Jornal de Lisa_064, 29 ago 18

Looks delicious 🙋‍♂️ 

100% with you on this. 

Where can I find a balanced diet that actually helps in weight loss and keeps you feeling full. PLEASE TELL ME  

Balanced diet means it should contain carbs, fats and protein in pretty equal proportions. (For example 35/35/30) I don’t find it a good idea to exclude the entire food groups because your body gets vitamins and necessary nutrients from variety of foods. When your body is lack of something it will send you signals of hunger, that’s why I prefer balance because my body gets everything it needs, I don’t feel hungry and therefore I can make this diet my lifestyle. In regards to losing weight there is one principle that should be present in ANY diet: CALORIC DEFICIT. You can eat the healthiest foods and gain weight and you can eat chocolate and lose weight as long as you consume less calories than your burn. So if your goal is to lose weight simply reduce the amount of food you eat (start with small reduction so it won’t be too stressful for your body) or increase your activity (do cardio, a lot of walking, dancing and etc). If you do both you will get the result faster)) and if you start gym you will be able to eat more and look leaner because muscles require a lot of calories to maintain  

I’m using this formula for my macros when losing weight: Protein: 2,5g*body weight (for example if my weight is 50kg I’ll need to consume 125g of protein) Fat: 1g*body weight Carbs: 2-2,5g*body weight - - Just remember coming to this ratio gradually, every week slightly reducing the amount of food. If you got used to eating 500g of carbs and today you decided to lose weight and stick to 100g it will cause a lot of stress to your body and health. Also if you can’t live without sweets you can make them yourself. I love making protein smoothies, pancakes, cupcakes, all macro-friendly and I never crave any supermarket processed food.  

Oh and also to keep yourself full, add a lot of vegetables to your meals. Use large plates and fill half of the space with veggies so your mind will think you are eating a lot of food 😅👌 

I'll vouch for protein smoothies, my fave is a mix of half vanilla half choc casein with a banana. Blend that bad boy up add half a dozen almonds and hung in freezer, pull it out before bed and your crazy fuelled for a morning workout. I train in norms on empty stomach so they really appeal to me. 

Again I'm 100% with you on your 'calorie deficient' statement I have a motto so similar. Energy in vs energy out- - it really is as simple and as complicated as that. You just want the energy in the be the most efficient as possible in my opinion.other wise the energy out part takes alot longer haha 

I was on keto for 6 months and lost a lot of weight(unfortunately I have put it back on again). The feeling was awesome, the focus and the energy, but I really felt deprived as I love carbs. I don’t think I need to eat too many, but just enough to maintain a balanced digestive system. So I am really trying to find a good balanced way of eating and still loose the weight I need to shed. The macros in your earlier comment would be of the target weight, is that right? 

Yes if the goal is weight loss then 1g of fat per kg of body weight(your current body weight), protein 2-2,5g and carbs is 2. For me, protein and fat remain constant (regardless of gaining or losing weight), the only conponent I’m playing with is carbs. If I’m gaining muscle I would increase it to 3-4g per kg, if losing weight then 2g) . With keto and all those new fashion diets you need to think long term, you may lose weight quickly, but at what cost? When you get older and start wondering where your heart deseases come from. When people try to go against nature, they pay for it (just my personal opinion).  

During my bulk keep fats 20-25% 3-4g protein per pound and the rest in carbs is a pretty solid standard I'm hearing. Thanks alot. Being a competitor your opinion is pretty valid to me. 

Thank you)) at the end of the day it’s all very individual and it’s good to experiment with your body and find out what works best for you.  

Thanks Lisa, I really appreciate the advice. Where do you get the fat? Is it for the protein(animal fats) or from seed and nut or oils? Also, what is your view on mct oil? 

I for one am on a clean keto diet. My body cannot process carbs at all and changes them straight to sugar. Your diet may suit you and work for your body but don’t label people afraid of carbs just because they do not eat them. The keto is diet is followed by a lot of people for a lot of different reasons. A lot of medical reasons. And I am one of them. Weight loss for me is an added bonus- the health benefits are the drive. 

I get fats mostly from eggs, nuts and fish. It’s great to get your fats from plants rather than from meats. You can use mct oils too, just remember if your goal is weight loss, keep the fat intake moderate (as 1g of fat contains 9Cal, whereas protein and carbs have only 4Cal per gramm)  

A breath of fresh air in a current LC madness :-) 

Ka85mc I’m with you as that’s what works for me. I think it’s pretty ignorant to assume what works for one will work for all. Every body is different on a genetic level so it’s about what works for YOUR body! 

It’s also pretty ignorant ignoring biology and evolution and just starting following some new super fashion diets without thinking of possible drawbacks (if your body naturally uses glucose (and yes glucose is sugar) as source of energy, it’s how it’s supposed to be, when you start messing up with basic biological processes, don’t assume you will have no issues in the future (give it 10-20 years, think about future generation) Off-course if someone has health issues it’s obvious you need to consult with a doctor first, and your nutrition approach will be different. My post was directed to average individuals with no significant health problems. And read comments below I wrote it’s all very individual, experiment with yourself and find what works best for you 😇✌️ 

Lisa, I think my version of keto and yours is very different. While I restrict carbs I keep my diet as unprocessed as possible and all meals contain healthy proteins/fats/low carb veggies. The focus is definitely to heal and nourish not to poison it with excessively processed artificial sweeteners, big amounts of dairy or poorly produced food. I agree Atkins is filthy. Sometimes keto is necessary to reduce weight quickly but also reduce appetite, increase insulin sensitive and improve hormone function. Yes definitely each to their own but I don’t think it’s helpful to bag any particular diet in general such as keto, but agree with some keto versions being more unhealthy (and baggable) Atkins. 

I think your version is called paleo diet. I’m talking about that type of keto you see everywhere on instagram, where people happily eat deep fried sausages, some fat sauces, tons of bacon and cheese and they proudly say “I’m following keto diet, I’m super hero” 🤦🏻‍♀️