Weight shedding plan
Comments
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pastryboy wrote:Pringles are just potato starch aren't they. You wash potatoes and the stuff that makes the water cloudly is starch. Same as things like monster munch and skips.
Potatoes, starch and rice flourROAD < Scott Foil HMX Di2, Volagi Liscio Di2, Jamis Renegade Elite Di2, Cube Reaction Race > ROUGH0 -
The brain isn't "made out of" cholesterol but if you cut it from your diet your brain would shrink aka brain damage.
A block of cheese isn't made of protein - but if you removed it, it wouldn't be cheese anymore.0 -
Manc33 wrote:The brain isn't "made out of" cholesterol but if you cut it from your diet your brain would shrink aka brain damage.
That would explain why we are evolving towards obesity... larder individuals with a cholesterol brain...
left the forum March 20230 -
cholesterol is made by our bodies and is essential for every cell. there is good and bad cholesterol and eating good fats is essential for goo health.
the key thing to ask is how do we store fat? what happens to cause fat to be stored? the answer lies with the hormone insulin. for fatty acids to be stored as body fat, a raised blood insulin level is necessary. without insulin, we don't store fat, in fact low insulin allows body fat to move out of the cell into the blood. it isn't a simple matter of calories. fat STORAGE needs a raised blood insulin.
raised blood insulin occurs during carbohydrate digestion, with the higher GI carbs raising insulin more. fat does not raise blood insulin (why atkins works).
for a cyclist, eat your carbs before and during cycling, as the insulin response is turned off. your muscles need the fuel. after cycling, beware of carbs, and make them low GI. load your carbs towards the morning because your more likely to burn them, rather than 7pm when its feet up time.0 -
Today I will be eating as follows:
at least 6 cups of coffee with skimmed milk 90kcal though I force myself to drink water every other cup.*
5:30PM 2 small dry fried eggs 140kcal with salt and pepper
one zero cal high 5 to get me through 2 hrs of exercise (mostly Cardio) without cramping
One large salad 350kcal (lettuce, cucumber tomato and a couple of slices of low fat mozzarella with a shake of basalmic).
*Drinking lots of water is the key to getting through a fasting day0 -
diy wrote:Today I will be eating as follows:
at least 6 cups of coffee with skimmed milk 90kcal though I force myself to drink water every other cup.*
5:30PM 2 small dry fried eggs 140kcal with salt and pepper
one zero cal high 5 to get me through 2 hrs of exercise (mostly Cardio) without cramping
One large salad 350kcal (lettuce, cucumber tomato and a couple of slices of low fat mozzarella with a shake of basalmic).
*Drinking lots of water is the key to getting through a fasting day
Sounds like a shxt day to me...
left the forum March 20230 -
diy wrote:Today I will be eating as follows:
at least 6 cups of coffee with skimmed milk 90kcal though I force myself to drink water every other cup.*
5:30PM 2 small dry fried eggs 140kcal with salt and pepper
one zero cal high 5 to get me through 2 hrs of exercise (mostly Cardio) without cramping
One large salad 350kcal (lettuce, cucumber tomato and a couple of slices of low fat mozzarella with a shake of basalmic).
*Drinking lots of water is the key to getting through a fasting day
I would rather dump that egg sarnie in exchange for a big bowl of chicken & veg soup at 120Kcal.
I would rather dump the mozzarella and balsamic in exchange for a bowl of porridge to go with the 2hrs cardio.0 -
apreading wrote:diy wrote:Today I will be eating as follows:
at least 6 cups of coffee with skimmed milk 90kcal though I force myself to drink water every other cup.*
5:30PM 2 small dry fried eggs 140kcal with salt and pepper
one zero cal high 5 to get me through 2 hrs of exercise (mostly Cardio) without cramping
One large salad 350kcal (lettuce, cucumber tomato and a couple of slices of low fat mozzarella with a shake of basalmic).
*Drinking lots of water is the key to getting through a fasting day
I would rather dump that egg sarnie in exchange for a big bowl of chicken & veg soup at 120Kcal.
I would rather dump the mozzarella and balsamic in exchange for a bowl of porridge to go with the 2hrs cardio.
Your brain seems to have imagined some bread around his dry fried eggs, and created a sandwich! Probably a hallucination brought on by low blood sugar 0 -
40g of porridge is ridiculously small.
Soup is the diet food for wimps everyone knows its filling.
yes no space for ketchup, let alone bread and butter on my egg today.
tomorrows breakfast will be scrambled egg on toast.
Edit: I went with the porridge option, it bulks up pretty well by the time the water is added, though I could have done with a bit of sugar/jam/syrup on top. Its also another way to get cupful of water in.0 -
diy wrote:Today I will be eating as follows:
at least 6 cups of coffee with skimmed milk 90kcal though I force myself to drink water every other cup.*
5:30PM 2 small dry fried eggs 140kcal with salt and pepper
one zero cal high 5 to get me through 2 hrs of exercise (mostly Cardio) without cramping
One large salad 350kcal (lettuce, cucumber tomato and a couple of slices of low fat mozzarella with a shake of basalmic).
