A RCT over 12 months with some participants randomized to low fat, others randomized to low carb. Net result was about the same amount of weight loss, and improved labs for all participants.
https://examine.com/nutrition/low-fa...r-weight-loss/
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A RCT over 12 months with some participants randomized to low fat, others randomized to low carb. Net result was about the same amount of weight loss, and improved labs for all participants.
https://examine.com/nutrition/low-fa...r-weight-loss/
Thanks for posting that. That last take-away in the article is something many of us have touted here: "Most importantly, choose an eating style you can sustain."
We need a balanced diet . High carbs are bad because carbs are a sugar. High fat is high in calories yet the body needs fats. Cut the calories and weight will drop. Every obese person I have met all say the don't understand why they are so fat because they don't eat that much.
The older I get the more I try to stay away from processed sugar. That pretty much keeps me away from all the bad foods. The new WeightWatchers make vegetables ‘free’, along with chicken and fish- but hammers ‘sweets’. Though bears seem to do pretty well with fish and berries.... I eat (mostly) good food now, just need to dial back the portions.
I think there is a pretty good Hawthorne Effect to where just following some diet, with in reason, helps.
good read. I go with high fat, low carb, lots of veggies which seems to work
I got pretty fat after getting off active duty. Since December I've lost 45 pounds on the laziest keto diet you can imagine. I do more protein than fat though usually so you can't really say it's keto. Essentially just eating healthy and not eating for fun has been the key. "Diets" seem to normally be marketing for not eating a bag of chips in one sitting.
I posed intel on that not too long ago. End of the day, no matter how much MMM* people attempt, cals (energy) is what matters.Quote:
Originally Posted by chuckman
* = Magical Macro Manipulations
Thanks for sharing that link. It was a good read.
I have been running a carb restricted diet as well, for me this fits my lifestyle the best. So far the results have shown to be very promising.
I've tried just about everything and can't loose weight. Low fat, high fat, low carb, high carb, only veggies, only protien, mainly fish, Mediterranean, calorie restrictions, low portions but 6 times a day......etc...you mention it, I've probably tried it. Went to the gym then hired a personal trainer because I didn't feel that on my own I was focused enough. I gained muscle but never lost weight. In my 20s up to my early 30s I was 160lbs and 6ft tall. When I hit 34 back in 2014 I gained about 60lbs in one year with no change in diet. I even know the day it began. When i started with a personal trainer I was about 217 now around 225. This February when I had the flu I was in bed for a week. During the whole week I ate 2 eggs and was barely able to put that down. All I did was drink hot tea. When I felt better after a week I stepped on the scale and was 2lbs heavier than the week before. Have had blood work done and everything came back fine
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Fine is not a lab number. Did you get a copy of the labs? What did they test for?Quote:
Originally Posted by Arik
Don't know. I told the doctor essentially the same thing. I was given a paper with a whole bunch of stuff to test for. It's the paper you give the person drawing blood. Afterwards I came back to the doctor and was told theres nothing wrong.Quote:
Originally Posted by WillBrink
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Always request a copy of your blood work.Quote:
Originally Posted by Arik
Eat 2000 calories a day of lean meat and veggies for a monthQuote:
Originally Posted by WillBrink
Stop
Eat 2000 calories a day of donuts for a month
But Muh Magical Macro Manipulations
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May be isocaloric, but macros would be vastly different, hence not equivalent. To prove the point that cals are still the #1 driver of weight loss, a science teacher ate only McDonald's for 6 months and lose 56lbs:Quote:
Originally Posted by Mr. Goodtimes
https://www.businessinsider.com/how-...onalds-2015-10
Others followed and got the same result.
Macros matter, total cals matter more when it comes to weight loss. That's a different issue to issues such as preservation of FFM, health, etc. Weight loss is cal flux, macros, and exercise, in that order.
I always favor a higher % as P when fat loss is the goal, but it's not "magical" per se, and most effects from say keto diets (and example of classic MMM thinking) comes from the reduced cals and higher P intakes, vs "magical" impact in metabolism and such.
Would love to hear more about your diet if you are so inclined.Quote:
Originally Posted by Jaysop
Thanks.....P
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I've got multiple doctors telling me similar. And the takeaway is that it's virtually impossible to exercise your way to lower weight in your late 50s. So a dietary component has to be present and is probably the most critical part. (But exercise is important for other reasons)Quote:
Originally Posted by WillBrink
As long as you can eat in five minutes more calories than you have burned in 1-1.5 hours of Hard Exercise this will be true.
While managing diet is critical for weight loss, the other thing that people discount is how carbs impact blood sugar, and thus enable coronary artery disease.
