Weight / Fat loss

Michael Mosley has a new book out called Fast 800. I literally have no idea what's in it but I've liked his stuff on TV. I only knew about it because he'd tweeted about a book Billy Connelly mentioned.

IF is different to one meal day though. I mean, that's a form of IF but normally the protocols for IF are 5:2 or the 8hr feed window per day. What IF protocols were they using?

The bodybuilding word on the street is slow digestion ones. Cottage Cheese as it has casein and is low calories. I can't eat it (EGH LUMPS) so I used casein for a bit.

That's relatively expensive though compared to whey. There could also be some vegan proteins that fit the bill, haven't looked into these.

buys bulk load of palm oil-free protein bars for bedside table

I'll revisit cottage cheese.

Have managed to add a kg since watching what I eat. Must be the scale or something, right?

Quarq is the lowest calories (fat) of the cheeses, but pretty bland to eat by itself.
Lower fat Greek yoghurt isn't bad, the lower fat varieties tend to have higher protein to compensate.

E.g. 0% fat free greek yoghurt from Fage brand as 10.3g protein, 3g carbs, with a serving size of 170g.

17.5g protein, 5g carbs, 92 calories. I wouldn't eat it by itself though.

Also as example:
Onion and chive cottage cheese (because pineapple is weird)

300g - 24g protein, 15g carbs, 1.2g fat, 168 cals.

Also its 300g of cheese, so incredibly filling.

I bought a tub of Skyr for a snack today. It seemed to have less sugar and more protein than the similarly priced tub of Fage next to it. It was the honey flavoured fage though.

Depends when you started weighing. Could be hydration state change.

Also, most people underestimate the calories they eat (often by a lot) and overestimate the calories they use during exercise so even if you are 'watching' you might not be watching as well as you think.

I have a 800g block of stilton left from Christmas that just doesn't fit any of the macros...
Shame I'm not bulking.

Split it into quarters and eat it over the next few days. Forget macros and check daily calorie limit isn't exceeded. Laugh in the face of Stilton.

Experience crazy weird cheese dreams for the whole weekend, why not!

I've never had those. I have found since getting more sleep each night that I now experience/remember my dreams. For the last 10 years I'd remember or wake up during maybe 1-2 dreams per year and now I have heaps.

5/2 in one, alternate day fasting in another.

Now trying to eat 300g of plain cottage cheese like a psychopath....

Early night then?

That sounds like a waste of ~300 calories.

Tried adding Sriracha, not successful.

180 cals, 30g protein.
Also it seems to have put me off eating anything else for a while, so perhaps the perfect snack if you can stomach it...

if you can stomach it

is not what I look for in a snack. The point of a snack is something I like that's not suprememly unhealthy. Otherwise I'll not continue to eat it and just get the shit option later on.

Fruit and yog is a winner for me most of the time.

Huel in porridge?

Yup

https://twitter.com/mackinprof/status/1083437280642166786

@mackinprof: Important, but oft forgotten, message: who loses weight and keeps it off?! All about physical activity https://t.co/iKxVvPzYhq

You can lose weight and keep it off, while not being THAT active. I'm case in point...

Weights 2-3 times a week to stop muscle loss when ageing and then your 30 minutes a day exercise for the bare health minimum.

BUT that requires calorie counting or some other mechanism (eat by feeling, but cut back every time you go over, say, 2 lbs over until your eat by feeling is right) and most people just don't want to be bothered with that.

And then you that see that countries where exercises is "integrated" (walking/cycling) where people always get the 30 minutes and probably more with low cost fruit/veg people weigh less, because they eat less crap and move more without the constant discipline.

Even so my Dutch living in NL parents did a de-larding a few years ago cos even with the cycling, cakes/wine/cheese is just yummy!

The study was fat people from a TV show, so not any specific exercise regime:

"Six years after the competition, median weight loss in 14 of “The Biggest Loser” participants was 13%, with those maintaining a greater weight loss (mean ± SE) of 24.9% ± 3.8% having increased PA by 160% ± 23%, compared with a PA increase of 34% ± 25% (P = 0.0033) in the weight regainers who were 1.1% ± 4.0% heavier than the precompetition baseline. EI changes were similar between weight loss maintainers and regainers (−8.7% ± 5.6% vs. −7.4% ± 2.7%, respectively; P = 0.83). Weight regain was inversely associated with absolute changes in PA (r = −0.82; P = 0.0003) but not with changes in EI (r = −0.15; P = 0.61). EI and PA changes explained 93% of the individual weight loss variability at 6 years. "

Oh, the biggest loser: That is well extreme! They only sign up people with extreme fat levels, put them on extreme exercises, to get extreme fat loss :)

extreme fat levels, extreme exercises, extreme fat loss

Two of which, Hippy is very familiar with