Low blood glucose is a trigger for appetite afaik.
I presume your approach would thus tend toward minimising insulin release and maximising lipase response, through food quantity & food type?
Credit where it's due, the low insulin idea was posted by iDave. And yes that s the idea. Insulin inhibits lipolysis, so even if you eat fewer calories you will find it harder to use fat stores if there is insulin ffloating around your blood.
As for riding fasted - I've done a lot of it and got much better at it, but I recently found I still go shitloads faster carbed up.
I think you lot are worrying/nitpicking about the fine details too much. I lost about 11-12 stone without even thinking about food macros or carbs. Only reason I looked into keto was because I plateau'd a bit and was interested in trying it. When I was in Canada I pretty much lived off microwave lasagne, rice, pasta and beer and still lost 3st in 2 months 😆
As for riding fasted - I've done a lot of it and got much better at it, but I recently found I still go shitloads faster carbed up.
Yep. I found that, so if I know I'm going for a long ride, the night before is plenty of sweet potato, potatoes, etc.
I will sometimes have white rice as well, as this is a fairly "safe" starch, that doesn't have the problems of other grains in terms of digestibility. But, at the end of the day, it's bulk food, it's not that nutritious. And that is my main problem with grains in general. Ditto for sugar - plenty of calories, but no nutritional bang for your buck.
"Conventional nutrition", i.e. the eatwell plate, didn't work well for me, and quitting on the grains, sugar, and booze was the only thing that helped me lose stomach fat as well.
There's a whole host of other things you can look into as well, for example I try to minimise my intake of PUFAs (polyunsaturated fatty acids) from seed oils like canola, sunflower et, and I use coconut oil for frying, ghee, and even (shock horror) bacon and duck fat. I also try and stay away from soy, although I do use gluten free tamari soy sauce sometimes for flavouring.
Basically, if something needs a lot of processing to become edible, it's not food.
Better food = nutritional needs satisfied with less = reduced calorie intake without deprivation.
Our appetites go crazy because the highly processed food we eat does not provide us with the nutrition we need, so we stay hungry, our bodies crave more of it, and we eat more of it and get fat.
I don't carbo load before a big ride. If it's going to be long I want my body to be burning fat. I only carb up now for short very hard sessions.
This is a great point worth remembering if all you want to do is shift some weight (especially if it's quite a lot). Following something like the iDiet works great without having to think too hard because a) you naturally end up eating less and b) you eat better (less crap)I think you lot are worrying/nitpicking about the fine details too much. I lost about 11-12 stone without even thinking about food macros or carbs. Only reason I looked into keto was because I plateau'd a bit and was interested in trying it.
Pretty sure carb loading in any circumstance (except where you've literally depleted all stored glycogen) is bunk, but if it works for you for whatever reason then that's groovy! 🙂I don't carbo load before a big ride. If it's going to be long I want my body to be burning fat. I only carb up now for short very hard sessions.
Basically, if something needs a lot of processing to become edible, it's not food.
Spot on.
If you think about it bread is the original processed food. You need to take the grain, grind it up, mix it with other chemicals and then cook it for quite sometime to make it edible.
However, wheat and corn are such massive parts of global "agribusiness" that is almost unthinkable to reduce their consumption in the Western World. What would Kellogs and Nestle make their billions from?
except where you've literally depleted all stored glycogen
Well when dieting my glycogen stores are generally low, which makes it harder for me to do intense exercise. So I tend to drink something before hand so that my blood is fully of glucose and insulin when I start. This means that I can get a lot more energy going into my cells and I can work much harder for the short duration.
Basically, if something needs a lot of processing to become edible, it's not food.
Not entirely convinced by that. Lots of processed foods start off as unprocessed foods, it's the processing itself that strips out goodness. And lots of natural foods need to be significantly altered by processing for us to eat them or get the most nutrition from them. Cooking is pretty significant processing!
There's a school of thought that says the human invention of cooking and processing food are responsible for our success as a species. Alice Roberts seems to subscribe to it, at least.
Hear hear. It's exactly the same with cereal, and the only reason people think these products are healthy is because advertising tells them that they are. It's a massive brainwashing campaign that's been going on for decades purely to sell a product to the masses. Right, I'll take the tinfoil hat off now! 😆If you think about it bread is the original processed food. You need to take the grain, grind it up, mix it with other chemicals and then cook it for quite sometime to make it edible.
You think losing fat is hard?
Try gaining muscle whilst staying lean. It's a minefield, especially when trying to avoid dairy...
It's exactly the same with cereal, and the only reason people think these products are healthy is because advertising tells them that it is
Low Gi museli is pretty un-****ed with though is it not?
I guess that makes sense, although to me dieting (as in calorie restriction) and intense exercise are mutually exclusive activities. Personally I've found I need to concentrate on one or the other or I will fail at both!Well when dieting my glycogen stores are generally low, which makes it harder for me to do intense exercise.
Yep, but 99.9% of the time that is not what is being pushed with the advertising.Low Gi museli is pretty un-****ed with though is it not?
Cereal tastes nice though. And doesn't have too many calories if you get something reasonably good.
