Help get me reduce some weight

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moda0306
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Re: Help get me reduce some weight

Post by moda0306 » Fri May 18, 2018 8:45 am

Maddy wrote:
Thu May 17, 2018 11:42 pm
moda0306 wrote:
Thu May 17, 2018 8:56 pm
Lots of awesome recipes lean on heathy doses of meats and tons of veggies with good sauces and seasonings.
Moda, would you share a few?
Aarin's Salad

- Romaine, red onions, peppers, cucumbers, tomatoes, black olives, avocado, feta cheese chunks, anything else you like.



Shrimp & Brussel Sprouts

- Sautee 5 cloves of garlic in butter
- Add 2 lbs uncooked shrimp... cook lightly
- Add 2 lbs brussel sprouts (cut off butts)
- cook to desired tenderness.
- splash with desired amount of Balsamic Vinegar & salt/pepper to taste.


Ginger Chicken Stir Fry

Ginger Stir Fry Recipe:
Rice
2 Cups (uncooked) White Rice
3.5 Cups Water
Meat
1 Tbsp Sesame Oil (Coconut Oil for Paleo)
3 Chicken Breasts, thinly sliced
Sauce
2/3 cups Soy Sauce (low-sodium)
¼ cup Brown Sugar (not ideal for paleo… tasty without it)
1 Tsp Cornstarch (sub. Rice Flour for paleo)
1 Tbsp minced fresh Ginger
1 Tbsp minced Garlic
¼ tsp. Red Pepper Flakes
Veggies
1 Tbsp Sesame Oil (Coconut Oil for Paleo)
2 Onions
2 Bell Peppers
A bunch of Pea Pods
Container of Portabella Mushrooms
4 Carrots (peeled and cut)
Others: Baby Corn, bamboo shoots, water chestnuts, broccoli.

1) Slice Chicken (Easier when still semi-frozen).
2) Cook Rice. It’s always different depending on your rice-maker or pot, but generally simmer rice for 20-25 minutes in about twice as much water.
2) While Rice is cooking, make Sauce, mix well with fork (especially with rice flour, which doesn’t mix well).
3) Pour sauce on chicken as marinade, let sit for 15 minutes while you…
3) Heat Oil in pan, then throw in sliced vegetables. Cook until mostly soft.
4) Remove chicken from marinade, reserving liquid. Heat 1 Tbsp of Oil in skillet over medium-high heat. Cook and stir chicken until slightly pink on the inside (4 minutes). Pour in vegetables and reserved marinade to skillet. Bring to a boil, cook and stir until chicken is no longer pink and vegetables are tender (5-7 minutes).
5) Serve over Rice!!  



Pork & Kraut (not a ton of veggies but kraut & taters make a good filler):

https://www.allrecipes.com/recipe/22863 ... auerkraut/

(Sub chicken broth instead of water... and I usually double the recipe).



I have a vegetable soup recipe but can't find/remember it.

Now that I think about it, it's more about adding vegetables wherever you can. Sometimes it's in the recipe. Sometimes it's just hammering down a bunch of cucumbers & tomatoes with salt & pepper on them... some times it's a huge salad. If you're only eating once or twice a day, and one of those meals is very heavy on vegetables and you go with healthy meats and good seasonings/sauces, you really can't go wrong.
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Re: Help get me reduce some weight

Post by Mountaineer » Fri May 18, 2018 8:46 am

dualstow wrote:
Fri May 18, 2018 8:41 am
I always think about an orangutan mentioned in Roger Fouts' excellent book, 'Next of Kin' (which is mostly about Washoe the chimp).
This orang was happy and beloved by zoo-goers who were enthralled with his crayon drawings.
When the vets decided he was overweight, they reduced his meal portions and not long afterwards he started angrily eating the crayons and throwing his feces at his visitors and former fans.

Now, I haven't gotten quite that bad. (A woman at Tim Horton's did, the other day). But, I feel some kinship with that orang. Take away my morning protein and I get ragey.
Well, I must say that woman did lose some weight at Tim Horton's. :o
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Re: Help get me reduce some weight

Post by dualstow » Fri May 18, 2018 9:29 am

hahaha. Quickest weight loss ever.
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Re: Help get me reduce some weight

Post by stuper1 » Fri May 18, 2018 9:45 am

moda0306 wrote:
Fri May 18, 2018 8:45 am

Aarin's Salad

- Romaine, red onions, peppers, cucumbers, tomatoes, black olives, avocado, feta cheese chunks, anything else you like.

