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Weight loss jumpstart--intermittent fasting
I practice intermittent fasting too. Nothing wrong with it and it helps in improving insulin sensitivity which is one of the primary reasons people have a hard time shedding excess fat. You can do the 5:2 which is 2 days of 500 calories (600 for men) and 5 days of regular eating. This type of fast you can eat anything within the calorie limit and drink water, tea, coffee. The fast lasts from the time you wake up to the next morning. The 2 days you pick can be any 2 days of the week, they do not need to be the same days each week. You can do the 16:8 which is 8 hours of normal eating, 16 hours of fasting. During the 16 hour fast window, you should only have water, coffee, tea. During the 8 hour window, eat anything but stay within your RDI. As someone said, there are other variations. Here are some articles: http://jamesclear.com/the-begi... http://romanfitnesssystems.com... I love fasting and thought it would be just something I'd start to kickstart my weightloss but I love the benefits so much that I continue to do it today.
by mrspackrat (submitted a day ago)
not loosing weight
First, stavation mode is not real. Second, are you sure that's all the calories you consume? You don't log your food, you could be overeating due to your workout schedule not realize it. Third, have you tried switching up your workout? Our bodies get used to the same old routine. If you are eating under your RDI and are not seeing a weightloss, you should look at what you are eating too. There are foods you can eat which help improve the body's use the fat stores you have for fuel, increase insulin sensitivity and glucose health, etc. I just posted in another thread some of the tips.
by mrspackrat (submitted 3 days ago)
Not Losing Weight !! Advice Needed!!
There's no way you are burning 500 calories an hour walking. What I did was concentrate on total calories consumed, any exercise was just a bonus. If you must net exercise calories against your food calories, only count on about 200-300 kcals. To determine my RDI, I took my goal weight x 10 (or use one of the recommended calculators) but it's not recommended to go below 1200. If you are exercising and eating under your RDI, but still are not seeing a weightloss, then look at the quality of food you are eating. There's a few things you can do to help the body use the fat stores you have for fuel, increase insulin sensitivity and glucose health, elevate protein synthesis and support optimal hormone levels for fat loss: 1. Get Enough Omega-3 Fats - If your cells are made up of unhealthy fat, they will not bind with insulin easily, which leads to fat gain and elevated cortisol—the stress hormone. 2. Get Plenty of Probiotic Bacteria which aids in digestion. 3. Optimize Protein Intake - it is preferred by the body to build muscle and tissue instead of being stored as fat. 4. Get Enough Zinc, Magnesium, Vitamin D - adequate vitamin D in the body will increase fat burning directly, but it also suppresses the production of enzymes that cause the body to store fat. There’s evidence that higher vitamin D suppresses hunger and increases insulin sensitivity, leading people to eat less. Magnesium also makes the cell receptors more sensitive to insulin, and this mineral has been shown to be inversely linked to body fat—higher magnesium means you’ll be leaner. Zinc also plays a primary role in insulin health by improving the production of enzymes that protect the cells, and it helps detoxify inflammatory biomarkers that get in the way of metabolic function. 5. Support Detoxification with B Vitamins and Methylated Folate - B vitamins are necessary to help the body eliminate environmental toxins and excess hormones such as estrogen (avoid soy products which mimics estrogen). People who eat a high protein-diet increase their demand for B vitamins, which takes away from the pool needed for elimination and may inhibit fat loss. Full article: http://www.poliquingroup.com/A...
by mrspackrat (submitted 3 days ago)
Just Started ~ Right Now
One year I had 4 deaths within 6 months, the last one I couldn't even attend the funeral, it was too overwhelming. I'd like to recommend a book, Embraced by the Light by Betty J. Eadie. You should be able to get it from your local library. It's a wonderful book. On getting started, taking care of our bodies is the first step to healing our minds and spirit. Start small with walking a little each day if that's physically possible. Then look at your food choices, make the calories count (processed foods and their preservatives, additives, dyes, etc., are hard on our bodies and are higher in calories). Get fresh, whole foods and watch your portions. When you are ready, start logging your food. Even healthy food when overconsumed causes weight gain. Good luck!
by mrspackrat (submitted 3 days ago)
upper body melt down
If you tend to gain belly fat easily and have a difficult time getting rid of it, there’s a strong likelihood that you’re producing too much cortisol. Here's just a few things to consider: - Get 7-9 hours of quality sleep - Eat foods rich in or supplement magnesium, Vit C and Zinc, all help balance your body’s production of cortisol - Eat more omega 3 fats/cut bad fats, omega 3 fats reduce corisol levels, improve insulin sensitivity and improve metabolism.
