(Part 2) 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 products ranked 21-40. You can also go back to the previous section.
Oh fuck, Martin Cizmar is in there. 🤣🤣🤣 He's one of Portland's greatest lolcows, a guy who writes restaurant reviews or something for the left-wing paper as well as his magnum opus, Chubster: A Hipster's Guide to Losing Weight While Staying Cool. Also he went on a paranoid probably drug-induced campaign to dox r/portland users.
When you see really stupid tweets like this, remember that there actually are living, breathing retards creating them.
That reminds me: I have to re-read this book again:
Dispelling Wetiko: Breaking the Curse of Evil
"There is a contagious psychospiritual disease of the soul, a parasite of the mind, that is currently being acted out en masse on the world stage via a collective psychosis of titanic proportions. This mind-virus—which Native Americans have called "wetiko"—covertly operates through the unconscious blind spots in the human psyche, rendering people oblivious to their own madness and compelling them to act against their own best interests. "
https://www.amazon.com/Dispelling-Wetiko-Breaking-Curse-Evil/dp/1583945482
I do this (as much as I can stand it):
https://www.amazon.com/End-Diabetes-Live-Prevent-Reverse/dp/0062219987
The back cover explains the benefits, and from experience I can say they're legit.
If you go ultra-low-carb and exercise even a bit each day you'll end up needing far less insulin (if T1) and will have much better numbers.
That said, this is probably the most strict diet in existence.
Careful, you are mocking a celebrated author.
I highly recommend you check out the podcast "2 Keto Dudes" and also https://www.amazon.com/dp/B00ESMDGE8/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1
Your cholesterol knowledge is out of date. The vast majority of people who have been eating keto for over 6 months have great cholesterol numbers, myself included.
Is human evilness a rational, conscious process? What do we mean by "mentally ill"? I found this book quite revealing in this regard: https://www.amazon.es/Dispelling-Wetiko-Breaking-Curse-Evil/dp/1583945482
On a more meta level, I've got some good book recommendations that talk about the history of how we got to where we're at as a country in terms of creating a nutritionist infrastructure pushing SAD on everyone:
I've dug into this topic pretty deeply and have run across lots more good stuff. These three stand out in my mind as doing the best job of telling a good demythologized backstory of how we got to where we're at in terms of what American establishment forces push about food and diet.
I hope this helps in your journey.
I'm in the same boat - I tell my doctors that I'm probably the fattest person with IBD. The steroids don't help.
I've had great results from following the 4 hour body (http://www.amazon.com/dp/B003EI2EH2) and bonus points for it being similar to SCD. I'm only able to follow it when not flaring so that's the big downside for me.
Joe Manganiello (Alcide the werewolf from True Blood) wrote a book on this. He outlines the workout he did over 6 weeks (I think) to get ready for the role, but there's also a chapter on the exact steps he takes over the days/hours leading up to any shirtless scenes.
Not only does he have a law degree, but he also wrote a weight loss book.
This whole podcast is great for the Human Microbiome. Chris Kresser guested on Joe Rogan's podcast. I linked specifically to the section where he talks about the potato diet (1hr 4 mins 48 secs) to rapidly feed your gut bacteria with cooked then cooled white potatoes. It comes from this book: https://www.amazon.com/Potato-Hack-Weight-Loss-Simplified/dp/1530028620 The book is sort've a sales pitch but it essentially says eat white, russet, or red potatoes (not sweet potatoes) only for 3 to 5 days. with 3-5 lbs per day. cook them then "cool" them (i put em in the freezer after) then eat after cooled. The cooking & cooling process makes the resistant starch which feeds your gut microbiome.
There are also physiologists arguing that mouth breathing results in poorer facial development.
More info:
https://en.wikipedia.org/wiki/Mouth_breathing
https://www.amazon.com/Oxygen-Advantage-Scientifically-Breathing-Techniques/dp/0062349473
(Strap in, this will be long. PLEASE check out the tl;dr at the bottom for an awesome resource I found, though.)
Totally. You are so not alone.
I find myself ruminating on food when I’m bored, happy, sad, stressed, procrastinating, etc. There is simply no mood or situation where food is not on my mind or shortly-to-be on my mind.
If I’m not thinking about food, I’m probably eating food, and usually eating too much (and, like you, sometimes in strange, seemingly unpalatable combinations). I have no off switch, even if I’m feeling like I’m nearing my limit. (No, I’ve never eaten to the point of puking, but I’m sure I’m capable of it. )
My weight fluxes pretty wildly between ~160 - 190 (5'8" F). (160 is the high end of normal for my gender/height on BMI, but it’s where I’m happiest with myself aesthetically -- it’s where clothes fit well/I still have a feminine shape and look healthy/strong. At below 160, my collarbones and jaw protrude too much and my legs look sickly thin/disproportionate to my body (even when I am in a weight lifting phase, when they just look toned but still wildly disproportionate to the rest of me (stupid apple-shaped figure)).) Anyway, when I’m down on the lower end of my weight spectrum, the following factors usually have contributed to my success:
-Exercise. I’ve discovered that if I’m not capable of restrictive dieting due to the constant food rumination. So exercise helps me knock down some of my calories. I suck at exercise, but when I am able to maintain a 3 times per week minimum (30 min cardio + weights), I see results. I tend to do this in waves (hence weight flux). I recently bought a Fitbit, and I love it. I don't even usually make my step goal, but just the structure of wearing it every day and checking it at the end of the day is better than nothing/has built over time into motivation to improve.
-Purge the kitchen. Yes, I will sometimes go to the trouble of leaving the apartment to get a bag of Sun Chips and eat most or all in one sitting. But that’s better than having a bunch of other crap in the house, too, to munch on later that day when I’m hungry again. So damage is often done, but not to the worst possible extent it could have been. (Sigh.) Purging is not a once-and-it’s-done kind of thing. I have to purge the kitchen repeatedly (probably on a monthly basis), as I will often buy crap when I shop in a state of (legitimate) hunger or when emotional. (This does result in some guilt re: wasting food/money, but over time I've worked past that to give food away, and now it's actually become a bit of a deterrent from purchasing some of the worst foods.)
-Replace. I love both crap and healthy stuff (luckily, I guess). If I can, on average, consume more healthy stuff than crap, that’s a win for me. I tend to lose weight even more rapidly (not crazy rapid, but definitely noticeably quicker) when I replace the crap with, at least, a lower calorie version of itself. (e.g., buy FiberOne brownies (surprisingly good for handling a chocolate craving). You learn very quickly that you will be ill if you eat more than 2 of those a day …. )
-Plan. If I’m going to ruminate on food, anyway, planning my meals, to an extent, helps me avoid fantasizing about unhealthy food and focus on what I’m going to eat. I don’t always have time to pack an awesomely healthy lunch, but I’ll at least try to throw a string cheese, a yogurt, a cottage cheese, and a pre-packaged container of carrots/hummus or apples/peanut butter in a bag to graze on during the day at work (90 c + 80 c + 180 c + 90 c or 150 c = between 440 and 590 calories), and I find that having multiple items makes me feel like I have something to look forward to. If I combine that with a breakfast of ½ cup of kefir and oatmeal (70 c + 120 = 190) or a low-calorie faux breakfast sandwich (260 c for a Jimmy Dean frozen bagel/turkey sausage/egg/cheese sandwich), I wind up fueled by 630 – 850 calories (out of an 1800 daily calorie budget), and that seems to result in my not bingeing (or bingeing as much, if I’m going to have an emotional binge) when I get home. If you don’t have dietary restrictions (you may notice most of what I listed above contains some dairy protein, so I recognize that may not work for all), and are super-busy and just looking to kill some pounds with minimal effort until your life eases up and you can improve your diet and lifestyle more holistically, these kinds of single-serve pre-packaged items can be godsends because you can buy a week’s worth and store pretty easily/they travel well. If you check their stats carefully, you can find pretty low-cal options, so even if you wind up eating more than one, you probably won't do too much damage to yourself. (I totally get that it’s not a sustainable/healthy way to eat for the long-term. I have a goal of cooking with whole foods regularly. I just don’t have time to eat/shop right now until probably post-summer due to work/school/personal scheduling issues. As a student, you may in the same bind.)
-Record. I track all of my calories (I love loseit.com, but of course there are tons of other sites/spreadsheet templates out there) as I consume them. Sometimes, if I’m in the right frame of mind, this will deter me from bingeing past my calorie budget for the day. Not always, but sometimes is better than never.
