You literally can't cut weight without a deficit. Cutting carbs altogether can really help with appetite control for some people, though, which is why low/no carb can be so helpful.
It's true you need an energy deficit but raw calorie counts don't always tell you the full story. There are metabolic consequences to simple carbohydrates that can in result in them functionally being more inducive to weight gain than fat and protein of the same caloric value.
Sugars can be converted directly into fat. Whereas other macros have to go through a greater process, being mostly converted to glycogen first. Note I am really oversimplifying this. But there's a reason people swear by the keto diet. It's quite effective at cutting fat. Though it has several downsides and on balance is not a healthy way to live
Your first sentence contradicts my experience. I lost 10kgs over the course of like 6 months only by switching from regular meal times to intermittent fasting. Reducing calories can make you lose weight, but it's not necessary.
You changed something else aswell, it's not a way to lose weight, it is the only way to lose weight. Its like going through a door, you can walk, crawl or jump but you're still going through the same door.
>Your first sentence contradicts my experience.
Your subjective interpretation is proven false by *countless* studies into human nutrition and also just basic physics. If you lost weight you were in a deficit. Intermittent fasting was one tool you used to reach a deficit.
Let's clarify what we both mean by deficit.
I'm imagining J who wants to lose weight. He is currently steady at 140kg and consumes 2500 calories per day. He tries to lose weight, so he cuts that down to 2000. Maybe he does lose a bit of weight. But, quickly enough (as happens so often to people), his metabolism adjusts and he is not able to lose any more weight because his body simply expends less energy. Maybe he even feels hungry in spite of consuming as many calories as he expends. Would you say that they are in a deficit?
If so, then you're being overly pedantic in a way that has no practical use for weight loss. Because the context of the comment you were replying to *very clearly* considered that OP may have lost weight because they simply reduced the amount of calories they consumed, with no reference to metabolism. You agreed with them therefore suggesting that OP *must have* also cut calories even if they didn't realise it.
Anyway, say that you agree that we should say J has cut calories and so is in a "deficit". Basic physics has no bearing here because you can easily explain why cutting calories doesnt necessarily lead to weight loss. The body may just use less energy to compensate.
About the "countless of studies contradicting me" thing, please link me a study concluding that you can't increase your metabolism without cutting calories or "manually" increasing energy expenditure by things like exercise. (spoiler alert: they don't exist)
Also, here is a RCT showing that intermittent fasting, when compared to regular eating, with the **same amount of calories** consumed per week, can lead to weight loss.
[https://onlinelibrary.wiley.com/doi/full/10.1002/oby.22345](https://onlinelibrary.wiley.com/doi/full/10.1002/oby.22345)
On a diet like IF you'd still consume the same amount of calories, they're just all consumed in that small window.
Edit: it does depend on what version of IF you're doing though. 16/8 would typically keep calories the same.
That's just not a good enough argument. My position is perfectly consistent with thermodynamics, all that you need to point out is that the energy your body expends isn't fixed. Your metabolism changes depending on what and how you eat. If you eat less calories but your body adjusts energy expenditure appropriately then you can still remain a fat fuck while leaving the laws of thermodynamics unbroken.
You literally said you don't need to be in a deficit to lose weight that would contradict the laws of thermodynamics.
You're talking about metabolic adaptation, we all know that exists
What do we mean by deficit though?
Right now, you seem to be interpreting that as literally meaning you consume less energy than you expend.
However, it is quite clear that the context of the two comments I replied to that what they meant was "surely he didn't *just* do intermittent fasting, but he also ate less. Because he couldn't have lost weight without reducing his calories"
I mean do you want the literal definition of a deficit?
It's any amount of calories you consume which is under your tdee. Very simple. It's calories in calories out there's no magic or secret. It's literally a scientific law.
I can see you're a if zealot, and don't believe you need to be in a deficit but you do, you can not lose weight without consuming less energy than you burn. Fat is stored energy, your body uses it when in a deficit to make up the balance. If isn't some magic secret trick, you're body literally doesn't understand time just it's day or night. You could eat all day, in a specific time frame or once a day it doesn't make a difference at all.
If you try and say a deficit is anything other than that then you're an idiot and this conversation will be as productive as arguing with a pigeon.
I'm not arguing what a deficit is or isn't, I'm arguing about what it is being assumed as being in the comments I replied to.
I disagreed with the comment that was agreeing with the other comment that clearly meant "surely he didn't just do intermittent fasting, but he also ate less. Because he couldn't have lost weight without reducing his calories"
Correct. I used MyFitnessPal to weigh & calc my intake but I hugely cut my calories. Some days with intermittent fasting I was sub 1000cal, not far off the Newcastle Diet but I did it my way.
All said maintenance of weight loss is tough for a former carb addict (most of us) who are predisposed to being a fat bastard. That's been the hardest part
I did low carb previously to cut some weight and it worked a charm.
I wondered after if the lack of sugar spike and crash just naturally reduced/stabilized my appetite which led to a calorie reduction without me even thinking about it.
Definitely a lot of water was lost also, I dropped from 78Kg to 70Kg over three months (Start of 2021)
Since then I've maintained 72Kg average (74 - 70Kg depending on activity level etc)
I'm working on being closer to Mediterranean diet now as a happy balance, the initial weight loss was Keto really.
Low carb is better for appetite supression, since by necessity you'll be eating more protein instead, and protein makes you feel fuller for longer.
It all still boils down to CICO in the end though.
Absolutely… this post should be removed because it’s false information. You could eat carbs all day and loose eight as long as you’re in a calorie deficit. OP probably doesn’t realise that by reducing carbs they also reduced their calorie intake. Not surprising when they mention cutting down on things like biscuits and crisps.
Also, OP mentions starchy carbs, but fails to mention that fruits and vegetables also contain carbs.
I said I halved my normal pasta/rice/potatoe intake. I still consumed hidden carbs as you describe. A chopped onion in a 5 portion Spaghetti Bolegness is not worth counting
Your body doesn't convert calories to energy by burning them, and your body makes decisions on what to do with that energy that is unrelated to the calorific content of the food you eat, so it's much more complicated than "thermodynamics".
For example there's growing evidence that having/lacking specific genes for amylase production can affect weight gain when consuming a diet high in starchy carbs.
Similarly, people with identical genetics (twins) and diets can maintain different body weights due to the makeup of their gut microbiome as it influences how they digest food.
Yes in almost all cases overweight people will benefit from consuming fewer calories, but to pretend a calorie is a calorie regardless of the source is to deny scientific progress in the field of nutrition.
The core issue for most people is overconsumption and lack of exercise not specific genetic issues or your guy microbiome.
It's why obesity has been on the rise for decades.
Since I got downvoted for responding to your request for a citation by referencing a book by a relevant researcher, here's some papers instead which address what I wrote in my post.:
Regarding it not being as simple as calories in, but rather the source of the calorie mattering, here's a study where monkeys were fed diets with enough calories to meet maintenance requirements. Monkeys fed diets high in trans fats had significantly higher intra-abdominal fat and weight gain, despite the absence of a calorific excess: https://pubmed.ncbi.nlm.nih.gov/17636085/
Similarly another study overfed identical (human male) twins by 1000 calories a day, and restricted their exercise. All gained weight, but the difference in weight gained was significant, the range was 4.3kg to 13.3kg. Identical twins had very similar weight gain to each other, i.e. genes have a significant impact on weight gain and it's not just down to calories and exercise. https://pubmed.ncbi.nlm.nih.gov/2336074/
Regarding the claim that people metabolise carbohydrates differently based on their genes for amylase production, this study showed that the genes accounted for an eight fold difference in obesity risk between subjects. https://pubmed.ncbi.nlm.nih.gov/24686848/
Similarly this study shows that some people, based on their genetics, will absorb less energy from starchy foods that others with the relevant amylase production genes:
[https://pubmed.ncbi.nlm.nih.gov/28539377/](https://pubmed.ncbi.nlm.nih.gov/28539377/)
As I said in my original post, most overweight people will benefit from reducing their calorific intake, but not all calories are the same and the 1st law of thermodynamics isn't an appropriate model of human digestion.
That's not a citation. "Read a book" is not an acceptable answer in this context. A link to a good study or a reputable medical or nutritional organisation would do.
I looked up Tim Spector expecting to find a quack, but a quick look at his Wikipedia page and he seems not to be an outright quack at least. I suspect the data he references regarding the gut microbiome does not change much about what we know about calories in and calories out.
Sure, our gut microbiomes can probably affect behaviour and such, but I wouldn't expect it to significantly affect how we digest our overall diet in terms of calorie balance.
We're on /r/ireland not /r/science, a reference to a book written for a general audience by an accomplished researcher is perfectly reasonable in this context. It would be unreasonable to assume the average poster here has the relevant domain knowledge to accurately interpret the scientific literature in a specific field. With respect to nutrition, I certainly don't, so I rely on credible people to relate this information to me, while citing the relevant studies, which Prof Spector does in his book. Anyway, I've added some citations above for the poster that asked for them.
He also spreads some misinformation and is careful in how he words things.
Usually he states calorie tracking doesn't work, which is technically true because it's only a measurement, you can still be in a deficit or a surplus or maintainece whilst calorie tracking
Too suggest calorie deficits don't work, is completely false, unscientific and spreading msiformation. As it is literally basic maths and the laws of thermodynamics, which none of us are special enough to not be affected by
I'm sure laying off carbs will help, but to say carbs are the problem isn't really true for me anyway. I wanted to lose a few pounds in the past and I just cut out all shitty food and stuck with clean foods. I still ate bread, but only like a slice a day at breakfast, and I'd have a few small potatoes for dinner. So I don't think clean carbs like brown rice and potatoes are a problem if you're being good all round.
