Ronin, my friend, please go read The Obesity Code this weekend! It will save your life...and I'm not being dramatic.

Dr. Fung is a kidney specialist and he treats diabetes. He did his research and wrote these books because he couldn't help his patients with medicine. It was the driving force behind his work.

He talks about diabetes a ton.

If you read my post, and certainly The Obesity Code (which might be shorter than that last post ), you'll see that Planet Fitness won't help you at all. It's still a good thing to do, but it won't help your pre-diabetes at all.

I should add, I'm not one of these people who thinks we can cure cancer with plants. Diabetes and associated weight issues are caused by food, thus food is also the cure.

Diet, exercise, the techniques I use are the same or been in use for decades. Cut out man made stuff. Lean meat (for me various types of fish with some chicken and beef once or twice a month), fruit, vegetables, brown rice, eggs, easy as hell. I eat 6 smaller meals a day (approx 3000 calories) with high protein concentration and two of those are meal replacements (protein bar and fruit, the other a protein shake with fruit). I eat fruit every meal and try to have one salad a day for one of my meals. Eating is the easy part for me. Fast food will kill you long term. Obesity took over smoking for the #1 American killer. Restaurant food is too calorie dense and the portions are too large, but the bigger issue for me is the expense. Many years ago I decided to save every receipt for a month for eating out, lunch at work, fast food crap, and restaurants. Once I calculated that up I shit a brick and said no more. I could remodel the house for that money, or invest it, or buying something I can use for decades. It instantly became a complete waste of time and money. Take a wait for example where they give you a pager. I’m sorry but unless Kate Beckinsale is in there offering free handies or something I’m not waiting in a line to eat fatty shit, then pay 300+% or more markup for it. I don’t pay 300% markup for anything else in life so why do it for food? Food companies, restaurants, and crack houses (fast food joints) have marketed their asses off to make you think that eating should be “luxury” with every meal. You know why it tastes so good? Because it’s loaded with sugar and all sorts of shit your body does not need. Then I thought about what will happen with prolonged or sustained use of their product. Hospital and doctor visits. How much will that cost me? Hundreds of thousands of dollars, and being invalid in old age. No thanks. I’ve never been a fat ass and never will be. I want to live and be able to do what I want instead of being stuck in a lazy boy chair and ride a scooter at Walmart. Obesity, eating disorders, are like alcoholism or drug abuse...... seek treatment. Cut out fast food and soda, those are the big two. If you need to eat quick, go get fast food but buy a salad instead, and get tea or water.

I lift 4 days a week and do cardio 3-6 times a week depending on work, life, etc. I don’t eat fast food or restaurant food sans a cheat meal once a week. There is no wonder diet, no magic tricks. Eat right, exercise, and you can live a long and fruitful life where you are agile, mobile, flexible, and don’t have to apply for a handicap sign. Carbs are not bad, too much of them are, same for alcohol or anything in life. You only get one set of organs so take care of them. Replacements cost $$$ And even if you can afford them you’ll never be the same. We’ve all taken advantage of our bodies so just cut it out, stop it. If you can’t do it on your own, seek help. If not you’ll pay, literally, via your medical insurance provider and years off your life, and with limited mobility. Do you want to go out of this life with your boots on or off? It’s a decision that is entirely up to you. Genetics is involved so you don’t have 100% say but you can at least take care of your portion that you can control. It is a lifestyle change, small for some, large for others. Fuck diets they don’t work. I can tell you that being fit, lean, having muscle, being in excellent shape, etc, feels better than any food there is tastes. Being fit you are also a value add in society. Anything bad happens then at least you can put up a fight or win an outcome. I also can tell anyone, a fat tax is coming from medical insurance carriers. So far they haven’t wanted to take the flack publicly for implementing but it is coming sooner or later. Medical costs keep skyrocketing and this is a way they’ll be able to charge the out of shape folks more money as stats show they use insurance more than people in shape.

There is no need to be an underwear model or have 6 or 8 pack abs. You just need to get the weight off and have some strength. I’ve trained or seen people in wheel chairs that upper body was fit as a fiddle. One guy I met was paralyzed from the waist down. Upper body he looked like a linebacker. He’d wheel his ass to the pool and swim every day, pushing himself. Then a full upper body weightlifting regiment. The dude was a poster child for not having an ailment slow him down, and he was in his 40’s when I met him. Drove himself around, no van. There is an Indian man in my gym who uses a cane because one leg is deformed from birth and of no use, he’s fit though, and around 60 years old. Another Korean man in my gym is 70, and heavy set, but he lifts every day and stays in shape for his age. I’ve seen one armed people, one legged people, back problems, leg problems, shoulder problems, any problems, in that gym working, staying in shape. You can do it too. The fatty lifestyle is no different than a drug or alcohol abuser. First step admit problem. Second step address problem via therapy, consulting, doctor, etc. Third step do something about it.

