount of sodium people actually need) and carb-heavy refeeding -- led to a rebounded hormonal profile and increased hunger. How odd, that eating led to more hunger (said no one that has ever fasted for more than three days).

>via heroic amounts of exercise (say, an hour a day, forever) and by counting every calorie.

>Heroic

If you think this is heroic, and not simply a normal amount of exercise for healthy individuals, then there may be something wrong with you. I, personally, exercise for about an hour each day, if not a little more. For one, my affective response is quite pleasant, and for two, I enjoy looking good so I have to do it.

>Were it really the case that keeping weight off gets easier over time as hunger decreases, wouldn't at least ONE of the 14 big losers be able to stay thin?

As you should have inferred, their hunger did not decrease. They moderated when they dieted, and they still ate carbs when they should not have. Such a method is bound to see rebounding, because the hormonal profile does not adjust. This is very plain to anyone that has put the time and effort into understanding nutrition and the HPTA/&c.

>Wouldn't people like Oprah or Steven Seagal (who had truly massive incentives to stay thin and lots of resources to help them do so) have been able to remain thin?

Gluttons will be gluttons, and if they receive bad advice (like the type Oprah and her entourage hock), then it's no wonder they've rebounded.

Megan McArdle is not qualified to speak here. She has nothing useful to say and the comparison to height is invalid because one facet can be changed and the other cannot. You have already tried this. She is dim.

u/The_Kadeshi · 1 pointr/triathlon
u/lon3wolfandcub · 1 pointr/argentina

El orlistat lo unico que hace es evitar el metabolismo de grasas, o sea no sirve mucho si te clavas un paquete de galletitas, y vas a cagar aceite. El real problema es el azucar y la produccion de insulina. Tu cuerpo no te pide comida porque le falta nutricion, es una relacion super compleja entre señales hormonales como la insulina, la leptina y el cortisol.

Si realmente te interesa el tema podes ver este video: http://youtu.be/dBnniua6-oM

O directamente leerte estos libros:

http://michaelpollan.com/books/in-defense-of-food/

http://www.amazon.es/Fat-Chance-Beating-Against-Processed/dp/159463100X

EDIT: ah las de venta libre y herbalife son chamuyo, usalas si te gusta regalar plata

u/thinking_wordy · 1 pointr/diet

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.

u/CMac86 · 1 pointr/loseit

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.

u/Jeepersca · 1 pointr/Paleo

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.

u/GalaxiesCollide · 1 pointr/GetMotivated

Depends on what you are trying to accomplish. If you are just wanting to lose weight, bike riding is fine. If you want bigger muscles, then yes, you'll probably want to follow this quote. I don't know a lot about exercising, but this is the book I've been following for about two weeks now as an absolute beginner and I like it so far: http://www.amazon.com/The-Mens-Health-Book-Exercises/dp/1605295507

u/rAtheismSelfPostOnly · 1 pointr/INTPBookmarks

Things to Buy
http://www.amazon.com/Miracle-Years-Hanna-Schissler/dp/0691058202

http://www.amazon.com/Redneck-Manifesto-Hillbillies-Americas-Scapegoats/dp/0684838648

http://www.amazon.com/review/product/039332169X/ref=dp_top_cm_cr_acr_txt?%5Fencoding=UTF8&showViewpoints=1

http://www.amazon.com/Evolution-Everyone-Darwins-Theory-Change/dp/0385340214

http://www.amazon.com/Andromeda-Strain-Michael-Crichton/dp/006170315X/ref=sr_1_1?ie=UTF8&s=books&qid=1225932164&sr=1-1

http://www.amazon.com/Primates-Classroom-Evolutionary-Perspective-Childrens/dp/0870236113/ref=sr_1_1?ie=UTF8&s=books&qid=1261589323&sr=1-1

http://www.amazon.com/Paleolithic-Prescription-Program-Exercise-Design/dp/0060916354/ref=sr_1_1?ie=UTF8&s=books&qid=1261589224&sr=1-1

http://www.amazon.com/Exiles-Eden-Psychotherapy-Evolutionary-Perspective/dp/0393700739/ref=sr_1_2?ie=UTF8&s=books&qid=1261589294&sr=1-2

http://www.amazon.com/Chimpanzee-Politics-Power-among-Apes/dp/0801886562/ref=sr_1_1?ie=UTF8&s=books&qid=1261589183&sr=8-1

