I know someone who was very successful with weight loss (he wasn’t very big to begin with, but wanted to lean down) by cutting off eating at 7pm. I can understand doing that, because it mainly cuts out the “snacks”. I could not cut off at 3pm because (1) it isn’t enough fuel for a morning run and (2) the social aspect of dinner with someone else- whether it be my husband, business associates or other social gatherings. I think the frequent, smaller meal thing works best, although it isn’t always practical for those of us who are dialed into 3 meals and maybe some snacks. Our dinners at home are not huge- meetings and social occasions are a different story, unfortunately.
4 mile swampy run this morning and I think I was dehydrated afterwards because my weight was pretty low (not complaining about that). Drank a big glass of iced tea while I was getting ready for work. The sun tea I make at home isn’t very strong, but sure is good.
Oh- we are doing a work activity this afternoon that I think is unwise (I wasn’t consulted…). We are putting a couple hundred of us outside at 2 pm to paint fences at a wonderful facility called Saddle Up with does equine therapy for special needs youth. It’s a great project, but we have some very unfit people and the heat is ridiculous. I’m worried for myself! We will have water, but still… Scheduling was around 150 or so folks coming in from all over the country for a big meeting, so we couldn’t plan around the weather.
Oh my!! What a great cause (we have a similar facility here called Little Bit), but!.. 2 pm!! Paint fumes and scorching sun and humidity = a bunch of miserably sweaty people. Hope no one gets a heat stroke or something!
Interesting article, sabaray! thanks for posting. We cut off all after dinner snacks. If we must have a glass of wine, I serve cut up veggies with that. Mr. really likes daikon and cucumbers, so I am happy to provide those. I frown upon his hints to cut up some cheese.
I will have a forced fasting day next week, unfortunately.
This is the time of year when I get the most exercise in. I love summer in Maine! Even on a hot day like today, there’s a nice breeze. Our street is shady, so I just run/walk up and down it.
A breeze always helps! That’s why I like Hawaii - there are almost always some tradewinds going. I can imaging that winter running in Maine is not that much fun.
I was just checking the temps for this weekend - highs in the 70’s. I can’t wait! Mr. Sabaray reports there is a nice rail trail close to the cottage that I plan to make good use of.
I hope no one has heatstroke or worse today, MOWC. Even the pups don’t want to walk far or do much in this weather.
Interesting article sabaray. Confirms much of what I have concluded from my own research about intermittent fasting diets vs calorie calorie restricted diets. One comment I would make, however, is that the article’s statement that intermittent fasting results in lower insulin levels and insulin is responsible for fat storage around the waist is a bit misleading. This most frequently comes up in the context of discussing carbohydrates and diet. Insulin is certainly involved in the metabolism of carbohydrates. However, it only promotes fat storage is you are taking in more calories than are needed to meet your energy needs. If you are eating in an energy balance or deficit, insulin will not cause additional fat storage.
This gets to the fundamental flaw of all the annecdotal “evidence” of the superiority of low carb diets over balanced calorie restricted diets. People are very often horrible about underestimating the calories they are risking in and the calories they are burning. So they eat too much, including excessive carbs, end up storing fat. Carb induced insulin levels becomes the bad guy rather than just plain old over eating. Several posts back, I linked references to a number of articles and studies debunking the “carbohydrate/insulin metabolism” theory of weight gain behind the advocacy of low carb eating and which also discussed the critical role carbs serve in our bodily functions. We need 130 gms of carbs/day just to support brain functioning. Then add what’s needed to fuel activity levels.
I’ll occasionally do the 5/2 fast and sometimes the restricted fast - nothing when I get home after a workout except fluids. I lost 10 lbs doing this program back in May/June. The restricted diet is easier for me. Typically I don’t feel like eating after an evening workout, so if I’m not hungry I sometimes won’t eat. Works for me because I’m not a morning workout person.
Michael, while I agree with what you said, I want to point out that people often miss the fact that it is not just the amount of carbs, but also HOW they are consumed matters, i.e., there is a concentration effect. Dr. Lustig explains it really well. So a small glass of OJ might have the same amount of sugar as a whole piece of fruit, and yet the two can differ dramatically in how the body summons insulin to take care of the sugar. Slowly released sugars do not result in insulin jolts.
Plus, most folks in the US can safely cut down both the amounts of white carbs and fats they consume by replacing them with lean meats, beans, and veggies without any detrimental effects to their diet. But who would do that?!
BB, yes, absolutely! Lots of interesting new literature coming out on focusing more on a food’s glycemic load rather than glycemic index. Related to this and illustrated by your orange juice vs orange example, the quality of the carb is significant too. Plain orange juice - no pulp, no fiber. An orange - pulp and fiber. Carrots have a relatively high glycemic index value but low glycemic load.
I did not feel like eating this morning, that’s for sure! The carb/protein/fat balance is something I really struggle with though. My doctor told me I should not be counting vegetables as the same type of carb as bread, that I understand. I just don’t know what to eat for carbs! Steel cut oats, Ezekiel bread, brown rice…these are the things I go to over and over but I am sick of them. I am just getting frustrated thinking about what to eat and realizing I eat the same things over and over.
I eat a lot of sweet potatoes. Fruit is mostly berries. I do like grains, but struggle with making them more exciting without adding a lot of calories. I think your list is a good one, @abasket.
Just kidding.