Introduction
The trick to lose weight, in my humble opinion, has a lot to do with carefully picking what you're eating and keeping track of your calories and macronutrients. It takes a bit of effort to understand the logic behind it but one thing I'm sure of is that, once grasped, it works 100%.
1. Calories Deficit
To start with, we must highlight the fact that in order to lose weight, be it belly fat, double chin, fats in your legs, whatever- they all have the same molecular structure: adipose tissue- there must be a caloric deficit of 500 calories maximum. If you go beyond that, you would start feeling less energetic and have some undesirable unintended effects.
The science behind this is that your body has a Basal Metaoblic Rate (i.e how many calories it needs to be optimally functioning and going) that is determined by how heavy you are, male or female, tall, old, and active at day-to-day basis. Under the right conditions (more on this later), if you give your body 500 calories less than its BMR, it will start burning fat for energy to compensate for those 500 calories. And that's how, gentlmen and lurking ladies, you lose weight. But that's oversimplified. Because what you eat is what determines the "right conditions" for your body to start running on your fat tissue.
2. Rest days/Workout days
The second thing to bear in mind is to divide your days into 2 types: workout days and resting days (yeah if you don't lift gtfo already). For each type of day, you'll eat the same amount of calories in deficit. What changes, though, is the percentages of where you're getting your calories from.
- Resting days: This might sound contradictory to some people, but on the resting days, you should get all of your calories (preferably) from fats. Fats are scientifically proven to improve the process of ketosis/gluconeogenesis and keeps you satiated for a longer period of time than carbs or proteins.
In the following paragraph you will find a short description of the biochemistry behind fats contributing in weight loss.
The monomer that your body uses/burns to keep its cells alive is glucose. Foods high on carbs are high on glucose. Fats do not contain glucose. So when you eat fats, they do not get metabolized for energy. They get stored as triglycerids (the actual fat tissue). No questions asked. But here is the rub: since you're not giving your body carbs or proteins to take energy from, your body will be breaking down the adipose tissue, forming glucose out of it, to keep on going. It'll be effectively breaking down the triglycerides into glycerole and free fatty acids and transform them in the liver into glucose or ketone bodies in case glucagon levels are significantly higher than insulin, which brings us to the next point.
Fats do not cause insulin release from the pancreas. When insulin is released, it primes your body to draw energy from the food absorbed during digestion. Insulin is released in great amounts when you consume carbs because carbs are directly digested into glucose. Glucose enters the body through glut proteins in your cells, and these glut proteins only work when insulin is bound to them (most of them).
So the trick is to eat fats in deficit. When you do that, the fats stored will be less than the ones burnt. Your body is indeed storing and burning fats at the same time. And furthermore, when you keep eating only fats, glucagon levels will eventually arise and will initiate gluconeogenesis (the process of creating glucose from TRG in the liver) and in longer periods of doing this, ketogenesis.
So when you only eat fats, you decrease the amount of insulin released, increase the glucagon, and force your body to run on your fat tissue. But what to eat, that's the question. So I will give a list of the stuff I'm eating, maybe it can help you:
- Bulletproof Coffee: coconut oil (20g)+ grass-fed butter (20g)
- Omelette (3 eggs) with cheese (30g) fried in coconut oil with fats remaining from bacon (60-80g).
- 3 boiled eggs
- Peanuts/almonds/hazelnuts (50g)
- Sometimes I eat 100g of chicken breast or turkey.
All of these add up approximately to 1500 calories. My BDM is 2000. 500 calories deficit. Done and dusted.
- Workout days: On your workout days, you should not workout after a meal. You should workout fasting (a) and (b) you should do cardio. I don't care how you do it: running on the treadmill, burpees, running outside, walking... Just get your fucking ass moving. And after you finish, then you eat.
The point of this is to run on your stored glycogen and once depleted, your body will switch to the adipose tissue again and cause weight loss. The difference between the workout and resting days is where you get your calories from as I mentioned in the introduction.
Unlike the resting days, you'll try to get 70% of your calories from fats, 25% from proteins, and 5% from carbs. All of these percentages give or take. The main point is fats> proteins> carbs. Why would you do that? Well, I hope the point about fats is clear enough.
You need to keep most of your calories coming from fats as to keep your insulin levels down and force your body to keep running on your adipose tissue. However, you need protein to prepare the damaged muscles from your workout. But eating a lot and a lot of proteins, say +50% of your calories are from proteins, your body will take what it needs to prepare the muscle tissue and transform the rest into glucose causing insulin peaks.
What do I eat on workout days:
- 150g of chicken breast
- 100g of turkey
- 50g of liver
- 40g of beef sausage
- 20-30g of bacon
- 3 boiled eggs
-
50-100g of some nuts.