The closet eating story from one of the comments + eating multiple single-serve meals resonated so much with me. I have never been able to cut those behaviors out completely, only reduce them slowly over time. I have periods where I do well (like right before my wedding, when I not only reached my goal weight, but somehow lost more than my goal and my dress + underthings were too big on me (yikes)), and periods where I do terribly, and rather than letting myself feel discouraged, as time has gone on, I've been coming to terms with the fact that I will always have to be mindful of this issue/work harder than others to be/stay healthy. Please get help with this part, because self-compassion has been the biggest help to me in staying positive and being able to get back on the wagon/not let things get too out of control. As a college student, if you can get a head start on this, you will be doing so much better when you're my age (close to 30 :)).
I totally adore the idea of a mantra that helps you to be mindful of the moment versus the long-term (of a cute outfit or someone you're interested in, etc.). I have absolutely tried this in the past. For me, it has never worked :( It’s like the part of my brain that should respond to that goes into a zombie mode and just busts past reason.
Interesting related note: I just started taking ADD meds (diagnosed a few months ago), and when the medicine is active in my system, I do not impulsively eat, nor do I ruminate on food. I still wind up consuming about the same amount of calories (just later in the day), but I’m not distracted by food from moment to moment. This has been crazy for me, because for the first time, I understand what life is like for people who don’t have obsessional thoughts about food (like my husband, who routinely forgets to eat when he’s engrossed in something). I am capable of not compulsively eating and not ruminating on food. BUT at this point, only when aided by my medicine. This doesn’t mean I’m not capable of learning from this and building on this for the future, but it does take a load off, including some of the shame/guilt I feel. My psychiatrist explained the neurochemical issues related to this when describing how the ADD meds work in brains like mine, and I can’t dredge most of it up from the recesses of my brain now, but the gist was, for some of us, our brain chemistry is different, and we need to work with/around the differences related to how our brain manages neurotransmitters to achieve some of the same things that others may not need to develop behavioral or cognitive or medicinal workarounds for. (And that’s fine, other people may need help with other areas where they may have deficits or excesses that result in a need for developing their own workarounds to manage things we do effortlessly. Chemistry is weird :)) So bottom line: everyone’s different, and it’s important to keep on keeping on with trial and error and acceptance when dealing with this issue.
tl;dr:
For more professional resources:
Check out the Beck Diet Solution book (I super-recommend it (if your college library doesn't have it, you may be able to find a cheap used copy on amazon.com))
http://www.amazon.com/Beck-Diet-Solution-Train-Person/dp/0848731735
She provides the worksheets for free online: http://www.beckdietsolution.com/free-cbt-worksheets/
Also check out healthmonth.com (it's a health behavior improvement online game that you can play it for free -- it's cute :)).
Lets see.
For a start, guy needs to look great for his job as fitness director. Big red flag that you cannot overlook.
Runs a couple of websites selling shredding programs, etc and wrote a book.
Guy has decent musculature and you could easily believe he is natty.
However, guy never quite lost the obvious gyno he had when he wrote his book, as it is still visible at times.
Guy also manages to deflect nicely using an innocent steroid post like a good fake-natty does.
Verdict: Guy has juiced in the past and likely takes TRT now.
I think it's easier to think about what NOT to do:
Dont eat too many white carbs/sugar. This includes soda, fruit juices and energy drinks.
Dont eat before bed. Your body needs a few hours to proces the last meal, to get a good nights sleep.
Dont eat processed foods with ingredients you can't pronounce.
​
Sources:
https://www.amazon.com/Circadian-Code-Supercharge-Transform-Midnight/dp/163565243X
https://www.amazon.com/How-Naturally-Increase-Testosterone-Tucker-ebook/dp/B00IWD10ZG
By trying to get ripped and researching Body Building diets.
I came upon the "Body Opus" and "The Anabolic Diet" books (both ketogenic diets in principle) and finally found out about Lyle McDonalds "The Ketogenic Diet" book.
> A lot of my uncertainty comes from not understanding the proper risks. No matter how much I research I'm met with a myriad of opposing answers.
When researching this subreddit for specific queries, definitely go with the Google search method versus Reddit's search engine. For example, before I started my first extended fast, I was really curious about electrolyte supplementation. So I put this into Google:
electrolytes site:www.reddit.com/r/fasting
It was still a lot of information to sort through, but the results are vastly superior to whatever method Reddit uses for its search function. Just substitute "electrolytes" for your specific keywords in that search string.
I started out with alternate day / intermittent fasting around two years ago, and I found these books to be really informative at that time:
The Every-Other-Day Diet (Krista Varady)
The Alternate-Day Diet (James Johnson)
The Fast Diet (Michael Mosley)
There's also a free, quick-read eBook about 19:5 eating windows by Bert Herring called The Fast 5 Diet.
For a very complete, comprehensive guides - with an emphasis on the benefits of extended fasting - my top recommendation would be these two books by Dr. Jason Fung, as well as his Intensity Dietary Management blog. He's also a co-host on the Fasting Talk podcast, which thus far has published 20 lengthy but very informative episodes. Because Dr. Fung is directly involved in those resources, they would be your best source of consistent and well-researched information from someone who's considered to be an authority on fasting.
I hope this helps!
This it? It's also on The Pirate Bay.
There's a lot of good science behind fasting. I'm currently living an Eat Stop Eat (5:2) fasting lifestyle. The only thing I do differently than the 5:2 program of the documentary is that I consume absolutely zero calories for any given 24 hour fast. Beware that when many people write "intermittent fasting" they may be referring only to a Leangains-style program, apparently unaware that other fasting programs exist.
I've made a post about intermittent fasting before, so for the sake of convenience, I'm going to copy and paste:
Fasting intermittently is surprisingly beneficial. But, you need a program to follow which dictates X hours of fasting with Y hours of eating. Fasting is a subset of caloric restriction. There are many programs of fasting/caloric restriction:
Some things to keep in mind:
__
Human Studies:
Fasting raises your metabolic rate. (Zauner 2000)
Fasting reduces the risk of various diseases, including cancer, cardiovascular disease, and diabetes. (Varady 2007. This is a review of various human and animal studies)
Intermittent fasting increases insulin sensitivity--which is implicated in preventing diabetes (Halberg 2005)
Intermittent fasting lowers LDL ("bad") cholesterol, does not decrease HDL ("good") cholesterol, lowers triglycerides, and lowers blood pressure. (Varady 2009, Bhutani 2010, and Sarri 2004)
Fasting reduces insulin levels in the blood (insulin causes fat storage), and the amount of fat burning done by the body increases markedly starting at about 18 hours of fasting. (Klein 1993)
Fasting for 15 hours produces a 5-fold expression of a gene (UCP3) that mediates fat burning. (Tunstall 2002)
Human cells cultured in vitro from fasting subjects showed remarkable resistance to stress, such as from heat. The cells also showed an up-regulation of genes which indicate increased longevity. (Allard 2008)
Fasting causes your body to secrete growth hormone. This increase can be dramatic, including up to 5 times the amount of growth hormone you secrete in the unfasted state. (Ho 1988 and Hartman 1992) (Growth hormone stimulates cell growth and repair, burns fat, grows muscle, and stimulates the immune system, among other benefits.)
Asthma sufferers who fasted had reduced symptoms and better airflow measurements. Like other studies, participants also experienced reduced levels of cholesterol and triglycerides. Not only did they have improved lung function, but also showed reduced markers of inflammation, and oxidative stress (which is the damage to cells you try to avoid by taking antioxidants). (Johnson 2007) Another study (Aksungar 2007) also found reduced inflammation in the bodies of those who fast.
Cancer patients who fasted had reduced side effects from chemotherapy. Fasting was associated with protection from weakness, fatigue, and gastrointestinal side effects. (Fernando 2009 and Lee 2011)
People who lose weight via dieting always tend to regain the weight they lost, but people who lose weight via fasting tend to keep it off. (Johnstone 2006)
Fasting improves mood and relieves chronic pain in those suffering from it. (Michalsen, 2010)
It also should be noted that fasting may save you significant money; doing an Eat-Stop-Eat style single day fast per week (without overindulging to compensate for the lost calories) reduces your grocery need (and therefore grocery bills) by about 14% (1/7). Fasting for two (nonconsecutive) 24 hour periods in a week reduces your grocery bill by about 29% (2/7).
