Seeking Community Support for My Personal Weight-Loss Goals

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  • Thu, Oct 10, 2013 - 04:41am

    #41

    Arthur Robey

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    Magic Mushrooms.

We might not know how to handle the sugars, but our little friends the Mycelia do.

Ferment all the sugars in your vegies and what-not. The fungi are only interested in the sugars and all the (More accurate: Most other) micronutrients are still in the food.

OK, so sauerkraut is one fermented foodstuff that never experiences any heat at all. but there are a host of fun things that can be made with fermentation. (Apple cider?)

Sawyer beans are indigestible, fungi turn it into miso.  I am sure you could liberate the indigestible complex carbohydrates of sorghum too. 

The world of fermentation awaits your discovery. 

 

  • Thu, Oct 10, 2013 - 02:09pm

    #42
    westcoastjan

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    Good morning Adam…

Have you eaten your breakfast today? Just checking to make sure cheeky

Jan

  • Thu, Oct 10, 2013 - 04:38pm

    #43

    Adam Taggart

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    Exactly the support I need, Jan

Thanks to your helpful nudge, Jan, I'm eating it right now (2 hard-boiled eggs and a few turkey slices).

This is exactly the type of considerate check-in that I think makes community support so effective in diet success. Thank you for it!

For me at least, the knowledge that others are invested in my success makes me more mindful in staying disciplined. There's the carrot of wanting to come through for the team because it feels "we're all in this together", and the stick of not wanting to let folks down. I'm not certain this works well for every personality type, but it sure seems to for mine.

Yesterday (Day 2) went well:

  • exercise: morning core routine
  • breakfast: fail (didn't eat until lunch)
  • lunch: raw fruit smoothie, 1/2 tuna sandwich on gluten-free bread (which falls apart faster than you can eat the sandwich!)
  • snack: raw nut/raisin/date mix
  • dinner: homemade tomato soup (picked the tomatoes from our garden about an hour beforehand)
  • Thu, Oct 10, 2013 - 05:02pm

    #44

    jtwalsh

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    Everyone is Different

Watching the proponents of various weight loss/healthier living plans present and defend their ideas has brought to mind a thought I want to share. I particularly want to encourage people who are for the first time seriously attempting to lose weight and/or to improve their health through better eating. There are as many body types and mental states as there are plans and theories about how all this works.  The goal is to find something that works for you physically and mentally and then pursue it.

As an example: both my wife and I were overweight going into our fifties.  I wanted to shed pounds from a more or less vanity position (I looked like Santa Claus in family pictures).  My wife became pre-diabetic.  This is a disease that has ravaged her family and the test results immediately got her attention.   Our internist advised her to lower her weight.  She continues to eat as she always had but in deliberately smaller portions.  Over a period of several months she lost nearly thirty pounds and has kept them off for over two years now.

I have never been able to make a dent in my weight by attempting to eat smaller portions.  I went on a low carb diet, where the amount you eat is less important than what you eat.  I not only began to lose weight but after a week I noticed that swelling in my hands, feet and ankles went away and my arthritis pain lessened markedly.  Seven or eight months into this program we went on a vacation where I totally went off the diet for fourteen days. However, I lost weight as we were in a city where we walked everywhere.  As a result I added a walking component to my life and lost weight even faster than just with the diet.  I eventually lost almost seventy pounds and maintained that loss for over seven years.  Mentally it was much easier for me to stay away from certain foods and to exercise than it was to constantly watch portions.

We are friends with a couple who participate together in Weight Watchers as they approach their fifties.  They have maintained healthy weights for six or seven years by staying with that program.

The point:  There are many different body types, metabolisms and mental states.  These three things combine in each of us in an almost unique way for every individual.  Find what works for you and don’t be discouraged if you have to try several different regimes to find the one that works.  Don’t get discouraged by the competing ideas and theories.

To Adam:  I am forty-eight hours with only two ounces of carbs (Rice in a sushi role). Two nights with no double bourbon night cap. To Jan:  I did skip breakfast today.  I promise to try again tomorrow. Thanks for being there.

  • Thu, Oct 10, 2013 - 05:41pm

    #45

    Amanda Witman

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    Nice to see the check-ins, Adam/jt/Jan!

