Biggest Diet Change Bang for the Buck
#26
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The first thing I gave up was fried foods, fast food and soda. I have not eaten a fast food cheeseburger or had a coke in a couple of years. I don't miss the soda's, but crave a cheeseburger every once in a while - and will grill one on occasion -but the convenience of a drive through double cheeseburger is out of the equation.
I did not give up grains completely - just refined grains. I will still eat whole grains on occasion - oatmeal, wild rice, quinoa...
However, the best thing I did for weight loss, was keeping a food log. I used the "lose-it" app as well, and liked it. It takes very little time, and gives you a budget of calories for the day and adjusts that with exercise. Just seeing the food on paper that have eaten throughout the day, helps keep you driven towards you goal, and helps keep you honest as well.
I did not give up grains completely - just refined grains. I will still eat whole grains on occasion - oatmeal, wild rice, quinoa...
However, the best thing I did for weight loss, was keeping a food log. I used the "lose-it" app as well, and liked it. It takes very little time, and gives you a budget of calories for the day and adjusts that with exercise. Just seeing the food on paper that have eaten throughout the day, helps keep you driven towards you goal, and helps keep you honest as well.
#27
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I believe there's more than a few recent articles stating that white rice is actually healthier than brown rice. I believe the husk contains anti-nutrients.
This is just the first thing I came across about it, I'm sure there's better:
https://www.thehealthyhomeeconomist.c...er-than-brown/
This is just the first thing I came across about it, I'm sure there's better:
https://www.thehealthyhomeeconomist.c...er-than-brown/
#28
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I cut out soda, fast food, and all the nice little treats that my coworkers love to bring into the office to share. These little changes and a ton of time in the saddle dropped the weight off.
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Keep in mind there are carbs then there are carbs. WE all need carbs but stick with the complex carbs, especially on non riding days. If doing long or hard sessions some simple carbs will help. Other than that it's all portion control and the cheapest is drinking a big glass of water before a meal.
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I also thought that I couldnt ride/train without Carbs. But I've been doing Paleo since May and am down 80 lbs (90 lbs in total since Feb). There is an entire book for Paleo for athletes that explains when & how to get the appropriate carbs prior/after big events. I rode 40 miles last saturday (19.3) average and almost 50 on sunday with a 20 - 22 mph group and the only carbs i consumed were from veggies & fruit (with the exception of one honey stinger at the mid point of both rides).
When you start a low carb diet your body goes through a process (for me it takes 2 weeks) where it adapts to burning more protien for energy. During those two weeks i do feel lathargic - but from my experience the outcome is worth the hard 2 weeks.
I currently ride 5 days a week training for a full century on March 3rd. My training rides are at a minimum of 23 miles and up to a metric century on weekends. I also swim 1 - 1.5 miles 3 days a week and lift weights for 1 hour 5 days a week. All on a low carb diet.
I personally feel like I have tried about every diet on the market - inclusive of spending 3 weeks at the Biggest Looser Resorts. One of the things I learned while at the resorts is that not all calories are equal. A 100 calorie twinkie will treat the body much worse than a 100 calorie pack of almonds.
When you start a low carb diet your body goes through a process (for me it takes 2 weeks) where it adapts to burning more protien for energy. During those two weeks i do feel lathargic - but from my experience the outcome is worth the hard 2 weeks.
I currently ride 5 days a week training for a full century on March 3rd. My training rides are at a minimum of 23 miles and up to a metric century on weekends. I also swim 1 - 1.5 miles 3 days a week and lift weights for 1 hour 5 days a week. All on a low carb diet.
I personally feel like I have tried about every diet on the market - inclusive of spending 3 weeks at the Biggest Looser Resorts. One of the things I learned while at the resorts is that not all calories are equal. A 100 calorie twinkie will treat the body much worse than a 100 calorie pack of almonds.
#31
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#32
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Biggest bang for the buck...water...plain old water, lots of it. Someone over 200 lbs trying to lose weight should drink a minimum of 80 ounces of plain water (nothing added for flavor) a day.
#34
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So lets try again:
IMHO Specific Diet is not as important as knowing how much your are really eating and eating an amount that will let your lose weight. No matter what the diet is, atkins, low carb, low oil, Paleo, etc non will work unless you take in less calories than you expend.
No diet can let you lose weight if you eat more calories than you burn.
We are terrible at estimating what we are eating and tracking allows us to measure how much we have taken in and how much more can be eatien and still lose weight. And when you see how much a high calorie choice early in the day limits your range of choices later lets you modify behavior. and you can see your mix of protein, carbs, fat (salt, cholestrol in some cases) if you use a tool. it also lets you know if you are eating too little.
that is not to say the diet is not important. You could lose weight eating nothing but butter or sugar, but it clearly wouldn't be healthy. On the other hand not every "healthy" diet works for everyone. There was an outside article where the author had to get off the Okinawa diet as it spiked his cholesterol
The standard more whole grains, complex carbs, veggie, fruit and lean protein in limited amounts holds as a good base.
botton line is the mix has to be something that you like eating, makes you feel satified and still be at your calorie goal
YMMV but for me the "biggest diet change" is tracking so I know how many calories I am eating.