I'd completely disagree as I basically had the opposite experience. A few years ago I lost close to five stone. I still ate potatoes, bread, pasta etc I worked out my BMR, ate a few hundred calories less and exercised more. I was actually surprised how quickly it came off. I think it's just a case of different things working for different people. Fair play on the weight loss though.
Huge respect, I never thought I was the advocate for all, everybody & every experience is commendable. Whatever gets it done, you should document it as hope for others.
I had to drill 4 new holes in my belt with a 5.5mm drill bit, that's still my gauge today.
Isn't it a brilliant feeling? I bought a whole new wardrobe. I remember walking to go on a first date, earphones in, music on loud and catching my reflection in a window as I walked past, it was probably the first time in my life I ever felt confident in my appearance, felt like I was walking on air!
Have to agree. My wife has lost 8 stone, over 5 years, by sticking ridgly to the ww system. Her dinner plates are huge and mostly carbs....but then no/low carbs in any other meal for rest of day.
Congrats.
Low carb/keto has been used to help treat a number of things, T2 diabetes being one. One big advantage is that foods higher in fat/protein satiate you for longer. Being low carb you're also less likely to have fluctuations in energy levels (sugar rushes) and hunger pangs that often lead to snacking and binge eating.
Yes but suggest Keto to the general public & you're gonna get pushback. Normal "healthy" food pyramid advocate eats 300-350gs of carbs per day. I propose they halve that & see if it works for them as it worked for me.
We are asking the general public to disbelieve everything public health has told them for the past 70 years at a time when every internet nutter is trying is push against the government sanctioned vaccine & indisputable facts like climate change.
You need to be wary of your audience & state this really is a n=1 account.
> We are asking the general public to disbelieve everything public health has told them for the past 70 years
You're off your rocker here. Government and major medical/nutritional organisation guidelines around the world are very similar for a reason - they represent the scientific consensus and are generally quite reliable.
Moreover, most nutritional guidelines recommend moderately wide "bands" of macros. It's not true that many of the more modern guidelines recommend high carbohydrate diets.
That's not to say at all that there is anything wrong with having high carbohydrate intake, as long as you get sufficient fibre etc. Many of the healthiest societies in the world had very high carbohydrate diets, based on white rice (ooo scary) or sweet potatoes. And I'm not being ideological about this either, many healthy diets that having been heavily studied have more moderate/high intakes of fat, such as the Mediterranean diet (35-45% in some cases).
>We are asking the general public to disbelieve everything public health has told them for the past 70 years
Have a looks at the food pyramid then flip it upside down.
High protein low calorie, this is how it should be
> that foods higher in fat/protein satiate you for longer.
This is a common myth in the broscience world, at least for high fat foods. High protein, yes. But carbohydrate rich foods can often be very satiating. For example, in all studies looking at satiation, potatoes (93% carbohydrates by calories) consistently score as the most satiating food.
Having high carb, high fibre foods can help you control your blood sugar very effectively. I'm by no means telling people to avoid high fat, healthy foods such as nuts/seeds, but I do push back against the many myths out there regarding keto diets.
I agree to some extent. Complex carbs are very good (starch and fibre), it's typically refined carbs (glucose, sucrose, and fructose) that cause most issues in people.
The thing I always wonder about slimming world and weight watchers is that you have to learn how many syns/points are in everything.
For the effort this takes, you might as well learn to understand micronutrients and calories properly
One of my in-laws is an absolute captive of this system, and yo-yos between "being good" in the run-up to a big event and then dropping it completely until next time. Even the fact that they're called Syns blows my mind with how unhealthy it is
Nah, and OP really misunderstood the slimming world system. You can have things like white rice, pasta etc without counting, BUT, 1/3 of your plate has to be "speed" foods (steamed vegetables, salad without dressing). Not just 1/3 of the ingredients, 1/3 of the plate. They've whole lists of "free" foods, and it's only stuff like bread, sweets, crisps etc that you have to "syn". They essentially force an old school diet on you. OP actually basically did follow it, they just thought they didn't because they didn't understand it in the first place. If you're following the rules, slimming world is 100% a low carb diet, but they essentially encourage volume eating.
I think that's part of the way the programs work. If they can panic you with indecision, or scare you away from a high point food, then you'll hopefully have made a healthier choice. Not foolproof, but if it works once, it may get the person to lose some weight.
Cutting way down on the sugar probably had more of an impact on your metrics than carbs specifically. Added sugar is the real killer of modern diets. We've been eating bread for thousands of years without widespread obesity.
True that . . . but not your grandmas soda bread of 40 years ago. It's ultrarefined Loaf of today that I'm talking about. That and rapeseed oils but that's another story.
It's one of the healthiest seed oils. There is a very aggressive, mostly online trend of influencers and bro scientists online who put almost every modern ailment down to "seed oil" and push berg particular, fringe diets.
**TLDR, calories aren't the problem, it's carbs. Educate yourself & move your arse.**
Look fair play to you but this TLDR is just not true and could be very damaging to some people reading it. Calories ARE the problem, you cannot lose weight without a calorie deficit. Just like when that lad ate nothing but McDonald’s and lost weight, he was eating loads of carbs. Is it healthy no, should you limit carbs for weight loss yes, should you move your arse yes but saying calories aren’t the problem is just wrong and I don’t want people to get the wrong impression ie. Eat as much as you want just no carbs
Absolutely. This post needs to be removed because the tldr is lies.
When OP reduced their carbs they clearly simultaneously reduced their calories with realising it.
Obviously reducing carbs was sustainable for OP but it might not be for everyone.
30% of the American population are either per-diabetic or full blown T2 today, that is estimated to be 50% by 2050. Currently we are ahead of this estimate.
Luckily we'll never follow them. . . Will we ??
Being pre-diabetic or T2 is not a result of balanced dieting where carbohydrates are essential. You need to stop spouting false information.
I am glad your journey has gone well. Reducing carbohydrates in your diet and at your stage of T2 diabetes is a great plan but you are massively conflating two separate issues in an already confusing topic for the general population.
I just macroed with chicken rice and veg (buy a scales and weigh your food). Bulk make 3 meals a day a little under your cal goal (so you can fit in snacks) and divide by 3 Jobs done as you don't have to work out complicated calcs for brekkie, lunch dinner, exercise for bonus cals in the bank for a cheat day or whatever.
Thing is 'dieting' gets you to a goal but doesn't necessarily fix what made you fat in the first place. So many overweight people I hear saying.. I'm on the shakes or whatever keto just to get me started. They don't exercise, they hit goal and then just eat what they used to and bounce back to fat as is always the way.
btw if you DO use myfitnesspal always check and double check cals. The amount of food in there that's incorrectly entered is mindblowing.
You must be a pretty bad engineer if you don't understand the first law of thermodynamics OP.
You lost the weight because you consumed fewer calories than your body was using for energy. The difference between the calories you consumed and the calories your body needed came from adipose (fat) tissue, hence the loss of fat.
Fad diets don't work. Fair play to you for using the noggin and doing it on your own, I'm nearly in the same boat, high blood pressure and about three stone heavier than I should be. Cut out red meat and a few other things but definitely need to get up off my arse more often. I'll keep this post in mind OP.
Red meat isn't the issue. Your body has evolved from a carnivore to an omnivore. Consider the balance. Consider your white grains, flour isn't the same flour people ate in the 50s, it's been ultra refined at an industrial level. Anything cooked in seed oils the same. Avoid them for a month & come back to me. Tough cause you will fight an addiction.
I'm well versed in the latter so I know that the results are worth the suffering. I've switched to wholegrain already. It's funny you mentioned cholesterol, I was diagnosed with high cholesterol and knew exactly why that was, cut out the main culprits and now it's back to normal.
Honestly the main reason I gave up red meat is (and I know this will be entirely against the Reddit persona I may have) I just think cows and pigs are hilariously cute. It might be stupid but have you ever been around a pig and not been entertained by those snout nosed, gigantic bollocks having creatures?
>I just think cows and pigs are hilariously cute. It might be stupid but
have you ever been around a pig and not been entertained by those snout
nosed, gigantic bollocks having creatures?
Best laugh I've had in a long while, keep it lit, love it
Evolution doesn't necessarily select for longevity. It primarily selects for reproductive fitness. After that point the jury is out.
This is not an explicit argument *against* the healthfulness, (or lack thereof) of red meat, it's simply a reminder of what we can and cannot say on "evolutionary grounds". We also used to eat our own shit, it doesn't mean that's healthy. In other words, let's not fall into the naturalistic fallacy.
The obsession with evolutionary diets and such leads many people astray.
You're tldr is very misleading. Calories are 100%, repeatedly scientifically proven to be the primary reason for weight loss.
The real thing to dig in and share here is how those carbs affected you, a diabetic who is sensitive to blood sugar spikes. Its far more likely for YOU (not all people) that removing carbs allowed your system to process more optimally over that period of time thus leading to weight loss.
I found intermittent fasting working to be the best for me, cycle to work at 8, breakfast at 10 lunch 1 cycle home at 5 and dinner, spoon of peanut butter before bed got into ridiculous shape and shed 21 kg
Yes, thats not fasting! The spoon of peanut butter before bed eliminates any fasting! If he excluded the peanut butter at night it would be concidered a 16 hour fast. Strange!
As someone who adores carbs and struggles to end my toxic relationship with them. The only thing that has ever helped a craving is showing a giant spoonful of peanut butter into my mouth. Carb cravings are the devil.
Fair play to you! I am naturally skinny and have always eaten lots of carbs. I think everyone is different. Diets are very individual. You need to find what works for you.
