I know food is everything, but is there been anything that helped you going down in weight other the food habits?
Eat less. It sounds obvious, I know. But prepare your meal as normal, divide it in half and put half in a container in the fridge. Eat the other half, then distract yourself for half an hour. If you’re still ravenous, heat up the other half and have it. But you probably won’t be. And you’ve got your next meal ready to go!
Removing the second “t” off the word “diett” will reduce its weight by 20%.
One thing the diet industry hates:
Fasting. Hard to make money off not eating food.
It’s also highly effective and safe so long as you educate yourself properly before beginning.
I did 14 day fasts with an electrolyte slurry, psyllium husk, and multi vitamins. Take a month off, eat well balanced meals, repeat until goal weight. I lost ~15-20lbs each fast doing it a total of three times to hit my goal weight. Each time is less, because the daily caloric requirement to maintain your body decreases with your weight.
After that, I started gym/weight training.
edit: and never eating junk food or drinking sugar ever again. That includes fruit juice and dairy milk. Unsweetened Coconut “milk” for me now. Processed grains massively reduced too. Basically, flour. Honestly flour probably inflated the waist line for me more than sugar.
Fasting is an eating disorder and it can fuck up your metabolism for years.
So I’m a physician and I support most things people do to import their health but I do try to make sure they’re fully informed. In terms of fasting, this cohort study found an adverse association between fasting and cardiovascular death. There are limitations to the study (self-reported diet, etc.) but it followed 20,000 people for 8yrs which is pretty good. Definitely need more study in this area, especially considering the complexity of human metabolism. Here’s the highlights from the study but the full text is available at that link:
- People who followed a pattern of eating all of their food across less than 8 hours per day had a 91% higher risk of death due to cardiovascular disease.
- The increased risk of cardiovascular death was also seen in people living with heart disease or cancer.
- Among people with existing cardiovascular disease, an eating duration of no less than 8 but less than 10 hours per day was also associated with a 66% higher risk of death from heart disease or stroke.
- Time-restricted eating did not reduce the overall risk of death from any cause. An eating duration of more than 16 hours per day was associated with a lower risk of cancer mortality among people with cancer.
It’s a interesting poster, but look at those error bars!
I wonder why the pre-study ratios of CVD and Cancer were much lower on the 8 hour eating window population?
Yes, came to say fasting. Start with intermittent. Work up to OMAD (one meal a day). Then push it further out to 48 hr. plus depending on your weight, with just water, vitamins, electrolytes.
Autophagy is an amazing benefit of it to look into as well. Kicks in hard around 48 hrs, depending on how much sugar and carbs you have to burn off. Which is also why a ketogenic diet is good when you aren’t fasting.
Green tea, coffee, tumeric are good at stimulating autophagy too, if you want to dirty fast
I prefer to eat two meals a day. It feels like a sustainable lifestyle instead of just a temporary fix. Normally, I have only breakfast and lunch. If I deviate from that by having something in the afternoon, my weight begins to increase gradually.
Not eating works pretty well, though I understand it’s probably harder for someone with a desire to eat.
Not having a desire to eat is unnatural.
Drinking much more water instead of diet soda all the time. I’ve never felt so hydrated and sated in all my life.
Diet Hacks!
Want to lower your LDL? (you shouldn’t want to do this)
- Seed oils! (corn oil, canola oil, any veggie oil)
Want to lower your uric acid? (you shouldn’t want to do this)
- Allulose 20g a day reduces uric acid levels by 50% in some people in 6 weeks
Want to dramatically improve your HBA1C before a blood draw?
- Donate blood 2 weeks ahead of time (new blood cells created to replace the donated blood wont be glycated, lowering your HbA1C)
Want to reduce your blood glucose levels dramatically? (do this)
- Don’t eat any sugar or carbohydrates
Food Dietary Advice:
If your not in a rush, any whole food diet (no factory food), will work for most people
If you want to reverse a problem, a ketogenic diet (no sugar, no carbohydrates) will help you claw your way back to normal in steady consistent steps
If you have no time to waste and need to drop fat now… Go full carnivore
Diet Tips:
- Eat fat to lose fat
- Eat two eggs before you allow yourself any snack
- Eat butter as a snack - Not hungry enough to eat butter? Then your not actually hungry
- Sometimes hunger is actually electrolyte cravings, take salt/potassium to reduce urges
- A CGM (continuous glucose monitor) is an AMAZING tool, immediate food feedback, can have a accountability friend watch you and coach you. This is the best tool to stay on a good eating pattern.
I would add that weight loss is a simple math problem. Calculate your rough TDEE with an online tool, then eat a little less most days, with the occasional normal diet day. Calories In < Calories Out = Calories Burned. (But not for too long, because it can become unhealthy)
But great list otherwise. Thank you for the little cheat sheet.