------
Animal Studies:
Fasting protects brain cells against degenerative brain diseases, such as Alzheimer's and Parkinson's diseases, and causes neurogenesis (new brain cell growth) and neuroplasticity. (Mattson 2003 and Alirezaei 2010)
Intermittent fasting reduces the risk of coronary artery disease, by reducing blood pressure, increasing insulin sensitivity, improving cardiovascular stress adaptation, and making cells more resistant to damage in the event of heart attack or stroke. (Mattson 2005 and Ahmet 2005)
Fasting shows promise in preventing breast cancer (Harvie 2012) and increasing survival rates of it (Siegel 1988)
Fasting makes cells so resistant to stress and toxicity, fasting prevented toxic effects in mice when given large doses of a toxic chemotherapy drug. (Johnson 2009) The abstract to this study notes that caloric restriction increases the resistance of cells to various toxins, including mercury.
Intermittent fasting improves blood sugar regulation in mice, even when their overall caloric intake was not reduced. (Anson 2003)
Fasting reduces cancer cell proliferation, and retards the growth of tumors of various cancer types. (Varady 2008 and Lee 2012)
Intermittent fasting improves survival in cases of chronic heart failure, by strengthening heart function and causing an increase in cardiac capillary density (meaning fasted hearts had more beneficial blood vessel growth). (Katare 2009)
It prevents diabetic neuropathy (nerve damage due to high blood sugar). (Tikoo 2007)
It increases life span in various, diverse species. (Honjoh 2009)
Intermittent fasting protects the brain from cognitive decline in old age--it protects neurons from aging. (Halagappa 2007 and Martin 2006)
Intermittent fasting helps protect the body from radiation damage. (Kozubik 1982)
Fasting produces a neuroprotective effect in the hippocampus (the part of the brain responsible for learning and memory), which may help prevent severe epileptic seizures, stroke, and neurodegenerative disorders. (Lee et al., 2006)
I've mostly seen paleo and caveman used interchangeably, although "caveman" seems more likely to pop up in mainstream media pieces, sometimes (though not always) in a derisive context. You might be thinking of the Warrior Diet, a type of intermittent fasting that restricts eating to a 4 hour window each day.
I am glad that someone has taken the time to "Debunk the Myths of the NIH's $1.5 Million 'Lesbians Are Fat' Study".
Otherwise my thoughts are:
-Look for documentaries on the manufacturing of America's obesity epidemic.
-Or the fact most of the physicians who signed on to "America's Obesity Epidemic" are on the boards of companies like Weight Watchers.
-Or that the number of Americans seriously effected by obesity has been greatly exaggerated by the CDC because it serves their initiatives which are not always direct promotion of health.
-Or, any of the things in here: http://www.nourishingconnections.com/obesity_myths_debunked.html
-Or Gina Kolata: http://www.amazon.com/Rethinking-Thin-Science-Loss---Realities/dp/0374103984/
-Or Paul Campos - http://www.amazon.com/The-Obesity-Myth-Obsession-Hazardous/dp/1592400663
-Or Linda Bacon: http://www.amazon.com/Health-At-Every-Size-Surprising/dp/1935618253/
Also:
>"Which brings us back to that $1.5 million in total funding. That's true! Over the past two years, the project has been received $1,520,000, in two parts."
Talking about fiscal responsibility if you want to take all that money and put it towards something to improve the well-being of the lesbian community give it to studies of cancers that disproportionately effect the lesbian community AND things like trans-health studies on the effects of hormones. AND funding for homeless youth. AND intimate partner violence.
Higher BMI in most cases is not indicative of illness. Nor is playing with it, in the form of diets, preventative. In fact negative health outcomes are correlated with rapidly fluctuating weight. And it is quite possible fat prejudice KILLS more people annually than actual effects of obesity. Also: http://fathealth.wordpress.com/study-on-physicians-disrespect-of-fat-patients/
Seriously, this stuff makes me such a pissed off paper crane.
Oh, yeah, not even to mention the millions of women effected by disordered eating. Who are certainly not helped along by "no fat people" witchhunts. Lesbian sub-group or not.
What do I think about the fact that study was conducted in the manner it was conducted in? We need more women in positions of power in biomedical research because it's clear the world at large is incapable of guarding our well-being.
Health at every size people. Health at every size. http://www.haescommunity.org/
As for why lesbians might be bigger than avg female? I think we're capable of divorcing a lot of the pressure to shrink ourselves that comes from dating men. Many men-who-are-attracted-to-women seem to never get sick of the idea of less woman to love. And, if you desire the love of men, it's hard to not buy into that exchange. I've met many gay men with severe body issues. That's equally depressing. We are alive for such a short time. Modify your body as you see fit to find peace in yourself but, do it for you not because other people have told you to. And not to conform to industry ideals if it's harmful to yourself.
Personally, I subscribe to author Paul Levy's take on what is happening here. In this article, which is an excerpt from his book, Dispelling Wetiko, he doesn't describe the people as being like NPCs, so to speak, or in any way as inhuman. He describes them as having once been fully conscious but now less so, by their own willingness to forego their gifts, or else fall prey to a psychic virus that cannibalizes all humanity.
5- Totally agree with /u/herumph if you have someone you can get to! I also recommend Anatomy for Runners. I kind of geek out on the physiology parts even though I really only understand a 1/4 of it - but he does a great job of explaining the what and why and giving really good exercises and 'tests' to see where your deficiencies are. If you pick it up - I would say jump to his stability tests. They were really eye opening for me. (Then go back and read!)
So, I don't normally plug myself here, but that's because no one ever asks specifically for habit based nutrition info =)
Here are a couple useful infographics on habit based nutrition:
http://www.losestubbornfat.com/5-core-nutrition-skills-fat-loss-preview-something-new/
http://www.losestubbornfat.com/the-ultimate-guide-to-losing-fat/
Also, my book:
https://www.amazon.com/Fat-Loss-Happens-Monday-Habit-Based-ebook/dp/B00PKPTRWM
Georgie Fear, RD's book:
https://www.amazon.com/Lean-Habits-Lifelong-Weight-Loss-ebook/dp/B00O0FJ66K/
That's one side of the story. Not the only one. It is the side that is blessed by our fatphobic culture.
http://www.amazon.com/Obesity-Myth-Americas-Obsession-Hazardous/dp/1592400663?tag=duckduckgo-d-20
http://www.amazon.com/Health-At-Every-Size-Surprising/dp/1935618253/ref=pd_sim_b_1
www.amazon.com/Rethinking-Thin-Science-Loss-Realities/dp/B002GJU35U/ref=pd_sim_b_4
www.amazon.com/Lessons-Fat-sphere-Dieting-Declare/dp/0399534970/ref=pd_sim_b_5
http://www.amazon.com/FAT-SO-Because-Dont-Apologize/dp/0898159954/ref=pd_sim_b_6
I definitely have the Kindle version, and I do not have a summary version of the book.
source: I read the hardcover book and then the kindle version a few months later. I don't recall missing anything.
edit: here's the link for the kindle version FYI. The $1.99 version that you probably bought is by Tim Ferris - it says that it's a summary, and the book info says that it is only 22 pages long - perhaps be a little more thorough before purchasing?
I think that reading The Beck Diet Solution might really help you. I got it out of the library but am seriously considering buying a copy.
It sounds like you've been self medicating your depression with food for a long time and have come to think of this as being the most effective treatment. But really, proper nutrition and exercise is better. Didn't you feel less shitty when you were working out and eating right?
> How do I stay motivated?
If you could find a definitive answer to that, then there would be no diet industry. Everyone is different. Some things I've found that help:
>How do I keep my mind from focusing on my failures?
Every time you have a negative thought, fight back with a positive one. Here's an example from an anonymous dieter (cough):
Bad thought: "I ate everything in sight this weekend, and I binged twice last week. This is the beginning of the end..."
Countering thought: " I didn't drink at all, like I decided. And I'm already planning how I'm going to get back on track! It's so great that I can get up again when I fall down."
This
and this https://www.amazon.com/Obesity-Myth-Americas-Obsession-Hazardous/dp/1592400663
all about making money off denial
The only thing that worked for me was a plant based, whole foods diet. No animal products at all. I am now no longer on ANY medication except Synthroid for my hypothyroidism. Try checking out The End of Diabetes at the library or on amazon, I initially read it because I thought it would help my insulin resistance and it really helped me change my life.
