1 meal a day | only lost 3 lbs in the 2 weeks | Help

[Kouki]

So a lot of you are saying eat very low-carb and then also get on sportcoach for mentioning peanut butter. So, no fat either? Peanut butter without added sugar and hydrogenated oil is fine to eat.

Nobody said to eat no fat (I hope)

And you don't need to avoid peanut butter either. It's just not a great choice if you are dieting. If you weigh out all your servings, fine. There's also a lot of people who associate it with health and make a bowl of oatmeal with four tablespoons of peanut butter because "protein" and wonder why they aren't losing weight.

And I don't know who made sugared peanut butter out to be the boogeyman but it has an absolutely trivial amount of sugar. I try to avoid most added sugars too but you are talking 2 grams of sugar in PB. Fruit is worse.

 

[Kouki]

On that same note, someone mentioned this earlier but I didn't call it out. No, just because a foot is reduced fat or fat free doesn't mean it has added sugars. Actually I can't think of a single fat free food that has extra added sugar.

 

[KI4MVP]

On that same note, someone mentioned this earlier but I didn't call it out. No, just because a foot is reduced fat or fat free doesn't mean it has added sugars. Actually I can't think of a single fat free food that has extra added sugar.

It was me and my experience is the opposite. Pretty much anything that isn't just a single ingredient thing like milk, or something where they added that label to something that naturally is fat free.

First example I looked for writing this. Same salad dressing, same brand, same product name except one says "fat free", same serving size. 11 grams of fat, 2 grams of carbs became 11 grams of carbs. I see this often when two foods are side by side. If I'm at a restaurant, I never get the salad dressing that says "fat free".

We've been taught the wrong things about nutrition, and the food industry keeps reinforcing the wrong things. Biggest food related use issue we have in this country is metabolic syndrome (causes high blood pressure, high triglycerides, and other issues), which is caused by consuming too many processed carbs. Replacing fat with processed carbs and labeling it as healthy only contributes to the problem.

And as I mentioned before, sometimes adding fat can help mitigate the issue. There is a massive difference in how my blood sugar responds if I eat chips and salsa at a Mexican restaurant vs eating the same chips with guac. If they dont' have good guac I order sliced avocado and pico and make my own guac. I've done that test and others while wearing a continuous glucose monitor.

I also had a horrendous response the time I had a side salad at a restaurant and ordered the raspberry vinaigrette fat free dressing.

Of course you can also go the other direction and have issues. Eating a container of nuts because they are low carb isn't the best idea because they are calorie dense. Eating a few nuts to add some fat to a meal is perfectly fine.

 

[sportscoach]

It's really about getting the right mix of nutrients for your body and everyone is different. I have no issues with milk since I digest lactose with no qualms and I stick with whole milk since in all honesty, I feel more full from it that way. When I do protein shakes, I actually go for the vegan ones mostly because I am not a super big fan of veggies so it's adding in the elements I am missing. If you don't eat processed foods and get the right mix for your body while exercising your weight will set itself to where it needs to be. I'm 5'11 but in optimal weight by BMI, I was just skin and bones and I felt so much better when I had a bit more weight on me. Shoot I remember when I was doing Insanity and mixing in water exercises with swimming, I literally could straight up and touch rim and I was over 180lbs... You have to find what your body likes and dislikes (I have weird food allergies aka coffee beans) and find a right mix from there.

I mean heck, you can have your days of eating hot dogs/hamburgers at a cook out and cake at a birthday party as long as you plan accordingly. Variety is the best thing for you mentally and physically...

 

[Kouki]

It was me and my experience is the opposite. Pretty much anything that isn't just a single ingredient thing like milk, or something where they added that label to something that naturally is fat free.

First example I looked for writing this. Same salad dressing, same brand, same product name except one says "fat free", same serving size. 11 grams of fat, 2 grams of carbs became 11 grams of carbs. I see this often when two foods are side by side. If I'm at a restaurant, I never get the salad dressing that says "fat free".

We've been taught the wrong things about nutrition, and the food industry keeps reinforcing the wrong things. Biggest food related use issue we have in this country is metabolic syndrome (causes high blood pressure, high triglycerides, and other issues), which is caused by consuming too many processed carbs. Replacing fat with processed carbs and labeling it as healthy only contributes to the problem.

And as I mentioned before, sometimes adding fat can help mitigate the issue. There is a massive difference in how my blood sugar responds if I eat chips and salsa at a Mexican restaurant vs eating the same chips with guac. If they dont' have good guac I order sliced avocado and pico and make my own guac. I've done that test and others while wearing a continuous glucose monitor.

I also had a horrendous response the time I had a side salad at a restaurant and ordered the raspberry vinaigrette fat free dressing.