I'm not saying that carbs are evil here. If you get less than 20g of carbs for a long period of time, you'll start losing muscle weight which is not good. What I'm saying is that it's all about moderation. Eating anything in excess will fuck you up no matter how healthy it looks. Just always try eating in the range of 500 calories deficit.
3. What to be aware of:
-
If you see sugar, run the fuck away. Again. Do not eat sugar under any fucking circumstances. That shit has the same effect as ethanol from alcohol and is stored directly as fats. Your body doesn't burn it. It doesn't need it. If you eat sugar, you're practically fucked. Seriously, avoid it at all costs. That little chocolate bar you grab at the grocery or whatever is the devil in the details that keeps that belly hanging or those man boobs bouncing.
-
Contrary to preconceived misconceptions, if your BDM is 2000 calories, and happened to ingest that amount of calories, it doesn't mean that you have to run for miles to burn all of those calories and lose weight. Actually, your body (your brain, your inner organs... Everything from the inside) will be burning 70-80% of the calories to. Movement and exercise only burn 6%-10% of the total calories consumed. So even on rest days you'll be burning calories like a mothafacka even without walking or doing anything.
-
Water. Keep hydrated. Drink water until you piss it.
-
Eating in a caloric deficit will leave you hungry. That's a fact. With fats, the hunger cravings will take much more time to occur. But it is inevitable. -500 calories will leave you craving food at some point, and guys, that's what separates people with abs and people with fats. That's when you should do your best to not eat anything as to keep the cycle described above up and running. For the last week, I fucked up when it comes to this point. I ate when I felt hungry late at night and didn't surpass my BDM. Results? Same weight throughout the whole week, even though I workout 4 times a week.
- Drop the alcohol and the energy drinks
kiabahjoe 6y ago
what is your thoughts on intermittent fasting versus 5 meal plans?
ive had not so hot experiences with intermittent fasting unfortunately.
[deleted] 6y ago
I was actually going to write a post about it, but here is my humble advice to you after experimenting on myself a little.
I lost weight by going on a ketogenic diet as described above and recently, I tried intermittent fasting.
Intermittent fasting worked for me. I ate in a caloric deficit and was still fairly fat. When I did intermittent fasting, it was okeyish. However.
After I lost a lot of weight and dropped to 77kg, every time I do intermitted fasting and OMAD, I feel hungry as fuck. I still haven't tried eating up to my TDEE. I'm always eating in a caloric deficit. But if you're struggling with intermittent fasting, try this out: Go keto for 3-4 days, OMAD, caloric deficit Then before the day you're intermittent fasting, eat up ti your TDEE (no more no less). The next day, fast it. The day after it, go back to eating normally.
Today for me was the day when I ate until I felt full (I ficked up) I bought me a bag of peanuts and kept waiting until my stomach started hurting. HOWEVER. I'm doing intermittent fasting tomorrow and shouldn't be a problem.
Good luck bro. Hope it'll work
youngzari 6y ago
My question is how do you go to sleep when you're hungry. That's what fucks me up every single time. I can't sleep because I'm hungry.
Your advise would be greatly appreciated
circlingldn 6y ago
The quickest way to lose weight is dnitrophenol and cardio or a anabolic steroid like tren
ntvirtue 6y ago
You could have made this a lot shorter by saying....Use the keto diet.
PopaBjorn 6y ago
Nothing is easier than small amounts of amphetamines in the morning. It can be a bitch getting the dosage right but once u know it, it's ez as fuck. Some positive side effects are you get more outgoing and find it easier to talk about random shit. The negative is if you fuck up the dose and take too much you won't sleep until next day. Takes some getting used to but once you know your dose its weight loss on easy mode. Warning: Don't do "party" doses. It is absolutely not healthy to not sleep for 3-4 days. Taking high doses will also fuck with your tolerance and you will permanently need more than before for the same effect. Also, dont do meth that shit is addictive as fuck and is neurotoxic so it will wreck your shit - only do straight amphetamines
Sonos 6y ago
If you do drink alcohol, make sure it is low calorie and zero sugar.
Single Malt, Vodka etc are all good.
Drink them neat.
ThePewZ 6y ago
Great post. One small change is that I'd swap out coconut oil for avocado oil (for cooking). It has a different fat break down and you're getting enough saturated fat from cheese and butter.
2comment 6y ago
Okay, this is one goddamned terrible submission with the facts, but so I'm not gonna be here all night typing, I'll pick out a few things:
This is pretty much all and entirely wrong. First we burn it in nearly the entire body:
It needs it so much in parts, it will turn to gluconeogenesis aka formation of new glucose from proteins if we aren't getting it dietarily.
Second, sugars/carbs do not store well as fats. Dietary fat converts to body fat with over 95% efficiency. Excess carbs tend to burn off as excess bodyheat and have low conversion rates as seen in gross overfeeding experiments with a high loss. More details and sources here: http://archive.li/kPJdH
In particular:
That is less than a 6% conversion rate on overfeeding in that scenario.