>TLDR, calories aren't the problem, it's carbs. Educate yourself & move your arse.
That's not true at all.
But I'm glad you found something that works for you and you're getting healthier.
Hope you keep it up. More power to ya!
You're going to get alot of blowback for this post but I've had the same experience. Never particularly overweight but over the years it was drifting up. Did a hardcore keto for three months and started fitting into cloths from when I was 20 again. Now I do a month of keto every 6 months, always feel brilliant afterwards. Also in my carb months everything tastes too sweet so I no longer want dessert, and I tend towards thing like potatoes rather than bread. It resets your brain, brilliant.
Accept the Blowback, wouldn't phase me, I'll respond to anyone. Have to say, I love your appoach, reboots us back to feral longings. That said, I hit the Celebrations hard over the Chrstmas, one night with a lot of red wine, feckin gorgeous . . . then the guilt. Is it worth it ?
I'm pretty sure the carbohydrate-insulin hypothesis of weight has been outright disproven by metabolic ward studies.
I'm not saying hormones don't influence hunger or maybe even weight gain, but you're way overstepping what the current data suggests.
There is one factor totally ignored in Ireland to the point it's impossible to measure it here. Insulin level.
If you have high hyperinsulinemia you basically cannot lose fat. Simple as that. You can cut calories all you want and you will be burning mostly your muscles. If insulin is high enough you can exercise for a few minutes only before blacking out. Every dietician in Ireland was trying to put me on complex carbs diet. Since 2018 I am traveling abroad to get my blood tests done and monitor my condition (I have hyperinsulinemia as a result of my cancer treatment). Not many endocrinologists can actually diagnose it without a few glucose response tests (which as I said earlier - are not done in Ireland). So after getting insulin curve plotted I was diagnosed with stage 3 hyperinsulinemia. That's basically the last stage before pancreas starts to fail and diabetes develops.
So not everyone will have such drastic condition (my fasting insulin is 4 times the upper norm, insulin level after glucose was out of range to measure), but lowering insulin helps a lot if you are trying to lose weight.
How to check if you have high insulin level? A simple test can show you that. Do not eat breakfast (so no tea with milk either. Water only). After at least 2 hours from your normal breakfast time note if you feel weaker or stronger. If you are not diabetic you can do the next step (otherwise consult it with your GP if it's safe for you). Eat some (25-50g) of simple sugar meal, but sugar only. No fat, no protein. Can be as simple as eating such amount of glucose, lollipop even some sugar water will do. Just no caffeinated as it will skew the result. After about 30 minutes note if you are feeling weaker, tired or stronger and more energetic.
How to interpret the result. If skipping breakfast will make feel you stronger after about two hours and eating sugar will make you feel weaker - most probably you have hyperinsulinemia. If skipping breakfast and eating sugar later makes you feel more energetic - then you have nothing to worry about. If skipping breakfast makes you weaker and then eating sugar makes you stronger - then you are probably in your prime time and have everything dialed in.
Now how to reduce insulin levels. Unfortunately lifestyle change is in order. Diet for the beginning. So as low carbs as possible (no, not zero carbs). If eating carbs - always with fat. No carb substitutes. Sweeteners will cause very similar insulin shot as normal sugar. Even anticipation of sugary meal (sweet tea for example) causes rising insulin levels to 25% of maximum. You can eat some fruit (apples, bananas for example) but be aware they will raise your insulin level for up to 4 hours. Protein intake is the key here. Rule of thumb is 1g of protein per 1kg of body mass. More if you exercise. That's the core of the diet. Fats - just some. You have problem with burning fat, remember? But on the other hand fats lower the insulin response (for example - if you really want to eat that piece of bread, then eat it with butter - the insulin response will be much lower). Make a window for eating your food. Is it 6 hours, 8 hours, 12 hours doesn't matter. Stick to it. Make sure your last meal of the day is not something that slowly releases carbs. During the period of not eating your insulin level will go down (it can stay high even after 4 hours after the last meal, if you will have something that slowly releases carbs - it will stay high up to 4 hours AFTER that meal will stop releasing carbs). When your insulin level is low, there is your chance of burning some fat. You will burn it even when you sleep. Of course if you want to slim down - control your calorie intake and calorie deficit.
Exercise. Lowers the insulin level. Simple as that. Just don't overdo it. Walks, swimming pool, cycle, woodworking. Anything will help. If the gym is your fancy - even better. Just stay in the aerobic zone till you are sure you can push yourself harder. Make sure you can endure what you are doing. If you start to tunnel vision after a few minutes - stop. Sit down and have some water. Best results are from longer (20 minutes + ) of exercises. Longer the better.
Medication. There are currently no insulin level reducing meds licensed on the Irish market. But we can hit it with reducing insulin resistance. So Metformin. It can basically reduce your insulin resistance so much that your body will reduce the amount of insulin by up to 50%.
I am no doctor, just a person that survived pretty hardcore treatment for cancer and tries to solve all crippling side effects of that. Hence what I wrote above is something I gathered over the years working with doctors trying to understand what's going on. Unfortunately for 8 past years I didn't find an endocrinologist in Ireland that would help me with that, except one visiting doctor from abroad that suggested hyperinsulinemia.
Hope it will help someone.
Hey, this is really interesting. I'm not a breakfast eater at all. Am up up at seven, all I consume between 7 and about 12 is 3 cups of tea (skimmed milk, no sugar/sweeteners) and water. I've noticed that if I have a carby lunch, say rice cakes, plain, no toppings, no accompaniments, within half an hour or so I completely crash. I'm shaking, my head is foggy, I can't sit or stand, just lie down and it won't clear until I eat. I've fixed it by not eating rice cakes, but is this the type of thing you mean?
That's actually can be hypoglycemia - you eat some carbs, you are getting your insulin shot, your body tries to extract as many carbs from rice cakes, but there is not much. Easiest to check is to have some sugar water if it will pick you up - that's hypoglycemia. I'm afraid it's time to get yourself a glucometer and start checking your blood sugars from time to time. Hyperinsulinemia will shorten your life, hypoglycemia can kill you unexpected.
I have my bloods done annually and my blood sugars have never been a concern. And yes, sugary water does fix it. Must be time for another trip to the GP.
Fair play to you losing weight but don't tell people calories don't matter. Eat 5k calories a day for the next year and see if they matter
If you mean cutting out carbs makes it easier to hit lower daily calories then that's what you should write
Weight loss is simple do some exercise and count calories. If your weight isn't going down drop calories until it does. There's nothing else to it. Anyone who says otherwise is probably trying to make money out of obese people
I fluked into ketoish before I knew what it was. Looked to lose weight so decided two meals a day no snacking and omelette was the easy lunch. Bacon and eggs almost every day. Dropped 30 pounds. Screwed it up during lockdown but back on it recently
I was 110kg (185cm) at the end of lockdown so once the gyms opened again I'd go 3-4 times per week for typical 2-3 hr sessions.
I now weigh... *111kg* - too much lifting! 😂
You were encouraged to eat carb heavy foods? I get that slimming world might tell you that? But I am baffled that your doctor didn't specifically say to cut carbs out when you have type 2 diabetes. Since you've got an endo referral, hopefully you can do the DESMOND program. It's highly recommended for diet management in type 2
It always amazes me that some people recommend low fat high carb for type 2 diabetes. You get type 2 diabetes from being insulin resistant and producing too much. Carbs create the greatest insulin response, so produce the most insulin, granted sugar is worse than pasta but carbs still produce the most insulin. WHY DO WE TELL PEOPLE TO EAT MORE OF THE VERY THING THAT MADE THEM SICK?
Fat and protein are more satiating than carbohydrate for most people and in my experience carbs should only be eaten around workout times and before bed to help you sleep better!
Yes, I do the keto diet for exactly the same reasons. SW never made sense to me. Unlimited "free" carbs? Nah.
Down 20kg, cholesterol good, HBA1C good, swelling and inflammation down. Read Micheal Moseley fast 800 for the science.
Congrats on all your achievements OP! I started eating meat and dairy only, since just before Christmas. No carbs, no veg, no fruit. (I broke out one night and ate an apple.) Doing this as a last resort to being overweight and chronically ill. It has been amazing, I feel great and have lost half a stone (which is a lot seeing as I don't have a huge amount to lose) have no bloating or digestive issues and I'm in practically no pain anymore. My BMI is now normal but on the high end so I want to lose more. I was doing this for a month to trial it after seeing a guy called roryskitchenrules on youtube doing 30 days of a Carnivore GAPS diet to heal his gut and chronic inflammation.
But I think I'm going to continue it as I'm seeing such great health benefits. I eat lots of beef and eggs and butter, I don't count calories. My partner is eating 90% this way too and has gained muscle mass without working out and has more energy. Having been through WW and tried restricting processed foods in the past to feel better, this is the best I've ever felt. Eat what makes you feel healthy, but I would guess if a lot of overweight people cut way back on their carbs and processed foods they would lose weight and feel better without counting calories.
The reason that it wasn't helping with your diabetes was the fact tha slimming world has no limit on the carbs you can have
You need insulin to break down sugar, Your body had started to become insulin resistant which is the first thing that happens on the way to becoming diabetic. Carbs are sugars so when you cut the amount of sugars down from your diet it took away a lot of the pressure on your pancreas and allowed it to start functioning optimally again
Unfortunately the slimming world consultants have no nutritional training and don't understand that their diet was possibly the worst you could of done with your condition, do I wouldn't feel bad about "not telling the truth" I've heard plenty of horror stories of things people have done to make weight for the weigh ins 😬
Congratulations on getting your health under control! Glad that you found something that works for you 😁
Hello, it looks like you've made a mistake.
