Harken

as ive cut down on chocolate and energy drinks i seem to be eating more snacks etc, its something i need to watch as i dont want to replace one bad habit with another.

Oh interesting, i just don't think i've heard the name very often. This is a good idea , ty. 😃

ah ok , ty for the info Harriet, is that a french name?

Im just wondering where everyone at NF records there body stats etc, is there a NF app for this or do i just use my fitness pal etc? thank you for your replies

Sylph, I would have one energy drink a day and a 100g bar of chocolate a day. In terms of strategy i will just do some exercise in the morning to wake me up instead of the energy drink and instead of chocolate i will have fruit if needed or if im bored find something to do.

Hi, My first 5/6 week challenge....let's do this! NUTRITION give up chocolate give up energy drinks MINDSET get motivated and get going for this new year (new oppotunities) start my mindfulness course on the 16th jan NOTES NUTRITION giving up my addiction to chocolate will probably encounter some bumbs if i get really bored or stressed but i can do this. Ive been having 100g's a day or more of chocolate and have routinely had 1 energy drink a day and i want it to stop. MINDSET This is a new year with new opportunities and as soon as i get the vacine to the T virus (lol) i can go out , work etc with nothing to worry about. I want to attack this new year with emthusiasm and gratitude. My meditation course starts on the 16 th, its an amazing online course i have done before and the effects on my life are very positive...especially on being mindful and on my anxiety. let's do this!

ty for all your replies at this busy time of year, i will start with a 5 week challenge i think 😁

Hi so im new, can i set my own challenges? like i want to give up chocolate and energy drinks and make it a habit over 4 weeks or so. There is a 5 week challenge subforum but it doesnt seem to be for this...idk im confused. Is NF premium worth it? im thinking of subbing to get the most out of the community. ty for your replies. 🙂

Ty for the warm welcome Rurilk, i will have a look at the 5 week challenges when i feel up to it 😁

Hi, im 37 M, 6'1, from the UK. Ive let my weight creep up over the years and am now about (my scales battery just died) 130 kg / 20st 7lbs / 287 Lbs, Ive started working out at home with isometrics only so far. goals: add yoga to my weekly workouts sort out my nutrition (no more chocolate on a daily basis, limit takeaway once every 2 weeks, eat according to NF healthy plate) try intermittent fasting. Thanks for reading 😁

Reading up on processed sugar in human made stuff will reinforce your decision to give it up. Reading things about the problem with processed food etc...its an empty calorie ie all the good things that usually come together with calories in foods, vitamins, minerals etc have all been stripped out. All this will keep your will to give up sugar strong. All i can say is stick in there, for me the more sugar you have the more it feeds the cravings for it. You have my sympathy for how strong your sugar cravings are. Keep in mind that sugar is addictive and what your going through exemplifies this. Im sure you will get through this. Peace

Hi Im doing keto cause it makes a lot of sense to me... switch your body over to burning fat and it will more easily dip into your fat stores when needed. Also carb rich foods in general i find a problem as they tend to encourage my hunger rather than satisfy it. Eg rice, potatoes etc Fat is a natural apetite supressant which is great. Good fats like coconut oil have health benefits. Thats mainly it i guess...but i have to agree with your statement about a low carb and high fat diet will give me all the benefits i need. Might go back to 75g a carb a day as felt quite good on that.

Thank you very much for that DerekP, "keeps skeletal muscle from getting too efficient at using keytones" why is this a problem? Not sure i follow.. Your comment about signaling damage relating to eating is genius! Thanks for links. I can be quite anal and bit ocd so measuring is no problem for me lol Easy way to measure fats is using a container youve previously marked for the fat you will have in a day...like this you only measure once ...can be applied to all macros. Will figure out my fat intake tomorrow as have sorted carbs to 25g/day (i <3 frozen veg in packets lol) and protein well...i bought 9 kg of chicken breast a while ago lol 300g chicken a day...