It's also the opposite of carcinogenic.
I feed only once per day, on most days. That's basically the Warrior Diet protocol, which is what inspired the IF movement in the past few years. I also try to keep my body in ketosis, so, very high fat diet / moderate protein / very low carbs.
One of the things I struggled with was a sugar/carb addiction, so I decided to take a more extreme approach to finally kill it, and change my relationship with food.
Also for the longest time, I also struggled with endless distractions and was unable to focus on my business.
This is what fixed it: I only eat at night after I'm done working. Food is the reward after the hunt. I don't always enjoy it, but so what? Pretty sure a lion is not thrilled to chase a fucking guy down the serengeti every time he's hungry - it is what it is though. Do the work, get the food.
Anyway, it's been working great for me, got down to single digit body fat (no noticeable drop in lean muscle mass), great energy throughout the day (instead of the previous all day zombie-like drowsiness), and easier time focusing too - it's been pretty much life changing. I've also had issues with a couple auto immune disorders, and it's gone now (extended 72+ hours fasts helped here).
I guess my approach is a bit extreme though, probably not for everyone. If you're interested, try out Leangains, definitely a solid protocol as well, and a lot easier to manage.
Start working out. Exercising will make you feel better. Eat better, it will also make you feel better. Get a job, it will force you to meet new people and you get money which is nice.
Read inspiring books. Books are a great insight into different frames of mind. I would suggest http://www.amazon.com/4-Hour-Body-Uncommon-Incredible-Superhuman-ebook/dp/B003EI2EH2/ref=tmm_kin_swatch_0?_encoding=UTF8&sr=&qid= as a good guide and starting point for nutrition and working out. It's more like a variety pack of topics, not meant to be read straight through as a normal book. The author is coincidentally the reason I started looking deeper into stoicism and find this sub now that I think about it.
Stretching and foam rolling the calf, plus some icing once in a while, have helped me any time I've gotten achilles pain. But that's managing the symptoms, not the cause. I'd encourage you to buy and read Jay DiCharry's Anatomy for Runners (http://www.amazon.com/gp/product/B00AMLFSHM/ref=dp-kindle-redirect?ie=UTF8&btkr=1) it talks a lot about anatomy issues, how they can lead to different pains and injuries, and how you can identify and solve them.
One of the things DiCharry emphasizes is that rest can relieve pain, but it can't prevent it from coming back. There's something causing that pain and tendonitis, whether it's a muscle weakness or imbalance or a form problem or whatever. That problem won't be solved by rest, it will only be solved by an active intervention and improvement, and you need to work with a PT (or learn from the book) to identify what the underlying problem is and solve it. I think most runners could learn a lot from the book.
All the answers are here: https://www.amazon.com/dp/B00HFKX24Y/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1
Try backing off the ibuprofen, the swelling and pain suppression from NSAIDs results in a delayed healing response. The initiation of the inflammatory process gets the body's healing process rolling and ibuprofen just gets in the way of this.
Also keep going with a strengthening routine such as calf raises (straight and bent knee). A theraband is my most useful tool I have at home followed by the foam roller.
Source: I'm putting my physio's kids through college with my running related problems, my coach and this book
Hope you get back to pounding the pavement soon!
Sobre suplementos, la gente de examine.com hizo un post en su blog (en este momento no encuentro el link exacto) y otro como invitados muy completos. Básicamente lo que vale la pena es D3, K2, creatina y aceite de pescado.
Como dijeron por ahí, lo más importante es una buena dieta. Sobre eso, lo mejor que leí es Death by Food Pyramid (menudo título) de Denise Minger.
Update: sigo sin encontrar el post que mencioné en examine.com. Agrego tres que me parecen interesantes:
Not sure if this will be of help to you, but discovering and reading this book has had a surprisingly powerful impact on my worldview: Dispelling Wetiko. Don't let the title of Sting quote (lol) on the cover fool you, it's an amazing read. I'm the opposite of an effective literary critic, but I'll attempt a shitty explanation because I really think it's worth the effort to try. It pretty effectively disseminates not only why the world has gone so mad, but what common (often surprising) responses we have to it, which cyclically contribute to this so-called "evil" that's not just glaringly obvious to many of us, but frustratingly hard to pin down and describe.
Getting lost in cynicism or anger, even when completely justified, provides sources of energy that the power-hungry people and systems of the world feed off of, through every step and along every link of its worldwide chain. The only antidote is a continued effort to push the darkness, or illusion, into light (truth) - a process by which wisdom is truly the the only real thing we have in our arsenal to illuminate the shadows cast by blind ignorance.
I realize that sounds new-agey as hell, one problem is that absolute adherence to objectivity makes discussing a concept so elusive as "evil" in a rational, logical way so difficult. The book does a great job at doing that though, I find myself recommending it often. Somehow it manages to respect the existence of dualities in our world without falling victim to polarized thinking, the very thing which precludes the attainment of wisdom necessary to move beyond it.
For 6 years I have been doing the routine below. I started without doing a lot of reading about weight lifting and while I got great results initially, I plateaued and fell into inconsistency while in law school. I got bigger but didn't have a lot of definition. Now, I'm trying the Evolution routine to jump start my physique after which I'll probably design several routines to cycle through to prevent plateauing again. I am approaching it with a focus on proper form and full muscle contraction that I didn't have before. Some systemic problems that I have had personally: not drinking enough water/eating enough to recover, too much caffeine, pushing heavy weights with poor form.
Mondays: Back/bicep (These muscle groups typically work in tandem so I put them on the same day.)
Tuesdays: Cardio (I've always thought it was dangerous to focus too much on size/strength and not do any cardio.)
Run two miles
Wednesdays: Chest/Triceps
Thursdays: Cardio
Run 2 miles
Fridays: Shoulders/Forearms
Saturdays:Rest
Sundays: Legs/core
Resources:
Well as long as you count the calories you are drinking, and don't go over your daily limit, you will still lose weight.
If you are looking to find out what drinks liquors are low cal, check out an app called Get Drunk Not Fat. There's also a really, really good chapter on drinking and losing weight in Martin Cizmar's book [Chubster] (http://www.amazon.com/Chubster-Hipsters-Losing-Weight-Staying/dp/0547559348).
I'm a beer and whiskey guy myself, and basically you just have to count those calories and know your self well enough to stop before you get too drunk to throw your diet out the window.
My guess - and please accept my apologies if I'm wrong - is that you're after fat loss primarily.
With fat loss will come weight loss. And that is all about diet. It's do to with the quantity and quality of what goes in your mouth.
KBs - and I think most exercise - are great at speeding the process up, as you're using more energy. What KBs also do brilliantly well is strength gain. But being stronger, means you have more muscle. Muscle weighs more than fat. So you might find there's a period of time doing KBs when you slim down significantly - fat loss - but the scales don't move by as much as you thought. I loved this stage, but it was a bit frustrating. That having been said, needing new clothes because my trousers were falling off me, was a great feeling.
I'm now seeing muscles go on, and weight drop. Happy days.
I've said it before on here, a great reference guide is Fat Loss Happens on Monday. A combo of fat loss and KB workouts.
But I'd strongly recommend getting a highly qualified trainer to work with. Even if it's only initially on movements.
im late! there is a TON of helpful advice already out there! but i feel compelled to share what worked for me (i wanted to lose weight for my wedding, and then i had to keep it off until the big day. augh!). herere a few tidbits that helped me achieve my goals:
-first go back to your doc for a physical + lab work in order to establish a baseline for yourself.
-then, get an idea of how many calories you should be eating, more or less. use a free online calorie calculator like http://www.freedieting.com/tools/calorie_calculator.htm or http://www.mayoclinic.com/health/calorie-calculator/NU00598. this is so, so individual, so if the calculator is giving you what you consider a drastic result (i.e., you try to only eat xxxx calories, and you wind up bingeing), i would start off by logging what you normally eat for a week, and cutting 100 back a day from that. if you want to get fancy, you can zig-zag your calorie cutting (e.g., 100 less/150 less/50 less/none less/100 less, etc.) to trick your metabolism. i think one of the free calorie calculators will do this for you. might need to google around for it, though. increase the calorie cutbacks at a pace that feels comfortable to you.
resolve not to beat yourself up over exceeding your daily allowances -- that can lead backsliding. if you go over, you go over. that doesnt mean the rest of the day is ruined, so you may as well eat ice cream :) (i am so guilty of this, if I'm not mindful!)
