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 Posted: Thu Jan 12, 2012 1:37 am
4laugh
and i know that as long as we have each other we'll actually lose weight. mainly because we're not afraid to be hard on each other.
so i'm gonna use this thread as a little place and record my s**t and keep me motivated. except i'm actually going to keep up with it.
if you guys want to get healthy with me that'd be cool, i'm posting her lists so i remember them.
ch: 5'4"
tw: 120
wn: 175
hw: 145
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Posted: Thu Jan 12, 2012 1:45 am
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Posted: Thu Jan 12, 2012 1:50 am
simple grocery list~
fruits
bananas
apples
strawberries
grapes
raspberries
oranges
grapefruit
pomegranates (when available, ******** pennsylvania)
black olives (brittney you are so weird jesus)
veggies/beans/rice/starch
green beans
black beans
corn
carrots
multigrain pasta
spinach
mushrooms
eggs
brown rice
potatoes
fish!!! (because brittney you're a d**k and don't eat red meat you queer)
snackies/drinks
chips & salsa (all-natural!)
green tea (hot tea, not the kind you get in jugs. that's bad.)
multigrain cheerios
walnuts (but not a lot)
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Posted: Thu Jan 12, 2012 3:14 am
Have either of you looked into ketogenic diets?
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Posted: Thu Jan 12, 2012 3:19 am
Tenacious Travis Have either of you looked into ketogenic diets? the ******** is that
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Posted: Thu Jan 12, 2012 3:26 am
high-fat, medium protein, low carb diet. example meal plan on a keto dietAs far as weight-loss goes it's got a fairly high success rate, but there are some drawbacks - namely, the "keto flu" - a nickname for flu-like symptoms that present in the first week of someone trying the keto diet.
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Posted: Thu Jan 12, 2012 3:32 am
Tenacious Travis high-fat, medium protein, low carb diet. example meal plan on a keto dietAs far as weight-loss goes it's got a fairly high success rate, but there are some drawbacks - namely, the "keto flu" - a nickname for flu-like symptoms that present in the first week of someone trying the keto diet. i don't eat red meat, i feel like this would go horribly wrong without that.
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Posted: Thu Jan 12, 2012 3:41 am
you don't necessarily have to eat a lot of red meat on a keto diet though. or any red meat. chicken's a staple of a lot of keto diets!
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Posted: Thu Jan 12, 2012 3:59 am
Tenacious Travis you don't necessarily have to eat a lot of red meat on a keto diet though. or any red meat. chicken's a staple of a lot of keto diets! hm. it seems like you'd just put the weight back on if you started eating normally again, though.
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Posted: Thu Jan 12, 2012 3:49 pm
high fat diet is very dangerous.
I really like the rules and foods you laid out for yourself. You seem like you have a good handle on what you need to do and what you know will work for you.
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Posted: Thu Jan 12, 2012 4:31 pm
noramine high fat diet is very dangerous. I really like the rules and foods you laid out for yourself. You seem like you have a good handle on what you need to do and what you know will work for you. :> aw thanks nora. I'm excited, today was the first day and it's going really well so far. (as much as you can say for a day, hahaha)
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Posted: Thu Jan 12, 2012 5:14 pm
actually if you eat a lot of fats but eat a minimal amount of carbs you'd be fine.
BUT yeah you'd have to stick to that.
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Posted: Thu Jan 12, 2012 5:19 pm
I like your plan, because it seems to imply a lifestyle change rather than just a one-time diet.
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Posted: Thu Jan 12, 2012 7:21 pm
marzipancakes actually if you eat a lot of fats but eat a minimal amount of carbs you'd be fine. BUT yeah you'd have to stick to that. This is really important to me because so many people seem to think this way. I'm really not trying to be a know it all or a hippy drippy or a snob but I need to go into this. Carbohydrates are not bad. They are what your body wants and needs and craves for a reason. The danger is when you're eating carbs that are full of simple sugars and devoid of nutritional value. Fruits are high in sugar and carbs but they're one of the healthiest things out there for you to eat. http://www.vegsource.com/articles/protein.danger.htm This talks a little about some of the reasons that high fat, low carb, high protein can be taxing on your body. When they took diabetics and put them on a raw fruit and vegetable diet, they lost the weight AND reversed all symptoms of diabetes. This has been shown with other diseases as well. I would recommend anyone who doesn't believe me to read the 80/10/10 diet, Understanding Nutrition, any pubmeds you can get your hands on, and the China study, which go in depth into the nutritional science behind these concepts. Increased dietary fat has direct effect on blood sugar and insulin sensitivity. Taken from elsewhere: Quote: It's been known since the late 1920s that high carb, low fat diets are effective in the treatment of diabetes:
"HIGH CARBOHYDRATE DIETS AND INSULIN EFFICIENCY" (free article)
Br Med J. 1934 July 14; 2(3836): 57–60.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2444943/
"DIETARY FACTORS THAT INFLUENCE THE DEXTROSE TOLERANCE TEST: A PRELIMINARY STUDY"
SWEENEY
Arch Intern Med.1927; 40: 818-830.
http://archinte.ama-assn.org/cgi/content/summary/40/6/818
p. 17 of Julian Whitaker's "Reversing Diabetes" discusses the 2nd study (since the article ain't free and there's no abstract):
http://books.google.ca/books?id=KbDwez90FvIC&pg=PA17&lpg=PA...
basically he divided medical students into four groups based on diet type: high fat, high protein, starvation, and high carb. whoever was in the 1st 3 groups always had diabetes according to the glucose tolerance test while the high carb diet always reversed it. the high carbers were never diabetic in other words.