Finally, sugars and carbs are not poison. Walter Kempner revolutionized the rice diet (white rice, juice, some sugar) at Duke University back in the 1930s and he was able to reverse/control obesity, malignant hypertension (220/120), diabetes, and renal failure back when there was no medications or other viable treatment.
He even reversed retinal hemorrhages and heart disease back when it wasn't thought possible. Are you really telling me he took this young renal patient from the brink of abyss feeding the nothing but pure poison for 4 months?
https://www.youtube.com/watch?v=GQb5Fe6hZXw
https://www.drmcdougall.com/2013/12/31/walter-kempner-md-founder-of-the-rice-diet/
The healthiest populations on the planet have been high carb. We're talking about long-lived long-healthspan like the Okinawans, Loma Linda, and several other "blue zones" around the world etc.
Or for athletes, the Tarahumara.
The Okinawa were even healthier than mainstream Japanese at the time the Japanese were much healthier than us. As you can see, the majority came from carbs: https://fanaticcook.files.wordpress.com/2015/03/okinawandiet1.jpg
Pre-1980s asia was well over a billion people living on rice and substantially less obesity than in the west.
When we see asian populations go towards what you are recommending, they get fat and sick: http://archive.li/26t1U
Seeing what you eat, you're just gonna eventually get fat and sick yourself, classic western chronic diseases of civilization. That list just ain't healthy but it's whats wrong with modern society. Going from eating processed shit like cheese stuffed pizza and deepfried pig anus hotdogs with fries to eating less processed meat and green veggies and seeing some improvement is one thing. Then telling me rice and beans was making them fat and sick is another.
Sticking 360 calories of oil (fat) into coffee is a great way to induce post-prandial lipemia aka sludgeblood or as seen in a test tube.
Your blood tree is your health. It carries oxygen in and waste out. You're telling me mucking that up 3-4x a day is healthy?
For anybody that wants to lose weight, I suggest starting on this:
https://www.youtube.com/watch?v=0CdwWliv7Hg
EDIT: Fixed some archive.is links because ads covering page, fucking new reddit.
BigMawsmidget 6y ago
Want to know the issue with your first part about Carbs..........They eat grains our carbs come from Coke, Cakes, Fast Food, etc.
Those grains are healthy, and of higher quality then the bullshit we get here in the United States, or even some parts of Europe.
OP is right to tell people to stay away from Cakes, Fast Food, Candy, and such because once the American diet spreads over the world these guys won't be as healthy as they once were.
2comment 6y ago
Except the OP is saying to generally stay away from carbs, not to select healthier ones which are available in every supermarket I've been to.
Also, often half to most of the calories in these super terrible foods that we think of as carbs is often just fat - in chips, fries, snacks, ice cream, cakes.
The exact line is:
So eat a diet consisting of the highest calorie-dense nutrient-poor food in small amounts and somehow be satisfied with it. A recipe for huge noncompliance after a couple weeks go by.
[deleted] 6y ago
I'm rewriting this post for my blog and just your comment and here is what I think about carbs and all of what you said.
I'm not saying carbs are the enemy. I'm saying cutting carbs will help you lose weight faster. My thinking behind this logic is pretty simple. If you eat carbs like your average Joe out there, even from different kinds of fruits of vegetables, you'll end up always hungry and craving for more.
You think I didn't try eating veggies only and seeing how it goes? It went absolutely fucking horrible. I remember I ate a lot of fruit and salad and just after a few hours, I was hungry again and started eating whatever available back then because I thought "fuck it, this is not working".
If doing that helped you lose weight, I'm glad to hear that and happy for you.
But the fact that carbs induce the release of insulin by your pancreas which in turn result in inducing the hunger hormone ghrelin is undebatable, am I right?
I recommended cutting carbs completely in my post only to avoid insulin spikes during the day which would make you hungry and push you to eat more food. I recommended getting most of your food from fats because fats take much longer time than carbs to be digested so they keep you satiated for a longer time. In that case, you don't have to eat every 1-2 hours. I found this to be very effectively and I was eating one meal a day that's dense on fats and proteins and I wouldn't feel hungry until the next day.
Remember that a ketogenic diet recommends 75% of your TDEE should come from fats. But a clinical ketogenic diet is +90%. Also, if your idea is to eat large amounts of food with low caloric values, my idea is totally the opposite: eating a small meal with high caloric value (bearing in mind that 1g of carb/proteins= 4 calories while 1g of fat= 9 calories.
Remember, the whole post is about a "shortcut" to lose weight. So some thing have to be dropped.
Recently, however, I noticed that everytime I try eating as I described above, I lose the ability to sleep which is so fucking annoying. I did some research and it turned out that I'm not getting my electrolytes. When I looked up food that's high in electrolytes, I found that the great majority of them is also high on carbs. So I was forced to start thinking about including carbs in my diet. And that's what I've been doing for the past month and it's working like a charm.
