Weight loss accountability/support 2024 edition

A lot of decent things in there which I already follow. I guess I'm coming from a position where I'm pretty aware of my response to carbs and blood sugar.

I typically have a savoury breakfast or high protein breakfast, because I know it stops me from being hungry until around lunchtime. I try and avoid high sugar snacks in general, unless burning it with exercise immediately around it.

I have quite a lot of Korean food, with a good quantity of vinegar/pickles/kimchi. Also the food balance tends to be smaller bowl of rice, higher protein, plenty of veg.

Atkins/Keto/Low-carb diets can have high compliance because of its flattening effect on blood sugar. When in ketogenesis, your blood sugar doesn't fluctuate like it would if you were smashing your body with carbs every 4 hours. Sugar and carb cravings are hard to deal with, because sugar and carbs are delicious.

Diets that are effective, but not fun/gimmicky/difficult don't really sell books.

I can 100% guarantee that you'd lose weight if your diet consisted of:

1 can of tuna, 1 apple and 2 packs of cigarettes a day.

Only reference in the appendix would be Christian Bale's film the Machinist.

Not sure its the best cover photo for the book.

Other than booze instead of tuna and apple, that was my diet as a student.

My weight (188cm) was in the low- to mid- 60kgs, so it was effective, at least, if not the healthiest of lifestyles.

Depends on how much booze?!
8 pints of fosters is 1632 calories.

Post drinking mystery donner kebab 1000+.

A previous boss of mine was stick thin, I think his daily diet was a greggs steak bake, a pint of milk in 10-15 teas at work and a pack of cigarettes, and the occasional evening meal.
If you don't have much interest in food, then easy to stay thin...

I can 100% guarantee that you'd lose weight if your diet consisted of:

1 can of tuna, 1 apple and 2 packs of cigarettes a day.

I can’t find the calorie count for a packet of fags on my fitness pal. Can I substitute roll ups?

You’re probably fine, as it’s mostly fibre, it won’t spike your blood sugar.

A few Ted Talks with researchers discuss sugar as being the preferred food of cancer cells. Low sugar diets are being tried to starve cancer. If you need something to get you off sugar that would do it.

Ted talks ≠ peer reviewed research

Neither is YouTube, but:

https://www.youtube.com/watch?v=EBJ5CyNvOEA

Because Krebs cycle.

The link between sugar and cancer is indirect - because of excess weight, from too many calories, because dietary sugar is very calorie dense.

(Obvs I'm not a dietician or a biochemist)

There is also some research that a low carb ketogenic diet can treat and prevent dementia & alzheimers. One of the factors in Alzheimer's is the brain's inability to use glucose to produce energy.

Also management and possible reversal of Type 2 diabetes by retraining your body's insulin response.

Sophia Lunt, Michigan State University was the Ted speaker. She has peer reviewed work on cancer metabolism.

My meal last night. Chicken breast fillet which spent the day in some 0% yog with garlic, ginger, tumeric, chilli powder and garam masala, oven baked on top of some sliced onions. Small portion of brown rice. 1/4 of a roasted cali with tumeric and cumin seeds, some quick pickled red onion. Would have had a big serving of peas too but forgot to buy any. The key I've found to enjoying roasted chicken breast is a meat thermometer.

Nutracheck reckons this is 628Kcal but even if that's a bit under its still pretty good I think.

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I've seen the video. Its very interesting.

I can see that she has published on and around the subject of cancer metabolism. Some of her research could probably be considerd a seminal work on the topic (obviously I've not performed a literature review on it though).

The video, and her work, do not draw any causative links between dietary sugar and the proliferation / growth / metastasis of cancer cells though.

She talks about how she wants to study this pathway as a potential therapy.

As far as I can tell, nothing has come of that, in terms of published studies.

That looks so good.

Anything with cauliflower and I am there, roasted cauliflower especially

Turmeric & zaatar are good for roasted, and virtually calorie free.

Parmesan can add a lot of umami without too many extra calories, and roasts well with it.

Looks great, I’ll even forgive the poorly slice onion 😝

U no rustic bro?

73.1 to 71.1kg today after 5 days.
Cheat day for daughter’s birthday party, but have been running a fairly stiff deficit and 4.5 hours of Muay Thai, 500 burpees and 200 kettlebell swings of 32kg during that time.

Should be sub 70kg by next weekend.

01/01: 88.9kg
08/01: 87.9kg

Surprised given last night was a delayed Christmas dinner and a couple of days well over target.

Logging calories has been a chore. Going for a set breakfast and lunch this week. Found that worked well last year.

That looks great- what would the calories have looked like minus the rice?

1/1/23 69.9kg
8/1/23 70.5kg

Weird I have been eating more healthily and running and doing weights instead of gorging and chugging whiskey
Still my habits are good and I’ve thrown 15km hard trail runs into the mix so things should start paying off. Body fat around 16% wanna go under 15% at least.

That looks like my normal diet…but my portion control isn’t as good as yours

3/1/23 - 84kg
8/1/23 - 83kg

According to nutracheck 628 with rice so just under 500 without

Yeah, similar, except id have used thighs and twice as much of it!