I love me a good salad, and that one sounds great. What would the dressing be?
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Re: Help get me reduce some weight

Post by moda0306 » Fri May 18, 2018 9:58 am

stuper1 wrote:
Fri May 18, 2018 9:45 am
moda0306 wrote:
Fri May 18, 2018 8:45 am

Aarin's Salad

- Romaine, red onions, peppers, cucumbers, tomatoes, black olives, avocado, feta cheese chunks, anything else you like.

I love me a good salad, and that one sounds great. What would the dressing be?
Ah you sly b@stard... you got me! :) I like sh!tty Wal-Mart Caesar... Aarin does garlic salt and olive oil. Feta takes it to the moon, though, so between that and the black olives, you almost don't need dressing or not much anyway. Other things we add that I forgot are hard boiled egg slices, mushrooms, and sometimes a few chip crumbles for some extra crunch & salt (but not much). Adding some of the goodies makes eating a huge salad much more appetizing to me, and ultimately makes my consumption of the rest of the meal quite a bit less to fill me up, and I'm less groggy after then, and obviously the veggies have health benefits well-beyond the "fill-up" factor.
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Re: Help get me reduce some weight

Post by moda0306 » Fri May 18, 2018 10:06 am

Really the trick with salads isn't finding "the right recipe," it's the tedious process of cutting up at least a handful of different vegetables and add-ins to make it a gooood salad. I want to like the process but I can't unless someone else is carrying the weight and I'm just helping. As well as the act of having all the produce you want freshly on-hand, which is its own chore. Luckily, other than those dastardly red onions, Aarin just attacks these things in the store and kitchen as well as cleanup while I handle the raw meat, seasoning and cooking aspects. I tell you there's nothing quite like good team-kitchen element to a relationship. 3 years ago we were both useless as tits on a boar in the kitchen. Now we are like a finely tuned machine. We rarely go out to eat, and when we do, we're usually subtly reminded why we don't.
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Re: Help get me reduce some weight

Post by Kriegsspiel » Fri May 18, 2018 3:21 pm

I think the "butter in coffee" thing started as a prank. Like all those kids who said they were eating Tide pods. But now people do it and think they're a wizard.
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Re: Help get me reduce some weight

Post by l82start » Fri May 18, 2018 7:58 pm

butter in the coffee is adding calories but it doesn’t break keto. strictly speaking it probibly counts as "breaking your fast", but if you are ketogenic, I suspect it "only kinda" counts as breaking it, and your body just keeps fat burning for energy (no sugar allowed). if you are intermittent fasting without being low carb then it is harder to go without food and beat the growling appetite to begin with..

unlike tide pods butter actually tastes good, :o ...but it has become sort of a fad "thing"... i was doing it regularly when I was working on a high energy output physical labour job, and fad or not it does work.. i could work circles around the monster energy drink junkies, and I have zero doubt it was better for me. :D
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Re: Help get me reduce some weight

Post by dualstow » Sat May 19, 2018 10:47 am

Best thing for brain fog is fresh air, btw.

Whatever I was about to post about food, all I can think of, suddenly, is the all snake restaurant mentioned by desert in the gold forum.
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Re: Help get me reduce some weight

Post by Cortopassi » Sat May 19, 2018 11:41 am

I am lo-carb and keto most of the time. When I am strict, I absolutely lose weight. The more fat I have in my diet, the more I lose.

I almost never eat bread, pasta, rice, other grains.

My downfall is not that I don't like the selection on lo-carb/keto, it's that I always revert back to poor eating habits.

My range for years is 190-200 (at the top end right now with many birthdays, and upcoming grad parties). I will strict lo-carb it for a few weeks, and get near that low end. Then, invariably, there is a party, or a bag of chips or something that I'll have, and I start a slow climb back up. Once a couple pairs of pants don't fit nicely anymore, I will jump back on and go down.

But physically, even on really strict keto, I always plateau. I have yet to be able to break 189 in the past 10 years. I have this mental image of being able to get to 180, just to see, but something always halts it at right around 190.

Also, there is a good correlation for me with less joint issues and better sleep at the low end. You'd think with those benefits, it would be easy to keep on it. But there's always something.
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Re: Help get me reduce some weight

Post by Cortopassi » Sat May 19, 2018 11:43 am

One other thing, Xan(??) can the original post title be put into good English? Drives me nuts every time I see this! :D
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Re: Help get me reduce some weight

Post by Cortopassi » Sat May 19, 2018 3:14 pm

Desert wrote:
Sat May 19, 2018 12:43 pm
Cortopassi wrote:
Sat May 19, 2018 11:41 am
I am lo-carb and keto most of the time. When I am strict, I absolutely lose weight. The more fat I have in my diet, the more I lose.

