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Author Topic: The 1 true diet  (Read 3598 times)

mirkwood

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Re: The 1 true diet
« Reply #45 on: September 07, 2020, 02:24:40 pm »
Could the weight gain be explained by increased muscle mass? My son currently has that hill out the front door of where he lives

I gave up using my weight as the determining factor in how I'm doing with fat loss.  I still have plenty to go, but I also know that four or five years now in the gym (3 times a week) has had a large impact in my muscle mass.
preppercop.blogspot.com
 
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Nottoc

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Re: The 1 true diet
« Reply #46 on: September 14, 2020, 01:02:20 am »
My first post in four years. A few months ago we changed to a 95% vegan diet. We all feel great. I feel like it's the right choice for us. If I have learned anything in the last few years, it is that for every possible type of person, there is someone on this earth that is of that type. Some of us respond really well to a vegan diet. Some respond well to a meat diet. And for every diet plan in between there is at least one person for that diet.
 
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Jason

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Re: The 1 true diet
« Reply #47 on: February 21, 2021, 11:55:40 pm »
As of November, I had lost 110 lbs on the 1 true diet, which was about 13 months of the diet. Since then I have picked up 10 pounds. While I would have liked to have lost 125 pounds total, I am mostly in a maintenance phase of my diet. I have noticed that maintenance is different than the weight loss portion.

During my diet, especially at the beginning, I was rarely hungry. The diet was easy to follow. Now, I struggle to follow it for a single day. I am hungry, especially in the evening.

Even when I manage to string together a week of following the diet near exactly, I do not really lose weight. I am worried I am going to slip into the regaining phase that most people go through.

I have been reading up on maintenance of diets. Increased hunger and slowed metabolism are very common. For every pound I lose, my metabolism goes down, and my body sends out hunger signals about 3 times higher than the amount that my metabolism went down. This is not a good combination and one reason maintenance is so hard.

Now I am looking for the 1 true maintenance diet. My commercial program is called 3010 Weight Loss for Life. The second part of their program is focused on maintenance. They gave me a packet and wanted me to come back frequently. I have not read the packet. I have not been back in 3 months. I need to do those things.

In the meantime, I have been looking at Dr. Youtube for help. Most of the diet videos are not helpful for me, but I did find some things that I am going to try and implement.

Exercise. I do this pretty well. I usually wake up early (4:30) to get on the elliptical for 60 minutes. I need strength training, too. Two days a week I am going to get on the elliptical for only 30 minutes and spend the other 30 minutes doing strength training.

Sleep! I need to go to bed earlier. Lack of sleep worsens ghrelin and leptin imbalances, which are already out of balance due to my weight loss. Staying up late also makes me less likely to get up early for my exercise routine.

Mindful eating! I didn't know what this meant until I changed the word to mindless eating. Ah, eating while watching TV, looking at my phone, driving, etc. I remember during the initial phase of my diet what I was eating seemed to be one of my highest priorities. I think that is a good thing. Focus on the food I am eating by eating at the table, and do not eat to enhance other activities.

Support network, I need to get back to my program for a check in.

Finally, the research shows that most of the health benefits I have gained, like reversal of prediabetes, stopping my gout medications, stopping my high blood pressure medications, curing my sleep apnea, heartburn, and chronic inflammatory state will stay with me, even if I do gain weight back. So that is motivating.

I found an article that I thought was pretty good explaining the problems faced in maintenance, so I will link it here, in case any of you want to read it.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5764193/
« Last Edit: February 22, 2021, 12:07:55 am by Jason »
 
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Roper

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Re: The 1 true diet
« Reply #48 on: February 22, 2021, 01:13:00 am »
That's wonderful news! I've really let the exercise thing go during the pandemic. Consequently, I'm back to where I was a year ago. Time to start over...
All grown-ups were once children...but only few of them remember it. ― Antoine de Saint-Exupéry, "The Little Prince."
 

Palmon

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Re: The 1 true diet
« Reply #49 on: February 22, 2021, 05:31:02 am »
Jason, congratulations! You did an amazing job losing weight! Once you get back with the program, maintaining that weight loss will probably become as  easy for you.
 

Roper

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Re: The 1 true diet
« Reply #50 on: April 02, 2021, 03:13:15 pm »
I got a fitness watch and I bought a subscription to MyFitnessPal. I started living a more healthy lifestyle at the beginning of March. I have consistently lost about 2 lbs / week for the last four weeks. Here's what I'm doing:

1800 calories per day - 40% carbs, 30% protein, 30% fat
- Replaced soda with sparkling water
- Replaced chips with cucumber slices
- Replaced fries with carrot sticks or celery sticks
- Drink at least 72 ounces of water each day

Half hour of exercise each day
- MWF body weight exercises: Jumping Jacks, pushups, pullups, planks, stretches
- T Th alternate walk/run for 30 minutes
- Every day about 10,000 steps as a normal part of my job

Sleep 7 hours each night
Saturdays are "free days." I eat whatever I want, and I don't do structured exercise.
Afternoon nap on Sundays  :D

So far, I'm feeling that this is totally sustainable. I'll make more healthy food substitutions as I progress. By the end of the summer, I will be right in the middle of the "normal" zone for BMI if I keep progressing like this. The best part: I've had more energy each day this past month than I have felt in probably 10 years.
All grown-ups were once children...but only few of them remember it. ― Antoine de Saint-Exupéry, "The Little Prince."
 
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