Weight loss meals

[*zap*]

There is lots of research that shows intermittent fasting is very good for people..

 

[2-Stix]

Portion control, drink half your body weight in oz of water, proteins, stay away from the 3 white devils...flower, sugar, dairy...exercise 40 mins at target heart rate 3 times a week, eat only in a 12 hour window and intermittent fasting is great...skip breakfast, dont eat 5 hours before bed...get your body into ketosis. This is just a very basic set of rules...which I am terrible at following. Ha.

 

[doc holiday13]

Drink black coffee or coffee with a touch of cream for breakfast and don't eat till lunch time. At lunch drink 1 qt of bone broth(add salt and hot sauce to add flavor). For dinner have a single serving of a meat protein and as much vegetables as your heart desires. No chips, chocolate or processed sugars. Drink plenty of water

 

[Sapcut]

Very simple and not more complicated than this.....

First of all you are in damage control mode trying to get back to 0, optimal health. Make your two meals per day within a 6 hour window. Make it consist of nothing but quality animal products like meat, eggs, sardines, butter, etc. Concentrating on excellent essential amino acids (protein). At each meal eat until you have no desire to eat, which will not be too much. The result will be very low carb, very low insulin (insulation hormone), low calorie, no fiber, no gas, no blotting, great digestion and high perfect nutrition.

Getting back to Zero, losing excess body fat is just one of the benefits. Giving your body perfect nutrition at the exact same time is what you can't do any other way.

 

[*zap*]

 

[Sapcut]

^^^^ Zackly

 

[Overdrive]

I rely on the actual studies instead of articles. Weight loss alone is not the reason I fast. It's got tremendous health benefits.

NIH.gov is a great source for the actual studies done in this area.

Intermittent Fasting and Metabolic Health

Given the ongoing strain that the obesity epidemic has placed on public health outcomes, new and effective approaches to weight control are needed. One approach to improving weight and metabolic outcomes is intermittent fasting, which consists of multiple ...

www.ncbi.nlm.nih.gov

Appreciate the article now for my opinion, I know it's the internet can't have one of those.

This whole intermittent fasting thing is a fad. We have all been intermittently fasting our entire lives. The last meal of the night until our first meal the next day is fasting. For some it's longer others it shorter. By extending that period I call it starving yourself. Our bodies need fuels to function, you have just as good a chance of burning lean muscle as you do fat without giving your body fuel over longer periods of fasting.

We'll see if the pros outweigh the cons with time, there are studies starting to happen that will show if Intermittent fasting leads to long term health problems and eating disorders. One small study from Texas A&M has shown some increased binge eating after fasting, still working on a bigger sample of people for conclusive results.

I don't think you can beat the old tried and true three square meals, exercise and rest.

 

[2-Stix]

Appreciate the article now for my opinion, I know it's the internet can't have one of those.

This whole intermittent fasting thing is a fad. We have all been intermittently fasting our entire lives. The last meal of the night until our first meal the next day is fasting. For some it's longer others it shorter. By extending that period I call it starving yourself. Our bodies need fuels to function, you have just as good a chance of burning lean muscle as you do fat without giving your body fuel over longer periods of fasting.

We'll see if the pros outweigh the cons with time, there are studies starting to happen that will show if Intermittent fasting leads to long term health problems and eating disorders. One small study from Texas A&M has shown some increased binge eating after fasting, still working on a bigger sample of people for conclusive results.

I don't think you can beat the old tried and true three square meals, exercise and rest.

3 square meals is a modern idea. I have a family history book that runs back before the USA was founded...I have native American and german roots mostly. Often it talks about hunger, lack of food, nutrition, and what was available from trading, hunting and growing. You were very limited and your body adapted. Fasting is Biblical as well, for those that believe that way...I being one. Fasting has been around for thousands of years. It does have a buzz now...and you could call it a fad...but its not new.

 

[*zap*]

I believe the body will burn fat before muscle for intermittent fasts unless your in a severe caloric deficit especially is your body is adapted to that. fat is a lower hanging fruit than muscle. Three meals a day is a modern thing, humans have been around much, much longer than three meals a day/eating for comfort or out of boredom. For tens of thousands of years people intermittent fasted...

Fasted exercise, fasting and being fat adapted has very good benefits, imo.

ymmv

 

[V2Pnutrition]

OP: @KsRancher

Some good advice here. Some not.

All of these will produce the fruit you’re after, but the progress will likely be very short lived without knowing how nutrition works.

Send me a DM and I’ll give you a code to free access to a nutrition course we built.

The course is designed to teach a person about nutrition to create autonomy from all the fads and “meal plans”. Long-term success, not short-lived achievements. Zero pressure, but available if you’d like to use it.

 

[Sapcut]

Appreciate the article now for my opinion, I know it's the internet can't have one of those.

This whole intermittent fasting thing is a fad. We have all been intermittently fasting our entire lives. The last meal of the night until our first meal the next day is fasting. For some it's longer others it shorter. By extending that period I call it starving yourself. Our bodies need fuels to function, you have just as good a chance of burning lean muscle as you do fat without giving your body fuel over longer periods of fasting.

