60 réponses à ce sujet

[KBomb]

Beerfish wrote...


Wrong. 

If a person eats in one fashion and as with most nutrionists the person says "Diets don't work!  Don't go on a diet! All yiou have to do is eat more fruits and veggies, more fiber and more lean meats!"

That is a change in persons diet and thus will fail just like a 'diet' will fail.  If the old mantra of 'just eat healthy' worked this hemisphere would not be in the shape it is.

Any change from one eating pattern to another is in fact a diet.

It's convenient to just change a label from 'diet' to 'lifestuyle change' as it pertains to eating.  They are one in the same.

I did not mean that it wasn't a diet in the literal sense. I simply meant cutting out the unhealthy things in your life and adopting better eating and lifestyle habits--not only for weight loss, but for a better quality of life--shouldn't be considered a diet in the sense of "I'm going to go on a diet for three months to fit into my wedding dress."

If you go into it with the notion that you just want to drop a few pounds, then it most likely will fail. By lifestyle change, I simply meant that it should be something you continue to strive for, every day-- then crash dieting, or starving yourself won't be an issue. 

I have been eating organic for two years and healthy for six, I don't consider myself to be on a "diet". I do live on a diet of lean meats and vegetables. That is the difference I was referring to. 

[Elhanan]

I once lost ca.75 lbs, and kept it off for about a dozen years; Subway was a part of that, but not the only part. As the OP mentioned, in combination with some cardio-vascular excersize (my choice was dancing), moderation in portions and other common sense tips is a solid plan. But one can change the fare if they remain sensible. Some minor tips:

* Whole grain bread instead of the cheese baked ones as a majority choice.
* Skip mayo if possible.
* Place the leftovers in the fridge or away from you before eating the first portions.
* Place meal on smaller plates to make them seem larger.
* Drink lots of water during the day.
* Try not to eat 4 hrs before bed.
* If hungry before bed, drink a full glass of water. If you are still hangry 1/2 hr later, eat something sensible like carrot sticks, unbuttered popcorn, pretzels, etc.
* Enjoy your meals; take the 'Die' out of diet!
* Stay away from the scales. Fat displaced by growing muscle weighs more, and loss of water gives erronious swings in measures.

All the best!

Modifié par Elhanan, 20 décembre 2012 - 10:56 .

[HurricaneGinger]

I ate Subway for a good while, but it does get tiring to eat the same thing. I'm actually writing a blog about my weightloss since I am joining the Air Force and need to lose weight; but here is what I've learned thus far from my trainer.

• Prepare your own meals when you can. Eat six times a day: breakfast, snack, lunch, snack, dinner, snack.
• Eat protien with every meal since protien takes longer to digest - you will stay full longer.
• Don't eat french fries. Just...just don't. They're really good, but they are really fattening.
• Drink plenty of water. You will stay full, and your muscles and joints will thank you!
• Do 30 minutes of cardio, 30 minutes of weigh lifting. You burn more calories in 30 minutes, but weight training helps you burn more in 24 hours.
• Muscle weighs more than fat. When you build muscle, it will push the fat out and make you feel uncomfortable in your own clothes. Don't become discouraged.

[Shadow Fox]

I aint no expert but doesn't a fast food diet kinda conflict with a weight loss goal?

[Elhanan]

Arcane Warrior Mage Hawke wrote...

I aint no expert but doesn't a fast food diet kinda conflict with a weight loss goal?

Not in my experience. Subway was one of several resaurants I frequented at the time, and as long as one uses a bit of wisdom in their choices and portion sizes, combined with some excersize, it works. And many or most franchises list nutritional guides to aid in whatever is your primary focus.

And agreed; french fries are a problem; baked taters are much, much better. Still, if one has them once per month, and maintains moderation in the portion size, it can still work. No need to abandon the whole plan due to a lunar setback. 

[KBomb]

Elhanan wrote...


Not in my experience. Subway was one of several resaurants I frequented at the time, and as long as one uses a bit of wisdom in their choices and portion sizes, combined with some excersize, it works. And many or most franchises list nutritional guides to aid in whatever is your primary focus.