High blood sugar has a trifecta of negative effects on your arteries. (Etching of and clinging to the artery walls, then the conversion to fats/triglycerides)
As my cardiologists explained, the triglycerides that cause artery issues for the most part were converted from blood sugar, and were not originally present as fat/triglycerides in the food when you ate it. So the whole low-fat heart healthy diet thing is inaccurate and unhealthy. And is 15 to 20 years behind the research and at least 10 years behind recognize practice by doctors who stay current.
I did the whole Keto thing while working out 5 days on 1 day off for 12 weeks. Went from 11 to 7% body fat according to an app and those stupid calipers. Not sure how accurate it was. Weight stayed the same more or less but I lost fat for sure. The only place it didn't seem to affect is around my belly button. I'm finding it hardest to loose fat there.
I will say the Keto deff worked for me but if everyone in your house isn't doing it with you, it must suck.
If all else fails, there Anavar (Oxandrolone) lol
I have been doing strict keto (75%fat, 20%protein, 5%carb) since mid June, and I am down 47 lbs. For whatever reason, this diet is very easy for me, and i don't feel like i am "on a diet". Beer and pb&j are the only things I miss.
That being said, I suspect that one of the reasons for my results, is that the large amounts of fat are keeping me full and I am in a caloric deficit without any effort. I feel like I pped the easy button. Taking in between 1700-1900 calories per day.
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If it's working for you and it's easy to follow to boot, drive on I say. Remember however, losing the weight is not the difficult part, keeping it off is the difficult part. I have met a few people in my decades of being in the biz who stayed on such a diet long term and functioned well on them, the other 99% usually stopped the keto/VLCD diet, went back to their "normal" way of eating, and gained the weight back, some times more then they began. Hence, my position is, any diet followed that forces one to go back to their "normal" way of eating, is a loser. One has to follow a way of eating they can follow essentially forever, it ends badly the vast majority of the time.Quote:
Originally Posted by Nocaster
I know that you are right from personal experience. About 18 years ago I lost about 90# in a year, just lifting weights and eating low carb. After 17 years of marriage, a kid, and just life [edit: poor decisions] , I have gained all of it back, plus another 40#. I plan to stay on keto for about another 6 months but still continue with intermittent fasting and pretty low carbs. It's pretty hard to lift heavy while on keto, and that's my favorite kind of exercise, and I would like to get back to lifting.
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Study Issues:
1) They didn't include screening for leptin resistance which would be directly responsible for the lack of any significant weight change at all. This is a highly likely cause especially by age 40 which is the mean of the study.
2) "No explicit instructions for energy (kilocalories) restriction were given." So they did not control the caloric intake at all! They did not standardize the calorie intake.
These to points void the study in my mind. Considering that there is overwhelming evidence that Sugar intake which causes Leptin Resistance and diabetes and the abnormally high caloric intakes of your average citizen are the direct cause of the obesity epidemic in America today.
Which is heavier...a pound of feathers, or a pound of lead?:)Quote:
Originally Posted by Mr. Goodtimes
There are hundreds of fad diets and I'm absolutely certain that everybody has a fad diet out there somewhere that is perfect for them. No one diet is better than any other.Quote:
Originally Posted by Nocaster
The problem with diets is sustainability. The reason that diets don't work is that eventually everybody goes off that diet and inexorably gravitate back to their old eating habits. A person's weight loss from any given diet is going to sustainable only as long as they can maintain that lifestyle change. Keto is the latest fad diet. If a person can eat that way for the rest of their life....bingo! Otherwise...don't throw those size 42 pants away just yet....
We can say that 'till we're blue in the face and almost dead from that of air, but that's the take home people will continue to ignore. I call it the "can I eat this way for the rest of my life?" diet. If the answer is no, pass, and that's minus the Q on long term health etc.Quote:
Originally Posted by Hmac
Hmac and Will, thank you both for your comments. I fully agree with what you are saying.
That being said, yes, I can totally eat this way for the rest of my life. And I can take myself out of ketosis occasionally to eat fruit. Which is the only thing I miss, like pears, apples, peaches, etc. I still eat low glycemic stuff like strawberries and blackberries.
There is a lot of science out there to support the many benefits of ketosis beyond weight loss, like lowered BP, cancer prevention, anti inflammation. And weight loss does not happen magically on ketosis, you still need a caloric deficit.
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Actually, there's pretty negligible science out there that supports those side benefits of the ketogenic diet. Not that those benefits don't exist...it's just that there is absolutely NO good data to prove it to any degree.Quote:
Originally Posted by Nocaster
I applaud your effort, and I'm rooting for you to be able to buck the common trend of keto, or any other fad diet, and sustain it for the rest of your life.
I did very low carb and dropped 5% body fat and gained 2.9# lean body mass in 6 weeks. I had a 4 hour re carb every 3 days. Thats what works for me.Quote:
Originally Posted by chuckman
Bumping this thread vs starting a new one:
LOW CARB DIET REVIEW
Including VLCD and Keto. The findings of this large review are as I have been saying over and over, there's no magic people. If such approaches work for you, carry on, but they're not inherently superior to other approaches:
Highlights
• Low- and very-low-carbohydrate diets are not superior to other weight loss diets.
