In years past, I usually have been successful in dropping ~10 pounds when Spring/Summer roll around. This year, i signed up for the NYC bike tour that was last weekend and I thought I would have no trouble getting to the lowest body fat levels in my life. I've been doing hour long cycling sessions or a few hours of pickup basketball 5-6 times a week for the past few months. I lost about 5 pounds quickly, and then sure enough I put it right back and then some. I've been fairly good about not drinking alcohol and cutting out sweets, but clearly somethings not working.
Gonna try intermittent fasting for a bit. Does this alone help without cutting carbs? Been following a lot of Joe rogan nutrition advice lately and so now everytime I eat some type of carb I feel like im ruining any progress. Today is my first day skipping breakfast (not that I usually eat much, just like an egg sandwich). I usually stay within my caloric limits too, I usually don't exceed 2500 calories on top of doing cardio (im about 6'3, 200 pounds on a good day). Wanna get to about 185 without just outright burning off muscle. Planning on resuming weightlifting after a good 3-4 months off to combat this.
Any suggestions on how to approach this diet or if my thinking is wrong? Should I go no carbs or maybe start limiting them (just stick to fruits for carbs)?
yes, adds carbs, especially sugar. Gotta go black.
Gotta drink that coffee black if its in the morning and not in your fasting window.
I was doing 18/6, but now I'm eating once a day when I can (during the week).
If you're doing no-carbs you have to intake more fat for energy so the cream is okay AFTER the fast. Sugar is a complete no in all regards. I have a black tea/Green tea around 9 for the caffeine. Later in the day, I will have a plain Latte with half & half
Been on Keto since August and added fasting to it in Jan. Have lost close to 80 LBs.
Its not the easiest for me to go completely no-carb, but if it's low I can try going for the keto. Hardest thing for me to replace is rice but I can make do.
As for food prep, what's a good/quick/easy lunch item to break fast with? Baked pesto chicken is easy enough for me, what are some other options for food to bring to work and just pop in the microwave. Can I mix in carbs as long as they are natural sources like fruits and sweet potato? I am a carb fiend.
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I enjoy my cup of coffee with a little cream/sugar in the mornings, does this "kill" the fast?
If you're doing no-carbs you have to intake more fat for energy so the cream is okay AFTER the fast. Sugar is a complete no in all regards. I have a black tea/Green tea around 9 for the caffeine. Later in the day, I will have a plain Latte with half & half
Been on Keto since August and added fasting to it in Jan. Have lost close to 80 LBs.
That's awesome congrats. Is honey ok as a sugar substitute?
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In comment 13962876 giantsfan44ab said:
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I enjoy my cup of coffee with a little cream/sugar in the mornings, does this "kill" the fast?
If you're doing no-carbs you have to intake more fat for energy so the cream is okay AFTER the fast. Sugar is a complete no in all regards. I have a black tea/Green tea around 9 for the caffeine. Later in the day, I will have a plain Latte with half & half
Been on Keto since August and added fasting to it in Jan. Have lost close to 80 LBs.
That's awesome congrats. Is honey ok as a sugar substitute?
Not on Keto - sugar = carbs = no eat
Sure, just not as much.
Try under 20g for a week. You'll be surprised how much you don't miss carbs. In fact, you'll have one slice of bread and think someone sprinkled powdered sugar all over it.
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In comment 13962901 montanagiant said:
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In comment 13962876 giantsfan44ab said:
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I enjoy my cup of coffee with a little cream/sugar in the mornings, does this "kill" the fast?
If you're doing no-carbs you have to intake more fat for energy so the cream is okay AFTER the fast. Sugar is a complete no in all regards. I have a black tea/Green tea around 9 for the caffeine. Later in the day, I will have a plain Latte with half & half
Been on Keto since August and added fasting to it in Jan. Have lost close to 80 LBs.
That's awesome congrats. Is honey ok as a sugar substitute?
Not on Keto - sugar = carbs = no eat
Bockman is 100% correct. Keep in mind that once any sweetener hits your digestive tract it acts in your body just like real sugar. There are some recipes that call for a little bit of erythritol and stevia because they are naturally occurring and they don't spike insulin but in my experience with this diet it was easier to completely cut sugar 100%.
