*** Big Fat Weight Loss Thread ***

Mobius 1 said:
Ah I see. Thank you for the input guys. I am indeed tracking my calories. I’m gonna keep at it, for now.

I’m pretty much eating..

2 x wheetabix for breakfast

A plain ham sandwich for lunch with English mustard (no butter). With an apple and banana.

And for tea I’m eating a chicken breast with boiled new potatoes.

It’s pretty boring eating, but I’m happy as long as my weight is dropping !
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You'd probably be able to sustain that kind of low calorie in take if you swap the Weetabix for either porridge, 0% fat Greek yogurt/Skyr or eggs.

Lunch maybe consider swapping the ham for tuna, chicken or salmon. Or batch cooking a turkey mince chilli and have that instead of a sandwich.

If nothing else you'll find those more filling than your current choices for similar calories.
 
barmyllama said:
You'd probably be able to sustain that kind of low calorie in take if you swap the Weetabix for either porridge, 0% fat Greek yogurt/Skyr or eggs.

Lunch maybe consider swapping the ham for tuna, chicken or salmon. Or batch cooking a turkey mince chilli and have that instead of a sandwich.

If nothing else you'll find those more filling than your current choices for similar calories.
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Ah thank you. I’ll certainly look into those suggestions. A bit of variation would be good!
 
@Mobius 1

Also worth noting that by swapping carbs for protein you can actually eat more calories. Since the thermic effect of protein means it generally costs 15-20% of its calories for your body to digest in the first place
 
barmyllama said:
Also worth noting that by swapping carbs for protein you can actually eat more calories. Since the thermic effect of protein means it generally costs 15-20% of its calories for your body to digest in the first place
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Out of curiosity, what's the cost to digest carbs for comparison?
 
barmyllama said:
@Mobius 1

Also worth noting that by swapping carbs for protein you can actually eat more calories. Since the thermic effect of protein means it generally costs 15-20% of its calories for your body to digest in the first place
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Oooh okay. So maybe I can swap out one of meals for a Huel type thing then ? Maybe I could do that for lunch.
 
Mobius 1 said:
Oooh okay. So maybe I can swap out one of meals for a Huel type thing then ? Maybe I could do that for lunch.
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I always try to get one drink of Huel in each day. Because you are restricting food, it ensures you'll be getting at least some quality nutrition. Have revised my intake down to 1800kcals now from 2000 to see how I get on as I was stuck.
 
Mobius 1 said:
Oooh okay. So maybe I can swap out one of meals for a Huel type thing then ? Maybe I could do that for lunch.
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I'd be more inclined to eat whole foods than meal replacements. Generally cheaper for one thing and probably more satiating. But whatever works for you and what you can stick too.

Typical breakfast or lunch for me is:

2 whole eggs plus 2 egg whites scrambled.
Ostrich steak or homemade turkey mince burger.
Half tin of taco beans.

Around 500 calories or less. 62g protein 25g carbs 12g fat.
 
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Salads are great for adding loads of volume to a meal without adding many calories. Just be careful with sauces and dressings. Use zero or low calorie alternatives.

Chillies are also great made with lean mince and bulking out with chickpeas and kidney beans. Since the rest of the ingredients are tinned tomatoes, onion, garlic and apices. All of which a very low in calories.
 
While i'm very aware weight fluctuates throughout the day easily by 2/2.5KG depending when you weigh, last night really hit it home.

Went for a pee before bed, missus had left scales in the bathroom. Was curious so weighed myself - 83.9KG, went for a pee, back on the scales, 83.4KG - a whole half kilo lighter.

Also not sure if I have a huge bladder :D
 
SixTwoSix said:
While i'm very aware weight fluctuates throughout the day easily by 2/2.5KG depending when you weigh, last night really hit it home.

Went for a pee before bed, missus had left scales in the bathroom. Was curious so weighed myself - 83.9KG, went for a pee, back on the scales, 83.4KG - a whole half kilo lighter.

Also not sure if I have a huge bladder :D
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I think i need a new set of scales, ive gotten on mine before and after ablutions and sometimes gained weight, and often not lost anything, when ive clearly left 0.5kg go!
 
barmyllama said:
Salads are great for adding loads of volume to a meal without adding many calories. Just be careful with sauces and dressings. Use zero or low calorie alternatives.