TRPKiddo 6y ago
Important to note that this isn’t for the faint of heart. You will feel sluggish, lethargic, and tired when doing keto.
cappadocianhawk 6y ago
Didn't happen to me, although I took great care with my micros and used supplements when needed. Most of the problems with keto come from lacking electrolytes and if you don't get enough it will indeed be terrible.
NightTripInsights 6y ago
I had the opposite, for the first time in my life I felt full of energy, restless, and actually needed less sleep than before but felt more rested. But I was making sure to get enough magnesium, potassium, and calcium from the beggining. Most negative symptoms come from electrolyte deficiencies when on Keto and can be easily avoided with supplementation
whuttupfoo 6y ago
That only happens when you don’t do the diet properly. Not getting the proper dosage of electrolytes will have you exhausted. Humans have survived off of this diet for thousands of years. A diet with an overconsumption of carbs and sugars is fairly new in human history.
velinxs 6y ago
Only for first few weeks, and less so if you are getting proper minerals. Just takes time to get the body adapted.
CptFizz 6y ago
From my experience the opposite is true. Keto gives me so much energy. Carbs however make me tired after every meal.
[deleted]
kiwifx 6y ago
Never experienced the 'keto flu'. Hell, first time trying Keto I had more energy than I knew what to do with.. almost meth-like levels.
[deleted]
TizTheWiz 6y ago
Had a fairly successful bulk coming from being skinny and 109lbs. Put on a bit if fat tho which is new to me. This will definitely help in cutting some of it thanks!
Nofap_Dutch 6y ago
At what weight are you now? Nice job bro, I just started my bulk 1.5 months ago!
TizTheWiz 6y ago
I graduated high school last year at 109lbs, a year later I'm right around 150-155lbs. My arms look ???? but I'm getting a little gut lol, trying to cut it down a little then bulk a bit cleaner. Keep at it brother. For a while I just dicked around on the machines until I finally just walked up to the biggest guy in our college gym and asked for help. Managed to get a whole group of friends from it.
Greenmarbles 6y ago
Unless youre very short, at 155 i wouldn't cut anymore, your belly is probably more in your head than anything.
[deleted]
Theophagist 6y ago
Where's your fiber coming from?
TheBlockPrince 6y ago
The fasted way to lose weight/burn fat is by doing extended fasts. 48-72 hrs and beyond. It is pure ketosis, running of solely your own body fat. Not easy mentally but great for building willpower and cleaning the body out as well, and you will be shocked at how good you feel after days of not eating! And then when eating switch to keto.
one_more_iteration 6y ago
Nice to see someone else who eats liver. It's funny to see all the hand wringing over getting enough minerals and vitamins from an array of different foods when our ancestors simply went straight for the organ meat. It's very cheap, high in protein, high in cholesterol (which is good and necessary for testosterone production) and it'll make you feel like a man so eat up boys.
[deleted] 6y ago
I wanted to like liver so bad. My American stomach was not ready though...
[deleted] 6y ago
Recommended dish: "Fegato alla Veneziana" (Liver, the Venetian Way)
Just a good beef (or pork) liver 3 onions,
some butter, some olive oil, parsely, balsamic vinegar, salt, pepper. I love this dish.
[deleted] 6y ago
I wasn't sold on it at first but that actually sounds pretty good
freshoutofgravitas 6y ago
how does bone marrow stack up, nutrition wise?
warburgio 6y ago
id say quite good, additionally my friend ate it and his joints got better.
[deleted] 6y ago
Liver is high in vitamines and minerals. It's not only high, that shit is dense af. It's very nutritious, and that's why I included it in my diet. My food arsenal is not that big and I need'em vitamines.
hopscotchking 6y ago
Next time I’m at the generic grocery store I’d like to pick some up. As a beginner, what should I buy?
[deleted] 6y ago
whoops, sorry for the late reply, i'm eating chicken liver, and it doesn't matter what liver u eat, i mean seriously, stop paying attention to stuff that are useless, just get there and buy the cheapest liver u can find lol (in my case it's chicken liver)
[deleted]
2comment 6y ago
Vegans eat no cholesterol and higher test: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2374537/
You do not need dietary cholesterol, your endogenous cholesterol from the liver and intestines are enough.
There is a reason why so many men need TRT these days and it's because they're clogging the blood vessels to the balls and androgens with high cholesterol foods.
Timthetiny 6y ago
Shbg is higher from a vegan diet meaning that their testosterone is higher because it's bound up and they have lower free test.
Next.
2comment 6y ago
https://ibb.co/jEeV4y
Next.
Dawnguards 6y ago
Its not shortest way to lose weight. Stuff like that didnt even worked for me. You hit the gym and you NEED more food. Whats the point of going hungry to sleep when you eat and do gym.
