Nutrition questions

Yes. That figure is from a Fit Day analysis of what we actually eat. The fats come from pastured meats (beef, pork, lamb), fish (mainly wild-caught salmon), eggs and dairy (lots of pastured butter, cream, full-fat milk and raw cheese). We cook (fry) primarily with butter, though we sometimes add in olive oil to raise the smoking point. Otherwise, we use the best olive oil we can get our hands on for salads and a small amount of organic sunflower oil for making mayonnaise and aioli. My wife also likes to drink a cup of hot water with coconut oil from time to time. In general, we try to avoid seed oils entirely, and we eat a lot of fermented foods. I know this all sounds counterintuitive to most people, especially if you've been raised (as I was) on the the "food pyramid." For many many years (decades) I faithfully followed the precepts for healthy eating of the Canadian Heart Association, but I was never able to successfully, much less painlessly, lose weight. When I began to eat this way (it was a process), the pounds simply dropped off. The first step is to cut carbs, especially those that are high on the glycemic index.

Protein shakes :)

Hate to be the bearer of bad news but if you aren't hungry while dieting, you are unlikely to lose significant weight... 'hardly eating and feeling like crap' is by far the most effective way to lose weight... You've just destroyed any shred of hope I had at avoiding doing this again :(

You've just destroyed any shred of hope I had at avoiding doing this again :( My bad. But is it honestly better to try all sorts of fad diets and tricks which leave you still unsatisfied as well but with no results than simply cutting calories to well below maintenance and getting results? Most diets are simply ways to try to trick your body into feeling full after eating a caloric deficit (protein+fat are more filling than carbs, hence some peoples success with high protein/fat diets ... those who actually enter ketosis which is a whole other thing are quite rare) Some are lucky enough that this works for them, but for most, it is not the case.

I always shyed away from this stuff in the past, but am now using an electrolyte tablet in my water bottle for when I'm swimming. It has really helped in 2 ways: 1. I actually feel hyrated and satisfied after drinking a smaller amount rather than needing to refill my bottle before the end of my workout. 2. I no longer come home and want to devour the entire contents of the fridge (including the ice-maker!). I struggle to lose weight (always have and always will), and unfortunately the only way I can lose it is by eating hardly anything and then feeling crap in the pool. Did it in 2001 and think I may need to go there again after Christmas. So I'll be keeping an eye on this thread so see if there are any new ideas on weight loss out there :bolt: I'm 60+ now and my metabolism took a nose dive at about 55, and I was consitently gaining weight; only sporadic swimming and exercising and paying no real attention to what I ate or drank (Guinness, Hop Devil, Flyin Fish, mmm, good :chug:). It's been tough to modify old habits, experiment a little, and learn. One idea would be after the higher intensity swim workouts add some additional Mod to Hi GI carbs, eletrolytes, and water during the first 30 minutes after workout. Then 1+ hour after workout add low GI carbs, proteins, fats and other nutirents trying to get in about 5-6 such smaller meals each day at maintenace level with good foods. Refuleing after the high intensity workouts should help recovery, maximize workout benefits, and reduce the urge to eat the frig after workouts. The more frequent meals may help you not feel like crap all day long. If you feel like crap after high intensity swimming workouts, you might not be getting enough refueling for muscle recovery. Then, to reduce weight, add some low intensity aerobic fat burning workouts on a bike, track, tread mill, or eliptical, burning 400 calories or more, and then refuel in first 30-60 minutes after these with water, electrolytes and carbs at maybe 200 calories before returning to your normal maintenance 5-6 meals per day of good foods low GI carbs, protein and fats. You'll burn more fat in the low intensity workouts and use less muscle glycogen, hopefully not feel as hungry after these workouts, and benefit from the calorie difference - result should be slow weight loss without the crash diet I think. I have to be carefufl how much refuleing I do or the slow weight loss reverses. I've found that the low GI high quality foods seem to provide less of the up/down feelings in energy level and food cravings too.

