Why you need to measure food if you are fat

Just found this nugget from Chris Kresser (my emphasis): Continue reading

Eat more fat to lose weight – v3.0

Here an update of my earlier posts (here and here) on why you should eat more fat to lose weight

Firstly, a particular thanks to Tim and PaleoErin who pointed out some very good books, notably Mark Sisson’s “Primal Blueprint” and Gary Taubes “Why we get fat” respectively. I have now finished both of those books, and finally things come together for me. As always in those kind of situations I ask myself how I could be so blind – the point is that none of those books did really contain anything that was new for me. It was just that I had not managed to piece the puzzle together earlier on – and with hindsight, the reasons are very obvious: Continue reading

A comparison of Zone, Atkins, and other diets

Gary Taubes is citing in his book a fascinating study that compares the impact of the Atkins, Zone and other diets. The diets compared are the following

  • Atkins: 20g of carbs / day for 2-3months, then 50g; unlimited fat & protein (at this level of carbs this diet is arguably almost Paleo as well)
  • Traditional: calorie restriction, carbs 55-60% of cals, fat < 30%, saturated < 10%
  • Ornish: fat <10%; meditation & exercise
  • Zone: 30/40/30% of cals from protein / carbs / fat

The results are here:ATOZ-Study-from-Taubes-book-p191 Continue reading

Nutrition and Metabolism

I have just put up a page on nutrition and metabolism – it is rather long (it is one of the appendices of a book that I am working on). It looks the various views of the nutrition world (Calories-In/Calories-Out “CICO” vs It’s-The-Insulin-Stupid “ITIS”), the latter being expressed in many of the modern diets (eg Atkins, GI, Southbeach, Zone, Paleo/Primal) and what they say about how to lose weight.

How to build muscle and lose fat at the same time

All of us who are overweight and understrong have to address the same question: should I focus first on building muscle, or shall I first focus on reducing fat? After all – the summer comes along quickly, and we need results by then. But what if we had an eating strategy that would build muscle and consume fat at the same time? Continue reading

Eat a lot & lose weight ?!? An experiment

As I have outlined in my previous post, I was travelling over the weekend and I was eating reasonably strictly Primal Blueprint (or at least very low carb, but high protein, and even higher fat). Whilst I was not pigging out, I probably ate 50% or so more than I usually target to eat and had maybe 3000-3500 cals in average over the two days. So the question is: did I lose weight, or did I gain weight? Let’s do this the way any of those viewer-sucking, product-touting websites will do, the answer is after the jump 🙂 Continue reading

Losing weight

Just a quick one to start with – I will have to say more about this subject, but this is a blog, not a book… To put it in context: Jan 2010 I decided that enough is enough and started losing weight, from 130kg starting to ca 105kg in April. At that point I started to get more serious about weight training and felt that losing weight is counterproductive. So since then I have kept my weight in the range 103-108kg, and I have also built some muscle. This blog here is more about the initial process of losing weight, I will write about my experience maintaining my weight whilst starting weight training in an upcoming post.

So what’s the secret. You can of course make it as complicated as you want to, but as far as I am concerned it boils down to four fundamental points:

  1. Control the overall calories
  2. Balance the macronutrients
  3. Eat (at least) five times a day
  4. Supplement where necessary Continue reading