*Drinking lots of water is the key to getting through a fasting day
Ditch the milk and take your coffee black or drink green tea - 2cal per cup. I like green tea with lemon, peppermint etc if you dont like plain green tea.
As for rest of your intake, sod that hahahaMy winter bike is exactly the same as my summer bike,,, but dirty...0 -
Yesterday - I had scrambled eggs, butter and toast, tandori chicken chips and coleslaw + salad, left over papa johns pizza. This is why I like the 5:2.
We have pretty decent (bean to cup) coffee machines foc here, hence the addiction: besides my RHR drops to around 33bpm if I don't have caffeine on a fasting day. Normal fasting day is around 35 and normal eat day is high 30s occasionally low 40s. Anything below 34bpm starts to have side effects.0 -
diy wrote:Normal fasting day is around 35 and normal eat day is high 30s occasionally low 40s. Anything below 34bpm starts to have side effects.
I used to think having high Hct was a good thing but a colleague with natural Hct over 50% is now suffering some pretty serious health issues related to his blood.ROAD < Scott Foil HMX Di2, Volagi Liscio Di2, Jamis Renegade Elite Di2, Cube Reaction Race > ROUGH0 -
meanredspider wrote:diy wrote:Normal fasting day is around 35 and normal eat day is high 30s occasionally low 40s. Anything below 34bpm starts to have side effects.
I used to think having high Hct was a good thing but a colleague with natural Hct over 50% is now suffering some pretty serious health issues related to his blood.
Other than a high Hct meaning thicker blood and hence a possible slower heart rate as its more difficult to pump, I am not sure what the link here is? A low heart rate is bradycardia, which can be genetic or due to good aerobic fitness (or both), and can be a problem, but hopefully isn't for DIY or myself - I have similar rhr, more often low 40s these days. Does cause a minor meltdown any time I get blood pressure measurements taken by someone unfamiliar with me (so 3-4 times a year as i have lots of clinics....).
Having said that, my father also had a low rhr (not as low as this, high 40s - low 50s) and he died of heart failure when he was 63.....10 more years to go for me, so got to make the most of it!0 -
poynedexter wrote:cholesterol is made by our bodies and is essential for every cell. there is good and bad cholesterol and eating good fats is essential for goo health.
the key thing to ask is how do we store fat? what happens to cause fat to be stored? the answer lies with the hormone insulin. for fatty acids to be stored as body fat, a raised blood insulin level is necessary. without insulin, we don't store fat, in fact low insulin allows body fat to move out of the cell into the blood. it isn't a simple matter of calories. fat STORAGE needs a raised blood insulin.
raised blood insulin occurs during carbohydrate digestion, with the higher GI carbs raising insulin more. fat does not raise blood insulin (why atkins works).
for a cyclist, eat your carbs before and during cycling, as the insulin response is turned off. your muscles need the fuel. after cycling, beware of carbs, and make them low GI. load your carbs towards the morning because your more likely to burn them, rather than 7pm when its feet up time.
My understanding is that insulin is only involved in the conversion of excess carbohydrate (glucose) in the blood to storage as fat, once glycogen reserves are restored. It does inhibit the release of stored fat for use in metabolism.
However, dietary fat is (I think) can be pretty much stored directly as fat, with little alteration in the digestive system beyond emulsification (to make it small enough to cross cell membranes). Insulin is not involved in its storage - the Atkins diet works because it results in total calorie restriction, not because the high fat content cannot be stored by the body.
You are correct though, in noting that the insulin response is turned off during prolonged exercise (it switches off gradually) - this means that the blood sugar spike & crash that people often refer too when arguing against the use of gels etc probably doesn't happen - its more likely that they have simply not ingested enough carbs and have exhausted their glycogen stores. Of course its not good to start shovelling in high GI carbs in the first 90-120 minutes, in my experience this will shoot my blood sugars up and cause problems ( I am diabetic, so have done a lot of blood sugar tests and learnt how to avoid blood sugar going too high or low).
The argument about carbohydrate timing normally is based on a higher intake in the morning, lower in the evening - I tend to follow this too, but I sometimes wonder. I am more insulin resistant in the morning, as virtually everyone is (the body releases hormones, eg adrenaline, as part of its waking up response , which causes this resistance). As a result I need 1 unit of insulin to 15g of carbohydrate at breakfast - but by lunchtime it is 0.5 units to 15g of carbohydrate, and at teatime its 0.6 units to 15g of carbs. So if I want to use the least insulin my main carbohydrate load should be at lunchtime and lowest for breakfast. Its obviously more complicated than that (eg I usually train before breakfast, as it simplifies issues with insulin intake and hypos - so I gain some leeway for that). Agree that in general, it is healthier to have a lower total insulin release (most type 1 diabetics that live for 60+ years with diabetes have very low insulin requirements) - but this is as much to do with secondary problems other than excess fat storage.