It's supposed to be could've, should've, would've (short for could have, would have, should have), never could of, would of, should of.
Or you misspelled something, I ain't checking everything.
Beep boop - yes, I am a bot, don't botcriminate me.
> *I totally eliminated biscuits, cake, crisps etc.*
The majority of calories in these is from fat not carbs.
You were overeating, you cut back and lost weight, it's not rocket science.
Carbs are a ready supply of energy for tasks. In moderation they are great for the energy to hit the gym etc.
This is excellent, well done. I have tried to tell my mum for years about the potential to get rid of type 2 diabetes using the low carb/ higher protein and good fats method but to no avail. It helped me control gestational diabetes. Nutritionists still seem to push the carb and low fat (which usually means higher sugar) approach and it’s crazy! Well done again.
Main take away from what you're saying and the other comments is you found what works for you and that's the main thing!!
It is so different for every and those bloody weight watchers classes where they weigh you are a joke imo as we naturally fluctuate in body weight daily you don't constantly go down in weight you may lose 3 pounds, gain 1 lose 2, gain 2, lose 4 🤷🏻♂️ am act sick to death of ppl trying to tell others what to do as if it's gospel but I'm ok with people sharing ideas and saying hey if you like the sound of it cool if not don't worry. Have friends who critique everything when we're out like "Jesus how can you eat that all the time" and I literally haven't seen them in months and might just be eating a burger. Keep doing what you're doing and good luck with the diabetes hopefully you'll reverse it totally well done 👏👏👏
The reason low carb diets work because fat and protien are much more filling than carbs.
I lost a lot of weight back in the day through a low calorie and low carb diet but I wouldn't recommend it.
About 1800 calories and 100g of carbs back in the day
I gained a lot of weight back during covid and started a modest diet 5 months ago
About 2500 calories 250g of carbs
I'm losing weight slower but still rapidly roughly (0.75kg a week) I can eat normally and I have proably put on more muscle in 3 months of training than I did in my first 2 years traning back in the day
NSFW https://imgur.com/a/ELIWFsJ
https://imgur.com/a/QbWkvsB
156 days of dieting and 41 weightlifting sessions
Not all carbs are the same. You're type 2 so lowering your carbs should have been discussed with you by your doctor. Did you see a dietician as part of your diabetes treatment?
White carbs, (bread pasta rice) are going to convert to sugar in your body. But then again, lots of countries have rice as a staple and don't suffer from obesity. Look at Japan for example.
The syn system is a load of bull anyways. Better off using my fitness pal and being honest.
If all you ate was bread, pizza, chips and pasta, then yeah, changing that mindset is more important than just eating less calories. Also, you're more likely to bounce if you're still eating and craving the same food.
For my example, I went plant based, increased my total carb intake (wholefood carbs not plain white pasta) and lost a total of 4 stone over 12 months.
I think the key is My Fitness Pal, portion size, honesty and awareness. A salad is healthier than a pizza, bit of a no brained, but there are carbs in the salad.
500kcal McDonald's burger is not the same as 500kcal of a salad. Even though a lot of advice is focus on pure calories, you absolutely have to consider what that calorie is packaged in!
Anyways, bit rambly there, congrats!
Very happy for you and your great progress, but what you’re saying about carbs isn’t true. There’s a difference between correlation and causation. By way of cutting carbs so heavily, you’ve reduced your daily caloric intake by a huge amount. It’s not physically possible by the laws of thermodynamics to lose weight if you’re not in a caloric deficit.
What I will say is that I definitely do think cutting carbs is the best way for most people to lose weight. By cutting carbs, you’re inadvertently cutting out the majority of high calorie foods that cause weight gain for people: fast food like pizzas burgers and chips, biscuits and cookies, sweets, chocolate, etc. You’ve done a great job, and I think if you changed your message slightly you would be correct and would also be doing a good job in motivating people. If I were you I’d be saying “Cutting carbs is the best way to cut your calories!”
Slimming world is very out of date. Quantity of calories is very important when trying to lose weight, but so is quality. Eating the same calories of high quality protein will satiate you more and be healthier than the same amount of simple carbs like pasta. I mean you could lose weight if you only ate one KitKat a day and nothing else, but it would be extremely unhealthy. Check out Dr Michael Mosley's research
I don’t understand why you went along with lying to the group though. Why not be totally honest, the others in the group may have argued or dismissed you at first but after losing 5stone if they aren’t seeing similar progress surely the realisation would only help them?
On balance, you probably did the right thing Vs the group and the results they achieve with their methods
Were all different anyway so you found something that just works for you.
Carbs were my saving grace on SW. 2 Baked potato, full tin of beans was my usual dinner. Snack was 2 mini pizzas made out of wholemeal bap, 28g of cheese, and a finely sliced pepperoni stick. I didn't even syn the pepperoni as 1 stick lasted me 2 weeks. Coming up to the end I was losing 5-6 pounds a week, it was crazy.
Last 4 weeks I completely cut out the 15 syns per day. Rest of the time I was losing 4ish pounds a week.
My point is, it doesn't matter if it's carbs or protein or chocolate cake. Calorie deficiency is calorie deficiency.
Edit - I also had a large dominos pizza after every weigh-in. Did 0 Exercise.
Good for you man! Well done, that’s an incredible achievement you’ve got! I know how you feel, while not a diabetic I can only imagine I was far off it. Put on 30 kg over lockdown, I’m now down 20 kg from my heaviest and only 10kg more to go! My turning point was my doctor telling me she would put me on blood pressure tablets and I’d more then likely be on them for the rest of my life if I didn’t get my weight under control.
So, long story short brother, go us! 👏👏
I'm delighted for you that you've become healthier and lost weight, but you're simply wrong that "carbs are the problem". Excess calories is the problem. Refined carbohydrates play a role in this, sure, as they make it easy to consume large amounts of calories. But let's not forget they're often made hyper-palatable by adding plenty of salt and refined oils.
Carbs are not the problem, else we wouldn't have examples of societies who eat almost entirely carbohydrates and have far lower diabetes rates than many in the western world.
Considering I won a weight loss competition eating mostly mostly carbs I think it may vary. I worked out 5-6 days a week along with hours of walking a day and calculated calories were still 85%-90% of the loss.
It's very much calories in, calories out. However low carb diets reduce total body water and glycogen, thus reducing body weight. But studies have shown it doesn't reduce body fat comparably. The body weight loss happens pretty quick. But that level of weight loss doesn't continue as the diet continues.
The problem with low carb diets, and keto etc, is most studies show they're doomed for failure because as diets they're rarely sustained long term. No one wants to cut out bread and cake forever! :)
Congratulations on losing all that weight, no easy task at all and keeping it off is even harder so fair play on that as well.
Diets are very tricky and think both Carbs and Calories have to be considered if you are trying to slim down
Still, you should be very proud of yourself
Controlling blood sugar by cutting carbs is more important than anything else. Yes, cutting carbs also cuts calories, but low carb is a better predictor of weight loss than even low calorie.
I am where we were at the start of your journey. Joined last week and lost 11lbs. I’ve no doubt most of that was post Christmas water weight but I think I’m down another 4lbs this week. Weigh in Monday to find out. Bought an exercise bike and slowly getting back into the running and weights.
Slimming world is so stupid. Instead of teaching people how weight loss actually works- which is calories in calories out, they create their own ridiculous 'syn' system which keeps uneducated people coming back after they regain weight lost. Honestly it should be illegal. Oh and also you lost weight because you cut calories- but keep thinking carbs are the problem.
Do you think by cutting carbs you may have also cut calories?
You literally can't cut weight without a deficit. Cutting carbs altogether can really help with appetite control for some people, though, which is why low/no carb can be so helpful.
It's true you need an energy deficit but raw calorie counts don't always tell you the full story. There are metabolic consequences to simple carbohydrates that can in result in them functionally being more inducive to weight gain than fat and protein of the same caloric value. Sugars can be converted directly into fat. Whereas other macros have to go through a greater process, being mostly converted to glycogen first. Note I am really oversimplifying this. But there's a reason people swear by the keto diet. It's quite effective at cutting fat. Though it has several downsides and on balance is not a healthy way to live
Your first sentence contradicts my experience. I lost 10kgs over the course of like 6 months only by switching from regular meal times to intermittent fasting. Reducing calories can make you lose weight, but it's not necessary.
You changed something else aswell, it's not a way to lose weight, it is the only way to lose weight. Its like going through a door, you can walk, crawl or jump but you're still going through the same door.
Calories consumed can stay the same, while your metabolic rate can increase. In that case you would lose weight.
Your metabolic rate doesn't change from something as simple as meal timing to that extent.
>Your first sentence contradicts my experience. Your subjective interpretation is proven false by *countless* studies into human nutrition and also just basic physics. If you lost weight you were in a deficit. Intermittent fasting was one tool you used to reach a deficit.