Of course you can also go the other direction and have issues. Eating a container of nuts because they are low carb isn't the best idea because they are calorie dense. Eating a few nuts to add some fat to a meal is perfectly fine.

That is fair, a lot of fat free foods use additives to replace the texture of fats, but I was referring specifically to sugar.

And I'm not saying to avoid fats and ofc I recommend a well-balanced diet low in processed food, I just kind of assume that is the baseline expectation when talking about healthy eating. Fat free foods are just a great way to reduce caloric intake which should be the primary goal of weightloss for someone who is obese. Yes you can still eat a low amount of calories and eat an unhealthy diet, that is not what I am advocating. I think the problem is self correcting because if you try to eat junk food while eating low calories you will be miserable with constant hunger pangs and feeling anemic. Healthy diet high in fiber and vegetables, with low total calories, go hand in hand for weight loss.

The healthiest thing an obese person can do is lose weight, if that means eating low fat dressing instead of full fat, even though it has 10g of carbs instead of 10g of fat, then that is what they should do. Because the health effects of being obese are going to outweigh whatever negative effects there are of the food additives. And yes I will say it again, you absolutely need fat as part of your diet, I am not implying anything else. I have to remind myself to eat fat sometimes because a lot of the meals I make when I am trying to lose weight are fat free, so I add fat back in. But I have more control. I eat like 10 eggs worth of egg whites for breakfast, if I ate 10 eggs for breakfast, that would be 700 calories, instead I eat egg whites and add one whole egg and some olive oil to get healthy fats back in, and I save ~400 calories.

If you don't eat processed foods and get the right mix for your body while exercising your weight will set itself to where it needs to be.

I mean that's just not true at all

 

[sportscoach]

That is fair, a lot of fat free foods use additives to replace the texture of fats, but I was referring specifically to sugar.

And I'm not saying to avoid fats and ofc I recommend a well-balanced diet low in processed food, I just kind of assume that is the baseline expectation when talking about healthy eating. Fat free foods are just a great way to reduce caloric intake which should be the primary goal of weightloss for someone who is obese. Yes you can still eat a low amount of calories and eat an unhealthy diet, that is not what I am advocating. I think the problem is self correcting because if you try to eat junk food while eating low calories you will be miserable with constant hunger pangs and feeling anemic. Healthy diet high in fiber and vegetables, with low total calories, go hand in hand for weight loss.

The healthiest thing an obese person can do is lose weight, if that means eating low fat dressing instead of full fat, even though it has 10g of carbs instead of 10g of fat, then that is what they should do. Because the health effects of being obese are going to outweigh whatever negative effects there are of the food additives. And yes I will say it again, you absolutely need fat as part of your diet, I am not implying anything else. I have to remind myself to eat fat sometimes because a lot of the meals I make when I am trying to lose weight are fat free, so I add fat back in. But I have more control. I eat like 10 eggs worth of egg whites for breakfast, if I ate 10 eggs for breakfast, that would be 700 calories, instead I eat egg whites and add one whole egg and some olive oil to get healthy fats back in, and I save ~400 calories.



I mean that's just not true at all

Your body is much better than many believe about finding the weight it needs to be. We weren't meant for food to be so readily available is part of the issue. It's so easy to just overeat especially with sugar being extremely addictive to the body plus the mentality the US has about foods... If you eat and exercise the way you know you are supposed to, then everything will be fine.

 

[KI4MVP]

That is fair, a lot of fat free foods use additives to replace the texture of fats, but I was referring specifically to sugar.

And I'm not saying to avoid fats and ofc I recommend a well-balanced diet low in processed food, I just kind of assume that is the baseline expectation when talking about healthy eating. Fat free foods are just a great way to reduce caloric intake which should be the primary goal of weightloss for someone who is obese. Yes you can still eat a low amount of calories and eat an unhealthy diet, that is not what I am advocating. I think the problem is self correcting because if you try to eat junk food while eating low calories you will be miserable with constant hunger pangs and feeling anemic. Healthy diet high in fiber and vegetables, with low total calories, go hand in hand for weight loss.

The healthiest thing an obese person can do is lose weight, if that means eating low fat dressing instead of full fat, even though it has 10g of carbs instead of 10g of fat, then that is what they should do. Because the health effects of being obese are going to outweigh whatever negative effects there are of the food additives. And yes I will say it again, you absolutely need fat as part of your diet, I am not implying anything else. I have to remind myself to eat fat sometimes because a lot of the meals I make when I am trying to lose weight are fat free, so I add fat back in. But I have more control. I eat like 10 eggs worth of egg whites for breakfast, if I ate 10 eggs for breakfast, that would be 700 calories, instead I eat egg whites and add one whole egg and some olive oil to get healthy fats back in, and I save ~400 calories.



