What Do You Eat for Weight Loss?

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suomalainen
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Re: What Do You Eat for Weight Loss?

Post by suomalainen »

New article about why CICO is wrong and terrible and bad:

1) Calories in is very difficult to measure - the 4, 4, 9 calories/gram for carbs, proteins and fat was measured/derived in the late 1800s and has never been updated.
2) Package labelling is off on average 18%
3) CICO does not take into account how food is digested and absorbed; interestingly, simple sugars can be uptaken at 30 cal/min while complex carbohydrates can only be absorbed 2 cal/min; the impact of this on insulin and the resultant metabolic pathways is vastly different in each case
4) The manner of food preparation can impact the amount of available calories; even something like cooking pasta and letting it cool can drastically change the amount of available (digestible) calories; same with cooking rice with coconut oil and letting it cool.
5) Genetics, microbiome and even small intestine length varies from person to person, so calorie uptake of the same foods is not equal across subjects.
6) There are other points, but the above was most interesting to me.

In the end, I think the advice at the end was to eat when you're hungry and only when you're hungry, eat more whole foods, eat less processed foods and don't eat treats every day.

https://www.1843magazine.com/features/d ... he-calorie

slowtraveler
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Joined: Sun Jan 11, 2015 10:06 pm

Re: What Do You Eat for Weight Loss?

Post by slowtraveler »

Posting an update here. Fasting twice a week is what worked for me but I lost the habit. I'm at 90kg and about steady there. Will try to fast again but it can get difficult unless I'm isolating a little in my fasting days.

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fiby41
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Location: India

Re: What Do You Eat for Weight Loss?

Post by fiby41 »

Less.

mustafayacoob
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Re: What Do You Eat for Weight Loss?

Post by mustafayacoob »

I would suggest you some simple tips for Weight Loss.

1. Eat Protein, Fat and Vegetables
2. Cut Back on Sugars and Starches
3. Drink water a half hour before meals.
4. Eat a high-protein breakfast.
5. Eat your food slowly
6. Eat mostly whole, unprocessed foods.

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Lemur
Posts: 492
Joined: Sun Jun 12, 2016 1:40 am

Re: What Do You Eat for Weight Loss?

Post by Lemur »

suomalainen wrote:
Fri Mar 15, 2019 9:35 pm
New article about why CICO is wrong and terrible and bad:

1) Calories in is very difficult to measure - the 4, 4, 9 calories/gram for carbs, proteins and fat was measured/derived in the late 1800s and has never been updated.
2) Package labelling is off on average 18%
3) CICO does not take into account how food is digested and absorbed; interestingly, simple sugars can be uptaken at 30 cal/min while complex carbohydrates can only be absorbed 2 cal/min; the impact of this on insulin and the resultant metabolic pathways is vastly different in each case
4) The manner of food preparation can impact the amount of available calories; even something like cooking pasta and letting it cool can drastically change the amount of available (digestible) calories; same with cooking rice with coconut oil and letting it cool.
5) Genetics, microbiome and even small intestine length varies from person to person, so calorie uptake of the same foods is not equal across subjects.
6) There are other points, but the above was most interesting to me.

In the end, I think the advice at the end was to eat when you're hungry and only when you're hungry, eat more whole foods, eat less processed foods and don't eat treats every day.

https://www.1843magazine.com/features/d ... he-calorie
CICO is not "in" right now. Anyhow...

1.) Just because something was measured in the 1800s, doesn't make it wrong.
2.) That is the package labeling problem; doesn't change the science of energy equilibrium.
3.) The carbohydrate-insulin hypothesis is false. Lower carbohydrate diets do not have any inherent advantages other than a hunger-blunting effect in some people. Same could be said for lower-fat diets. The mechanism for the weight loss is the default lower calorie eating behavior that is gained from food exclusion.
4.) True but doesn't change calories in vs calories out and has very little variance.
5.) Has a rough effect of 7% from person to person...can't remember the source by something I read in a good book.

classical_Liberal
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Joined: Sun Mar 20, 2016 6:05 am

Re: What Do You Eat for Weight Loss?