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modified low-carb as opposed to no-carb? Like staying under 100 grams of carbs?
Sure, just not as much.
Try under 20g for a week. You'll be surprised how much you don't miss carbs. In fact, you'll have one slice of bread and think someone sprinkled powdered sugar all over it.
I did a cheat day last weak and had some baked pita chips with artichoke dip. Felt like crap for the nest 6 hours
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modified low-carb as opposed to no-carb? Like staying under 100 grams of carbs?
Sure, just not as much.
Try under 20g for a week. You'll be surprised how much you don't miss carbs. In fact, you'll have one slice of bread and think someone sprinkled powdered sugar all over it.
Man, maybe I'll try that. Sounds terrifying. Mainly because of requiring meal prep every day. What do you replace carbs (like bread and rice) with? My go to would be avocados. What are some other "carb-like" fats that are easy (and cheap)?
https://draxe.com/hub/keto-diet/ketogenic-diet-food-list/ - ( New Window )
Net means carbs minus fiber.
Keep with it. It does really work.
Spark(substitute for coffee)
Shake
Fruit around 10
Lunch usually spinach with grilled chicken. And balsamic
Afternoon spark with almonds
Dinner usually add a carb, whether it is a cup of whole wheat pasta or whole wheat wrap, protein and veg
and are casein protein shakes best and when do you drink them?
Keep with it. It does really work.
I'm not the most mentally strong when it comes to food, I can cut out sweets but by virtue of my diet (lots of Asian and Indian food) it's hard to cut out rice, bread and potatoes. But thats not a legit excuse, I can work around it. Maybe starting off 100 g's and less at first and progressing down. I'm the type that relapses easy if I go cold turkey to begin with.
@NY16, I'm assuming you eat dinner prior to workouts? I "feel" like I need some sort of carbs before working out, especially cardio.
and are casein protein shakes best and when do you drink them?
From what I have read with the fasting, some are 8 hours, 12 hours or 16 hours, and u have ready crazy ones that are like 100 calories 1 day and then eat whatever the next...
You have to be carefully drinking protein shakes because they add fat to your body, the best time to drink them are immediately after a workout BUT it could be counter productive to your weight loss, if you eat right you should get plenty of protein
and are casein protein shakes best and when do you drink them?
Typically I see it 16 hours fast and 8 hours window of eating. For me i think noon-8 is doable. I haven't used casein protein before. I usually have a protein shake after workouts but due to this restriction I might have to modify that as I'll probably be working out after my window. Unless this is against recommendation from the experienced posters here.
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I didn't begin restricting carbs until I started to plateau, so it's not necessary. Definitely helps to jumpstart it though.
Keep with it. It does really work.
I'm not the most mentally strong when it comes to food, I can cut out sweets but by virtue of my diet (lots of Asian and Indian food) it's hard to cut out rice, bread and potatoes. But thats not a legit excuse, I can work around it. Maybe starting off 100 g's and less at first and progressing down. I'm the type that relapses easy if I go cold turkey to begin with.
@NY16, I'm assuming you eat dinner prior to workouts? I "feel" like I need some sort of carbs before working out, especially cardio.
I eat around 6 and usually right before my workout I will eat a banana
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when and how long is the intermittent fasting?
and are casein protein shakes best and when do you drink them?
From what I have read with the fasting, some are 8 hours, 12 hours or 16 hours, and u have ready crazy ones that are like 100 calories 1 day and then eat whatever the next...
You have to be carefully drinking protein shakes because they add fat to your body, the best time to drink them are immediately after a workout BUT it could be counter productive to your weight loss, if you eat right you should get plenty of protein
Isn't that dependent on what the shakes consist of? I use whey with almond milk so no carbs or fats really, and I keep it within the daily macros. Isn't that fine?
Zucchini noodles are awesome
Just discovered these at Trader Joe's!!!
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Riced cauliflower and zuchinni noodles have been a life saver for me since i was eating a ton of rice and pasta before
Zucchini noodles are awesome
Sounds like this diet will require a trip to Whole Foods!
Probably, i haven't eaten yet today and I my stomach is killing me. This is day 1 for me though, so it can only get better hopefully.