Protein shakes :) Protein shakes are controversial - nutrionists seem to indicate they aren't particlularly useful or needed despite all the claims by the companies that make them. Protein is essential to properly recover after a workout, but you can easly obtain the needed proteins and fats from a meal of natural foods. Some concerns about protein shakes were included in a article from Consumer Reports on this forum and referenced a few weeks back (search for it)::worms: Some shakes have been found to contain heavy metals that would not be good if consumed over time. Shake supplements can range in protein levels up to as much as 100g per serving. Your body can only digest 5-9 grams of protein per hour. The rest is then burned to produce glycogen, stored as fat, or excreted. The shakes add unaccounted for calories to your diet at such high levels of protein and much of the protein maybe wasted. Proteins and fats slow digestion and thus slow glycogen repalcement before, during and immediately after workouts. You may want to avoid protein until after the critical glycogen and electrolyte replacement is complete and then get the protein at meals from good lean sources - Salo's book on conditioning indicates about 6-20 g at the next recovery meal. Good lean sources of protein in natural foods are much less expensive - milk, yogurt, eggs, chicken, lean game meat, and range fed beef for instance. You can also get it from veggies, but need to be sure you get all of the required protein amino acids. These supplements are not controlled by the FDA like normal food an drink, there is a real need to carefully research and checkout what your are putting in your body, and you can't rely on the claims of the seller. Caveat emptor.

Hate to be the bearer of bad news but if you aren't hungry while dieting, you are unlikely to lose significant weight... 'hardly eating and feeling like crap' is by far the most effective way to lose weight... Untrue. You just have to eat the right things: unprocessed highly nutritious food. People who are always hungry are hungry from eating too much food that lacks nutrients. Here's a good list: www.whfoods.com/foodstoc.php

Untrue. You just have to eat the right things: unprocessed highly nutritious food. People who are always hungry are hungry from eating too much food that lacks nutrients. Here's a good list: www.whfoods.com/foodstoc.php No. (period)

No. (period) Yes(period)

There are lots of ways to lose (not "loose" :nono:) weight out there, and believe it or not, losing weight does not always mean having to feel hungry. My wife and I both eat a 60% fat, 20% protein, 20% carbohydrate diet that is both healthy and incredibly satisfying (fat in food increases the sense of satiation). Both of us have lost significant amounts of weight and sustained that loss over time. Google "paleo" or "primal" + "diet" and you'll find plenty of information. I'm skeptical that a high fat diet like that is healthy. I know that low carb diets and Paleo are "en vogue" nowadays but who knows how healthy they really are. I never heard that Paleo is based on 60% fat though. I tried out both: Low carb a la John Berardi and Paleo. I felt like crap on both, especially on Berardi's diet. I also tried a vegan diet and felt better and more energetic than on both of these diets. I didn't lose an ounce while on Paleo because my regular diet contains many natural foods anyway. It's like Paleo except I include legumes, whole grains and dairy. People who lose weight from Paleo usually go from the average junk diet to paleo so they think it's Paleo that works while it's actually just the choice of better foods and the fact that they don't eat junk anymore. I didn't try the diets out because I was over-weight(my average weight is about 150 lbs at 5ft 9 1/2) but just to see what they're about. I advise to eat a diet high in veggies, moderate fruit and whole grains, legumes, eggs, fish(like salmon), seed, nuts, dairy(optional) and occasionally meat. Avoid sugar and processed food.. This kind of diet regulates a natural appetite, has worked for millions and isn't a fad diet that will be out of fashion in ten years. See: Mediterranean and Okinawa diet. For me weight loss isn't the only important thing but also health. I also wanted to add that exercise burns enough fat as well no matter what you eat. I find it hard to believe that someone who exercises intensively doesn't lose weight. The crappiest diet I ever had was when I was a bike messenger because of the lack of time. I cycled 10 hours a day and mostly ate CARBS, junk food like 3 Whoppers, 3 large fries at one meal, and a huge pizza for dinner with several beer and was leaner than lean(long term this diet is just unhealthy). After I suddenly stopped this work, I gained 20 lbs in 3 weeks. If swimming alone doesn't do the job, intensive bodyweight exercises like boxers train, will do the job. I was the most ripped when I did this in addition to my swimming. Obviously you have to watch the amount you eat but not to the point that you're starving all the time. You'll probably lose more muscle mass than fat if you starve yourself. In other words: calorie restriction, healthy high fiber food and the right exercise works best from my experience.