Health, Good Practises, and Exercise

[Huntn]

Those are the best. I drink dasani. Very rarely have the stuff with artificial sweeteners. Although honestly every once in a while I have some diet something. I can’t even drink the real thing anymore.

I’ve been made aware of the relationship of healthy intestinal microbes as applied to general health so if there is something reported to kill the good bugs, like sucralose, I’ll avoid that just in case it is accurate.

https://www.scientificamerican.com/...ay-change-our-gut-bacteria-in-dangerous-ways/
In the Israeli experiment, 10-week-old mice were fed a daily dose of aspartame, sucralose or saccharin. Another cluster of mice were given water laced with one of two natural sugars, glucose or sucrose. After 11 weeks, the mice receiving sugar were doing fine, whereas the mice fed artificial sweeteners had abnormally high blood sugar (glucose) levels, an indication that their tissues were having difficulty absorbing glucose from the blood. Left unchecked, this “glucose intolerance” can lead to a host of health problems, including diabetes and a heightened risk of liver and heart disease. But it is reversible: after the mice were treated with broad-spectrum antibiotics to kill all their gut bacteria, the microbial population eventually returned to its original makeup and balance, as did blood glucose control.

 

[jdechko]

Kroger’s also sells flavored sparkling water. I just need to make sure it’s minus the artificial sweeteners.

If bubbly water isn’t your thing and you have Aldi nearby, they have a 24 pack of flavored water that’s really good. Not sure if it’s artificially flavored or not. Next time we pick some up, I’ll check.

 

[Mac'nCheese]

48 years old, high cholesterol, high sugar, always overweight since HS but hit 315 last month, just under 6 feet tall.
Went on Phentermine (90 days only, Trump is supposedly on this), went on sugar/carb cleanse, basically just eat atkins induction food, walking and some upper body strength training (very light weight on machines).
Went from XXXlarge shirt to XXlarge (hey, its something!)
Lost 20 pound first two weeks. Nothing third week. Will see tomorrow how much in fourth week tomorrow.
After two days sugar free, my late night daily headache/full body pain/tired beyond belief couple of hours was completely gone.

 

[jdechko]

Just wanted to share my progress. I'm hoping it will keep me accountable to someone, kinda like the Weight Watchers meetings.

Starting weight: April 26, 2018 - 212.6
Today's weight: May 15, 2018 - 201.2
Total Progress: 11.4 pounds
Goal Weight: 170 pounds

What I'm Doing: I've mainly been watching calories and avoiding sugary/starchy foods when possible. I've cut back from 2-3 sugary sodas per day to maybe 1-2 low/zero calorie sodas per week (I've had maybe 2 full-calorie sodas since starting). I'm hoping to eliminate sodas of every kind completely. I'm trying to choose foods with a lot of protein to help me feel full, and I'm drinking probably 80 oz of water a day. About once per week, I'll allow myself to indulge and go over my calories a little bit. I've been going on more hikes and swimming in the pool now that it's open.

Next steps: I'd like to add some gym workouts including treadmill and weights.

 

[0388631]

Yeah, they're not bad. The store brands are made by a selection of companies including some of the brand names like La Croix or Spindrift. If you've got a Sam's or Costco membership, they sell them in bulk packs and cheaper than anywhere else.

I've been eating a higher than normal fiber diet for just over 10 years which has helped tremendously. I have a container of the Kirkland Optifiber at work that I take anywhere from 20-30 minutes after lunch if I order in, or throw it into a bottle if I'm going out to eat. I take half the dose so it doesn't interfere with digestion too much. The theory is that a small amount binds to bile salts which are injected in to digest and then taken up again. When they bind to soluble fiber, your body uses cholesterol to manufacture new salts. Optifiber is one of the best deals around for a generic Benefiber. Which is simply wheat dextrin. You can't buy it on its own like you can with psyllium.

I don't focus too much on macronutrients, but I tend to take in anywhere from 100-130 grams worth of heart/body healthy fats a day. I do take a few proven supplements I can't otherwise get through diet alone.

 

[Huntn]

48 years old, high cholesterol, high sugar, always overweight since HS but hit 315 last month, just under 6 feet tall.
Went on Phentermine (90 days only, Trump is supposedly on this), went on sugar/carb cleanse, basically just eat atkins induction food, walking and some upper body strength training (very light weight on machines).
Went from XXXlarge shirt to XXlarge (hey, its something!)
Lost 20 pound first two weeks. Nothing third week. Will see tomorrow how much in fourth week tomorrow.
After two days sugar free, my late night daily headache/full body pain/tired beyond belief couple of hours was completely gone.

