anubis609 Member

Cholesterol is pretty dynamic in the fact you can manipulate lab values within a few days. The source of saturated fat and the macro composition can have an effect on lab values. In general, high carbs + high fat ratios tend to increase LDL and triglyceride readings, which would increase total cholesterol if that's a…

That's correct. Lyle mentioned that it's not a very scientific reason and only a posited theory that couldn't be verified at all. But it's a thing that happens for whatever reason, anecdotally, it usually happens when people tend to relax in their diet rigidity and a somewhat magical cascade of hormone and happiness kicks…

Perhaps this may help with some of the mechanisms, but the underlying reason is what has been stated, that scale weight loss is not linear and water retention/loss can affect scale measurements. https://bodyrecomposition.com/fat-loss/of-whooshes-and-squishy-fat.html/

For the bolded area, yes. If you lost 2 lbs a week consistently without ever stopping or the body trying to slow you down, you would die. The closer you are to goal, the longer it will take, and no amount of calorie slamming is going to be healthy. I don't have an opinion on eliminating carbs or variations of them from…

It's generally an average, whatever that means to you in terms of time, with the majority of your intake coming from nutrient dense food with some treats sprinkled in for sanity and adherence. Some people adhere better to a daily pattern, every other day, weekly, monthly, etc. Timing isn't so much the issue as much as…

It's up to you and your level of training experience. By your description, it sounds like you might be a strength training beginner, so follow the ThenX programs as outlined (http://thenx.com/programs). His site outlines it per days of mastery, so you can either alternate days or do each progression one after the other,…

You can't out train a bad diet. You eat whenever fits your schedule, but the statement "my eating habits aren't the best but I don't take in a lot of calories" is somewhat contradictory. Are you tracking your food accurately? Are you averaging a calorie deficit overall? Are you taking measurements other than scale weight?

If you're going for a diet break, opting for more energy dense food is probably going to be similar to eating like you're on holiday. From a dietary perspective, you're probably better off drinking juice or milk for liquid carb calories as opposed to a liqueur. The alcohol content alone displaces any benefits of ingesting…

What are you specifically struggling with in terms of "needing to eat more food?" Lyle proofreads his own work, from what I remember. Any outside sourcing was likely just towards publishing and printing.

How you choose to incorporate your diet breaks is certainly up to you. Skin elasticity is somewhat controllable, but ultimately it's a toss up between genetics and age. Though, it does seem a slower rate of weight loss might help, but I would probably recommend trying to retain or gain lean mass since muscles fill out skin…

Those bones are definitely something I would honestly pass over. I probably come across things of that nature without a thought and just look at them like, "wth is this?" *toss* lol. As far as progress is concerned on my end, I think the need for the mini-cut has come a week early. This past weekend was painfully…

You can either adjust your feeding/fasting window from your last meal or just continue as normal the next day. It's not a hard rule. Or you can readjust your entire feeding window to something like 12pm - 8pm, but generally sleep is included with the fasting window, so if you're working out close to midnight, make time for…

Fatty acids are perfectly adept for fueling aerobic and endurance training such as the subjects in the FASTER study by Jeff Volek (http://www.vespapower.com/the-emerging-science-on-fat-adaptation/), so coconut oil containing medium chain triglycerides work well for acting like carbs in the sense that by go directly to the…

Yes. That's a normal response. Be highly aware that scale weight gain =/= body fat gain. Weight is the force of gravity and mass represented by a number on the scale which can come from saturating glycogen stores, sodium content, the bulk of food regardless of energy content (a pound of vegetables can only be a few hundred…

Any supplement with the word "energy" in it is going to have caffeine or caffeine components to decrease fatigue. If you get enough protein from normal meals then BCAAs become unnecessary. They're pricey for what you can get with a normal diet, but if you can afford it and you feel that they help, then more power to you.…

Probably should have linked the thread directly, but hopefully she finds it. On an unrelated note, I'm developing new calluses that are probably going to hurt if I pick at them. I think I'm in dire need of a manicure and hand treatment :tongue:

You actually supported the idea that starvation mode is indeed a myth by acknowledging that metabolism gets reduced in an energy deficit. Metabolism is supposed to down regulate in an energy deficit. If it didn't we would surely die. Unless you have some sort of metabolic problem or are no longer producing certain…

This is the type of cognitive dissonance I mentioned earlier, where challenging responses to a ketogenic diet somehow must be linked to a hand in pushing for high carb, understood as the obesogenic standard Western diet high in refined carbohydrates, without regard for nutrient density. The insulin-carbohydrate theory of…

There isn't negativity aimed at keto, though it's taken that way since there's a plethora of cognitive dissonance in keto/lchf echo chambers. Personal anecdotes, n=1, subjective experience, etc. are not objective data. They are helpful to that specific person, but are limited in that same right. When presented with…

Without reference, it's hard to suggest anything, but if you're going ATG and still not activating glutes, is it possible you might be divebombing in the hole and relying on the rebound to bounce you out of the hole? If so, try slowing down the eccentric (tempo squats or pause squats) and once you hit depth, you can…

If you selected the option to maintain weight, the deficit would have to be created manually. If you selected a weight loss goal per week, then MFP created the deficit for you already assuming you exercised already, so any exercise calorie burn is technically figured in. RMR/BMR is roughly your current bodyweight x 10,…

If you drink a lot of water at your desk, the frequent bathroom trips add up throughout the day. Get up every so often to at least stretch and move around. It's better than not doing anything. Take a walk after lunch to get some activity and sunshine. Park farther to get in extra walking to/from work or class. Do short…

Then don't IF. If you are engaging in "hardcore workouts" I don't see the benefit of doing them in a fasted state. Especially if they're making you hungry enough to overeat your calories during your feeding window, or if you're eating to the point of uncomfortability. Exercise is basically fasting in fast forward, so any…

If you've originally set a certain number of macro grams to hit, and therefore created an extra 1000 calorie deficit from exercise, then it's possible. However, if you have not exercised, and are naturally under your calorie goal by 1000 calories, then you did not hit your macro goal. 1g of carbs = 4kcal 1g of protein =…

That's also known as confirmation bias. Just saying. No one is knocking the idea that one's personal experience is what works for them. Studies will support either side because science shouldn't be biased. If you find that a ketogenic diet works for you, then keep doing it. Any other straw man argument that leads to…

That's completely spectacular! I'm genuinely glad you've been able to find the sweet spot. You hit it perfectly well with the experience bringing you to where you are now. You've essentially hit "diet enlightenment" meaning the cumulative ups and downs led you to this point where health management is beyond just looking at…

Leptin and ghrelin have an inverse relationship. It takes a few days for hormonal down regulation to occur, so as fat stores start depleting, leptin (think satiety hormone) decreases and ghrelin (hunger hormone) increases. Long term dieters understand this as feeling ravenously hungry after an extended period of dieting.…

CKD doesn't need to have a specific day when it occurs, it's usually a day or two of carb refeeding and minimal fat intake to saturate glycogen stores to be depleted throughout the period until your next refeed day. That last statement is probably going to half answer your second question, whether you need to be SKD for a…

In a way, maintenance can be much more difficult than eating at a deficit because there's a balance on both sides of incoming and outgoing energy. Try not to overthink it. However you've determined your maintenance, eat around that much. Some days will be higher, others might be lower. The scale will fluctuate and will…

Dave is a super cool dude. Met him when he first presented his cholesterol experiment at the Ketogains seminar in 2016.