What is the Best Way to Lose 20 pounds and keep it off...

[El OchoCinco]

The Plan (I didn't invent it it is based on various Paleo/Keto/Whole diet approaches)

Proteins, Fibrous Vegetables and Fruits, Nuts and Seeds

Healthy Fats

Dairy (optional, many benefit from restricting it initially to see if they have an issue with it, if not make it whole fat dairy)

Water

AVOID Grains, Sugars, all Processed Food (as best as possible of course), non-water drinks except maybe coffee/tea.

2-3X a week - lifting or high interval cardio

Strict adherence to the food choices will improve insulin resistance, lower blood sugar, avoid excessive/junk eating, maintain lower inflammation. Crossfit type of workouts will help you to burn calories and burn more fat and most importantly develop muscle which in turn burns more fat/calories.

This plan overall helps me feel energetic even when I don't get optimal sleep and my lifts and workouts are getting stronger. My weight is melting off very slowly due to age and not being as strict as I need to be.

HIGHLY RECOMMEND you get a DEXA scan which is most accurate measure of body fat % as well as showing you literally where the fat is being stored. 2-3 months after adhering to a plan like above get another scan and you will see more information than what is on the scale (which is misleading). My next DEXA is in 2 weeks so looking forward to updated info to help guide me.

Many cities have places that can do DEXA scans for $100 - $150. If you can find a gym, sometimes they offer cheaper DEXA scans to members or anyone in the public because they are doing volume. Takes 5 minutes.

 

[LacesOut]

^ I read this today, as well..

I just feel like shit whenever I eat carbs...
My dumps are horrible and I have so much less energy...
When I stick to meat and veg and some fruits, nuts, and the occasional bit of junk, I feel so much better..
But it's hard...
I want to eat bread at every meal of every day...

 

[El OchoCinco]

If I lapse and have pizza (brick oven pizza main weakness) or NY bagels I feel a bloat bomb in my stomach and feel so-so. If I have a hamburger then the bread is countered by the fat/protein so I don't feel it so much.

The bigger problem is that any lapse acts like a gateway drug for me. I have one slice of pizza and suddenly my taste buds light up for more and I cannot stop. Could probably down a large NY style pizza right now without blinking. I just had to make a decision that it is no longer worth it.

Cutting out sugars also inflamed my salty taste desire. Chips or salty snacks make me ravenous at times...

 

[Zodiac4u]

It is nonsense for them too. Sugar has a lower glycaemic index than bread.

So called complex carbs are broken down into simple ones by digestion.

V, I though you might find this of interest, the mathematics of weight loss,

Find your athletic edge through nutrition,

 

[El OchoCinco]

Virtually all nonsense. Sugar is fine to consume in the context of a 'healthy' diet and as long as you remember that it is 'empty' calories i.e. has no nutritional content.

The Hazda are a hunter gatherer tribe in Africa. 80% of their daily energy needs are from carbs (their fave food is honey) and the men have an average bodyfat level of 13.5%. No Western medical problems of obesity , diabetes, heart problems etc. So your average Hazda dude is ripped, muscular (these guys hunt) and survives mostly on (simple*) carbs.

*simple v complex carbs...the distinction is meaningless since all complex carbs are broken down to glucose (simple carb) by the body in order to digest. I suggest a basic biochemistry course!

Your statement in all respect is not really true.


FACTS:

Their diet consists almost entirely of food they find in the forest, including wild berries, fiber-rich tubers, honey and wild meat. They basically eat no processed food — or even food that comes from farms. So they are not eating 80% honey, they have a very Paleo type of diet as well as being constantly on the move and non-sedentary. The balance of fiber and healthy fats controls blood sugar and their activity levels ensure they are burning calories and not sedentary or obese.

Hadza consume a huge amount of fiber because throughout the year, they eat fiber-rich tubers and fruit from baobab trees. These staples give them about 100 to 150 grams of fiber each day. That's 10 times more than many Americans eat.

They are not eating a western diet that is mostly empty carbs, so their lack of diseases and musculature is quote easy to understand.

Sugar is not fine to consume in the quantities we do so in the western diet and is the main reason we have seen a spike in heart disease, type 2 diabetes and metabolic syndromes since the 1960's. Hazda consume healthy balances of carbs, fiber, healthy fats and proteins which is indicated in Paleo or Whole30 food diets. Let's not forget about their level of activity while most Westerners sit on their asses all day.

 

[El OchoCinco]

Funny you say chocolate. My consumption of dark choc has gone up dramatically over the past few months. I'm eating close to 100g a day of the 85% stuff. Great fat source.

Dark chocolate is my favorite way to curb cravings for something sweet (despite lack of sweetness in dark chocolate 85% or >) and avoid bad desserts/snacks.

 

[Visaria]

Your statement in all respect is not really true.


FACTS:

Their diet consists almost entirely of food they find in the forest, including wild berries, fiber-rich tubers, honey and wild meat. They basically eat no processed food — or even food that comes from farms. So they are not eating 80% honey, they have a very Paleo type of diet as well as being constantly on the move and non-sedentary. The balance of fiber and healthy fats controls blood sugar and their activity levels ensure they are burning calories and not sedentary or obese.

Hadza consume a huge amount of fiber because throughout the year, they eat fiber-rich tubers and fruit from baobab trees. These staples give them about 100 to 150 grams of fiber each day. That's 10 times more than many Americans eat.

They are not eating a western diet that is mostly empty carbs, so their lack of diseases and musculature is quote easy to understand.

Sugar is not fine to consume in the quantities we do so in the western diet and is the main reason we have seen a spike in heart disease, type 2 diabetes and metabolic syndromes since the 1960's. Hazda consume healthy balances of carbs, fiber, healthy fats and proteins which is indicated in Paleo or Whole30 food diets. Let's not forget about their level of activity while most Westerners sit on their asses all day.

You need to read more carefully dude. I never said 80% of their diet was honey. I said 80% is carb. Guess what veg and tubers and fruits and fibre are btw.

Sugar is fine to consume in the context of a healthy diet. The Hadza consume it as honey as part of their overall healthy diet.

 

[Visaria]

V, I though you might find this of interest, the mathematics of weight loss,

Find your athletic edge through nutrition,

Fantastic, thanks for posting.

 

[Zodiac4u]

Dark chocolate is my favorite way to curb cravings for something sweet (despite lack of sweetness in dark chocolate 85% or >) and avoid bad desserts/snacks.

If you want to curb your appetite, get some organic sugar snap peas and carrots and (eat together) and not separate. The sugar in the two will help reduce or curb our your appetite a bit. with veggie snacks, the contrasting flavors tend to help curb your appetite better. If you like hot sauce, try to push your limits and use them as a dip even if you have to struggle with the heat. I find the extra heat numbs the taste buds and introduces endorphin's and helps distract the appetite further. Good luck

 

[El OchoCinco]

If you want to curb your appetite, get some organic sugar snap peas and carrots and (eat together) and not separate. The sugar in the two will help reduce or curb our your appetite a bit. with veggie snacks, the contrasting flavors tend to help curb your appetite better. If you like hot sauce, try to push your limits and use them as a dip even if you have to struggle with the heat. I find the extra heat numbs the taste buds and introduces endorphin's and helps distract the appetite further. Good luck

Well it was not about curbing appetite, but addressing a sweet tooth or other sweet cravings. Since it is so rich 2-3 squares do the trick with, as Visaria said, healthy fats, protein and fiber. I try and choose 80% or higher.