by mrspackrat (submitted 3 days ago)
Carb counting
You would just log what you eat and this site will give you net carbs (total carbs - fiber grams). I typically keep my grams between 50 and 150 daily and get most from vegetables but do eat foods like brown rice or quinoa. Many are surprised how quickly carb grams add up so check labels. When going low/lower carb, there is the obvious of dropping processed foods which contain a lot of sugars and are high in calories with little nutritional value. Even watch breads which can be loaded with sugars and fillers. Skip artificial sweetners which also spike insulin. You should get most of your calories from lean proteins and good fats. Omega 3 fats plays a key role in improving insulin sensitivity and metabolism.
by mrspackrat (submitted 3 days ago)
Determined
Total calories is important and don't make fat your enemy, it's really processed foods (breads, cereals, sugars, muffins, etc). Those foods are higher in calories and are high on the glycemic index. You'd be better off consuming more vegetables and of your fat grams, get more from good fats. I posted this before: Omega-3 fats are so important because all the cells in the body are made up of a double layer of fats, and the fat that makes up those layers dictates how well your metabolism will work. If the cell layers contain omega-3 fats, they will be more permeable and sensitive to insulin. This allows the cell receptors to bind more easily, which improves energy use and fat burning. If your cells are made up of unhealthy fat, they will not bind with insulin easily, which leads to fat gain and elevated cortisol—the stress hormone. Also, you may want to consider eating within an 8 hour window. So many people eat from the minute they get up til the time they go to bed. By doing a mini "fast" of 16 hours, you increase a hormone called AMPK which helps burn body fat.
by mrspackrat (submitted a week ago)
Am I gaining weight or muscle ?:/ or it's just weight fluctuation
Read this about the myth that muscle weighs more than fat. http://www.aworkoutroutine.com...
by mrspackrat (submitted a week ago)
Wow
That's how I lost most of my weight last year and kept it off. The thing fasting taught me was I was eating when I didn't need to/want to and how my serving portions were way out of whack. Counting calories is important, nobody loses weigth by overeating. But fasting does something extra for the body which aids in weighloss, the production of a certain enzyme called AMPK which: - Increases fat burning process - Increases mitochondria production, so we can generate more energy (ATP) by using fat as as fuel source - Inhibits sugar production so we can use fat as energy instead - Inhibits insulin which promotes more fat to be mobilized and burned off
by mrspackrat (submitted a week ago)
TRUTH OR MYTHS
And don't get me started on the weight loss plateau myth! I love this article: http://www.aworkoutroutine.com...
by mrspackrat (submitted a week ago)
Exercising
Just remember, you can't exercise off a bad diet. Also, you may want to follow the 8 hour diet since you have untraditional sleep hours. I hear it's really effective. Also, log your food to really know if you are below your RDI (use a good calculator to determine your RDI or use the "goal weight" x 10 calc to get a basic idea). So many people workout and then feel the fridge is theirs to eat. Get 1 g of protein for each lb of lean body mass, eat probiotics, eat a diet rich in omega 3's (don't go low fat), reduce sugars/processed foods, take a multivitmen (B, D, magnesium, zinc, all key to weightloss). Your body will respond!
by mrspackrat (submitted a week ago)
TRUTH OR MYTHS
Starvation mode is a myth too.
by mrspackrat (submitted a week ago)
I ate 3500 calories today
You burned 2500 in exercise but most likely by burning glycogen (converted from the foods you ate), not stored body fat.
by mrspackrat (submitted a week ago)
hormones out of whack
As far as your diet/foods you eat, see if you are doing all of these suggestions. If you are, then maybe you should consult your doctor. http://www.fatsecret.com/Commu...
by mrspackrat (submitted a week ago)
Must Have Supplements for Weightloss
I've seen so many of these tips but never the reasons why we should do them to help in weightloss.
by mrspackrat (submitted a week ago)
Must Have Supplements for Weightloss
I think what this shows is what you eat can truly help in your weightloss.