-next, sign up for something like loseit.com -- its a free web site + app for logging calories and exercise. (it also contains a calorie calculator, so if you choose loseit.com, you can skip my previous paragraph). it can be as involved as you want it to be (i dont participate in the forums, for example. all i really do is log.), and it has all kinds of nifty little helpful motivators. i mostly use it on my phone, since i do a lot of my eating at work. ive tried a lot of these kinds of apps, and this has my fav logging interface. my fav aspect is that you can get email reports sent to you daily or weekly. (i was doing this the hard way with, first, a little notebook, and then an excel spreadsheet, and this app is sooo much easier!)
-if you have some extra money (between $11 and $16 for new, and you can get it used for way less), invest it in a book called 'the beck diet solution.' [or get it from the library.] http://www.amazon.com/Beck-Diet-Solution-Train-Person/dp/0848731735 the author is a psychologist (impressive pedigree -- her dad is the beck of the 'beck depression inventory,' which is a widely utilized instrument for determining depression severity http://en.wikipedia.org/wiki/Beck_Depression_Inventory.) with a cognitive-behavioral orientation, and she takes you through how to train yourself to think and act in constructive ways that will help you stick to a healthier lifestyle. its not magical, but its got a lot of great ideas, and i found a lot of it very helpful. its divvied up into days and weeks, so week one is called 'laying the groundwork,' and some of the days include 'arrange your environment,' etc. week 2 is preparing the diet. week three is starting the diet. week 4 is about how to respond to sabotaging thoughts and people and other challenges. it goes on from there. if you have a friend or someone online interested in going through the book with you, youve got accountability built in right there :)
-i hear you on not liking fruits and veggies. i love veggies but really dont care for fruits. you may surprise yourself by developing taste for one or both later on, as you progress through improving your lifestyle, but if not, who cares, as long as youre getting your vitamins and minerals? (yes, its best to get them straight from the source, but its probably more important for your overall health to just start improving the diet + exercise, and you can tweak all that later. obviously please dont do this, but I'm sure you remember this dude: http://www.cnn.com/2010/HEALTH/11/08/twinkie.diet.professor/index.html.) there are a few ways to approach this:
--one way is that if you do not find meal planning/preparation too overwhelming, embrace it! if you're not currently studying, maybe you can utilize that extra time (maybe an hour a day, broken up into 15 minute increments, if you find devoting that much time to one thing challenging (i have no attention span, so this is how i am able to get anything done)) and put it toward researching diets and nutrition and meal planning.
--another way is to find some frozen or prepared foods that you like, find a good sale, and stock up! as long as you stay within your calorie limits, mix 'em up however you want. (you may find as you start losing weight, that you are actually interested in trying other ways of eating, and this is when you may surprise yourself with developing a taste for fruits and/or veggies. its like an awesome slippery slope :) this totally happened to me and i would have looked at you like you were a crazy person had you suggested it to me earlier :))
--im just throwing this out there -- for some people, making a drastic change is what actually propels them further and acts as a marker between the past and future accomplishment. in that vein, i know someone who went raw cold-turkey, and she made absolutely no allowances from her previous diet life, and this totally worked for her.
what works for you depends on your psyche -- you know yourself best!
-related side note -- check this out with your doc first, since he alerted you to potential future liver damage, but if a paleo-style diet might appeal to your palate more than, say, a raw diet plan, it could be worth checking out with the md to figure out a way to follow the principles without increasing the odds of organ damage: http://en.wikipedia.org/wiki/Paleolithic_diet
-re: exercise -- i hate exercise, too. i hate getting sweaty. i hate dressing for exercise. augh! but you just have to do it :( few ideas/anecdotes:
--to echo a lot of folks -- walk as much as possible. if you go to the grocery store, use the old park toward the back of the lot trick, and when youre unloading the bags from the car, walk them into the house one at a time. theres a few extra steps. maybe consider a pedometer to motivate yourself. depending on your phone, you might even have access to a pedometer app!
--if youre shy about exercising in front of people, consider working out to some exercise youtube videos at home for a while. i know a dude who was too embarrassed to run in front of people, so he literally ran in place in his basement (gradually increasing his time) before finally taking to the road, so he wouldnt feel embarrassed by not being able to go far/long. hey, whatever works for folks :) my version of this was to start running at night. i couldnt even go a half-mile the first time i went out there, but within months of thrice-weekly night runs, i was running a 5k at my goal time (<30 min). (if you go the night route, make sure to read up on safety and wear reflectors, carry your phone, etc.)
--try some body weight exercises. i did a boot camp that featured these kinds of workouts, and my running endurance improved drastically (which was a crazy surprising awesome side benefit :)). the beauty of them is that all you need is a small, clear space to do them in -- no accessories required. caution -- DO NOT over do it. seriously. if you are sedentary now, feel free to do what you can of them (e.g., i have bad knees, so there are some exercises for which i do a modified form), start at 5 or 10 reps of anything TOPS, even if you feel good in the moment. i promise you that you will feel it the next day (and the day after). learn from my fail: my first boot camp class took me a week to recover from. i literally couldnt work out for a week after that. stupid pride. now i dont care. i recently took a yoga class for the first time, and the teacher was trying to get me to do something way longer than i knew i could, and i was like, i promise you that one day, with practice, i will be able to do this for a full 6 minutes, but today is not the day, and im cool with that. yikes.
--you said you like gaming, so what about the wii fit or equivalent for your system?
finally, re: goal setting -- so many people have said brilliant things about goal setting, so i hate to be redundant, but: small + achievable goals! each day wake up with the goal of sticking close to your plan, and each week and month have an achievable goal + associated (non-diet-breaking) reward. e.g., if you walk x miles this month, you can go see a movie, or buy a game you want, or whatever floats your boat.
tl;dr: 1) see your doc; 2) make a calorie intake plan; 3) join a free web site that will allow you to log food + exercise; 4) buy or check out the beck diet book and read it all the way through; 5) exercise however works for you -- play around with this until you figure it out!; 6) do not get discouraged, and if you do, reach out for support!
best best best of luck!
The short answer to your question is "No" there is simply no diet that is best for everyone. If you want the "Why" this is true I'd highly recommend Death By Food Pyramid by Denise Minger.
End of Diabetes by Dr. Joel Furhman is a good source of info for these specific conditions
https://www.amazon.com/End-Diabetes-Live-Prevent-Reverse/dp/0062219987
And there's always How Not To Die by Dr. Michael Greger and NutritionFacts.org has a whole section on Diabetes with all of the links to primary research to back it all up. https://nutritionfacts.org/topics/diabetes/
Good luck on your journey, you're on the right track. As a Registered Nutritionist, I haven't seen any Diabetic patients NOT see improvement when going WFPB-no oil.
Death by Food Pyramid
Check out the book Oxygen Advantage https://www.amazon.com/Oxygen-Advantage-Scientifically-Breathing-Techniques/dp/0062349473/ref=tmm_pap_swatch_0?_encoding=UTF8&amp;qid=&amp;sr=. It's changed the way I think about breathing.
Tl;dr: Only breath with your nose. If you need to breath with your mouth, your running to fast.
Don't breath heavy. Try to keep your breathing light, since that will maximize your oxygen level in your muscles.
It looks more interesting than this one: https://www.amazon.com/Chubster-Hipsters-Losing-Weight-Staying/dp/0547559348
>After hitting a plateau for about 2 months I’ve decided I’m going to go 5:2! 0 calories 2 days a week (I know I can do the 500cal crutch, but I don’t really feel like I need it) 1,000 calories 5 days a week. I’ll make the fasting days my rest from workout days and just go on long walks or do yoga or something easy like that. Of course I’ll subtract calories burned on workout/eating days, so my end total will be 1,000 calories. What do you guys think?!
1000 cal a day is crash dieting, not really a great plan even if you were doing it 7 days a week. You're hitting the 'CICO as primary' diet plateau, because your metabolic rate has likely dipped down super low to match your intake.
Remember that 3/4 or more of your daily energy expenditure comes from metabolic activity, & very little comes from exercise. Therefore if you compromise your metabolic rate, you will likely hit an unmovable plateau. You're also primed for rapid weight regain when you quit the diet out of plateau frustration (because your BMR is 1000 instead of 1500).