Sorry, got carried away here.....0 -
I've had plenty of tests but you never know. Not much you can do about your genetic risk, but fortunately there are more obese truck drivers in the Heart ward than unlucky cyclists (apart from the donors
).
The thing is - so much undetectable substance abuse still goes on in sport that you can't always look at the health of the super-fit pro's and link it to training/performance demands. Obviously I cannot prove any of that.
I get two issues from having a low RHR.
- I have a Vasovagal syncope, which is made worse, so a needle or small injury can occasionally knock me out if I'm relaxed before hand. I now exercise pre-blood test or jab to counter this, which works well.
- Occasionally I get a bit light headed if I'm pushing it on a fasting day.0 -
I find that if I eat breakfast, I will snack all morning and maybe in the afternoon too.
If I dont eat until lunchtime, I can stretch that until a late lunch at 1:30pm and happily not snack in the afternoon because I have got into the swing of not eating for the day.
If I am not busy and am just sat around watching TV etc in the evening, the urge to snack is really strong. I can resist but on days when I have done enough exercise to earn it, I will have a bowl of Alpen.
So I do the opposite of the 'eat as much as you like for breakfast' - it just doesnt work for me...0 -
Update:
Day 10... lost 1.9 Kg, which is pretty good. I have swapped the morning porridge with an egg on a slice of rye bread (a long one) or a two egg and mushroom omelette with no bread. It seems to fill me for longer than the porridge, which is against common belief, but whatever works...left the forum March 20230 -
I think the key to porridge is lots of water and letting it have a really good soak.0
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Diamant49 wrote:My understanding is that insulin is only involved in the conversion of excess carbohydrate (glucose) in the blood to storage as fat, once glycogen reserves are restored. It does inhibit the release of stored fat for use in metabolism.
However, dietary fat is (I think) can be pretty much stored directly as fat, with little alteration in the digestive system beyond emulsification (to make it small enough to cross cell membranes). Insulin is not involved in its storage - the Atkins diet works because it results in total calorie restriction, not because the high fat content cannot be stored by the body.
( I am diabetic, so have done a lot of blood sugar tests and learnt how to avoid blood sugar going too high or low).
Sorry, got carried away here.....
obviously you have a first hand experience of this.
I have watched and read some of the work of Dr Robert lustig and gary taubes etc promoting a reduced sugar/ carb diet, with in taupe's case more fat. lustig reports that fructose consumption (from added sugar) automatically (via the liver) raises insulin and leads to fat storage. taubes argues that carbohydrate, and so, insulin prevents fat leaving the fat cell, regardless whether its excess carbs or not (away from exercise).
perhaps their view is wrong??
the one aspect of calories in vs calories out that I truly get from these guys, is this:
if its about calories, then why are we all not skinny, or fat? if a pound of fat is 3600kcal and I'm the same weight over a 12 month or more period, what are the odds that I burnt and consumed the same amount over that time and I never kept count?
2500 per day x 365days = 912,500 kcals. and I got it right to within 3600?
so on average I would have to eat and burn to within 10kcals per day.
for me its not about calories, as such. for me I believe the source of the calories determines what our bodies are able to do with them, ie burn them or store them. more of the good calories means we can burn them off as energy. more of the bad calories means we store them and have less available for energy. I believe hormones and base metabolic rate play a big role in this, hence why we all have different fat storage response to food.
http://www.youtube.com/watch?v=l59YyXpCT1M0 -
Taubes and Lustig both have agendas. Not hidden agendas, but real obvious agendas. They both sell their books and their ideas to people and make many millions doing so.
By coincidence they also ignore a lot of questions they're asked and cherry pick what information to present and how to present it.
Wouldn't trust either of them as far as I could throw them.0 -
I can recommend my food poisoning diet, 6 lbs in one day!0
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madasahattersley wrote:Taubes and Lustig both have agendas. Not hidden agendas, but real obvious agendas. They both sell their books and their ideas to people and make many millions doing so.
By coincidence they also ignore a lot of questions they're asked and cherry pick what information to present and how to present it.
Wouldn't trust either of them as far as I could throw them.
so all book writers have agendas and therefore should not be trusted?
which questions do they ignore/ cherry pick?0 -
Diamant49 wrote:meanredspider wrote:diy wrote:Normal fasting day is around 35 and normal eat day is high 30s occasionally low 40s. Anything below 34bpm starts to have side effects.
I used to think having high Hct was a good thing but a colleague with natural Hct over 50% is now suffering some pretty serious health issues related to his blood.