Plenty of good stuff here also:
http://www.drmcdougall.com/misc/2006nl/sept/sugar.htm(see 'sugar does not cause diabetes')
http://www.drmcdougall.com/misc/2009nl/dec/diabetes.htm
(see references) includes Bierman & Brunzel's 1978 study showing that pure white sugar actually increases insulin sensitivity when fat intake is lowered, + Anderson & Barnard's case control studies on reversing type II diabetes with high carb low fat veg diets.
This study seems to point out that the more fat you eat, the harder time sugar has in getting into a cell. http://www.nejm.org/doi/full/10.1056/NEJMoa031314
Hit the jackpot. This study describes the exact process whereby excess fat in the blood stream promotes insulin resistance in human skeletal muscle cells (it's not fat coating insulin receptors, it's actually far more sinister) and sheds light on why high carb diets are so darn effective at reversing type II diabetes:
“How Free Fatty Acids Inhibit Glucose Utilization in Human Skeletal Muscle” Roden et. al 2004.
http://physiologyonline.physiology.org/content/19/3/92.full
[abstract]
Rat muscle studies suggest competition between free fatty acids (FFA) [these are released into the blood from either fat-rich food or from fatty tissue via lipolysis, to be used as fuel by cells] and glucose for oxidation, resulting in glucose-6-phosphate accumulation [this is the older hypothesis that Julie mentioned, aka the "Randle hypothesis"]. However, FFA decrease glucose-6-phosphate in human skeletal muscle, indicating direct inhibition of glucose transport/phosphorylation. This mechanism could redirect glucose from muscle to brain during fasting and explain the insulin resistance associated with high-lipid diets and obesity. [this is the fascinating bit.. will explain]
to take a step back, the article notes that obesity, type II diabetes and insulin resistance are associated with high levels of FFAs (fat) in the blood. the explanation offered is quite compelling. the gist of it is that muscle cells can run off glucose and FFAs aka fat (amongst other things), while brain cells can only run on glucose (they can run on ketones during ketosis but anyone who has 'bonked' before knows that mental functioning is greatly impaired during full blown ketosis).
to make sure there is enough glucose available to the brain during fat-burning metabolism (i.e. prolonged aerobic exercise or times of food shortages when the body is relying on fat stores, i.e. pre-ketogenic fasting), skeletal muscle cells running on fat will essentially cancel the signal insulin sends to the cell to let glucose in order to spare glucose in the blood for the brain, according to this study (see diagram below.. they used high tech magnetic imaging to observe the funcitoning of various enzymes and metabolites within muscle cells, pretty cool stuff). if we need our wits to survive, our body must save whatever glucose we have left for our brain.
the problem starts when we have chronically high levels of FFAs in the blood, either from eating a fatty diet and/or having too much body fat (diet is actually the more significant factor as it turns out). if muscle cells are running on fat all the time, that means a lot of insulin-directed glucose stays in the blood instead of being burned by cells. the pancreas works overtime to produce even more insulin while blood sugar increases.
To clarify, so if insulin is a like a delivery man bringing glucose to the cell, he rings the doorbell so the cell can unlock its door (glut4 transport protein in this case) and let the glucose in. but when FFAs (the 'back door man') enter the cell from the alternative entrance and are burned as fuel, the door bell is disconnected, so poor insulin and his glucose, er, package, are left out in the cold. like I said before, when this is happening on every skeletal muscle cell in the body, we have a problem.
In the experiment, the researchers injected gobs of fat into the veins of health (non-diabetic) subjects, and measured the amount of glucose & fat in their blood, in addition to monitoring the inner workings of their calf cells in vivo, i.e. inside the body, not a petri dish.
