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Posted on 11/7/18 at 2:54 pm to RickfromArizona
On the practical side:
For a while, start reading nutritional labels on everything. Get a handle on what a serving is for various foods. What you're hoping to find is a few hundred calories per day you don't mind parting with.
For instance, if your normal lunch rotation is typically the same 6-7 meals, and one of them is 500 calories more than the others, a pretty simple behavior modification is to drop that meal from the rotation.
Next, a little bit of rough math. Assume you need to be +3500cal to gain a pound, or -3500cal to lose one. How fast have you been drifting up in weight? A 10lb/year upward drift is only about a 100cal/day excess in calorie intake (not gluttony by any stretch). Shifting your behaviors by 600cal/day should offset that with roughly a 1lb/week weight loss.
Many will argue that metabolism will keep the math from working out like that. There is a partial truth to that, but the actual mechanisms of metabolism are usually based on hunger - not CICO. So, if you do find a simple 600cal/day to modify, you need to be diligent enough to not offset it unknowingly by taking in calories elsewhere.
Calories in by counting, and I would invest in a smart watch/fitbit to at try to hold accountability on calories out. These are not going to be 100% accurate of course, but you'd be surprised at what you learn by having continuous heart rate monitoring. For instance: For overall calorie burn a 1 mile jog doesn't come close to offsetting the impact of sitting at a desk all day.
A few examples of small behavior modifications:
a) Walk around the block 1 extra time per day.
b) Replace fruit with vegetables, (e.g. snack on a celery instead of an apple)
c) Skip the OJ at breakfast!!
d) Don't drink your liquors with sweet mixers!
For a while, start reading nutritional labels on everything. Get a handle on what a serving is for various foods. What you're hoping to find is a few hundred calories per day you don't mind parting with.
For instance, if your normal lunch rotation is typically the same 6-7 meals, and one of them is 500 calories more than the others, a pretty simple behavior modification is to drop that meal from the rotation.
Next, a little bit of rough math. Assume you need to be +3500cal to gain a pound, or -3500cal to lose one. How fast have you been drifting up in weight? A 10lb/year upward drift is only about a 100cal/day excess in calorie intake (not gluttony by any stretch). Shifting your behaviors by 600cal/day should offset that with roughly a 1lb/week weight loss.
Many will argue that metabolism will keep the math from working out like that. There is a partial truth to that, but the actual mechanisms of metabolism are usually based on hunger - not CICO. So, if you do find a simple 600cal/day to modify, you need to be diligent enough to not offset it unknowingly by taking in calories elsewhere.
Calories in by counting, and I would invest in a smart watch/fitbit to at try to hold accountability on calories out. These are not going to be 100% accurate of course, but you'd be surprised at what you learn by having continuous heart rate monitoring. For instance: For overall calorie burn a 1 mile jog doesn't come close to offsetting the impact of sitting at a desk all day.
A few examples of small behavior modifications:
a) Walk around the block 1 extra time per day.
b) Replace fruit with vegetables, (e.g. snack on a celery instead of an apple)
c) Skip the OJ at breakfast!!
d) Don't drink your liquors with sweet mixers!
Posted on 11/14/18 at 4:00 pm to zatetic
Sorry I meant to get back to you on this:
Sadly, this use to be the case. Times are changing. I need to look at when...it was either Volek or Phinney that was able to perform a ketogenic study on bicyclers to see if they lost any performance. I want to say it was the '90s but I could be wrong.
Then the UCONN FASTER study in 2014ish, I think Dom was researching "standard of care" plus keto on cancer. He and Layne were on Rogan recently and I need to watch that.
Kevin Hall did one recently with NuSci money, about 2 yrs(?) ago, that he claimed it didn't have any advantageous...I forget off the top of my head - either the TEE/REE or the caloric intake was higher by 300 calories on the LC/Keto side, so there ended up being an advantage. Also, weight-loss was faster on LC. It slowed, but continued trending down. The study itself was a big controversy.
They are out there and I've seen some. They are never perfect and never will be.
quote:
Doing a ketosis study on humans for general eating is nearly impossible to get done in the United States because it goes against what the United States has said is a proper diet. You can't do a study because you can't purposefully harm people.
Sadly, this use to be the case. Times are changing. I need to look at when...it was either Volek or Phinney that was able to perform a ketogenic study on bicyclers to see if they lost any performance. I want to say it was the '90s but I could be wrong.
Then the UCONN FASTER study in 2014ish, I think Dom was researching "standard of care" plus keto on cancer. He and Layne were on Rogan recently and I need to watch that.
quote:
But unfortunately it is nearly impossible in the U.S. to get a "legit" study comparing actual ketosis diet to other diets for just general health since ketosis is not in line with what has been approved as healthy eating.
Kevin Hall did one recently with NuSci money, about 2 yrs(?) ago, that he claimed it didn't have any advantageous...I forget off the top of my head - either the TEE/REE or the caloric intake was higher by 300 calories on the LC/Keto side, so there ended up being an advantage. Also, weight-loss was faster on LC. It slowed, but continued trending down. The study itself was a big controversy.
They are out there and I've seen some. They are never perfect and never will be.
Posted on 11/15/18 at 2:55 pm to RickfromArizona
I tell people this all the time, and they look at me like i'm crazy but it's simple.
Eat real foods
Don't eat a lot of foods out of a box or bag.
Get some/a lot of veggies
Get some fruits
Get some nuts
Get some milk
Get some cheese
Get some meat/chicken/pork
Once or twice a week, have some pizza
Eat real foods
Don't eat a lot of foods out of a box or bag.
Get some/a lot of veggies
Get some fruits
Get some nuts
Get some milk
Get some cheese
Get some meat/chicken/pork
Once or twice a week, have some pizza
Posted on 11/15/18 at 3:35 pm to Junky
quote:
He and Layne were on Rogan recently and I need to watch that.
I'll save you some time; I love Layne but he really walked all over Dom and often didn't let Dom finish his points without interjecting. Sometimes Layne likes to hear himself talk too much.
Posted on 11/15/18 at 5:05 pm to Hulkklogan
I’ve already listened to it. I like Layne, I thought he let Dom talk. There were some issues I had, what with citing meta analysis after meta (some of which was out of context of his point), but that is more in the weeds whereas they were generalizing a ton. I did like that Rohan brought up the confoundering issues with the meta analysis approach, what seemed like 30 minutes later 
. Even Dom says things I don’t necessarily agree with (the carnivore, meat causes colon cancer nonsense), but I thought it was a constructive conversation.
. Even Dom says things I don’t necessarily agree with (the carnivore, meat causes colon cancer nonsense), but I thought it was a constructive conversation. 
Posted on 12/3/18 at 4:24 pm to RickfromArizona
Don't over complicate things. How much and what are you eating consistently?
Clean up your diet and stick to it strictly for 1 month. Pair that improved diet with regular exercise and watch the lbs fall.
This initial weight loss should give you the motivation to stick to a stricter diet based around the concept that you need to sacrifice the tasty things for a little while until your weight is where you want it.
Once achieved you can eat a bit more liberally but I'm sure your results will motivate you to eat less of that stuff and view it solely as a reward as opposed to a daily diet that is slowly killing you.
Good luck!
Clean up your diet and stick to it strictly for 1 month. Pair that improved diet with regular exercise and watch the lbs fall.
This initial weight loss should give you the motivation to stick to a stricter diet based around the concept that you need to sacrifice the tasty things for a little while until your weight is where you want it.
Once achieved you can eat a bit more liberally but I'm sure your results will motivate you to eat less of that stuff and view it solely as a reward as opposed to a daily diet that is slowly killing you.
Good luck!
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