Other than a high Hct meaning thicker blood and hence a possible slower heart rate as its more difficult to pump, I am not sure what the link here is? A low heart rate is bradycardia, which can be genetic or due to good aerobic fitness (or both), and can be a problem, but hopefully isn't for DIY or myself - I have similar rhr, more often low 40s these days. Does cause a minor meltdown any time I get blood pressure measurements taken by someone unfamiliar with me (so 3-4 times a year as i have lots of clinics....).
Having said that, my father also had a low rhr (not as low as this, high 40s - low 50s) and he died of heart failure when he was 63.....10 more years to go for me, so got to make the most of it!
He has suffered from clots at various times and is now on a mild form of chemotherapy. I'm not saying that these are directly related to his high Hct but he seems to think it is. He's in his mid to late 50's.ROAD < Scott Foil HMX Di2, Volagi Liscio Di2, Jamis Renegade Elite Di2, Cube Reaction Race > ROUGH0 -
This weight loss thing is very complex if you start to get into the detail which is why the calories in vs calories out is the easiest and more reliable way to look at it. If you start to consider endocrine systems, you get very complicated very quickly. And that's where we all differ too. As I said on the FTP improvement thread, we can land a fridge (or washing machine) on a hurtling celestial rock halfway across the solar system but we don't really understand fitness or nutrition for everyone. What works for me might not work for you at the more detailed level. That's because our bodies are different and respond in different ways. Like above, if you have high Hct you possibly have the ability to burn calories quicker because you can supply the oxygen at higher rates. Your insulin response makes a big difference (a sign of diabetes is uncontrolled weight loss). There's so many variables. My advice is to try some things and stick with what works for you.ROAD < Scott Foil HMX Di2, Volagi Liscio Di2, Jamis Renegade Elite Di2, Cube Reaction Race > ROUGH0
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It said on the news the other night something like "Now scientists are saying counting calories isn't what its about, its eating the right food" which is exactly what I discovered myself through trial and error. I would argue its both, you have to cut calories - but the way to do that is eat a lot of green veg, where you're getting a lot of "nutrition per calorie".
I joked 5 months ago about writing a diet book but I might. I only started losing fat once I got on a certain diet and I pretty much invented it myself! Not that I am trying to toot my own horn or whatever, but I just did, no one told me to do this or that, I was really pissed off about never losing fat and through enough trial and error I found what worked. I am only judging from real world results.
Anyone can lose fat - its losing it without feeling light headed, grumpy and hungry thats the hard part. Thats where the good nutrition comes in.0 -
Manc33 wrote:I only started losing fat once I got on a certain diet and I pretty much invented it myself! Not that I am trying to toot my own horn or whatever, but I just did, no one told me to do this or that, I was really pissed off about never losing fat and through enough trial and error I found what worked. I am only judging from real world results.
My point in the post above though is, just because it works for you, it doesn't mean it will work for everyone/anyone else. I that's the mistake so many people make. I ate asparagus tonight - I can smell it in my urine. Not everyone can smell it and not everyone's urine smells after eating asparagus. That's a trivial example but illustrative of what we're up against.ROAD < Scott Foil HMX Di2, Volagi Liscio Di2, Jamis Renegade Elite Di2, Cube Reaction Race > ROUGH0 -
Manc - you're talking nonsense againManc33 wrote:It said on the news the other night something like "Now scientists are saying counting calories isn't what its about, its eating the right food" which is exactly what I discovered myself through trial and error. I would argue its both, you have to cut calories - but the way to do that is eat a lot of green veg, where you're getting a lot of "nutrition per calorie".
I joked 5 months ago about writing a diet book but I might. I only started losing fat once I got on a certain diet and I pretty much invented it myself! Not that I am trying to toot my own horn or whatever, but I just did, no one told me to do this or that, I was really pissed off about never losing fat and through enough trial and error I found what worked. I am only judging from real world results.
Anyone can lose fat - its losing it without feeling light headed, grumpy and hungry thats the hard part. Thats where the good nutrition comes in.0 -
17 days in... lost 2.4 Kg and start noticing the difference on the bike, where I seem to hold full speed for longer on a slight incline.
Unfortunately I have foolishly signed up for the "Etape du Dales" next year, so the goalpost needs to moved a bit further... Ideally I would like to tip the scale at 69 point something Kg by May... so that's another 3 Kg to go... :shock:
So far I have cut all beer/cider, cut all out of hour snacking and pretty much stuck the original plan on page one, replacing the morning porridge with rye bread and an egg or some smoked salmon. It somehow keeps me full for longer and the second porridge at work doesn't seem to be necessary anymoreleft the forum March 20230 -
I need to take a bit of inspiration from your approach. My discipline has been poor of late and weight is starting to very slowly edge in the wrong direction
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