The Healthy Thread
The Healthy Thread
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- drgs4
The best sitting position is the next one
Discuss
- Yes. The only bad posture is prolonged posture.palimpsest
- I prefer sitting like this, personally.Continuity
- _niko, sors de ce corps.palimpsest
- Continuity5
Eating *too* 'clean', as it turns out, can be detrimental to your overall fat loss/body recomposition goals, and ultimately unsustainable.
(Trigger warning for you anti-carbers and Keto 'n' Crossfit Culties: contains actual real science, empirical data, and an abundance of common sense)
- Shots fired.palimpsest
- Just for what he says about dieting it's worth the watch.palimpsest
- Yurp. With only a couple of exceptions with regards to biomechanics on a couple of movements, Jeff Nippard is a solid science communicator.Continuity
- Continuity3
So, the whole gelatine-in-burgers thing got me thinking:
Any of you supplementing with collagen? Having turned 50 thirteen days ago, and realising that my tendons and joints aren't what they used to be, I'm thinking collagen might be a good tactic — especially since I'm a frequent lifter.
Any anecdotes to share? Also, what's the recommended dose? Google search results are all over the shop.
- "Realising"? More like finally stopping being in denial, and admitting it.Continuity
- Don't know about collagen but my mother is looking into Platelet-Rich Plasma (PRP) Injections. https://www.hss.edu/…palimpsest
- I've been looking into them to...
https://www.bubsnatu…fooler - Stay Flexy:
https://stayflexy.co…palimpsest
- NBQ00-5
- NBQ00-4
- jagara6
So, I'm a bit of a chubby chub-chub.
Thinking of doing simple intermittend fasting (eating twice a day, skipping breakfast), so 16 hours no food, and 8 hours with.
First meal at 12:00, last meal at 8.
It seems perfectly doable for me. At least skipping breakfast.
Tried it? Had good results?
- It depends. You just need to eat less calories than you spend. If this gets you there, great.dmay
- ^ This. Being in a calorie deficit will make you lose weight.
Around 500 kcal/day will do you, though I would recommend strength training to go with it.Continuity - ^ This.
Intermittent fasting is not a magic pill. Any diet might have side effects that could help towards your goal but the solution is never the diet itself.palimpsest - Technically, intermittent fasting isn't a diet, it's an eating schedule. But yeah, you can't fast and eat junk food and expect weight loss.jagara
- '[...] you can't fast and eat junk food and expect weight loss.'
Sure, you can. Provided you're still in a calorie deficit.Continuity - Any change in your eating habit is a diet regardless of the desired outcome.palimpsest
- I'm overweight and I know it's not because I'm eating 3 meals.
Fat storage is created by "excess" calorie intake. As simple as that.palimpsest - I think what dmay, Continuity and myself are really getting to is the reason why you have fat storage and the ways to go around reducing that.palimpsest
- Either intake less calories in whatever way you're taking them or use them.
But also do crunches, because that targets abdominal fat.palimpsest - You'll know it's working because you'll feel the calories burning. XDpalimpsest
- ^ This.Continuity
- It has worked for me but only because the fasting rule helped be curb my total calorie intakenb
- I understand the excitement of anyone taking on a diet. Already it makes you think about what you're already eating. Don't miss the forest for the trees.palimpsest
- Ive been doing intermittent fasting for about a year. Initially drop weight to make it easier on my knees for running. Lost about 7kg over 3 months....thumb_screws
- ...but then it plateaued. I still do the fasting, I needed to get into some healthier routines and found it stops me from snacking when I don’t need too.thumb_screws
- i used an app to track my calories several years ago (entering every meal for a couple months) and learned to have a running tally in my head throughout the daykingsteven
- @kingsteven
From experience that is a solid option. I did it for a week, I weighed everything. It gives you a clearer understanding of what you're consuming.palimpsest - @thumb_screws
Another option is strength training which many runners avoid. I think the overall message here is to have an objective view of what really works.palimpsest - it has kept me right. i have a few caveats: fruit can be deceptive on a calorie diet - if you eat a lot of junk you will tend to substitute with too much fruitkingsteven
- = no weight loss. about 50% of the calories in nuts pass straight through you, so nuts tend to look bad on a calorie diet but actually often a better optionkingsteven
- as they fill you up. similarly to nuts you will piss away a lot of the calories in liquids. but. overall you need to choose food with high satiety.kingsteven