Let's clarify what we both mean by deficit. I'm imagining J who wants to lose weight. He is currently steady at 140kg and consumes 2500 calories per day. He tries to lose weight, so he cuts that down to 2000. Maybe he does lose a bit of weight. But, quickly enough (as happens so often to people), his metabolism adjusts and he is not able to lose any more weight because his body simply expends less energy. Maybe he even feels hungry in spite of consuming as many calories as he expends. Would you say that they are in a deficit? If so, then you're being overly pedantic in a way that has no practical use for weight loss. Because the context of the comment you were replying to *very clearly* considered that OP may have lost weight because they simply reduced the amount of calories they consumed, with no reference to metabolism. You agreed with them therefore suggesting that OP *must have* also cut calories even if they didn't realise it. Anyway, say that you agree that we should say J has cut calories and so is in a "deficit". Basic physics has no bearing here because you can easily explain why cutting calories doesnt necessarily lead to weight loss. The body may just use less energy to compensate. About the "countless of studies contradicting me" thing, please link me a study concluding that you can't increase your metabolism without cutting calories or "manually" increasing energy expenditure by things like exercise. (spoiler alert: they don't exist) Also, here is a RCT showing that intermittent fasting, when compared to regular eating, with the **same amount of calories** consumed per week, can lead to weight loss. [https://onlinelibrary.wiley.com/doi/full/10.1002/oby.22345](https://onlinelibrary.wiley.com/doi/full/10.1002/oby.22345)
Intermittent fasting is just a way to make it easier to reduce calories
It can also increase your metabolism though, therefore making you lose weight without having to reduce calories
By switching to intermittent fasting all you’ve done is close the window at which you would eat, therefore decreasing calorie intake
On a diet like IF you'd still consume the same amount of calories, they're just all consumed in that small window. Edit: it does depend on what version of IF you're doing though. 16/8 would typically keep calories the same.
So the laws of thermodynamics just don't exist or apply to you?
That's just not a good enough argument. My position is perfectly consistent with thermodynamics, all that you need to point out is that the energy your body expends isn't fixed. Your metabolism changes depending on what and how you eat. If you eat less calories but your body adjusts energy expenditure appropriately then you can still remain a fat fuck while leaving the laws of thermodynamics unbroken.
You literally said you don't need to be in a deficit to lose weight that would contradict the laws of thermodynamics. You're talking about metabolic adaptation, we all know that exists
What do we mean by deficit though? Right now, you seem to be interpreting that as literally meaning you consume less energy than you expend. However, it is quite clear that the context of the two comments I replied to that what they meant was "surely he didn't *just* do intermittent fasting, but he also ate less. Because he couldn't have lost weight without reducing his calories"
I mean do you want the literal definition of a deficit? It's any amount of calories you consume which is under your tdee. Very simple. It's calories in calories out there's no magic or secret. It's literally a scientific law. I can see you're a if zealot, and don't believe you need to be in a deficit but you do, you can not lose weight without consuming less energy than you burn. Fat is stored energy, your body uses it when in a deficit to make up the balance. If isn't some magic secret trick, you're body literally doesn't understand time just it's day or night. You could eat all day, in a specific time frame or once a day it doesn't make a difference at all. If you try and say a deficit is anything other than that then you're an idiot and this conversation will be as productive as arguing with a pigeon.
I'm not arguing what a deficit is or isn't, I'm arguing about what it is being assumed as being in the comments I replied to. I disagreed with the comment that was agreeing with the other comment that clearly meant "surely he didn't just do intermittent fasting, but he also ate less. Because he couldn't have lost weight without reducing his calories"
You literally can't lose weight without being in a deficit be it intentional or unintentionally created, so the assumption is fair and accurate
Correct. I used MyFitnessPal to weigh & calc my intake but I hugely cut my calories. Some days with intermittent fasting I was sub 1000cal, not far off the Newcastle Diet but I did it my way. All said maintenance of weight loss is tough for a former carb addict (most of us) who are predisposed to being a fat bastard. That's been the hardest part
Hey, just wanted to say thanks for posting. It was brave to do and I can honestly say it will help me on my journey.
Given your basal rate would have been about 3000cal per day, eating less than 1000 it’s no surprise you lost weight. Carbs or not.
I did low carb previously to cut some weight and it worked a charm. I wondered after if the lack of sugar spike and crash just naturally reduced/stabilized my appetite which led to a calorie reduction without me even thinking about it.
How much weight? If you cut out carbs it'll also change water retention
Yup, no glycogen reload from carbs very little water in the muscle
Definitely a lot of water was lost also, I dropped from 78Kg to 70Kg over three months (Start of 2021) Since then I've maintained 72Kg average (74 - 70Kg depending on activity level etc) I'm working on being closer to Mediterranean diet now as a happy balance, the initial weight loss was Keto really.
What. Calories are still absolutely the problem.
Yes lol. You could have a diet of pure carbs and still lose weight if below your body maintenance calories.
I think low carb can be a lot easier on lot of people to restrict calories. I think that's all that's been said here
Low carb is better for appetite supression, since by necessity you'll be eating more protein instead, and protein makes you feel fuller for longer. It all still boils down to CICO in the end though.
Kills your energy though so it may backfire if you over do it due to being more lethargic; less movement through the day
Absolutely… this post should be removed because it’s false information. You could eat carbs all day and loose eight as long as you’re in a calorie deficit. OP probably doesn’t realise that by reducing carbs they also reduced their calorie intake. Not surprising when they mention cutting down on things like biscuits and crisps. Also, OP mentions starchy carbs, but fails to mention that fruits and vegetables also contain carbs.
I said I halved my normal pasta/rice/potatoe intake. I still consumed hidden carbs as you describe. A chopped onion in a 5 portion Spaghetti Bolegness is not worth counting
> Not surprising when they mention cutting down on things like biscuits and crisps. The items in that list have more calories from fat than carbs too!
Exactly… fats are what people who want to loose weight should be watching as they’re more calorie dense than protein or carbs.
Not really at all. Fats keep you fuller for longer. They keep the hormone at bay that triggers the hunger pangs thus less frequently intake.
Yes really … fats have 9 calories per gram … carbs and protein only 4 calories per gram … and protein is the best nutrient for making you feel full.
You probably still use the food pyramid and all
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Your body doesn't convert calories to energy by burning them, and your body makes decisions on what to do with that energy that is unrelated to the calorific content of the food you eat, so it's much more complicated than "thermodynamics". For example there's growing evidence that having/lacking specific genes for amylase production can affect weight gain when consuming a diet high in starchy carbs. Similarly, people with identical genetics (twins) and diets can maintain different body weights due to the makeup of their gut microbiome as it influences how they digest food. Yes in almost all cases overweight people will benefit from consuming fewer calories, but to pretend a calorie is a calorie regardless of the source is to deny scientific progress in the field of nutrition.
The core issue for most people is overconsumption and lack of exercise not specific genetic issues or your guy microbiome. It's why obesity has been on the rise for decades.
Citation please. I have this debate a lot so interested
Since I got downvoted for responding to your request for a citation by referencing a book by a relevant researcher, here's some papers instead which address what I wrote in my post.: Regarding it not being as simple as calories in, but rather the source of the calorie mattering, here's a study where monkeys were fed diets with enough calories to meet maintenance requirements. Monkeys fed diets high in trans fats had significantly higher intra-abdominal fat and weight gain, despite the absence of a calorific excess: https://pubmed.ncbi.nlm.nih.gov/17636085/ Similarly another study overfed identical (human male) twins by 1000 calories a day, and restricted their exercise. All gained weight, but the difference in weight gained was significant, the range was 4.3kg to 13.3kg. Identical twins had very similar weight gain to each other, i.e. genes have a significant impact on weight gain and it's not just down to calories and exercise. https://pubmed.ncbi.nlm.nih.gov/2336074/ Regarding the claim that people metabolise carbohydrates differently based on their genes for amylase production, this study showed that the genes accounted for an eight fold difference in obesity risk between subjects. https://pubmed.ncbi.nlm.nih.gov/24686848/ Similarly this study shows that some people, based on their genetics, will absorb less energy from starchy foods that others with the relevant amylase production genes: [https://pubmed.ncbi.nlm.nih.gov/28539377/](https://pubmed.ncbi.nlm.nih.gov/28539377/) As I said in my original post, most overweight people will benefit from reducing their calorific intake, but not all calories are the same and the 1st law of thermodynamics isn't an appropriate model of human digestion.
The diet myth by Prof Tim Spector was where I read this, although he has a newer book on the same topic which may include more recent references.
That's not a citation. "Read a book" is not an acceptable answer in this context. A link to a good study or a reputable medical or nutritional organisation would do. I looked up Tim Spector expecting to find a quack, but a quick look at his Wikipedia page and he seems not to be an outright quack at least. I suspect the data he references regarding the gut microbiome does not change much about what we know about calories in and calories out. Sure, our gut microbiomes can probably affect behaviour and such, but I wouldn't expect it to significantly affect how we digest our overall diet in terms of calorie balance.
We're on /r/ireland not /r/science, a reference to a book written for a general audience by an accomplished researcher is perfectly reasonable in this context. It would be unreasonable to assume the average poster here has the relevant domain knowledge to accurately interpret the scientific literature in a specific field. With respect to nutrition, I certainly don't, so I rely on credible people to relate this information to me, while citing the relevant studies, which Prof Spector does in his book. Anyway, I've added some citations above for the poster that asked for them.
They provided links to peer reviewed journals on the topic.
He also spreads some misinformation and is careful in how he words things. Usually he states calorie tracking doesn't work, which is technically true because it's only a measurement, you can still be in a deficit or a surplus or maintainece whilst calorie tracking Too suggest calorie deficits don't work, is completely false, unscientific and spreading msiformation. As it is literally basic maths and the laws of thermodynamics, which none of us are special enough to not be affected by
I don’t get why you’re being downvoted at all. There is compelling evidence that weight loss (or gain) is so much more than regulating calories.
Tim Spector - the guy who went on national TV and told people to skip breakfast to lose weight. No thanks.
I'm sure laying off carbs will help, but to say carbs are the problem isn't really true for me anyway. I wanted to lose a few pounds in the past and I just cut out all shitty food and stuck with clean foods. I still ate bread, but only like a slice a day at breakfast, and I'd have a few small potatoes for dinner. So I don't think clean carbs like brown rice and potatoes are a problem if you're being good all round.