It maybe works for some people.. not for majority.
DaMrMeth 6y ago
Calories in minus calories out combined with intermitted fasting!
clublazy 6y ago
For someone who's been cutting weight for a while, I find the easier option is to just make sure you are constantly active through out the day, and eating good sources of proteins and fats when you are hungry. So, at my work I can burn up to 3,000 calories, and I'll just eat a couple peanut butter sandwiches, or some lunch meat. By the end of the day I ate maybe 4,500 calories but I really had like 1,500, and I'm not hungry
hexlich 6y ago
it looks like instruction how to get kidney stones
troutmask96 6y ago
I've read many an article claiming that especially if you're lifting heavy to build muscle mass that you want to have protein prior to a workout (even if it is in the form of a scoop of whey powder with no added sugar) to prevent your body from burning muscle mass for energy and aiding in rushing protein to your bloodstream to aid muscle repair. Is this premise flawed?
Also sugar free Jello cups are a great way to stave off sugar cravings. The DASH diet is a huge proponent of these, and I've used them to largely eliminate sugar from my diet, which I agree is the ultimate enemy.
[deleted]
SnatchWhistle 6y ago
Dude, cardio is not the way to lose weight. It is good for conditioning. But a few minutes after you're done, the calorie burn is done.
Lift heavy. Your body will burn for hours and hours while it repairs the muscle.
TRPmc117 6y ago
False, especially when it comes to HIIT.
[deleted]
SnatchWhistle 6y ago
HIIT is best, then weights. But for clarity, just putting cardio might make someone think that hitting the stationary bike will get the job done.
[deleted]
kiwifx 6y ago
You sound like you know the science pretty well. It'd be a valuable addition to mention why you're taking coconut oil - MCT is a big part of why Bulletproof Coffee works.
JuicyAustin 6y ago
i lost weight eating 1000 cals a day and felt fine
[deleted] 6y ago
[deleted]
NightTripInsights 6y ago
What OP is describing is a keto diet, which consists of moderate protein, high fat (if at maintenance weight, low fat if attempting to lose) and low almost zero carbs.
On this diet it is advised to avoid fruit, due to the high sugar content. The main point of keto is to keep under 20 grams of net carbs.
On other diets fruits are great but not on keto.
2comment 6y ago
Dude, this submission is straight-up terrible and much of it severe bullshit. It's embarrassing that it even gets upvoted.
Start with:
https://nutritionfacts.org/video/how-much-fruit-is-too-much/
There has almost never been a scientific study that casts fruits in bad light.
Rojo-Gringo 6y ago
Add Intermittent fasting to this and High Intensity Interval Training and you’ll melt the fat off you like ice in summer
ZeusTheTrueGod 6y ago
I think I can share a great experience here, just because now I am on a lite steroid course and 2 years ago I had a pretty low testosterone.
So, 2 years ago, on low T, in order to loose a bit of fat(97kg->92kg), while I already was quite healthy:
Now, I'm on sustanon 250 once a week, HCG 1 IU every day and visit gym 2-3 times a week. In order to just keep my current weight(95kg, 13.5% bodyfat) I have to eat at least 6 times per day, about 4000-5000 calories a day. In order to get +1 kg I had to spend a month on eating 6-7 times per day. Fat just does not come to me. I spend absolutely zero efforts to stay ripped.
Personally, while I agree with everything written by a topic starter, I absolutely don't see how it may work on most people unless there is a clear explanation what should be used to replace a certain product or a certain habit.
Just for example, if I'm addicted to the sugar, what should I do? Simply drop sugar? No way, it will not work. Should I drink a spoon of an olive oil? It is fucking disgusting.
Next, drop alcohol. How the hell is that easy? Drop energy drinks - ok, and what if I have a habit - I am tired and I drink a bottle of a red bull rush or whatever this shit is being called this day. How can I live without it? Drink coffee? Jerk off to become energised? Should I say "fuck off" to everyone who asks me to join a party and drink a bit ?
Anyway, a great attempt to help people, protein is great, fat is great, carbs require a lot of attention at least and sugar based carbs(including juices and honey, fructose) should be avoided at all cost.
Thotwrecker 6y ago
Yes. In that situation, you should take responsibility - I don't do keto, but if I was going to do keto as someone on the standard western diet (2+ coffee a day, tons of refined sugar / shit carbs, energy problems, couple nights of heavy drinking a week, for example), then absolutely, yes. Simply drop the sugar, it will work, it is doable. Eat your avocado and steak or whatever the fuck. I swallow a spoon of fish oil, you can swallow a spoon of delicious EVOO.
Dropping alcohol is absolutely easy if you're just a social drinker. Drink soda, drink water, or cut it down to 1 drink per week. Oh boo hoo, "how can I live without it"... by exercising basic human autonomy and responsibility?
