ConnKib30 wrote: » Hi. Any advise would be greatly appreciated. I am a male 35 and I am looking to loose some weight 1 stone roughly if possible. and I have tried out different diets etc. I have access to gym and cardio equipment at home. And I will be following a programme of weights and cardio but my downfall is my diet. Recently I have tried intermitting fasting and I can do very well on it for a few days but come one evening I can just get this urge and eat loads and loads of junk food just to surpress the hunger. I have being loosing weight on it but when the binge comes then the weight just yo yos up and down and really back to square 1. but I am wondering would it be better if I was to try and stick to high protein diet where I wouldn't be missing any meals and I would be having my Breakfast Lunch Dinner etc. I have being consistant with my training but its my diet has being the let down. Again any advise would br great
Alf Veedersane wrote: » As with any 'diet', the key is calorie control. For some, intermittent fasting works, for some it doesn't. A high protein diet might work but it also might not work. 1g protein = 4 cals 1g carbs = 4 cals 1g fat = 9 cals It doesn't have to be a thing...an 'X diet'. It just needs to be sustainable for you. Where do you really struggle? Aside from the hunger? There was a reason you tried IF so where do you think you were going wrong before that?
ConnKib30 wrote: » i.e I had no breakfast then at 1pm I had a turkey sandwich. 3 litres of water through out the day and then at 5pm I had homemade chicken curry for dinner. And just had a cup of tea here now 8pm and that will be it until 12-1pm tomorrow..
OmegaGene wrote: » 3 meals with 2 snacks and you should never feel hungry, try and eat the last meal around 6 or 7 pm and get 8 hours or proper sleep
Blanchguy wrote: » What about the 5:2 instead of intermittent fasting - means you only need willpower two days a week.
ConnKib30 wrote: » skipping breakfast. like you I can easily miss breakfast but as the evening progresses I can get very hungry and just go to the press to eat something small and end up eating everything. I suppose when I do eat during the day I may not be eating enough either during the 8 hour period that I am allowed to eat on the intermittinting fasting diet window. like today for i.e I had no breakfast then at 1pm I had a turkey sandwich. 3 litres of water through out the day and then at 5pm I had homemade chicken curry for dinner. And just had a cup of tea here now 8pm and that will be it until 12-1pm tomorrow which I suppose when I look at it now myself that is not enough food intake for the day..
ILoveYourVibes wrote: » They are both fads.
Alf Veedersane wrote: » I'm not sure you think how they qualify as a fad.
ILoveYourVibes wrote: » It's quite simple. The fact that they are trending in the media is not based on endorsement from dieticians and the mainstream medical community or evidence based science that is peer reviewed. People follow them because they are trendy. They are popular. Sometimes celeb endorsed or media endorsed. The only reason people lose weight is because they end up being hypocaloric. And low carb diets often make the body eat it's own tissue inc muscle. The optimum diet is just a plain old boring healthy diet that your GP or any dietician would tell you to follow.
Alf Veedersane wrote: » IF doesnt defeat the purpose of having protein at all. No one is eating around the clock.
ILoveYourVibes wrote: » Bodybuilders are. People who want to gain muscle ..you better believe they are. There is ZERO reason buy into these diets. Everyone who follows them is back to square one in like 10 yrs.
ILoveYourVibes wrote: » It's quite simple. The fact that they are trending in the media is not based on endorsement from dieticians and the mainstream medical community or evidence based science that is peer reviewed. IF is nothing new and hardly treading, it is a very effective way to manage calories on a controlled diet People follow them because they are trendy. They are popular. Sometimes celeb endorsed or media endorsed. The only reason people lose weight is because they end up being hypocaloric. And low carb diets often make the body eat it's own tissue inc muscle. No it doesn't, any proof on this? The optimum diet is just a plain old boring healthy diet that your GP or any dietician would tell you to follow. A typical GP knows as much about a proper diet as you Your body can't store protein and it can't take up more than it needs at the exact moment so ideally little and often is best for protein. (based on grm per lb of body weight and your activity etc) Then long burn carbs partic early in the day...but no harm to have them in the evening partic if you plan to workout the next day on an empty stomach. Low carb diets make your body eat muscle. again no it doesn't. Body only breaks down muscle tissue once all energy stores are used which include - carbs AND fats, only then will it break down muscle Intermittent fasting defeats the purpose of having protein at all tbh ...as your body can't store it. Again no, correct the body doesn't store protein beyond what is needed at the time but it doesn't magically digest the minute yiu eat it, and your body doesn't go catabolic in mere hours The only reason people lose weight is because they are hypcaloric. But they are not sustainable. And then people gain it back.