http://www.amazon.com/YOU-Updated-Expanded-Insiders-Healthier/dp/0061473677/ref=sr_1_5?ie=UTF8&s=books&qid=1263303625&sr=1-5

http://www.amazon.com/YOU-Updated-Expanded-Insiders-Healthier/dp/0061473677/ref=sr_1_5?ie=UTF8&s=books&qid=1263303625&sr=1-5

http://www.amazon.com/Good-Calories-Bad-Controversial-Science/dp/1400033462/ref=sr_1_1?ie=UTF8&qid=1297305735&sr=8-1

http://www.amazon.com/New-Sugar-Busters-Cut-Trim/dp/0345469585/ref=sr_1_1?ie=UTF8&qid=1297305615&sr=8-1

http://www.amazon.com/Omnivores-Dilemma-Natural-History-Meals/dp/0143038583/ref=sr_1_2?ie=UTF8&s=books&qid=1297305420&sr=8-2

http://www.amazon.com/Skinny-Bastard-Kick-Ass-Getting/product-reviews/0762435402/ref=cm_cr_dp_all_helpful?ie=UTF8&showViewpoints=1&sortBy=bySubmissionDateDescending

http://www.amazon.com/Evolution-Everyone-Darwins-Theory-Change/dp/0385340214

http://www.amazon.com/Food-Rules-Eaters-Michael-Pollan/dp/014311638X/ref=sr_1_1?ie=UTF8&s=books&qid=1297305420&sr=8-1

http://www.amazon.com/Primates-Classroom-Evolutionary-Perspective-Childrens/dp/0870236113/ref=sr_1_1?ie=UTF8&s=books&qid=1261589323&sr=1-1

http://www.amazon.com/Exiles-Eden-Psychotherapy-Evolutionary-Perspective/dp/0393700739/ref=sr_1_2?ie=UTF8&s=books&qid=1261589294&sr=1-2

http://www.amazon.com/Paleolithic-Prescription-Program-Exercise-Design/dp/0060916354/ref=sr_1_1?ie=UTF8&s=books&qid=1261589224&sr=1-1

http://www.amazon.com/Chimpanzee-Politics-Power-among-Apes/dp/0801886562/ref=sr_1_1?ie=UTF8&s=books&qid=1261589183&sr=8-1

http://www.amazon.com/Stranger-Strange-Land-Robert-Heinlein/dp/0441788386/ref=sr_1_1?ie=UTF8&s=books&qid=1258348123&sr=8-1

http://www.amazon.com/Full-Plate-Diet-Great-Healthy/dp/1885167717/ref=sr_1_13?ie=UTF8&s=books&qid=1266199288&sr=1-13

http://www.amazon.com/Religion-War-Scott-Adams/dp/0740747886/ref=ntt_at_ep_dpi_9

http://www.amazon.com/Full-Plate-Diet-Great-Healthy/dp/1885167717/ref=sr_1_13?ie=UTF8&s=books&qid=1266199288&sr=1-13

http://www.amazon.com/Blindsight-Peter-Watts/dp/0765319640/

http://www.amazon.com/Miracle-Years-Hanna-Schissler/dp/0691058202

http://www.amazon.com/Redneck-Manifesto-Hillbillies-Americas-Scapegoats/dp/0684838648

http://www.amazon.com/review/product/039332169X/ref=dp_top_cm_cr_acr_txt?%5Fencoding=UTF8&showViewpoints=1

http://www.amazon.com/Andromeda-Strain-Michael-Crichton/dp/006170315X/ref=sr_1_1?ie=UTF8&s=books&qid=1225932164&sr=1-1

http://www.amazon.com/Atheist-Manifesto-Against-Christianity-Judaism/dp/1559708204

http://www.amazon.com/Mayo-Clinic-Family-Health-Book/dp/1603200770/ref=sr_1_1?ie=UTF8&s=books&qid=1267299889&sr=1-1

http://www.amazon.com/Body-Sculpting-Bible-Men-Revised/dp/1578262380/ref=sr_1_1?ie=UTF8&qid=1298573232&sr=8-1

http://www.amazon.com/Mens-Health-Big-Book-Exercises/dp/1605295507
http://www.amazon.com/dp/1594866279/ref=asc_df_15948662791442125?smid=ATVPDKIKX0DER&tag=pg-1583-01-20&linkCode=asn&creative=395093&creativeASIN=1594866279