I do not mean to lecture, just relay my experience, in my late 40s, I dropped 40lbs on Atkins, then gained most of it back. The issue is transitioning off of it. It’s a very effective, if you follow it judicially, but unhealthy diet, especially if you are older, and suffering already from things like high blood pressure. You’ve got to make it a lifestyle change that is sustainable, and my impression is Atkins does not prepare you to do that. You’ve got to identify a maintenance diet program that works. My self, I’m just winging it, cut out caffeine, soda, including all artificial sweetners, no added salt, increase greens consumption, cut back on sweets, donuts NO! Drinking some V8 Vegetable/fruit juices (healthy versions). More snacking on vegetables and fruits. I also take a dose of the Target brand Fiber Therapy (psyllium) daily.

 

[millerj123]

I do not mean to lecture, just relay my experience, in my late 40s, I dropped 40lbs on Atkins, then gained most of it back. The issue is transitioning off of it. It’s a very effective, if you follow it judicially, but unhealthy diet, especially if you are older, and suffering already from things like high blood pressure. You’ve got to make it a lifestyle change that is sustainable, and my impression is Atkins does not prepare you to do that. You’ve got to identify a maintenance diet program that works. My self, I’m just winging it, cut out caffeine, soda, including all artificial sweetners, no added salt, increase greens consumption, cut back on sweets, donuts NO! Drinking some V8 Vegetable/fruit juices (healthy versions). More snacking on vegetables and fruits. I also take a dose of the Target brand Fiber Therapy (psyllium) daily.

I'm still mid-40s, but there's definitely a need to change your eating habits as you get older. I generally never add salt, but pepper and herbs on just about everything, no sugar drinks at all. Coffee and tea I drink straight, and it's usually water to drink whether I'm eating in or going out.

The other big thing is that even adding a ton of fruits and vegetables, you still really have to pay attention to the proteins you consume. Beef adds a ton of calories, and generally the portions you get at restaurants are 2-3 servings. That's partly why a lot of old people put half their food aside for later before they start eating.

I still eat everything on my plate.

 

[jdechko]

Salt is really hard for me because I already love salty foods and salty snacks. But when I’m cooking, I also will add salt. I bought some of the NoSalt while at the grocery store, so I’m hoping that will help. My BP has been a little elevated, likely due to sodium.

 

[Mac'nCheese]

I do not mean to lecture, just relay my experience, in my late 40s, I dropped 40lbs on Atkins, then gained most of it back. The issue is transitioning off of it. It’s a very effective, if you follow it judicially, but unhealthy diet, especially if you are older, and suffering already from things like high blood pressure. You’ve got to make it a lifestyle change that is sustainable, and my impression is Atkins does not prepare you to do that. You’ve got to identify a maintenance diet program that works. My self, I’m just winging it, cut out caffeine, soda, including all artificial sweetners, no added salt, increase greens consumption, cut back on sweets, donuts NO! Drinking some V8 Vegetable/fruit juices (healthy versions). More snacking on vegetables and fruits. I also take a dose of the Target brand Fiber Therapy (psyllium) daily.

Thank you. I will try to work on a maintenance diet as I am already nervous about gaining it all. I am exercising too but am a little confused as to why the weight loss seemed to stop in the third week. Do you remember how long it took u to lose the 40 pounds. Getting off of soda is a big deal for me. I crave that more than anything else.

 

[0388631]

Weight loss at its core is an energy balance. What you put out needs to exceed what you take in. It's also not linear. You may have lost fat in these few weeks, but it's been replaced with water, which will flush itself out eventually. This is linked to cortisol which goes up when you restrict your caloric intake. Or anything stress related.

The initial weight loss jump is due to your body releasing both water and glycogen through urine or stool. Each gram of glycogen stored also stores 4-5 grams of water. I'd advise going by look and feel over what the scale says. Do your trousers feel looser? Does your face look smaller? Is your BP and sugar (assuming you're diabetic) improving? These are rhetorical questions, of course, but they're things to consider.

Assuming you're overweight or obese, I'd suggest taking a fiber supplement to not only keep you full, but to overcome any constipation you may experience due to the large change in your diet.