Lots of good info.

There are some changes I've made that are permanent, like avoiding High Fructose Corn Syrup, and snacking on nuts instead of a candy bar.

There are so many simple, easy to stick to changes to make, just to get started. I think learning as much as possible and finding what works for you, that you're most likely to stick to for you, is what it's about.

One thing that I've actually gone back to, is not eating breakfast. When I was a kid I just never was interested. Saturday morning pancakes or something like that, sure, I was a kid. But during the school week I just wasn't interested in breakfast. Everyone tells you to eat breakfast, so I began eating it.

Over time, I'd also started eating an egg sandwich when the break bell rang, or some equivelant. So breakfast, breaktime, lunch, all near complete meals.

For some years, I'd eat break or lunch and feel loaded down, but not pay it much mind.

Now, if I eat anything during the day at all, it's coffee, water, and about 1 cup of mixed nuts. I don't feel loaded down with food, and frankly buying break/lunch meals was a drain on the wallet as well. Energy during the day isn't a problem, and I don't at all experience an afternoon "crash" that people talk about.

In essence, besides the aforementioned mixed nuts, one meal a day works for me. It's nice to have a good dinner, and only somewhat mind the portion size.

Arc one meal a day is not healthy though. The trick is to get your metabolism running like a Swiss watch. You do need breakfast. You should eat as soon as you get up in the morning to get that metabolism jump started and kicking ass. It should your largest meal of the day. Every morning I eat 4 eggs (I remove 2 yolks), thin sliced Canadian bacon, and either oatmeal with fruit, or protein waffles with blueberries. Then every 3 hours I eat small meals. When your metabolism knows you’ve always got food coming every 3-4 hours it won’t store fat because it knows that more is on the way. Few meals, especially just one, your body is going to store fat. It’s not healthy. I do 6 meals a day because I need the protein and the body can only process so much protein at once. Some people do 4 small meals a day, others 8, and some extremes do 10. 6 is ideal for me but it’s different for everyone. All depends on your natural metabolism. I know people who can eat whatever they want and their natural genetics just crushes it. I am not one of those, few are. Your body and mind need fuel, and that’s food. I’ve trained a lot of people and coached many on nutrition and eating. Not eating is never a good idea. You need to eat, especially in the morning. That first meal dictates a large portion of your metabolism.

Fasting is all the rage these days and I’m not a big fan of it. That’s expert level stuff. Terry Crews does it and you can read about his fasting routine online. He’s ripped but he fasts intermittently. That kind of fasting would mean you take the morning off or evenings off from eating. So if doing that in the morning, that means no calories whatsoever, water only, so no coffee. I can’t do that, certainly not in my corporate work environment. I need my coffee. Hated it when I was younger, not anymore. Coffee = calories, so you aren’t fasting.

My cooked meals take ten minutes or less to cook unless I’m baking chicken or fish. I do no elaborate cooking at all. Thawing the fish and chicken in the fridge is key. You can cook either in a skillet in 10 minutes then pack it in Tupperware. I take a soft igloo to work everyday and eat breakfast at my desk in the office. If lots of driving is involved, protein bar and a banana is easy to do in the truck or car for breakfast. At least you are eating something and firing up the metabolism. I eat a lot brown rice too. Costco or most grocery stores sell organic brown rice bowls that take 90 seconds to heat in the nuclear oven. One of my favorite go to meals is a Costco tilapia (110 calories & 21g of protein) with some Caribbean jerk seasoning, one of those brown rice bowls (155 calories & 4g of protein), and I throw a pineapple tidbit bowl (40 calories) in the skillet, pouring the pineapple juice on the cooked tilapia, while grilling the pineapple bits. With water it is a 300 calorie meal and very filling, and tasty as fuck. The tilapia takes 10 minutes in the skillet sitting on EVOO. When I cook it I make 2, one for dinner and one goes in Tupperware for lunch tomorrow. I rarely cook stand alone meals, always 2 (Utah get me two!) as it saves time and is very efficient.
I love f’ing soda and I have a Coke on the weekends, one. It’s the carbonation for me so I subbed soda or diet soda out for La Croix. They make probably 10-15 flavors of their carbonated water. A little lime juice, man it’s an excellent substitute.