Chillies are also great made with lean mince and bulking out with chickpeas and kidney beans. Since the rest of the ingredients are tinned tomatoes, onion, garlic and apices. All of which a very low in calories.
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Unfortunately the low calorie versions have sweetness etc in which confuse the body. At the retreat the in-joke was chilli flakes on everything (we had two Thai attendees). It works.

If you look at the plate as four quarters, 1/4 protein, 1/4 carb and 1/2 veggies or salad.

You'll be amazed how your tastebuds change. Now I find grapes very sweet, and I find chips or battered fish etc really have no taste and the taste of fat isn't attractive.

One snack (part of your daily calorie count) could be a thin rice cake with teaspoon of peanut butter and 1/2 a banana. Oddly it works really well something about the fat and the sugar stops the glucose spike from the fruit.

A breakfast could be 100g of unsweetened coconut milk, 50g of fruit (strawberry, blueberry, grapes), pinch of mixed seeds and 25g of unsweetened musli (no sugar). That works really well. Or small unsweetened porridge made of almond milk with some fruit in it. The idea is it releases energy steadily without a spike.
 
barmyllama said:
Salads are great for adding loads of volume to a meal without adding many calories.
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I do something similar with veg on my main meals - for example last night, I had 3 x 80g portions of Cauliflower, Brocolli and Green Beans with my meat - barely 100 calories for them, I made a light gravy with the veg water/bisto that equated to another 50 calories - adds a decent amount of volume that'll keep you full for hours.
 
SixTwoSix said:
I do something similar with veg on my main meals - for example last night, I had 3 x 80g portions of Cauliflower, Brocolli and Green Beans with my meat - barely 100 calories for them, I made a light gravy with the veg water/bisto that equated to another 50 calories - adds a decent amount of volume that'll keep you full for hours.
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Same for me with a Sunday lunch. Kale, spinach, broccoli, carrots, peas, cauliflower probably make up over half my plate. Plus a few spuds and the rest will be meat. Any spinach left gets chopped up with other salad leaves over the week. Left over kale gets steamed and added to other meals on the side or sometimes just raw.
 
NickK said:
Unfortunately the low calorie versions have sweetness etc in which confuse the body. At the retreat the in-joke was chilli flakes on everything (we had two Thai attendees). It works.
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Sorry how do the sweeteners confuse the body?

There is nothing to support negative effects (body response diet wise) to sweeteners. There are many studies however which show that using sweetener alternatives to regular products almost always leads to calorie intake reduction and weight loss.

The sweeteners replace the already present sugar tastes in products so the confusion element makes no sense?

Personally ive also found that a Pepsi Max /Coke Zero has really helped me through the tougher times of my cut, for that nice little treat of sweet taste without the insane amounts of sugar in a regular version of such a drink.
 
SixTwoSix said:
@Syla5 I believe some studies showed at one point that an artificial sweetener could trigger an insulin response but this came down to the agents the sweeteners were bulked out with, not the sweetener themselves.
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Aye ive seen this stuff like this, on deeper review they don't actually trigger any greater insulin response to the alternatives. Obviously not consuming something vs consuming something is going to have a different insulin response, however sweeteners get an unnecessary bad rep when actually their downsides (compared to normal alternatives) are almost nil, and the upsides of WAY less cals far out way any negative!
 
Back from a 17 night holiday and the scales say I gained 6kgs.

I'm calling it a dirty bulk.

Didn't really go mad food wise, but daily feta cheese starters, chips with almost every main course, plenty of deserts and alcohol every day soon mounts up calorie wise.

Add to that, almost the entire time either sitting down or lying down and you got a great recipe for gaining nearly a pound a day.

Although we did walk at least 4km a day and according to my smart watch I swam around 750m a day too.

Back to the gym five days a week, morning walks every day and 1800-1900 calories a day. At least until I get back to my pre holiday weight of 72kgs. Depending on how the 1800-1900 calories go I might keep going and try to break 70kgs.
 
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