Caffeine is a hard withdrawal. Not hard as in smoking hard or super hard as in opioids hard, but sure, it's 3-4 days of headaches and feeling lethargic and having sleep issues. It sucks balls. Either taper off with minimal symptoms over 2-3 weeks, or take a few days to tough it out. Then you actually will have more energy than before. You're saying like "what if I have a habit" when fuck dude, make do without it, it is hard for a few days then your body adjusts - for someone pounding 3 energy drinks a day for years, you're looking at maybe 1-2 weeks for a full recovery and absence of withdrawal symptoms.
You don't need to make everything easy for yourself and have a substitute to fill in for everything you're cutting out - tons of people, like even women are able to stop having sugars, cut carbs, eat keto, cut alch, and cut caffeine.
[deleted] 6y ago
Well, there is something psychological about us humans that has characterized the way our society and civilization is shaped since thousands of years ago: we are always attempting to project the perfect picture of ourselves in the literature. Literature does not necessarily means Shakespeare or anything, it rather has a broader sense: that of human creativity. Religions are the creation of this, the actual literature is the creation of this, and the list goes on to this very post.
What we are constantly doing is drawing a perfect picture of what we want to achieve, the ideal, the model to follow, sort to say. But the reality is far far different.
You can't live in fantasy. You can't be on ketosis for the rest of your life. You can't just drop alcohol or energy drinks. It's impossible. Being faulty is in our human nature. Something that we can't change.
So what I'm telling you is that you should strive to perfection and on your way to there you will achieve excellence.
Deep inside, you know that drinking alcohol is devastating, smoking is dangerous for your life, fructose fucks your diet up, but on that moment of our human imperfection, we follow our whims and drink, smoke, fap, smoke marijuana...whatever. and then the next day is just another day in striving to be perfect.
And that's how goals are achieved. You strive, you fuck up, yet you keep striving. Old habits die hard mate. You can't just stop drinking or smoking for example, but you surely can drink less and eat less sugar and stuff.
All of the said above is true even to myself. If you had read the post, you could see that I said that "I fucked up and ate whenever I felt hungry" KNOWING that it's wrong and should have stuck to my deficit.
ZeusTheTrueGod 6y ago
Thanks mate, again, I think what you've written is really great.
Dropping alcohol almost completely(just kidding, I remember few years ago I took a shake and occasionally it was a bit of alcohol there) was possible to me, and same with not trying to smoke anything at all.
Sugar - as far as I remember, there is a conclusion that on a non keto diet up to 50g of sugar per day is relatively safe. I am sure that most people are not aware about a daily limit of sugar. Plus I'm absolutely sure they have a physiological addiction to the sugar, like to the coffee or even like to the alcohol.
Calculating calories - somehow I think it is way better to have a good body. When you hormones are not fucked up and your metabolic level is reasonable and your food habits are not absolutely awful, you probably can eat without thinking about calories.
Overall, my idea is that from your absolutely great rules I would choose 1 or 2 which give the most effect without being too hard to implement. Staying hydrated with just still water is the best. Visiting gym is the next effective.
tonikroosofficial 6y ago
Shortest way to lose weight is prolonged fasting with water + potassium + sodium. Only recommended if you're like really fat and know how to refeed so you don't binge after the fast is done. It gets you into forced ketosis where you use fat in your body for fuel.
NightTripInsights 6y ago
Technically true, but you would lose muscle mass as a result of no protein intake. Check out PSMF, it's basically what you describe but you are allowed lean protein to conserve muscle. I use it for body recomp often and then cycle back to my standard keto diet.
tonikroosofficial 6y ago
IIRC prolonged fasting is muscle sparing (muscle doesn't get targeted until you're very lean and basically in starvation mode) IF you're fat as fuck. If you're lean or close to it, you should eat a protein source.
wap2dem 6y ago
Or a much simpler way... Go vegan. Search up Dr Mcdougall's starch solution diet. No calorie restricting, tasty asf and satisfying. THE FAT YOU EAT IS THE FAT YOU WEAR. NO ONE IS OBESE FROM EATING RICE, POTATOES, CORN, YAMS, FRUITS ETC! Moderate exercise, go hard if you want. If you want to eat high fat, high metabolic waste causing foods such as meat, dairy and eggs then you'll have to cut your caloric intake and eat schoolgirl amounts of food as a grown man to minimise your dietary fat and protein intake. Read or watch the starch solution presentation in the link below https://youtu.be/4XVf36nwraw. You'll be stronger, healthier and happier as result of cutting out animal products. Trust me, 5 year vegan, ultramarathon under my belt, have done an everesting on my bike (pick a hill and ride up and down it until you have ridden the equivalent total elevation of Mount everest. Took me 25 hours to ride up a 5k hill 25 times)
derpfitness 6y ago
That's going to be a no from me dawg.