[there is more but it's super boring science crap and you should have the point by now]
Conclusions
Studies in humans clearly demonstrated that FFA directly
inhibit glucose transport and phosphorylation in skeletal muscle,
which is mainly responsible for glucose disposal under
insulin-stimulated conditions and for impaired glucose uptake
in insulin-resistant states such as obesity and type 2 diabetes
mellitus. These findings also indicate an important role of
nutrition, particularly increased consumption of lipids and
FFA, for the pathogenesis of insulin resistance. Quote: High Carbohydrate* Diet Causes Effortless Weight Loss Effects of an Ad Libitum (without restriction on amount) Low-Fat, High-Carbohydrate Diet on Body Weight, Body Composition, and Fat Distribution in Older Men and Women: A Randomized Controlled Trial by Nicholas P. Hays in the January 26, 2004 issue of the Archives of Internal Medicine found when older men and women consumed as much as they wanted of high-carbohydrate, low-fat foods they lost weight without “dieting.” Over 12-weeks, participants on the recommended diet lost about 7 pounds without cutting calories and without exercising – and almost 11 pounds with 45 minutes of stationary bike-riding, four times weekly. The control group lost no weight. The experimental diet was 63% carbohydrate and 18% fat – the McDougall diet is even more effective because it is 80% carbohydrate and 7% fat. This article is an excellent review of the principles discussed in my book, the McDougall Program for Maximum Weight Loss, first published in 1994 (just to point out, not much has happened in 10 years for better nutrition). The authors provide many recent scientific references establishing why a high carbohydrate diet effortlessly and effectively results in weight loss without hunger in overweight people, and provides a lifetime of trim body weight maintenance. The scientific explanations for why a diet of starches, vegetables and fruits is the real solution for obesity in the Western world are found in this article. These are the three main principles: 1) High carbohydrate foods are very low in calorie density – very bulky, so they fill the stomach with fewer calories than the Western (American) diet. 2) The fat you eat is the fat you wear – fat is effortlessly stored – excess carbohydrates are not turned into fat under normal living conditions – excess carbohydrate is simply burned off. 3) Carbohydrates satisfy your hunger drive – fats leave you unsatisfied and looking for food (carbohydrate). You act like an “Obsessive Compulsive Overeater” – like you have some kind of emotional-mental disorder, and all you really are is hungry for carbohydrates. This article would be well worth a trip to your local library (hospital, university, or community) for a copy to help you explain to family and friends why they are on the wrong track. This article may also be purchased for $12 (US) over the Internet at: http://archinte.ama-assn.org. Nicholas P. Hays; Raymond D. Starling; Xiaolan Liu; Dennis H. Sullivan; Todd A. Trappe; James D. Fluckey; William J. Evans. Effects of an Ad Libitum Low-Fat, High-Carbohydrate Diet on Body Weight, Body Composition, and Fat Distribution in Older Men and Women: A Randomized Controlled Trial Arch Intern Med. 2004;164:210-217. * Please understand that when I write about carbohydrates I mean starches, vegetables, and fruits – not donuts, cookies, cake, potato chips, and French fries. Quote: Many other physicians and PhDs famous for their work in nutrition have written extensively on the health benefits that predictably accompany a drastic reduction in dietary fat consumption. These include John McDougall, Michael Klaper, William Harris, Ruth Heidrich, Michael Greger, and Neal Barnard, among others. All of these professionals agree that approximately 10% of total calories from plant-based fat is moderate and more than adequate, and that health declines significantly on practically every level when fat consumption rises above the mid-teens. [...] Most other dietitians, nutritionists, sports scientists, and health professionals agree that the magic percentage could be as high as the teens, but no higher. Only industry-influenced government bodies recommend that we should eat more than 20% but less than 30% of our total calories from fat. Quote: http://youtu.be/AYTf0z_zVs0 Great presentation by Dr Caldwell Esselstyn. He's really really adamant about the 10% fat level. his book also is a must read. http://www.amazon.com/Prevent-Reverse-Heart-Disease-Nutrition-Based/dp/1583333002/ref=sr_1_1?ie=UTF8&s=books&qid=1299398742&sr=8-1 I've heard through the grapevine that he's about to publish a rather large paper from the hundreds of patients he's helped reverse their heart disease by getting fat down to 10%. His success rate is apparently 99.5%. http://www.plosone.org/article/info%...l.pone.0016268 http://www.scribd.com/doc/40544558/The-China-Study http://thechart.blogs.cnn.com/2012/01/06/study-high-fat-foods-cause-brain-scarring/ http://news.bbc.co.uk/2/hi/uk_news/magazine/6248975.stm http://www.dailymail.co.uk/health/article-2064240/Men-eat-plenty-fruit-cut-red-meat-boost-fertility-finds-sperm-study.html http://www.30bananasaday.com/forum/topics/world-reknowned-cardiologist http://www.sciencedaily.com/releases/2007/11/071106133111.htm http://www.bodybuilding.com/fun/fruit-myths-and-contest-prep.htm http://journals.cambridge.org/download.php?file=/BJN/S0007114511000730a.pdf&code=0f5ee247540f710c2cf84720c13bb8d5 http://www.google.co.uk/url?sa=t&source=web&ct=res&cd=4&ved=0CDEQFjAD&url=http://www.physorg.com/pdf128750816.pdf&ei=p2zoS7yFCJay0gSzyOjYBg&usg=AFQjCNGDdr0-KuRP50RTGtHMFYBQzMUPng&sig2=8vCzc87IAH95ljqoCJY27w
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Posted: Thu Jan 12, 2012 8:00 pm
Streetlight Fights I like your plan, because it seems to imply a lifestyle change rather than just a one-time diet. that's what i'm going for! i want to be healthy. i'm 18, i feel like if i don't change into a healthier lifestyle now, i never will. tiffany: dayum girl
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