- generally food which is sweet + fat won't contribute to the sense of fullness. so drinking a sweet drink with a meal is counter-productive.kingsteven
- Sounds like essential oils but whatever works for you.palimpsest
- i just started this. but with different expectations. i know the initial weight loss will plateau. I went to IF for the autophagy. And I will be movingMrAbominable
- to keto also. Keto helps with the hunger but the few weeks getting there will suck. also, I'm doing Breaky and Lunch, no dinner. Tend to overeat at dinner.MrAbominable
- #essentialoilspalimpsest
- 'about 50% of the calories in nuts pass straight through you, so nuts tend to look bad on a calorie diet but actually often a better option'Continuity
- You're fooling yourself.Continuity
- Nuts have an astonishing amount of fat and fat — all fats, regardless of source or nature — has 9 kcal per grams, versus 4 kcal per gram in protein and carbs.Continuity
- i'm talking about the caveats of only counting calories. calorie controlled diets tend to cut out nuts but you don't process all the calories and they have manykingsteven
- other nutritional benefits if you're constructing a low calorie diet.kingsteven
- We're not saying nuts are bad. Oreos aren't bad either. We're talking strictly about weight loss. Calories in, calories out.palimpsest
- "nuts pass straight through you" is a fucking joke. They have some fast-pass road badge or something?palimpsest
- 'you don't process all the calories'
Are you having a laugh? If this were true, no-one would be fat.Continuity - 5% of ingested calories are lost in stools and urine. you loose up to 50% of calories in nuts as they are only partially digested.kingsteven
- Source, please.Continuity
- "If you drink your own urine there's no waste"palimpsest
- Weight loss is all about calories. Get to around 1500-1600/day and pounds will fly off.
I eat lunch at 10-ish, dinner at 7, and a few snacks.formed - That doesn't make you lose weight, though. Count those calories, short of running marathons it's the only way (and it's super simple/easy).formed
- ^palm is right. Nuts can be very healthy, but you only need a few almonds a day. They will totally make you gain weight, FAST, if you don't pay attention.formed
- https://www.forbes.c…kingsteven
- i can't find the exact study, but it would seem that some products now use lower counts.kingsteven
- #essentialoilspalimpsest
- Yeah, I'm not buying this.Continuity
- I highly recommend not skipping breakfast unless you are not hungry. Your body will crave double time. Ensure you get your proteins and base. You got this.dibec
- i couldn't find the study that was 50% but there's plenty out there. the one in the forbes article is 32% less for almonds vs FDA measurementkingsteven
- O! watch that ketosis, some people really jack themselves during fasting diets.dibec
- i 100% agree that it's all about cutting calories just think it's useful to know how you process food/drink affects how your body processes itkingsteven
- Nuts pass straight through you.palimpsest
- This is behind the whole #gorp movement.palimpsest
- https://www.ncbi.nlm… average 32% discrepancy between FDA calorie count and empirically measured count in almondskingsteven
- i only mention it as a caveatkingsteven
- hundreds of studies out there if you care to look.kingsteven
- Do your own research.palimpsest
- hah, the forbes article is about why the FDA allow manufacturers of nut products to reduce their calorie counts based on this method, but surekingsteven
- OK, chief.palimpsest
- Ignore all the addons, just start doing the fasting now and think about more when you've adjusted to the first step.kalkal
- Pay attention to PDCAAS, which is how much of your protein you absorb. Eat less, in general. Liquid diet now and then. Caffeine. These things work.maikel
- The intermittent fasting trick is you eat less. Does not matter if you do it in the eve, morning or intermittently. Beware of overeating cos you feel hungry.maikel
- Challenge accepted.palimpsest
- physical exercise, water, sleep, cut the crap food.ApeRobot
- Caloric restraint, find a healthy lean protein + veg routine that sates your appetite. Pick a new outdoor hobby and start it slow.garbage
- You don't want to hate your path to change, and it's dangerous to overdo it.garbage
- palimpsest5
You have it all wrong.
- Put less in. And do it slowly.Ianbolton
- Put more in and go fast.palimpsest
- HAL90011
I started making my own beverage :
Half Sparkling water + half cold infused green tea+peppermint herbal tea + honey to taste + cardamom to tasteit's really good. make you tests to find the perfect dosage
- OBBTKN6
More a post for "Signs your getting old" but, here it stays...