[deleted]
[deleted] 6y ago
thanks i'll make sure to have a look at it later
iredrum 6y ago
The problem that I have is that "evangelist vegans" convince uniformed people to cut out animal products without knowing anything about nutrition and end up malnourished as a result. I didn't look into it but at least you provide a plan that, i assume (based on your 5 years of being healthy and stronger than before), structures the meals and recipes around creating nutritionally complete meals.
Plant based diets CAN work, even for strength training and athletics, if the person eats properly. Congratulations on being one of the educated ones who has had success with their new dietary prefrence.
That being said, 100% not for me. Love me a good medium rare ribeye too much.
ZeusTheTrueGod 6y ago
Wow, vegan vs keto. It is almost the opposite view on each other. Reducing protein, reducing fat. How can you become stronger on that? But endurance - looks great!
wap2dem 6y ago
Eat enough calories to fuel your lifestyle, do the relevant training. I've experienced good, steady strength gains through calisthenics (body weight exercises such as pullups, pressups, dips and then graduate onto harder excercises) by keeping consistent and getting enough rest. I'm not into big weights or powerlifting but I've seen vegan lifters around the internet, search em up.
anonswede 6y ago
Endurance and strength athletes who are vegans are the outliers, though. The vast majority of vegans are unhealthy and weak, because it takes a lot of time/effort/education to adopt that lifestyle properly.
wap2dem 6y ago
It's a very easy diet to adhere to. Veganism is obviously a very small minority, so it would appear that anyone physically fit and capable would appear to be an outlier. I'd say the same with meat eating. For every super fit meat eater there would be hundreds if not thousands of fat, sick and unfit people. Dr John mcdougall outlines the best way to follow a healthy and sustainable vegan diet because yes, a vegan diet can be unhealthy if you simply live off chips and Coke. But is super easy, inexpensive and your body will thank you for it in the long run
SilkTouchm 6y ago
Uh, that's just wrong. Your body definitely uses sugar as a fuel source. Calories in, calories out is all that matters.
nester79 6y ago
I will say that for most people going on a low carb diet can help with feeling full and weight loss by way of decreasing caloric intake.
However if you are someone that does any athletic pursuit eevn halfway seriously, it is not easy. I don't know anyone that cycles a century, does triathlons, or runs > 10k races who runs purely on fat energy. I can't even imagine playing 90 minutes of rec league soccer doing this. Sure it can be done but you may not reach your highest potential.
If all you are doing is lifting then probably okay but getting stronger with lifting without any practical function is kind of lame in my opinion.
chrisname 6y ago
Technically the shortest way is probably to smoke meth.
By the way you can definitely have a more than 500 kcal deficit, especially if you're very overweight. As long as you're eating at least 1500 kcal/day it shouldn't be a big deal over a short period. You have all that excess fat, after all - its purpose is to make up the deficit when there isn't enough food. I would even speculate that large deficits over short periods of time might be better, because your metabolism tends to slow down to conserve energy when you diet for a long time. There are people fasting for multiple days.
BTW there is no evidence that keto is better for weight loss than CICO. I do find low carb easier to stick to though.
nester79 6y ago
Very true. No studies have shown keto diet to be better than straight up cico in terms of weight loss or long term health outcomes.
endertheend 6y ago
Shorter than that is to fast.
That means not eating.
Look up Snake Juice Fasting on youtube for more info
trpblacklime 6y ago
Yeah, no youre wrong. The fastest way to lose weight is to cut off a limb or if youre like me your dick.
thatguywhatshisface 6y ago
Bulletproof coffee. No man
iredrum 6y ago
Great post. Two quick addendums.
It's important to note that Ketogenesis is a all or nothing process. If you cheat and eat too much carbs, your body switches back to glucose as the primary means of fuel (Which on a high fat diet is a bad thing). If you don't have the will power to commit, then stick to a traditional low fat diet.
Another helpful bit is to move your carbs away from bedtime. Your body produceces most of it's natural GH while you are sleeping. GH burns fat and has health/longevity/recovery benefits. Insulin and GH levels are more or less inversely related so by keeping your insulin levels low, you can maximize your natural GH production at night as opposed to stunting it with elevated insulin levels. (This is actually one of the reasons why a glass of milk before bed is good for building muscle. It gives your body slow digesting protien to feed your muscles longer into the night while not spiking insulin thus keeping your GH levels high)
anonswede 6y ago
Correct, however the more your body is "used" to being in ketosis the more effective it will become at processing fat and the shorter amount of time it takes to get back into ketosis after a cheat day.
iredrum 6y ago
Agreed. Also going slightly over and getting "kicked out" of keto can be a very brief thing. That comment was more geared towards the people who would always be slightly over. "What's the harm in 1 piece of bread" kind of people. Just putting it out there that there is no scale of "moderation" with ketosis. It's a state that you are either in or you are not.
