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Dieting + working out with no results, help
[quote=dayberndt]Try to almost completely eliminate fat from your diet for a week, then the next week any sugar/carbs (max of 20 netcarbs a day).quote] I don't even know if it's even possible to eliminate all fat from your diet but every cell in your body has a layer of fat and when that layer is made up of good fats it helps prevent insulin resistance (type 2 diabetes) and insulin sensitivity (most common reason for gaining fat). Fat also slows down digestion, assimulates those fat solubale vitamens, helps you lost fat, etc. So fat is not bad, too many calories is.
by mrspackrat (submitted 5 days ago)
Egg Whites
I agree with mummydee and eggs yolks are great for you (see article below). The yolk is also rich in B12 (not the white) which is key to a healthy metabolism. http://paleoleap.com/an-egg-yo... If you are going to forego fat skip the kind that comes in processed/packaged foods which are all packed with bad fats. But fat is so important to losing weight and people should educate themselves on why low fat diets won't help with your weightloss. And if they are worried about cholesterol, it's not eggs they should stay away from but the breads, baked goods, cereals and pastries.
by mrspackrat (submitted a week ago)
Dieting + working out with no results, help
I read this question recently--if you put 5 lbs of muscle on a scale and 5 lbs of fat, do they weigh the same? Ummm, yes :) I had people tell me for years I was gaining muscle in lieu of fat or I was on a plateau. The truth was, it was a combination of eating too much and eating the wrong foods so my body wouldn't let go of the extra weight. I was fat and fit. You need to truly log everything you eat (and maybe you do). If you are under your RDI, look to what you are eating. I posted this in another thread but feel it's worth repeating. Don't over eat, don't eat foods that spike insulin. Instead replace processed/carb-filled and/or sugary foods with low sugar/low glycemic options. It is impossible to have high levels of insulin in your system while burning fat at the same time. If you eat a meal that has too high of a glycemic index, your blood sugar will spike, causing a large release in insulin. During this period of time your body can't use fat for fuel (even if you are operating under a calorie deficit and even if you workout like crazy). You can get everything else right and not make good progress if you allow your insulin levels to get out of whack.
by mrspackrat (submitted a week ago)
Free Popular Workout Ebook (limited time only)
Posting this about 20 times is not a way to win people over.
by mrspackrat (submitted 2 weeks ago)
Food Intake vs Calorie Counting please help im stuck lol
I'll keep it more simple. Don't over eat, don't eat foods that spike insulin. Instead replace processed/carb-filled and/or sugary foods with low sugar/low glycemic options. It is impossible to have high levels of insulin in your system while burning fat at the same time. If you eat a meal that has too high of a glycemic index, your blood sugar will spike, causing a large release in insulin. During this period of time your body can't use fat for fuel (even if you are operating under a calorie deficit and even if you workout like crazy). You can get everything else right and not make good progress if you allow your insulin levels to get out of whack. Bottom line, take a good hard look at what you are eating and make some better choices. And don't go low fat, instead replace bad fats with omega 3 fats which help improve insulin sensitivity.
by mrspackrat (submitted 2 weeks ago)
not loosing weight
Toroda, you make some good points and really it all boils down to how sensitive your insulin is (everybody is different). Insulin is a hormone that regulates the absorption of sugar (glucose) by cells. When your cells are not sensitive, insulin levels go up. The people with good insulin sensitivity can eat foods that convert to glucose easily and the calories in/out approach works for them. But if your cells are not sensitive to insulin, what you eat can make a difference and make weightloss slow/harder than the person with good insulin sensitivity. Many of the diets supported here work because they are low glucose or improve insulin resistance. Low-carb is low glucose. Fasting or IF improves insulin sensitivity. Suggestions for people with insulin sensitivity are the obvious--don't overeat (raises insulin levels). To get what you need and not overeat, you have to select foods that are lower in calories (lean meats, veggies, high fiber foods, etc). But also you need to limit foods that spike insulin and that includes complex carbs (carbohydrate that is not a fiber it is going to be turned into a sugar). Eating good fats is recommened because if your cells are made up of unhealthy fat, they will not bind with insulin easily, which leads to fat gain and elevated cortisol. There are a number of vitamins and minerals your body needs to help maintain healthy insulin levels. For example, magnesium is necessary for the action of and manufacture of insulin. When you raise your insulin, you lose magnesium, and the cells become even more insulin resistant. I'm sure there's someone who can sum it up better but really, once you address insulin sensistivity, weightloss is the great side effect.
by mrspackrat (submitted 3 weeks ago)
Bloating
It's most likely something you are eating if you don't have other symptoms like cramping, pain or discomfort. Is your diet high in sodium? sugar? Could be even dairy, wheat, gluten, nuts. You would need to remove foods from your diet and see if it goes away or when reintroducing the food the symptoms come back you know.
by mrspackrat (submitted 3 weeks ago)
Just begining
Besides eating within your total recommended calories, chose foods that are low on the glycemic index (keeps insulin low which is great for burning fat), go lower carb for that reason plus carbs/sugars tend to drive hunger. Get a good amount of lean proteins and increase your omega 3 fats (don't go low fat and watch the bad fats). Just look at your plate and chose to replace some of the processed/sugar foods with better choices. That's how I started. Also, supplement, particularly your B's, D's and magnesium. Then walk a little each day. Keeping the body moving is good for you. You don't need to be a gym rat to do this! :)
by mrspackrat (submitted a month ago)
5:2 Doet
Protein and vegetables are my go to foods on a fast day. Protein curbs hunger, breads would drive hunger as do foods with sugars. But if you are doing the 5:2 or any IF, it really shouldn't matter what you eat as fasting itself keeps insulin low and low insulin allows your body to burn fat. I see so many people who claim to be on a plateau and then I look at their diet that is packed with carbs and sugars. Low insulin is so key to weightloss and should be factored in when making food choices.
by mrspackrat (submitted a month ago)
5:2 Doet
A lot of us do intermittent fasting. It's a great way to improve insulin sensitivity, drop weight. I use it occasionally as I maintain my weightloss.
by mrspackrat (submitted a month ago)
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 2 months 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 2 months 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 2 months 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 2 months 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 2 months 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 2 months 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 2 months 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 2 months 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 2 months 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 2 months ago)
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