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PaperclipPerfector  1yr ago (text post)   2221 thread views

Wellness Wednesday for June 28, 2023

The Wednesday Wellness threads are meant to encourage users to ask for and provide advice and motivation to improve their lives. It isn't intended as a 'containment thread' and any content which could go here could instead be posted in its own thread. You could post:

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Diet update. I got to 71.4kg in 98 days, or 14 weeks. The average weight loss rate was 400g a week. Now I have a different problem: I should at least go back to eating at maintenance, but I have grown accustomed to the diet, and I am quite satiated when eating 1600-1700 calories per day. Since the amounts of protein and fat I eat are already sufficient, this means I need a way to eat 400 calories worth of relatively pure carbs. Should I start drinking soda and fruit juices? I guess I'll switch to sugary fruit preserves in my yoghurt first.

Should I start drinking soda and fruit juices?

probably not. those are not filling at all. how tall are you also, that matters too

180cm

Great work. Can you summarize what you've been eating, particularly anything that's been good for your satiety? I struggle with appetite, and while I've tried a GLP-1 agonist, I desisted: I felt like I wasn't seeing much loss and felt like my appetites were drifting back to what they were before I started. Given the horror stories I'd heard of people having insatiable hunger after ceasing a different GLP-1 agonist (semaglutide), I decided to quit while I was ahead.

  1. Note that I wasn't fat when I started dieting, I weighed 77kg, but wanted to lose some of the fat around the midsection. From what I've seen, people that are unambiguously obese have a harder time curbing their appetites, especially if they like drinking.

  2. I already didn't drink alcohol, soda or juices or eat cookies or chocolate or use fatty sauces when I started dieting. I have been drinking protein shakes between meals and eating protein bars for dessert. I was lucky to find a brand that tasted great and gave me that "meal capstone" feeling.

  3. Counting calories is essential. After the first few weeks when you're still entering the data, it becomes a breeze and lets you plan your lunch and dinner to ensure that both sound appetizing.

  4. The biggest changes I did were fixing my shakes, my breakfast and my sides.

    • I stopped using so much milk in my protein shakes. Milk is surprisingly caloric. Or maybe not surprisingly, as mammalian babies subsist on milk alone.

    • my wife had been cooking me breakfasts that were fine nutritionally but were simply too large. By removing a single sandwich, I was able to scale them down to about 500 calories.

    • vegetable sides and salads are great. Lots of volume and quite satiating. Various forms of beans and cabbage make for great sides. I still ate curries with white rice on the side (there's no real difference between white and brown rice) but added more broccoli to the dish itself. Pasta carbonara, on the other hand, became a special occasion dish, as it's basically a plate of fat and carbs.

    • chicken breasts, seafood, lean fish and lean cuts of beef are A-tier meats, you can eat them with anything. Fatty fish, pork, chicken legs, steaks, pork and lamb are B-tier, you should check the recipe and the sides. Ham and salami are F-tier.

Even if your current protein intake is sufficient, there really isn't harm in getting more protein, and there could be a lot of benefit. So I would try to up protein rather than increase carbs.

If upping protein isn't an option because it's too satiating and you just can't get enough calories that way, then I would suggest increasing fat. It gets you more calories for your efforts, and it seems to be less harmful than carbs in general.

I am already at 2g/kg, there's no real point in eating even more protein.

Is there a point to eating more carbs?

Less intense protein farts?

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