Weight / Fat loss

Not everybody on LHCF or paleo messes up their metabolism or is yo-yo dieting.
Low fat diets aren't suitable for everyone
Not eating fat means more used carbs or longer term fat loss adherence is also somewhat controversial and not backed up by research

f course you are right that you only need a minimal amount of fats, and omega 3 (fish oil) are essential. So if low fat works for you, grand, if paleo works for others, grand as long as it doesn't cause issues.

So people need to be given the tools to measure such issues I think, rather than people saying "you have to diet like xyz" it should be "why not try this, [boring balanced diet with weights and cardio] run it for 2 months, write down these parameters and review" :)

I aggree ☺
Except for the last bit, where reviewing every 2 weeks and reducing portion size (hopefully to account for 3kg weight loss) to keep the defecit going. See where that goes for two months.

Also you dont need to do cardio or weights, but that does then allow you to balance out a larger portioned meal than you'd otherwise be able to have 😣

I certainly wouldnt recomend a very low fat diet either. Its just as likely to mess up your body as very low carb. Anywhere between 25% -40% calories from fat is a fair working window that should suit most people. Having a range thats achievable should stop people fretting if they are a tad over or under a set percentage.
On the few days when Im not running or recovering, I aim for below 30% which is at the bottom end of the recomended range and probably wouldn't be healthy long term. However I know its going to be short lived and a tin of mackrell fillets , a baby bell, cake and chocolate etc will normally have me about 40% average.

My new Tanita scales have just arrived and the BF reading of 6.5% is quite a bit lower than I'd thought. Looks and pinch fold I would have said 10%

Old scales show the same weight, so Im confident that was a bit over 2kg* lost in the past two weeks. Waiting to see how the morning weigh ins look over the next few days.

edit-2kg not 3

Weight Loss:
31/01: 125KG (29.8% BF) //Starting Weight
08/02: 120.07KG (28% BF)
13/02: 120.06KG (29.9% BF)
15/02: 119KG (30.2% BF)

Hoping to be well under 120KG by next monday.

Job done.

Result 😀😀😀😀
nice one.

Chocolate... YOU SINNER ;)

Well I had two pieces yesterday cos I cycled... Valentine's innit?

Funny enough, some people say it's 0.33 grams of fat per LBS, some say it's 0.44, but it's pretty much always 1 gram of protein per lbs and then fill the rest with carbs (for weight lifters). So 0.5 puts me at 35% but 0.3 puts me at 25% macros...but I think it's probably smarter to eat a bit more carbs when exercising as these burn easier.

I'm hungry now :):):)

BTW I said 2 months cos if you just are totally new to dieting, that's maybe just fine. I need to check every week, yay...

Hippys post apocalyptic cockroach ketogenic diet ;)

I will add that after going from being a total carb-monster to doing the maffetone 2 week test with zero carbs my appetite drops massively and I'm much less likely to need to snack or inhale huge bowls of food and my portion sizes are much smaller. then when I increase my carb intake too high I tend to find myself eating more again as i'm less sated after a meal.

Same here... I have found though that muscle building requires carbs for me.

But if I have to starve myself, high protein and veg / some fat is way better for hunger than carbs.

Though perhaps a lot of low GI carbs...aren't.

I think this is the thing that user69121 (good combo of numbers) isn't getting. Fat you eat doesn't equate in a direct way to fat on your belly: the 'why are you eating fat when you already have fat' thing isn't good logic, I think.
Also, fat is filling, for a long time, and releases energy slowly.

It's poor for high intensity exercise though...So I have to agree if you run or cycle your arse off you want to eat minimum fat and eat carbs.

But even then at some point calorie needs can become so extreme eating low GI carbs takes too much time and lotsa sugar isn't healthy either and fats get a spot again.

High protein (1 g per lbs) though always works for weight loss. But more than that it's diminishing returns.

Evening all,

I have been reading up on healthy eating etc for a while and I have found a guy called Michael Matthews has some interesting articles (and books). This might be worth a read -
https://www.muscleforlife.com/build-muscle-lose-fat/

Richard

^ That's a pretty good site.

One big thing for natural lifters is Do Not Do Too Much!

Those 4-5 day a week 8 exercise of 10 reps for 3 sets sold by bodybuilding mags will just mess you up :)

I think this is the thing that user69121 (good combo of numbers) isn't getting. Fat you eat doesn't equate in a direct way to fat on your belly: the 'why are you eating fat when you already have fat' thing isn't good logic, I think.

If you take the coment in isolation, it may not sit well because ultimately weight loss only boils down to calories in (protein, carbs, fats, alcohol) being less than calories burnt.

It was prompted a few days ago, by JW mentioning re-feeding carbs, which in isolation implies day to day carbs being too low. When combined with a reduced 1680cal intake and the fat content being right at the upper end of the usually recommended range, the logical approach would be to trade some of the fat for a few extra daily carbs.
Unfortunately everyone is slightly different and it later turned out she is quite sensitive to carbs so thats a limiting factor for her 😣

Also, fat is filling, for a long time, and releases energy slowly.

