Some of you asked about how I lost 25% of my body weight and increased my health and fitness. Here's my method. Not saying it will work for anyone else, but you asked, so here it is.
NUTRITION
· I never count calories.
· When I eat, I eat all I want, but I do not snack.
Low Carb, High Fat (LCHF) nutrition influenced by Paleo principles. I get at least 60-70% my calories from fat, with an emphasis on non-animal fat. Not rigid about any of the following, but generally, this is what I do/don’t eat:
o Mainly, I stay away from sugar, wheat, “soft” grains, and processed foods. I do eat them occasionally (about once a week).
o Meat of all kinds. Lots of high-fat fish, such as salmon and tuna.
o Non-meat fat, such as avocados, nuts, seeds, peanuts, tofu, olive oil, coconut oil, dark chocolate. I eat a LOT of these foods.
o All I want of legumes, fresh greens, fruits, veggies of all kinds (except bananas).
o Moderate amounts of full-fat cheese and yogurt.
o More wine, less beer.
o As much as convenient, I like to emphasize low glycemic-load (not glycemic index) foods.
o Emphasize raw and unprocessed foods.
o Cut down on rich sauces, eat grilled or blackened meat.
I break these nutrition guidelines from time to time, but I have a little personal rule not to break them two days in a row.
Sunday is free-range day. Eat and drink whatever I want.
FASTING
· Daily fast. It really doesn’t matter when I eat (earlier or later in the day); the important thing is that I wait at least 16 hours between my last meal one day and my first meal the next. For example, if I eat dinner at 6:00 PM, I won’t eat again until at least 10:00 AM the following day. By “fast,” I mean I eat no calories. I just drink water and coffee.
· Intermittent fast to ensure/speed up weight loss. A couple of days each week, I extended my daily fast to 24+ hours. This really turbo-charges weight loss.
· Now that I’m sure my “set point” is down (153), I maintain the 16-hour daily fast and mostly eat once or twice a day. But one day a week I still fast 24 hours, for health as much as weight.
EXERCISE/SUPPLEMENTS
· Moderate exercise. In weight loss mode, I walked briskly about 40 minutes every day. I don’t over-exert, I’m just walking fast enough that I break a sweat before I’m done. This is all that is necessary for weight loss/management, but I now do a lot more because it’s good for me and I enjoy it.
· Apple Cider Vinegar. I take two tablespoons of ACV (in ½ cup water) with or after dinner. This is a very important component of my success – don’t overlook it.
· Supplements. Doesn’t have much to do with weight management, but FYI. I take a multi-vitamin, fish oil, and a couple of anti-oxidants, twice a day. I also take Basis daily https://www.elysiumhealth.com/basis
My main resource: Dr. Jason Fung
https://intensivedietarymanagement.com/
His new book, The Obesity Code is available. It spends a lot of time deconstructing the (bad) scientific basis for conventional thinking regarding diabetes and nutrition, but the solid recommendations and guidelines are in there, towards the back.
https://www.google.com/?gws_rd=ssl#tbm=shop&q=jason+fung+the+obesity+code&spd=16094047825494076606
He also co-authored “The Complete Book of Fasting,” a really good resource.
Amazon product ASIN 1628600012
Also some good nutrition advice from The Diet Doctor:
https://www.dietdoctor.com/
NUTRITION
· I never count calories.
· When I eat, I eat all I want, but I do not snack.
Low Carb, High Fat (LCHF) nutrition influenced by Paleo principles. I get at least 60-70% my calories from fat, with an emphasis on non-animal fat. Not rigid about any of the following, but generally, this is what I do/don’t eat:
o Mainly, I stay away from sugar, wheat, “soft” grains, and processed foods. I do eat them occasionally (about once a week).
o Meat of all kinds. Lots of high-fat fish, such as salmon and tuna.
o Non-meat fat, such as avocados, nuts, seeds, peanuts, tofu, olive oil, coconut oil, dark chocolate. I eat a LOT of these foods.
o All I want of legumes, fresh greens, fruits, veggies of all kinds (except bananas).
o Moderate amounts of full-fat cheese and yogurt.
o More wine, less beer.
o As much as convenient, I like to emphasize low glycemic-load (not glycemic index) foods.
o Emphasize raw and unprocessed foods.
o Cut down on rich sauces, eat grilled or blackened meat.
I break these nutrition guidelines from time to time, but I have a little personal rule not to break them two days in a row.
Sunday is free-range day. Eat and drink whatever I want.
FASTING
· Daily fast. It really doesn’t matter when I eat (earlier or later in the day); the important thing is that I wait at least 16 hours between my last meal one day and my first meal the next. For example, if I eat dinner at 6:00 PM, I won’t eat again until at least 10:00 AM the following day. By “fast,” I mean I eat no calories. I just drink water and coffee.
· Intermittent fast to ensure/speed up weight loss. A couple of days each week, I extended my daily fast to 24+ hours. This really turbo-charges weight loss.
· Now that I’m sure my “set point” is down (153), I maintain the 16-hour daily fast and mostly eat once or twice a day. But one day a week I still fast 24 hours, for health as much as weight.
EXERCISE/SUPPLEMENTS
· Moderate exercise. In weight loss mode, I walked briskly about 40 minutes every day. I don’t over-exert, I’m just walking fast enough that I break a sweat before I’m done. This is all that is necessary for weight loss/management, but I now do a lot more because it’s good for me and I enjoy it.
· Apple Cider Vinegar. I take two tablespoons of ACV (in ½ cup water) with or after dinner. This is a very important component of my success – don’t overlook it.
· Supplements. Doesn’t have much to do with weight management, but FYI. I take a multi-vitamin, fish oil, and a couple of anti-oxidants, twice a day. I also take Basis daily https://www.elysiumhealth.com/basis
My main resource: Dr. Jason Fung
https://intensivedietarymanagement.com/
His new book, The Obesity Code is available. It spends a lot of time deconstructing the (bad) scientific basis for conventional thinking regarding diabetes and nutrition, but the solid recommendations and guidelines are in there, towards the back.
https://www.google.com/?gws_rd=ssl#tbm=shop&q=jason+fung+the+obesity+code&spd=16094047825494076606
He also co-authored “The Complete Book of Fasting,” a really good resource.
Amazon product ASIN 1628600012
Also some good nutrition advice from The Diet Doctor:
https://www.dietdoctor.com/