Looking ahead to summer, I'm going to reduce my schedule starting today and give myself a couple of hours a day to exercise. I spend all day sitting and now, more than ever, I've noticed that I have lost a lot of muscle mass and even coordination when I walk.
Therefore, to walk and ride my bike + more life outside my studio.
Overall, no matter how hard I work, I don't think I'll get rich anymore ;)
- HAL90015
Anyone ever tried Snacking?
This is a new trend that consist of eating small healthy snacks 5 to 7 times a day instead of eating 3 large meals AND snacks in between them.
- mort_4
Ignore the title. Some very interesting stuff about glucose / fructose / insulin.
Those sweet tasting zero sugar / zero calorie drinks trigger an insulin response which leads to weight (fat) gain.
- nb4
Do I need a certain amount of protein (by weight) or is it only the macros that matter? I need to lose weight. Currently 185 lbs.
- *ratio of macros, of course.nb
- how tall are you?pango
- Yes, how tall... 185 don't seem like a lot of weight depending on your height...OBBTKN
- There's a basic nutricional requirement to be healthy, 0.36 grams per pound. You don't NEED that to lose weight, you just need calory deficit.dmay
- Depends if you’re male/female/whatever... past the age of 30 we start losing muscle mass so we need more protein.IRNlun6
- If you exercise/lift and want to maintain or grow muscle mass you aim for 1-2 grams per pound.IRNlun6
- If you don’t exercise and lift you’re basically aiming to lot lose muscle mass and should probably aim more for 0.75-1 gram per pound.IRNlun6
- If there’s a certain body composition you after it’s best to follow the advice of lifters or bodybuilders. It’s such a dicey subject.IRNlun6
- But yes, what dmay said, what you need is a calorie deficit.IRNlun6
- Stop consuming sugar as extreme as you can, try to keep carbs low, no breakfast except liquids, eat in afternoonprophetone
- Maintaining a high protein diet while in caloric deficit will help you retain more muscle mass as you lose weight.noneck
- Additionally, a high-protein diet will help you feel fuller and more sated, which will help you eat less.noneck
- If you get your protein dialled in, I find the carbs and fats will naturally balance out.noneck
- Thanks!! I’m lifting but not extreme. Lifting and bodyweight exercises as way of increasing muscle mass and slimming down.nb
- I know that caloric deficit is required and I know about macros and was just wondering if the volume of protein is as important as the ratio.nb
- 1-2g per pound will be hard, I’m probably on the 1g side because I’m not lifting that much weight. But currently I eat only about 60g of protein per day!!!nb
- Yup what others said, calorie deficit.
Also:
EAT YOUR FUCKING CARBS.Continuity
- OBBTKN5
I've bought a pair of weights, my idea is to gain some muscle in my arms and shoulders, nothing radical... to complement cycling.
I keep my weight stable at 90/93kgs, but I need to gain muscle and spend less time sitting, do more walking and cycling and cut the drinks.
Quitting smoking, a total success.
Let's see how everything goes during the fall and winter, laziness never helps ;)
- LFG!HAL9001
- Are you old? Knowing how to train is important and learning from mistakes over time. Keep up the pace and look in the mirror (I look and I'm 52), if you like itisaca
- that's it. If not, you are on the right path to continue learning, look in the mirror again and go bodybuilding or strength training. No treadmill, no walking,isaca
- cardio later... if you train well you don't even need it. Rich meats and vegetables, anything that has legs or can swim, roots, pasteurized eggs; Avoid packagedisaca
- ood, except chickpeas, beans and peas in glass jars... Fried foods and alcohol once a week. If you have access to supplements like Cretina monohydrate and beta-isaca
- alanine are cheap. In my time I had a replacement (oxy elite pro) from USP labs, a dubious company, which contained the substance DMMA or some crazy shit.isaca
- Supposedly people didn't know how to use it, and it was possible to train hard, leave the house at midnight, because you were hungry and didn't feel likeisaca
- cooking, consume junk food, take a little that had no effect on the body the next day, infallible. It wasn't like all the drugs, coffee, sugar...isaca
- that we consume daily.
If you don't have access to quality foods and opt for intermittent jesum, choose a brand like Optimum casein to start.isaca - Woah @isaca... Thanks for the notes. I eat v. well, I live in a rural town, and all food is top quality, no worries. I'm 52 but look 42 ;)OBBTKN
- My plan is to work a bit the muscles... Too much "chair-time".OBBTKN