I almost never eat bread, pasta, rice, other grains.

My downfall is not that I don't like the selection on lo-carb/keto, it's that I always revert back to poor eating habits.

My range for years is 190-200 (at the top end right now with many birthdays, and upcoming grad parties). I will strict lo-carb it for a few weeks, and get near that low end. Then, invariably, there is a party, or a bag of chips or something that I'll have, and I start a slow climb back up. Once a couple pairs of pants don't fit nicely anymore, I will jump back on and go down.

But physically, even on really strict keto, I always plateau. I have yet to be able to break 189 in the past 10 years. I have this mental image of being able to get to 180, just to see, but something always halts it at right around 190.

Also, there is a good correlation for me with less joint issues and better sleep at the low end. You'd think with those benefits, it would be easy to keep on it. But there's always something.
Interesting ... my range has been about 10 lbs heavier than yours, but the pattern is similar. For reference, do you remember what you weighed in your mid 20's?

I was thinner than I wanted to be back then, at around 165 to 170. But I would like to get down to 175 to 180.
I maxed out in high school during football, sure, sure, SOME of it was muscle, maybe, at about 245. In my 20s, I was generally around 210. 30s to now (51, 6' 3") has been the 190 to 200 range.
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Re: Help me to reduce my weight

Post by Cortopassi » Sat May 19, 2018 3:17 pm

MangoMan wrote:
Sat May 19, 2018 12:49 pm
Corto,
I know you bike a lot, but have you tried adding some weight training? I don't lift for size, but lower weight with 20 or so reps to keep tone and avoid injuring my back. More muscle will help you burn more calories when at rest.

btw: You can edit the subject line when you post
My wife does Crossfit. She had always had rail thin arms, and now has definition and is always talking about working out.

I walk and bike. I just generally do no like weightlifting, unless it is hauling cut branches, bag of soil, etc, around the yard. I can't lift weights just to lift weights.

As to the waist size of pants, I agree. A 36 now, which I wear, depending on the mfg is nicely tight to really loose.
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Re: Help get me reduce some weight

Post by Mark Leavy » Sat May 19, 2018 7:03 pm

Really?

Nothing works better than just stop eating.

That's it. No other thinking required. For most people, you will lose about 2/3 pound per day of not eating. There is nothing else to worry about. If you are overweight, then it only means you have an excess of food to live off of. You will be full on carnivore/ketogenic while you are not eating. Great! That is the best source of fuel for your body.

Anyone that tries to sell you some other scheme than "Not eating" either has an agenda or is afraid to address science.

The great thing about not-eating is that you won't die.

You will lose weight. (Both fat and muscle)
Sick tissues will be sacrificed at a higher priority than healthy/necessary tissues.

You will not get "Ripped" or look healthy - but you will survive just fine and a followup of healthy eating, strength work and sunshine will have you looking great in a few weeks.

Seriously, there is no better program. Any diet that is a weight loss diet relies on stored fat and protein. There is no better diet than not eating. Pure fat and protein. In exactly the right proportions.

Mark
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Re: Help get me reduce some weight

Post by eufo » Sun May 20, 2018 8:07 am

Mark Leavy wrote:
Sat May 19, 2018 7:03 pm
Nothing works better than just stop eating.
I agree with you 100%.

The problem most people have who are overweight is that they've adjusted their bodies to expect regular intakes of easily accessible energy. Once hooked on sugars and starchy carbohydrates, it's EXTREMELY difficult to stop eating. The body will CRAVE food. The hunger will eventually drive the person to consume anything they can find.

The easiest way to get your body ready to consume its own fat stores is to start off lowering your carbohydrate intake. Proteins are good, but eating fat is even better. Get your body used to consuming fat and eventually it will be fully ready to convert fat stores instead of demanding you go eat something. Once you're at this stage, it's easy to skip a meal... then two... then skip a day... two. Intermittent fasting is easy to accomplish at this point and that's when you really see results.

I believe this kind of no-nonsense dieting is generally dismissed because it doesn't support a strong economy of people buying more and more food.

For myself, I generally fast all weekend and have lunches (with occasional breakfasts or dinners, never both) during the week for social reasons. For lunches I opt for as low carb as the menu will allow.
Don't agree with me too strongly or I'm going to change my mind
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Re: Help get me reduce some weight

Post by Cortopassi » Sun May 20, 2018 9:38 am

eufo wrote:
Sun May 20, 2018 8:07 am
Mark Leavy wrote:
Sat May 19, 2018 7:03 pm
Nothing works better than just stop eating.
I agree with you 100%.