Your body usually tries to lower metabolic rate to match dietary input. Fasting is supposed to help prevent this, but if you've been "eating 1000 calories a day for months" as you said in a comment, and now you're plateauing, this is likely because your BMR is now closer to 1000 instead of 1500
Also the actual 5:2 diet book (The FastDiet) has a couple of protocols, neither of which you are attempting.
The weight loss protocol is 5 days of normal eating (3+ meals a day) without fasting or calorie counting, with 2 non-consecutive days of 500-600 calorie fasting.
The weight maintenance protocol is 6 days of normal eating, 1 day of 500-600 calorie fasting.
https://www.amazon.com/Evolution-Cutting-Breaking-Mental-Building/dp/1476716706/ref=nodl_
That’s the routine I’ve been trying to follow for 5 years, but I never did it honestly and I mean doing the warmups and sticking to the plan the way it’s put in the book. The best thing about the book is it’s very detailed about the mentality aspect of working out as well as a specific routine to follow. For somebody with bipolar 1 and anxiety like myself, I have an absolute dogshit time with being able to say I’ll commit to something hard and actually do it, when I finished the routine after being honest about it, I got super emotional cause I kept failing it for 5 years.
I feel like this book should be required reading for places like fitness, gainit, and loseit.
It's just another body image issue being portrayed by advertisements and the media using scare tactics trying to get viewers and page views. You just have to be active, you don't have to have the body of a greek god.
Those people are assholes.
If you want an interesting perspective on this topic, there is an excellent book out there which eviscerates the obesity panic:
https://www.amazon.com/Obesity-Myth-Americas-Obsession-Hazardous/dp/1592400663
BJ Gaddour has a book called Your Body is a Barbell. It's amazing and the workouts are tougher than any I've done with weights.
There's a 28 day workout plan in it so it might be perfect for you!
http://www.amazon.ca/Mens-Health-Your-Body-Barbell/dp/1623363837
https://www.amazon.de/Potato-Hack-Weight-Loss-Simplified/dp/1530028620
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being able to only afford potatoes is now called "the potatoe hack diet". Living in a trailer park is now "urban densification tiny house district". Branding is important, have some pride in eating taters!
Intermittent fasting (IF) is a common tactic recommended by a number of doctors recently for controlling insulin resistance, including Dr. Felice Gersh (gynecologist) from the book PCOS SOS and Dr. Jason Fung (nephrologist) who wrote the book The Obesity Code.
A lot of people report intermittent fasting working well for them. The scientific evidence (to me) seems a bit understudied. I have not personally tried it because I work a very mental job and the brain dullness while fasting doesn't work for me. I do practice IF overnight and try not to eat between dinner (6pm) and breakfast (10am).
I would personally not choose to stop metformin while fasting. Metformin is not the kind of medicine that will give you lows, so fasting shouldn't harm you while on it. If you go off you may experience more of the gastrointestinal symptoms when you start up. Also, metformin requires constant levels to work well. That being said, Dr. Fung says that his patients do often hold off on metformin while fasting due to gastrointestinal distress from taking the meds without food.
There's a common assumption here that because some source is a "study", presumably from a professional journal, then what the author(s) conclude from the study is reliable. Nothing could be further from the truth. The medical literature relating to the area of diet & health is an especially fine example of poorly done, designed, or interpreted studies reaching publication. There is also a long history of researchers becoming obsessed with a particular hypothesis, who then become unable to objectively consider alternative explanations, no matter the quality of data supporting the alternatives. It's not an easy read for many, but consider picking up a copy of Good Calories, Bad Calories. It gives a painstakingly thorough rundown of how the conventional view of what we think we know (the conventional view) about diet and health came to be. It's definitely not a story of relentlessly good science rising to the top--quite the opposite.
If you search that title at amazon, you should also see a number of related books also highly worth reading, many more oriented to the lay reader. There are also more focussed works zeroing in on the understanding of cholesterol, obesity, heart disease, diabetes, etc, that might be of particular interest.
Another book to consider is Denise Minger's Death by Food Pyrimid. Minger, by the way, is a former vegan forced out of that way of eating by resultant health problems.
Bottom line:
No, the current body of data do not support the idea that red meat, or lots of meat in general, is bad for you.
No, saturated fats (primarily animal in origin) are not shown in reliable data to be harmful, but rather appear to be either neutral or beneficial.
No, dietary cholesterol is not harmful. Cholesterol is essential to life and good health, but cholesterol you consume is mostly irrelevant to cholesterol levels as measured in serum.
No, the best data have never shown plant fibers to be essential to health, nor even vegetable intake. In some (many?) people, fiber, and especially insoluble fiber as found in grain husks, actually causes chronic constipation--this happens to me.
There's so much more, but it requires some time and effort to find books such as those, give them a fair reading, and it sure doesn't hurt to look into the primary literature as well. You can then begin to get some idea of what goes into a well-designed and interpreted study, and what sorts of things constitute flaws in studies that render them unreliable for drawing conclusions.
I don't limit what I am allowed to eat, except for gingerbread. I just make it something like a once a week thing I might do if I've got extra calories I can spend. I also then try to have half servings and get some good quality treats.
I think the idea is that the diet and training protocol is necessary in order for glycogen to be sufficiently depleted in the first 3.5 days so that the refeed can be effective and the entire cycle can take place over a 7-day period. Calories are already being heavily restricted over the first 3.5 days. You can read Ultimate Diet 2.0 if you're really curious about the details.
BodyOpus was the original diet book on which McDonald based his work.
So, I've found that book on amazon, and here are the reviews. The reviews just seem really off. One review said she only worked out four times in six months and lost forty pounds.
>make up for the loss in flavor?
as my diet narrows down to beef muscle meat, I find that my ability to perceive, discriminate and appreciate smaller and subtler differences increases. Sometimes I crave various carbs, but as time goes by, I find real solid comfort from knowing I can eat meat.
I have been limiting my food to an 8 hour window starting when I wake up in the morning and turn on the lights, because of the proven benefits of separating the eating window from rest time. Digestion shuts off the rebuilding process, and the effect lasts for 4 hours, and it's a binary effect, not dose-dependent; so one bite of food before bedtime decreases the amount of time you will heal (which happens during sleep) by at least half. Plus, the first wave of sleep is the deep sleep in which repair is emphasized, so for healing, that's the one you want to make sure you maximize. Here's how this relates to your point: if I have to wait to eat, I really build up an appetite and eating is more psychologically satisfying.
Pemmican is very different from jerky made from salted fatty ground beef in my dehydrator, which is very different from fresh steak tartare meat straight from the package, which is very different from sous vide chuck roast cooked 24-48 hours at 129 deg F then seared on the griddle (which is a lot like filet mignon at at a fancy restaurant) , which is different from searing on the grill in the fresh air, which is different from searing on a plate using a propane torch, which is different from fatty ground beef sauteed in its own fat in a frying pan until crispy... and I'm sure I still have a lot to learn.
You may want to grab a copy of Body Opus from a used bookstore (it's an older book, no point paying full price). In which a somewhat similar program is described but with low calorie and low carb for five days with two "muscle glycogen depletion workouts" and then a strategic refeed period with a massive workout on the weekend. Fat loss plus muscle gains, though psychologically the regime is tough.
A more-improved version is incorporated in [The Ultimate Diet 2.0] (https://store.bodyrecomposition.com/product/the-ultimate-diet/), which optimizes the workouts, and has updated studies supporting how many calories on what days, and how many carbs one can effectively shuttle into depleted muscle, &c.
I began dieting like a warrior about six months ago, and I am 100% convinced it is the way humans evolved to eat.
The diet can be traced back to Spartan warriors, who were nomads, and eating during the day was not an option. Feasting, drinking, and socializing at night was the way of life for these warriors. The three meals a day thing started when food became more abundant through agriculture. Do you think the warriors could take the time and energy to eat and digest their food during the day? No way. Digesting takes energy, and during sleep is the optimal time for it.
I will go far as to say calories in/calories out is a terrible method of nutrition control. Especially if you are counting using labels on food or using the MyFitnessPal database. First, each of us digests nutrition in very different ways based on our nutrition practices and good ole biology. Second, the amount of chewing has a great impact on calorie absorption, especially when eating fruits and vegetables. Third, the amount of food your body can absorb in a certain period of time is limited. If you eat 3000 calories at once, your body will not utilize every single calorie.
