All healthy stuff

carldavies1912

Hi, I’m Carl and I’m a PT. I love food and there are so many diets out there I don’t know who to believe when being told to stay away from certain foods.
I’m on here to learn about foods to make us feel better. Here to be part of a community.

Jthanmyfitnesspal

Welcome @carldavies1912 !

A PT already knows more about physiology than most others do, including me. The philosophy here is pure CICO: keep the calories under the limit and you will lose weight.

As for what foods to eat or avoid: It doesn't matter so long as the total is under the limit. But, there are techniques for minimizing hunger, all of which you've heard of.

• IF
• Low carb
• Ultra-low carb
• Low or no alcohol

When I want to lose weight, the first thing that goes is alcohol. It's a) high in calories, b) lowers you inhibition to over-eating and drinking. (What goes perfectly with a beer is another beer and a plate of nachos.)

I have played around with carb level for a long time, and I don't like ultra-low carb. But, if you prioritize protein and want a certain amount of healthy fats, your daily calorie limit will automatically keep the carbs pretty low. However: I eat extra carbs when I'm exercising. I have not found that I can fuel endurance activities (e.g., long hikes or bike rides) using protein or fat.

I've been doing 16/8 IF for a few years. You could also call it "skip breakfast and no snacks after dinner." It didn't make me lose an ounce of weight until I started prioritizing calorie tracking and somewhat ignored the timing. It's more like a 2-meal plan now. Usually, I'm fasting for 8 hours.

I'd like to hear your philosophies. It's great to have you here. Best of luck!

AnnPT77

IMO and IME, the whole "good foods/bad foods" thought process is unhelpful.

Getting a reasonable number of calories is important - not too many, not too few, the right number depends on lifestyle, demographics and goals. Getting overall good nutrition is also important: IMO, that means getting enough protein, enough healthy fats, plenty of varied, colorful veggies and fruits for micronutrients and fiber . . . maybe even some pre- and probiotics for a good, diverse microbiome. On top of that, I'd encourage adding in a few treat foods just for joy.

Notice how I didn't name a single specific food?

Personally, I find that if I focus on getting all of the above-mentioned things at appropriate calories, the things that are more calorie-dense and less nutrient-dense tend to shrink as a percentage of my overall eating routine. Yes, some of those are objectively "bad", like excessive alcohol, artificial trans fats, lots of added sugar. But focusing on eating focusing on eating less of those doesn't assure reasonable calories or nutrition - the important things; whereas focusing on proper calories and good nutrition almost automagically reduces those less helpful things to a reasonable or even negligible level.

YMMV.

For myself, I'm not a picky eater (aside from being a long-term ovo-lacto vegetarian), which is fortunate. But I encourage everyone to focus on eating foods they mostly enjoy, at least find pretty tolerable. If a person doesn't like many veggies, they can eat the ones they like . . . and maybe experiment once a month with some new thing, or with new methods of cooking familiar ones, and try that a few times just to see if they can happily expand their palate. Life is too short to routinely eat yucky things, IMO.

I also encourage people to figure out which foods (and what eating schedule) they find keeps them as an individual mostly full and happy the majority of the time. For a lot of people, that may mean things like veering toward more basic foods (meat, fish, veggies, whole grains, fruit), less refined foods; ample protein; higher-fiber foods; etc. But that's not a black and white "thou shalt"/"thou shalt not" kind of thing, rather is generalized advice about what to try, and exists more as a continuum than absolutes. Different things work for different people.

As far as so called "junk foods" or "fast foods", the problem is that they tend to be calorie-dense, not very filling, come in large portions, and not be nutrient-dense. However, many do have some nutritional value. To the extent a person wants to eat some, can fit them into appropriate calories without driving out reasonable overall nutrition, I think it's fine to eat some. Portion control or frequency changes may be necessary, in order to accomplish that.

Obviously, some people need to avoid some foods (allergens, trigger foods they can't moderate, etc.), and some people need to manage certain foods or nutrients carefully (like protein for someone with alpha-gal or kidney disease, or carbohydrates if diabetic).

My personal opinion for generally healthy people, though, is to focus on getting the right number of calories and good overall nutrition, and not over-fret about whether about a particular food is "junk food" or a "superfood".

I think it's easy to veer into quasi-religious thinking about foods, categorizing them as good or bad, and slip into orthorexia . . . which at an extreme counts as an eating disorder, i.e., a mental health issue. Some people will also become obsessive or compulsive when calorie-counting (or with some other eating/exercise regimens). Those people should avoid those regimens that drive them there, because there are other options. Mental health is also important.

To lose weight, I decided I wasn't going to do anything that I wasn't willing to continue permanently to stay at a healthy weight, except a sensibly moderate calorie deficit until I reached a good weight. I lost from class 1 obese to a healthy weight in a bit under a year, and have been at a healthy weight and in the same jeans size for 9+ years since, all my worrisome health markers have been solidly normal since weight loss, and my athletic performance and fitness have generally been where I want them the whole time. That thought process has worked out well for me. YMMV.

FWIW, this is pretty much what I did on the eating side of the process:

https://community.myfitnesspal.com/en/discussion/10636388/free-customized-personal-weight-loss-eating-plan-not-spam-or-mlm

That won't work for everyone: I think no one thing is universally perfect. But it's worked out well for me, and may be one option to consider.

Best wishes for success with your goals!

Stormrider80

https://community.myfitnesspal.com/en/discussion/10940090/all-healthy-stuff

I find eating the foods that make me feel my best and eating intuitively is best for me. I dislike following a "diet" of someone else's vision but just try and keep to fresh produce (organic), lean meats, healthy fats, and not too many sweets or heavy carbs. No soda pop and limited juice or dairy. I know what bothers my internal inflammation just based on trial and error and paying attention. Everyone's needs are so individual as to what works for them. I wish you success in finding your plan!