 

[Mac'nCheese]

Weight loss at its core is an energy balance. What you put out needs to exceed what you take in. It's also not linear. You may have lost fat in these few weeks, but it's been replaced with water, which will flush itself out eventually. This is linked to cortisol which goes up when you restrict your caloric intake. Or anything stress related.

The initial weight loss jump is due to your body releasing both water and glycogen through urine or stool. Each gram of glycogen stored also stores 4-5 grams of water. I'd advise going by look and feel over what the scale says. Do your trousers feel looser? Does your face look smaller? Is your BP and sugar (assuming you're diabetic) improving? These are rhetorical questions, of course, but they're things to consider.

Assuming you're overweight or obese, I'd suggest taking a fiber supplement to not only keep you full, but to overcome any constipation you may experience due to the large change in your diet.

Well my pants are looser and people have noticed my face looks thinner. I will have blood work in two months to check my sugar and everything else. I’m not going to take fiber because pooping isn’t much of a problem for me personally. TMI?

 

[0388631]

Well my pants are looser and people have noticed my face looks thinner. I will have blood work in two months to check my sugar and everything else. I’m not going to take fiber because pooping isn’t much of a problem for me personally. TMI?

Not at all. Just keep it in mind if it does. Good luck!

 

[D.T.]

48 years old, high cholesterol, high sugar, always overweight since HS but hit 315 last month, just under 6 feet tall.
Went on Phentermine (90 days only, Trump is supposedly on this), went on sugar/carb cleanse, basically just eat atkins induction food, walking and some upper body strength training (very light weight on machines).
Went from XXXlarge shirt to XXlarge (hey, its something!)
Lost 20 pound first two weeks. Nothing third week. Will see tomorrow how much in fourth week tomorrow.
After two days sugar free, my late night daily headache/full body pain/tired beyond belief couple of hours was completely gone.

That's terrific, don't sweat the week-to-week weight too much, you'll have fluctuations, big losses up front, etc. The last sentence is gold, that's what it's all about!

 

[D.T.]

Well my pants are looser and people have noticed my face looks thinner. I will have blood work in two months to check my sugar and everything else. I’m not going to take fiber because pooping isn’t much of a problem for me personally. TMI?

Hahaha, and try to avoid eating too much of your username

 

[Huntn]

I'm still mid-40s, but there's definitely a need to change your eating habits as you get older. I generally never add salt, but pepper and herbs on just about everything, no sugar drinks at all. Coffee and tea I drink straight, and it's usually water to drink whether I'm eating in or going out.

The other big thing is that even adding a ton of fruits and vegetables, you still really have to pay attention to the proteins you consume. Beef adds a ton of calories, and generally the portions you get at restaurants are 2-3 servings. That's partly why a lot of old people put half their food aside for later before they start eating.

I still eat everything on my plate.

Eating “a meal” at most restaurants is bad. Way to large portions and too many calories. I usually order something ala cart or designed as a light meal. We frequently eat at a Mexican place called Chuy’s. My favorite is a no.9, soft chicken taco and chicken tostada (chalupa) no added beans or rice.
[doublepost=1526474269][/doublepost]

Salt is really hard for me because I already love salty foods and salty snacks. But when I’m cooking, I also will add salt. I bought some of the NoSalt while at the grocery store, so I’m hoping that will help. My BP has been a little elevated, likely due to sodium.

It seems like some restaurants decided that saltier made their food taste better. It’s pretty bad at some places and you really notice how much salt is in your food when you stop adding salt automatically. Not an accusation.

 

[D.T.]

Eating “a meal” at most restaurants is bad. Way to large portions and too many calories. I usually order something ala cart or designed as a light meal. We frequently eat at a Mexican place called Chuy’s. My favorite is a no.9, soft chicken taco and chicken tostada (chalupa) no added beans or rice.
[doublepost=1526474269][/doublepost]
It seems like some restaurants decided that saltier made their food taste better. It’s pretty bad at some places and you really notice how much salt is in your food when you stop adding salt automatically. Not an accusation.

Bold = Well don't

Totally agree, if you go out, don't be afraid to:

- order ala cart (like you suggested), or order a few appetizers for your meal
- don't eat everything, if you order, eat and are satisfied, who cares how much you've consumed - however, if you don't like to "waste", take it home
- split an entree, I'm surprised how many people don't/won't do this, the wife and I will split an appetizer and an entree on many occasions

 

[Huntn]

Thank you. I will try to work on a maintenance diet as I am already nervous about gaining it all. I am exercising too but am a little confused as to why the weight loss seemed to stop in the third week. Do you remember how long it took u to lose the 40 pounds. Getting off of soda is a big deal for me. I crave that more than anything else.