On the other hand though you should not feel like you are starving either, because the minute you ha e a cheat day you are going to blow up
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I must be a freak of nature because I never get hungry until late in the afternoon so I rarely ever eat anything prior to dinner. I try a ton of water, which probably suppresses any hunger I might get. If I'm hungry, I'll obviously eat, but I don't eat for just the hell of it.
Probably, i haven't eaten yet today and I my stomach is killing me. This is day 1 for me though, so it can only get better hopefully.
Never workout either on day 1
On the other hand though you should not feel like you are starving either, because the minute you ha e a cheat day you are going to blow up
Yep gotta crush the gym while you’re doing all this! It’s only been two days but I’ve already seen a small spike in energy.
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I must be a freak of nature because I never get hungry until late in the afternoon so I rarely ever eat anything prior to dinner. I try a ton of water, which probably suppresses any hunger I might get. If I'm hungry, I'll obviously eat, but I don't eat for just the hell of it.
Probably, i haven't eaten yet today and I my stomach is killing me. This is day 1 for me though, so it can only get better hopefully.
Your body will get used to it & adjust.
I worked out on day 1 no problem. Day 2 I had my best workout ever though.
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I didn't begin restricting carbs until I started to plateau, so it's not necessary. Definitely helps to jumpstart it though.
Keep with it. It does really work.
I'm not the most mentally strong when it comes to food, I can cut out sweets but by virtue of my diet (lots of Asian and Indian food) it's hard to cut out rice, bread and potatoes. But thats not a legit excuse, I can work around it. Maybe starting off 100 g's and less at first and progressing down. I'm the type that relapses easy if I go cold turkey to begin with.
@NY16, I'm assuming you eat dinner prior to workouts? I "feel" like I need some sort of carbs before working out, especially cardio.
You can make passable nan, roti's and chapati's with coconut flour as a no carb substitute. There are a few recipes out there.
Personally I tend to stay away from comfort substitutes, but if you're not having rice or some form of bread with a curry you're doing it wrong.
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even light cycling?
I worked out on day 1 no problem. Day 2 I had my best workout ever though.
I was just always told be careful day 1 because it is a sudden drop in calorie intake that your body has to get used to it, especially intense workouts
What's on the menu?
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really look forward to this first meal today lol.
What's on the menu?
Have to pickup lunch today so im thinking a salad from Qdoba (no beans of course). Couldn't really prep due to Mothers Day yesterday.
i recently have been eating some carbs and i've been able to at least maintain. the IF has been working really well for me. Not hard to do.
i recently have been eating some carbs and i've been able to at least maintain. the IF has been working really well for me. Not hard to do.
I'm not a big fan of the keto diet personally given I do a lot of half marathon training and feel better when I've fuelled with carbs. the keto diet was originally designed for patients with epilepsy and I find it hard to subsist on such a high fat:protein:carb ratio. but if you do lower intensity/timed exercising, it may work for you.
I try and follow a Mediterranean diet for 75% of my intake and when I need to lose a few pounds, decrease, but not eliminate, carbs and throw in a period of IF.
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In comment 13963180 giantsfan44ab said:
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really look forward to this first meal today lol.
What's on the menu?
Have to pickup lunch today so im thinking a salad from Qdoba (no beans of course). Couldn't really prep due to Mothers Day yesterday.
Nah man, beans are the best and healthiest part. Whatever carbs beans have ignore, the fiber over rules it
One rule of thumb for IF or Keto , etc...
If it's a fruit or a vegetable, the carbs and calories don't count . (In moderation of course)
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In comment 13963202 BigBlue4You09 said:
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In comment 13963180 giantsfan44ab said:
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really look forward to this first meal today lol.
What's on the menu?
Have to pickup lunch today so im thinking a salad from Qdoba (no beans of course). Couldn't really prep due to Mothers Day yesterday.
Nah man, beans are the best and healthiest part. Whatever carbs beans have ignore, the fiber over rules it
One rule of thumb for IF or Keto , etc...
If it's a fruit or a vegetable, the carbs and calories don't count . (In moderation of course)
I’m hardly the picture of fitness and nutrition expertise, but this is bad advice.