Vutulaki wrote:Anyway will be good to have someone with a brain keeping me honest.
All ive had today is a flat white with an equal which is an artificial sweatner I think 50 cals, lunch will be chicken satay and rice 545 cals according to the pack then dinner is steak, potato and sweat corn. I have low cal flavoured mineral water to drink and pears to snack on. Whats your thoughts on fruit/fractose?
Are you a calories in vs out guy or do you think theres more to it? Leigh if you remember him sent me a PDF on carb backloading which I never finished reading, what are your thoughts on this? PM me your email and ill send it to you, its an ebook consisting of some 238 pages so I cant link or cut and paste it here
Sounds like garbage from the moment you started eating the first bite of the day. You need to enter all the items in cronometer so we can see what you are doing. You have to learn to meal prep.
Fruit/fructose is just fine, everything has its purpose.
Calories in vs calories out, yes but not 100%. When you "bulk" or eat more than you burn, your metabolism speeds up and the math gets a little skewed. When you "cut" or eat less than you burn, your metabolism slows down over time and it gets more and more difficult to lose weight, especially fat and not muscle.
You can send that link. Add me back on FB instead. But again, don't get too theoretical. Instead, keep the principles science based and simple such that they can be formulated in a few sentences. Just have this principle the diet adheres to;
When you eat an excessive amount of carbs and calories in general, your blood glucose rises very high and your pancreas have to produce a lot of insulin to transport it into muscle et.c. Whenever your insulin levels go up, your sensitivity to insulin goes lower. If you keep doing these huge meals over and over you develop insulin resistance. This is why you aren't satisfied with portions of food in regular intervals that keeps you in a lower bodyfat level.
Instead of going on a very restrictive diet, which you won't do permanently anyway, go on a lifelong diet. To increase insulin sensitivity faster, you can do different types of exercising. Both heavy weight training and LISS cardio improve insulin sensitivity in their own way.
Meal prep might be a make or break thing for following a diet. To make things ultra simple I would recommend four meals a day with 50g protein and carbs in each, and try to keep the fat not too high. 400 p+c = 1600 calories from there, and if you get to 100g fat you are at 2500 calories. You will have to switch to real foods though.
An example would be 2 chicken 1 fish 1 beef meals.
1: chicken breast wrapped in corn tortilla with a tiny bit of sriracha mayo (can easily wrap a 100 of these and freeze)
2: chicken breast with cashews, veggies, jasmine rice
3: salmon with veggies, rice or repeat #2
4: lean ground beef burger, a slice of cheese, condiments, a bit of air fried sweet potato fries.
Just make it really simple to both prepare and eat. I have been eating out of glass pyrex meal prep boxes the past 5 years for my meal 2 and 3, and my morning chicken breast in tortilla in the car on my way to work.