http://www.amazon.com/dp/0345498461/ref=asc_df_03454984611442018?smid=ATVPDKIKX0DER&tag=pg-1583-01-20&linkCode=asn&creative=395093&creativeASIN=0345498461

http://www.amazon.com/Beginning-Runners-Handbook-13-Week-Walk-Run/dp/1553650875/ref=sr_1_1?ie=UTF8&qid=1298575384&sr=8-1
http://online.wsj.com/article/SB10001424052748703558004574581891694514228.html

http://www.amazon.com/Edible-Wild-Plants-Foods-Adventure/dp/1423601505

http://www.amazon.com/Shoppers-Guide-Organic-Food/dp/1857028406/ref=sr_1_16?s=books&ie=UTF8&qid=1308213453&sr=1-16

http://en.wikipedia.org/wiki/A_Portrait_of_the_Artist_as_a_Young_Man

http://en.wikipedia.org/wiki/Stream_of_consciousness_writing

http://entertainment.time.com/2011/08/30/all-time-100-best-nonfiction-books/#fast-food-nation-by-eric-schlosser

http://www.amazon.com/Stranger-Strange-Land-Robert-Heinlein/dp/0441788386/ref=sr_1_1?ie=UTF8&s=books&qid=1258348123&sr=8-1

http://www.webmd.com/sleep-disorders/sleep-apnea/continuous-positive-airway-pressure-cpap-for-obstructive-sleep-apnea

http://en.wikipedia.org/wiki/The_Catcher_in_the_Rye

http://www.amazon.com/Catch-22-Joseph-Heller/dp/0684833395

http://www.amazon.com/Starting-Strength-2nd-Mark-Rippetoe/dp/0976805421/ref=sr_1_1?ie=UTF8&s=books&qid=1253993543&sr=8-1

http://www.amazon.com/Aero-Speed-Hyperformance-Jump-Rope/dp/B00017XHO8

http://www.invisibleshoe.com/#ecwid:category=135066&mode=product&product=278983

http://view.exacttarget.com/?j=fe621670756c0575741d&m=fe7215707561047d7315&ls=fde817797d6d037977177974&l=fe9215717260007a70&s=fe2d13707d600478751c72&jb=ffcf14&ju=fe2e167375640d75711576&r=0

http://www.amazon.com/Element-Surprise-Navy-Seals-Vietnam/dp/0804105812/ref=sr_1_1?ie=UTF8&qid=1304634342&sr=8-1

http://www.amazon.com/Lone-Survivor-Eyewitness-Account-Operation/dp/0316067598

http://www.amazon.com/Diving-Bell-Butterfly-Memoir-Death/dp/0375701214/ref=sr_1_1?ie=UTF8&qid=1312848167&sr=8-1

Political
Iraq Research

http://en.wikipedia.org/wiki/Al-Tawhid_Wal-Jihad

http://www.ontheissues.org/Drugs.htm#Barack_Obama

Congress Related

http://thomas.loc.gov/home/r110query.html

http://www.senate.gov/legislative/LIS/roll_call_lists/vote_menu_110_1.htm

http://www.usdoj.gov/

http://www.issuedictionary.com/Barack_Obama.cgi

http://thomas.loc.gov/cgi-bin/query/D?r110:75:./temp/~r110y7HfAa::

http://www.senate.gov/legislative/LIS/roll_call_lists
/roll_call_vote_cfm.cfm?congress=107&session=2&vote=00237

http://allafrica.com/

http://www.politifact.com/truth-o-meter/promises/??

