Discussion in 'Dumaguete City' started by Barry Willingham, Sep 20, 2021.
Looking for a stationary bike that collectinng dust.
Doctor says I need to lose weight.
Hi Barry, intermittent fasting and a Keto diet (see YouTube) is effective for losing weight, but only using a stationary bike is not. Best wishes.
A caloric deficit is good for losing weight. Keto can be good for diabetics, people that have seizures and losing a lot of water weight in the first month. Other than that there is absolutely no benefit to a keto diet. It is also incredibly hard to be consistent with, which is everything when it comes to diet.
Intermittent fasting is good for those with a low TDEE that want to fight off hunger. Other than that there is little to no benefit.
Flexible dieting (or iifym) is the most sustainable and natural approach. It is an inclusive diet, as opposed to a restrictive one like keto. Nothing is off limits, everything in moderation.
Exercise helps you raise your daily energy expenditure (TDEE) by a couple hundred calories every day you do it (which is erased by a couple beers), but not a replacement for a caloric deficit. Adding muscle mass (through lifting, not cardio), is the best way to raise your TDEE as muscle is a metabolically expensive tissue for the body to maintain.
My wife won't let me cook. Odd thing, but she considers that "hers". So I made things simple for her, took myself down to 1000 calories a day. About every 7 to 10 days I raise the calories for 2 days, 800 and 500, respectively. This is to "fool the body" out of going into starvation mode, then back down. I have limited options here. To raise my calories I use cheese and something sweet. It keeps my blood sugars in line. This makes the meals the same, easier on the wife. I'm in the slow loss now, getting close to second goal. I'm not suggesting this to anyone as YMMV. I just had to deal and this, though rough at times, worked for me. I have trouble if the scale or blood sugars don't show success, so this is an evolved diet working within limitations and my psychology.
Most men really shouldn't go below 1500 calories a day. It screws with you energy levels, emotions, hormones, sleep and results in much more muscle loss than one would normally have during a cut. You should never look at daily weight changes, there are far too many variables that go into daily weight fluctuations (sodium, caffeine, sugar/carb, alcohol intake and quantity of your meals can cause huge fluctuations). You should be focusing on the weekly/monthly weight changes. I have a spreadsheet setup to do so the math for me.
A healthy, reasonable and sustainable amount of weight to lose per week is around 1% of your current body weight, which is around a 500 daily calorie deficit for most men. If you go over that the chances of rebounding weight are much higher. There is absolutely no reason to suffer through weight loss. I believe that the word "diet" has negative connotations these days. We should be talking about proper "nutrition" instead.
Oh, I agree, that's what all the advice says, and that does work, no doubt. But this really isn't my way, it's a combination, plus yielding to practicalities. What you are saying is the standard advice, and I know the cautions. When I average out, I'm doing ~1200 calories a day, which is fine. I do some mild exercise, but I'm not building yet. I keep records of my fasting weight and blood sugar. My blood sugar is fine.
Keep lookin here, sure some expat headed out doesn't want to carry one back to their home country.
We got our stationary bike at Toby's, 2nd floor robinsons, four years ago.
Weight: we are both within 25 pounds of our weight in college (in our 60's). Secret is simple; eat less, only twice a day, only one heavy meal. B'fast is cereal or eggs, 1/2 rice if tocino or tapas or bangus, pancakes, once a week. Some bagels or scones.
Carbo's; less than 4 times a week; rice, potatoes
Sugars; the WORST; Soda, once a week; IceCream, once a month, Cheesecake, twice a month, cookies, once a week.
Salt; careful, esp if you have heart problems. Chips, once a week, usually cheat at twice, especially since Blairs carries a UK handcooked brand.
Chicken, once or twice a week, meat, once a week, pizza, three a month, etc
EVERYTHING in moderation, walking / exercise daily.... got vaxx'd 4 months ago, will get booster when avail. Mask religiously.
Someone should have told me to get fat when in University (early 70's), so I could stay within 25 pounds of that now without all that effort lol.
are you sure about that?
maybe i'm wrong but keto falls into the low carb category, including the carnivore diet and hybrids of the two (ketovore, lion diet, etc) so most of the following links have examples of the benefits of a keto diet and or intermittent fasting.
here's an interview with Dr Berry, he's the person with the beard. (lol)
Carnivore Success Stories
Dr. Cywes the #CarbAddictionDoc
do you spose Dr. Berry is a quack? he's the guy with the beard.
Low Carb Down Under
Nutrition with Judy
I'm not saying they don't work. I'm saying they don't work better than any other calorie restricted diet. I can lose just as much weight on chips and Twinkies as I could on keto or carnivore when calories are matched. What macro nutrients you choose to consume (or not consume) makes no difference, a calorie deficit is what causes weight loss.
Not saying that. He makes money selling a specific diet. For $14/month he will tell you how to not eat carbs. He is extremely biased. Almost every influencer/celebrity/doctor on the internet heavily promoting a certain diet is trying to sell you something. They don't make as much money by being honest and telling people that calorie restriction on any nutrition plan will result in the same weight loss in the long term.
People want short cuts and "hacks" to weight loss. The weight loss industry over the last half century has conditioned people to believe that cutting out certain foods or macros is the magic cure to obesity and health. It is not. Calorie restriction is. Which, btw, every single one of these diets, and every other diet that has ever existed, requires to lose weight. No diet breaks the laws of physics.
Just a personal opinion here; if a diet requires you pay a doctor for guidance it is probably not safe for the average person to attempt.