I haven't checked in because I've had little to report…I've been quite sick these past few days and not able to eat or exercise regularly.  But instead of fretting about it (and coming down hard on myself, as I once would have), I'm reminding myself that I can be confident that I'll get back on track as soon as I am able.  Being a bit flexible when needed has been really important (historically) in my sticking with any plan for lifestyle changes.

That said, I'm planning to do a little stretching and try a walk around the block just as soon as I get some more work done. 

  • Thu, Oct 10, 2013 - 06:20pm

    #46
    tictac1

    tictac1

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    wow

Adam, you got bombed with a lot of advice, most of it good.  Major kudos on taking the bull by the horns on your fitness, BTW.

I noticed there's a bit of advice in this thread that is simply not backed by good science, i.e. not eating breakfast and "Paleo" dieting.  I'm not saying that the Paleo diet isn't effective (it is), but the foundational arguments are unsound.

Without trying to step on anyone's toes, whenever you read material in books or in articles you may find on the net, be sure to check references.  If there are none, or they are limited, it's actually quite easy to research what is out there academically on the subject.  Simply go to google, enter your search phrase followed by "ncbi".  This will take you to the vast library of the National Center for Biotechnology Information.  Here you will be able to read the abstracts of studies done around the world on virtually every subject you can think of related to biotech.  I have found it incredibly useful for my research into exercise, nutrition and farming.

After spending some time on NCBI and PubMed, I've found that many articles on nutrition and exercise that appear on the net are seriously flawed; sometimes they are dead wrong, sometimes they simply do not reflect the fact that there is no concensus on the issue they are writing about, and leave out data that does not support their conclusions.

Unless you are used to reading highly technical papers, you may find some of the language a bit daunting at first.  I certainly did!  But I quickly expanded my vocabulary to accommodate.

If I can throw my own personal advice in here, it would be find what works for YOU, both in the diet and exercise arena, and then make it habit.  Especially where exercise is concerned, there is a wide variation in response from individual to individual, and humans are highly adaptable where diet is concerned.  Even the best programs fail when the participant no longer complies.

Looking forward to seeing your progress!

  • Thu, Oct 10, 2013 - 08:22pm

    #47
    dryam2000

    dryam2000

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    Agreed on lack of evidence on Paleo

Tictac1,

I completely agree with you regarding the lack of large controlled studies in regards to Paleo in a general sense.  I'm a hospitalist and pretty much everything I do in medicine is highly evidence-based.  Unfortunately, studying Paleo is very  difficult because it needs to be over a long period of time, with a lot of participants, and it's a very difficult study to control for as it's a difficult diet for many people stick to (not inherently, but difficult to stick to because of all the advertising & marketing in the food industry).  I doubt there will be any good studies on Paleo for at least another 15-20 years.  This is why I prefaced my comments about Paleo as summing it up as a balanced non-processed food diet consisting of fruits, vegetables, healthy meats, and nuts.  It's hard to argue against such a diet/lifestyle.  I simply recommend people give it try for 2-3 weeks and see how it works and see how it makes them FEEL.  I also recommend turning off the TV set to avoid the massive advertising by the food & restaurant industry.

  • Thu, Oct 10, 2013 - 08:48pm

    #48
    tictac1

    tictac1

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    Agreed

I actually eat a diet very similar to paleo, though I do consume Einkorn and barley products.  I actually like the diet in general, though I think they should rename it, and drop the reasoning behind it.  Paleolithic peoples ate what was in season and available, not what was optimum.  The diets they consumed were as varied as the cultures they maintained and environments they lived in  However, paleo eating obviously works for people seeking to drop excess fat.

I have a couple concerns, maybe others have similar ones- is the higher protein load a concern for kidney function over the long-run?  It seems like longevity studies usually seem to favor a lower meat consumption.  Also, we placed my son on a diet that was grain-free (he is gluten sensitive), and he lost a lot of weight.  This was not so good for a kid that is very active, and still growing.  He got rail-thin, and we ended up reintroducing some grains, which he was able to tolerate and reversed the weight loss.  I suppose that's an endorsement for gainers.

For me, the no-grain, low starch thing didn't pan out.  I have a high metabolism, and I went catabolic pretty quickly on that diet.  Much of what I do involves maintaining a decent strength output, so I started consuming more "filler", i.e. pasta and potatoes.  I feel better with a moderate intake of these items.

