Won’t work. You need both simple and complex carbs before running. Not too much of complex carbs but enough for endurance on the longer stretches. And have the complex carbs atleast an hour before the run
For someone who lost 46KG moving from 136KG to 90KG within a year, the first 10KG I lost was within a month. That is how anyone who wants to make use of appetite suppressants should focus on. Because if you are able to build up a good diet habit, taking into control the type of food, when you eat and how much you eat everyday, then for morbidly obese people like myself, the first 10KG is going to be relatively easy to lose. And even if that is all you lose, for obese people, every KG you lost can make a significant difference on your joints and your heart health. Today after 2 years of losing those weight, I am now consistently at 95-96KG keeping most of my diet habits in terms of choices but of course more liberal in giving myself treats whenever I felt like it but its alot less liberal in my previous habits. I think diet lifestyle meaning choosing more fruits, more fibre rich food like vegetables and healthier proteins like stir fry chicken with lesser sauce than deep fried chicken etc would make your healthy endeavours more sustainable. The thing I do struggle with is exercise though and that is why I am still very heavily dependent on my diet choices to maintain my weight.
If it’s any consolation, they’re bang average. The sauce is bland and too thin.
Branston beans >>>
As is most American chocolate. What were they thinking?
Anyway going to give the climbing wall a go this evening. Taking the little one so not sure how much I’ll get done myself but cross fingers. Good reintroduction to it I hope.
Any chance you can go on walks?
Decent times! Better than my best 5k by some margin and sub 8 minute miles. My times have plateaued of late. Feeling like I’ve hit a wall a bit.
Years back when I did a lot of exercise in sport there was one particular trainer that was a cut above the rest when it came to the finer details of diet, weight gain weight loss etc. There was one supplement on the market that he did recommend to most though - it was/is called CASILAN
The way he described it and I have no evidence to say it was not true… when the body sleeps, this supplement helps speed up recovery of the muscles and tissue damage that is created by strenuous exercise… It reduces appetite greatly so you can continue to eat too much, or not, but it does stop you hunting down snacks every 5mins… It comes in powdered form and can be added to most things, or easily made into flavoured shakes etc
Easily found on google with lots more information
Weight loss is 90 percent diet. It’s the loss of muscle with weight loss due to diet which requires excercise.
It’s a protein powder with very less carbohydrates.
90 percent protein in fact. What it does is it satiates your hunger. Not a bad shout out by your trainer.
Yeah no argument but just moving is so beneficial for joints and mental well-being etc. Benefits are massive.
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Be careful with this sort of thinking, especially if your exercise is being done with a view to weight management.
Carbohydrate is necessary to fuel a training run, but under the vast majority of circumstances you’re going to have plenty of it available without having to specifically fuel up for your run with additional food. Dabbling in these techniques that are not meant for recreational exercisers pushing 10k fun runs will invariably lead to you scarfing more calories for no added performance benefit.
It’s just a protein powder. There is an old body building idea that sleep was a dangerous time because for people who convinced themselves they have to eat every protein 3 hours to sustain amino acid levels in the blood, the 8 hours of sleep presented a challenge. This lead to the idea of purposefully eating “long acting” proteins before bed, with Caesin, the milk protein this supp is made from, is the favourie. It’s all a big of a myth though. Both the issue of what happens over night during an overnight fast, and the special properties of caesin relative to other proteins.
If your diet is too low in protein this sort of thing might help, but in the west at least few people’s diet is. Once people start thinking about cleaning up their diet they may leave room for a protein supplement, but that its role is simply to replace protein in the diet that has been eliminated and help hit with overall protein targets. Outside of avoiding some crappy proteins (soy, collagen) there isnt going to much if any value in that coming from any particular source. The vast majority of protein powders are whey based, because they are cheap and effective and so there is rarely any value in searching out something different, and know that once you do the cost goes up very quickly because its extistence is largely predicated on there being a body building myth about that particular source of protein that justifies its existence.
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Cutting out chocolate, puddings, chips & other grease saturated foods, and replacing them with cold meat salads and grilled chicken & pork etc.
I do have a real soft spot for dry roast peanuts though, probably consume around 200g daily.
I’ve convinced myself that the protein content justifies the fat content they have.
Finding my new routine super tough at the moment.
Was late at work this evening so couldn’t go climbing. Got in at 6pm, said hello’s cooked evening meal, ate evening meal, put little’un to bed, got lunch box ready for tomorrow including extra breakfast. Shower, got clothes ready for tomorrow, locked up house and shut everything non essential off, bed.
Alarm set for 5:30am.
Good thing is no time to think about biscuits and desert after food. No time for evening snack.
Brilliant that you are on your journey.
There is no single diet that works for everyone. Amending your food choices can though have a significant impact on your health.
A basic guide
Do not ever use or cook with seed oils - they are ultra-processed and toxic to the body. Use olive oil or butter.
Reduce sugar and carbs as much as possible - including fructose - If you want to eat fruit, berries are the best option. A red bell pepper has 10x the vitamin C of an orange.
Get as much sleep as you are able.
Get out into nature as often as possible. Being in a natural environment helps your mood and studies suggest that just being in nature may increase the diversity of your microbiome. A diverse microbiome may enable fat loss.
Exercise will not cause you to lose weight - It is though fantastic for your health and creates the conditions within the body to enable fat loss.
If you adopt that basic framework then its a case of experimenting with the “diet” that works for you.
Hope you have tremendous success.
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Cheers.
Didn’t know that about peppers, I happen to love loads of raw peppers in a salad.
I spend a lot of time on the golf course, but seldom does it stop me being a permanent grumpy twat.
Maybe I need more time outside?
I am finding that the older I get, the less time I want to be inside.
Is that a sexual innuendo?
Good advice apart from avoiding carbs and being scared of fruit. Carnivore/paleo dogma, but no susbstance behind it.Avoiding/limiting carbohydrates won’t be sustainable for most people - they’ll feel worse and they’re delicious. Nothing to be afraid of there.
The seed oil stuff is falling into that category as well, although limiting your use of oil is almost always going to be a positive. If you’re making a stiry fry in a wok is butter going to be a better choice than rapeseed or peanut oil? Don’t think so.
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The oil thing is fascinating. I’m a member of a Facebook group that promotes a very very strict diet to improve kidney health in people with CKD. There is some evidence it works, for some at least.
Much of it is not rocket science. The diet is 100% vegan, no sugar, limited grains, selected fruits and veg only due to the impact some can have on kidney patient blood work and possible inflammatory affects. Absolutely no oil in any form due to endothelial inflammation .
Some members have reported incredible improvements in their kidney performance from the diet. The specifics unfortunately are scarce given that details of their kidney problems are very unique to each individual and actual improvement is only recorded in blood work. I’m not aware of any biopsy work done to understand the actual level of improvement. I’m trying to ease my way in that direction but it is incredibly strict and restrictive. Ultimately I’d like to see if there’s a specific part of the diet that can really improve my own numbers.
Worth noting the group does not support vigorous exercise as this increases muscle breakdown and increased creatinine levels. That’s a bit of a red flag to me personally.