Health & Exercise
Green Tea

http://www.teatrekker.com/store/tea/green/green+-+japan.php

http://www.o-cha.com/brew.htm

http://www.ehow.com/how_2080066_steep-loose-leaf-tea.html

http://cooksshophere.com/products/tea/green_tea.htm

http://whfoods.org/genpage.php?tname=foodspice&dbid=146

http://en.wikipedia.org/wiki/Health_effects_of_tea

http://blackdragonteabar.blogspot.com/2008_09_01_archive.html

http://blackdragonteabar.blogspot.com/

https://www.itoen.com/leaf/index.cfm

http://www.maiko.ne.jp/english/

http://www.mellowmonk.com/buyGreenTea.htm
http://www.o-cha.com/home.php

http://www.denstea.com/

http://www.theteaavenue.com/chgrtea.html

http://www.teafrog.com/teas/finum-tea-brewing-basket.html

u/TheLastRedditAccount · 1 pointr/Fitness

I ordered this book on someone's recommendation (still in mail, so can't comment on how good it is): The Men's Health Big Book of Exercises. Now I know you're probably thinking the same thing I was thinking - it's by men's health mag so is it any good or is it just a way to sell the magazine? I trust the person who recommended this to me and have seen him go from being skinny-but-unfit to very-fit doing mostly bodyweight exercises and said that this good is good. I am at a point where I need to look up good exercises to design my own workout, so it was the one he recommended to me.



> though some diet stuff wouldn't hurt

I haven't read it yet, but Good Calories, Bad Calories sounds like a good one to begin with. I'm definitely going to read that soon.

u/onemessageyo · 1 pointr/gainit

Yeah there's plenty. None are going to work as well as going to the gym and lifting heavy shit and putting it back down though.

I was using this routine when I was recovering from back surgery and getting myself ready to get back in the gym. Here it is. BTW this is customizable and you can create your days as you wish. I was given three different work outs but I used a combination of them to make something that worked best for me. You might have to look some of these up, but trust me they work. I lost ~12lbs of fat with this and after that I gained ~20 lbs muscle. I'm over it though, and I totally prefer to lift heavy shit, because that's what makes your muscles big.

Workout A

  • Body-weight Bulgarian split squat 3x10-12, 1 min rest
  • Pushup 3x12-15, 1 min rest
  • Hip Raise 3x12-15 1 min rest
  • Side Plank 3x30sec, 30 sec rest
  • Floor Y-T-I Raises, 3x10, 30 sec rest (first set Y, second T, third I)

    Workout B

  • Iso-explosive jump squat, 4x6-8, 1 min rest
  • Iso-explosive pushup 3x6-8, 1 min rest
  • Single-leg hip raise 3x12-15, 1 min rest
  • Inverted Shoulder press 3x10-12, 1 min rest
  • Prone Cobra, 2x1min, 1 min Rest

    Workout C

  • Jumping jacks 2-5x30 secs, 0 rest
  • Prisoner squat 2-5x20, 0 rest
  • Close-hands pushup 2-5x20, 0 rest
  • walking lunge 2-5x12, 0 rest
  • mountain climber 2-5x10, 0 rest
  • inverted hamstring 2-5x8 0 rest
  • t-pushup 2-5x8, 0 rest
  • Run in place 2-5x30sec, 0 rest

    Notes: The point here is to gain weight. I don't feel like I have the authority to change what was written in the book, so I'll just add this appendix. IMO workouts A and B are the most useful. The third says to start at 2 sets and work your way up to 5, IMO that's for weight loss and/or endurance training. You want something concise and heavy. Substitute everything for the hardest way you can do them. My routine was like this:

  • Iso-explosive prisoner squat 3x8 - This means a prisoner squat, but you hold the bottom for 5 seconds, activating all muscle fibers, then all of a sudden EXPLODE up and jump as high as you can off your HEELS (using your toes will use your calves which isn't what we want here)

  • Iso-explosive swiss ball push ups 3x8 - There's a lot of progression here. I started with regular pushups, moved to push ups with my feet raised on a solid platform (chair, table), to those same push ups with the iso-explosive element added, and finally started using a swiss ball which makes the hold a lot harder and hits your core in a beautiful way.

  • Iso-explosive single-leg swiss ball hip raises 3x8-12 - self explanatory

  • Swiss ball side planks 2x30 - This was the only way I could figure out to target my obliques really at home. I would dip my hip down and lift it, so it's not a static hold, but there are actual repetitions.

  • Floor Y-T-I raises 3x10, first y then t then i, this is all about form and explosiveness. Don't let your arms rest on the ground and hold for 5 seconds at the bottom exploding up. Try to go really far up, keep your thumbs pointed at the sky, and let them down slowly.

  • Inverted shoulder press 3x8. Again, use the same progress as you would with push ups. I'd do these wide grip on days that I'm doing my push ups narrow grip, and alternate with the push ups.

