Weight / Fat loss

Yup :)
Fage (on your recommendation a while ago) is another favourite.

Has anyone used an Apple Watch to track calories expended during exercise?

Last week calories equal = no change
Need a lower sugar version of the soy chocco milk

At home for a week, the tunnocks caramel wafers are flowing freely. Oh so freely.
Just found a gym for the next 4 days though, so not all bad.

Worth a read

https://www.scientificamerican.com/article/what-makes-you-fat-too-many-calories-or-the-wrong-carbohydrates/

Let me guess, it's not the wrong type of carbs...

Rigorously controlled studies may soon give us a definitive answer

Is there an answer in there or is it just telling us about upcoming experiments?

It doesn't give an answer - as it describes a long-running experiment they are about to undertake - but it does suggest their working hypothesis.

There's this article too (which recommends diet quality over excluding food types).

https://www.nytimes.com/2018/02/20/well/eat/counting-calories-weight-loss-diet-dieting-low-carb-low-fat.html

Calorie counting, eat your protein/fruit and veg, don't exclude foods but limit things like cream/chocolate/bacon/white bread etc?

Too simple? :)

cream/chocolate/bacon

cold_dead_hands.jpg

diet quality over excluding food types

Yes. A Japanese or Mediterrean diet includes plenty of carbs and fat and people who live in those places are healthy and slim (or at least were in the past). I could believe that excessive sugar is the exception to the rule though.

Bacon is back on the good food list I think

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Nah, it's full of sulphites/ates and gives you cancer like everything else.

They've already done studies where they feed people a calorie deficit diet but really high GI foods and guess what? They still lost weight.

It's not because I eat the wrong foods, it's not because I'm big boned, it's not because of my slow metabolism, it's not because of any other excuse. It's too many calories in, not enough used.

And sodium content

I thought the studies on the Mediterranean diet showed that it was a combination of fats that reduced mortality, specifically heart disease.

AFAIK, combining saturated fats (even good ones like olive oil) with sugars is what fucks your shit up. Fats on their own = good. Fats+sugars = doom.

Fats on their own = good. Fats+sugars = doom.

Evidence?

I'll try an find the study.

Fats+sugars = doom

Wrong.

Fats + sugars = ice cream

https://www.sciencedaily.com/releases/2014/06/140627112712.htm

https://www.sciencedaily.com/releases/2016/12/161202094340.htm

Don't forget chocolate. And custard.

"Fructose supplementation worsens the deleterious effects of short term high fat feeding on hepatic steatosis and lipid metabolism in adult rats."

So high sugar added to high fat makes fat metabolism worse in rats and probably makes them unhealthier (at least in the short term), but "From these results, it appears that the supplementation with fructose does not worsen the deleterious effects of high-fat feeding on whole-body composition" the ratties stay sexy.

The second study: "LFHC and VHFLC - the diets similarly reduced waist circumference (11-13 cm), abdominal subcutaneous fat mass (1650-1850 cm3), visceral fat mass (1350-1650 cm3), and total body weight (11-12 kg)."
"Mean energy intake decreased by 22% and 14% in the LFHC and VHFLC groups"

So, high fat and high carb diets will lose you weight so long as energy intake is reduced (didn't read anything about energy expenditure increasing).

You can lose weight on Twinkies doesn't mean that it's ideal.

My take is that fat loss improves metrics like insulin resistance, but that you may as well eat a nutrient rich diet with fruit and veg too. As that improves metrics too win win.

I still eat sugar (long cycle is isotonic drink), bits of white bread, bacon, chocolate just not too often/much.

Cos life in the end gives you cancer or heart disease anyway, but living healthy and being healthy (which needs luck, you can get a serious illness no matter what) and feeling good before going back to the great composting bin is a win :)