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[Food] Lose 7lbs in November



Zeberdi

“Vorsprung durch Technik”
NSC Patron
Oct 20, 2022
6,701
We have that yogurt, most evenings I take it with a few strawberries and grapes. Delicious.
Be careful of any low fat, fat free dairy products (or vegan alternatives) - they often have a very high sugar content and lots of additives.

Full fat dairy, especially yoghurt is a good source of protein.

I’m doing an evening course at the moment about food and diet/health - it really has opened up my eyes to the crap we eat - especially processed food.

Protein can really help in weight loss because it is more filling than other food groups (and helps sustain muscle strength)

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PascalGroß Tips

Well-known member
Jan 29, 2024
547
Be careful of any low fat, fat free dairy products (or vegan alternatives) - they often have a very high sugar content and lots of additives.

Full fat dairy, especially yoghurt is a good source of protein.

I’m doing an evening course at the moment about food and diet/health - it really has opened up my eyes to the crap we eat - especially processed food.

Protein can really help in weight loss because it is more filling than other food groups (and helps sustain muscle strength)

View attachment 191362
@Weststander was referring to the 10% full fat Greek yoghurt that I mentioned I had in Greece. We both agree that low fat/fat free is a big no no for the reasons you stated (y)
 










Weststander

Well-known member
Aug 25, 2011
68,959
Withdean area
Be careful of any low fat, fat free dairy products (or vegan alternatives) - they often have a very high sugar content and lots of additives.

Full fat dairy, especially yoghurt is a good source of protein.

I’m doing an evening course at the moment about food and diet/health - it really has opened up my eyes to the crap we eat - especially processed food.

Protein can really help in weight loss because it is more filling than other food groups (and helps sustain muscle strength)

View attachment 191362

The 10% fat Greek yogurt contains 3% sugars, is that low?

I’ve tried to eat a high protein and veg, reduced carbs diet for over 10 years. My kids joke about me saying “What about the protein?” when they brought back plates of rice and chips from hotel buffets.
 


sully

Dunscouting
Jul 7, 2003
7,926
Worthing
I will give this a go.

I've flat-lined on my weight for a few months now apart from a short blip when I had Covid and lost 7lb in a week. It soon went back on, though, once I got active again.

I need to get back into the habit of eating better and running regularly that served me well during the Covid lockdowns, when I dispatched 2 stone (on top of the 2 stone I'd shifted pre-lockdown). I'm now back to a stone over my start of lockdown weight and it's stubbornly sticking around, so a bit of group assistance might get me back on track.
 




Zeberdi

“Vorsprung durch Technik”
NSC Patron
Oct 20, 2022
6,701
@Weststander was referring to the 10% full fat Greek yoghurt that I mentioned I had in Greece. We both agree that low fat/fat free is a big no no for the reasons you stated (y)
I didn‘t see the earlier posts so apologies for repeating what you already said 😎

The 10% fat Greek yogurt contains 3% sugars, is that low?
Yes, relatively. It is really the flavored low fat yoghurts that are an issue.

Just check labels that yoghurts contain no added sugar - sometimes manufacturers add sugar to low fat products to make up for the loss of taste.
 
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PascalGroß Tips

Well-known member
Jan 29, 2024
547
The 10% fat Greek yogurt contains 3% sugars, is that low?

I’ve tried to eat a high protein and veg, reduced carbs diet for over 10 years. My kids joke about me saying “What about the protein?” when they brought back plates of rice and chips from hotel buffets.
It certainly passes the keto test of being low carb (sugar).

When I started looking into keto earlier this year, I put a little table together of which veg I could eat if I was to follow a keto diet. In broad terms that was anything that had no more than 5g of net carbs per 100g. So 3% would be low and more than acceptable. In my table below, green is obviously fill your boots ... amber is 'OK' in small amounts and red a big no no. Strict keto disciples would aim for no more than 20g of net carbs a day. Dr Michael Mosley suggests 50g - which probably makes it easier for more people to follow and have a balanced diet. Most fruit is off the table due to the sugars. I used to eat a lot of bananas but haven't had one in 5/6 months. Blueberries and strawberries are OK in small amounts ... with full fat 'real' Greek yoghurt of course :)

Screenshot 2024-10-28 at 08.35.09.png
 


sparkie

Well-known member
Jul 17, 2003
13,216
Hove
My weight at age 18 was 14 stone. A few years ago it hit a maximim 17 stone and is now down to 15.5 stone after I cut out sugar in tea ( easy ), reduced alcohol intake to 20% of what it was and reduced take aways ( boo! ).

7 pounds would take it down to the maximum on my (personnally) acceptable 14-15 stone range. Perfect for now.
 
