Best way to lose weight?

[Gregrobin]

Low carbs, high protein, lots of green leafy stuff, fruits and veggies, no processed food and exercise. It's really that simple. And cut out breads as much as you can. Try to eat more, smaller meals as well.

I had to change my diet last year due to some gut issues. I had a food intolerance to potatoes so I eliminated them from my diet. Also had to eliminate bread and most dairy. I lost almost 20lbs in 3 months without even trying. nor did I want to lose weight as I am thin already.

Fast forward one year, I am back to eating bread and dairy, gained all of it back.

[3PedalJake]

Originally Posted by Gregrobin

Low carbs, high protein, lots of green leafy stuff, fruits and veggies, no processed food and exercise. It's really that simple. And cut out breads as much as you can. Try to eat more, smaller meals as well.

I had to change my diet last year due to some gut issues. I had a food intolerance to potatoes so I eliminated them from my diet. Also had to eliminate bread and most dairy. I lost almost 20lbs in 3 months without even trying. nor did I want to lose weight as I am thin already.

Fast forward one year, I am back to eating bread and dairy, gained all of it back.

Low carbs absolutely, but the unprocessed part is most important. Roller milled bleached wheat is basically snorting sugar thru your mouth, yams are fine. Leafy greens are good except spinach if you got kidney stones. You can get away with some bakery rye or sourdough once a week or so, if you're having sliced bagged sammich bread every day that's bad. You have to exercise but it doesn't have to be lifting or HIIT, just not sitting all day is good, keep moving.
More smaller meals is absolutely wrong for most ppl. If you were already thin them maybe not for you but for most ppl, yes absolutely it is wrong, you want to bring your insulin levels up as seldom as possible, and you only do that by not eating. That's the only way to get it under control so not be on that metabolic roller coaster. Much better to eat everything in a short window of one large or 2 small meals and give your insulin levels time to come down to a new lower baseline, that is what metabolic health improvement is, and it will never happen eating like a rabbit every 5 minutes.

[stocktree]

Keto diet worked for me. And it's not too hard

[dreamingat30fps]

Originally Posted by stocktree

Keto diet worked for me. And it's not too hard

I've had mild success on regular low carb, however there always comes a point where the weight loss stops and I get frustrated and go back to my old ways.

My understanding is the main difference between low car and keto is the amount of fat eaten in keto. I have tried doing keto, but I just don't understand how to eat so much fat especially if it's not from fatty protein. Low carb is easy to do (in the sense of figuring out what to eat, not in the sense that I don't crave carbs) but keto I just can't figure out what to eat. Most fat I can think of is usually part of something else. Like I'm not having a stick of butter for lunch.

I will say I definitely feel better on low carb, but I always end up breaking it, even after being on it for enough time that I don't crave the carbs anymore.

[3PedalJake]

Originally Posted by dreamingat30fps

I've had mild success on regular low carb, however there always comes a point where the weight loss stops and I get frustrated and go back to my old ways.

My understanding is the main difference between low car and keto is the amount of fat eaten in keto. I have tried doing keto, but I just don't understand how to eat so much fat especially if it's not from fatty protein. Low carb is easy to do (in the sense of figuring out what to eat, not in the sense that I don't crave carbs) but keto I just can't figure out what to eat. Most fat I can think of is usually part of something else. Like I'm not having a stick of butter for lunch.

I will say I definitely feel better on low carb, but I always end up breaking it, even after being on it for enough time that I don't crave the carbs anymore.

Keto is not a "diet" per se, it's a physiological metabolic state. You can accomplish it with many different eating patterns, it is getting into the hormonal state of Ketosis that's important. The specifics of what you eat aren't as important as it being very low carb (you can't get into ketosis when insulin levels are elevated, and they are elevated mostly by carbs) and intermittant fasting with some occasional longer fasts will put you in that state. The most helpful thing is to get a BKG (blood ketone/glucose) meter and test yourself until you get there.

[chassis]

What is the comparison of achieving ketosis vis-a-vis calories in/calories out for weight loss?

If one is in a state of ketosis, is it then ok to consume more calories than one burns or expends?

[tyliai94]

For me helped no sugar diet. No candies. No chocolate. No cookies. Also avoiding
other unhealthy snacks, better to eat snacks without added sugar like this https://nosugar.lt/

[Oldgixxer]

How do I get 6pack ab's??

[dreamingat30fps]

Originally Posted by chassis

What is the comparison of achieving ketosis vis-a-vis calories in/calories out for weight loss?

If one is in a state of ketosis, is it then ok to consume more calories than one burns or expends?

I'm not sure if/what the difference in weight loss mechanism is between the two. Obviously for most people myself included limiting carbs or fat or whatever "diet" you want to go on will indirectly limit your calorie intake.