    My final note is that form is key in all of these. You want to make it hard, you want to flex the muscles you're working. You want to make a low set/rep count mean something. I kept the reps low because I wanted to get stronger. You and I aren't the same, I've been training since I was a kid, one way or another. You might need more core work than I do. Swiss planks may very well be out of the question for you, and you might want to incorporate the prone cobra more often than I. The main idea is to make it hard. Every work out try to make it harder in some way.

    Source: http://www.amazon.com/Mens-Health-Big-Book-Exercises/dp/1605295507 <- I own this book and these workouts are listed in the back.
u/platocplx · 1 pointr/Fitness

You should check out this book. Its practically the bible on weight training IMO.

The Men's Health Big Book of Exercises

It will give you a ton of tips, show you how to make your own workout and gives good sound advice on eating etc. Im currently doing a beach body workout from the book.

Also it will show you body weight workouts as well.

Protein shakes could be good as a meal replacement. However you need to be careful that they dont add too many calories. if your main goal is losing weight you want to adjust your diet to help to do that.

u/IamNateDavis · 1 pointr/AdvancedRunning

Short answer: yes, there's all kinds of benefits. Jay Dicharry wrote a 300-page book on it, Anatomy for Runners (with 20+ pages of research studies, including his own, in the endnotes.)

Longer answer, there's a big difference between your stride being "not broken," e.g. enabling you to plod through X number of miles every week, and your stride being optimal (again, which is what his books are all about). No matter how many miles you put in, what speed work you do, if your stride is not optimal you'll never be as fast as you could be.

I guess what you could say is that stride modification should come as a result of improving weaknesses and imbalances, rather than being the goal in itself. For example, after going to his lab, I've been working on my hip mobility, glute strength and activation, and big toe & plantar fascia flexibility, and as a result, my stride is more optimal (landing more underneath myself, rather than over-striding, and using my glutes more, rather than my hip flexors).

​

u/rshawgo · 1 pointr/running

I'm late to the party, but I'll also chime in as a VFF runner for about 4 years. I ran 8 or 0 half marathons in KSO'a and then Seeya's (the lightest and thinnest model). Transition slowly, like everyone else says.

One thing to keep in mind that i have not seen mentioned here is that one of the bigger foot notes to the minimalist movement is not that the minimal shoes are going to fix the problems that some runners experience, but that running with form that results in a mid-foot strike is less likely to cause injury than running with an over extended heel strike. There are plenty of very fast and very accomplished heel strikers out there, but most of them lane with the foot beneath the body, not stretched out in front. A lot of the literature^1,2,3 now is suggesting that running with a higher cadence (~180 strides per minute) and not over striding, is more important than which part of your foots trikes the ground.

u/PippiPong · 1 pointr/BarefootRunning

While your down on RnR grab a copy of Anatomy for Runners. It's a great read for any runner and has lots of exercises that you can do while you are not running because of injury or other reasons.

u/Deyterkerjerbzz · 1 pointr/progresspics

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.

u/pkpzp228 · 1 pointr/Fitness

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.

u/tmurph135 · 1 pointr/podcasts

[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:

u/LeOubliette · 1 pointr/cycling

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.

u/docbad32 · 1 pointr/running
u/beanieb · 1 pointr/runmeals

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!

u/sfandino · 1 pointr/running

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.

u/Michiganders · 1 pointr/Supplements

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.

u/w33tad1d · 1 pointr/triathlon

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.

u/statsrfun · 1 pointr/keto

Nurse here. Your numbers look great. You may want to read Cholesterol Clarity for some background and reassurance.

u/32ndghost · 1 pointr/Paleo

I don't really think the American Heart Association has much credibility in the paleo community, and rightly so, after all they are an organization that has been pushing dietary recommendations such as:

  • eat plenty of whole grains
  • limit red meat
  • eat plenty of low-fat dairy products

    For a more paleo take on cholesterol I highly recommend the book "Cholesterol Clarity" by Jimmy Moore. The book suggests:
  • that total cholesterol is a meaningless value
  • looking at Triglyceride/HDL ratio, around 1 is good, high values are bad
  • that the size of LDL particles are important: large fluffy are good, small dense particles are bad. He recommends testing for the amount of small LDL-P. A ratio of small LDL-P/total LDL-P <20% is healthy.
u/thatshirtisntmine · 1 pointr/steroids
u/maroonCoonass · 1 pointr/jerky