by mrspackrat (submitted 2 weeks ago)
Must Have Supplements for Weightloss
I found this list and it's a great list. Granted, you don't have to pop a supplement but rather eat foods rich in these. Supplementation to support fat loss is based on the desire to assist the body in the following physiological mechanisms: 1) Help the body use the fat stores you have for fuel 2) Increase insulin sensitivity and glucose health 3) Elevate protein synthesis 4) Support optimal hormone levels for fat loss Tip #1: Get Enough Omega-3 Fats Omega-3 fats are so important because all the cells in the body are made up of a double layer of fats, and the fat that makes up those layers dictates how well your metabolism will work. If the cell layers contain omega-3 fats, they will be more permeable and sensitive to insulin. This allows the cell receptors to bind more easily, which improves energy use and fat burning. If your cells are made up of unhealthy fat, they will not bind with insulin easily, which leads to fat gain and elevated cortisol—the stress hormone. Tip #2: Get Plenty of Probiotic Bacteria Probiotic bacteria aid digestion and support gastrointestinal health for better digestion. A healthy gut will help you lose fat, have more energy and feel better. Tip #3: Optimize Protein Intake A healthy protein intake is essential if you want to lose body fat because protein is satisfying, reducing hunger, and it is preferentially used by the body to build muscle and tissue instead of being stored as fat. High-quality protein is necessary because you get more bang for your calorie buck by eating this kind of protein since it contains more EAAs per gram of protein. Greater EAA and protein intake helps maximally stimulate protein synthesis, raise metabolic rate, and make the cells more sensitive to insulin. Tip #4 Get Enough of the Big Three: Zinc, Magnesium, Vitamin D Get enough zinc, magnesium, and vitamin D—these nutrients are extremely important for fat loss and metabolism. If you are low in any one of these three, your fat loss attempts may be blunted. Adequate vitamin D in the body will increase fat burning directly, but it also suppresses the production of enzymes that cause the body to store fat. There’s evidence that higher vitamin D suppresses hunger and increases insulin sensitivity, leading people to eat less. Magnesium also makes the cell receptors more sensitive to insulin, and this mineral has been shown to be inversely linked to body fat—higher magnesium means you’ll be leaner. But the real benefit of raising your magnesium levels is on physical performance, sleep, and cardiovascular health. Zinc also plays a primary role in insulin health by improving the production of enzymes that protect the cells, and it helps detoxify inflammatory biomarkers that get in the way of metabolic function. Low zinc can cause numerous other health problems including poor brain function, cancer, and heart disease. Tip #5: Support Detoxification with B Vitamins and Methylated Folate Support detoxification and fat burning by ensuring you have adequate B vitamins. Although there are a bunch of fat-burning nutrients that can be helpful—carnitine, taurine, alpha lipoic acid, green tea, coffee, fenugreek—none of those will be as beneficial if you don’t get enough B vitamins. B vitamins are necessary to help the body eliminate environmental toxins and excess hormones such as estrogen. People who eat a high protein-diet increase their demand for B vitamins, which takes away from the pool needed for elimination and may inhibit fat loss. Vitamin B6 is necessary for proper protein metabolism, the use of muscle glycogen for energy (critical for athletes), and the metabolism of hormones such as cortisol. Once you have the B vitamins covered, research shows that other nutrients such as green tea, magnesium, and alpha lipoic acid are that much more effective for fat loss because the building blocks for elimination are in place. Start with a B complex that includes a methylated B9 for best results. Full article: http://www.poliquingroup.com/A...
by mrspackrat (submitted 2 weeks ago)
cholesterol
Yeah, my mom's cardiologist told her to quit the breads, cereals, baked goods, etc. as that's more of a contributor to heart disease than eggs.
by mrspackrat (submitted 2 weeks ago)
cholesterol
My cholesterol dropped 40 points when I dropped processed carbs. I eat eggs everyday now (and because of that, I buy only quality eggs, not the cheapest I can find) and my cholesterol is great.
by mrspackrat (submitted 2 weeks ago)
5:2 diet for women over 50
If you check my food log, you can see the foods I eat (the under 500 calorie days). Protein is the key and lots of veggies (fruits spike insulin and gives me food cravings and they tend to be higher in calories). If you go to the offical 5:2 website, they give suggestions on daily meal plans. I just find a serving of protein and veggies for each meal go along way (hard boiled egg, tuna, scoop of protein powder). Drink lots of water too. Add tea and coffee too--something to sip on.
by mrspackrat (submitted 3 weeks ago)
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Weight loss jumpstart--intermittent fasting
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Member Tip

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by member LauriSinger
Stick with Atkins '72. Meat and eggs, a little cheese. Guaranteed to work!
27 Jan 15 for diet Atkins