Alf Veedersane wrote: » We're talking general population here. It's a bit like pointing to Michael Phelps diet to support that some people eat 120000 calories per day.
eoinob50 wrote: » but they still use these methods also,
ILoveYourVibes wrote: » Yes I know. The general population don't eat 120000 calories a day. Please stop selling snake oil to people.
ILoveYourVibes wrote: » These diets are not healthy. And they certainly don't teach people HOW to eat. People can't get all the macro and micro nutrients they need from them. They have adverse effects on hormones
ILoveYourVibes wrote: » Generally i would call ' a sensible diet' what the majority of dieticians recommend.
ILoveYourVibes wrote: » Not the ones i know. And they WIN. And she is a she...not jacked up to 300lbs of muscle.
Alf Veedersane wrote: » What about IF is not healthy?
Your liver produces an excess level of ketones. (ketosis) Excess levels of ketones have been shown to be dangerous for people suffering from pancreatitis. Its also been linked to compromised bone health and kidney stones. That is just the start.
Which is?
BloodBath wrote: » Your food cravings are most likely your body craving some nutrition that you aren't getting. This is often why people with weight problems feel hungry a lot despite eating a lot. These fad diets are not providing your body with what it needs. Fasting and high protein are not the answer. A good balanced diet providing as much vitamins and minerals as possible along with a boost from supplements is the way to go.
ILoveYourVibes wrote: » I don't know what this means.
ILoveYourVibes wrote: » Well interesting since you mentioned the general population before. If i were training someone as part of the PARQ form i would ask them about their daily habits their health issues. Family history etc. From their bmi and activity level I would be able to find out what calorie balance they need. I would be able to make recommendations of macros.
ILoveYourVibes wrote: » For example you would never recommend a low carb diet to someone with low blood pressure. If on a parq form they answer YES to that question I would know.
Alf Veedersane wrote: » Again, we're talking about general population without underlying health conditions. Obviously those would have an impact on diet in particular circumstances.
Doesn't really answer the question but that doesn't matter
It means what about IF (Intermittent Fasting) is not healthy?
ILoveYourVibes wrote: » Ask yourself this question. What age do most people start gaining weight? I have seen this mistake a lot. Fitness people assume everyone is in their 20s. Nope ..most people who come to PTs do so when these health issues have already arisen. Same with most people who start diets. People start these diets because they have these health issues. And how do you know who is the general population? These diets are not healthy for the general population anyway. Ok 2000 cals for women 2500 for men ...30 % fat 10% protein ...60% carbs. Honestly though you have to know the persons age bmi activity level ...ask them general health questions and family history. Imagine suggesting keto to someone overweight at 45 with a family history of myocardial infraction? You don't know who is general population. This is most people over 40 today. oh thank god ..i thought i had lost the ability to speak english for a moment! Intermittent fasting increases cortisol levels. If people are having their scheduled food in the evening and are overweight this negatively affects triglycerides. It can cause imbalances in potassium or sodium. Intermittent Fasting also damages the immune system. Yes in otherwise healthy people. Getting a variety of macro and micro nutrients is harder in a smaller space of time. And harder still in an unbalanced diet.
Alf Veedersane wrote: » Take the wheels off the goalposts. Now you're changing who the general population is? I.F. doesn't mean people are necessarily eating in the evening. It doesn't mean they don't have a balanced healthy diet. It doesn't mean they can't get enough nutrients. In many instances it probably just means someone doesn't have breakfast. That doesn't mean that between midday and 8pm, for example, they can't have a plain old boring healthy diet.
And 10% protein is ~ 60g ? For someone whereby 2500 is for maintenance or even deficit ?
ILoveYourVibes wrote: » Are you qualified to talk about this stuff? Yes ..general diet advice is not really adequate ..you need to talk to the individual.
Alf Veedersane wrote: » Am I qualified to say that you can get a balanced healthy diet in an 8 hour window and that 10% protein would be too low for a lot of average people? Do you need a qualification for that? And a PT qualification isnt a qualification in nutrition.