When I use to train people and coach I’d tell them to eat whatever they want for breakfast. Eat your waffles, have some bacon. As long as you eat it the minute you get up your body and metabolism will burn it up providing you eat timed small meals throughout the day. When I work from home or weekends I eat Kodiak Cakes Protein waffles, with some yogurt butter, and dab some Aunt Jemima “light” syrup on them sparingly with a cup of blueberries on top. Eating healthy doesn’t mean you have to eat Kale, raw unseasoned granola, or some other wild bs. I just stay away from man made stuff like chips and “junk” food really, eat lots of fruit, brown rice, lots of grilled chicken salad, and stay away from beef for the most part because it takes too long to digest and process compared to fish. My freezer stays stocked up with Tilapia, Mahi, Salmon, and cod. I love halibut but it costs way too much here. Fish is high in protein and lean as fuck. It’s the most protein dense per calorie food out there. And the omegas and fish oil are kick ass for your body.

Anything I can do to help let me know. I’ve got 35 panels on my house saving me money because of you. Even went with the same company you did. Best of luck. You or anyone else can be in high school or extremely fit shape. Just takes some will, and experience. And it’s only difficult in the very beginning, getting into routine, once in it, it’s like tying your shoes. I run a household, have a demanding job, and I have to work a Malinois 7 days a week. I train 8-10 hours a week and make all my own food. If I can do it with my schedule most anyone can. The hard part is just getting off the “crack” so to speak. Once you start exercising, eating right, you start feeling better and better and better, then you get it between the teeth. It’s damn nice to have decades on some teenager or twenty something and in better shape than they are. Like I said, no 6 pack or underwear model, just fit as fuck for your age. It feels damn good, and more gratifying than anything else you’ll do.

Subscribed. Got my yearly checkup yesterday - 256lbs. on a 5'11" frame and blood work had significant pre-diabetic indicators.

We have several members who have obviously studied this and put a lot of work into their plans. Unfortunately, they don't seem to agree on "the right way". Fasting vs small meals. 90 minutes vs 8-10 hours of workouts per week. Careful food selection vs portion control. I think it just shows that there is no "right way" and any book/expert that says there is should be viewed with suspicion. That's a comment on the industry, not the members who are offering their help.

Well, the "experts" don't agree because they are often selling something, or have a big-time agenda (Vegan etc.), or funded by a special interest group.

Most "studies" aren't really studies at all, not in the scientific sense. They are just surveys, so not at all reliable. The "studies" showing red meat is linked to heart disease and cancer...all bunk. All based on people responding to survey questions with no control, no actual study being conducted. Unless it is a double blind controlled variable actual study, it is meaningless.

I just heard the other day that "pasta" has now been shown not to be linked to obesity. I laughed, looked at it, sure enough another stupid survey. P.S. I surveyed 1,000 people (I mean did a "study") and found a very high correlation to driving cars and obesity! We should limit driving to no more than 30 mins per day....for the children!

Here is what (almost) everyone agrees on: Eat whole foods, not processed foods. Meats (you pick what kind), lots and lots of veggies, some fruit, some nuts and seeds, healthy fats and oils (eggs, olive oil, coconut oil, fish oil, avacado oil, NO canola, vegetable oils).

Limit or avoid all together; processed stuff, fried stuff, sugar, starches like corn, potatoes wheat etc. (before anyone throws a fit, I did say "limit" or avoid, I eat this stuff too, I just make it rarely)

I started a program yesterday, timely thread. Ive decomposed since the two spinal fusions in past years and am a weight I never thought I’d see. I went the route of assistance through a program called Medi Weight loss. I know some of y’all will say its a waste, but I need the assistance they bring...at least in the beginning. Esdunbar, thank you for that post. Your the second person that’s recommended The Obesity Code. I’m buying it!

Added another resource to my growing library.

https://www.amazon.com/gp/prod...8ff622d52fcb7a931d6a

Dr Longo and Dr. Patrick

https://youtu.be/evGFWRXEzz8

quote:

Originally posted by Strambo:
Well, the "experts" don't agree because they are often selling something, or have a big-time agenda (Vegan etc.), or funded by a special interest group.

Very true. The whole "breakfast is the most important meal of the day" thing was funded by Kellogg's.