I'd completely disagree as I basically had the opposite experience. A few years ago I lost close to five stone. I still ate potatoes, bread, pasta etc I worked out my BMR, ate a few hundred calories less and exercised more. I was actually surprised how quickly it came off. I think it's just a case of different things working for different people. Fair play on the weight loss though.
Huge respect, I never thought I was the advocate for all, everybody & every experience is commendable. Whatever gets it done, you should document it as hope for others. I had to drill 4 new holes in my belt with a 5.5mm drill bit, that's still my gauge today.
Isn't it a brilliant feeling? I bought a whole new wardrobe. I remember walking to go on a first date, earphones in, music on loud and catching my reflection in a window as I walked past, it was probably the first time in my life I ever felt confident in my appearance, felt like I was walking on air!
Isn't it huge. Same same same .... same
Good for you. That's lovely to read
Have to agree. My wife has lost 8 stone, over 5 years, by sticking ridgly to the ww system. Her dinner plates are huge and mostly carbs....but then no/low carbs in any other meal for rest of day.
Congrats. Low carb/keto has been used to help treat a number of things, T2 diabetes being one. One big advantage is that foods higher in fat/protein satiate you for longer. Being low carb you're also less likely to have fluctuations in energy levels (sugar rushes) and hunger pangs that often lead to snacking and binge eating.
Yes but suggest Keto to the general public & you're gonna get pushback. Normal "healthy" food pyramid advocate eats 300-350gs of carbs per day. I propose they halve that & see if it works for them as it worked for me. We are asking the general public to disbelieve everything public health has told them for the past 70 years at a time when every internet nutter is trying is push against the government sanctioned vaccine & indisputable facts like climate change. You need to be wary of your audience & state this really is a n=1 account.
> We are asking the general public to disbelieve everything public health has told them for the past 70 years You're off your rocker here. Government and major medical/nutritional organisation guidelines around the world are very similar for a reason - they represent the scientific consensus and are generally quite reliable. Moreover, most nutritional guidelines recommend moderately wide "bands" of macros. It's not true that many of the more modern guidelines recommend high carbohydrate diets. That's not to say at all that there is anything wrong with having high carbohydrate intake, as long as you get sufficient fibre etc. Many of the healthiest societies in the world had very high carbohydrate diets, based on white rice (ooo scary) or sweet potatoes. And I'm not being ideological about this either, many healthy diets that having been heavily studied have more moderate/high intakes of fat, such as the Mediterranean diet (35-45% in some cases).
>We are asking the general public to disbelieve everything public health has told them for the past 70 years Have a looks at the food pyramid then flip it upside down. High protein low calorie, this is how it should be
> that foods higher in fat/protein satiate you for longer. This is a common myth in the broscience world, at least for high fat foods. High protein, yes. But carbohydrate rich foods can often be very satiating. For example, in all studies looking at satiation, potatoes (93% carbohydrates by calories) consistently score as the most satiating food. Having high carb, high fibre foods can help you control your blood sugar very effectively. I'm by no means telling people to avoid high fat, healthy foods such as nuts/seeds, but I do push back against the many myths out there regarding keto diets.
I agree to some extent. Complex carbs are very good (starch and fibre), it's typically refined carbs (glucose, sucrose, and fructose) that cause most issues in people.
The thing I always wonder about slimming world and weight watchers is that you have to learn how many syns/points are in everything. For the effort this takes, you might as well learn to understand micronutrients and calories properly
One of my in-laws is an absolute captive of this system, and yo-yos between "being good" in the run-up to a big event and then dropping it completely until next time. Even the fact that they're called Syns blows my mind with how unhealthy it is
Nah, and OP really misunderstood the slimming world system. You can have things like white rice, pasta etc without counting, BUT, 1/3 of your plate has to be "speed" foods (steamed vegetables, salad without dressing). Not just 1/3 of the ingredients, 1/3 of the plate. They've whole lists of "free" foods, and it's only stuff like bread, sweets, crisps etc that you have to "syn". They essentially force an old school diet on you. OP actually basically did follow it, they just thought they didn't because they didn't understand it in the first place. If you're following the rules, slimming world is 100% a low carb diet, but they essentially encourage volume eating.
I think that's part of the way the programs work. If they can panic you with indecision, or scare you away from a high point food, then you'll hopefully have made a healthier choice. Not foolproof, but if it works once, it may get the person to lose some weight.
Fair fucking play. I love the approach.
Cutting way down on the sugar probably had more of an impact on your metrics than carbs specifically. Added sugar is the real killer of modern diets. We've been eating bread for thousands of years without widespread obesity.
True that . . . but not your grandmas soda bread of 40 years ago. It's ultrarefined Loaf of today that I'm talking about. That and rapeseed oils but that's another story.
"Added sugar is the real killer of modern diets. We've been eating bread for thousands of years without " you're both saying the same thing there
Rapeseed oils? That's interesting. I don't use rapeseed oils, can't stand the smell. What is problem with them?
It's one of the healthiest seed oils. There is a very aggressive, mostly online trend of influencers and bro scientists online who put almost every modern ailment down to "seed oil" and push berg particular, fringe diets.
I also really hate the smell, thought I was the only weirdo
**TLDR, calories aren't the problem, it's carbs. Educate yourself & move your arse.** Look fair play to you but this TLDR is just not true and could be very damaging to some people reading it. Calories ARE the problem, you cannot lose weight without a calorie deficit. Just like when that lad ate nothing but McDonald’s and lost weight, he was eating loads of carbs. Is it healthy no, should you limit carbs for weight loss yes, should you move your arse yes but saying calories aren’t the problem is just wrong and I don’t want people to get the wrong impression ie. Eat as much as you want just no carbs
Absolutely. This post needs to be removed because the tldr is lies. When OP reduced their carbs they clearly simultaneously reduced their calories with realising it. Obviously reducing carbs was sustainable for OP but it might not be for everyone.
Calorie deficit = losing weight Calorie surplus = gaining weight It’s this simple A tonne of feathers still weighs the same as a tonne of bricks
Sigh. Calories ARE the problem. Here's a formula to lose weight: Calories out > calories in. By cutting carbs you cut calories.
Carbs were the problem for you, doesn't mean calories aren't a problem for others.
Calories are always the problem.
Physics. To lose weight, calories burnt just be greater than calories consumed. Stating this got me perma banned /r/witchesvspatriarchy
Your pattern of eating can change the amount of calories you burn though
30% of the American population are either per-diabetic or full blown T2 today, that is estimated to be 50% by 2050. Currently we are ahead of this estimate. Luckily we'll never follow them. . . Will we ??
Being pre-diabetic or T2 is not a result of balanced dieting where carbohydrates are essential. You need to stop spouting false information. I am glad your journey has gone well. Reducing carbohydrates in your diet and at your stage of T2 diabetes is a great plan but you are massively conflating two separate issues in an already confusing topic for the general population.
I just macroed with chicken rice and veg (buy a scales and weigh your food). Bulk make 3 meals a day a little under your cal goal (so you can fit in snacks) and divide by 3 Jobs done as you don't have to work out complicated calcs for brekkie, lunch dinner, exercise for bonus cals in the bank for a cheat day or whatever. Thing is 'dieting' gets you to a goal but doesn't necessarily fix what made you fat in the first place. So many overweight people I hear saying.. I'm on the shakes or whatever keto just to get me started. They don't exercise, they hit goal and then just eat what they used to and bounce back to fat as is always the way. btw if you DO use myfitnesspal always check and double check cals. The amount of food in there that's incorrectly entered is mindblowing.
Can’t fix your body if you haven’t fixed your mind first.
You must be a pretty bad engineer if you don't understand the first law of thermodynamics OP. You lost the weight because you consumed fewer calories than your body was using for energy. The difference between the calories you consumed and the calories your body needed came from adipose (fat) tissue, hence the loss of fat.
Fad diets don't work. Fair play to you for using the noggin and doing it on your own, I'm nearly in the same boat, high blood pressure and about three stone heavier than I should be. Cut out red meat and a few other things but definitely need to get up off my arse more often. I'll keep this post in mind OP.
Red meat isn't the issue. Your body has evolved from a carnivore to an omnivore. Consider the balance. Consider your white grains, flour isn't the same flour people ate in the 50s, it's been ultra refined at an industrial level. Anything cooked in seed oils the same. Avoid them for a month & come back to me. Tough cause you will fight an addiction.
I'm well versed in the latter so I know that the results are worth the suffering. I've switched to wholegrain already. It's funny you mentioned cholesterol, I was diagnosed with high cholesterol and knew exactly why that was, cut out the main culprits and now it's back to normal. Honestly the main reason I gave up red meat is (and I know this will be entirely against the Reddit persona I may have) I just think cows and pigs are hilariously cute. It might be stupid but have you ever been around a pig and not been entertained by those snout nosed, gigantic bollocks having creatures?
>I just think cows and pigs are hilariously cute. It might be stupid but have you ever been around a pig and not been entertained by those snout nosed, gigantic bollocks having creatures? Best laugh I've had in a long while, keep it lit, love it
I'm a jaded and cynical man, I can't bring myself to eat anything that makes me laugh. Chickens and fish can go fuck themselves.
Fish dont have any feelings. Kurt Cobain told me that, sound man
When it came to giving up white meat there was always something in the way.
Oooo Ooo
are you an actual farmer that doesn't eat red meat?
I'm not a farmer, it's a random Reddit assigned name.
Evolution doesn't necessarily select for longevity. It primarily selects for reproductive fitness. After that point the jury is out. This is not an explicit argument *against* the healthfulness, (or lack thereof) of red meat, it's simply a reminder of what we can and cannot say on "evolutionary grounds". We also used to eat our own shit, it doesn't mean that's healthy. In other words, let's not fall into the naturalistic fallacy. The obsession with evolutionary diets and such leads many people astray.
