Healthy Eating

[peekaye]

Keen to start a healthy eating schedule which will also keep my weight in check.

[Hidden]

Welcome peekaye

Ensure that you take more home made foods than packaged stuff

Sugar , refined carbohydrate based foods and seed oils are inflammatory and weight gaining stuff

Take a variety of foods

We are omnivores

So include all kinds of vegetarian stuff like fresh vegetables, fruits in small portion. Milk . Meat. Fish. Poultry incl eggs with the yellow to be taken.

Nuts like walnuts and almonds

Healthy fats like butter . Avocado. Evoo. Etc for getting fat soluble vitamins like A D E and K2

Develop some exercise schedule. It can be as simple as a walk to gymming

All the best

[andyswarbs]

I think putting weight on is about how many calories you consume. To reduce calories cut down on meat and fish which are both a absolute minimum of 30% fat even if steamed with skin off. The more you move towards a plant-based diet the more your calories will come under control and the healthier you will be. Cutting down on processed and ready-meals is critical.

[suramo Star in reply to andyswarbs]

andyswarbs

Sorry andy.

1) Unless one cuts down on carbs substantially one can't lose weight.

2) Reduce calorie intake by at least 30% of the requirements.

3) Exercise.

Keto diet: If you are too obese. Taking good fats liberally and reducing carbs are the key to weight reduction.

Protein: 0.8 to 1 g per kg per day. If doing heavy exercise, you can take up to the amount of 1.5 g per kg per day.

[andyswarbs in reply to suramo]

Sorry your point 1 is just so wrong. In my own experience I eat a ton of carbs each day and have steadily lost weight as I come down to my BMI. I was over 90kg and am now around 75kg. Today I had porridge for breakfast and two plates of home made vegetable curry, one at lunch and another in the evening as well as some fruit.

Also I can recommend Chef who AJ teaches about permanent weight loss using a very high carb diet, the emphasis being permanent. You can see exactly what she eats herself in a day on this video youtube.com/watch?v=abJ8EpA...(Not working as expected?), which includes a pile of carrots, brussel sprouts, greens and so forth. She talks about how she was completely overweight and is also diabetic and has other health challenges, including thyroid issues. And yet with her high carb diet, what did she do? She became a slim and healthy woman as do people who follow the principles of her youtube channel.

I totally agree that cutting calories down is so important. In the video above chef aj shows a very small bowl of olive oil which contains 200 calories. She asks which large bowl of filling vegetables should she cut out to make up for this liquid.

Exercise is key. But a very large part of the population exercise hard and still do not lose weight. I could point to how Chef AJ in that same video talks about how she lost her weight and yet did not exercise to achieve that, but that may come across as boring. I adhere to the principle the food you eat is the food you wear.

Ketosis is not a normal healthy state. One cannot live in a state of ketosis permanently. Therefore if you lose weight during ketosis I simply ask what happens your health returns to non-ketosis state, ie that of a relatively healthy human being?

Your final point about protein? Hmm. People mix up protein with energy. Protein is about muscle, it is not about energy. For example a cow produces milk full of animal protein for its baby calf in order to grow that small calf into a huge full grown cow in a few months. But no human being wants to become the size of a cow!

As to energy, let me just say that today I worked out over 4 hrs 30 mins of continuous Bikram yoga. A normal session lasts 90 minutes at 40 degrees with intense exercise that some describe as "90 minutes of hell." Others more politely describe that same 90 minutes as the most complete workout for the human body. At the end each session my yoga mat is buried in a pool of water and I need to replace my kit with fresh ones for each session. I did 3 back-to-back sessions with only lashings of water to keep me sustained. Oh, and two of these sessions were extension ones for people who are pushing the envelope. So don't tell me you need more protein than is easily available in plant foods to do intense exercise over a sustained period. I've detailed what I ate today above. Yesterday's meal plan was also whole-food plant based with no oils, as was the day before and so on, as will be tomorrows.

And in case you think I am some kind of superman, just over a year ago I was housebound or in a wheelchair, severely medicated and unable to walk due to rheumatoid arthritis. To get to the toilet from my bed at the time took me around 20 minutes and 20 minutes to return. It would take me then 5 minutes of just sitting down and recovering from the excursion. That same journey now takes me less than 20 seconds.

It took me six months of a whole food plant based no-oils diet to get to the stage of being able to walk. After 8 months I was able to get to my first Bikram Yoga class. You can see my story as at February youtube.com/watch?v=TxGWZ6h...(Not working as expected?) which clearly shows how my new diet helped my recovery in terms of CRP, C-reactive Protein. You can also see me in action doing my Bikram Yoga at that time.

[suramo Star in reply to andyswarbs]

andyswarbs

Please tell us how much carbs do you take and how much calorie do you burn by exercise.

Ketosis is a physiological state very difficult to maintain. People engaged in strenuous exercise and sports requiring longlasting energy take keto diet. Hidden is on nutritional ketosis for a long time.

Protein too is a source of energy.

[andyswarbs in reply to suramo]

Phew I don't count my intake I just eat when I am hungry and until I am full. So it will take me some time to get a grasp. But worth doing.

My last veg curry was made in a large Le Creuset pot. Water, bag of carrots, four potatoes, frozen peas, an onion, garlic, 1/2 leek, whole broccoli head, whole cabbage, lentils, chai seeds, black pepper, turmeric and spices - and more water. My wife & I share that over about two - three days, sometimes with rice, cous-cous or nothing.

You might find greatveganathletes.com/ interesting to look at. If you research these people you might find out what professional vegan athletes eat.

My Bikram yoga I do daily at least 4 days/week, 90 minutes. Some days I do double sessions, and try to get in at least one double per week. I remember reading one website about Bikram where they measured at 900 cals for a 90min session. I will ask my local studio if they have any other thoughts, because it is an interesting question.

A key value of a high carb diet is the ability of the body to recover quickly.

[Paul12]

Here's how to do it - all totally free. Google Dax Moy Elimination Diet. It's free and it works.