I think most people just need to experiment a bit and find what works best for them. Some people get good results eating a huge breakfast and then lighter meals later in the day. I only eat a spoonful of peanut or almond butter in the morning before my workout and then I usually eat a bigger lunch. I don't need to lose weight, but I don't like how eating a heavy meal first thing in the morning makes me feel.

You don’t have to eat a big meal for breakfast, you just need to eat something to fire up your metabolism. And it is the most important meal of the day for that reason, not because of a breakfast cereal. Your definition of big meal and mine will be vastly different. People over analyze these statements too much and try to pick everything apart. Your metabolism and genes dictate more than anything. I said eat that big meal at breakfast for people who are used to eating full plates. Your body has been asleep for 6, 7, or 8 hours so it will rip that first meal apart compared to the rest of the meals in the day because you don’t eat when you sleeping. At night when I am less active I eat smaller meals. Many people when they get up have to get going. Shower, dress, drive and start working. All of that takes energy. It also gives those making big changes (smaller meals or less calories) something to look forward to in the mornings. It’s that one meal of the day they can can loosen up their own restrictions. It doesn’t mean eat until you are bloated and weigh yourself down. It means it’s the one meal of the day you can get away with a few more calories.

The experts don’t agree and they change their opinion like the wind. One day wine or coffee is good for you, the next day bad. Another says fruit is bad due to sugar, idiots, the sugar is nullified by the fiber in it. I am not peddling anything and know what works. Smaller timed meals, eat at the same times everyday so your metabolism goes into a clock. I have never had it not work for someone who tried it and stuck to it. The trainers who train these actors for roles such as Hugh Jackman for Wolverine, or Alicia Vikander for Tomb Raider, every single person I’ve seen, trained, or read train for 3, 4, or 6 months for something does the same thing. Smaller portions timed and exercise. Day in and day out. It’s nothing new and decades old. How small or large the portion is dependent on genes, sex, age, and activity level. And just my opinion breakfast is the most important meal of the day. That’s meal one to start my day and my metabolism for the day. It also has to get me going. This reminds me why I don’t train anymore.

I'm swinging a hammer by 7am, a "big breakfast" doesn't work for me. Nor would eating 6+ small meals during the day.

As far as eating one large meal a day not being healthy, I call BS on that.

I made a variety of changes during my initial weight loss, and among them was just eating a "large meal" at dinner time, about 5 or sometimes 6pm. Inside a year I dropped over 70lbs, and all the risk factors for heart disease, diabetes etc. went away. My blood pressure, and all those tests they run, all came back in the middle of "normal" instead of "You're going to die, fatso."

I don't at all think that there is one right way, but there are many ways that will work. People vary so widely in their body makeup and activity level that the idea that there is only one solution is rather silly.

Some things ARE going to work for everyone. Like portion control. Cutting out certain "foods," like Energy Drinks and Soda, and severely limiting or eliminating all junk food.

I personally haven't gotten rid of carbs, I just watch what I eat. Carbs taste good.

I do use an app called Lose It! for the Iphone. It has a variety of free features that are user friendly, and a bunch of things you can pay for. I use it to count calories. It does logs and can chart weight loss, as well as chart out a goal weight and time.

One thing we do here at my house, is we eat real butter and drink whole milk. There are no "diet" foods here. This is also, frankly, for my son. Children should not be drinking skim or 2% unless their doctor says it's medically necessary. Children need fat in their diet more than the rest of us. That, and real proteins.

Our diet is of course connected to our energy level, and overeating or eating badly can be connected to stress in our lives. Emotional trauma, and long term work stress that became its own emotional trauma, really drove me into a bad place, peaking almost 2 years ago which was when I became really disgusted and decided to climb out of that hole.

It is safe to say that I spent an extended period of time under a great deal of stress, and depressed. One thing that didn't help me, is I dared not seek counseling here in MA, lest they move to take away my permit and firearms. I wager a lot of people experience that, and I wonder how many of them can actually climb out of their hole themselves as I've managed to do.

So, yes, I'm talking about mental health now, because diet is linked, as well as the rest you get and your activity level.

In essence, being a fat slob is depressing. Eating food is easy and produces dopamine in the brain. Eating, or in my case drinking, to fill a hole in your heart, is destructive and circular, since it only makes you more of a fat depressed slob.