I have first hand experience with this. Two weeks ago, I binged like I have never binged before, and before I was on this diet, I once ate 12 pints of ice cream in one week after racing a half-ironman and immediately backpacking six days through Yosemite National Park. But this was worse. I am talking massive ingesting, on the magnitude of 10,000 calories per day. Each on Friday, Saturday, Sunday, and Monday (holiday weekend). The main source of calories was terrible junk food, trail mix, beef jerky, marshmallows, potato chips, Clif bars, gnarly nonsense. After the weekend, I weighed myself on Tuesday morning, 180. 15 pounds heavier. Two days later after practicing this diet, my weight had stabilized at 165 again. AND, I caught a gnarly head cold. My immune system was extremely compromised.
Anyway, a better method of nutrition control is listening to your body and being aware of your satiety and satiation while you eat. This is the most important factor in practicing the warrior diet. Numbers aren't going to tell you how much you should and should not ingest, but your body will. Get full. Get satisfied. This will give you a mental lethargy (food coma), and it will help you sleep.
I am 6'2, 26 years old, and before I started this lifestyle, I was consistently around 170-175 pounds. This eating like a normal American, three meals a day, getting 100+ grams of protein (completely ridiculous by the way, I average less than 75 now). I am a triathlete, so weight is very important for training and racing. After starting and practicing this diet, without calorie counting, and solely paying attention to how my body reacted to nutrition at the time I was eating, I am now consistently between 160-165, and it is really difficult for me to increase or decrease this body weight. This is a natural body weight for me on this nutrition plan.
As a daily example, I do all my training in the morning. During the day, I eat a banana, an orange, a handful of raw nuts, and coconut oil in coffee. Since it berry season, I have been eating delicious berries as well. This keeps me satiated until the main meal, between 6-8 normally. I usually go out to eat, start with a salad (sometimes two) and soup. Following it with a source of protein, meat or other, if my body needs it, and then filling up with quinoa or other gluten-free grain. Sometimes, I will also eat a large pizza. If I have a large training load. I end the day with Kombucha for healthy gut bacteria (another differentiator in how many calories you can absorb).
If you really care about implementing this diet, I would suggest reading this book.
12 hour shifts wipe you out, trust me, BTDT. and then kids and family and life and job and ahhhhhhhhhhhhhhhhhhhhhhhhhhh. Yeah, been there.
I'm reading Fat Loss happens on Mondays currently and his big point is DO THE DIET FIRST. (https://www.amazon.com/Fat-Loss-Happens-Monday-Habit-Based-ebook/dp/B00PKPTRWM/ref=sr_1_1?ie=UTF8&amp;qid=1468265722&amp;sr=8-1&amp;keywords=fat+loss+happens+on+monday) If you are at 30%, well there's still somewhere to go. And look, I'm not a 20 year old telling you how to diet. I was 370lbs. I got down to 225 which was my college weight. I got sloppy and bounced up a bit currently but I've gotten back on track and it's going back down. (BTW keto for me too, low carb works for lots of people, it's just hard to stick with not because you are deprived but because EVERYTHING has so many carbs in it nowadays)
get the diet right and throw some walks with the family and dog in and call that good for a while. Baby steps.
stress is a killer along with lack of GOOD sleep and lots of it. Along with lots of water. You're a sea monkey, no water and you dry up, lots of water and you spring to life. Most people are dehydrated.
You may be interested in checking out the 4-hour Body (link to kindle edition, the print edition of this book is pretty large) by Tim Ferriss, the diet presented by him is more-or-less a keto based diet and the book provides a wealth of excellent information.
what would you say to folks that it is not calories in/out or exercise that assists in weight loss?
idiots like foodbabe:
http://foodbabe.com/2015/01/22/weight-loss-secret-food-industry-doesnt-want-know/
https://www.amazon.co.uk/Calorie-Myth-Exercise-Weight-Better/dp/0062267337
Yup. I feel the same. I am fasting too (18~ hours). I work out before Iftar and cycle after, it feels amazing.
I can't give you a scientific explanation, but I recommend to read a book called "The FastDiet" it explains everything related to fasting.
You should really read Dr. Fung's book, or listen to the audiobook. It's phenomenal.
https://www.amazon.com/Obesity-Code-Unlocking-Secrets-Weight/dp/B01MRKEO0U/ref=sr_1_5
I’d recommend
The Potato Hack: Weight Loss Simplified https://www.amazon.com/dp/1530028620
Or https://potatohack.com/
For your workout, may I recommend Your Body is Your Barbell; really great exersizes and workouts for different goals, very little equipment needed. (Not a sponsor ;)
https://www.amazon.com/dp/1623363837
And you might wanna try intermittent fasting too. It sounds crazy, but not eating for a few days actually feels really good!
https://www.amazon.com/Circadian-Code-Supercharge-Transform-Midnight/dp/163565243X/ref=mp_s_a_1_1?ie=UTF8&amp;qid=1549742657&amp;sr=8-1&amp;pi=AC_SX236_SY340_FMwebp_QL65&amp;keywords=circadian
https://www.amazon.com/Fat-Loss-Happens-Monday-Habit-Based-ebook/dp/B00PKPTRWM
I did the 6 week thingy in this and I went from 220 to 195 in 3 weeks. https://www.amazon.ca/Evolution-Cutting-Breaking-Mental-Building/dp/1476716706
Evening chronotype is a real trait, but it may not be innocuous for people who have it, like the more extreme delayed sleep phase disorder (Study) Evening chronotype tends to be associated with various negatives including metabolic syndrome and mood disorders (Circadian disorders; Google scholar). How much of this is due to living in an early-bird world? Unclear, but there are so many things linked up to circadian rhythm, melatonin, light exposure, etc that it seems unlikely that an evening chronotype has got all of it working perfectly just with a time delay. Depression is genetic too.
If you want to do more research, here are the other resources I know of that relate to this topic (plus the site above):
Can you change your chronotype
This guy's blog
Pop science book 1
Pop science book 2
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In addition to Joel Fuhrman's End of Diabetes, Neal Barnard also has a good book too.
The Vegetarian Resource Group also has a sample menu for diabetes sufferers:
https://www.vrg.org/journal/vj2003issue2/2003_issue2_diabetes.php
Oh goodness, Rachel Bloom is a delight.
For the Lady Problem listener (if she's out there), the advice about weight loss being 90% food was spot on. I am active like a madperson, but I've had a lot of trouble losing weight without managing my food. I recommend starting with a few small, manageable habits that you can carry on for life.
I started writing down everything I ate in a food journal and it totally changed my game. Getting protein at every meal and taking >15 minutes to eat a meal helps as well.
I highly recommend Fat Loss Happens on Monday: http://www.amazon.com/Fat-Loss-Happens-Monday-Habit-Based-ebook/dp/B00PKPTRWM/
Your body is smart enough not to smear everything you eat inside your arteries. For a scientific look at it, I recommend Cholesterol Clarity. It breaks down the myths and shows what various lipids do to the body.
Probably one of the best books out there is Dr. Jason Fung's The Obesity Code
He's really one of the biggest proponents of IF and low carb diets. It's what I used to completely control my Type 2 diabetes with diet (and IF) alone.
He's a nephrologist but was looking into how to help is patients stop from damaging their kidneys in the first place. Insulin resistance was doing the most damage. IF is like magic for managing that.
You might look into the fast diet as well. It seems that fasting reduces diabetes.
https://thefastdiet.co.uk/
The advice is two days a week, but even one day can be a real good thing.
The 4 Hour Body got released yesterday!
He should follow the rapid fat loss from there and then maybe move to some more muscle.
What he's shown doing in those movies is silly and potentially dangerous. He risks hurting himself.
I found the following useful for increasing T
The orgasmic diet
Hormonally intelligent exercise
Natural hormone enhancement
The Warrior Diet
I dont think I can (or want to). One of the books I read was Oxygen Advantage ($12 bucks on amazon.) I also read a lot of articles / internet resources, and some Wim Hof videos, but nothing drilled in the science behind it like that book (it also discusses techniques)
https://www.amazon.com/Oxygen-Advantage-Scientifically-Breathing-Techniques/dp/0062349473
Although you can definitely make do without it, I advise highly you to buy a physical book for something so important and potentially life changing, that is, if your breathing habits are not (close to) ideal.