I have done both calorie counting and low carb and had similar success with both. For me the main difference is ease of doing the diet, counting calories is a real pita vs just don't eat carbs. I also find that when I eat fattier food and protein I'm less hungry than when I eat more carb rich stuff. Lastly I personally feel better when I eat low carb. There are also suppose to be added benefits to doing keto specifically regarding metabolic syndrome and risks.

[M5Rick]

Protein is the most important part of any meal, diet or no diet.

[King Rudi]

Originally Posted by Oldgixxer

How do I get 6pack ab's??

I've seen pictures of you on here.

Honestly man, congrats on what you do. I've only been lifting for about 3 years now and a hard gainer. My hats off to you sir.

And to answer your question, just do sit-ups....nothing else. Spot fat reduction is the only way to go! Also, make sure you watch plenty of those V-Shred videos.

[Oldgixxer]

^^I've been busted lol

[King Rudi]

Originally Posted by Oldgixxer

^^I've been busted lol

That you have! Screw abs, If I can get my arms shoulders and chest half the size of yours, I'd be happy.

[3PedalJake]

Originally Posted by chassis

What is the comparison of achieving ketosis vis-a-vis calories in/calories out for weight loss?

If one is in a state of ketosis, is it then ok to consume more calories than one burns or expends?

There is no valid comparison that can be made here. Calories-in-calories-out is a law of thermodynamics, it's always true no matter what your strategy, you will gain weight if you consume more than you expend. It's not a weight loss strategy tho, and trying to use it as one will fail because it's based on a fundamental misunderstanding of metabolism. Our physiology is hormone driven, not calorie driven, and even the same foods will have different effects under differing hormonal conditions. The misunderstanding arises from considering our metabolism as a meat version of an internal combustion engine, where there is one fuel type (called calories here), and it will always respond in the exact same way to that fuel. It doesn't work like that, your body can either metabolize or store any food you ingest, but in the presence of insulin it will never be able to retrieve any of that stored energy. This is why the "eat frequent small meals throughout the day" is a bad strategy, every time you eat ANYTHING your insulin will rise and lock you out of your fat stores.

I suggest watching this and all of Dr. Eckbergs videos if you want to understand the actual workings of your metabolism.

[rick100]

no sugar or reduce your sugar. Waters , tons of water.
Avoid rice or bread, a little is ok
do some type of exercise , biking is fun and does not feel like a job , so that is the one I picked. I also play soccer so exercising can be fun
weights if you want some muscles, however weights can also make you gain weight, specially if you do heavy weights... Muscle weight though

lastly , patients , you ll loose quite a bit the first month but the weight loss after that will be slow . I dont call it a diet, it sounds like work , I call it a eating habit change

[Oldgixxer]

Originally Posted by King Rudi

That you have! Screw abs, If I can get my arms shoulders and chest half the size of yours, I'd be happy.

Thanks brother,I just try to stay in *slightly* better shape than the other 52yr olds

[chassis]

3PedalJake thanks. Is keto/time restricted eating/intermittent fasting and end unto itself, or a means to an end?

[3PedalJake]

Originally Posted by chassis

3PedalJake thanks. Is keto/time restricted eating/intermittent fasting and end unto itself, or a means to an end?

Metabolic flexibility is the end goal. Here's the thing that eludes most ppl, the medical establishment included. It's not a question of "is it effective for weight loss AND issues like metabolic syndrome/T2D", they're one and the same thing on a sliding scale and almost everyone is at somewhere less than optimal on that sliding scale.
You have to learn the role of Insulin, what it does and how the body responds in it's presence and also absence. There are other hormones at play here too, Glucagon which is the inverse if Insulin and initiates fat burning, and Leptin and Ghrelin, the hunger/satiation hormones. Insulin is the elephant in the room tho, once you understand it the metabolic system starts to make sense. That was the key to my understanding what good keto is anyway.
When I say metabolic flexibility I mean the ability to transition from a fed to a fasted state with no appreciable change in basal metabolic rate. In a practical sense that means the ability to transition into ketosis rapidly when fasting, and also to begin utilizing and storing energy efficiently when taking in food. So the answer to your Q is it's a means to an end, the end being metabolic flexability. You only have to fast/be in ketosis to the extent that you CAN be in ketosis and transition in and out. That is the mythical "fat burning zone" touted by as seen on TV types, but that actually exists.

[M5Rick]

It's difficult to break eating habits that have been formed over years, if trying to lose weight then little changes at a time is the way to go rather than giving up a whole lot of things thinking all of a sudden that it will result in the waist belt going up a notch.

[King Rudi]

Originally Posted by Oldgixxer

Thanks brother,I just try to stay in *slightly* better shape than the other 52yr olds

Yeah man, same here. I'm far from where I want to be, but that won't stop me from getting after it.

[chassis]

Thanks @3pedaljake. Metabolic flexibility is the goal, and keto/intermittent fasting/time restricted eating is the means to achieve the goal. Is this the correct understanding?

[MariaAllen]

I'll recommend you just 3 things:

1- Diet.
2- Exercise.
3- Sleep.