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tedebear

Legal Alien
NSC Patron
Jul 7, 2003
17,095
In my computer
It certainly passes the keto test of being low carb (sugar).

When I started looking into keto earlier this year, I put a little table together of which veg I could eat if I was to follow a keto diet. In broad terms that was anything that had no more than 5g of net carbs per 100g. So 3% would be low and more than acceptable. In my table below, green is obviously fill your boots ... amber is 'OK' in small amounts and red a big no no. Strict keto disciples would aim for no more than 20g of net carbs a day. Dr Michael Mosley suggests 50g - which probably makes it easier for more people to follow and have a balanced diet. Most fruit is off the table due to the sugars. I used to eat a lot of bananas but haven't had one in 5/6 months. Blueberries and strawberries are OK in small amounts ... with full fat 'real' Greek yoghurt of course :)

View attachment 191368


Whats the take on fibre though? Fibre is what keeps you full and satiated doesn’t it? I recently read some alarming stastics that most people don’t get enough fibre in their diet. We need something like 28g per day and most of us are lucky to get around 12g… I only mention it as lentils are good for fibre, but they seem to be getting a bad wrap in your chart?
 


PascalGroß Tips

Well-known member
Jan 29, 2024
547
Whats the take on fibre though? Fibre is what keeps you full and satiated doesn’t it? I recently read some alarming stastics that most people don’t get enough fibre in their diet. We need something like 28g per day and most of us are lucky to get around 12g… I only mention it as lentils are good for fibre, but they seem to be getting a bad wrap in your chart?
That’s a really good point and fibre is important - so it just takes a bit of planning when going down the keto route.

This has some useful info …

 


Triggaaar

Well-known member
Oct 24, 2005
52,831
Goldstone
Be careful of any low fat, fat free dairy products (or vegan alternatives) - they often have a very high sugar content and lots of additives.

Full fat dairy, especially yoghurt is a good source of protein.

0 fat FAGE yoghurt is also a good source of protein.
 




Mellotron

I've asked for soup
Jul 2, 2008
32,420
Brighton
If you want to win, on the 31st eat a load of carbs and salty food and drink a lot of water.
I'll definitely win then - this is exactly what I've been doing for the last 20 years.
 
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Mellotron

I've asked for soup
Jul 2, 2008
32,420
Brighton
Where possible people should take photos of their scales for proof, maybe not every day but once a week or something, certainly at start and end - also we should convert however we measure it to lbs so it's uniform across the board.

I'm 233 pounds right now. Getting to 226 pounds by end November feels a tall order but definitely up for giving it a go.

What's everyone's strategies? I'm going with what has generally worked for me before;

  • 10k steps a day +
  • Log everything I eat on MyFitnessPal - this is big for me, can't trust myself otherwise, helps with decisions, i.e. not just snacking cos I'm bored
  • 2-3 litres of water a day
  • At least 2-3 full fast days in November, one a week if I feel up to it.
  • I forgot but this is a big one - Intermittent Fasting - only allowed food (bar an apple if I'm feeling weak) between 11am and 7pm.
 
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PascalGroß Tips

Well-known member
Jan 29, 2024
547
I'm giving blood on 1st November - which means I'll be eating a couple of orange club biscuits after as part of my recovery :p Hopefully they'll be offset my the calorie deficit from donating a pint of red stuff and the body having to generate new blood cells.
 


Weststander

Well-known member
Aug 25, 2011
68,959
Withdean area
Where possible people should take photos of their scales for proof, maybe not every day but once a week or something, certainly at start and end - also we should convert however we measure it to lbs so it's uniform across the board.

I'm 233 pounds right now. Getting to 226 pounds by end November feels a tall order but definitely up for giving it a go.

What's everyone's strategies? I'm going with what has generally worked for me before;

The full fast on day one, it’s going to be anguish. I do cheat with drinks … the monastic version would entail just water and herbal teas.

Then no evening food and reduced carbs with dinners.

The two unhealthy outliers in November will be a big Saturday meal with people coming round and a load of beers before a Peter Hook gig.
 




Mellotron

I've asked for soup
Jul 2, 2008
32,420
Brighton
The full fast on day one, it’s going to be anguish.
I did it twice in September - worst period for me was about 3pm-6pm, beyond that my body seemed to sullenly accept what was happening. Food the next day tasted phenomenal.
 


Weststander

Well-known member
Aug 25, 2011
68,959
Withdean area
I did it twice in September - worst period for me was about 3pm-6pm, beyond that my body seemed to sullenly accept what was happening. Food the next day tasted phenomenal.

I did the same then.

Mornings are fine, you’re still burning yesterdays calories.

A R4 prog mentioned 14 hours as significant, after that you start burning fat reserves.
 


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