When I first righted my battleship, I quit drinking cold turkey for months. That was some speedy weight loss by itself, and my wallet also thanked me. I do still imbibe alcohol, but WAAAAAY less. 1-2 drinks a night and sometimes not at all. You know, like a somewhat normal person. I've always enjoyed the drink, but in dark times it could be on average $480 or so a month in mostly hard liquor. All that without bringing it to work in any way. I'm glad those days are past.

I'd say, to folks reading this thread and looking to lose weight:

Look for the low hanging fruit, first. What are the easiest things for you to do, that you'll find it easy to stick to?

Secondly, don't beat yourself up to bad for "cheating," but really, limit your cheating. If you've modified what you eat significantly, "cheating" won't have you gaining, but you won't be losing weight, so that ain't progress.

If there is food you don't want to give up, don't. But adjust your diet accordingly.

Looking at it as a "diet" is the wrong perspective, really there should be life changes that lead to slow and steady weight loss. Losing a lot of weight quickly in almost any way, is unlikely to be long lasting much less permanent.

Uncontrolled diabetes since I was 13, that will be 32 years this october.

My a1c 3 months ago was 10.1. I had an injury and spent 2.5 years on a sofa lounging around the house.

I found myself at 397 lbs.

I made some life style changes in regard to health and food on April 5th of this year. I went with the keto diet but adapted it to something I could live with for the rest of my life.

I do zero exercise due to my injury.

I have lost over 50lbs in a little over 3 months and my a1c as of the 5th of this month was 5.6.

For a type 1 diabetic it doesn't get better then that, anything over 5.7 and the doctors consider a healthy person pre-diabetic and issue them a warning.

I show no signs of diet fatigue. In fact I look at food in a completely different way. What used to be my one joy in life is now simply fuel.

I know its only 3 months, but I've never done this well before, and I honestly have no cravings for any foods that I used to cry over previously.

The Keto method has been the first time I’ve not been starving. Dropping pounds like it’s nothing. Cravings are minimal. I can go all day and not get hangry. Yesterday I had steak and eggs with cream cheese for breakfast at 11. Got stuck on a case at work and didn’t eat again until around 9pm. Wasn’t really hungry, definitely wasn’t slower or dealing with a headache.

I’ve been impressed.

I am glad this topic came up. I am 6’ and 45 years old. When I was in my 20’s I was around 194lbs, worked out a ton, and was very muscular. When I stopped working out I was then around 173lbs and did not have a lot of fat. After I turned 40, I jumped up to 193lbs and it is fat. I had to buy all new suits and shirts. I haven’t worked out for several years just due to how busy I am. I haven’t had to wear a suit for almost two years and then recently one of our officers died in the line of duty and when I went to put on a suit for his funeral I couldn’t fit into it and when I weighed myself I was 197.

I am not buying more suits so I decided I must lose weight. I am now working out daily doing both cardio and weight lifting, but I am only in my 2nd week. My wife convinced me to do a Jenny Craig diet with her, but after reading a lot here I think once we are done I will continue to workout but just cut out the carbs and sugars and eat meat and vegetables. I like to drink wine at night and that is going to be hard to end, but I know I need to in order to lose weight. I am going to get the audio book esdunbar recommended as a lot of what he said makes sense to me. I have followed the Jenny Craig diet to a “T” and it is a calorie diet. I lost 5 pounds the first week, but gained 3 back the next week so I know this is not the right “diet”. I agree it is a lifestyle change for health and not a “diet.”

Good thread, Thanks for resurrecting it. As previously mentioned in summer of 2016 I was weighing in at 265. I am 6'-1".

I quit sugar and processed foods, Man I miss gummy bears. That was the toughest part. At the beginning of exercise I really needed to come to terms that I was a fat fucking slob. Once I did that I really became motivated. Summer of 2018 I run between 210-220. my lowest has been 206, I had a goal of 195 but with the amount of lifting I have been doing I will be happy around 205.

Man when I go off my eating regiment I feel like shit, but that helps remind me that hey asshole. EAT RIGHT. I still have a couple of beers here and there but nothing like I used too.

When I started my lifting program my goal was body weight. push ups, pull ups dead lifts etc. Well this summer that just blew by. At first I was stalled in the 185 lb range, but concentrating on form and the negative lift has really helped. Cardio is in and out of my program, I know if I did my cardio daily I could jump to the next level. Its coming, just trying to get thru my list of excuses. Along with my trainer, She is a IFBB pro who really has taught me how to eat and live. She holds me accountable for my decisions..