Breakfast cereals, with the exception of muesli, are pretty processed crap anyway, that's fairly obvious. And yes it's a pretty crappy marketing campaign.
Some. Not as tasty as eggs & bacon though.Cereal tastes nice though.
Also, it's odd when you think about it that we as a society have been conditioned to eat this very specific type of food at a specific time of the day for no real reason other than the TV adverts tell us to...
Ah, Carb loading.
A fine excuse to put away a small mountain of bolognese 🙂
Ultimately, low carb or whatever, it's whatever works for you, managing hunger on reduced calories is the trick.
Yeah, although the novelty of bacon & egg does wear off after a while.
Been on a low carb lifestyle now for 4-5 years. Less than 30g of carbs a day Mon-sat then a carb up on a Sunday (which coincides with my big ride, be that road or mtb) 5 small meals a day consisting of protein and fat. Three of those also have some form of green veg in them as well. My carb up consists of anything that takes my fancy ( within moderation ) reason for this is that in my eyes if you deny yourself things you've always liked you end up saying "stuff this" and go back to your old (bad) eating habits. If I fancy a choccy bar I know I can have one on a Sunday. Energy wise I never have a problem during the week. The only times I start to suffer if I go for a ride that lasts longer than 3-4 hrs but during the week that doesn't happen very often. Some people on here my pull my eating habits to shreds but it works for me and that's all I'm bothered about. 😉
I thought that a cheat day was important to stop your metabolism slowing down?
managing hunger on reduced calories is the trick.
I disagree to some extent. When you eat less carb hunger is easer to mange overall.
I have found that since I have reduced my carbs and only eat low GI stuff, I don't get the really strong hunger pangs. Because of my job I sometimes have to go without food for relatively prolonged periods and it is not a massive problems now. Where before I would of grabbed a chocolate bar or crisps to keep me going I can wait until I can get to "proper" food.
Breakfast cereals, with the exception of muesli, are pretty processed crap anyway
Mueslis and granolas often have a ton of added sugar/sweetener, despite being marketed as a health food. Even the low GI ones. They might have honey or agave as a sweetener instead of sugar, but it's still sugar, at the end of the day, and on top of all the sugar in the dried fruit you get in muesli.
not aimed at you at all molly the ads for these things just make me mad!!
however, buying plain oats, fruit, nuts/seeds etc and making your own is definitely better - I make granola with toasted nuts and seeds, coconut flakes, and add raisins for a bit of sweetness. I don't do oats, because I'm an avoider of grains in general, but as grains go, I don't think they're the worst of the bunch.
Mueslis and granolas often have a ton of added sugar/sweetener, despite being marketed as a health food. Even the low GI ones.
Incorrect. Shite like Alpen does. Dorset cereals simply museli has no added sugar. At all.
https://www.dorsetcereals.co.uk/things-we-make/muesli/simply-delicious-muesli/
LMP I know some muesli type stuff does have sugar in it. As any familiar with my STW persona will know, I am the kind of person to read the ingredients 🙂
Dorset cereals has barley malt extract in there. That's a sweetener.
^^^ yep, that's the type of sugar used in beer-making. The yeast turns it into alcohol.
As that Dorset cereal says, contains "naturally occurring" sugar, not no sugar. Fruit, dates in particular, are pretty high in sugar as well.
Oh bollocks. 😡
Lying bastids.
As that Dorset cereal says, contains "naturally occurring" sugar, not no sugar. Fruit, dates in particular, are pretty high in sugar as well.
Yeah, I'm aware that there's fructose in the dried fruit. There is in LMS' museli too. But it does say "no added sugar".
All carb turns into glucose in the blood anyway. The only difference is how quickly this happens.
Table sugar isn't that bad and has a GI of about 50. A jacket potato has a GI of 85.
According to google Barley Malt Extract has a GI of 42. Similar to table sugar.
This is the problem I have with the way processed foods are marketed. They don't lie, they just don't tell you the whole truth.But it does say "no added sugar".
The implication here - although they don't explicitly say it, of course - is that "natural" sugar is ok but "added" sugar is bad. However the truth (as winston points out above ^^^) is there's very little, if any, difference. (with the caveat that you will get more micronutrients from things like malt extract).
Most good healthy lower carb diets maybe don't actually explain but processed carbs are the enemy, anything which has to be 'made' or bought in a bakers is bad carbs. Good carbs are complex carbs and of course some natural simple carbs.
Have a look at the ZONE diet it was/is developed for health, cure for diabetes and also [u]athletes[/u] see [url= http://www.pponline.co.uk/encyc/zone-diet-cut-back-on-carbs-and-you-risk-reducing-your-performance-level-120 ]HERE[/url]
If you want a precise analysis of what to eat then you should get a metabolic typing done (quite expensive) and you will find out exactly what foods you should and should not eat.
Basically though if you tend to put on weight easily Endomorphs and Mesomorphs - you should stay away from pastries, white rice, white pasta and bread, except for German Rye bread, which has a high toilet visiting quality..... If you are an Ectomorph you can get away with just about any food although if you eat crap your performance will be crap!
If you want a precise analysis of what to eat then you should get a metabolic typing done
Alternatively, you could try water divining, a seance, or at a push, joining the church of scientology.
