4 ms·

> The number of calories wasn’t my problem. The source of calories was my problem. This. A few more tips: 1. Eat more frequently. 5-7 small meals of high qu

> The number of calories wasn’t my problem. The source of calories was my problem. This. A few more tips: 1. Eat more frequently. 5-7 small meals of high quality foods each day. 2. Aim for 90% compliance to the diet. Eat clean foods 90% of the time, have a "cheat" meal once or twice a weak. Good for your sanity and metabolism.

rimantas 15y ago
"Frequent meals increase metabolism" is pretty much a myth, isn't it?
- chrisguitarguy 15y ago
  Yes. I didn't say they did. Frequent meals keep you less hungry in between meals -- less chance for making a bad decision.
  - SkyMarshal 15y ago
    Frequent meals isn't gospel, though. Art de Vany, originator of Paleo, counters that if you're on a diet that satisfies your appetite, like Paleo, it's better to eat larger portions less frequently, to maximize the amount of time your metabolism can focus on processing the insulin and then fat already in your body. Constantly eating all day instead focuses your metabolism on digestion. Of course, if your diet doesn't satisfy you and keeps you hungry between meals, then frequent healthy meals and snacks might be a better option to, as you say, reduce temptation to eat bad stuff. Try both, figure out what works. http://www.thedailybeast.com/articles/2011/01/04/new-evolution-diet-insulin-and-obesity-how-to-eat-like-a-caveman.html http://www.thedailybeast.com/articles/2011/01/04/new-evoluti...
cellularmitosis 15y ago
Interestingly, this article and these comments mirror much of what's in "The 4 Hour Body" by Tim Ferris. Very interesting read (he goes so far as to have an insulin probe implanted to measure real-time glycemic index).
- jlees 15y ago
  I've often thought with today's sensors and wireless tech that there should be an accessory and mobile app that constantly measures your blood sugar, good for diabetics and optimal-nutrition folks alike.
AznHisoka 15y ago
Although many people recommend eating many small meals, it doesn't let your insulin levels return to baseline levels. As a result, you're training your body to not get its energy from body fat. It's a lot to read, but this article explains it: http://gettingstronger.org/diet/ http://gettingstronger.org/diet/ Basically, we need to gradually give up snacking if we want to lose weight, then just stick to 3 meals a day, and if you're ambitious do intermittent fasting.
- dualogy 15y ago
  Intermittent fasting is the greatest thing ever. In fact, I do eat 5-7 meals a day. But they're all squeezed in a 4-6 hour window. The remaining 18-20 hours I "almost fast". Almost meaning: water-teas-coffees (no milk/sugar in either) all allowed, a-very-few-fresh-veggies-or-fruits too, but fresh is the key here and it's not for the energy -- just for loading a few enzymes/vitamins/minerals. Basically you can feast on as much food as desired and even any kinds of carbs etc. and never get too fat / always stay skinny! Quite amazing. Now calories-in-vs-out still holds but no-one on intermittent fasting will consistently eat 3000-5000 calories day in, day out -- plus the body is tuned and trained to burn body fat for energy on a daily -- daily -- basis.
  - michaels0620 15y ago
    How many days in a row do you tend to fast for or is it something you just do now? I have started doing it and have found it not to be as difficult as I thought it would be. For me, trying to eat 5-7 small meals a day is like asking an alcoholic to go to a bar 5-7 times a day but only order Pepsi. Also, people were always telling me that I should eat a good breakfast and lunch so that I wouldn't be as hungry at dinner time but that's not how it turned out for me. I ate the same amount at night regardless of what I ate before. From a compliance stand point it has worked well; even though I don't eat during the day, I don't eat any more than usual at night. I do get some hunger pangs around 11 but they go away after a little while. It also feels good to be able to exert some control over a part of my life that I have struggled with.
    - 15y ago
astral303 15y ago
Was he really counting the calories as he was gaining weight? Counting calories is a tough job, especially for an engineer like me (and I like counting calories), just because I don't cook consistently, I eat out where I don't know how much I'm consuming. Get a burrito for lunch? That can vary 100-200 calories depending on how it's made day to day. Losing 45 lbs is a lot of work. After all that, how can you gain 35 lbs and not notice or try not to counteract it? I weigh myself a couple of times a week and it's easy to keep a running average of that. 5 lb variation is noise, but when you're starting to hit 10+, you should be taking notice. I am assuming the OP exercises (as that's KEY to keeping weight off). You need to treat it like a feedback cycle: are you starting to gain a little? Ok, then be a little more cognizant of what you eat (cut down amounts, leave that last bite on the plate, really make sure you don't eat candy or soda) and crank up the energy expenditure and exercise (try to walk an extra couple of miles extra couple of days a week, make sure you take the stairs every time, etc). Calorie counting is a great tool, but is inadequate because your metabolism changes as you attempt to lose weight. Your body resists change. It's also difficult to truly estimate your caloric expenditure in a given day. Your daily pattern of activity may have changed slightly in a way that you now burn 100-200 fewer calories--that can add up. Carbs are not the root of all evil and many factors affect your hunger and metabolism. Here's a great science-sourced article: http://www.theglobeandmail.com/life/health/fitness/exercise/fitness-research/the-big-fat-question-how-do-we-actually-lose-weight/article1871400/page1/ http://www.theglobeandmail.com/life/health/fitness/exercise/... -- e.g. "the results showed the best predictor of weight loss was how closely the subjects had managed to stick with their prescribed diet" Also, studies suggest that the more you exercise, the less diet matters: http://sweatscience.com/the-more-you-exercise-the-less-diet-matters/ http://sweatscience.com/the-more-you-exercise-the-less-diet-... So, make sure you're out there burning those calories. And follow the "feedback cycle" model. Weigh and react.