So for anyone who wants to do it, GO DO IT. yeah its going to be hard, yeah its going to suck! But one morning its going to be "Wow, I was such a asshole, why didn't I do this earlier"

Shawn

I'm trying to get back down to where you guys were at your highest.

When I am off carbs I lose weight. If I eat carbs, I eat a lot of carbs, gain weight, and it takes a long time to get off carbs again.

quote:

Originally posted by lugerguards:
Good thread, Thanks for resurrecting it. As previously mentioned in summer of 2016 I was weighing in at 265. I am 6'-1".

This thread is only a few days old, but yes, the topic itself has come up before.

quote:

So for anyone who wants to do it, GO DO IT. yeah its going to be hard, yeah its going to suck! But one morning its going to be "Wow, I was such a asshole, why didn't I do this earlier"

Shawn

Having seen it from the inside and outside, people who manage to get fit, can come off as self important, condescending, as if it's easy to do this "if you just put your mind to it." Meanwhile, it is both that simple, and not that simple.

quote:

Originally posted by Fenris:
I'm trying to get back down to where you guys were at your highest.

When I am off carbs I lose weight. If I eat carbs, I eat a lot of carbs, gain weight, and it takes a long time to get off carbs again.

There is a way for you, of this I'm sure. Whether it is simply carb-related, I'm not so sure. Keep trying, without that failure is assured.

The whole eat breakfast to start your metabolism thing is not real.

Your if you don’t have high insulin, your body has been metobalising fat all night and still is by morning.

It doesn’t need food to start doing what it’s already doing.

When you eat breakfast all you’re doing is switching fuel fuel sources. You’re not starting anything.

Your metabolism doesn’t stop if you’re not eating. I have no idea where this came from, but the science is clear as day.

This is why I recommended those books. For me it became something I could do and stick to once I understood how my body worked.

^^^^^^^^

Agree with this.

I was briefly a trainer and preached (and followed) the whole B-fast is important to kick-start your metabolism and eat 5-6 small meals per day mantra. Only, this isn't how are bodies actually work.

Of course with over-weight and obese clients it "works" because we are taking them from crap nutrition and no exercise to decent nutrition and adding in exercise.

Of course it works with very fit populations because scientific studies have shown that muscle growth responds best to consuming 20+ grams of protein 5-6x per day.

For pure fat burning and metabolism? Not so much. But then again, anything can be made to "work" if we shift the cals in/out equation to catabolism by any method.

Let's look at our typical person at wake time. Let's say it was 8hrs since they had any cals. Through the night, their bodies functioned mostly on stored glycogen in the liver. If they eat breakfast, the body will switch to a "fed" state from the "fasted" state, get immediate energy needs from the consumed cals, replenish the liver glycogen then store the rest as fat. An insulin dump triggers fat storage.

Conversely, if they stay in the "fasted" state by skipping b-fast, at some point between 8-12hrs they will have burned through the glycogen. Now, the body has to turn to mostly stored fat to keep them going, no other choice. Will the metabolism slow down? Nope, fat has 3200 cals/lb, plenty of energy. Fasting studies show metabolism actually increases while fasting. So, you have to be burning body fat to keep going and you are doing it at a higher rate! (This is a survival mechanism and hormonal, you have more energy to go find more food before you starve)

Will you lose muscle? No, not if you are doing resistance training (the body stores energy as fat, not muscle, it won't burn useful muscle when there is fat to choose).

What causes a slow metabolism then? Eating a severely calorie restricted diet. By consuming very few calories, your body will still be in the "fed" state and trying to get by on what little you are giving it. There have been "starvation" studies done which prove this as well.

Is intermittent fasting or fasting ideal for everyone? Of course not, athletes need more energy and to build muscle (sport dependent) and have low bf anyway. There are also "fasting-mimicking" diets out there and keto is like that in its own way. Go from burning body fat to consumed fat and back again. No big blood sugar spikes and insulin dumps.

If I were to advise the typical over-weight or obese person today, I would steer them towards 3 healthy meals per day if they are now doing 3 meals plus snacking. If they are already skipping b-fast, I would maintain that, but make sure they stop with the frappuccino crap (not really b-fast skipping with 500cals of sugar!), and the 1030 am snack in the break room. A real b-fast skip until lunch. Coffee w/o creamers or sugars, and lots of water. And the exercise I would have them do would be resistance training centered.

This message has been edited. Last edited by: Strambo,