Weight-Loss Is this good and healthy

Weight-Loss
M

MalteseObese

New member
Hi All I am new to this forum.

I am trying to go through a life style change, I weigh approximately 130kg and wish to see my kids go through their life goals so those numbers have to go down drastically.

I made loads of changes to my diet to include more fresh and healthy foods rather than the trash i was used to, but I have one question.

As I am a serial nibbler, I decided to keep a bowl of steamed vegetables, mainly broccoli cauliflower and brussel sprouts, sometimes even carrots in the fridge, so to satisfy my nibbling craves. Is that ok, would it still be too much intake?

Thanks in advance for your replies
 
Welcome to the forum :)

Congratulation making healthy changes so far.

While snacking is not ideal, your snack choices are fine. It takes time for new diet choices to become habit and trying to change too much at once can be counter productive.
 
as healthy as your snacking sounds, as long as you keep your primary source of nutrition filled up (your stomach), even with high fiber carbs (essentially what most unprocessed vegetables are ...plus some micro-nutrients), your insulin level will remain high and the mechanism your body needs to get at fat (a state of ketosis), will never happen and you will never burn fat. instead your body will adapt to a lower caloric input by reducing your metabolism which in turn leads to the ultimate failure of most calorie restricted diets.

breakfast isn't a time of day or a certain type of meal. it got its name from the daily practice of breaking your overnight fast. my last meal of the day is as early as 5PM and maybe as late as 8PM, but the first meal i have the next day.... my breakfast.... is a little after noon. this gives my body a break from having to worry about digesting food for from 16-20 hours every day. knowing that it takes about 12-14 hours for my insulin level to drop to a point that ketone bodies take over the process of providing my body energy (a bit faster if exercise is used to speed up the process) and for those last few hours before breakfast, i know my body has no choice other than tapping fat stores for energy. there is no need for my body to lower my metabolism to adapt to a lower caloric input. now that it can get at the fat, it's more than happy... in fact i know from studies done that my energy level will actually increase by entering a ketogenic state.

this practice is generally known as intermittent fasting.

i combined this practice with another dietary change... a severe restriction on sugar... all sorts of sugar. if you do not actively avoid sugar, the chances are probably 100% that you are exceeding the 35 gm/ day suggested. having some granola & yogurt with a glass of OJ for breakfast...? congratulations... you're probably over 35 gm of sugar for the day already. i try to keep it under 8 gm (2 tsp / day).

good luck.
 
Thanks for your replies,

Basically my total sugar intake is coming from 4 oatabix pieces (2 at breakfast and 2 at midday) taken with fresh semi skimmed milk. I might add fresh fruit or some pruna at mid day to it.

When my wife comes home we have supper which for me translates to fresh Salmon/Tuna/chicken with veg, or just salad or veg, none of which cooked in oil and no salt added.

In the inbetweens of those when i feel like snacking i just take some veg or fruit as mentioned. At most I might add 1 coffee with 1 flat tea spoon of sugar.
 
I think what you are doing is fine! However, if you really want to control your snacking I would recommend having "defined" snacking times, like your seconde breakfast, has a set snacking time in the afternoon, that will help you get through until dinner. You could have a small bowl of fruit, veg or some nuts, with a cup of tea, glass of milk etc..
 
Hi mate,

Just my 2 bobs worth ... my snacking was out of control so I introduced a food diary. I kept notes in my phones “notes” app of absolutely everything I ate or drank except water. It was very simple. Like:

13/2 breakfast
Bowl of oats with soy milk and one banana

13/2 snack
Small black coffee no sugar

13/2 lunch
Dry slaw salad with cottage cheese

13/2
Snack
One piece of dark chocolate

13/2
Dinner
2 grilled field mushrooms with grilled pumpkin

13/2
Snack
One piece dark chocolate

I didn’t count calories or anything like that but I just kept note. The simple act of recording everything I ate made me think twice before I snacked on anything. The above is a typical day. As you can see I did not starve and I still enjoyed my treats. By one piece of dark chocolate I mean ONE small square from a family block NO MORE of at least 70% cocoa chocolate.

I tracked everything for 3 weeks until I found it was just habit. I’ve since kept it up and have very good eating habits.

I will add a caveat here: I live a quite active life. I cycle and hike a fair amount and I’m on my feet at work 8 hours a day so if you’re more sedentary you’ll need to adjust the caloric intake more to suit yourself and your lifestyle.

Good luck.
 
You must log in or register to reply here.
Back
Top