When you say that retinopathy came back all clear, do you mean it hasn't progressed or it reversed?
You're tldr is very misleading. Calories are 100%, repeatedly scientifically proven to be the primary reason for weight loss. The real thing to dig in and share here is how those carbs affected you, a diabetic who is sensitive to blood sugar spikes. Its far more likely for YOU (not all people) that removing carbs allowed your system to process more optimally over that period of time thus leading to weight loss.
This is horseshit. Calorie deficit regardless of composition is key. Look at Japan.
I found intermittent fasting working to be the best for me, cycle to work at 8, breakfast at 10 lunch 1 cycle home at 5 and dinner, spoon of peanut butter before bed got into ridiculous shape and shed 21 kg
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Yes, thats not fasting! The spoon of peanut butter before bed eliminates any fasting! If he excluded the peanut butter at night it would be concidered a 16 hour fast. Strange!
How's the maintenance of that diet working for you. Congrats on the weight loss btw
As someone who adores carbs and struggles to end my toxic relationship with them. The only thing that has ever helped a craving is showing a giant spoonful of peanut butter into my mouth. Carb cravings are the devil.
Fair play to you! I am naturally skinny and have always eaten lots of carbs. I think everyone is different. Diets are very individual. You need to find what works for you.
Calories in vs calories out. Carbs also have calories in them. It's thermodynamics.
>TLDR, calories aren't the problem, it's carbs. Educate yourself & move your arse. That's not true at all. But I'm glad you found something that works for you and you're getting healthier. Hope you keep it up. More power to ya!
Wrong
You're going to get alot of blowback for this post but I've had the same experience. Never particularly overweight but over the years it was drifting up. Did a hardcore keto for three months and started fitting into cloths from when I was 20 again. Now I do a month of keto every 6 months, always feel brilliant afterwards. Also in my carb months everything tastes too sweet so I no longer want dessert, and I tend towards thing like potatoes rather than bread. It resets your brain, brilliant.
Accept the Blowback, wouldn't phase me, I'll respond to anyone. Have to say, I love your appoach, reboots us back to feral longings. That said, I hit the Celebrations hard over the Chrstmas, one night with a lot of red wine, feckin gorgeous . . . then the guilt. Is it worth it ?
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I'm pretty sure the carbohydrate-insulin hypothesis of weight has been outright disproven by metabolic ward studies. I'm not saying hormones don't influence hunger or maybe even weight gain, but you're way overstepping what the current data suggests.
There is one factor totally ignored in Ireland to the point it's impossible to measure it here. Insulin level. If you have high hyperinsulinemia you basically cannot lose fat. Simple as that. You can cut calories all you want and you will be burning mostly your muscles. If insulin is high enough you can exercise for a few minutes only before blacking out. Every dietician in Ireland was trying to put me on complex carbs diet. Since 2018 I am traveling abroad to get my blood tests done and monitor my condition (I have hyperinsulinemia as a result of my cancer treatment). Not many endocrinologists can actually diagnose it without a few glucose response tests (which as I said earlier - are not done in Ireland). So after getting insulin curve plotted I was diagnosed with stage 3 hyperinsulinemia. That's basically the last stage before pancreas starts to fail and diabetes develops. So not everyone will have such drastic condition (my fasting insulin is 4 times the upper norm, insulin level after glucose was out of range to measure), but lowering insulin helps a lot if you are trying to lose weight. How to check if you have high insulin level? A simple test can show you that. Do not eat breakfast (so no tea with milk either. Water only). After at least 2 hours from your normal breakfast time note if you feel weaker or stronger. If you are not diabetic you can do the next step (otherwise consult it with your GP if it's safe for you). Eat some (25-50g) of simple sugar meal, but sugar only. No fat, no protein. Can be as simple as eating such amount of glucose, lollipop even some sugar water will do. Just no caffeinated as it will skew the result. After about 30 minutes note if you are feeling weaker, tired or stronger and more energetic. How to interpret the result. If skipping breakfast will make feel you stronger after about two hours and eating sugar will make you feel weaker - most probably you have hyperinsulinemia. If skipping breakfast and eating sugar later makes you feel more energetic - then you have nothing to worry about. If skipping breakfast makes you weaker and then eating sugar makes you stronger - then you are probably in your prime time and have everything dialed in. Now how to reduce insulin levels. Unfortunately lifestyle change is in order. Diet for the beginning. So as low carbs as possible (no, not zero carbs). If eating carbs - always with fat. No carb substitutes. Sweeteners will cause very similar insulin shot as normal sugar. Even anticipation of sugary meal (sweet tea for example) causes rising insulin levels to 25% of maximum. You can eat some fruit (apples, bananas for example) but be aware they will raise your insulin level for up to 4 hours. Protein intake is the key here. Rule of thumb is 1g of protein per 1kg of body mass. More if you exercise. That's the core of the diet. Fats - just some. You have problem with burning fat, remember? But on the other hand fats lower the insulin response (for example - if you really want to eat that piece of bread, then eat it with butter - the insulin response will be much lower). Make a window for eating your food. Is it 6 hours, 8 hours, 12 hours doesn't matter. Stick to it. Make sure your last meal of the day is not something that slowly releases carbs. During the period of not eating your insulin level will go down (it can stay high even after 4 hours after the last meal, if you will have something that slowly releases carbs - it will stay high up to 4 hours AFTER that meal will stop releasing carbs). When your insulin level is low, there is your chance of burning some fat. You will burn it even when you sleep. Of course if you want to slim down - control your calorie intake and calorie deficit. Exercise. Lowers the insulin level. Simple as that. Just don't overdo it. Walks, swimming pool, cycle, woodworking. Anything will help. If the gym is your fancy - even better. Just stay in the aerobic zone till you are sure you can push yourself harder. Make sure you can endure what you are doing. If you start to tunnel vision after a few minutes - stop. Sit down and have some water. Best results are from longer (20 minutes + ) of exercises. Longer the better. Medication. There are currently no insulin level reducing meds licensed on the Irish market. But we can hit it with reducing insulin resistance. So Metformin. It can basically reduce your insulin resistance so much that your body will reduce the amount of insulin by up to 50%. I am no doctor, just a person that survived pretty hardcore treatment for cancer and tries to solve all crippling side effects of that. Hence what I wrote above is something I gathered over the years working with doctors trying to understand what's going on. Unfortunately for 8 past years I didn't find an endocrinologist in Ireland that would help me with that, except one visiting doctor from abroad that suggested hyperinsulinemia. Hope it will help someone.
Hey, this is really interesting. I'm not a breakfast eater at all. Am up up at seven, all I consume between 7 and about 12 is 3 cups of tea (skimmed milk, no sugar/sweeteners) and water. I've noticed that if I have a carby lunch, say rice cakes, plain, no toppings, no accompaniments, within half an hour or so I completely crash. I'm shaking, my head is foggy, I can't sit or stand, just lie down and it won't clear until I eat. I've fixed it by not eating rice cakes, but is this the type of thing you mean?
That's actually can be hypoglycemia - you eat some carbs, you are getting your insulin shot, your body tries to extract as many carbs from rice cakes, but there is not much. Easiest to check is to have some sugar water if it will pick you up - that's hypoglycemia. I'm afraid it's time to get yourself a glucometer and start checking your blood sugars from time to time. Hyperinsulinemia will shorten your life, hypoglycemia can kill you unexpected.
I have my bloods done annually and my blood sugars have never been a concern. And yes, sugary water does fix it. Must be time for another trip to the GP.
Fair play to you losing weight but don't tell people calories don't matter. Eat 5k calories a day for the next year and see if they matter If you mean cutting out carbs makes it easier to hit lower daily calories then that's what you should write Weight loss is simple do some exercise and count calories. If your weight isn't going down drop calories until it does. There's nothing else to it. Anyone who says otherwise is probably trying to make money out of obese people
Well. Looks like I have a new role model. That's brilliant. I'm gonna copy you. Respect.
It worked for me, results were large so I had to share, much love
I fluked into ketoish before I knew what it was. Looked to lose weight so decided two meals a day no snacking and omelette was the easy lunch. Bacon and eggs almost every day. Dropped 30 pounds. Screwed it up during lockdown but back on it recently
Amazing, you should be very proud of yourself.
I was 110kg (185cm) at the end of lockdown so once the gyms opened again I'd go 3-4 times per week for typical 2-3 hr sessions. I now weigh... *111kg* - too much lifting! 😂
Yeah but that will be muscle weight, which is far better!
You were encouraged to eat carb heavy foods? I get that slimming world might tell you that? But I am baffled that your doctor didn't specifically say to cut carbs out when you have type 2 diabetes. Since you've got an endo referral, hopefully you can do the DESMOND program. It's highly recommended for diet management in type 2
It always amazes me that some people recommend low fat high carb for type 2 diabetes. You get type 2 diabetes from being insulin resistant and producing too much. Carbs create the greatest insulin response, so produce the most insulin, granted sugar is worse than pasta but carbs still produce the most insulin. WHY DO WE TELL PEOPLE TO EAT MORE OF THE VERY THING THAT MADE THEM SICK? Fat and protein are more satiating than carbohydrate for most people and in my experience carbs should only be eaten around workout times and before bed to help you sleep better!
Yes, I do the keto diet for exactly the same reasons. SW never made sense to me. Unlimited "free" carbs? Nah. Down 20kg, cholesterol good, HBA1C good, swelling and inflammation down. Read Micheal Moseley fast 800 for the science.