The problem most people have who are overweight is that they've adjusted their bodies to expect regular intakes of easily accessible energy. Once hooked on sugars and starchy carbohydrates, it's EXTREMELY difficult to stop eating. The body will CRAVE food. The hunger will eventually drive the person to consume anything they can find.

The easiest way to get your body ready to consume its own fat stores is to start off lowering your carbohydrate intake. Proteins are good, but eating fat is even better. Get your body used to consuming fat and eventually it will be fully ready to convert fat stores instead of demanding you go eat something. Once you're at this stage, it's easy to skip a meal... then two... then skip a day... two. Intermittent fasting is easy to accomplish at this point and that's when you really see results.

I believe this kind of no-nonsense dieting is generally dismissed because it doesn't support a strong economy of people buying more and more food.

For myself, I generally fast all weekend and have lunches (with occasional breakfasts or dinners, never both) during the week for social reasons. For lunches I opt for as low carb as the menu will allow.
I do IF daily, but it is not a long one... only about 12 hours (I never eat breakfast).

I'm going to try a few days with just dinners (and a coffee with heavy cream in the morning -- debates on whether 100% fat breaks the fast), and still lo carb and see how things go. I'm the type of person who is never really hungry anyway. This always seems hard to explain to people, my daughter for example will sit down to dinner and say "I'm starving," and I never feel that way. I like eating, but never OMG I have to eat. So IF has never been a problem.
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Re: Help get me reduce some weight

Post by l82start » Sun May 20, 2018 10:02 am

Cortopassi wrote:
Sat May 19, 2018 11:41 am
I am lo-carb and keto most of the time. When I am strict, I absolutely lose weight. The more fat I have in my diet, the more I lose.

I almost never eat bread, pasta, rice, other grains.

My downfall is not that I don't like the selection on lo-carb/keto, it's that I always revert back to poor eating habits.

My range for years is 190-200 (at the top end right now with many birthdays, and upcoming grad parties). I will strict lo-carb it for a few weeks, and get near that low end. Then, invariably, there is a party, or a bag of chips or something that I'll have, and I start a slow climb back up. Once a couple pairs of pants don't fit nicely anymore, I will jump back on and go down.

But physically, even on really strict keto, I always plateau. I have yet to be able to break 189 in the past 10 years. I have this mental image of being able to get to 180, just to see, but something always halts it at right around 190.

Also, there is a good correlation for me with less joint issues and better sleep at the low end. You'd think with those benefits, it would be easy to keep on it. But there's always something.
even with keto or low carb you will hit plateaus, I went through the same experience trying to drop weight, what worked best for me was accepting the plateau and breaking my keto low carb diet strategically,
if I blew it and had a junk food craving /binge I would jump back into hard keto for a bit to make up for it, if I was just adding some carbs or having minor junk food treats, I would add in small quantities and keep an eye on the scale, if my weight started climbing beyond the normal few day fluctuation I would cut back. One of the best advantages of keto diets is getting a metabolism reset, I found that if I followed the above pattern my system would reset and food that would cause additional weight gain at my former heavy weight would no longer cause gain at my new stable plateau weight. it took some time to go the full distance starting with some impressive quick losses then a plateau a gradual drop of 5 to 10 lbs another plateau and so on till I hit a new stable at my near ideal weight..
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Re: Help get me reduce some weight

Post by Maddy » Sun May 20, 2018 10:30 am

Mark Leavy wrote:
Sat May 19, 2018 7:03 pm
Nothing works better than just stop eating.
If I did that, I'd be flat-on-my-back exhausted, unable to accomplish anything. Going low carb had me nearly non-functional for three to four weeks, at which point things settled down and I felt better than I had in a long time. But that transitional few weeks was like being in drug withdrawal.
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Re: Help get me reduce some weight

Post by Kriegsspiel » Sun May 20, 2018 10:33 am

eufo wrote:
Sun May 20, 2018 8:07 am
The easiest way to get your body ready to consume its own fat stores is to start off lowering your carbohydrate intake. Proteins are good, but eating fat is even better. Get your body used to consuming fat and eventually it will be fully ready to convert fat stores instead of demanding you go eat something.
False (good advice, but what you wrote is not true). Eating fats in place of carhohydrates does mean that your body is using fat as the main energy source, but you are only going to be losing BODY FAT if you eat less than your maintenance calorie level. And if you were doing that while eating carbs, you'd be losing body fat at that point as well, assuming equal protein and EFAs.
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Re: Help get me reduce some weight

