Nutrition & diet; the consequences

BarcelonaAnalPark

LE
Book Reviewer
I've made some big changes to my diet recently and ended up losing 20kgs in 6 weeks. When I say big changes, I mean not eating much & constantly being hungry. I know that the BMI thing isn't that important a metric to be using but I've got from the red back into the green.

I'm not recommending this diet to anyone because I don't think it's important to lose weight if you don't want or need to.

However, I've made a few observations which I think are worth sharing & discussing.

The main observations are that my running times have dramatically improved. I've knocked 2.5mins off a 4k route that I do & my legs aren't sore afterwards. I sleep better when I go to bed hungry. Realising that I don't need to eat as much as I was, including snacking, in order to do what I need to.

However, when I'm hungry & properly out of energy I don't have the ability to think clearly or do anything spontaneously. It's made me realise a few things about nutrition that I hadn't before.

What have you learned about your nutrition that you wish you'd known before?
 
I've made some big changes to my diet recently and ended up losing 20kgs in 6 weeks. When I say big changes, I mean not eating much & constantly being hungry. I know that the BMI thing isn't that important a metric to be using but I've got from the red back into the green.

I'm not recommending this diet to anyone because I don't think it's important to lose weight if you don't want or need to.

However, I've made a few observations which I think are worth sharing & discussing.

The main observations are that my running times have dramatically improved. I've knocked 2.5mins off a 4k route that I do & my legs aren't sore afterwards. I sleep better when I go to bed hungry. Realising that I don't need to eat as much as I was, including snacking, in order to do what I need to.

However, when I'm hungry & properly out of energy I don't have the ability to think clearly or do anything spontaneously. It's made me realise a few things about nutrition that I hadn't before.

What have you learned about your nutrition that you wish you'd known before?

20 kg in six weeks?

You do know that amoebic dysentery does not qualify as a diet plan?
 
Firstly, congrats on your weight loss; averaging a stone every fortnight is a serious deficit to maintain for such a period. BMI isn't the be all and end all, though I think keeping your waist circumference below 37in is important for helping to control various comorbidity/ health markers.

If you have Instagram, there's blokes like Layne Norton (PhD Nutrition) & Dr Nadolsky (Obesity specialist) who specialise in nutrition or more specifically realistic expectation management to increase long term adherence and good habits.

I'm a strong advocate of undertaking resistance training to minimise muscle loss, particularly during such significant caloric deficits.

I've learned I can't go to bed on an empty stomach when cutting, I'll usually have a source of protein last thing at night.
 
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Arse_Bandit

War Hero
I swapped honey in my tea for Erythritol and lost 6lb and moved the belt in a notch in a couple of weeks... Sometimes I guess you don't need big changes!
I also got some Amstel 66, that's the calorie count, so better than having a soft drink when barbequing.
 

colinmc400

Old-Salt
I had to take the big step and have a gastrectomy done in 2017, when i got up to 142kg. Work put in a weight limit for flying on the choppers to the offshore facility's and that coupled with just feeling rubbish, led me to surgery.

I lost 52kg, or 8 stone in @18 months and feel so much better for it. I have plateaued now and only go up or down by the odd kg. So anyone who can loose a life changing amount of weight all on their own gets my respect.
 

DaManBugs

LE
Book Reviewer
I've made some big changes to my diet recently and ended up losing 20kgs in 6 weeks. When I say big changes, I mean not eating much & constantly being hungry. I know that the BMI thing isn't that important a metric to be using but I've got from the red back into the green.

I'm not recommending this diet to anyone because I don't think it's important to lose weight if you don't want or need to.

However, I've made a few observations which I think are worth sharing & discussing.

The main observations are that my running times have dramatically improved. I've knocked 2.5mins off a 4k route that I do & my legs aren't sore afterwards. I sleep better when I go to bed hungry. Realising that I don't need to eat as much as I was, including snacking, in order to do what I need to.

However, when I'm hungry & properly out of energy I don't have the ability to think clearly or do anything spontaneously. It's made me realise a few things about nutrition that I hadn't before.

What have you learned about your nutrition that you wish you'd known before?
Are you sure about your figures there? The reason I ask is because I did a bit of mathematicking and things don't seem to add up. This is what I did:
20 kg = 200,000 calories. One gramme of fat (animal, vegetable, whatever) contains around 9.6 calories - which I've rounded up to ten calories per gramme for ease of mathematicking. That means that you've ditched 200,000 "surplus" calories in the six-week period.

I set your BMR (Base Metabolism Requirement) at 2,000 calories per day. Which comes out at 84,000 calories for the six weeks, i.e. 42 days. You also seem to have a rather strenuous physical regime going on, but even then I can't believe that you managed to get rid of 116,000 calories in addition to your BMR. That would mean that you somehow managed to burn off around 2,760 calories per day extra in addition to your BMR. It's puzzling me a bit. Am I missing something?

MsG
 
Are you sure about your figures there? The reason I ask is because I did a bit of mathematicking and things don't seem to add up. This is what I did:
20 kg = 200,000 calories. One gramme of fat (animal, vegetable, whatever) contains around 9.6 calories - which I've rounded up to ten calories per gramme for ease of mathematicking. That means that you've ditched 200,000 "surplus" calories in the six-week period.