We'll see if the pros outweigh the cons with time, there are studies starting to happen that will show if Intermittent fasting leads to long term health problems and eating disorders. One small study from Texas A&M has shown some increased binge eating after fasting, still working on a bigger sample of people for conclusive results.

I don't think you can beat the old tried and true three square meals, exercise and rest.

I disagree and here's why... not eating while sleeping I guess is "fasting" as you say but not intermittent fasting like the term is intended. The whole point of IF when used to loose excess body fat is to give your body time to get rid of insulin in your blood and then convert to burning body flab for energy. You cannot burn body flab if insulin is in your blood. Insulin is secreted into your blood from your pancreas every time you eat. Lots of insulin with carbs, a little with protein and even less when eating fat...but some each time you swallow food.

So when you go longer than the typical 10-12 hours of sleep not much happens. You haven't given your body time to get to flab burning. Instead you're just living off the food you eat, then eat again, and again. If you eat the quality protein and fat and low or no carbs before a 16-18 hour fasting window, (ironically my wife just handed me a venison patty covered in butter) then you will have little insulin in your blood to rid and you will then get your energy from body flab.....not to mention, autophagy, growth hormone increase, etc.

Proper intermittent fasting has nothing to do with starvation. The Western three meals per day culture including way too many carbs is the 8 of 10 unhealthy people you see anywhere you go and exactly why IF is a popular way, these days, to get back to zero.

 

[WrstMuleHntr]

I did 75 hard in the beginning of the year and that jump started me to a healthier lifestyle overall. I lost 45 lbs (6’0” started 230, currently 185). I’m keeping at it until I am down to 180 then I will slowly begin gaining lean weight. During 75 hard I stuck to a low carb diet (I still ate veggies, but no bread, tortillas, potatoes, rice, etc) and cut out all sugar and alcohol.

I have retained many of the good eating habits. During the work week I find it easier to stick to a structure since I now prep my food and count all my calories before the day even starts. I have 1 cup of egg whites seasoned with pepper and Lawry’s for breakfast. Cottage cheese and cinnamon for a snack. 8-10 oz grilled chicken breast for lunch. 4 Brazil nuts. I also have tuna packs tucked away in my desk if I find myself having a really hard time and need a snack (90-110 calories). For dinner I eat whatever my wife prepared (minus any carbs) and just make sure the amount I eat doesn’t put me over my calorie budget for the day.

One last thing that has really saved me (and still does to this day) is protein ice cream that I look forward to every day and reward myself with every day. In an attempt to hit 200g of protein per day I sometimes needed 1-2 protein shakes. I decided to try it frozen and then blended and it has been a god send. I mix 2 chocolate protein shakes using unsweetened almond milk and place in an ice cube tray and freeze overnight. The next day after dinner I microwave the whole tray for 85 seconds. Then blend the mixture until smooth. Pour into a bowl and re-freeze for 30-40 minutes. 60grams of protein for under 500 calories.

 

[scattergun]

Make it consist of nothing but quality animal products like meat, eggs, sardines, butter, etc.[…]
Giving your body perfect nutrition at the exact same time is what you can't do any other way.

Wait, “perfect nutrition” means giving yourself scurvy?

 

[Mike Islander]

Wait, “perfect nutrition” means giving yourself scurvy?

I guess you haven't checked the nutrition specs on lean meat. Read just a tiny bit more to see why what you wrote is not correct.

 

[scattergun]

I guess you haven't checked the nutrition specs on lean meat. Read just a tiny bit more to see why what you wrote is silly.

Yes, I'm well aware of what lean meat contains. If you exclusively eat meat, eggs and butter, you're going to end up malnourished.

 

[KsRancher]

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View attachment 575202

That's some good eating right there. I could fry up a pound of that bacon and fry 6 of the eggs in the bacon grease eat that and still have room for one those steaks

 

[Sapcut]

Yes, I'm well aware of what lean meat contains. If you exclusively eat meat, eggs and butter, you're going to end up malnourished.

Respectfully, that is 100% incorrect. Not even close. No malnutrition, no scurvy. Quality meat and eggs (the wilder the better) is probably the most nutrient dense and bioavailable food a human can eat. Hence… essential amino acids and essential fatty acids. No essential carbs.

 

[Mike Islander]

Yes, I'm well aware of what lean meat contains. If you exclusively eat meat, eggs and butter, you're going to end up malnourished.

But you won't get scurvy. Don't gaslight me Bro!

 

[S.Clancy]

Lots of borderline "bro-science" in this thread

 

[dylanvb]

Grab a good food scale, set a caloric goal and balance your macros. It takes time but if you stay with it you will see results. I have been on this “diet” for about a month and I’m down about 15 pounds. With that being said I am a gym rat. I workout 6 days a week. It’s a combination of healthy eating and healthy habits.
Oh also try and eat “whole” foods. No processed stuff if possible.