Post by eufo » Sun May 20, 2018 10:47 am

Kriegsspiel wrote:
Sun May 20, 2018 10:33 am
eufo wrote:
Sun May 20, 2018 8:07 am
The easiest way to get your body ready to consume its own fat stores is to start off lowering your carbohydrate intake. Proteins are good, but eating fat is even better. Get your body used to consuming fat and eventually it will be fully ready to convert fat stores instead of demanding you go eat something.
False (good advice, but what you wrote is not true). Eating fats in place of carhohydrates does mean that your body is using fat as the main energy source, but you are only going to be losing BODY FAT if you eat less than your maintenance calorie level. And if you were doing that while eating carbs, you'd be losing body fat at that point as well, assuming equal protein and EFAs.
What I said isn't false, but maybe not complete. I'm not advocating a high calorie diet, just one that is made up of fats and some protein.

I also nibble on macadamias sometimes and for lunch I try to get green veggies.
Don't agree with me too strongly or I'm going to change my mind
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Re: Help get me reduce some weight

Post by Maddy » Sun May 20, 2018 11:33 am

I don't understand the biochemistry, but what I've read from seemingly reliable sources is that going to a low-carb, high-fat diet--regardless of the amount of calories consumed--effectuates a switch in the body's preferred metabolic pathway. At some point, yes, you do have to consume a net negative in calories to lose weight, but the point, I think, is that it's a whole lot easier (in fact, effortless) when your body has become accustomed to using ketone bodies for energy and is not behaving like a crazed addict screaming for sugars and carbs.
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Re: Help get me reduce some weight

Post by Cortopassi » Sun May 20, 2018 2:33 pm

Maddy wrote:
Sun May 20, 2018 11:33 am
I don't understand the biochemistry, but what I've read from seemingly reliable sources is that going to a low-carb, high-fat diet--regardless of the amount of calories consumed--effectuates a switch in the body's preferred metabolic pathway. At some point, yes, you do have to consume a net negative in calories to lose weight, but the point, I think, is that it's a whole lot easier (in fact, effortless) when your body has become accustomed to using ketone bodies for energy and is not behaving like a crazed addict screaming for sugars and carbs.
That’s probably the best way to put it!
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Re: Help get me reduce some weight

Post by Kriegsspiel » Sun May 20, 2018 3:37 pm

eufo wrote:
Sun May 20, 2018 10:47 am
Kriegsspiel wrote:
Sun May 20, 2018 10:33 am
eufo wrote:
Sun May 20, 2018 8:07 am
The easiest way to get your body ready to consume its own fat stores is to start off lowering your carbohydrate intake. Proteins are good, but eating fat is even better. Get your body used to consuming fat and eventually it will be fully ready to convert fat stores instead of demanding you go eat something.
False (good advice, but what you wrote is not true). Eating fats in place of carhohydrates does mean that your body is using fat as the main energy source, but you are only going to be losing BODY FAT if you eat less than your maintenance calorie level. And if you were doing that while eating carbs, you'd be losing body fat at that point as well, assuming equal protein and EFAs.
What I said isn't false, but maybe not complete. I'm not advocating a high calorie diet, just one that is made up of fats and some protein.

I also nibble on macadamias sometimes and for lunch I try to get green veggies.
You're nibbling, I'm quibbling.
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Re: Help get me reduce some weight

Post by mrbk2fi » Tue May 22, 2018 1:19 pm

I have been following NSNG f(No Sugar, No Grain) for almost a year. I have found it to be very filling, I'm almost never hungry, and I stay thin.
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Re: Help get me reduce some weight

Post by Cortopassi » Sat May 26, 2018 10:11 am

Update:

I've been doing IF for 7 days now, other than 2 coffees with some heavy cream in the morning, I've been eating within a 2-3 hour window, so effectively a 20+ hour fast.

--I went from 200 to current 193.8
--I understand again what hunger is. Around 2-3PM in the afternoons, my stomach is not happy and I start thinking about dinner
--Food at dinner has been much more tasty. Found myself saying "damn this is good" quite a lot
--Occasional lightheadedness and racing pulse

Overall, for me, it is a bit too long. The results are good, and quick, but I think if I took a portion of the calories I eat at dinner and put them toward lunch, I'd feel better overall.

There is little doubt that this way, where I am eating less calories (and lo-carb), vs. prior attempts, where I have simply been assuming lo-carb will get the weight off naturally, but not cutting calories, are different. In my normal lo-carb runs, I would just cut out nearly 100% of carbs, but always replacing with a spoon of peanut butter here, one there, another over here...so I wasn't consuming as many carbs, but overall probably consuming more calories.

With this long IF, hard to get enough calories in during the timeframe and the weight is coming off a lot faster.
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