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| Getting leaner |
Once I started tracking and playing with a few other tricks (IF and carb cycling under the guidance of a coach) things started to really kick in and I am leaner than I've ever been. I am sure I'll write more about this at some point.
Anyway, here is a press release about a study which highlights the potential value of tracking your food witha simple food journal if you want to lose fat.
Want to lose weight? Keep a food journal, don't skip meals and avoid going out to lunch
"For individuals who are trying to lose weight, the No. 1 piece of advice based on these study results would be to keep a food journal to help meet daily calorie goals. It is difficult to make changes to your diet when you are not paying close attention to what you are eating," said McTiernan, director of the Hutchinson Center's Prevention Center and a member of its Public Health Sciences Division.
18 comments:
How much do you weigh Chris and how tall are you?
I couldn't agree more that the food journal and keeping track really realy works and WILL bring the results you're after. There's a new app called MealSnap that's pretty decent and certainly time efficient.
Marc
Hi Marc. I am about 6 ft and currently about 154lb. Over years I have been up to 235lbs but feel much better and fitter at this weight. I like MyFitnessPal for tracking on the iphone but often use the simple rules that Andy has at http://rippedbody.jp/2011/10/18/want-to-make-your-if-leangains-diet-simpler-dont-count-calories/
Chris,You're looking lean for sure, good for you.
Thanks for that link, will take a look.
I like myfitnesspal also.
Marc
I think one needs even simpler routine. Eating real food. What about just meeting daily protein neeeds(let's say the upper line is 2.2g per kg of lean body mass, that's ideal I think), but thanks to the rule of 7...7g in eggs, in 30g of meat, cup of yoghurt...etc.
Then fortifying this by staying under 50g of carbs - which means 100g of berries a day + 60 g of nuts + unlimited veggies + still little space for other sources like piece of chocolate.
The rest is fat - olive oil, butter, fat in meat....the amount of fat is ruled by satiety, which now is in check thanks to low carb levels, and you will naturally eat less.
And you could add once a week 24h fasting if results weren't enough. What do you think? After a while, no counting...
Ondrej
I think your protein target is fine. I don't think there is any need to limit carbs to 50g per day at all.
Chris
Yes, that may be true. In fact, that returns us to paleo+IF thing which some recommend.
But I guess it may be better to eat foods that don't cause hunger cravings. I don't think fruit does, but in large amounts...
And shouldn't it allow better access to fat stores? I mean...when I don't really count anything...this should help one to become lean by having adequate satiety feelings.
I understand you don't have to limit carbs, but what I really limit is calorie intake. I just try to find a way to eat without counting, to eat healthy, feel content...I just read Eat Stop Eat and if it's true that 1-2day a week 24h fasting is all you need, it's awesome.
Getting really lean without counting calories (or going by hunger) isn't going to work well. This level of reduced body fat is not physiologically normal for most. Expect some hunger - that's normal.
I think 'anonymous' hits on an important point, which is that 8-pack level leanness just isn't physiologically normal for most, nor ideal for optimal survival, especially in northern lattitudes.
I think if you're of european descent, your paleo ancestors probably walked around with fuzzy but visible abs (9-12%BF?).
That's not to say you shouldn't strive for getting very lean, but that one can eat a very healthy diet, strict paleo even, but never get very lean. I do think that seasonally fluctuating your calorie intake is probably salubrious (periods of ESE/Lean Gains style fasting mixed with periods of unweighed/unmeasured).
What do you think about seasonal caloric restriction/surplus?
I'd like to be lean at probably 8-9 percent BF, now I am kind of torn between following what I do now - under 50g of carbs a day, moderate protein (120g), unlimited fat, real food...and just eating Primal Blueprint style and incorporating 1-2 24h fasts a week ESE style. Do you think these two approaches are comparable in results? I feel that first diet does a good hod on calorie restriction and satiety, I already see results, but the 2nd option is tempting as it would allow me to think about counting even less...in fact just eat real food and not stressing about ketosis etc..are my assumptions correct? And how far do you think one can get using these principles regarding bodyfat? I am from Central Europe.
*hod=job
Hi Bryce,
Couldn't agree more about seasonal caloric restriction.
Where i grew up in Holland,
Winter "foods" = potatoes, meat and veggies and fat (gravy)
summer "foods" = fruits, vegetables, fish
Marc
Ondrej
There is lots of info about this approach on the rippedbody site. I am not saying that this is the one true way or the only way to eat but it is working. You need a calorie deficit to lose fat; keeping protein high helps you to feel fuller for longer and may have some impact on preserving lean tissue; having the high carb days thrown in helps to prevent the metabolism from crashing - resets leptin etc.
A standard real food diet for the most part is fine. I am just experimenting with this to see if I can get abs. If you want to lose fat just cut calories a little.
Again - I am not as convinced by low carb as I used to be. There is no need to worry about staying under 50g or whatever in general.
Bryce
I've been easting quality paleo for years and never really got that lean...This approach has delivered it.
I'd agree with Marc too - when Iw as growing up summer was all about salads and cold meats, winter was spuds, stews, rice puddings etc
Chris
I totally want to get abs and low BF percentage in general. It's clear to me that paleo alone isn't enough.
I agree that maintaining protein level is crucial.
Calorie deficit could be achieved by 1-2 day 24h fasting a week.
Is high carb day really necessary if I don't stay under 50g carbs and jsut eat +-real food? I mean...in the end, its our long term diet what really counts, isn't this too much as an attepmt to control the outcome? I will have to read through rippedbody again...
@Marc:
Winter "foods" = potatoes, meat and veggies and fat (gravy)
Summer "foods" = fruits, vegetables, fish
Very good advice (although I tend to eat meat and fish be it summer or winter).
Eat predominantly twice (and occasionally once) a day and you should get good results (lean).
UPDATE: I am in the middle of reading Eat Stop Eat by Brad Pilon. It's like if Martin Berkman (who recommends it btw) and Leo Babauta wrote a book about diet together. Fantastic! Highly recommended for those who look for minimalist yet top class diet advice, maybe to complement their minimalist HIT workout and life as a whole.
What if eating more raises your metabolism? http://healthcorrelator.blogspot.com/2012/07/14-percent-advantage-of-eating-little.html
Great post! I've found that keeping a food journal is absolutely essential for losing weight. At the very least, it keeps you focused on how much food you're putting in your mouth. It ends unconscious eating which can really pack on the pounds!
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