[deleted] 6y ago
Good point. But why is it bad for the body to run on glucose while on a high fat diet?
iredrum 6y ago
Because then you are no longer using the fat as your primary fuel source which is the whole point of keto. Your body is no longer in ketosis.
Then your just on a fatty diet with not enough carbs to maintain your muscle mass. Your body will go catabolic. I mean "technically" calories in < calories out = weight loss. It just gets way more nuanced the more specific your goals are.
[deleted] 6y ago
holly shit that's next level uncharted territory shit for me, do you have resources where I can read about it more?
throwaway-chemist 6y ago
Curious too, this runs counter to my understanding. Looking forward to it.
iredrum 6y ago
Sure, occupied at the moment but I'll share some later. But your body running on glucose just means it's in it's natural state. It's like if your average Joe were to just eat pizza and bacon cheeseburgers.
The part that actually puts you in ketosis is the <5% carbs. Not the high fat. The high fat is just to give your body energy to run off, since that replaced glucose as the body's primary fuel source upon entering Ketosis. Protein has to be kept moderately low because excess will be converted into glucose (carb) kicking you back out of ketosis, which I believe you already said in your original post.
But I will grab some studies/articles for you when I have a chance.
iredrum 6y ago
I'm not entirely sure what type of article you had in mind but https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2129159/ explains Ketogenesis and ketosis decently. And the PDF here is a bit more dense of a read but it is a clinical trial, if you prefer to extract your own information, http://m.jbc.org/content/52/2/393.citation based on the threshold for Ketogenesis to occur.
/u/yahyasafe7 /u/throwaway-chemist
Gidanocitiahisyt 6y ago
Most of this is good advice, but I strongly disagree with this bit:
I lost a lot of weight eating whole foods and got tons of compliments. At no point did I go hungry, or even eat "less food" than I did before. I hate the notion that you have to eat "less food" to lose weight.
My strategy was to eat a high volume of low calorie foods. For me this meant mostly filling up on fruits and vegetables. You can eat a shit ton of beans, mixed green veggies, fresh fruit, and a few nuts for fat and you will have barely eaten like 500-600 calories, you'll be stuffed. And those kinds of foods are just packed with a wide variety of micro nutrients so your health will improve and you'll feel great.
EDIT: And obviously you have to cut out anything that can be considered junk food for this to work. No sugar, no chips, no fried food...
StrikePrice 6y ago
I guess it depends on the person. I agree with OP. In fact, I tell people “hungry” is the “feeling” of losing weight. Become okay with it.
Fitnesspizzain 6y ago
Excellent Post! Thanks for the info.
mallardcove Endorsed Contributor 6y ago
Lyle McDonald's Rapid Fat Loss is my preferred method of losing fat after a bulk. The calorie deficit is huge but since 99% of what you are eating is protein it doesn't matter.
Run for 11 days, do a 2-3 day good refeed, see where you are at, try again. The real challenge for me in this diet isn't the hunger, but making chicken breast palatable for 11 days at a time. BBQ seasoning and 0 calorie condiments are your friend.
throwaway-chemist 6y ago
Hard, and effective. Good for developing stoicism, rather like cold showers.
[deleted] 6y ago
This is a horrible way to live. hormones shot to shit, no energy for anything else, and you'll quickly rebound and gain weight back. Maybe it's good for someone who is serious and has a photoshoot for one day or something. Have you ever even achieved good results with this?
Sunny_07 6y ago
Agreed. Drastic diets like that are best to manage your water weight and lose some fat but chances are you put the fat back on a month down the line.
NightTripInsights 6y ago
The important part about getting in a keto state is eating low carb, eating high fat isn't neccessary especially if you are overweight and is a common misunderstanding with keto newbies and usually the reason why some people don't lose weight on it after the initial water weight is lost. Some people will even go high protein, no carbs, and no fats for a couple days to really melt their body fat off and then switch back to keto, this is known as PSMF and is an extreme version of keto and eating high protein will not kick you out of ketosis. I suggest checking both subreddits
Glint34 6y ago
My way of losing weight was cycling. I've been working 3 days per week by cycling around 8h/day (80km/50miles) in which I was consuming around 1800-2200 kcal. These days I wasn't eating much due to lack of time (intake of kcal/day was around 1000kcal). Since then, I've also stopped drinking soda or eating breat at all. The result was that in 1 month I've lost 5kg / 11lbs. I didn't have any problems while doing this and also I haven't felt weakened for not eating. If somebody gets motivated to do this sort of thing, he will find himself slim in no time.
[deleted]
DonkeyPunch19 6y ago
All this dieting, working out and effort just to get pussy lol.
Chad gets laid more than all of you combined and his diet consists of pizza, hotpockets and beer and his exercise consists of playing lacrosse with his bros a couple times a week.
And the funny thing is Chad still outlifts you, outruns you and would demolish you in a fight because he is genetically superior.