adietron

The only way to lose weight is to create a calorie deficit. This means you burn more calories than you eat. For instance, to lose 1 pound in a week, you need to create a deficit of 3500 calories. (i.e. you have consumed 3500 calories less than what your body has burned during that week). There are MANY unhealthy ways of…

Michi's ladder... it's not a diet, it's a substitution plan. Sub out the foods on the lower tiers for ones in the upper tiers. I use this as a basis for my grocery list: http://www.teambeachbody.com/eat-smart/michis-ladder Also, if you are ever curious about the nutritional content of your food, almost everything under the…

This is the first I've heard of this list, thanks for the info, definitely worth consideration.

Also, It might be important to point out that in the High carbohydrate- and protein-enriched breakfast diet (HCPb) participants were allowed a “dessert” on a daily basis, AT BREAKFAST. The “dessert” was a sweet food selected from the following list: chocolate, cookies, cake, ice cream, chocolate mousse or donuts.…

The timing comes into play in this study because their intervention is at breakfast. At all other meals, the carb/protein/fat ratio is equal between experimental groups, and the total caloric intake for the day is also equal. And you're right, the protein/satiety thing isn't new (see refs in original post).

I wasn't sure if Elsevier would allow public access, but here's their link to the full-text article: http://www.sciencedirect.com/science/article/pii/S0039128X11003515

I've been wondering the same thing lately... It seems like as you diet, exercise, and lose weight, your body uses more calories over time (metabolism improves). So, as your metabolism improves, you can afford to increase your calorie consumption. I feel like as long as I create a daily/weekly calorie deficit and maintain a…

My meat and potatoes husband is a FULL-ON quinoa convert :) I use it as a rice substitute, and for salads too. This is one of my fave ways to make it: (2 cups) water (1 cup) quinoa, rinsed, drained Olive oil spray 2 bunches asparagus, woody ends trimmed, cut into 1" lengths 1 large red bell pepper, halved, seeded, coarsely…

I recently came across this too... I was curious so I read a bunch of the Danish group's studies. Two in particular had some pretty serious implications (referenced at the end). THE TAKE HOME MESSAGE: Dairy calcium, but NOT calcium SUPPLEMENTS, help the body do three things: 1) decrease the total amount of cholesterol in…

I second the Greek yogurt suggestion! Also, looks like you're consistently over on sugar (same problem here)... maybe swap Welch's grape jelly for something more natural with less sugar? Looks like you have some fat to spare everyday, you could even treat yourself to a 1/2 serving of unsalted butter instead ;)

Healthy eating doesn't have to be stressful, complicated, or unsustainable. My strategy is whole, fresh foods. At least 80% of my grocery list is finished in two places: the produce section and the butcher. Try this... fill your fridge with whole foods for one week. Cook your meals for yourself, and bring your lunch to…

Situps will help, but only as a part of a larger fitness plan. Everyone stores fat differently, but for me, when I start working out, it's belly fat that drops first (the good news!). However, for truly successful fat loss, work in a good balance of challenging cardio and resistance training (you don't necessarily need…

Basal Metabolic Rate. Lots of online calculators, or you can do the math yourself. Just one of many equations: Venuto's Burn the Fat Feed the Muscle: body fat percentage x body weight in kg = fat weight in kg body weight in kg - fat weight in kg = lean mass weight in kg so your BMR would be: (lean mass weight in kg x 21.6)…

update: Used a couple of different BMR calculators... my UNADJUSTED BMR is 1480. At a sedentary level of activity, this goes up to 1775.

Can you explain why? I've been advised that more than 2 pounds of weight loss per week is unhealthy. 3500 calories = 1 pound, so 7000 calories = 2 pounds (1000 deficit per day). How is it possible to achieve a 7000 calorie deficit in one week by only altering the energy expenditure side of the equation?

I couldn't agree more.

Absolutely not! :) My statements are based on information which was given to me by a successful athlete whom I respect and trust... which is exactly how I opened my original post! I truly appreciate this discussion. Nutrition science is a war of hypotheses right now, and I'm glad to have read the studies you provided. Keep…

touche!!

This study doesn't have to do with meal timing or protein feeding; rather, it tested the hypothesis that exercise-mediated enhancement of muscle protein synthesis to feeding persists 24 h after resistance exercise. However, the same research group that you quoted demonstrated that synthesis of the myofibrillar fraction is…

Method: The experimental group was prescribed a standard low-calorie diet (20% protein, 30–35% fat, 45–50% carbohydrates, 1,300–1,500 kcal) providing carbohydrates mostly at dinner, whereas the control group received a standard low-calorie diet (20% protein, 30–35% fat, 45–50% carbohydrates, 1,300–1,500 kcal), providing…

Thanks lady! That was kind of the point of my post, it was a little surprising to see the directions people chose to take it. I appreciate the opportunity for dialogue, fact-sharing, and most importantly, support from other health-minded folks, so thanks for sharing your success with us!

MANGOES. They are super-duper sweet. If they are out of season, do blueberries, even frozen (they thaw in like 30 seconds in a bowl of water). If you just need something at your desk to chew on, try ice chips or tic-tacs... I keep a box in my desk drawer ;)

I've been in a similar situation, trying to loose weight during a hard time is... well, hard. When I was going through tough times, it felt like my life was out of control. I couldn't change anything that was going on around me... even my emotions were out of my control. BUT... what I COULD control was how much I…