Yep, it's great for keeping the hunger pangs at bay between meals as it's slow to break down and also slows the breakdown of complex carbs . But ultimately it does contain over twice the calories than protein or carbs.

'Trust Me I'm a Doctor' last night talked about a study where people on high fat diets would eat something sweet and the blood sugar spike was much higher than people on normal diets. Happens to blokes more than women. Something something yada yada

Constant exposure to ketogenic bodies in the blood and losing a lot of weight can also cause this... [very long term weight loss causes insulin resistance to stop the body from eating itself]

Did they feed them mostly nuts/olive oil/fish fats or saturated? Because the type also influences insulin sensitivity.

My theory is more a refeed to restore leptin.

Dieting > leptin decreases > hunger goes up
Theory: Carb stores are flat, refeed will increase leptin (perhaps not if it's just one day) and help psychologically

Issues: I may not cut my cals/deplete my carbs enough, as I am really good at gluconeogenesis via protein. Psychologically it's great though :)
Solution: Rinse and repeat like any diet ;)

Ah and yeah the blood sugar issue. But very low carb wipes me more than this if I have to exercise and I do (weights)

I don't know, wasn't really paying attention. Posted more for HFLC peeps to investigate.

A lot of the time those pop science programs are "half the truth" as well...

Yes, but this program has been pretty decent in most of it's content. It's obviously going to be a bit fluffy being a TV show and using small samples but it's a good starting point for some interesting topics. I passed on some info about a new excma(spelling) treatment being pioneered in NL to a friend who suffers badly from it, for example.

Every diet has pros and cons. I'm now fully adapted to high fat/low carb/no refined sugar diet and have lost nearly 9kgs, I don't feel hungry, I don't feel tired, I can still exercise without any adverse effects, my waist has lost three inches, my gut is literally disappearing, I'm getting quicker on the bike, I feel better than I have for years. That works for me, it may not work for others.

It's sustainable for me to achieve long term and has improved my health, that's all I care about really.

+mustardbeak
9kg since Christmas is a great result and 3 inches is time to for new jeans 😀

Curious if you'd be able to answer a few Qs, as you've found a combination that's working well for you and it could suit someone else 😀

How much of a deficit do you think you've had?
Have you adjusted your intake as youve been loosing weight along the way?
Do you have any idea of your percentages, or was it just drop highly processed carbs like white bread, biscuits and sweets?
"I can still exercise without any adverse effects" is that short burst interval type or long and slow?

It certainly wouldn't suit me, as I just hit the wall and crash without a skip load of carbs. I tend not to run less than 10k, so 600+cal session. This is one of our peak training weeks, so 25mile planned for Sat, back to back with a half marathon race on Sunday.

I can run 10K fine just don't expect me to go fast :P:P:P

Men tend to burn more carbs for exercise, women can use fat easier (well we have more...)

https://www.youtube.com/channel/UCHGLzofW9eeaE4qunupa84g

This is an interesting channel on nutrition :)

Wee reminder for anyone using Garmin, Fitbit, etc for tracking calories burnt during rides or runs. If you loose weight and plan to keep the weight off, update your device, otherwise it will be over reading the amount of calories burnt.

Sorry 😂

Yep, I'm sat in a new pair of jeans, I wouldn't have been able to get my legs in previously!

Average day is now approx 1700-1800 calories, looking back my intake was about 2200 on average. My habits have changed, no snacking except a few almonds, but not everyday just when I feel I need something, no sweet stuff at work (our office is a nightmare), no bread (I could eat bread three times a day sometimes).

I didn't really eat a lot of biscuits, cakes or sweets anyway, but portion control has always been an issue for me to be honest, I rode about 6000 miles last year, but had bad habits of 'rewarding myself' so all calories burnt would be replaced and some, in the following days.

A big change from doing this is I am a lot more aware of what I'm putting into my body, and the nutritional values. A big change is no refined carbs and sugars, I'm occasionally consuming some carb like potato etc, but just having really small amounts, I don't want to be a complete ball ache when visiting friends for example.

Exercise, anywhere from 30 -125 mile rides so far, I would describe my riding style as long and average, I've completed a 200k since I made the change and was fine, but have yet to test it on the longer stuff which I will no doubt need to consume some carbs, but will try to do this through non refined stuff.

My goal with this was lose weight, get quicker, fitter and change my habits. I have been yo-yoing doing calorie counting for a few years, two club mates have changed to this in the last year or so and both seen big losses 15kg+ and have been stronger on the bike rather than the opposite.

In terms of intake, most days I'm hitting 10% carb, 25% Protein and 65% Fat.

Visibly the effects are obvious, I barely see anyone without them falling off their seat at the moment!

I'm still drinking beer, a world without beer is not a world I want to be a part of. Though I've curbed it slightly.