I think the only possible argument to be made against an unprocessed, balanced diet is "I've been eating junk for years, and I'm fine."  That of course would be anecdotal, and not scientifically relevant…:)

For anyone looking at cutting grains, you should know that wheat has changed dramatically, especially in the last 100 years.  Modern varieties are bred for higher yield, shorter stalks, less lodging (falling over).  These are all good things for the farmer, but these grains have much higher gluten content, and the glutens they contain are more inflammatory than the glutens present in older varieties (like Einkorn).

  • Thu, Oct 10, 2013 - 09:07pm

    #49

    kevinoman0221

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    breakfast, paleo, sources

Just quickly wanted to point out the article I posted about skipping breakfast cites over 80 sources.

Some background on the author: He was a physicist who noticed basically what Tictac says, that a lot of the claims in the diet and exercise marketing are BS, and that often the ones that cite any sources at all are doing so incorrectly (the info in the studies not supporting the claims made by the marketing that is citing them).

That's why he spent years going over the studies himself to sort out what was BS or not, and he makes it a point to cite the proper research in his own writings. That's a core point of his article about breakfast – that all the common wisdom and parroted marketing about breakfast being the most important meal and boosting your metabolism is based on BS studies that don't even support those conclusions.

Re: Paleo – There are a lot of misconceptions about what Paleo is. 

People see videos of guys eating raw meat or hear that Paleo is "living like cavemen" and dismiss it on those grounds, but those things really have virtually nothing to do with it. That's like dismissing resiliency because the TV airs clips about extreme survivalists living in remote bunkers waiting for a zombie apocalypse. Sadly, it taints the whole prepping concept for people who have never been given any other exposure to it. To dismiss Paleo in a similar way is not being fair. 

The fundamental concept of Paleo is using an evolutionary biology approach to exploring the question of how best to eat, sleep, exercise, play, and generally live, using modern knowledge about nutrition and human physiology, along with the investigative tools of modern science to test hypothesis.

I'd suggest Robb Wolf and Mark Sisson as being the most definitive sources of what mainstream Paleo really is. And in Robb's case, I recommend the podcast, not the book. I know a lot of people who have had tremendous success doing Paleo, myself included.

Adam: If there's one useful nugget in my post, it is "N=1". This is shorthand for "your own experience is what matters, don't let the conflicting dietary advice paralyze you". Robb Wolf has said multiple times that he would love it if people experimented with different diets for 6 weeks each – have them try veganism, low fat, low carb, Paleo, etc etc, take thorough notes on how you look, feel and perform, get blood work all along the way, treat yourself like a science experiment and determine what really works best for you – wear each diet like a sweater in your wardrobe and decide which one fits. He says this because he's confident Paleo will win out, as it has countless times for people who've given it a shot, but you don't have to approach it that way. Go in with an open mind. Maybe you will be different. N=1.

  • Thu, Oct 10, 2013 - 09:30pm

    #50

    kevinoman0221

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    I have a couple concerns,

I have a couple concerns, maybe others have similar ones- is the higher protein load a concern for kidney function over the long-run?

Also, we placed my son on a diet that was grain-free (he is gluten sensitive), and he lost a lot of weight. This was not so good for a kid that is very active, and still growing. He got rail-thin, and we ended up reintroducing some grains. . .the no-grain, low starch thing didn't pan out.

A couple notes here. These statements, I think, would not have been issues for you if you were following a Robb Wolf or Mark Sisson style Paleo. In my mind, it is a misconception that you don't eat starch on Paleo. Robb and Mark both stress the importance of more carbs for people like athletes, the highly active, and growing children. While they would not advocate feeding grains, I'm sure you could have put plenty of weight on your son and fueled your activity using sweet potatoes, or even white potatoes or white rice (yes, some other versions of Paleo avoid white potatoes and white rice, but I think there is now a "paleo consensus" that these things are OK). What kid could turn down a plate of sweet potatoes fried in butter and drizzled with maple syrup? 

Another extremely common misconception is that Paleo has to be high in meat and/or protein. As Robb Wolf often says, Paleo is macronutrient-agnostic. If you are worried about protein, eat less of it and fill in the rest with healthy fat and/or carbs. If you are worried about fat, vice versa. 

That said, the protein and kidneys thing has been recirculating since the early days of Atkins, and has been debunked again and again and again. 

Viewing 10 posts - 41 through 50 (of 79 total)

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