I love spicy. I grew up in Louisiana and consider spice (and salt) that flavor of life. My wife, not so. She grew up in Cali. When we first met, black pepper was really spicy to her. I am working on her though, but sadly i know she will never enjoy the same level of flavor i do. :(

About my allergy, I never knew I had it until I tried Paleo. Now that I don't eat gluten, its amazing the difference. I recommend this book to you. It has changed my life big time. Basically all it has you do is try paleo for a month then introduce some of the foods your miss one at a time and see how it affects you. Worth every penny and time spent reading it.

u/fukenhippie · 1 pointr/Paleo

I haven't read the book but have listened to a couple of talks given by the authors and it sounds like it would be a good read for you. I did enjoy what the authors had to say. They were on Livin La Vida Low Carb. podcast, you might want to check that out as well. Good luck! You are in the right spot!

u/xisawcinnamon · 1 pointr/running

Racing Weight by Matt Fitzgerald: Basically how to lose weight to get to your optimal race weight while training. Some good info in here, helped me figure out how to switch from a "diet" to a diet that supports my training.

u/ThatsNoOrdinaryRabbi · 1 pointr/running

I haven't read it personally, but this one is pretty popular.

u/SirSupay · 0 pointsr/Fitness

In this book (Fat Chance) FAT CHANCE by Dr. Lustig he says that drinking a juiced or even a blended orange will be less "healthy", than eating that orange because the mechanical process of breaking the food also breaks the fibers.

(And I'm quoting freely from memory here..) he says that basically what your'e left with is a sugar drink with vitamins. And since none of us in the western world ever suffer from vitamin C deficiency you might as well just have a glass of coke.

EDIT: btw its a really good book thats available as an audio book. I do recommend listening to it

EDIT2:updated link, not sure why there are two so similar titles

EDIT3: Finally found the paragraph so you can read it. As other people have pointed out; this may be codswallop

u/video_descriptionbot · 0 pointsr/SeattleWA

SECTION | CONTENT
:--|:--
Title | Sugar: The Bitter Truth
Description | Watch "The Skinny on Obesity" with Dr. Lustig: http://www.uctv.tv/skinny-on-obesity Robert H. Lustig, MD, UCSF Professor of Pediatrics in the Division of Endocrinology, explores the damage caused by sugary foods. He argues that fructose (too much) and fiber (not enough) appear to be cornerstones of the obesity epidemic through their effects on insulin. Series: UCSF Mini Medical School for the Public [7/2009] [Health and Medicine] [Show ID: 16717] More UCTV videos about sugar: http://www.uctv.tv/sugar Dr. Lustig's book (comes out Dec 27, 2012), "Fat Chance: Beating the Odds Against Sugar, Processed Food, Obesity, and Disease": http://www.amazon.com/Fat-Chance-Beating-Against-Processed/dp/159463100X Thank you to Centar dr Gifing for providing the Serbian subtitles for Sugar the Bitter Truth. https://www.youtube.com/channel/UC8cXfUiAey9wzYg3K_eR_zg
Length | 1:29:37






****

^(I am a bot, this is an auto-generated reply | )^Info ^| ^Feedback ^| ^(Reply STOP to opt out permanently)

u/aitchfourex · 0 pointsr/fatpeoplestories

Brain damage, damaged vagus nerve, Prader Willi, the list goes on.

EDIT: While I'm in no way defending the uglies of fat logic, obesity is a lot more than "eat less and exercise more" as this subreddit likes to think. Biological forces are in charge of energy balance and once you fuck up that feedback loop strict willpower just won't cut it for weight loss.

EDIT 2: Keep downvoting me, but after you hit that arrow go and read this and this

u/Outlaw-In-Law · 0 pointsr/news

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.

u/joestronomo · 0 pointsr/loseit

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.

u/notareal_chingon · 0 pointsr/Fitness

Per Mens health big book of exercises by Adam Campbell, " lifting of the heels is a sign off tight hips.... To remedy the problem perform a squat, find the moment in the motion where heels start to lift but still on ground, and hold that position. Do two sets of these. " Also in the book it shows a variation of the squat being perform on your toes, states that it engages your quads more than a normal squat.

