*** Big Fat Weight Loss Thread ***

What you eat for breakfast ultimately sets the stage for how you feel for the rest of the day. A new study found that adults with type 2 diabetes who ate a high-fat, high-protein, low-carb breakfast consumed, on average, 10% fewer calories than those who ate a high-carb, low-fat, low-protein breakfast.
Despite both breakfasts containing the same amount of calories, the high-carb breakfast group reached for more carb-rich snacks throughout the day than the high-protein, high-fat group, resulting in higher net energy intake.
Regardless of when you “break-fast,” this study is a perfect example of why your first meal should include quality protein and healthy fats for balanced blood sugar and fewer carb cravings throughout the day.
 
There's also the consideration of how many calories it takes to digest protein versus carbs - I believe it's around 20-30% of the calories ingested of protein is used to digest it, versus around 10-15% for carbs.
 
Fuzz said:
What you eat for breakfast ultimately sets the stage for how you feel for the rest of the day. A new study found that adults with type 2 diabetes who ate a high-fat, high-protein, low-carb breakfast consumed, on average, 10% fewer calories than those who ate a high-carb, low-fat, low-protein breakfast.
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Hmm, I would be wary of generalising a result found in people with diabetes to people without. By definition, people with Diabetes have a problem related to the processing of carbohydrates.
 
Any of you have fat calipers and if so, how do they correlate with readings from your bio scales?
(Was thinking of getting a set to see as they are only £6)
 
Hmm, I have some somewhere, I used them for my college course, many years ago. I don't know where though... Possibly the garage which is due a clear out this summer, so maybe I'll come across them and give them a try.
 
Ha, went down the bodyfat rabbit hole today.
I've heard a podcaster I follow a lot mention dexa scan and was looking to see what this was for reference.
Typical it's never simple...
I remember a while ago someone was talking BMI and I piped up it was a horse**** measurement, which prompted a little discussion. :D
Granted this is the CEO of the bodyscan company so probably biased but..... Was interesting none the less.
 
Hmm, his big revelation being two people with the same BF%, the heavier guy has more fat, the lighter guy has less muscle?! You don't need a scan to understand that.

I'm not sure that guy understands percentages all that well. Does he not think given a BF% and a total weight that you can work out your weight of fat and your bone and muscle (as I note his scan results put them together too) is what's left?
 
AndyCr15 said:
Hmm, his big revelation being two people with the same BF%, the heavier guy has more fat, the lighter guy has less muscle?! You don't need a scan to understand that.

I'm not sure that guy understands percentages all that well. Does he not think given a BF% and a total weight that you can work out your weight of fat and your bone and muscle (as I note his scan results put them together too) is what's left?
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Where do you get your "accurate" BF percentage from...
If I was built like a brick **** house and weighed 80kg and gave a calculator my height - It would under report my bodyfat percentage
If I was a tub of lard who'd sat in bed all day with atrophied muscles and weighed 80Kg - It would over report my bodyfat percentage.
I'm assuming here that the dexa can scan your actual muscle, actual bone density, actual fat and THEN like you say take one from the other to get lean tissue and therefore a more accurate BF?
 
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oHUTCHYo said:
Can you guys please help me out with something. I've been tracking kcal and protein for a few years now after reaching a depressing 107KG over lockdown. I weight train 5 days a week and have done so for consistently for most of my adult life. I'm 6' height and whilst strong and muscular, have never taken my diet seriously and so have always carried excess fat. I now track everything I eat and have found a happy place which fits my lifestyle and has been consistently around 93-94KG for the most part. I know now I could quite easily drop to 90KG and show more visible muscle on my abs but thats not my goal - my goal is to balance gym enjoyment and weekday angelic eating offset by weekend hedonism.

Problem is: by now I would have hoped to identify my maintenance baseline on calories. I just can't seem to identify it from my data. I weigh myself only once per week, on a Friday morning at the same time religiously.

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I know we've pretty much finished the discussion here because you are happy where you are and the advice was just to keep going
but for some further info on why counting calories and not being able to nail your maintenance to your liking, might partly be because of this..
I'll share a "short" rather than the full video as people seem to have an aversion to them here but I'm sure you could dig in to it if you found it interesting.

 
Fuzz said:
Where do you get your "accurate" BF percentage from...
If I was built like a brick **** house and weighed 80kg and gave a calculator my height - It would under report my bodyfat percentage
If I was a tub of lard who'd sat in bed all day with atrophied muscles and weighed 80Kg - It would over report my bodyfat percentage.
I'm assuming here that the dexa can scan your actual muscle, actual bone density, actual fat and THEN like you say take one from the other to get lean tissue and therefore a more accurate BF?
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Yeah, I'm with you there, but that wasn't his selling point (although it should be, if it's the case) What I heard was "Body fat is no good."

What I understood from his video was knowing you are 100kg in weight and knowing 80kg is muscle and bone and 20kg is fat, is better than knowing you're 100kg and 20% BF. I could have misunderstood, I lost a little interest after I'd received this odd message tbh. I mean, obviously, this is an advert rather than an educational piece.
 