* May have advantages on appetite and reduced triglyceride and diabetes medication.
•Mixed effects on low-density lipoprotein cholesterol levels.
• No clear evidence for advantages related to other cardiometabolic risk markers.
Abstract
Historically, low-carbohydrate (CHO) and very-low-CHO diets have been used for weight loss. Recently, these diets have been promoted for type II diabetes management. This scientific statement provides a comprehensive review of the current evidence base available from recent systematic reviews and meta-analyses on the effects of low-CHO and very-low-CHO diets on body weight, lipoprotein lipids, glycemic control, and other cardiometabolic risk factors. In addition, evidence on emerging risk factors and potential safety concerns of low-CHO and very-low-CHO diets, especially for high-risk individuals, such as those with genetic lipid disorders, was reviewed. Based on the evidence reviewed, low-CHO and very-low-CHO diets are not superior to other dietary approaches for weight loss. These diets may have advantages related to appetite control, triglyceride reduction, and reduction in the use of medication in type II diabetes management. The evidence reviewed showed mixed effects on low-density lipoprotein cholesterol levels with some studies showing an increase. There was no clear evidence for advantages regarding effects on other cardiometabolic risk markers. Minimal data are available regarding long-term (>2 years) efficacy and safety. Clinicians are encouraged to consider the evidence discussed in this scientific statement when counseling patients on the use of low-CHO and very-low-CHO diets.
https://www.sciencedirect.com/scienc...3287419302673?
I too have been doing WW. I eat a lot of fresh fruit, eggs, chicken, and vegetables. The diet basically teaches you to eat healthy. It’s not a low fat or low carb diet. It certainly steers you away from refined sugars and excessive amounts of fat.Quote:
Originally Posted by FromMyColdDeadHand
I am physically stronger now and it hasn’t been from exercising. I think it’s from taking in more nutrition. Anyway, here is a graph of my journey.
https://uploads.tapatalk-cdn.com/201...15bdddbefe.png
The only time I ever lost weight was on low carb. Trying again, but damn it’s hard.
Hence what say over and over and over, getting the weight off is not the hard part, keeping the weight off is the hard part. If it's not a way of eating you plan to maintain permanently, it's worthless.Quote:
Originally Posted by Bill2e
Out of the numerous fad diets out there, the only “best” one is the one that gives YOU the best chance of sustaining it for the rest of your life. If any given diet is hard for you, it will certainly fail and you will regain all of your lost weight.
Most of my younger years..up until about 28 I never ate breakfast and rarely ate anything after dinner. I was 6’ and 172 pounds. I had gained about 5 pounds since college and was concerned it was a trend. Then my fitness minded friends told me that I need to eat breakfast and break up my calories into small meals all day to keep my metabolism going. I needed up gaining about 10 pounds over a few years. Now I’m 185lbs 45 yrs old and traveling (eating out a lot) for work.
My wife tells me she is starting “intermittent fasting” and has lost 5lbs (a lot for her since she is very small, works out 5 days a week and not fat). Turns out I was “intermittent fasting” for most of my youth when I never gained wait regardless of activity level. :confused:
Double post
IF can be effective but it's simply another route of calorie reduction. See also:Quote:
Originally Posted by OldState
https://brinkzone.com/intermittent-fasting-study/
[QUOTE=WillBrink;2805531]IF can be effective but it's simply another route of calorie reduction.
Yes it kind of validates my adolescent hypothesis that if you eat more calories than you burn you get fat.....
What's wrong with not no fat high carb ?
VA, is my primary healthcare, 100% disabled, from being a retard in the mil. Anyway I to put on a ton of weight from 50 into my sixties. My Dr's, check my blood every other month. My pain dr, and my team Dr, discovered my testosterone level was 40 when it should have been 2400, on a specific chart.
Dr's have me doing inner muscles injections weekly of testosterone, weights falling off. Into this only six months. The down side is, I'll be doing " T" the rest of my life. I wobble between 150/200 injected, depending on blood work. Amazing transformation as mentioned, I'm back to walking at least an hour a day, often double that. my pain management will likely be another part of my life until I die. This craps bad news, without it, my back locks up, hardly move, unbearable pain, with it, I have my life back. Do what I want, within reason. My goal is 180 by my birthday in October. Think it's a reasonable goal. Was 170 in the navy. Unreasonable expectation. Mans gotta know his limits.
DW
I'm just surprised the VA actually tested your T levels and gave you TRT. Sounds like progress being made on that front. There's a lengthy thread on that topic if interested here:Quote:
Originally Posted by Dirk Williams
https://www.m4carbine.net/showthread...t-Testosterone