And agreed; french fries are a problem; baked taters are much, much better. Still, if one has them once per month, and maintains moderation in the portion size, it can still work. No need to abandon the whole plan due to a lunar setback. 

I absolutely love potatoes. I usually cut the potatoes into fries and bake them until they're crispy. I love baked potatoes too. I use plain yogurt with some green onion on top instead of sour cream and omit the butter. There are a lot of ways to still eat the foods you love, you just have to be creative and prepare them differently. You set yourself up to fail if you take away everything that you love, imo. And you're right, moderation and portion size are important.

[Elhanan]

Filament wrote...

With a weight loss goal, not exactly. If you wanted, you could lose weight on a diet of McDonalds Big Macs. Or M&Ms. Believe it or not, losing weight is the easy part. Doing it in a healthy way (and in a way that's most likely to prevent rebounding) is the part that's more difficult, because it requires a permanent lifestyle change.

Granted, Subway is far from the worst offender out there among the fast foods. It can actually be fairly healthy if you eat it once in a while. But it's still not exactly a complete meal (missing vitamin A in dark yellow/green vegetables for instance) and is loaded with sodium, and any diet that revolves around one food is likely going to be deficient in (or have too much of) the same things as that food has. I suppose Jamba Juice has those "boosts" and you could take supplements to cover some of those losses if you wanted, but that's less than ideal really.

Can be loaded w/ sodium; my current watch of choice. They offer several breads lower in sodium, as well as fillings and toppings. But it should be varied, IMO.

And keep an eye on juices; some may not be as healthy depending on focus as supposed.

[Gazardiel]

Good suggestions in here, but I'd like to back up a bit:

1) What do you want to accomplish with this change of diet/lifestyle?  I read further back that you want to take a bit off the middle because you're not overall obese, is that correct?  For that, I wouldn't recommend full-blown Atkins - firstly because it can be dangerous, second because it's really not fun for the first few weeks, and third because it's easy to yo-yo back.

If you want to tone/sculpt rather than lose weight overall, you'll want to add in some weight training too.  If you have the motivation to treadmill, that's awesome (I still hate running).  But also add some hand weight work and ab work (as well as stretching) - that will help develop your core and give you a better waistline.

I usually recommend that people I help keep a food diary for a few weeks. That lets them identify eating patterns and things that work/don't work.  I recommend you start now if you haven't so you can re-assess in a couple weeks.

2) Crash dieting is bad. As others pointed out - drastic calorie reduction doesn't work very well because it's hard to sustain and, for dropping weight purposes, is counterproductive because your body freaks out and goes into conservation mode.  You can actually lose more weight sustainably over time if you cut back 500 calories from your intake rather than 1000 (that's rough math - there is more specific math on how much to cut online). 

3) Food balance.  There's some new research out that suggests that both low-carb and low-fat diets can work because of how the liver metabolizes those macronutrients - it works better at one or another, but not both at the same time.  So you can go with either to try (I believe that some genetic backgrounds work better with one or another), but remember that when you cut back on one thing, you'll be upping other things.  I go with low(er) carb now, and I give myself more fat to compensate - for trimming fat off the middle, lowering carbs tends to be recommended because it's associated with insulin resistance (comes from too many carbs of all sorts).

Fat, salt and sugar make a triangle for flavor - if you cut one, you're increasing another.  Check it out at the store: look at the nutrition for low-fat ranch dressing.  It's much higher in sugar (and maybe sodium).  Look at (oxymoronic) "fat free half and half" - it's loaded with sugar.  This is why cutting fat across the board with "fat free" stuff makes things worse - you're burning out your insulin by consuming more sugar. 

Here is why diet soda is bad:  fake sugar fools your tongue, but not your brain because it needs glucose, and there is no glucose in fake sugars.  So your brain goes, "Ah hah! You're giving me garbage that I can't use.  I still need glucose to function!  Go eat REAL sugar!"  Then you still crave sweet stuff after having "sweet" food/drink.  And now your body has gone into starvation mode because it didn't get what it needed and now is throwing a tantrum. 