Post by classical_Liberal »

An update on this post:
viewtopic.php?p=169274#p169274
classical_Liberal wrote:
Fri Jun 29, 2018 3:37 am
Cholesterol 213 mg/dL Desirable: <200 mg/dL
Triglyceride 93 mg/dL Desirable: <150 mg/dL
HDL 36 mg/dL Desirable:>=40 mg/dL
LDL 158 mg/dL Desirable:<100 mg/dL
BMI remained the same, I did not gain or lose weight. The only variables that changed were purposeful reduction in refined sugar in diet and foods containing fats with a majority of polyunsaturated fats (ie corn, soy etc). Also saturated fat based foods were chosen based on being more omega 3 rich (ie grass fed beef and butter, more fish, etc). Although mostly eliminated, I did eat some processed foods, mostly condiment-type items. So there were some foods that contained a high amount of high fructose corn syrup and polyunsaturated fats. Things like salad dressing, ketchup etc. There were also rare fast food purchases like ordering pizza on vacations. Essentially this was SAD-worst of the worst.

Lipid panel 2019:
Cholesterol 189 mg/dL
Triglyceride 78 mg/dL
HDL 41 mg/dL
LDL 132 mg/dL

Result of study n=1 was an improvement of every single aspect of total lipid panel, by simply avoiding the "worst of the worst" in SAD. However, no weight (body fat) loss, but in fairness I didn't ever try.

mferson
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Re: What Do You Eat for Weight Loss?

Post by mferson »

To lose weight, I usually eat chicken breast, tuna, whole wheat bread, low-fat cheese, broccoli and fruits.

mustafayacoob
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Re: What Do You Eat for Weight Loss?

Post by mustafayacoob »

Eat a high-protein breakfast. Avoid sugary drinks and fruit juice. These are the most fattening things you can put into your body, and avoiding them can help you lose weight.

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Lemur
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Re: What Do You Eat for Weight Loss?

Post by Lemur »

@mferson
@mustafayacoob

Both effective methods.

Personally, just very easy to follow the "whole foods" heuristic. Meat, Fruits, Veggies, Whole Grains. Nothing processed. This is already much better than 99% of diets. Anything else after that (intermittent fasting, eating more in the morning, not eating after 6pm, cardio on fasted stomach, you name it) is grasping at straws.

FIRE 2018
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Location: Florida

Re: What Do You Eat for Weight Loss?

Post by FIRE 2018 »

Oatmeal and drink lots of cold water. Eat more at home instead of fast food USA that is slowly killing off our population. Don't eat until you are full. My last meal of the day is approx 4 hours until I go to sleep.

mustafayacoob
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Re: What Do You Eat for Weight Loss?

Post by mustafayacoob »

The 5 Most Weight-Loss-Friendly Foods that are good for health:

1 Whole Eggs: Eggs are also incredibly nutrient-dense and can help you get all the nutrients you need on a calorie-restricted diet. Interestingly, almost all the nutrients are found in the yolks.

2 Leafy Greens: Leafy greens are also incredibly nutritious and very high in many vitamins, antioxidants, and minerals, including calcium.

3 Salmon: Fatty fish like salmon is incredibly healthy and very satisfying, keeping you full for many hours with relatively few calories.

4 Cruciferous Vegetables:Cruciferous vegetables include broccoli, cauliflower, cabbage and Brussels sprouts.

Like other vegetables, they’re high in fiber and tend to be incredibly filling.

What's more, these types of veggies generally contain decent amounts of protein.

5 Tuna: Tuna is another low-calorie, high-protein food.

Clarice
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Location: California

Re: What Do You Eat for Weight Loss?

Post by Clarice »

Looks like the majority on this forum is trending toward keto and low carbs. Hm... Up until very recently, it hasn't been my problem. At 5'3" I've lived my life with the needle glued to 115 lbs on a scale. Not anymore... It's 122.8 as of this morning. I've been kind of paying attention to it as of lately. The research is crazy. You can justify anything. I've looked at the scarce pictures of my ancestors. Whether taken at a Russian village or a Jewish shtetl, they show skinny people... Screw research, I'm sticking with those people. But how? This guy makes a lot of sense to me:

https://www.youtube.com/watch?v=0CdwWliv7Hg

horsewoman
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Re: What Do You Eat for Weight Loss?