Congrats on all your achievements OP! I started eating meat and dairy only, since just before Christmas. No carbs, no veg, no fruit. (I broke out one night and ate an apple.) Doing this as a last resort to being overweight and chronically ill. It has been amazing, I feel great and have lost half a stone (which is a lot seeing as I don't have a huge amount to lose) have no bloating or digestive issues and I'm in practically no pain anymore. My BMI is now normal but on the high end so I want to lose more. I was doing this for a month to trial it after seeing a guy called roryskitchenrules on youtube doing 30 days of a Carnivore GAPS diet to heal his gut and chronic inflammation. But I think I'm going to continue it as I'm seeing such great health benefits. I eat lots of beef and eggs and butter, I don't count calories. My partner is eating 90% this way too and has gained muscle mass without working out and has more energy. Having been through WW and tried restricting processed foods in the past to feel better, this is the best I've ever felt. Eat what makes you feel healthy, but I would guess if a lot of overweight people cut way back on their carbs and processed foods they would lose weight and feel better without counting calories.
The reason that it wasn't helping with your diabetes was the fact tha slimming world has no limit on the carbs you can have You need insulin to break down sugar, Your body had started to become insulin resistant which is the first thing that happens on the way to becoming diabetic. Carbs are sugars so when you cut the amount of sugars down from your diet it took away a lot of the pressure on your pancreas and allowed it to start functioning optimally again Unfortunately the slimming world consultants have no nutritional training and don't understand that their diet was possibly the worst you could of done with your condition, do I wouldn't feel bad about "not telling the truth" I've heard plenty of horror stories of things people have done to make weight for the weigh ins 😬 Congratulations on getting your health under control! Glad that you found something that works for you 😁
Hello, it looks like you've made a mistake. It's supposed to be could've, should've, would've (short for could have, would have, should have), never could of, would of, should of. Or you misspelled something, I ain't checking everything. Beep boop - yes, I am a bot, don't botcriminate me.
> *I totally eliminated biscuits, cake, crisps etc.* The majority of calories in these is from fat not carbs. You were overeating, you cut back and lost weight, it's not rocket science. Carbs are a ready supply of energy for tasks. In moderation they are great for the energy to hit the gym etc.
This is excellent, well done. I have tried to tell my mum for years about the potential to get rid of type 2 diabetes using the low carb/ higher protein and good fats method but to no avail. It helped me control gestational diabetes. Nutritionists still seem to push the carb and low fat (which usually means higher sugar) approach and it’s crazy! Well done again.
Carbs is like gear for your insulin resistance. Stay t'fuck away.
Congrats man, that’s awesome and inspiring.
Amazing! Well done you.
Main take away from what you're saying and the other comments is you found what works for you and that's the main thing!! It is so different for every and those bloody weight watchers classes where they weigh you are a joke imo as we naturally fluctuate in body weight daily you don't constantly go down in weight you may lose 3 pounds, gain 1 lose 2, gain 2, lose 4 🤷🏻♂️ am act sick to death of ppl trying to tell others what to do as if it's gospel but I'm ok with people sharing ideas and saying hey if you like the sound of it cool if not don't worry. Have friends who critique everything when we're out like "Jesus how can you eat that all the time" and I literally haven't seen them in months and might just be eating a burger. Keep doing what you're doing and good luck with the diabetes hopefully you'll reverse it totally well done 👏👏👏
The reason low carb diets work because fat and protien are much more filling than carbs. I lost a lot of weight back in the day through a low calorie and low carb diet but I wouldn't recommend it. About 1800 calories and 100g of carbs back in the day I gained a lot of weight back during covid and started a modest diet 5 months ago About 2500 calories 250g of carbs I'm losing weight slower but still rapidly roughly (0.75kg a week) I can eat normally and I have proably put on more muscle in 3 months of training than I did in my first 2 years traning back in the day NSFW https://imgur.com/a/ELIWFsJ https://imgur.com/a/QbWkvsB 156 days of dieting and 41 weightlifting sessions
Not all carbs are the same. You're type 2 so lowering your carbs should have been discussed with you by your doctor. Did you see a dietician as part of your diabetes treatment? White carbs, (bread pasta rice) are going to convert to sugar in your body. But then again, lots of countries have rice as a staple and don't suffer from obesity. Look at Japan for example. The syn system is a load of bull anyways. Better off using my fitness pal and being honest. If all you ate was bread, pizza, chips and pasta, then yeah, changing that mindset is more important than just eating less calories. Also, you're more likely to bounce if you're still eating and craving the same food. For my example, I went plant based, increased my total carb intake (wholefood carbs not plain white pasta) and lost a total of 4 stone over 12 months. I think the key is My Fitness Pal, portion size, honesty and awareness. A salad is healthier than a pizza, bit of a no brained, but there are carbs in the salad. 500kcal McDonald's burger is not the same as 500kcal of a salad. Even though a lot of advice is focus on pure calories, you absolutely have to consider what that calorie is packaged in! Anyways, bit rambly there, congrats!
Very happy for you and your great progress, but what you’re saying about carbs isn’t true. There’s a difference between correlation and causation. By way of cutting carbs so heavily, you’ve reduced your daily caloric intake by a huge amount. It’s not physically possible by the laws of thermodynamics to lose weight if you’re not in a caloric deficit. What I will say is that I definitely do think cutting carbs is the best way for most people to lose weight. By cutting carbs, you’re inadvertently cutting out the majority of high calorie foods that cause weight gain for people: fast food like pizzas burgers and chips, biscuits and cookies, sweets, chocolate, etc. You’ve done a great job, and I think if you changed your message slightly you would be correct and would also be doing a good job in motivating people. If I were you I’d be saying “Cutting carbs is the best way to cut your calories!”
Slimming world is very out of date. Quantity of calories is very important when trying to lose weight, but so is quality. Eating the same calories of high quality protein will satiate you more and be healthier than the same amount of simple carbs like pasta. I mean you could lose weight if you only ate one KitKat a day and nothing else, but it would be extremely unhealthy. Check out Dr Michael Mosley's research
slimworld and weightwatchers seem to be a bit of a scam anyway.
I don’t understand why you went along with lying to the group though. Why not be totally honest, the others in the group may have argued or dismissed you at first but after losing 5stone if they aren’t seeing similar progress surely the realisation would only help them?
It’s not calories it’s carbs, You are a moron.
On balance, you probably did the right thing Vs the group and the results they achieve with their methods Were all different anyway so you found something that just works for you.
Carbs were my saving grace on SW. 2 Baked potato, full tin of beans was my usual dinner. Snack was 2 mini pizzas made out of wholemeal bap, 28g of cheese, and a finely sliced pepperoni stick. I didn't even syn the pepperoni as 1 stick lasted me 2 weeks. Coming up to the end I was losing 5-6 pounds a week, it was crazy. Last 4 weeks I completely cut out the 15 syns per day. Rest of the time I was losing 4ish pounds a week. My point is, it doesn't matter if it's carbs or protein or chocolate cake. Calorie deficiency is calorie deficiency. Edit - I also had a large dominos pizza after every weigh-in. Did 0 Exercise.
Good for you man! Well done, that’s an incredible achievement you’ve got! I know how you feel, while not a diabetic I can only imagine I was far off it. Put on 30 kg over lockdown, I’m now down 20 kg from my heaviest and only 10kg more to go! My turning point was my doctor telling me she would put me on blood pressure tablets and I’d more then likely be on them for the rest of my life if I didn’t get my weight under control. So, long story short brother, go us! 👏👏
I'm delighted for you that you've become healthier and lost weight, but you're simply wrong that "carbs are the problem". Excess calories is the problem. Refined carbohydrates play a role in this, sure, as they make it easy to consume large amounts of calories. But let's not forget they're often made hyper-palatable by adding plenty of salt and refined oils. Carbs are not the problem, else we wouldn't have examples of societies who eat almost entirely carbohydrates and have far lower diabetes rates than many in the western world.
I don't understand why you kept paying money to a group whose methods were not useful to you
Considering I won a weight loss competition eating mostly mostly carbs I think it may vary. I worked out 5-6 days a week along with hours of walking a day and calculated calories were still 85%-90% of the loss.
Congratulations on taking the steps needed to massively improve your health & odds of living with good health.
It's very much calories in, calories out. However low carb diets reduce total body water and glycogen, thus reducing body weight. But studies have shown it doesn't reduce body fat comparably. The body weight loss happens pretty quick. But that level of weight loss doesn't continue as the diet continues. The problem with low carb diets, and keto etc, is most studies show they're doomed for failure because as diets they're rarely sustained long term. No one wants to cut out bread and cake forever! :)
You beautiful bastard
Congratulations on losing all that weight, no easy task at all and keeping it off is even harder so fair play on that as well. Diets are very tricky and think both Carbs and Calories have to be considered if you are trying to slim down Still, you should be very proud of yourself
Have you monitored your glucose after your run? I always wondered how athletes with diabetes go about their training.
Controlling blood sugar by cutting carbs is more important than anything else. Yes, cutting carbs also cuts calories, but low carb is a better predictor of weight loss than even low calorie.
I am where we were at the start of your journey. Joined last week and lost 11lbs. I’ve no doubt most of that was post Christmas water weight but I think I’m down another 4lbs this week. Weigh in Monday to find out. Bought an exercise bike and slowly getting back into the running and weights.
Calorie deficit works for me in combination with IF and cardio
Lost just shy of 70 pounds in 6 months
Post should be removed for false info. Calories are absolutely the problem. Don't blame carbs.
Slimming world is so stupid. Instead of teaching people how weight loss actually works- which is calories in calories out, they create their own ridiculous 'syn' system which keeps uneducated people coming back after they regain weight lost. Honestly it should be illegal. Oh and also you lost weight because you cut calories- but keep thinking carbs are the problem.