You’re right about insulin spikes. Processed food is the enemy. Eat natural, replace processed snacks with raw nuts or fruit. Cut out booze, all soft drinks. Tea, coffee, milk, water are all good. Not latte, obviously.
When I exercise I drink water, when I finish I drink milk. Sports drinks are useless unless you’re a professional athlete, even then it’s moot.
The macro discussion and having a system and a fuck it button is spot on. I don't try to "make up" for a momentary indulgence, it all comes out in the wash, and "making up" (or buying it in advance) with deprivation is just demoralizing for no benefit. Don't underestimate the importance of weight training. I don't even do cardio explicitly because I get it in a regular weight workout, with the bonus of more muscle burning calories at rest. Thanks for the post.
Intermittent fasting, I found that is the key. Keeping the insulin levels low as often as possible, increases fat, burning, reduces overall glucose and reduces BP and bad lipids.
Insulin is the naughty one.
I also do 36 hour fast once a week three times a month . once a quarter of seventy two hour fast . and can I tell you this has worked miracles on top of à ketogenic meal plan.
To your point, everyone’s fat intake is different. I find myself feeling pretty good when I float around 35%.
Note for women: read the book fast like a girl because we can’t fast like men. Our bodies do need carbohydrates at certain times in the month. The key is the correct ones.
And weight training/resistance training, full body workouts twice a week. Man that is the way to turbo charge. +20 minute walks five times a week.
Intermittent fasting works great for me, especially when I'm too busy with work and kids to get my exercise in. It's very hard to do if you're working out regularly. It also takes time to get used to.
I find with My Fitness Pal, you only need to measure for the first week or two until you get a feel for portion sizes. Measuring is the most surefire way of doing it. Fasting is a way.
I have a life, count calories, and enjoy it. It isn’t difficult. The oft reason one is overweight is because they can’t estimate how much to consume. The logical antidote is to forgo estimation in favor of exactness until you earn the license to eyeball your food.
The psychological benefits of counting calories often outweigh the psychological benefits of “intuitively eating.” Diet adherence is strongly correlated with control and predictable progress.
Unless you are not living in an industrial or post-industrial suburban area (i.e. you have liberty of movement, and at least 30% of your diet or more consists of modern slop — even in scarce quantity — you should be counting.
Your environment will overcome your will every time. Remember: we’re all on one bell curve or another.
You’re right about insulin spikes. Processed food is the enemy. Eat natural, replace processed snacks with raw nuts or fruit. Cut out booze, all soft drinks. Tea, coffee, milk, water are all good. Not latte, obviously.
When I exercise I drink water, when I finish I drink milk. Sports drinks are useless unless you’re a professional athlete, even then it’s moot.
Cook things from raw ingredients.
Batch cook to save time.
Enjoy real food.
Raw ingredients are the one! I appreciate you reading, John.
The macro discussion and having a system and a fuck it button is spot on. I don't try to "make up" for a momentary indulgence, it all comes out in the wash, and "making up" (or buying it in advance) with deprivation is just demoralizing for no benefit. Don't underestimate the importance of weight training. I don't even do cardio explicitly because I get it in a regular weight workout, with the bonus of more muscle burning calories at rest. Thanks for the post.
Thank you for reading, Owen.
I don’t see 175 g of protein in that daily diet. Maybe around 100. I find eating enough protein is the hardest part.
Hey Chris. Yeah, protein is complex, especially in a deficit. But two double-scoop shakes a day at 45 grams each breaks the back out of it.
Intermittent fasting, I found that is the key. Keeping the insulin levels low as often as possible, increases fat, burning, reduces overall glucose and reduces BP and bad lipids.
Insulin is the naughty one.
I also do 36 hour fast once a week three times a month . once a quarter of seventy two hour fast . and can I tell you this has worked miracles on top of à ketogenic meal plan.
To your point, everyone’s fat intake is different. I find myself feeling pretty good when I float around 35%.
Note for women: read the book fast like a girl because we can’t fast like men. Our bodies do need carbohydrates at certain times in the month. The key is the correct ones.
And weight training/resistance training, full body workouts twice a week. Man that is the way to turbo charge. +20 minute walks five times a week.
I’ve heard very controversial opinions about intermittent fasting. To the extent that it could be harmful.
On the other side lots of people are calling it very efficient and some doing it even without knowing the concept.
Tough call. My last diet professional again emphasized, you shouldnt let your stomach hunger for too long as that stirs up its balance.
Intermittent fasting works great for me, especially when I'm too busy with work and kids to get my exercise in. It's very hard to do if you're working out regularly. It also takes time to get used to.
Nice work
But I hate calorie counting
I tried My Fitness Pal and I hated it most of the time i forgot what i ate for breakfast or maybe underestimate it
I just wing it. You have to have a life lol. I am sure i dont do enough proteins. i know 1 gram for every kg of body weight but easier said them done
Now I am trying 16 hr fasting with less then 2000 cal a day hopefully and I just wing it
I think i got used to less calories and 3 work outs a week
I find with My Fitness Pal, you only need to measure for the first week or two until you get a feel for portion sizes. Measuring is the most surefire way of doing it. Fasting is a way.
Gay baiting again!
Thanks!
Not at all, sir.
May not be intentional, but you are hot!
I have a life, count calories, and enjoy it. It isn’t difficult. The oft reason one is overweight is because they can’t estimate how much to consume. The logical antidote is to forgo estimation in favor of exactness until you earn the license to eyeball your food.
The psychological benefits of counting calories often outweigh the psychological benefits of “intuitively eating.” Diet adherence is strongly correlated with control and predictable progress.
Unless you are not living in an industrial or post-industrial suburban area (i.e. you have liberty of movement, and at least 30% of your diet or more consists of modern slop — even in scarce quantity — you should be counting.
Your environment will overcome your will every time. Remember: we’re all on one bell curve or another.