I can’t say, don’t remember. Weight loss is not always a consistent steady line down. Stay the course, no carbs. You have to stay in ketosis. For soda as mentioned in the discussion, try a flavored seltzer water, be sure with no artificial sweetners, commonly sucralose. It’s not a sure thing, but there are enough articles out there that claim, articifical sweetners can:

• Cause an insulin response like you are eating sugar, somewhat defeating the purpose of skipping the sugar.
• Can alter your intestinal microbes, killing off the good ones, and leaving the bad ones that make you crave junk food.

This seems to be somewhat of a recent medical revelation, that not only do bacteria in the body seems to have a symbiotic relationship with our bodies, but that gut microbes can send messages to our brains.

https://www.scientificamerican.com/...ay-change-our-gut-bacteria-in-dangerous-ways/

https://chriskresser.com/how-artificial-sweeteners-wreak-havoc-on-your-gut/

https://nutritionfacts.org/video/effect-of-sucralose-splenda-on-the-microbiome/

https://bodyecology.com/articles/stop-using-fake-sweeteners-right-now-–-they’re-destroying-your-gut
[doublepost=1526475748][/doublepost]

Bold = Well don't

Totally agree, if you go out, don't be afraid to:

- order ala cart (like you suggested), or order a few appetizers for your meal
- don't eat everything, if you order, eat and are satisfied, who cares how much you've consumed - however, if you don't like to "waste", take it home
- split an entree, I'm surprised how many people don't/won't do this, the wife and I will split an appetizer and an entree on many occasions

Generally lookin at what’s on the menu, I agree with you about Mexican places. I’d argue the Chuy’s No.9 is an exception. Granted there is a small flour tortillas and a small corn tortilla involved, but the rest is a few strips of grilled chicken, a very small portion of refried beans, my wife refers to it at as bean butter, it is spread so thin, tomatoes, a few slices of jalapeños, with the largest single ingredient, a pile of shredded lettuce.

Splitting meals is a great strategy. Restaurants have upped serving sizes to increase prices, at least that is my theory. When they get you in their restaurant, might as well sell you 2 meals worth of food so you can call it a bargain. There are many places where we split meals, and even doing so, if we order a 16oz prime rib, that is still too much, even for splitting! I think Americans have a really bad idea of what a regular portion of red meat should be.

 

[Future-Proof]

Carbs are evil. That simple. Consume only in whole vegetable/fruit variety (and even then be judicious). More quality protein and fat. Yes, fat. We all went awry when carbs (especially processed) were pushed and fats were vilified.

Track your carbs. Cap at 100grams a day max. Yes, you can cheat on special occasions.

And exercise.

You'll be studdly in 6-9 months.

Totally agree. I’ve cut out all carbs except for fishcakes during the week, then one cheat day per week where I load up on carbs. I’m weighing myself every other day and tape measuring around my waist at belly button height.

 

[D.T.]

BTW, carbs aren't evil and it's not that simple (the poster also mention fruit, which is loaded with carbs ... see? )

Generally lookin at what’s on the menu, I agree with you about Mexican places.

You bring up a good point, and that even when you're eating out, there are almost always options that dial it back a good bit. Seafood? Opt for blackened vs. fried. Mexican? Fajitas, control the amount of cheese, sour cream, etc., opt for corn shells vs. flour (also watch those chips, if they're made fresh, they're probably deep fried ...). If you do a less healthy side, get a healthier main - getting something with a bun? Get a side salad, want those fries? Do a protein that's not sitting in a 300+ calorie bun.

Honestly, the hard part isn't knowing what to do, there are _plenty_ of resources, options, healthy choices ... it's just the "doing it" part

Yeah, I think so many restaurants try to convey value by way of volume - and many times it's the cheap ingredient, that's also not the healthiest part of the meal (pasta for example).

 

[jdechko]

Eating “a meal” at most restaurants is bad. Way to large portions and too many calories. I usually order something ala cart or designed as a light meal. We frequently eat at a Mexican place called Chuy’s. My favorite is a no.9, soft chicken taco and chicken tostada (chalupa) no added beans or rice.
[doublepost=1526474269][/doublepost]
It seems like some restaurants decided that saltier made their food taste better. It’s pretty bad at some places and you really notice how much salt is in your food when you stop adding salt automatically. Not an accusation.