Link for the book. Really good read and great guide to your muscles.

http://www.amazon.com/gp/product/1605295507?ie=UTF8&at=&force-full-site=1&ref_=aw_bottom_links

u/woofwoofdog99 · 0 pointsr/AdvancedRunning

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.

u/Choscura · 0 pointsr/fatlogic

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.

u/streetgrunt · 0 pointsr/ProtectAndServe

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&qid=1369368943&sr=8-1&keywords=4+hour+body+timothy+ferriss

u/Apollo_is_Dead · 0 pointsr/philosophy

>Name me a moral concept. Or a few. And why are we assuming that nature is non-moral?

That's the thing, I'm saying that there are no distinctively "moral" properties in nature. Morality, defined as "The extent to which an action is right or wrong," is a useful fiction, based on the conventions and designs of other human beings. When someone says that "rape is morally wrong," what they are saying in effect is that its consequences are undesirable, and should be prohibited as a matter of principle. Once enough people come together and reach a consensus on this point, a new moral is born. But the moral itself does not derive its authority from an objective ground of value, which stands above and beyond the practical interests and agreements of human beings.

I'm far more comfortable with using the terms good or evil, just or unjust, equal or unequal, appropriate or inappropriate, suitable or unsuitable, proportional or disproportional, adaptive or maladaptive, functional or dysfunctional, efficient or inefficient. Note that I'm not talking about good or evil in a theistic or moral sense, I'm speaking in purely functional terms. A "good" thing of a certain kind is one which performs its function well. For instance, the function of a knife is to cut: cutting is that which a knife alone achieves, or achieves better than other objects. It is a distinctive quality of a knife that it cut well or badly. To the extent that an object lacks these traits, it will be evil or bad as a result. In that sense, the words that I use are devoid of subjective valuations, there is no expression of liking or prejudice, rather, I'm using these words to point to objective criteria, and as a result the claims are matters for empirical investigation, not what one or another ideology proclaims is right or wrong.

>Humans feel pain and process emotions in the same way that most mammals do.

I never denied that fact. However, I'd characterize the issue differently. As I said before, it is in the consitution of our species that we eat animal flesh for subsistance. Obviously, I'm not claiming that we require a wholly carniverous diet, only that a large proportion of our food comes from animals. The only implication that follows from this is that nature prescribes that lower animals are the proper prey of human beings, and thus it is fitting, appropriate, or suitable to our species. You are the one introducing a moral claim into this situation. And as I said, your claim is groundless as it appeals to an arbitrary preference of subjective taste. It has no moral authority. You also lack the general consent of others, which would be required to turn this into a principle or norm of conduct. So where does that leave us? I maintain that we have a natural right or entitlement to prey on other creatures for the good of our species. This right follows from the fact that we are proportionally superior, in nearly all respects, as it pertains to fitness, which is the only measure of comparison at issue in the final analysis. If you dispute this claim, kindly explain how it is possible for us to fish out entire oceans, or reduce whole ecosystems to cinders to suit our purposes. The suffering of other animals is indeed an evil, but only for those species so unfortunate to become victims of the human appetite.

Here's a small taste of the contradictory evidence you requested.

u/ProperMod · 0 pointsr/Delaware

Buy this book read it, read the chapter in carb cycling and that weight will melt off in 2-3 weeks.

https://www.amazon.com/dp/0804137846/ref=cm_sw_r_sms_api_r4Ktxb...

u/trenchgold · 0 pointsr/nutrition

I’m reading Burn the Fat Feed the Muscle right now and it’d be all you’d ever need.

u/TomMelee · 0 pointsr/pics

This is gonna get buried, but 120lbs in 6 months is way the hell TOO MUCH WEIGHT. This is, in effect, a starvation diet and is both extremely bad for you, and your weight will generally slam back on as you drift off of it.

Tom Venuto's book "Burn the Fat Feed the Muscle" will help you get the info you need to isolate your ideal calorie level based on activity level. FWIW, 14-16 is for a moderately active person, 12ish is ideal for a sedentary lifestyle, depending on age.

But anyway, in general a pound of fat is 3500 calories. So, if you cut 3500 calories a week from your maintenance intake, you will lose 1 pound a week. (Maintenance intake being ~14x your weight if you're active at all). So, theoretically, if you drop 7000, you'll lose 2 lbs, etc.