I think this book is exactly what you're looking for: https://www.amazon.com/Oxygen-Advantage-Scientifically-Breathing-Techniques/dp/0062349473
Breathing exercises and tips for breathing correctly throughout the day.
I would like to see more of the literature on high mileage runners like the elite marathoners study. In Jay Dicharry's book, he says there is no causative relationship between distance running at less than 25 mpw, but the literature does show an increased incidence of degenerative findings for more than 65 mpw.
Their chip is only able to do certain things, and from what I gather they prioritize ancestral information over other types of information. In other words I don't believe you will end up with all possible types of information about yourself (see below).
But when my grandfather sent his test in, the website linked us up as grandfather / grandson as soon as it analyzed the two of us. In other words I think his data was up for a day before they did got around to comparing his data with mine. I guess they have to just constantly make comparisons when new people get results. I'm sure the same thing will happen with my mom and grandmother, when they do send theirs in.
Here is an example of something I was hoping to find out, but their chip doesn't have it. Amylase has to do with how well a person can handle starches versus simple glucose sugars. More amylase copies means you can handle starches better. Less amylase copies means you can handle simple glucose better. I guess I should say allegedly, since I don't really know I just read it in a book.
https://www.23andme.com/you/community/thread/16254/
Here is the book where I read about amylase:
http://www.amazon.com/Death-Food-Pyramid-Politics-Interests-ebook/dp/B00HFKX24Y
something something obesity myth
You're a bit late to that party:
https://www.menshealth.com/weight-loss/a19536403/can-the-potato-diet-help-you-lose-weight-safely/
https://www.amazon.com/Potato-Hack-Weight-Loss-Simplified/dp/1530028620
That just isn't true.
Body chemistry isn't that simple. Especially when you factor in various health issues people may have.
http://authoritynutrition.com/debunking-the-calorie-myth/
http://www.amazon.co.uk/The-Calorie-Myth-Exercise-Weight/dp/0062267337
La dieta "Paleo" es bastante interesante para lo que queres hacer, pero en general creo que lo que necesitas es algún tipo de esquema general para plantear la dieta y su relación con el ejercicio. A mi me gusto y me sirvió mucho este libro:
http://www.amazon.com/Fat-Loss-Happens-Monday-Habit-Based-ebook/dp/B00PKPTRWM
Esta escrito por Dan John (un coach veterano muy reconocido en EEUU) y Josh Hillis (un coach joven especializado en fat-loss). Una de las cosas que mas rescato del libro es su postura de enfatizar lo "razonable" en el proceso de bajar de peso y la formación de habitos que duren en el largo plazo.
http://www.amazon.com/Great-Cholesterol-Myth-Disease--Statin-Free-ebook/dp/B009PKIPOE/
http://www.amazon.com/Truth-About-Statins-Alternatives-Cholesterol-Lowering-ebook/dp/B005GG0MWY/
http://www.amazon.com/Poisoned-Recovery-From-Statin-Effects/dp/098544908X/
http://www.amazon.com/Statin-Drugs-Effects-Misguided-Cholesterol-ebook/dp/B003F24IY4/
http://www.amazon.com/Cholesterol-Clarity-What-Wrong-Numbers-ebook/dp/B00ESMDGE8
http://articles.mercola.com/sites/articles/archive/2010/07/20/the-truth-about-statin-drugs-revealed.aspx
http://chriskresser.com/the-truth-about-statin-drugs
http://www.webmd.com/cholesterol-management/news/20120301/statin-risks-outweighed-by-statin-benefits
http://www.huffingtonpost.com/martha-rosenberg/statins_b_1818370.html
http://www.alternativemedicine.com/food-recipes/healthy-alternatives/scary-truth-about-statins
https://plus.google.com/+JimmyMooreLLVLC/posts/8JtHmeB8khE
I could go on.
Here's an article on the on going studies: http://www.wired.com/2014/08/what-makes-us-fat/
Here's a write-up that should help explain the logic. This specifically addresses your question: http://authoritynutrition.com/debunking-the-calorie-myth/
Health expert Jonathon Bailor wrote a NYT Bestseller called. "The Calorie Myth": http://www.amazon.com/The-Calorie-Myth-Exercise-Weight/dp/0062267337
Last, health coach Sam Altman regularly tracks and blogs experiments in eating. Here is a link to his 5000 calorie challenge where he overeats while his waist size goes down and he doesn't add fat. Key is WHAT he eats, not the caloric content!: http://live.smashthefat.com/why-i-didnt-get-fat/
Thanks for asking. Msg me if you want to chat more about it. I've got lots of n=1 and anecdotes as well.
Keto doesn't really abide by CICO (Calories In - Calories Out). It's all about hormones and insulin. When you restrict your body from relying on carbs (glucose) to burn for energy, it turns to fat and ketones instead. It lowers your blood sugar and provides very rapid weight loss.
> There is no miracle diet.
Honestly, the 'miracle diet' is no diet at all. Extended Water Fasting is amazing for weight loss and for your health. First of all, no, you don't constantly lose muscle when water fasting, you lose a small amount in the first few days but then it stays constant. Doing a bit of weight training will maintain your muscle no problem.
Water fasting will also make your body go through 'autophagy', which is where any bad or damaged cells will be replaced with healthy new cells. This can even help treat certain ailments.
Scientists and doctors are starting to recommend that everyone does at least a 72 hour water fast once per year to be healthier.
The human body is designed to go through periods of fasting due to the fact that early humans had to hunt for food and could often go days or weeks without sustenance. There are also a lot of people who do extended fasting for religious reasons.
Personally, I do 3 to 7 day fasts with one or two days of feeding in between (keto food only to stay in ketosis).
You'll probably brush this off as you seem set in your ways, but if you would like more info head to /r/fasting, or check out these books by Dr. Jason Fung: The Obesity Code and The Complete Guide to Fasting.
https://www.amazon.com/gp/aw/d/0062219987
Yeah, in the bibliography here
And also in the sources here
https://nutritionfacts.org/video/reversing-diabetes-with-food/
And the sources link here
https://nutritionfacts.org/video/diabetes-reversal-is-it-the-calories-or-the-food/
Don't know why you are getting downvoted, as what you are saying is pretty much true.
http://www.amazon.com/The-Calorie-Myth-Exercise-Weight/dp/0062267337
explains a bunch. Yes, it has the normal sales pitch, etc. It also spends the first half of the book going over a bazillion (maybe a bit of hyperbole there) studies that show calories in / calories out is false.
The calorie myth is one of the most insidious myths of the current nutritional dogma
http://www.amazon.com/The-Calorie-Myth-Exercise-Weight/dp/0062267337
It's not too late. Stop listing to everyone who tells you to just eat less. That's not healthy, and it's not a permanent way to lose weight, which is why you yo yo dieted. It's about the quality of your food.
Take a look at this book. It really made me reject the whole calorie deficient fat loss method. He basically recommends only:
It's very similar to keto, except with a few more carbs. The author also has plenty of youtube videos.
haha, it's definitely somewhat of bro science, but there is actually research that supports it somewhat.
so here's kinda how scientifically it makes sense.. when you do cardio at a high intensity, you'll burn more calories but you burn a higher proportion of muscle vs fat. made up numbers: 30 min run, 600 calories
convsersely, if you do cardio at a low intensity, you'll burn less calories but a higher % of fat vs muscle. made up numbers: 30 min walk / 30 min eliptical.. 600 calories
i really got into it based on this book (guy from true blood) http://www.amazon.com/Evolution-Cutting-Breaking-Mental-Building/dp/1476716706 and a recommendation from my trainer. but hey, dont take my word for it. honestly, i have 0 fitness background and just do lots of research online. i recommend trying/experimenting and seeing what your body responds best to
jay wiseman is shit. he is being debunked over and over again but still people drag him up to spread false information. stop it.
^(as for obesity "disease": you should also get those conspiracytheories out of your mind: http://nypost.com/2015/03/22/why-dieting-doesnt-work/ http://www.amazon.***/Obesity-Myth-Americas-Obsession-Hazardous/dp/1592400663?ie=UTF8&amp;*Version*=1&amp;*entries*=0)
(hence more than half of wiseman is offtopic - apart from all the other off topic stuff he writes)
but even if we'd talk about restricting breathing: the blood carries enough oxygen for your heart and other vital organ for several minutes after you loose consiousness.