I mean that's just not true at all

I have to disagree. Metabolic syndrome is worse than obesity. You can be obese without metabolic syndrome and you can have metabolic syndrome without being obese. Having both is clearly bad, and metabolic syndrome can lead to obesity. I'd absolutely prioritize fixing metabolic syndrome first.

And going low fat while replacing fat with carbs is only going to make metabolic syndrome worse, even if you lose weight doing it.

 

[Kouki]

Your body is much better than many believe about finding the weight it needs to be. We weren't meant for food to be so readily available is part of the issue. It's so easy to just overeat especially with sugar being extremely addictive to the body plus the mentality the US has about foods... If you eat and exercise the way you know you are supposed to, then everything will be fine.

Is it generally easier to naturally maintain a healthy weight if you eat healthy, yes. But you can absolutely eat healthy on your way to becoming obese. Conversely you can eat like shit and lose weight.

I have to disagree. Metabolic syndrome is worse than obesity. You can be obese without metabolic syndrome and you can have metabolic syndrome without being obese. Having both is clearly bad, and metabolic syndrome can lead to obesity. I'd absolutely prioritize fixing metabolic syndrome first.

And going low fat while replacing fat with carbs is only going to make metabolic syndrome worse, even if you lose weight doing it.

I said being obese is worse for your health than eating a few grams of carbs in fat-free foods in the pursuit of weight loss. I am absolutely an advocate of of eating healthy and exercising as a baseline. I am not saying "eat fewer calories by any means possible and your health will be fine no matter what". If you want to lose weight and be healthy, then eat good, exercise, sleep well, and eat less calories than your body needs to maintain weight. If you want to maintain weight and be healthy, then eat good, exercise, sleep well, and eat enough calories to maintain weight. If you want to gain weight and be healthy, then eat good, sleep well, and eat more calories than your body needs.

 

[Kouki]

Also I know it is well intentioned but things like "If you eat and exercise the way you know you are supposed to, then everything will be fine" are part of the problem with the weight loss industry.

"Eat and exercise the way you are supposed to" means different things to different people. You can very easily eat an excessive amount of "healthy" foods like nuts and olive oil and do some yoga and gain weight.

To lose weight you need to eat fewer calories than you consume. Any "diet" that works for weight loss is just a means to the same end, with exceptions like keto where you will lose a lot of water weight (not actual fat) right off the get-go which tricks people into thinking it's revolutionary, when in reality if you go back to eating carbs you are just going to re-fill your glycogen stores aaaand be back where you started.

 

[KI4MVP]

Is it generally easier to naturally maintain a healthy weight if you eat healthy, yes. But you can absolutely eat healthy on your way to becoming obese. Conversely you can eat like shit and lose weight.



I said being obese is worse for your health than eating a few grams of carbs in fat-free foods in the pursuit of weight loss. I am absolutely an advocate of of eating healthy and exercising as a baseline. I am not saying "eat fewer calories by any means possible and your health will be fine no matter what". If you want to lose weight and be healthy, then eat good, exercise, sleep well, and eat less calories than your body needs to maintain weight. If you want to maintain weight and be healthy, then eat good, exercise, sleep well, and eat enough calories to maintain weight. If you want to gain weight and be healthy, then eat good, sleep well, and eat more calories than your body needs.

Yes, but people think about obesity, they generally don't think about metabolic syndrome, which is the root cause for so many of the health issues in our country.

 

[DeeThree]

w00t made it to the gym for the 15 min cardio session and had a healthy dinner. thinking of going back at night for another 15 min.

 

[DeeThree]

1 hour on the elliptical - done.

Burned 700 calories.

 

[David.]

Had a couple of days around maintenance and killed it yesterday at like -1500.

I'm sure it's not all real weight but I'm down like 3.5 lbs in a week

Fridge is full of all the cut foods, I downplay cravings and eat right basically every meal every day of the week

We're doing this together fucker

 

[DeeThree]

Had a couple of days around maintenance and killed it yesterday at like -1500.

I'm sure it's not all real weight but I'm down like 3.5 lbs in a week

Fridge is full of all the cut foods, I downplay cravings and eat right basically every meal every day of the week

We're doing this together fucker

Nice dude. So according to some popular YT video my maintance calories are 3,600 LMAO no way thats true. I'm eating like 1500-1800 a day and now will do 1 hr of cardio which burns 700.

All healthy food of course.

I'm gonna have to do two a days to get a lifting session in too.

 

[David.]

Nice dude. So according to some popular YT video my maintance calories are 3,600 LMAO no way thats true. I'm eating like 1500-1800 a day and now will do 1 hr of cardio which burns 700.

All healthy food of course.

I'm gonna have to do two a days to get a lifting session in too.

If youre at 260lbs that sounds about right ,but you have to consider your activity level in that equation

What you're doing is more than necessary, just watch the burnout from it. Should be losing a LOT of weight fast with all of that