I set your BMR (Base Metabolism Requirement) at 2,000 calories per day. Which comes out at 84,000 calories for the six weeks, i.e. 42 days. You also seem to have a rather strenuous physical regime going on, but even then I can't believe that you managed to get rid of 116,000 calories in addition to your BMR. That would mean that you somehow managed to burn off around 2,760 calories per day extra in addition to your BMR. It's puzzling me a bit. Am I missing something?

MsG

You have way too much time on your hands!
Why did you set the BMR at 2000? Someone who is significantly overweight will carry far more muscle that you might imagine- they require more muscle to move the excess weight around.
I'm 74KG and my BMR measures out at about 1700cal.
 

Polyester

War Hero
You have way too much time on your hands!
Why did you set the BMR at 2000? Someone who is significantly overweight will carry far more muscle that you might imagine- they require more muscle to move the excess weight around.
I'm 74KG and my BMR measures out at about 1700cal.
Ditto
 

RBMK

LE
Book Reviewer
1 lb of fat is about 3500 - 3700 kcal [Calories in foodie speak]

Aveage male food intake is between 2200 - 2500 kcal /day

To lose 1 lb of fat per week you need to eat 20% less calories. Which is more difficult than you think.
 

BarcelonaAnalPark

LE
Book Reviewer
I'm at 13'10 st now & was nudging 16 stone when I started this change, which was probably about 7 weeks ago now. The rate of loss now is slower.

I'm at the point that all the clothes I've been wearing for the last decade don't even nearly fit me. I'm having to dig out stuff from my early 20's.

I've not missed a single meal throughout this time, just reduced the portion size & completely cut out all snacks.
 
One thing I've come to realise is that there is no escaping calorific deficit. No tablets, no special diet, no cheat snacks, just simply put in less than needs to come out and the weight will drop.
What you choose to eat IS important, and for me keto and intermittent fasting works well, leaving me thinking clearly and not wanting to knaw my are off after the first few days. Managed a 3 day fast earlier on in the year, but like a knob ate shit afterwards which my guts didn't thank me for.
 

BarcelonaAnalPark

LE
Book Reviewer
I'm at 13'3 at the moment. I've got no trousers which fit me but on the plus side, I did a 10k run in 53 mins the other day, which is a big deal for me because I couldn't do a mile without my calves hurting just 3 months ago.
 
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One thing I've come to realise is that there is no escaping calorific deficit. No tablets, no special diet, no cheat snacks, just simply put in less than needs to come out and the weight will drop.
What you choose to eat IS important, and for me keto and intermittent fasting works well,

Two very salient points. There's a whole bunch of folk that simply can't accept that CICO is king. Something less evident when people are espousing the values of keto, carnivore, paleo, vegan etc is that there are other more long term health markers that should be taken into consideration. Sure, you can lose weight eating nothing but bacon slathered in butter providing you burn it off, though such nutrition can trash your lipid panel.
 
Having a couple of beers in the evening doesn't effect my blood sugars the next day, but eating late plays havoc with my metabolism and seems to slow it down

Regular exercise seems to help me more than anything, I sleep better if I walk off some of my evening meal
 

DaManBugs

LE
Book Reviewer
One thing I've come to realise is that there is no escaping calorific deficit. No tablets, no special diet, no cheat snacks, just simply put in less than needs to come out and the weight will drop.
What you choose to eat IS important, and for me keto and intermittent fasting works well, leaving me thinking clearly and not wanting to knaw my are off after the first few days. Managed a 3 day fast earlier on in the year, but like a knob ate shit afterwards which my guts didn't thank me for.
You've hit the nail on the head. If you want to lose weight, you have to output more than you input. It's quite simple, really; if you eat nothing at all, you wither away and die. If you shove loads down your Gregory all the time, you get fat. So, on an individual basis, the ideal diet to maintain a healthy weight is somewhere between those two extremes.

Unfortunately, what many fat folks are waiting for is some sort of "magic pill" that will allow them to scoff as much as they like but still remain (relatively) slim. I mind a little while ago reading an article about some person who claimed to have found a virus that causes obesity. One fat biddy, who responded with a comment stated that she was so relieved that the truth had come out.

One of the main problems, in my opinion, is that folks simply won't take the time and trouble to inform themselves about basic nutrition, with some even maintaining that no matter what they eat, they still put on weight - little realising that that's a physiological impossibility. It's basically a problem of getting the right information to the right folks. And we know how easy that is. Furthermore, the food industry (with a few notable exceptions) is only interested in making money, without any thought for the long-term health of the population. And that very industry has a very powerful lobby, meaning that nothing will change. Indeed, the onus is put on individuals to do their bit, with non-existent help from politicians who're just as uninformed.

And then there's the hesitancy to call folks "fat", Instead, they employ terms like "big" or "plus-size". What does that even mean? is there a "minus-size"? All misleading and not very helpful in combatting the very serious obesity problem in practically all western countries.

MsG
 
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And then there's the hesitancy to call folks "fat", Instead, they employ terms like "big" or "plus-size". What does that even mean? is there a "minus-size"? All misleading and not very helpful in combatting the very serious obesity problem in practically all western countries.

MsG
Funny that - the Long Haired CO has no hesitancy calling me Lard Arse :)
 

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