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(looking for Torpado Super light frame/fork or for Raleigh International frame fork 58cm)
#35
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I believe there's more than a few recent articles stating that white rice is actually healthier than brown rice. I believe the husk contains anti-nutrients.
This is just the first thing I came across about it, I'm sure there's better:
https://www.thehealthyhomeeconomist.c...er-than-brown/
This is just the first thing I came across about it, I'm sure there's better:
https://www.thehealthyhomeeconomist.c...er-than-brown/
Dr. Price's research demonstrated that humans achieve perfect physical form and perfect health generation after generation only when they consume nutrient-dense whole foods and the vital fat-soluble activators found exclusively in animal fats.
Source:
https://www.westonaprice.orgSource:
I guess you eat what you like, and who can really know whats the "best".
#36
Senior Member
Early on, I lost weight just by thinking about it. I shed pounds easily. I wasn't trying to crash diet, so I lost weight naturally over the course of 18-24mo. Then I hit a plateau about 18mo ago that I couldn't break -- more exercise, less exercise, triathlon training, yard work ... nothing. I could fight it, track every gram and eat perfectly for 2wks and maybe squeeze 1-2lb off my frame, or I could eat whatever I wanted and gain the same 1-2.
So biggest bang for the buck ... I need to allocate my calories throughout the day to keep my metabolism running. I'm doing 300-500 at breakfast, 500 at lunch, a few for snacks at 10 and 1 and the remainder at dinner. I feel better, and the scale is drifting down once again.
So biggest bang for the buck ... I need to allocate my calories throughout the day to keep my metabolism running. I'm doing 300-500 at breakfast, 500 at lunch, a few for snacks at 10 and 1 and the remainder at dinner. I feel better, and the scale is drifting down once again.
#37
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I have been riding now for about two years and have not lost a significant amount of weight. On the other hand, I can tell that I have had a significant improvement in my stamina and overall health. Now, it is time to confront the elephant in the room and tackle the diet side of the equation.
For those of you who have made diet changes, what changes have given you the biggest bang for the buck in terms of weight loss?
For those of you who have made diet changes, what changes have given you the biggest bang for the buck in terms of weight loss?
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#39
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Eliminate all sodas. if you must use a "ade" drink for rides, cut it by half with water. I even try to limit OJ with it's high sugar amounts. Try pink grapefruit. Drink low sodium tomato juice. I actually add an inch of water to bottom of the glass and make it really, really cold. It all takes some getting used to...but in a week or two you will adjust. A nice treat once in a while is nice, as is a beer or two. Just always ask yourself if this intake is going to worth carrying around with me on the next uphill climb?
#40
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I have been riding now for about two years and have not lost a significant amount of weight. On the other hand, I can tell that I have had a significant improvement in my stamina and overall health. Now, it is time to confront the elephant in the room and tackle the diet side of the equation.
For those of you who have made diet changes, what changes have given you the biggest bang for the buck in terms of weight loss?
For those of you who have made diet changes, what changes have given you the biggest bang for the buck in terms of weight loss?
On the other hand, I am part of the group that has had great success by eliminating - completely zeroing out - the bad actors in my diet. For me, it is simple and effective (and I was previously consuming enough garbage that I found I had a lot to 'cut'). Here is what I zeroed out on my way to 55 lbs weight loss:
- fast food
- fruit juice and sugared drinks
- beer
- chips and packaged snacky stuff
- sweets and desserts
- HFCS in anything
Zeroing out HFCS requires some effort in grocery shopping, but I am now a believer in it. For example, I make my own homemade granola (which has oats and almonds to help my cholesterol). I go out of my way to buy, among other things, 100% natural maple syrup for the recipe. The stuff is $18 a bottle, compared to $2 for Aunt Jemima, but I do it to stick to my commitment.
Eating when I travel was previously a problem area for me. Now, I take some of the granola with me in my bag. If I have to eat out on the road, I find a Subway or Jimmy Johns and get a sandwich with no liquids on it (ie. just turkey, lettuce, onions and cheese, no liquid anything). After almost a year off of fast food, I don't even like the smell of french fries any more.
This approach has worked wonders for me. I am getting the double-takes and comments on improved appearance from people who haven't seen me in a while.
For some folks though, the approach of tracking/counting and moderating, but not zeroing out, works best. Find what works for you and make it happen. Good luck!
#41
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I have been riding now for about two years and have not lost a significant amount of weight. On the other hand, I can tell that I have had a significant improvement in my stamina and overall health. Now, it is time to confront the elephant in the room and tackle the diet side of the equation.
For those of you who have made diet changes, what changes have given you the biggest bang for the buck in terms of weight loss?
For those of you who have made diet changes, what changes have given you the biggest bang for the buck in terms of weight loss?
Next is portion size. But don't do it in one day, gradually reduce your portion sizes. If you do it in one day, you will be starving and thinking about food constantly, it sets you up to fail. Especially stay away from fast food.
Chris.
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