Pretty pleased with Lions Prep after the first six meals. All very, very tasty. But I guess in order to keep the calories down, the portions are about half what I'd normally scoff. :D Probably going to start adding extra vegetables to bulk the meals up a bit.

I think this will help me with my weight loss when I start again from 1st May and try to get down 25kg in about 18 months.
 
Back down in the 89’s after a busy weekend. Tantalisingly close now. Just wish I could get in the gym a bit more, but life is getting in the way.

Meal prep is a great idea for diet change. I would highly recommend getting hold of some kitchen scales and weighing all carbs out. It’s amazing how little you can get away with compared to what might be considered normal these days. It’s good for weighing chocolate and ice cream treats as again the portion sizes of these are tiny! Fill up on broccoli and salad.
 
Good to hear you are enjoying Lions prep I've wasted a few this week as no appetite at the moment. Paused the deliveries til after bank hol now being as I'm just sat in my dressing gown playing Far cry :D


I'm spending money while I lie on the sofa recovering from whatever lurgy I caught last week at the moment though

lets see if that can catch me coming down with something next time...

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Great podcast by Zoe Science and nutrition today and I gotta say it's the conclusion I came to on my own as I started analysing what I was eating last year and slowly over time started dialing in better things every couple of weeks.
This is a LARGE part why I went down the road of the meal prep service, as I now have very little in the house to snack on outside of the plan other than what's bought for weekend sustenance, but even that isn't all ice cream and nachos as I simply don't want to undo a good weeks work (at high cost)
I guess I must be 8- 9 weeks in now of eating decent non processed, non chemical additive type foods and I can see a great change not in body composition perse but more inner workings and feelings about food, I don't even feel the need or have a want to snack on crap any more, I don't feel empty even.

Quickfire Questions at the start of the converstation...
Do ultra processed food cause obesity.
YES (it's responsible for pandemic obesity, so it's the primary cause for obesity on a population level.)

Can ultra processed food rewire your brain.
YES

How much of our food is ultra processed.
On average more HALF of our food comes from ultra processed food

Do scientists understand how ultra processed foods damage our health
We are beginning to.

Can you undo the damage caused by ultra processed foods if you stop eating it
YES

Can ultra processed foods ever be healthy
UNLIKELY

So that sets it up if you want to hear them unpick those questions in more detail, so now go stick this in your ears and listen


SPOTIFY

Apple
 
Saw a short documentary a few years back about processed foods and they'd measured a subjects brain patterns prior to a month of them eating lots of processed foods. Within a single month, the reward centres of their brain had all essentially rewired making the cravings very hard to fight.

However processsed doesn't always mean bad, just think how processed protein powders are ;)
 
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SixTwoSix said:
Saw a short documentary a few years back about processed foods and they'd measured a subjects brain patterns prior to a month of them eating lots of processed foods. Within a single month, the reward centres of their brain had all essentially rewired making the cravings very hard to fight.

However processsed doesn't always mean bad, just think how processed protein powders are ;)
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90% sure the documentary you saw was from one of the guys talking in this podcast as he mentions brain scans where different parts of his brain lit up in the MRI relevant to reward centres.

Edit to add.. I'm trying not to let some huel go to waste so using that up til it's gone but even this I'm not going to be using in future.
Might add some EAA's in after reading about them. More useful than the old BCAA's people used to take (which seem to be touted as a waste of time now)
If you eat properly I really don't think there's a need for protein powder.
The whole ethos here is to learn to eat good, whole food from natural sources and not put junk in your gob.
That's the journey people should be on IMO rather than crash dieting or carrying on eating crap but walking 20 miles a day to try and mitigate it.

Edit 2, Yes I'm having a pizza for tea tonight :D
 
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Oh on the protein powders "processed doesn't mean bad" front..

I took a look at the ingredients list from My protein Impact one as
I assume they all contain it but haven't checked others...
They use stevia glyosides as the sweetener....

Here's a study in 2016 on the effects of replacing sugar with this sweetener..

"
Steviol glycosides and steviol possess a steroidal structure (Fig. 1) and therefore may have the potential to act as an endocrine disrupting chemical (EDC).

The WHO/IPCS defines an EDC as “an exogenous substance or mixture that alters function(s) of the endocrine system and consequently causes adverse health effects in an intact organism, or its progeny, or (sub)populations” (WHO/IPCS, 2002). It is now known that EDCs can act via multiple mechanisms within the cell and body. These mechanisms may include the mimicking or blocking of transcriptional activation elicited by naturally present hormones via binding to hormone receptors or interference with hormone production, secretion and control systems in the steroidogenesis pathway (Tabb and Blumberg, 2005)."

Conclusion​

The metabolite of steviol glycosides, steviol, can antagonise the progesterone nuclear receptor transcriptional activity and increase progesterone production. Additionally, steviol was found to induce an agonistic response on Catsper, the progesterone receptor of sperm cells. We have thus shown that steviol has the ability to affect progesterone signalling at three different sites: 1) by lowering progesterone transcriptional activity 2) by increasing the production of progesterone and 3) by......

and I can't read the rest because ****ing paywall...

and if you're wondering what progesterone is / does. It sounds pretty important not to **** with it... https://en.wikipedia.org/wiki/Progesterone

Here's the study

They mention this in the podcast :)
 
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