The thing is that you NEVER start eating at your IDEAL maintenance level, unless you've only got 10 or so pounds to lose. It's bad for your body, you'll be very hungry, you'll be lethargic, you'll be an asshole, and your body may well switch itself into starvation mode, where it starts eating muscle to feed itself because it thinks it's dying. You'll likely enter ketosis (which is also a valid diet, visit /r/keto for more info) where you'll drop weight fast but potentially cause issues for yourself. Your bowel movements and urine will be awful, possibly even painful, and you'll generally be uncomfortable all the time. You'll clot less well and have headaches.

So if you weigh 250 and you want to drop weight, you find ~80-90% maintenance level, and eat there. As you approach that weight and find your loss plateauing, you drop again, then rinse/repeat. If you do this while increasing activity level at all, your weight will fall off if you're very large. The closer you get to your target weight, the slower the loss will be, and the more exercise you'll have to do.

I'm glad the OP's brother is doing better, if you try this as a 30 year old you'll fail---or you'll wind up just as big or bigger a year later. 1400 calories a day isn't enough for anyone over about 100lbs.

u/Jotakave · 0 pointsr/intermittentfasting

I don't follow Keto but follow a high fat/low carb diet. I eat beans and some berries during my feeding period but make sure to eat at least 100 grs of protein and tons of healthy fat. Some books that promote other eating styles a bit different from Keto are 'Smart Fat' by Steven Masley and 'Always Hungry?' by David Ludwig. They both have a more relaxed approach to carbs than the Keto diet but they also recommend a higher portion of fat and protein than what you have in the zone diet.

u/dboyer87 · 0 pointsr/worldnews

Actually, its very hard to make someone obese based on calories. Our bodies do an amazing job of regulating calories. Its actually refined carbs. You can actually eat a deficit of calories but if you stick to refined carbs, you'll still gain weight. I suggest reading The Obesity Code, it talks all about this

u/dpao · -2 pointsr/nutrition

Published just a few weeks ago from one of the world's leading cardiologists: https://www.amazon.com/Plant-Paradox-Dangers-Healthy-Disease/dp/006242713X

u/FairEnough · -2 pointsr/Fitness

I know Tim Ferriss isn't the most popular guy on this board, but I learned a ton from The 4 Hour Body

u/odinsride · -2 pointsr/Fitness

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.

u/BingeReddit · -2 pointsr/pics

https://www.amazon.com/Beck-Diet-Solution-Train-Person/dp/0848732758

Cognitive therapy is the only way. You have to be a mechanic for, you. You have to build the skills to diet and break the bad habits and this gives you the specific steps to Cognitive behavioral therapy for weight loss day by day without trying to make you a psychologist. This is the how to diet book that should be a mandatory purchase with any specific diet book. It doesn't even contain a specific diet, because that doesn't really matter.

u/ac106 · -3 pointsr/malefashionadvice

Buy the 4 Hour Body by Tim Ferriss and follow it. PM me in a year to tell me how much weight you lost. :)

u/StaphAttack · -7 pointsr/Conservative

This actually isn't true. It is waaaaay more complicated than calories in calories out (CICO). In the end reducing you calories in and increasing calories expended is what causes weight loss, but making this happen isn't just a function of will power - it is actually primarily controlled by our unconscious mind. Overweight/Obese individuals have observable (via MRI) brain damage to the regions of their brains that control metabolism and eating behavior - they can try as hard as they want, but their mind will fight them to restore their weight (CICO alone has a long term success rate ~3%).

Telling people the are weak or somehow inferior to you (you won the genetic lottery) because they can't lose weight isn't helping anyone. This isn't an issue of lack of will power, it's an issue of a new food environment that is killing us. Over 80% of the U.S. population is overweight/obese and it's getting worse - this is an epidemic.

Until these individuals treat the underlying cause of their obesity (brain damage/hormone resistance), they will never be able to lose weight. Research is under way to understand the mechanisms to heal this brain damage - right now we have to rely on clinical experience that shows that a combination of eating natural/whole foods and fasting can reverse this brain damage.

Good Lecture:
https://www.youtube.com/watch?v=WMdSHNnRbEs&t=2s

Good book:
https://www.amazon.com/Hungry-Brain-Outsmarting-Instincts-Overeat/dp/125008119X/ref=sr_1_1?ie=UTF8&qid=1502462633&sr=8-1&keywords=hungry+brain