rimantas 15y ago

"Frequent meals increase metabolism" is pretty much a myth, isn't it?

chrisguitarguy 15y ago
Yes. I didn't say they did. Frequent meals keep you less hungry in between meals -- less chance for making a bad decision.
- SkyMarshal 15y ago
  Frequent meals isn't gospel, though. Art de Vany, originator of Paleo, counters that if you're on a diet that satisfies your appetite, like Paleo, it's better to eat larger portions less frequently, to maximize the amount of time your metabolism can focus on processing the insulin and then fat already in your body. Constantly eating all day instead focuses your metabolism on digestion. Of course, if your diet doesn't satisfy you and keeps you hungry between meals, then frequent healthy meals and snacks might be a better option to, as you say, reduce temptation to eat bad stuff. Try both, figure out what works. http://www.thedailybeast.com/articles/2011/01/04/new-evolution-diet-insulin-and-obesity-how-to-eat-like-a-caveman.html http://www.thedailybeast.com/articles/2011/01/04/new-evoluti...

cellularmitosis 15y ago

Interestingly, this article and these comments mirror much of what's in "The 4 Hour Body" by Tim Ferris. Very interesting read (he goes so far as to have an insulin probe implanted to measure real-time glycemic index).

jlees 15y ago
I've often thought with today's sensors and wireless tech that there should be an accessory and mobile app that constantly measures your blood sugar, good for diabetics and optimal-nutrition folks alike.

AznHisoka 15y ago

Although many people recommend eating many small meals, it doesn't let your insulin levels return to baseline levels. As a result, you're training your body to not get its energy from body fat. It's a lot to read, but this article explains it: http://gettingstronger.org/diet/ http://gettingstronger.org/diet/ Basically, we need to gradually give up snacking if we want to lose weight, then just stick to 3 meals a day, and if you're ambitious do intermittent fasting.

dualogy 15y ago
Intermittent fasting is the greatest thing ever. In fact, I do eat 5-7 meals a day. But they're all squeezed in a 4-6 hour window. The remaining 18-20 hours I "almost fast". Almost meaning: water-teas-coffees (no milk/sugar in either) all allowed, a-very-few-fresh-veggies-or-fruits too, but fresh is the key here and it's not for the energy -- just for loading a few enzymes/vitamins/minerals. Basically you can feast on as much food as desired and even any kinds of carbs etc. and never get too fat / always stay skinny! Quite amazing. Now calories-in-vs-out still holds but no-one on intermittent fasting will consistently eat 3000-5000 calories day in, day out -- plus the body is tuned and trained to burn body fat for energy on a daily -- daily -- basis.
- michaels0620 15y ago
  How many days in a row do you tend to fast for or is it something you just do now? I have started doing it and have found it not to be as difficult as I thought it would be. For me, trying to eat 5-7 small meals a day is like asking an alcoholic to go to a bar 5-7 times a day but only order Pepsi. Also, people were always telling me that I should eat a good breakfast and lunch so that I wouldn't be as hungry at dinner time but that's not how it turned out for me. I ate the same amount at night regardless of what I ate before. From a compliance stand point it has worked well; even though I don't eat during the day, I don't eat any more than usual at night. I do get some hunger pangs around 11 but they go away after a little while. It also feels good to be able to exert some control over a part of my life that I have struggled with.
  - 15y ago

astral303 15y ago

Was he really counting the calories as he was gaining weight? Counting calories is a tough job, especially for an engineer like me (and I like counting calories), just because I don't cook consistently, I eat out where I don't know how much I'm consuming. Get a burrito for lunch? That can vary 100-200 calories depending on how it's made day to day. Losing 45 lbs is a lot of work. After all that, how can you gain 35 lbs and not notice or try not to counteract it? I weigh myself a couple of times a week and it's easy to keep a running average of that. 5 lb variation is noise, but when you're starting to hit 10+, you should be taking notice. I am assuming the OP exercises (as that's KEY to keeping weight off). You need to treat it like a feedback cycle: are you starting to gain a little? Ok, then be a little more cognizant of what you eat (cut down amounts, leave that last bite on the plate, really make sure you don't eat candy or soda) and crank up the energy expenditure and exercise (try to walk an extra couple of miles extra couple of days a week, make sure you take the stairs every time, etc). Calorie counting is a great tool, but is inadequate because your metabolism changes as you attempt to lose weight. Your body resists change. It's also difficult to truly estimate your caloric expenditure in a given day. Your daily pattern of activity may have changed slightly in a way that you now burn 100-200 fewer calories--that can add up. Carbs are not the root of all evil and many factors affect your hunger and metabolism. Here's a great science-sourced article: http://www.theglobeandmail.com/life/health/fitness/exercise/fitness-research/the-big-fat-question-how-do-we-actually-lose-weight/article1871400/page1/ http://www.theglobeandmail.com/life/health/fitness/exercise/... -- e.g. "the results showed the best predictor of weight loss was how closely the subjects had managed to stick with their prescribed diet" Also, studies suggest that the more you exercise, the less diet matters: http://sweatscience.com/the-more-you-exercise-the-less-diet-matters/ http://sweatscience.com/the-more-you-exercise-the-less-diet-... So, make sure you're out there burning those calories. And follow the "feedback cycle" model. Weigh and react.