Whats the best diediet for weight loss, I've gained like 40lbs the past 9 months after I quit smoking. I'm trying to eat less and I do pretty good with not eating breakfast and having a light lunch but once it's dinner I can't handle portion control. Should I meal prep or go full carnivore or just try fasting all day instead?
Discussion
I've been on a no starch diet for non-weight related health reasons and lost a stone in 3 months. No pasta, no bread, no rice etc so you make do with a lot of veg and lean meat. It's basically no/very low carbs but not keto per se. It's tough to begin with but you get used to it. No fasting, not full carnivore either cos there are vits you can get from plenty of veg too and that makes it a bit more interesting too.
PS it'll feel a bit like fasting anyway cos to begin with you will be hungry AF.
Thanks I'm going to have to give it a go! I don't mind mostly protein and vegetables, the family looks at me crazy when I just wants eggs or steak for dinner
In my case replacing sugary stuff by nuts really made a difference on how hungry I feel. I used to eat lots of cereals (not the worst one but still) in the morning. I replaced that with 0% Greek yogurt and nut mix. I also replaced sweeter snacks by a handful of nuts. Apples are also good to feel less hungry.
Advice is to take one step at a time
Not a race but a marathon. If you eat 2-3 plates at least limit to 1-2. Slow reduction
Meal prepping helps too but you know you want something that will last for a long feel not a quick diet or something.
If you eat lots of snacks, eat the snack but fully enjoy it but eat let’s say 3 cookies instead of 5 and week by week try to reduce it but don’t remove it completely as a relapse may occur.
I've managed to stop most of the snacking i find i cave way to easily 1 cookie turns into 5 very quickly. And I've cut back to usually 1 plate it's the portions in general I grab a ton and usually just eat till I can't eat anymore.
The meal prepping is proabbaly going to be the biggest help!
Yea I definitely understand. When meal prepping even add some lite snacks in there so you trick your mind to thinking that you aren’t building a habit aka overeating or something.
Also at dinner eat a combo of flavors that way your body is getting what it needs and your mind for what it wants (spicy, sweet, sour, etc)
1. Circadian IF. Breakfast should be your largest meal. Lunch should be filling. Dinner should be light or skipped.
2. Eat unlimited fruit/honey until lunch. No protein or fat. This will spin up your metabolism like a wild furnace, increasing calories consumed and burning fat.
3. Avoid swamping (eating meals that are both high carb and high fat).
4. Prefer carbs to fat. Long term keto has been shown to elevate cortisol, undermine sex hormones, and slow the metabolism. This will back you into a metabolic corner. Instead, eat plenty of natural sugars early (fruit, milk, honey, tree syrups, grass sugars) and mid day, then end on protein with mod/low fat.
5. Avoid seed oils and PUFA; stick with saturated fat (butter, tallow, coconut oil). 1-3 tbsps of coconut oil a day will increase fat loss to a pound+ a week.
6. Get loads of sun all over your body.
7. Do fun exercise, like climbing.
8. Prefer gelatinous cuts to steak. I like pressure cooking oxtail because it provides bone broth for keeping GI health in shape.
9. Mineral maxx. You can't get too much sodium, potassium, magnesium, calcium. You can easily get too little. Keto is especially bad for hydration.
10. Cold brew with lowfat milk and maple syrup.
11. Benfotiamine (150mg) with breakfast and lunch will restore glucose metabolism if it's broken, and it's probably broken.
TLDR: sun, sugar, low (saturated fat), mod protein, mineral maxx, light hearted exercise, nightime IF, stimulate metabolism, maintain light calorie deficit.
Forgot to mention: don't neglect micronutrients. Liver, oysters, eggs, (raw) milk
I take desiccated liver and canned oysters. I eat eggs every day.
Where do you acquire canned oysters?
These are my current preference.
I eat a couple a week. That's all you need.
I think nostr:npub14am887cf6kvwkce89nt7dsw3v9qrrn0uppxyvr6a2jd7xdwuwccqwnudp2 makes the best desiccated liver.
Would you say Sardines and oysters are the same as far as micronutrients, or are they different and both should be consumed
If you had access to fresh sardines I would consume those once a week.
Limit canned foods because of heavy metals. Oysters are the only exception I make and its when I can't get freshly shucked oysters to steam myself.
They compliment each other, but No, nothing comes close to Oysters, Liver, and Eggs in terms of nutrition.
Go in this direction for sardines if unable to easily source fresh.
https://www.amazon.com/MW-Polar-Brisling-Sardines-Certified/dp/B0C3KHKNNW/
FWIW, my mom can't stomach oysters so I have her importing these from Australia.
https://www.saturee.com.au/products/new-pure-oyster-capsules
I didn't think to eat more for breakfast then work my way down during the day, I'm definitely going to have to try that instead i was more trying the counting calories method stand thats kidna of difficult sense I wasn't weighing my food.
I didn't think fruit could be unlimited with all the sugar but it's definitely more filling that any cereal or protein bars.
I'm going to have be more responsible about what I eat i usually just eat whatevers being made.
The carbs over fats is the complete opposite of what I've heard for the past 5 years, I'm definitely going to have to try that instead of trying to not eat carbs.
Whats PUFA I've never heard of that? I'm doing my best to avoid seed oils, and I haven't had coconut oil because I don't like coconut and assumed it tastes like it am I just being dumb?
I'm outside as often as I can.
I've been exercising more in the past 3-4 months than i ever have in my life I still think I should go more often. I've gone rock climbing and it's more fun than most people would think. ( thanks for reminding me i should probably get a membership to a climbing gym).
How do I determine a gelatinous cut of meat, i usually go for just a steak or salmon.
Hydration is always a struggle for me i can drink maybe 24ounces of water a day and 20 ounces of coffee. I Just never think I'm thirsty. I'll try to do better and do you suggest supplements or try and get the minerals from foods?
I do dark roast with cream and usually no sugar so maple syrup would be a great substitute. I'll try and cut to low fat milk. Is there any benefit to cold brew?
I'll look into finding the benfotiamine.
Thanks for all the suggestions it's definitely helpful!
This is the 3rd party tested source that I use.
https://www.amazon.com/gp/aw/d/B09SGKPG52?psc=1&ref=ppx_pop_mob_b_asin_title
For carbs, separate in your mind natural sugars (honey, fruit, milk, tree syrups, grass sugars) from processed foods (wheat, cookies, crackers, etc).
The latter is going to harm, not help your metabolism. The former will restore it.
Awesome to know that I can those aren't as harmful as people make it out to be just because it's sugar
So long as you don't swamp, natural sugars can be very healthful.
If you grew up in the US like me, you can assume that your glucose metabolism is f*d up, so I recommend taking #benfotiamine as a starting measure to bring it back.