It's grade A horseshite. Just FYI, etc.
The zone diet food plan is decent enough (although it too is sadly dressed up to try and make it all sciencey sounding, mainly it seems because you can't sell a diet book unless it has a gimmick).
It's grade A horseshite
Explain?
Metabolic typing, a sound principle twisted into a sales pitch 😕
all the diet addicts should have a read of either "the health delusion" or the "diet delusion" both well referenced critiques of the "healthy lifestyle industry"
imo everyone should just read Racing Weight and follow the DQS system. It's by far the best "diet" I've followed (ie I've seen the best results in the shortest amount of time) and is actually sustainable unlike these fads.
actually sustainable unlike these fads.
tom - What is unsustainable about reducing carbs and eating low GI foods?
You can eat meat, fish, eggs. Loads of vegatables and salad. You have to watch what fruit to eat but berries, apples, pears, cherries all have relatively less sugar than other fruits.
The only difficulty is that everyone wants to sell you starchy carbs when away from home, not a lot of choice but a sandwich for lunch at most places. You just need to prep your own food at home or have a salad with no bread.
You just need to prep your own food at home or have a salad with no bread.
That's a big part of why it's not sustainable for me. I work long shifts and making two half decent meals a day to take in to work gets very old very quick. Especially when the fat loss results aren't even worth it. Sandwiches, soups etc are much easier and can be bought if I can't be arsed to make anything.
If I worked from home it'd be easier, but I don't.
fwiw I never eat potatoes or pasta any more as I don't think they're any good, but I still love brown bread and sandwiches are pretty much the most convenient form of lunch!
Just having a quick browse in between giving the shed another coat of paint so not had time to read all the thread.
If it's been mentioned sorry, but OP check out the fasting diet if you haven't already.
The thing about eating low GI or slow carb or low insulin or whatever, is that it's not a temporary diet, it's just knowledge about how foods affect your body. It means that you just minimise glycaemic load wherever possible by choosing the lowest GI food you can for any meal.
So if you can only have a sandwich for lunch, just grab a wholemeal sandwich or a wrap (tortillas are low GI). Overall you can still improve a great deal on a typical Western diet, so you'll still lose weight.
all the diet addicts should have a read of either "the health delusion" or the "diet delusion"
one word: zen
[i]Credit where it's due, the low insulin idea was posted by iDave.[/i]
Yes, that's how I got into researching it for myself.
iDave, received some information, looked into it, tried it out for himself and eventually formulated the document he gave away on STW, to all who asked for it. The one thing about iDave was, he didn't allow himself to become trapped in the established paradigm when this new information came to him. He remained open minded, looked into it, tried it and proved to himself, whether or not it was what it said on the tin.
There's loads of different ways to lose excess body fat and the numbers will support a direct but flawed correlation that the slimmer you are, the [i]healthier[/i] you will be.
Just remember, when you're not scoffing low GI, or fasting. Move about a bit, its good for you. You could even try... riding a bike.
😀
Now, has anyone successfully machined a head tube created to take an integrated HS, to accept an internal HS ?
*really*
Move about a bit, its good for you.
rubbish........you dont even have to do any exercise to lose weight.
i managed........ 😉
[i]rubbish........[/i]
😆
Any diet will work. If you stick at it, and your sensble.
I've dropped from 80kg to 74kg over the summer just by cutting out cake, crisps, beer and mainly cooking my own meals. Very little processed stuff. Snacked on fruit and mixed nuts. Rode my (road) bike lots as well.
Results; flew up hills, felt great.
Healthy eating has to be the best "diet" going.
Just having a quick browse in between giving the shed another coat of paint so not had time to read all the thread.
If it's been mentioned sorry, but OP check out the fasting diet if you haven't already.
Ditto [although I'm not shed painting 🙂 ] Do check out the 'fasting' 5:2 approach. At it simplest it really is 'eat less'/ calories in/out, but there are other benefits - which you may or may not be interested in - of which a key one is the psychological advantages of not constantly having to alter/ monitor what you eat. I was sceptical but it's simple & it works. Eating fresh/ unprocessed, low sugar, cutting out the crap etc, should of course be part of any sensible eating plan.
OP. I hate the word diet but cutting out / down a lot on bread, potatoes, rice and pasta (all a weakness for me) as well as excersizing more made a big difference to me, after my knee injury when I couldn't excersize and was doing some comfort eating (and drinking !) I put on 5kg which I've now lost. Also try not to eat too much processed and/or prepared meals as they tend to have a lot of "bad stuff" in them. I can still treat myself to an M&S Curry but for example a Chicken Jalfreizi is 350 calories, add rice and it's 700+, I'd rather eat twice as much curry and skip the rice !
Also, cut down on the booze, it's really bad for calories and when you've had a few you tend to eat badly too.
I'd rather eat twice as much curry and skip the rice !
Absolutely the way forward!
Healthy eating has to be the best "diet" going.
'Healthy' is not a specific enough word though. Pasta, rice, potatoes and bread are not specifically unhealthy, but cutting them out can result in weight loss. And if you eat them you could still be pretty healthy, fat or thin.