I work out 4 days a week, 6'1 , 257 lbs (117kg)... This calculator of calories needed suggests for me 2000 calories a day would be for extreme fat loss. What do you think? http://keto-calculator.ankerl.com Suggests these macros: 2352 kcal Daily Calorie Intake 25 g Carbohydrates (4%, 100 kcal) 109 g Protein (19%, 436 kcal) 202 g Fat (77%, 1816 kcal) Pretty sure am getting more than enough carbs and right amount of protein... To calculate my fat macro intake I have to calculate fat in everything am eating and not just in fats i consume correct? Any one done keto before? Thanks

Sorry for late reply. Im doing fine as long as i eat when am hungry or my blood sugar goes low and feel bit fuzzy and slow. Was talking to someone a d at moment i think this is what am eating 1kg veg...370 calories 2 tbsp coconut oil...200 cals 300 g chicken...220 cals Oil am cooking with 400-500 cals approx So at a rough guess am on 1200-1300 calories this is way under what a good calorie restricted target should be correct? What should i be aiming for? I felt fine so far and not lost any strength but feel like strength progress slowed but maybe is noobie gains ending after 6 weeks? Bit confused lol

Hi guys, Since starting my low carb paleo diet its become more healthy oil based ie paleo keto...i feel great. However ive lost 18 Lbs (8.2kg) in a month ...i was 19 stone 10, 125.4 kg, 276 Lbs. And havent been hungry as i eat 1kg, 2.2 Lbs of vegetables a day and enough oil through nuts and a tablespoon of coconut oil that im rarely hungry. What are the problems with loosing weight too fast? How much weight can i healthily loose being such a chunky bunny? Peace lol

I better go lol...cant deal with this. Dunno why i get so aggressive about my own opinion. Clearly I'm not calm enough to use forum without being a troll lol I do agree with you RisenPhoenix...i was just talking from perspective of dieting and health perspective in regards to sugar. Ciao

Hazard...if you read this http://en.m.wikipedia.org/wiki/Empty_calorie You will understand where am coming from. Many people in this thread don't get the term empty calorie. I am surprised, i took my grasp of the effects of processing foods for granted. In nature carbohydrates come packaged with lots of vitamins etc that are good for your health. Man in his infinite wisdom...when using sugar to add to foods strips out the good nutrients (carbs are excluded from this analysis) and only gives you the sugar. When the good nutrients are stripped out and only simple sugars are left this is what an empty calorie is. This is a term widely used so please become familiar with it as it really aids in understanding the problem with junk food and why mans processing of foods is not a good thing. There is nothing wrong with sugar in low quantities. Id be surprised if we both didn't know that most people crave chocolate/cake etc more than something that we both know is healthier for your body like a plate of vegetables. Ask yourself why? ...and what the consequences of this have been for obesity and overweight counts in the first world. From a paleo perspective...we havent adapted to these high sugar treats etc...and its obvious if you look at the growing obesity problem in the modern world(of course fatty foods are a major contributor...but as the thread is called sugar...) that the overconsumption of sugar is a major problem. I think at end of day the fact that the US, UK governments and the WHO have recommended that sugar consumption be limited (WHO now recommends no more than 5% of daily calories from sugar) http://www.cbsnews.com/news/world-health-organization-lowers-sugar-intake-recommendations/ should make you pause and think as to how healthy it is. These organisations are trying to warn people but people seldom listen... As they say knowledge is power... Further reading: http://www.telegraph.co.uk/foodanddrink/healthyeating/9987825/Sweet-poison-why-sugar-is-ruining-our-health.html http://www.nhs.uk/news/2014/02February/Pages/Sugar-intake-linked-to-heart-disease-deaths.aspx

I train badly lol Putting my program together still, isometrics...(here comes the flaming lol) BW workout, stretching need add in cardio for endurance later. RisenPhoenix i did mention i disagreed with that part but rest of it is sound and good reading. Why i posted second source that talks about insulin spikes and fat cells switching on. By emphasising refined sugars i was trying to make a point about it being used in junk food to add calories but no nutrition etc I wasnt saying that excessive sugars of any type dont have same effect just trying to rip on junk food. Sorry for being a dick guys...think i have a type of autism that makes me weird about other peoples oppinions...apparently its a classic sign...awaiting diagnosis.

Everything you don't understand about the points i am making comes back to the insulin response and how it affects fat cells. You don't understand it fully.You don't understand the impact on fat storage of high GI vs low GI foods. Your assertion that the net effect is the same is incorrect. Thats a fact, if you cant comprehend that then you really don't have the knowledge to debate the issue. Theres a gap in your knowledge. I don't know how more to the point i can be. Ive pointed out where your knowledge falls short. Im not going to explain everything for you, pick up a book! Read up on the subject as you wont understand this area or my points until you do. Every time you say you don't know what point i think i am making you just show yourself to be ignorant on this subject. I will not waste any more time replying, i just hope people are knowledgeable enough to not take you too seriously and get mislead into thinking "There is nothing inherently wrong with sugar not even corn syrup". A little knowledge is a dangerous thing. Clearly the only way people will understand for sure is reading up on the points I've made. As a general point i will say don't believe anything someone who claims to know what they are talking about until you can verify/research it for yourself. Here's an article that covers what am talking about (how do you link here lol? Doh lol) http://www.acaloriecounter.com/diet/carbs-simple-complex-high-low-glycemic-good-bad/ The only point of the above link i disagree with is that an insulin spike doesn't cause an increase in fat cell production/energy absorption http://www.bodybuilding.com/fun/the-muscle-building-messenger-complete-guide-to-insulin.html