Post by horsewoman »

The simple answer is "less".

I've gone from 5-6 hearty meals a day (while working a physically demanding job) to 2 meals and 1 snack a day with a more sedentary lifestyle (it turned into intermittent fasting by accident) and I'm shedding pounds left and right. This is even more so astounding considering I was never heavy to begin with, so there was not much to be shed! All my adult life I was never more than 163 lbs (74 kg) at 5''10 (178 cm) - expect during pregnancy. But even then I was pretty quickly back to my regular weight. I don't own a scale these days but my clothing is hanging very loose and I'm getting constantly told that I've lost a lot of weight. I'd guess I'm around 140 lbs.

Here in Germany we have a joke/saying that the only diet that works is FDH (friss die Hälfte - eat half) - seems to be true in my case!
Last edited by horsewoman on Sun Jul 28, 2019 4:31 am, edited 1 time in total.

FIRE 2018
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Location: Florida

Re: What Do You Eat for Weight Loss?

Post by FIRE 2018 »

The USA is an obsessed fast food nation that is eating themselves to illness. With McDonalds, Burger King , Taco Bell, etc many times open 24/7 and McD and BK serving burgers starting at 0700 this is crazy. I gave up on fast food madness , eating more at home in smaller portions, except on occasion eat Wendy's Chili ( protein makes me full, and no urge for the sweet stuff) which allowed me to lose weight, gain lean muscle mass and have better quality workouts in the local gym.

Clarice
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Location: California

Re: What Do You Eat for Weight Loss?

Post by Clarice »

@horsewoman:

Yes, the simple answer is "Yes". But how do you do that? The link that I've mentioned provides excellent practical guidelines on the topic of "HOW to eat less", which includes many rules of thumb to make it easy. He says, for example, that it is impossible to overeat boiled potatoes, but very easy to overeat nuts. Volum (fiber) and water fill you up. If you start a meal with a green salad you'll consume less.

Fast food is low-hanging fruit. Duh... But what if you never set your foot at a fast food place, yet still getting heavier?

FIRE 2018
Posts: 127
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Location: Florida

Re: What Do You Eat for Weight Loss?

Post by FIRE 2018 »

Okinawa Japan has one of the highest life expectancies on earth. One of their ways not only for weight loss, is to eat until their stomachs are 80% full during mealtimes then stop.

horsewoman
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Re: What Do You Eat for Weight Loss?

Post by horsewoman »

Clarice wrote:
Sun Jul 28, 2019 10:32 am
@horsewoman:

Yes, the simple answer is "Yes". But how do you do that? The link that I've mentioned provides excellent practical guidelines on the topic of "HOW to eat less", which includes many rules of thumb to make it easy. He says, for example, that it is impossible to overeat boiled potatoes, but very easy to overeat nuts. Volum (fiber) and water fill you up. If you start a meal with a green salad you'll consume less.

Fast food is low-hanging fruit. Duh... But what if you never set your foot at a fast food place, yet still getting heavier?
it's not easy, that's for sure. You need to retrain your brain and and your guts to feel satiated earlier. it took me months of feeling slightly hungry all the time until it "clicked". I had extra motivation because of my gradually worsening reflux symptoms, otherwise it would have been even harder.
Suddenly I was not hungry anymore in the mornings, so I stopped eating breakfast. I cannot eat after six in the evening because of the reflux, so when I missed this time window I simply left out the meal. It's not so bad really. I used to get shaky and slightly nauseous when I missed a meal, this does not happen anymore now that my body is no longer used to be fed at certain times.

I think one needs to make a commitment to eat less and start to whittle away in small increments at ones meals. Like no second serving, or start with one less snack a day. I eat exactly the same food as before, only less. Since I'm the kind of person that needs to change in small, manageable steps this approach worked for me, YMMV.

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