Also, the carbonation is bad.  First, it expands your stomach, making it harder to feel full with the same amount of food.  Small meals are good, but so is feeling full.  Second, carbonation messes with your acid-base chemistry because the dissolved CO2 makes the liquid acidity, potentially leading to phosphorus and calcium being leeched out of your bones and teeth.  Not good.  Third, the carbonation makes it easier to digest food, letting you "cheat" and eat heavier stuff. 

When I stopped drinking soda, I couldn't eat more than one large piece of pizza at a time or get heartburn. Heartburn is good - it means you've eaten enough.  But when soda makes it easier to get that food down, you're taking in more stuff than your body can handle on its own.

4) Chewing food is good.  This is more my own theory based on biology.  Saliva helps to pre-digest food and start processing it so your body can absorb it better.  I used to do smoothies, but over time I stopped because I'm suspicious of piping anything directly into my stomach without pre-processing.  I suspect that this could lead to a worse insulin spike from the fruit sugar and some gas/bloating from the fiber not being processed.  If you don't like fruit, then don't force yourself to eat it now.  Stick with veggies (broccoli gives plenty of Vit C, for example) until you crave sweets, then fruit will be quite nice.

5) Respec your taste buds: If I were your health coach right now, I would take away your ranch dressing.  Your taste buds get used to sweetness, salt, and fat and artificial flavorings and you need them to enjoy your food. But if you stop consuming those for 1-2 weeks, your taste buds reset and you don't need as much after.  I know you're trying to find ways to enjoy veggies, but it could be counterproductive (and expensive) to go with the dressing, even if it's fat free (because it's high sugar).  Steamed veggies (even microwaved) with a homemade vinaigrette and a shave of parmesan cheese adds a lot of flavor, good fats (use olive oil and lemon juice/apple cider vinegar), and no sugar.  Acid accents flavors, and fat is good to help you absorb fat-soluble vitamins (A, D, E, K) from the veggies. 

I'm happy to work with you on this - PM me if you're interested.  I myself dropped 30lbs over 4 months (while in the Navy, so special circumstance) and have helped a friend drop 6 pants sizes over a couple months with moderate changes.  I also love food, so I never scrimp on it; I just balance it properly so I know what my "dump stats" are. 

[Dutchess]

Gazardiel wrote...

Here is why diet soda is bad:  fake sugar fools your tongue, but not your brain because it needs glucose, and there is no glucose in fake sugars.  So your brain goes, "Ah hah! You're giving me garbage that I can't use.  I still need glucose to function!  Go eat REAL sugar!"  Then you still crave sweet stuff after having "sweet" food/drink.  And now your body has gone into starvation mode because it didn't get what it needed and now is throwing a tantrum.  
 

Very good post overall,  but I don't agree with this part. The calories in soda are also called "empty calories", because they don't contribute to feeling satiated and are just consumed on top of everything else. You don't compensate in the rest of your eating pattern for having consumed a glass of Coca Cola. That's why soda is bad, because the calories in it are almost always extra calories you don't need, they don't contribute to satiation, and they are only sugar and provide no vitamins or other nutrients your body needs. But because they're usually extra calories, your body won't go into "starvation mode" when it discovers your diet Cola lacks glucose. You won't miss the calories in softdrinks, so you won't compensate for them either by eating more sweets (unless you consciously rationalize that you're allowed another cookie because you now drink diet coke). 

[termokanden]

I don't really feel any more or less hungry when I drink diet soda.

Anyway, a lot of advice out there involves homecooked food, which I am mostly too lazy and sometimes simply too busy to make. I also hate cooking for one. The portions of just about everything are so big that I'd need an elaborate system of leftovers in my freezer. Did it a lot when I was a student, but now that I can afford other things I just find it too annoying.

Modifié par termokanden, 21 décembre 2012 - 04:44 .