I think that most of what you say ShortGorrila comes from an incomplete understanding of the subject material. This comes across in the points you are making. Rather than write another page citing evidence for all my points (because they stand for themselves), i will say this: You need to spend more time reading around this subject ie: look up the definition of "empty calories" as you clearly do not understand common terms like this. Read up on fat cells and how they work as your understanding is incomplete. Understand the difference between high GI and low GI foods and their effect on your insulin levels and how this impacts your fat cells. Understand why excess refined sugar is linked to diabetes. Until you are informed in these matters their can be no meaningful debate with you. Until you can understand that 500 calories of sugar will trigger your fat cells and 500 calories of vegetables wont you will continue to spread misinformation and mislead those who think yours is an informed opinion.

The biggest problem i can see in these times is the over abundance of food. Ie in Paleo times calorie dense foods were hard to come by. These days we can go and buy 3 tubs of ice cream, guzzle sodas that are loaded with calories that dont fill us up. These foods give us little to no nutrients and are loaded with high GI calories. In nature such calorie dense foods were never available in the quantities modern man has access to. Weve created foods we were never designed to ingest and the consequences are dire.

Sugar and HFCS has no place in a healthy diet, i feel like an understanding of the insulin response to high glycemic foods (eg: sugar) and low glycemic foods (eg oats) is necessary reading before advising someone on the pros/cons of sugar... Refined Sugar(/HFCS) has no place in a healthy diet because: 1) the insulin response that sugar creates means energy is absorbed by your tissues at a quicker rate, as they can absorb only so much at a time, most of it is absorbed by fat cells. This leaves you on a low as the energy in your blood plummets leaving you feeling weak and hungry for more. Compare this to the insulin response that a low glycemic food like oats will have... Energy is slowly released at a rate that keeps your tissues fuelled for longer periods without triggering the fat cells to absorb it all. This leaves you feeling energetic as your body uses the energy instead of fat assimilation being triggered by excessive insulin levels. 2)its an empty calorie ie : processing has stripped out all the good stuff and left you with just an energy source....an energy source that isnt very good at keeping you fuelled as previously discussed. (A non empty calorie is one that comes packaged with nutrients etc) 3)If you buy into the whole paleo thing (no judgement either way) then our bodies never evolved to handle refined sugars. It wasnt a food we encountered in our natural environment so isnt paleo approved. 4) Sugar is highly addictive. as previously mentioned sugar is of little use to your body beyond building fat cells (or getting supplements into your tissues quickly hence the practice of bodybuilders adding glucose to protein powders or to their supplements). In summary Sugar is of little value to your body both from an energy and a nutritional standpoint... Cut it out and eat something healthier. The reference of the WHO backs up what am saying...

Thanks for replies guys When i said carbs like cereals and legumes make you fat, i meant they are calorie rich so is easy to overindulge. Once i have a taste i want more so its easier for me to cut it out completly....self restraint is harder for me than cutting humous etc out completely. I understand that: Quantity x calorific value = total calories...and that excess calories make you fat...that said not all calories are equal in terms of insulin response they produce. Eg: its easier to gain weight from 500 cal of rice than 500 cal of lettuce. Will try and go 100% paleo (bar dairy) as agree if i say i dont have any eg: rice, is easier than having to measure or show self restraint. I also happen to agree with paleo hypothisis that we should stick to what we evolved to eat (mostly) ie no grains, legumes.

So i think im pretty ignorant of the group of foods known as legumes...i know em as pulses... I get its carb rich like cereals...too carb rich to eat as much as you want... eg beans, lentils, chickpeas I am like addicted to humous...weaning myself off it is gona be like coming off crack I knew it tasted too rich to be paleo. Your body tries to trick you into eating high carb things cause it doesnt have to work hard to get the energy from such foods. Problem is it makes you fat. When those cravings go will and taste buds adjust will be great! How would you recognise a legume?