That's the thing. I don't add any additional salt when I eat out (the lone exception being tortilla chips when we eat mexican). I'll agree though that the size of portions and amount of salt are ridiculous.

 

[I7guy]

Totally agree. I’ve cut out all carbs except for fishcakes during the week, then one cheat day per week where I load up on carbs. I’m weighing myself every other day and tape measuring around my waist at belly button height.

I'm on weight watchers and have lost 17 lbs. Always been athletic and thin but old age and a sedentary caught up with me. Now I'm dieting, the weight watchers way and going to the gym average 4x/week (this week was a bust though, didn't go once in 7 days).

Not all carbs are created equal. Bagel/pasta/rice carbs are different than sweet potato carbs and fruit carbs. I drastically reduced the carbs coming from refined sugar and wheat/rice products. These foods offer up the most calories with the least nutrition. But your mind has to be satisfied and you have to allow yourself some guilty pleasures.

Oh, and a side benefit of this diet, which is basically lower fat and less fried foods, is my acid reflux is almost non-existent (which I have been controlling through meds, and now I'm barely taking the meds)

 

[D.T.]

That is my experience the last 6 months. In order to lose the weight sensibly, you have to be all in on a healthy regimen low in fats, sugar or carbs. I still drink alcohol, have sweets, ice cream, bagels, steak, ribs, etc, but not with complete abandon.

What I have found, is that a cheat day, really wears me down. My body is not used to all of the stuff, however, my mind is happy.

Steak and ribs are actually solid choices, assuming a mix of other healthy proteins (poultry, seafood). Heck, even hot wings aren't bad, pull of some of the heavier fat/skin, don't use gallons of dressing. FWIW, if you like wings, an air fryer does an amazing job, cooked evenly, crispy, NO OIL!

re: eating "cheat" foods, holy smokes, we were at Universal and they opened up a new Voodoo Donuts - these *massive* donut monstrosities (quite a few are voodoo themed, hahaha, like a voodoo doll donut), anyway, the wife and I both got one, good lord, we were both in shock, I mean, I was so out of it I walked into a pole, her belly was raging, yeah, so for some [extreme] things ... you just can't go back.

 

[I7guy]

Steak and ribs are actually solid choices, assuming a mix of other healthy proteins (poultry, seafood). Heck, even hot wings aren't bad, pull of some of the heavier fat/skin, don't use gallons of dressing. FWIW, if you like wings, an air fryer does an amazing job, cooked evenly, crispy, NO OIL!


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re: eating "cheat" foods, holy smokes, we were at Universal and they opened up a new Voodoo Donuts - these *massive* donut monstrosities (quite a few are voodoo themed, hahaha, like a voodoo doll donut), anyway, the wife and I both got one, good lord, we were both in shock, I mean, I was so out of it I walked into a pole, her belly was raging, yeah, so for some [extreme] things ... you just can't go back.

Ummm, do they look good. I already have a Breville and use the air fryer feature, but yeah, air fryers are amazing appliances.

There is nothing inherently wrong with steak, except the size or fat content.

For example, a 20 oz porterhouse at a steak place can have up to 30 points. More points than for the day. Want to ratchet down the points, a serving of porterhouse is 7 points for 3 ounces. Some grilled salmon is 0 points for any quantity. Chicken breast is 0 points for any quantity. Instead of pasta, use zoodles. Pasta is 6 points for a small serving, zoodles being vegetables are 0 points.

 

[D.T.]

I was very pleasantly surprised by the air fryer, it seemed like bunk, but for some things it works really well (we use it for sweet potato fries, cauliflower, heck, we even did a whole chicken it was outstanding). It's not that frying is bad, and the oil is just a cooking mechanism, it's the oil that gets absorbed, I've done a few before and after measurements and a LOT gets into the food (especially if it's breaded/battered).

Holy smokes, yeah, a 20oz portion of steak (especially a cut like a porterhouse) is a bad idea I think people are sometimes surprised at the effective serving on a plate as compared to the weight. A 6oz piece of salmon is a _nice_ serving, a 4oz filet cut steak is plenty.

We don't do points, but we are very aware of the weight, usually by packaging, but we also weight things where we're splitting something up.

 

[0388631]

I need to eat more cauliflower. I've cut back on my steak intake over the years. Though I did treat myself to a nice 3 lb prime aged porterhouse a while back.